CrossFit Greenlyn WOD Thursday 28/02

Clean
5 Rep Max build up
5-5-5-5-5

then
AMRAP 10min
5x 5m Shuffle
8 ring Dips

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CrossFit Greenlyn WOD Wednesday 27/02

Squat
1 rep Max build up
then
400m Run
20 Toes to Bar
10 Push Press (40/20)
3 Rounds

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CrossFit Greenlyn WOD Tuesday 26/02

SDLHP
3rep Max Build up

then
Death by:
1+ Box Jumps
1+ KB Swing (24/16)
Perform 1 rep of each 1st minute, 2 rep 2nd minute and so forth.
Try complete all 15 rounds.

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CrossFit Greenlyn WOD Monday 25/02

Push Jerk
5 rep max build Up 

then
Every Minute Perform the Following for 15minutes:
50m Row (lv10/8)
3x DL (100kg/40kg)
5 Push Ups (Palm Raising)
Complete all reps each round for score of 15 out of 15

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CrossFit Greenlyn WOD Saturday 23/02

10 Burpees

40 Sit Ups

20 Box Jumps

20 Pull Ups

30 push Ups (Palm Raising)

10 Ring Dips

40 Squats

5 Over the Box Burpees

50 Walking Alternating Lunges50 KB Swings (20/12kg)

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CrossFit Greenlyn WOD Friday 22/02

20min
5rep max OH Squat

then
Row 400/300/200/100
Pull Ups 4/8/12/16/20
(15min Limit)

CrossFit Greenlyn WOD Thursday 21/02

20min
Snatch 3rep max
then
 Break down the following exercises as needed to achieve:
150 Squats
5x100m Runs
75 Power Snatch 40/20
20min Limit

CrossFit Greenlyn WOD Wednesday 20/02

20min
Press - 3 rep

then
15MIN AMRAP
12 Situps12 Thrusters (20/10)
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CrossFit Greenlyn WOD Tuesday 19/02

20min
Front Squat 1rep max

then

200m Run
10 Ring Dips
20 Kb Swings

5 Rounds (20min Limit)
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CrossFit Greenlyn WOD Monday 18/02

20min
Clean

then
10/20/30 reps (15min Limit)
Burpee
Pull Ups
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Saturday 16th Feb Bootcamp (Official)

MODIFIED CINDY
5 Pull Ups
10 Push Ups
15 Squats
1rep+1 each round Clean and Jerk
10 Rounds (20 minute Limit)

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Here is our next Modified Cindy:

CrossFit Greenlyn WOD Friday 15/02

20min
Power Snatch Technique Practice

then

Tabata:
Row
Kettlebell Swing (24/16)
Push Ups

CrossFit Greenlyn WOD Thursday 14/02

20 Minutes of:

Every Odd minute: 30seconds of Wall Ball. 30 seconds Recovery
Every Even minute: 7 SDLHP. Rest the rest of the minuteYour Score: Total number of completed Wall Balls in the workout

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CrossFit Greenlyn WOD Wednesday 13/02

15 minute AMRAP (As many Rounds as Possible)

6 Burpees
12 Box Jumps
18 Kettlebell Swings
200m Run

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CrossFit Greenlyn WOD Tuesday 12/02

10 Pull Ups

20 Air Squats
30 Sit Ups

5 Rounds (10min Cap)


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