Category

WOD

Tuesday 30/04/19

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CrossFit Bayswater – CrossFit

A: Back Squat (20:00 to build to a 2RM Back Squat)

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Monday 29/04/19

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CrossFit Bayswater – CrossFit

A: Push Press (20:00 to build to a 1RM Push Press)

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Saturday partner WOD

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CrossFit Bayswater – CrossFit

Metcon (Time)

In partners complete the following in any order you want:

50 Dumbbell Thrusters 22.5/15kg

100 Ring Dips

150 Alternating DB Snatch 22.5/15kg

200 Ab Mat Sit Ups

500 Double Unders

2000m Row

You may change around the movements as you wish but each partner must do the same number. One person working, one resting at all times.

Movements do not have to be completed all in one go before moving onto the next.

Friday 26/04/19

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CrossFit Bayswater – CrossFit

A: Deadlift (5 x 3 @ 80%+)

B: Metcon (AMRAP – Rounds and Reps)

3 x 5:00 AMRAP

AMRAP 1:

10 Calorie Row

10 Hang Power Clean 60/40kg

AMRAP 2:

10 Wallballs 30/20lb

10 Box Jump Overs 24/20″

AMRAP 3:

10 Bar Facing Burpees

10 Front Rack Forward Lunge 40/30kg

Score is total Rounds + Reps

Rest 2:00 in between each AMRAP

ANZAC Day

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CrossFit Bayswater – CrossFit

McDonald & Gallagher – Australian Hero Wod (Time)

2 Rounds

200m run

16 Kettlebell Swings 24/16kg

16 pull ups

16 front squat 50/30kg

200m run

14 Kettlebell Swings

14 pull ups

14 front squats

200m run

12 Kettlebell Swings

12 pull ups

12 front squats

Wednesday 24/04/19

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CrossFit Bayswater – CrossFit

Strength Circuit

Alternate between sets of bench and rows for 6 sets of each

A1: Bench Press (6 x 3 AHAP)

A2: Single Arm Bent Over Row (6 x 3 each side AHAP)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

10 Hang Power Snatch 50/35kg

10 Handstand Push Ups

10/8 Calorie Air Bike
If Bike is not available sub for 12/10 calorie Row.

If Bike is available use it.

C: L-Sit (5 x max effort L Sit rest at least 30s in between)

Tuesday 23/04/19

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CrossFit Bayswater – CrossFit

A: Power Clean (EMOM 12:00 6-6-5-5-4-4-3-3-2-2-1- Ascending weight)

Start at a moderate weight and aim to increase weight across sets.

B: Metcon (Time)

21-15-9

Deadlift 100/70kg

Toes to Bar

Box Jumps 24/20″

Easter Monday Funday

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CrossFit Bayswater – CrossFit

A: Annie meets Cindy (Time)

1 Round of Cindy

50 Double Unders

50 Sit Ups

1 Round of Cindy

40 Double Unders

40 Sit Ups

1 Round of Cindy

30 Double Unders

30 Sit Ups

1 Round of Cindy

20 Double Unders

20 Sit Ups

1 Round of Cindy

10 Double Unders

10 Sit Ups

1 Round of Cindy

(Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats)

B: Metcon (AMRAP – Reps)

Alternating Tabata sets (:20 work/:10 rest) for 6 sets of each movement

M1: Kettlebell Swings 24/16kg

M2: Burpees

C: 20m Sled Pull (Weight)

Finish with 6 x heavy sled pulls.

Saturday Partner WOD

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CrossFit Bayswater – CrossFit

A: Metcon (Time)

In partners complete:

30-20-10

Power Cleans

Bar Facing Burpees

30-20-10

Front Squats

Pull Ups

30-20-10

Deadlifts

Hand Stand Push Ups

RX weights are 60/40kg

B: Metcon (Time)

Teams of 3

Row 3000m as fast as possible

Swapping as needed

Good Friday

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CrossFit Bayswater – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

B: GHD Situps (4 x 10 – 25 reps)

Choose a number you can manage and complete 4 sets