Remembrance Day WOD 2015

Remembrance Day WOD 

as created by CrossFit 3D:

18 Min AMRAP

Rest for exactly 1 Min at 11 min’s and re-join at 12

11 Hang power snatch 25kg/35kg
11 Burpees
11 Thrusters 25kg/35kg
11 Pull Ups

Tuesday 7th July 2015

WOD

'Randy'

75x snatches for time

 

 

 

 

Friday 17th July 2015

WOD

20 min AMRAP

• 10x muscle ups
• 20x snatch
• 30 cal row

Thursday 16th July 2015

WOD

For time:

40x sit ups
30x HSPU
20x clean
10x rope climb
25m handstand walk

Wednesday 15th July 2015

Barbell Club

Clean and Jerk 5x 3+1

Clean Pull 4x3

Back squat 5x5

Tuesday 14th July 2015

WOD

3rnds

50x wall balls
50ft overhead walking lunges
50x hand release push ups

Monday 13th July 2015

WOD

50x DB snatch
5x rope climb
30x DB snatch
3x rope climb
20x DB snatch
2x rope climb
10x DB snatch
1x robe climb

Friday 10th July 2015

WOD

4rnds for Time

40x unbroken double unders
20m heavy prowler push
8x bar muscle ups
20m heavy prowler push

Thursday 9th July 2015

WOD

4 min AMRAP
10x TTB
5x hang power cleans (135#/95#)

4 min AMRAP
8x TTB
4x hang squat clean (135#/95#)

4min AMRAP
6x TTB

Wednesday 8th July

Barbell Club

Snatch - heavy single

Clean and Jerk - heavy single

Front Squat - heavy single

Monday 6th July 2015

WOD

3 Rounds for time

• 3x rope climbs
• 6x deadlifts (315#225#)
• 12x box jumps
• 15x calorie row

1 min rest btwn rounds

Monday 22nd June 2015

WOD

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

1 arm clean (120# / 80#)

After every round sprint 100m

Sunday 21st June 2015

WOD

'The Annual Flitton Potato Race'

Run 1 mile whilst carrying a sack of potatoes!

M:20kg F:10kg or in a relay team of 4

Saturday 20th June 2015

Saturday Team WOD

'Shootin Hoops'

4x 8 min quarters

2mins rest btwn 

3 pointer:

60x wall balls

60x pull ups 

60x double unders

2 points:

60x box jumps

60x push ups

1 point:

100m run

'Protect the Ball' or there is a 5x burpee penalty 

Friday 3rd July 2015

WOD

 

Establish a 1rep max of the following:

• 40 yrd dash
• Vertical jump
• Broad jump
• Watts on rower

Thursday 2nd July 2015

WOD

'Nancy'

5rnds

400m run

15x overhead squats 

Wednesday 1st July 2015

Barbell Club

Power snatch 5x2

Power Clean and Power Jerk 5x2 (1+1)

Overhead Squat 3x3

Tuesday 30th June 2015

WOD

'Elizabeth'

21-15-9

Squat clean (155# / 105#)
Ring dips

Monday 29th June 2015

WOD

36min AMRAP in pairs

2min row
Thruster ladder

#Increase the rep each min so at 9 mins it will be 9 thrusters

Saturday 27th June 2015

WOD

'Armed Forces Day WOD'

In pairs complete 3rnds of:

28x over bar burpees
6x squat clean and jerk
14x front rack lunges
400m fireman's carry

Friday 26th June 2015

WOD

'Nicole'

AMRAP in 20mins

Run 400m
Max rep pull ups

Thursday 25th June 2015

WOD

Complete the following for time:

2,000m row
Rest 3 mins

1,000m row
Rest 2 mins

500m row

Wednesday 24th June 2015

Barbell Club

Snatch 5x2

Snatch Pull 3x3

Front Squat 3x3

***bonus 29 birthday burpees for Coach Cath!***

Tuesday 23rd June 2015

WOD

Complete the following for time:

100x KB swings (70# / 53#)

75x box jumps 
50x burpees
25x front squats (205# / 155#)

Thursday 18th June 2015

WOD

'Fight Gone Bad'

3rnds AMRAP 60 secs of:

Wall balls

Sumo deadlift high pull #75 #55

Box jumps

Push press

Row for calories 

Rest 60secs between rounds

Friday 19th June 2015

WOD

10 min AMRAP

30x double unders

20x thrusters #75 #55

10x box jumps

Wednesday 17th June 2015

Barbell Club

Clean and Jerk 5x 2+1

Clean pulls 3x3

Back Squat 3x5

Tuesday 16th June 2015

WOD

5rnds 

Complete as many rounds as possible in 3mins of:

500m row

Max rep wall balls #20 #14

Rest 3mins between rounds

Monday 15th June 2015

WOD

12 min AMRAP

3...6...9...12... etc

Ascending ladder of:

Over head squats #135 #95
Bar facing burpees

Thursday 11th June 2015

Athletic levels testing week #4

Test 1: max effort air squats in 2mins

Test 2: max effort push ups in 2mins

Test 3: max effort handstand hold

WOD: 'Baseline'

500m row

40x squats

30x sit ups

20x press ups

10x pull ups

Wednesday 10th June 2015

Athletic levels testing week #3

CrossFit Total

Test 1: 1rep max back squat

Test 2: 1 rep max strict press

Test 3: 1rep max deadlift

Tuesday 9th June 2015

Athletic levels testing week 

Monday #1

Test 1:  wall balls

Test 2: sit ups a rap 2 mins

Test 3: Helen

Tuesday #2

Test 1: thrusters 15x reps

Test 2: Toes to bar

Test 3: Fran

Wednesday 1st April 2015

Skill

Floor press

Build to a 5rep max

WOD

Bench press

3-2-1-1-1-1-1

Tuesday 31st March 2015

Strength

Pause front squat every 90secs for 10mins

5sec pause at bottom of squat

Work capacity

Run 200m 

40x wall balls

Run 400m 

30x wall balls

800m run

20x wall balls

If you break the wall balls then add 5reps for each break

Monday 30th March 2015

Strength 

4 rnds

5x ground to overhead

Max rep strict pull ups 

*rest 2 mins between each round

Work capacity

10-8-6-4-2 

Clean @75% of your 1rep max

Burpee box jump overs

Thursday 26th March 2015

ATHLETIC LEVELS TESTING #4

Warm up

EMOM 7mins

7x wall balls

7x Burpees

Athletic levels testing

Max effort air squats in 2mins

Max effort press ups 

Handstand hold for 30secs

WOD

500m row

40x air squats

30x sit ups

20x press ups

10x pull ups (no Kipling on bands!)

Tuesday 24th March 2015

Athletics levels testing #2

Test A max effort toes to bar

Test B 15x thrusters

WOD

'Fran'

21-15-9

Thrusters

Pull ups

Wednesday 25th March 2015

WOD

'CrossFit Total'

1rep max deadlift

1rep max strict press

1rep max deadlift

10mins to establish each 

3-2-1-1-1-1-1

Monday 23rd March 2015

Athletics levels testing #1

Test A Max effort double unders 

Test B wall balls

Test C max effort sit ups

WOD

'Helen'

3rnds for time

400m run

21x kettlebell swings

12x pull ups

Thursday 19th March 2015

'Goat' Day

Warm up

double reps each round for 10mins

10x double unders

3x toes to bar

6x lunges

Mobility 

T-spine stretch 

Med ball PVC pass overs

Lat smash

Strength

5x5 pull ups

Skill

Hand stand progressions 

Tuesday 17th March 2015

Strength 

Establish a 1rep max deadlift 

5-5-3-3-3-1-1-1-1-1

WOD

5rnds

5x deadlifts @80% of your 1 rep max

5x burpee box jump overs @greater height than normal 

Saturday 14th March 2015:Team WOD

Team WOD

In pairs 

2x 20min AMRAP

15x box jumps

10x 10m medball shuttle runs 

(Medball must remain at shoulder height or above) 

Rest 5mins

15x ground to overhead

10x 10m farmers carry 

Each person remains on the same movement for 5min periods

Tuesday 10th March 2015

WOD

In pairs: you go I go 

25min AMRAP

5x back squats

10x box jumps

5x strict pull ups 

Saturday 7th March 2015

Team WOD

Complete 3rnds in pairs

A) double unders / 400m

Count DU's

B) hang power cleans / 20 box jumps

Count HPC

C) Burpees / 20x wall balls

Count Burpees 

Thursday 5th March 2015

Skill

Head stand progressions

WOD

5 rnds with a 30min time cap

400mrun

30x overhead lunges

15x pull ups

Wednesday 4th March 2015

Barbell Club

Work up to a 1rep max Thruster

Max effort kettlebell swings

15x evil wheels 

Tuesday 3rd March 2015

WOD

The Open 15.1

9min AMRAP 

RX m:50kg f:35kg

15x toes to bar

10x deadlift

5x snatch 

Then 6mins to establish your 1rep max clean and jerk

Wellness Challenge WOD: February 2015

'Jackie'

1000m row

50x thrusters (RX m:20kg f:15kg)

30x pull ups 

Thursday 26th February 2015

Strength 

5x5 front squat

WOD

20 min time cap

10rnds 

3x wall walks

250m run

Wednesday 25th February 2015

Barbell Club

1 rep max strict press

1 rep max push press

1 rep max push jerk

Work through the series of 1rep max. After 2 failed attempts move onto the next movement in the series at that weight

Tuesday 24th February 2015

Skill

Power cleans

WOD

'14.4'

14min AMRAP

60x cal row

50x toes to bar

40x wall balls

30x cleans (60/40RX)

20x muscle ups / strict pull ups

Total score = total no of reps completed

Thursday 19th February 2015

Skill

Push press

WOD

3mins to complete:

21x push press

21x box jump overs 

Rest 2mins

3mins to complete:

15x push press

15x box jump overs 

Rest 2mins

3mins to complete:

9x push press

9x box jump overs 

Wednesday 18th February 2015

Barbell Club

Work up to your 1rep max Front Squat

3-2-1-1-1-1-1

Tuesday 17th February 2015

Skill

Double unders 

WOD

20min time cap

3rnds

50x double unders / 150x single unders

25x knees to elbows

20x db lunges 

3min rest between rounds 

Thursday 12th February 2015

Strength

EMOM 10 mins

3x pull ups

3x push ups

WOD

20 min time cap

5rnds

400m run

7x front squats

Add total weight lifted for scores

Wednesday 11th February 2015

Skill

Clean and jerk

WOD

1rep max clean and jerk 

Tuesday 10th February 2015

Skill

Sumo deadlift high pull 

WOD

10 min window

45x over bar burpees

200x sumo deadlift high pulls 

3mins rest

45x over bar Burpees

200x sumo deadlift high pulls