Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

eHarmony

28th May 2020|

A tough chipper to round out an awesome week of the Cross Fitness. Today we gain proficiency with our barbell executing multiple exercises with the same weight. Your coaches will help you select a weight based on your toughest movement, usually the overhead squat for most.

WOD

” eHarmony ”

For Time:
30 Sumo Deadlift High Pulls (42.5/30)
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees

 

Five Below

26th May 2020|

Barbell playtime. Today we go a little heavier to get a big cluster then go after a gassy triplet in 3 five minute intervals increasing in complexity but decreasing in reps.

Strength

Squat Clean Thruster Complex

Every 2:00 5 Rounds

1 Power Clean

1 Front Squat

1 Squat Clean

1 Squat Clean Thruster

  • Build to a heavy single

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
12 Front Squats (50/30)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
9 Dumbbell Thrusters (50/30)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
6 Dumbbell Clusters (50/30)

Flex Seal

25th May 2020|

Some heavy deadlifting with static core work, then another light fast but shorter metcon.

Strength

Every 3:00/ 5 Rounds
5 Deadlift *
Rest 30 secs
Plank Hold (30-45 secs)
Rest 1:00

*build to a heavy 5RM

WOD

” Flex Seal ”

16 Rounds:
20 Seconds Deadlifts (60/42.5)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

 

Murph

24th May 2020|

Time to test all that bodyweight volume you have been developing over the lockdown . Welcome to the long dark winter. Time to get head down, arse up and put in work..

WOD

” Murph”

Run 1 mile

100 Pull Up

200 Push Up

300 Squat

Run 1 mile

*Super RXD = Weighted Vest

**Scaling to rounds(10/20/30 x 10 or 5/10/15 x 20)

**Partner Option/Half Murph

Cinnamon Swirl

22nd May 2020|

A longer and lighter hit out today. Our goal is to go unbroken and pace each round so that we don’t lose too much time between the first and last rounds.

WOD

” Cinnamon Swirl ”

AMRAP 20:
200 m Run
5 Strict Pull-ups
10 Push Presses (42.5/30)
15 Deadlifts (42.5/30)