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WOD

WorkOut of the Day
  • 3.1 Super Summer 17

    CrossFit Shropshire – CrossFit Gymnastics Pull-ups (Week 4.1 EMON 8:00 35% + 1 rep of your mex reps) eg 10 pull ups max 35% of 10 = 3.5 (round up to 4) +1 =5 Strength A: Deadlift (EMOM -7 min: 4x reps AHAP unbroken) Bulgarian Split Squat (front rack) (4×12 AHAP (6/side)) Metcon Metcon (Time) 3-6-9-12-15-18 (Time) DB Thrusters (35/20) Burpe...

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  • 3.2 Super Summer 17

    CrossFit Shropshire – CrossFit Weightlifting Snatch (1-1-1-1-1-1) Stamina Metcon (No Measure) 3 rounds NFT 10x Burpee- Pull ups 8x Renegade row :30 Overhead KB Bottoms up hold. Metcon Metcon (Time) 4 rounds for time: 30x Double Under 20x Kettle Bell Swing (55/35) 20x Sit up

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  • 3.3 Super Summer 17

    CrossFit Shropshire – CrossFit Strength A: Push Press (EMOM-7min: 4x Reps (AHAP – Unbroken)) B: Dumbbell Push Press (4x :30 Max Effort DB Push Press) Metcon Metcon (AMRAP – Rounds and Reps) 20 min. AMRAP: Partner A) Max meter row Partner B) 1 round: 10x Snatch (95/65) 10x Overhead Squat (95/65) 10x Box Jump *Switch after partner completes a ...

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  • 3.4 Super Summer 17

    CrossFit Shropshire – CrossFit Cycle Test 20 Rep Max Training 20 reps with your weight Stamina Metcon (No Measure) 3 rounds: 16x KB OHS (8/side-AHAP) 16x Russian Twist (KB) Seated 8x Max height 1 leg Box Jump Metcon Metcon (Time) 5 rounds: 10x Power Clean 10x Toes to Bar 10x Push up * Each round: subtract 2 Power Cleans.

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  • 3.5 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Walking lunge (5×10 steps AHAP. Rest 1:30.) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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  • 3.6 Super Summer 17 Team WOD

    CrossFit Shropshire – CrossFit Metcon Metcon (Time) Team Monster Mash, this week who would like to plan it? Meet at the box for 1000hrs for the weekly, everyone in, team building wod.

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  • 2.1 Super Summer 17

    CrossFit Shropshire – CrossFit Gymnastics Pull-ups (Week 4.1 EMON 8:00 35% + 1 rep of your mex reps) eg 10 pull ups max 35% of 10 = 3.5 (round up to 4) +1 =5 Strength A: Deadlift (EMOM -6 min: 5x reps AHAP unbroken) B: RDL (4×6 with KB) Metcon Metcon (Time) Work Capacity: 5 rounds for time: 20x Wall Ball 15x Burpees 10x Toe 2 Bar Cycle ...

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