CrossFit Greenlyn WOD Friday 19/04

CrossFit Total
Squat 1-1-1
Strict Shoulder Press 1-1-1
Deadlift 1-1-1
Add the heaviest weight lifted for each movement to get your score

then
Annie
For Time:
50-40-30-20-10
Double Unders
Sit Ups
(10 min Limit)

CrossFit Greenlyn WOD Thursday 18/04

Warm up:
100m Run
30 Push Ups
15 Lateral Lunges
100m Run

CrossFit Greenlyn Chipper #230 Snatch Squats onto Medicine Ball (30/10)
30 Shuffle 5m Runs
30 KB Swing 2s Pause on Top (24/16)
30 Knee 2 Elbows
30  Box Jump, and Squat on the Box
90s Total HSPU ( Minimum of 10 sec Increments)
30 KB to Goblet Squat onto Medicine Ball (24/16)
30 Wall Ball 'two fer one' (10/7.5)
30 Overhead Squats onto Medicine Ball (40/20)
30 Medicine Ball Pike Situps (10/7.5)
30 Full Kips (Right through Kip without the Chin to Bar)
30 Thrusters onto Medicine Ball (40/20)

(45 min Limit)

CrossFit Greenlyn WOD Wednesday 17/04

Snatch Pull
Drills
3rep

KB Cleans
Practice 1rep

10 sets /90 seconds

then 21 Deadlift (90/40)
800m Run
21 Barbell Facing Burpees

15 Deadlifts
400m Run
15 Barbell Facing Burpees

9 Deadlifts
200m Run
15 Barbell Facing Burpees

CrossFit Greenlyn WOD Tuesday 16/04

Thruster
3rep Max Build Up

Hand Stand Push Up Holds Up to 30sec
10 sets / 90 seconds

then
For Time:Skipping DU
50-40-30-20-10

 MB Pike(10/7.5)
5-10-15-20-25

Wall Ball '2fer1' (10/7.5)
2-4-6-8-10

CrossFit Greenlyn WOD Monday 15/04

Lunges Alternating Legs
5 rep per side

KB Snatch
Practice 1-3 rep per side

then
For Time:8 Box Jumps
100m 1KB run (20/12)
5 Snatch (45/22)
7 Rounds

CrossFit Greenlyn WOD Friday 12/04

Pistal Squat
5 reps per Leg

 Crab Holds
Practice

10 sets/90 seconds

thenFor Time:

Skip
250 DU

Shoulder Press
30 (20/10)
Push Press
25 (30/15)
Push Jerk
20 (35/15)

CrossFit Greenlyn WOD Thursday 11/04

Warm Up
CrossFit Greenlyn's 1st Chipper:
For time:
30 Squat Cleans (25/60)
30 Toes to Bar
30 Push Ups
30 Sit Ups
30 Dead Lifts (90/35)
30 Double Unders
30 Pull Ups
30 Box Jumps
30 Ring Dips
30 Wall Balls (10/7.5)
30 OH Sq (30/15)
30 Burpees

(40min Time Limit)

CrossFit Greenlyn WOD Wednesday 10/04

100m Run / Rest 1min
2 Rounds
200m Run / Rest 1min30sec
2 Rounds
400m Run / Rest 2min
2 Rounds

then10-20-30-40-50
1KB OH Lunges (20/12)

50-40-30-20-10
KB Swing

NOTE: 5 DU after Each Lunge Set
5 Push Ups after Each KB Swing Set

CrossFit Greenlyn WOD Tuesday 9/04

Weighted Strict Pull Ups
 5 reps

Turkish Get Ups
1 rep per side Build Up

thenDeath By:
1+1 K2Elbow
1+1 Sit Ups
1+1 OH Squats (20/10)

Fail- then Reverse Reps back down till till time ends.

CrossFit Greenlyn WOD Monday 8/04

Negative Push 3 Second Holds
1rep Max
(Place weights on your back)Hanging L Holds
Max Seconds
10sets/90seconds

3 Rounds for Time:
5-10-15
Using 1 Bar (20/30):
1 Clean
1 Front Squat
1 Press
1 Back Squat

800m Run

(15min Cap)

CrossFit Greenlyn BOOTCAMP Saturday 6/04

Teams of 2 Individuals: 
Person A performs:
30 Push Ups
30 Squats
30 Sit Ups
30 Box Jumps
then Person B performs.

Person A performs:
20 Burpees
20 Toes to Bar
200m Run
20 Jumping Pull Ups
20 Wall Balls (10/7.5)then Person B performs.

Person A performs 1 rep then B Performs 1 rep
they continue till finish all the prescribed reps and Swap Movements:

15 Push Ups / 10 Burpees
15 Squats / 10 Toes to Bar
15 Sit Ups / 200m Run
15 Box Jumps /  10 Jumping Pull Ups
20 Wall Balls Each ( 1 rep at a time each)

 

CrossFit Greenlyn WOD Friday 5/04

Deadlift
1rep Max Build Up


then
For Time:
30 Wall Balls (10/7.5)
10 Ring Rips
10 Push Ups

20 Wall Balls
15 Ring Dips
20 Push Ups

10 Wall Balls
20 Ring Dips
30 Push Ups

15min Cap

CrossFit Greenlyn WOD Thursday 4/04

OPEN 13.5 (The Grand Final)

Complete as many rounds as possible in 4 minutes of:
15 Thrusters (45kg/29kg)
15 Chest to Bar Pull Ups

IF YOU:
Complete 90 reps in 4 minutes then add 4 minutes
Complete 180 reps in 8 minutes then add 4 minutes
Complete 270 reps in 12 minutes then  add 4 minutes

CrossFit Greenlyn WOD Wednesday 3/04

Back Squat
3rep max Build Up

Skin the Cat
10 sets/90seconds

then
200m Run
25 Pull Ups
5 Rounds
Every 2 minute during the workout: 5 Burpees + 1 rep every 2 minutes following

CrossFit Greenlyn WOD Tuesday 2/04

Hang Snatch 
1 rep Build Up

Leg Shuffle Ladder Speed Practice
1sets/90seconds

then
25min AMRAP
Add 1 rep Each round to the Each Movements:
1 Air Squat
2 Double Unders
3 Kettlebell Swings (24/16)