Buy-In:
1 minute of each
Tyre flips / squats
Tyre flips / press-ups
Tyre flips / Situps
Tyre Flips / Burpees
Skill:
Strict Press – 3 reps every minute on the minute for 12 minutes
increase load a required.
Wod:
50 Thrusters for time – Rx 40k/34k
1st time you drop the bar – 1 round of cindy
2nd time you drop the bar – 2 rounds of cindy
and so on ……
Mearling Madness
Buy In:
3 Rounds
7 x KB Clean
7 x Squat
7 x SDHP
Wod
21-15-9
Wall Ball 20lb/14lb
Sit-Ups
Thrusters 40k/34k
OH Walking Lunge 15k/10k
The air is cold, snow is on the ground, and Christmas is just around the corner. Why not take todays rest day and go stand in a cue in a really hot, overcrowded shop.
Then again why not hit Team Games and have some fun!!!!
TEAM R.O.D.
CrossFit Clitheroe would like to wish Sophie Ackers ‘Au Revoir’ & Bonne Chance‘ for her French adventure with a W.O.D in her honour…
Buy In:
10 Minutes Skip – Every Stuff-Up = GI Jane Burpee
Skill – 15 Minutes:
Kettle Bell Clean & Jerk / Snatch
W.O.D – P.A.R.I.S:
21 – 15 – 9
Power Clean RX 40kg/30kg
Air Squat
Russian Twist
Incline Push-Up
Snatch RX 40kg/30kg
“Life is not about how fast you run or how high you can reach, but how well you can bounce”
Buy In – 10-1:
GHD / Wall Ball with Double Squat
Find more videos like this on CrossFit Birmingham
W.O.D – 10 Rounds:
10 x Pull-Up
10 x KB Swing (RX 24kg/16kg)
10 x Double-Under
Buy In:
3 attempts at max hold / hang (2 minute cut off for each attempt)
Choose from:
Bar Hang / Knee-Raise Bar Hang / L-Hang / Ring Hold (top of the dip) / Ring L-Sit / Plank / Handstand
Strength:
Back Squat – in 15 minutes, work up to a new 3 rep max
W.O.D – for time:
Farmer’s Walk – 6 lengths of gym with two plates
Then 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:
Vertical Jump (jump to a point 6 inches above max reach)
Ring Dips
Overhead Squat (holding one of the plates overhead)
Farmer’s Walk – 6 lengths of gym with two plates
(RX plate weights 20kg men / 15kg women)
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Task’er – noun; One who imposes a task.
Buy In – 6 Rounds:
30 Seconds Strict Box Jump [No arms]
30 Seconds Step-Up
30 Seconds 5 Burpees AFAP
Skill:
Muscle-Up Progression
W.O.D – 15 Minute AMRAP:
5 x Hang Power Clean 40kgRX
5 x Push Press
5 x Front Squat
5 x Pull-Up
5 x Jumping Squats
Deadlift Monday
Buy In:
Tabata 4×4
Squat / Press-Up / Box-Jump / KB Swing
Strength:
Deadlift 3Rm – 15 minutes to set a new 3 rep max (first 5 minutes to warm-up)
W.O.D – 5 Rounds For Maximum Reps:
30 seconds Deadlift @ 50 % your 3RM
30 seconds Rest
30 seconds Burpees (jump to hit a target of minimum 6″ above reach)
30 seconds Rest
(scale up or down as required)
From The Mind Of Coach Rebecca
Buy In:
150 skips
10 Med Ball Clean & Press
10 Body Row
10 Sumo High Pull
10 Sit-ups
Wod:
All For Time:
10 Double Unders (attempts count)
20 Pull-ups
30 Wall Balls 20lb/14lb
40 Kb Swing 24k/16k
40 Walking Lunges
30 Push-ups
20 Toes To Bar
10 Double Unders (attempts count)
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What Will CrossFit Do To My Body??
