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WOD

WorkOut of the Day
  • 1.1 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Strength A: Squat Clean and Jerk (1 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 7 min. AMRAP: 250m Row 8x Burpee over the rower *2:00 Rest 7 min. AMRAP: 12x Pull up 12x Press Ups Cycle Test GHD Skills (No Measure) Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to differe...

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  • 1.2 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Weightlifting YUM EMON (Kick ass) Yum’s EMON Stamina Metcon (No Measure) 3 rounds not timed 10x Bench Press (Heavy/ Unbroken) 5x Max Height Box Jump 10 GHD Back Extensions Metcon Metcon (AMRAP – Rounds and Reps) 12 min. AMRAP: 8x Hang Clean and Power Jerk (95/65) 10x Toes to Bar 20x Air Squat

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  • 1.3 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Strength Squat Snatch (1 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 18 minutes with a partner (AMRAP – Rounds and Reps) Switch every 3:00. A) KB Complex Right arm then Left arm. B)Max Rope Climbs KB Complex: To be done in order on one side with one KB then in order on the other side. 8x KB Snatch 8x KB Fr...

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  • 11.3 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Squat Snatch (Every :90 2x Snatch 10 Rounds) Hang Snatch (4×6) Metcon Metcon (Time) (Time) Complete in teams of 2: 300x Double Under 200x 4ct. Mt. Climbers 100x Deadlift (135/95) 50x Overhead Squat (95/65) 4:00 Plank *One partner works at a time.

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  • 11.4 Super Summer 17

    CrossFit Shropshire – CrossFit Cycle Test 20 Rep Max Training 20 reps with your weight Stamina Metcon (No Measure) 3 rounds not for time: 12x KB RDL (AHAP) 12x Bulgarian Split Squat 12x Wall Ball Sit up Metcon Metcon (Time) 3 Sets with 1:00 rest between: 9-6-3: Clean and Jerk (115/85) Burpee

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  • 11.5 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Push Jerk (Every :90 3x Split Jerk 10 Rounds) Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

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  • 11.1 Super Summer 17

    CrossFit Shropshire – CrossFit Strength A: Squat Clean (Every :90 2x Clean 10 Rounds) Clean Pull (4×6) Metcon Metcon (AMRAP – Rounds and Reps) 12 min. AMRAP: 15x Kettle Bell Swing (55/35) 10x Toe 2 Bar 5x Burpee Cycle Test 20 Rep Squat (Weight) 2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as ...

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