Tag: CrossFit near me

Friday WOD – BEAR COMPLEX

by Trent, posted in Daily WOD

Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up

Strength
Bear complex
7-7-7-7-7

Use the heaviest weight you can for each set.

Rest as needed between sets. This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round.

Do 5 rounds total working up to your max.

Tuesday WOD

by Trent, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up

EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up

Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….

Finisher
Hollow rock
5 rounds
20sec/work/rest

Olympic Lifting
Squat clean
5-5-5-5-5

Wednesday WOD

by Trent, posted in Daily WOD

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

 

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1

Thursday WOD

by Trent, posted in Daily WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon
10 Rounds For time
30 Double under
3 rope climb

Accessory
4min max time under tension
Double KB front rack walk

Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1

Monday WOD

by Trent, posted in Daily WOD

Last chance to register for the FUN CFC in house comp this weekend. We hope to see you join in on all the fun

You can register through paypal, cash, or eftpos https://www.paypal.me/crossfitcoorparoo/35

Extra mobility/stretch/mash

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
5 Rounds For time
12 hang power clean 50/35
30 sit ups

Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1