WOD Wednesday 25/01/2017
A REMINDER THE BOX IS CLOSED THIS THURSDAY FOR AUSTRALIA DAY!!
Back squat
5-5-3-3-3-1-1-1-1
-From the racks.
Post all nine working sets to comments.
WOD Tuesday 24/01/2017
“Running and swinging Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit-ups
Kettlebell swings, 24kg (16kg)
Run 200m
Post load and time to comments.
WOD Monday 23/01/2017
A) 17mins to find your 1RM:
Hang power clean
B) “Nasty girls”
3 Rounds for time of:
50 Air squats
7 Muscle-ups
10 Hang power cleans, 60kg (42.5kg)
-15min cap.
Post loads and time to comments.
Team WOD, Saturday 21/01/2017
United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.
He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.
In teams of 3-4 complete the following,
“T.J.”
For time:
10 bench presses, 85kg (50kg)
10 strict pull-ups
Max set thrusters, 60kg (42.5kg)
Repeat the triplet until you have completed 100 reps of the thruster.
Post time and number of rounds to comments.
WOD Friday 20/01/2017
A) 10mins of skill work for one of the following:
-Free hand handstand hold.
-Handstand walk.
B) 4 Rounds for time of:
1km Bike
10m Handstand walk
20 Box jump overs, 24″ (20″)
30m Sled push/pull, 80kg (60kg)
Post load and time to comments.
WOD Thursday 19/01/2017
A) In teams of 2-3,
10mins to accumulate your highest total (kg) effort for your 1RM:
High hang power snatch
-From the pocket.
-Quality locked out reps count only.
-Highest score from each team member totalled together eg. 45+55+50 = 150kg
Then immediately start,
B) In teams of 2-3 complete the following sequence,
Ascending ladder in 17mins of:
3 Hang power snatch, 42.5kg (30kg)
3 Calorie row
6 Hang power snatch
6 Calorie row
9 Hang power snatch
9 Calorie row
Continue increasing the reps by 3 until the time is up.
-One bar, one load and only one athlete working at one time.
-Break reps up however between team.
-1 calorie = 1 rep.
Post load and total team reps completed to comments.
WOD Wednesday 18/01/2017
A) 16mins to find your 2RM:
Weighted dip
-Rings or P-bars.
-Strict reps only.
B) “Karen”
For time and sets:
150 Wallball shots, 10kg (6kg)
-For an extra challenge use, 15kg deadball or (10kg) medicine ball.
Post loads, time and sets taken to comments.
