Lifting: Bench Press and Bent Over Barbell Row
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR
Author: snoridgecf
Front Squat 8-8-8 & 4 RFT: Runs, Toes To Bars and Medicine Ball Cleans
Front Squat 8-8-8
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Toes To Bars and Medicine Ball Cleans
4 rounds for time of:
Run 400m
15 Toes To Bars
15 Medicine Ball Cleans
Photo by @robcwilson
Clean & Jerk Speed Ladder At Australian CrossFit Championship
Front Squat 8-8-8
Front Squat 8-8-8
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean & AMReps 8 mins: Hang Power Clean
Advanced RX Class:
EMOM for 10 mins: 1 Hang Power Clean
1 Hang Power Clean, pick load
Every 1 min for 10 mins.
AMReps 8 mins: Hang Power Clean
As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)
Each time you break, perform 30 Air Squats
Photo by @robcwilson
Team WOD: AMRAP Repeat
Team WOD: AMRAP Repeat
As a team of 2 complete for 2 cycles:
AMRAP in 8 mins of:
40 Alternating Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* One works while one rests. Complete the 8 min. AMRAP twice as a team, resting one minute between cycles.
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean
1 Hang Power Clean, pick load
Every 1 min for 10 mins.
Deadlift: 2RM & 7 RFT: Deadlifts, Pull-ups and Box Jump Overs
Deadlift: 2RM
Record your best Deadlift 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
7 RFT: Deadlifts, Pull-ups and Box Jump Overs
7 rounds for time of:
7 Deadlifts (225#/155#)
7 Pull-ups
7 Box Jump Overs (24″/20″)
Photos by @robcwilson
Congrats to Mike for completing his 1000th WOD! All 1000 were tracked via Excel spreadsheet and only when they were done in the gym. That’s one big milestone that shows a huge amount of discipline, effort and commitment!
Push Press 1-1-1-1 & Alt EMOM 18 mins: Burpees, DB Push Press and Rows
Push Press 1-1-1-1
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Burpees, DB Push Press and Rows
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Dumbbell Push Press, pick load
Row 150m/125m
Push Press 1-1-1-1
Push Press 1-1-1-1
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch 1-1-1-1-1 & AMRAP 10 mins: Row, Overhead Squats, Row and Ring Dips
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work on either Squat or Power but stay consistent.
AMRAP 10 mins: Row, Overhead Squats, Row and Ring Dips
Complete as many rounds as possible in 10 mins of:
12/10 Row Calories
6 Overhead Squats, pick load
12/10 Row Calories
6 Ring Dips
Photo by @robcwilson
Although we always want everyone to clean after themselves in the gym, with the recent COVID concerns please ensure you follow these rules:
- If you are sick or have a sick family member, stay out of the gym
- Wipe down your PVC, equipment and pull-up bar after your workout with a FitWipe to disinfect (these wipes kill everything)
- Wash your hands with soap and water every time you use the restroom
- Don’t leave your water bottle or shaker at the gym, bring it home
- Make sure all trash, paper towels, cans, etc. go into a trash can