Reebok CrossFit Cardiff WOD: 10 RFT: 6 C&J (45kg/30kg) 9 Box Jumps (24/20) 12 KB Swings (24/16)
YES, IT'S MONDAY!!!!
Viewing entries in
CrossFit WOD
20 Deadlifts (125kg/90kg)Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (52.5kg/40kg)) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 Squat Cleans (52.5kg/40kg) Run 400m
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
Battle of London WOD 2: 12 Minute time cap.
A) For time 4 rounds of: 7 Shoulder-to-overhead 60/40kg 12 Toes-to-bar
Score = total time or if uncompleted, total reps completed in 12 minutes.
Then, in the remaining time...
B) Establish a 3 rep max hang snatch.
*Weights must progress by at least 2.5kg.
Score = total weight rounded down to the nearest 2.5kg.*
Reebok CrossFit Cardiff WoD A: Within 20mins establish a 1RM deadlift
B: For Time:
30 Dumbell Clusters (45/35lbs) Each time you break perform 30 double unders
Please post loads and times to comments.....
“We will remember them” Remembrance Day WOD:
AMRAP in 18 minutes; 11 hang power snatch (35kg/25kg) 11 burpees 11 thruster (35kg/25kg) 11 pull ups
On the 11th minute, rest in silence for 1 minute and then continue where you left off.
There in no 7pm WOD due to the 7pm Olympic Weightlifting class Battle of London WOD1:
Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 45/30kg 20 box jump overs 24/20" 20 Cleans 60/40kg 20 box jump overs 24/20" 20 Cleans 75/50kg 20 box jump overs 24/20" As many cleans as possible at 90/60kg
Score = total reps.
Reebok CrossFit Cardiff WOD: A: Pause Back Squat 3-3-3-3-3 (3 second pause at the bottom of each rep)
B: Seven rounds of: 35 Double-unders 1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
Reebok CrossFit Cardiff WOD: A: AMRAP 6 mins: 4 Hang squat cleans (65/40kg) 8 C2B Pull Ups
Rest 4mins
B: AMRAP 6 mins: 4 Burpees 8 STOH (65/40kg)
Moments after this photo was taken Dafydd Dennis burst into flames!!!
Reebok CrossFit Cardiff Partner WoD Partner Fran
Within teams of two complete the following for time:
100 Thrusters (42.5/30kg) 100 Pull Ups
Only one athlete can be working at anyone time. All of the thrusters must be completed prior to beginning the pull ups.
Once the barbell leaves the floor it cannot be dropped until the thrusters are finished.
Please post times to comments....
Remember folks, there is no 7pm wod class tonight as we have the Weightlifting class on instead. Reebok CrossFit Cardiff WOD:
A: 20 mins of gymnastics goat work...choose from: Handstand Walks Handstand Push Up Progressions
B: 5-4-3-2-1 Dumbbell Burpee Box Over Jumps (2x20kg, 2x10kg) 10-8-6-4-2 Clean and Jerks (60kg/40kg)
Early footage of Brad Rivers developing his push press technique...
Reebok CrossFit Cardiff WOD: A: Deadlift 3-3-3-3-3
B: 8 min AMRAP: 6 Overhead Squats (50kg/35kg) 12 Toes to Bar
Congratulations Gronow!!!
Reebok CrossFit Cardiff WOD: A: 1/2 "Karen" 75 Wall Balls for time
B: "Falatoori" Within an 8 min time cap work your way through the ladder of: 3 Deadlifts 100kg/70kg 3 HSPU 6 Deadlifts 100kg/70kg 6 HSPU etc, increasing by 3 reps each round Score is total reps completed...
Reebok CrossFit Cardiff WOD: A: For 10 mins (alternate each min) Odd mins: Squat Clean + Hang Squat Clean + Front Squat (choose a challenging weight) Even mins: Max rep unbroken Toes to Bar
B: 10 min AMRAP: 8 Press Ups (Hand release) 12 Kettlebell Swings (24kg/16kg) 24 Double Unders
A: Press 5-5-5-5-5 B: For time: Row 1k 50 Ground to Overhead (35kg/25kg) 30 Burpee Pull Ups
You know what's coming guys. Hit it hard! Reebok CrossFit Cardiff WoD
"Lift Up Luke"
Within 5mins complete as many rounds and reps as possible of:
5 Power Cleans (70/45kg or 155/105lbs) 24 Double Unders 10 Pull Ups
Please post rounds and reps onto the Lift Up Luke site! Here is where to register at last minute.....link
Reebok CrossFit Cardiff WOD: A: Gymnastic goat work - either pistols or handstands, practice for 10 mins
B: OMEM for 10 minutes: 2 x Snatches @ 70% 1RM (these do not need to be touch and go, reset between reps)
C: 5 RFT: 12 Push Press (60kg/40kg) 20 Box Jumps (24"/20")
Reebok CrossFit Cardiff WOD: A: Half Flight Simulator (10 min time cap): 5-10-15-20-25-30-35-40-45-50 Unbroken Double Unders B: Turkish Get Up 3RM (3 on each arm, so 6 reps in total, 8 min time cap) C: 21-15-9 Dumbbell Thrusters Burpees
Reebok CrossFit Cardiff WOD: A: Back Squat 5 x 5 @ 75% of 1RM
B: 'Grace' For time: 30 Clean and Jerks (60kg/40kg)
ALL ABOARD!!!!
Reebok CrossFit Cardiff Partner WOD: In teams of 2 with only 1 person working at a time:
3 RFT: 50 Wall Balls (20lb/14lb) 50 Sumo Deadlift High Pulls (35kg/25kg) 50 Box Jumps (24"/20") 50 Push Press (35kg/25kg) 50 Cal Row
Reebok CrossFit Cardiff WOD: 3RFT: Run 800 meters 50 Kettlebell Swings (24/16) 50 Sit-ups
