APRIL 2020
 

At Home WOD's

1 APRIL 2020

STRENGTH - Max Strict HSPU/Box Pushups (on toes)

 

WOD - Jumping KAREN For Time

EMOM 15 Double Unders

Max Wall Balls Till 150 Reached

Scaling Options Available

2 APRIL 2020

WOD - 4 Rounds For Time (14 Min CAP)

20 American KB Swings @24/16k

20m Plate Push

20 KB Sumo Squats

Scaling Options Available

3 APRIL 2020

WOD - 16 Min AMRAP

8 Jerk @60/45k

12 HSPU

1 Min Accumulate Wall Sit

AFTER BURNER - Tabata

Hollow Hold

Scaling Options Available

4 APRIL 2020

WOD - 1775 - 60 Min AMRAP

17 Power Cleans @65/50k

75 Air Squats

Unload Bar, Carry 200m, Return to plates, carry each plate singularly, reload bar, complete next set

Scaling Options Available

6 APRIL 2020

WOD - For Time

45 Power Cleans @60/40k

30 Bar Facing Burpees

600m Run

Scaling Options Available

7 APRIL 2020

CORE - 3 Sets

20 Second L-Sit

20 Second Boat Sit

20 Second Side Plank (L)

20 Second Side Plank (R)

WOD - 18 Min AMRAP

12 Box Jumps

20 BF Situps

12 Overhead Lunges @35/20k

Scaling Options Available

8 APRIL 2020

WOD - 2 Rounds For Time

15 Snatches @60/40k

60 Double Unders/120 Skips

15 V-Ups

60 Double Unders/120 Skips

300m Run/375m Row

60 Double Unders/120 Skips

Scaling Options Available

9 APRIL 2020

WOD - 12 Min AMRAP

10 KB Goblet Squat Jump (from parallel)

10 KB Alt Chest to Bulb Pushups

10 Pullups

100m Sprint

Scaling Options Available

10 APRIL 2020

Good Friday WOD - JESUS WOD - 14 Rounds for Time

10 Dedlifts @45/30k

10 Squat Cleans

10 Push Press

15m Back Rack Walking Lunge

Athletes must only take a rest when rounds 3, 7 & 9 are complete. During rest complete 7 Turkish Getups (21 in total)

Scaling Options Available

11 APRIL 2020

WOD - 20 Min AMRAP

50 Double Unders/100 Skips

25 Lateral Burpees Over Bar

15 Clusters @60/40k (Squat Clean to Thruster)

8 Strict Pullups

Scaling Options Available

13 APRIL 2020

WOD - 4 Rounds For Time

15 Wall Balls 

10 HSPU

5 Dips

10 V-Ups

15 Squat Snatch @60/40k

Scaling Options Available

14 APRIL 2020

WOD - For Time

30 Toes to Bar/V-Ups

30 Cal Row / 450m Run

15 Squat Clean@60/40k

40 BF Situps

15 Squat Clean

30 Cal Row / 450m Run

30 Toes to Bar/V-Ups

Scaling Options Available

15 APRIL 2020

WOD - CHLOE - 35 Min AMRAP

Buy In - 9 Manmakers @15/10k

11 Burpees

Then

300m Run / 375m Row

27 Air Squats

9 HSPU

Scaling Options Available

16 APRIL 2020

WOD - 15 Min AMRAP

7 Hanging Leg Raises

7 V-Ups

7 Reverse Curls

7 Russian Twist Situps (situp, tap plate to either side, lay down = 1 rep)

Then 2 Rounds for Time

12 Box Jumps

20 Chest to Floor Pushups

12 ea Lunges

Scaling Options Available

17 APRIL 2020

WOD - 21 Min AMRAP

21 Wall Balls

15 Renegade Rows

9 Squat Cleans @50/35k

Scaling Options Available

18 APRIL 2020

WOD - 4 Round for Time (8 Min CAP)

5 Strict Pullups (under table)

30 Double Unders/60 Skips

Then 8 Min AMRAP

6 HR Pushups

10 OH Squats @Wall Ball

Then For Time

40 Pistols

30 Dedlifts @70/50k

20 HSPU

Scaling Options Available

20 APRIL 2020

WOD - For Time

21 OH Squats @40/25k

21 Toes to Barbell

21 Hang Snatch

21 Bar Facing Burpees

Scaling Options Available

21 APRIL 2020

WOD - 20 Min EMOM

1:00 20ea Mountain Climbers

2:00 18 Air Squats

3:00 15 Box Jump Overs

4:00 Max Burpees

5:00 Rest

Scaling Options Available

22 APRIL 2020

WOD - For Time

100m Plate Push

21-5-9 

Push Jerk @45/30k

Plate Ground to Overhead

200m Run

Scaling Options Available

23 APRIL 2020

WOD - For Time

100 BF Situps

100 Oblique Ankle Taps

50 V-Ups

50 Russian Twists

Then 

50 Burpee Broad Jumps

800m Run/1k Row

Scaling Options Available

24 APRIL 2020

WOD - 5 Rounds for Time

15 HR Pushups

15 Ea Pistols

12 Alt. DB Snatch@ 17.5/12.5k

Scaling Options Available

25 APRIL 2020

WOD - For Time

21-15-9 

DB Push Press @2 x 15/10k

DB Split Cleans

DB Thrusters

Then 4 Rounds

100m Plate Pinch Farmer Carry @1 x 20/10k

100m Sprint

Scaling Options Available

27 APRIL 2020

WOD - ZACHARY TELLIER - For Time

10 Burppes

10 Burpees + 25 Pushups

10 Burpees + 25 Pushups + 50 Lunges

10 Burpees + 25 Pushups + 50 Lunges + 100 Situps

10 Burpees + 25 Pushups + 50 Lunges + 100 Situps + 150 Air Squats

Scaling Options Available

28 APRIL 2020

WOD - 7 Min AMRAP

20 Dbl Unders / 40 Skips

10 Alt DB Snatches

200m Ryn / 300m Row

10 Box Jumps

Then

15 Min EMOM

Min 1 - 20 Box Jumps

Min 2 - 40 Alt DB Snatches

Min 3 - 40 Skips

Scaling Options Available

29 APRIL 2020

WOD - 2 Rounds For Time

20 Dedlifts @45/30k

25 Burpees

30 Pistols

Scaling Options Available

30 APRIL 2020

WOD - BLACKJACK For Time

20 Pushups + 1 Situp

19 Pushups + 2 Situps

etc to

1 Pushup to 20 Situps

Scaling Options Available

No Equipment

WOD's

1 APRIL 2020

STRENGTH - Max Strict HSPU/Decline Pushups

 

WOD - 10 Rounds for Time

5 Tuck Jumps

5 Air Squats

5 Broad Jumps

Scaling Options Available

2 APRIL 2020

WOD - 1k Run

EMOM - 30 Lunges

Scaling Options Available

3 APRIL 2020

WOD - 4 Rounds For Time

30m Bear Crawl

15 Burpees

1 Min Wall sit

20 FB Situps

AFTER BURNER - Tabata

Hollow Hold

Scaling Options Available

4 APRIL 2020

WOD - ZACHARY TELLIER

For Time

10 Burpees

10 Burpees

25 Pushups

10 Burpees

25 Pushups

50 Lunges

10 Burpees

25 Pushups

50 Lunges

100 BF Situps

10 Burpees

25 Pushups

50 Lunges

100 BF Situps

150 Air Squats

Scaling Options Available

6 APRIL 2020

WOD - For Time

90 MB Cleans / Air Squats

30 Burpees

600m Run

Scaling Options Available

7 APRIL 2020

CORE - 3 Sets

20 Second L-Sit

20 Second Boat Sit

20 Second Side Plank (L)

20 Second Side Plank (R)

WOD - 18 Min AMRAP

12 Squat Jumps

20 BF Situps

12 OH Lunges

Scaling Options Available

8 APRIL 2020

WOD - 2 Rounds for Time

15 HSPU/Pike Pushups

30 Stepups

15 V-Ups

30 Stepups

300m Run

15 Stepups

Scaling Options Available

9 APRIL 2020

WOD - 12 Min AMRAP

10 Squat Jumps (from parallel)

10 Alt Pushups

10 Towel Pull (find a pole if needed)

100m Sprint

Scaling Options Available

10 APRIL 2020

Good Friday WOD - JESUS WOD - 14 Rounds for Time

10 Walking RDL

10 Air Squats

10 Pike Pushups

15m Walking Lunge

Athletes must only take a rest when rounds 3, 7 & 9 are complete. During rest complete 7 Turkish Getups (21 in total)

Scaling Options Available

11 APRIL 2020

WOD - 20 Min AMRAP

100m Sprint

25 Burpees

15 Air Squats

15 Pushups

16 Towel Pulls

Scaling Options Available

13 APRIL 2020

WOD - 4 Rounds For Time

15 Air Squats

10 HSPU

5 Dips

10 V-Ups

15ea OH Lunges (towel)

Scaling Options Available

14 APRIL 2020

WOD - For Time

30 V-Ups

450m Run

15 Air Squat

40 BF Situps

15 Air Squat 

450m Run

30 V-Ups

Scaling Options Available

15 APRIL 2020

WOD - CHLOE - 35 Min AMRAP

Buy In - 9 Manmakers @use tin food

11 Burpees

Then

300m Run 

27 Air Squats

9 HSPU

Scaling Options Available

16 APRIL 2020

WOD - 15 Min AMRAP

7 Hanging Leg Raises

7 V-Ups

7 Reverse Curls

7 Russian Twist Situps (situp, tap log (?) to either side, lay down = 1 rep)

Then 2 Rounds for Time

12 Step/Stable Chair Jumps

20 Chest to Floor Pushups

12 ea Lunges

Scaling Options Available

17 APRIL 2020

WOD - 21 Min AMRAP

21 Air Squats

15 Renegade Rows (use tin food)

9 Jumping Air Squats

Scaling Options Available

18 APRIL 2020

WOD - 4 Round for Time (8 Min CAP)

5 Strict Pullups (under table)

30 Double Unders/60 Skips/100m Run

Then 8 Min AMRAP

6 HR Pushups

10 OH Squats @Towel

Then For Time

40 Pistols

30 Romanian Dedlifts (slide fingers to shins)

20 HSPU

Scaling Options Available

20 APRIL 2020

WOD - For Time

21 OH Towel Squats 

21 Toes to Overhead

21 Wall Walks

21 Burpees

Scaling Options Available

21 APRIL 2020

WOD - 20 Min EMOM

1:00 20ea Mountain Climbers

2:00 18 Air Squats

3:00 15 Box/Step/Stable Chair Jump Overs

4:00 Max Burpees

5:00 Rest

Scaling Options Available

22 APRIL 2020

WOD - For Time

100m Plate/Tyre/Washing Basket Push

21-5-9 

HS Pushups

Plate/Tyre Ground to Overhead

200m Run

Scaling Options Available

23 APRIL 2020

WOD - For Time

100 BF Situps

100 Oblique Ankle Taps

50 V-Ups

50 Russian Twists

Then 

50 Burpee Broad Jumps

800m Run/1k Row

Scaling Options Available

24 APRIL 2020

WOD - 5 Rounds for Time

15 HR Pushups

15 Ea Pistols

12 Alt. Tin of food/log Snatch

Scaling Options Available

25 APRIL 2020

WOD - For Time

21-15-9 

Tin of Food/Log Push Press 

Tin of Food/Log Split Cleans

Tin of Food/Log Thrusters

Then 4 Rounds

100m Tin of Food/Log Pinch Farmer Carry 

100m Sprint

Scaling Options Available

27 APRIL 2020

WOD - ZACHARY TELLIER - For Time

10 Burppes

10 Burpees + 25 Pushups

10 Burpees + 25 Pushups + 50 Lunges

10 Burpees + 25 Pushups + 50 Lunges + 100 Situps

10 Burpees + 25 Pushups + 50 Lunges + 100 Situps + 150 Air Squats

Scaling Options Available

28 APRIL 2020

WOD - 7 Min AMRAP

20 Dbl Unders / 40 Skips / 100m Sprint

10 Alt Pushups (1 hand on something higher)

200m Run / 300m Row

10 Box/Step/Steady Bench Jumps

Then

15 Min EMOM

Min 1 - 20 Box/Step/Steady Bench Jumps

Min 2 - 40 Alt Pushups

Min 3 - 40 Skips

Scaling Options Available

29 APRIL 2020

WOD - 2 Rounds For Time

20ea Walking RDL's

25 Burpees

30 Pistols

Scaling Options Available

30 APRIL 2020

WOD - BLACKJACK For Time

20 Pushups + 1 Situp

19 Pushups + 2 Situps

etc to

1 Pushup to 20 Situps

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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