Part A - For time
21 - 18 - 15 - 12 - 9
Toes to Bar
Ring Dips
Part B - 3 x 500m row
1st 500m easy (warm up pace)
2nd 500m moderate (2km pace)
3rd 500m Hard (sprint, as fast as you can, go HAM)
Rest as needed between sets.
For Time:
800m run
21 Back Squats (100/70)
800m run
15 Back Squats (100/70)
800m run
9 Back Squats (100/70)
Yes this is heavy! And it's meant to be. scale if needed but make sure the weight challenges you!
Warm up - 3 rounds of:
300m row
15-20 Hip extensions
WOD - 'DT'
5 rounds for time:
12 Deadlifts (70/45)
9 Hang power cleans (70/45)
6 STOH (70/45)
Watch Katrin Davidsdottir do it in under 4mins!! - http://youtu.be/I8EgZfj9gyw
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Scale the Heights Online Qualifier One - Row like Fran
For time
Row 500 m (split time A will be used in the event of a tie breaker)
21 wall balls 9kg/6kg
21 target touch burpee
Row 250m
15 wall balls 9kg/6kg
15 target touch burpee
Row 150m
9 wall balls 9kg/6kg
9 target touch burpee
Your score is the time taken to complete the workout
You must record your Split time A
In the event of a tie break, your split time at A will be used
Part A - 4 rounds not for time:
15 Hip Extensions
20 Lunges holding two kettlebells In a farmers carry position (you chose the load)
Part B - Back Squat
5 - 5 - 3 - 3 - 1 - 1
(Warm up then complete each set at maximal load! Rest at least 3mins in between sets)
If any of you guys are competing in the Scale the Hights competition I'll be programming the workout on Friday to give you guys a chance to get it done. Also make sure you get your scores submitted by Saturday!
WOD:
Every 5 mins for 25mins (5 rounds) complete:
20 Box jumps (30/24)
400m Run
(This is a sprint go as fast you can each round!)
15 min AMRAP:
2 Deadlift (150/100)
4 Muscle ups
6 Squat cleans (70/45)
8 Strict Handstand push ups
Chief
AMRAP 3mins:
3 Power cleans (60/40)
6 Press ups
9 Squats
Rest 1min then repeat for a total of 5 rounds. Keep a cumulative count of rounds throughout all 5 rounds, score is the total of rounds and reps completed.
Partner Friday!
For Time:
150 Thrusters (42.5/30)
150 Bar facing burpees
150 Pull ups
In Pairs complete the reps for time breaking it up how you please, it doesn't matter how you do it just get the work done! Only one person may work at one time.
Part A - Establish a 1RM power snatch
Part B - For time:
50 - 40 - 30 - 20 - 10 Double unders
25 - 20 - 15 - 10 - 5 Power snatch (35/25)
Part A - for form not time complete 3 rounds of:
25 Hip extensions
50 Walking lunges
Part B - 3 rounds for time:
21 Toes to bar
14 Kettlebell Swings (32/24)
7 Front squats (100/70)
Scale if necessary but these front squats should be heavy!
Never skip leg day . . . .
PARTNER FRIDAY!
In teams of two with only one person working at a time complete for time:
50 Calories row
50 Clusters (40/30)
35 Calories row
35 Clusters (60/40)
20 Calories row
20 Clusters (80/50)
20 min AMRAP:
20 Wall Balls
20 Power Snatch (35/25)
20 Burpees
20 Toes to Bar
Part A : Deadlift
3 - 3 - 3 - 3 - 3
Part B: For Time 21-15-9 :
Deadlifts (100/70)
Handstand push ups
Box jumps (24/20)
Apologies for the delayed posting, Coach Jon was in a helluva state after running a mile in 7:30 (self publicity over) and was tucked up soundly in bed by 8:30pm last night. All that could be heard was exercise induced wheezing and the distant weeping of Falatoori and Hendy #whatishendydoing? RCFC WoD:
A: Front Squats 3-3-3-3-3
B: 7 RFT:
7 Front Squats (70kg/45kg)
7 C2B Pull Ups
Happy Monday folks...no cherry picking this one, it will be lush!! For time:
Row 2km
'Grace' - 30 Clean and Jerks (60kg/40kg)
Run 1 mile
Sofa rowing is actually a thing!!!
Tomorrow Is the return of the much anticipated BRADFIT!! You won't find out what the wod is until tomorrow but here's a hint . . . .
Come down and throwdown !!!
Pick a partner and get sweaty... CrossFit Cardiff Partner WoD
A: Within 5mins Complete as many reps as possible of:
Air Squats 7 STOH (70/50kg)*
Rest 2mins
B: Within 10mins establish a combined total of:
Front Squat
Rest 2mins
C: Within 5mins complete as many reps as possible of:
Burpees 7 Hang Power Cleans (70/50kg)
*The shoulder to overhead is the timer. Partner A will perform as many air squats as possible in the time it takes for partner B to complete the STOH. Switch, rinse & repeat for 5mins. The same goes for the hang power cleans in part C.
Enjoy and please post scores on the doors to comments....
Loved you work today team! You kicked butt, that workout was not easy! It hurt a lot! Much more than bicep curls...Hey Hendy?
CrossFit Cardiff WoD
A: 1 - 1 - 1 - 1 - 1- 1 - 1
Split Jerk
Spend a long time figuring out technique for this movement, give yourself the best chance possible to get the biggest load overhead.
B: 5 Rounds for time of:
8 KB Swings (32/24kg) 12 TTB 40 Double Unders
Please post loads and times to comments....