WOD – Black River Crossfit

Open Gym Workout Of The Day- Wednesday 200325

Tue, 24 Mar 2020 13:21:56 +0000

Warm-up:

2 Rounds
60s Asb
10 Scapula pullups
30s toddler squat
10 Push up +
10 Band pull aparts

Then 2 rounds of Cindy at 50% to feel it out
Take a big rest after this and then begin

Workout:

Cindy

20 minute AMRAP

5 Pullups/jumping/ring rows
10 Pushups
15 Air squats

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Open Gym Workout Of The Day- Tuesday 200324

Mon, 23 Mar 2020 13:45:04 +0000

Part A:

E2MOM10

Max Strict HSPU
or
Max seated strict DB press (Scale so get at least 8 each set)

Part B:

4 Rounds each 3 mins:

15 T2B
15 KB swings
AMRAP Calories on machine

Rest 1 min

Keep the same machine for the full 4 rounds

Score = amount of calories

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Open Gym Workout Of The Day- Monday 200323

Sun, 22 Mar 2020 08:40:34 +0000

Part A:

10-8-6-4-2 Back Squat
2-4-6-8-10 Strict Pull-up

Part B:

3 Rounds For Time

30/20 Cal Assault
20 Over Head Walking Lunges
3-2-1 Rope Climb or Peggboard

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Workout Of The Day- Thursday 200319

Wed, 18 Mar 2020 16:42:14 +0000

Part A:

AMRAP3
2 Sled Push (45/25)
20 DU/SU

Rest 2 minutes

AMRAP3
8 Dball slams
20m Farmers carry

Rest 2 minutes

AMRAP3
8 burpee bar touches
20m bear crawl

Part B:

AMRAP15

Machine calories
EMOM: 10 air squats

Rx to use AB

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Workout Of The Day- Wednesday 200318

Tue, 17 Mar 2020 12:18:59 +0000

Part A:

Back squats

2/4/6/8/10/Max out

Build up to a heavy 2 then try hold on for the rest of the rep scheme.

Rest 2-3 minutes between set

Part B:

12 AMRAP

10 Single KB walking lunges (24/20)
10 Cal Machine
10 KB swings
10 Cal machine

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Workout Of The Day – Tuesday 200317

Mon, 16 Mar 2020 15:36:55 +0000

Part A:

Bench Press

2/4/6/8/10/Max out

Build up to a heavy 2 then try hold on for the rest of the rep scheme.

Rest 2-3 minutes between sets

20-25 minutes +-

Part B:

16 EMOM

1) 2/2 TGU
2) 2 Sled pull and push
3) 30s Weighted plank
4) 12 Bat wings

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Workout Of The Day- Saturday 200314

Fri, 13 Mar 2020 08:53:52 +0000

3 Rounds

-10 OHS (115/85) (95/65) (Front squat)
-400m Run

Immediately into;

2 Rounds:
20 Box Jumps (24/20”)
20 Double KB/DB Deadlifts (32/24) (24/20) (single)

Immediately into;

1 Rounds:
30 Calories of your choice
30 Air Squats hugging a Dball/ sandbag (heavy

*CAP: 35min.

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Workout Of The Day- Friday 200313

Thu, 12 Mar 2020 11:42:07 +0000

Part A:

5 Rounds for quality:

2 legless rope climbs/ Seated sled pulls
6 Strict HSPU/ pushups (weighted)

Part B:

In pairs -Share as you want:

In 15 minutes
30-24-12…..6
-Row
-Burpees over rows
*can only work while partner holding plank

Rest 5 minutes

In 15 minutes
6-12-18-24-30
ASB Calories
3-6-9-12-15
Dball cleans
*can only work while partner hanging

Total = 35 minutes

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Workout Of The Day- Thursday 200312

Wed, 11 Mar 2020 12:36:41 +0000

Part A:

Front squat

2/4/6/8/10/Max out

Build up to a heavy 2 then try hold on for the rest of the rep scheme.

Rest 2-3 minutes between sets

Part B:

3 Rounds for time:

-5/5 Alt DB clean and jerk (65/45) / (50/30) / KB swings
-20 T2B/ Knee raises / Situps
-5/5 Alt DB clean and jerk (65/45) / (50/30) / KB Swings
-20 Wallballs

15 minute Cap

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Workout Of The Day- Wednesday 200311

Tue, 10 Mar 2020 12:28:59 +0000

Part A:

Work through in your own time for 20 minutes

– 20s Rings/box L-sit flutter kicks
– 20M Farmers carry
– 20s hollow rock
– 20s Second Active shoulder hang
– 20M Low bum bear crawl with weight on back

Part B:

3 rounds:

6 minutes on a machine – switch every 6 mins with 1 min transitions

Score is the amount of calories

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