Hines Park CrossFit
Warm UP
- Row clinic 5 x 250
Strength / Skill
- 2x10 Dead Lift
- 2x10 Front Squat
- 2x10 Jump Shrug
- 2x10 Squat Clean
- 2x10 Push Press
- 2x10 Push Jerks
WOD
- 1 x Sqat Clean
- 1 x Hang Power Clean
- 1x Push Jerk
Emotm x 15min.
Published in
WOD Blog
Warm UP
Hips, dips, kips n sits.
3x10 of each
Strength / Skill
5x10 barbel / dumbbell walking lunge
5x10 HSPU or strict press with BB/DB
WOD
10 min AMRAP
Teams of 3
10 x KBs / run 100m x2 / 80m x2 / 60m x2 / 40m x 2 each.
Published in
WOD Blog
Warm Up
- PVC warm up
- JJax, Pass through, OHS, squat snatch drills including snatch balance.
Skill / Strength
- 2 x 10Snatch grip dead lift.
- 2 x 10 high pull
- 2 x 10 HPSn
- 2 x 30s hold at bottom of OHS.
- 2 x 10 OHS.
- 2 x 10 HSSn
WOD
- 10 sets each of pull up/ push up/ sit up/ squat. All sets unbroken if possible.
Published in
WOD Blog
Warm Up
Lax shoulders
Skill / Strength
Barbell skills snatch
10 min emotm
Squat Snatc h/ HPSn / OHS
WOD
20min AMRAP:
(With a partner from the ground)
5 back squats (155/115/95/75)
5 pull ups
10 push-ups.
Published in
WOD Blog
Warm-Up:
Run Drills
Strength / Skill:
10 x 40m sprints
WOD: Amrap 12min
Rope Climb (or 5x rope pull up)
sled push 100/65
Published in
WOD Blog
Warm Up
5 Min Double Unders
Stretch
Strength / Skill:
Strength / Skill:
- 5x5 Deadlift
- 5x10 Dips
WOD
10 to 1
- Overhead Squat
- Burpee
Published in
WOD Blog
Warm Up
Run loop
Stretch
Strength / Skill: Barbell skills cleans
10 min. x EMOTM of...
Squat clean / Hang power clean / Push jerk
Stretch
Strength / Skill: Barbell skills cleans
10 min. x EMOTM of...
Squat clean / Hang power clean / Push jerk
WOD
30 x wall ball
30 x pull up / C2B
30 x pistol
30 x DB Snatch (go light)
Published in
WOD Blog
Warm Up:
1000m row
Strength / Skill:
Squat ladder
WOD:
Welcome to the Jungle (X 2 advanced ;) Get it!
Published in
WOD Blog
Warm Up
2000m Row relayStrength / Skill
10 x 1 DL (Build up to 1RM)10 x 1 Muscle Up or 10 x 3 Ring Kip + DipWOD
Tabata Sit UpTabata Squat
Published in
WOD Blog
Warm UpLoop or 1 mile RunStrength / Skill5 x 10 Bench Press5 x 10 GHD ExtensionWOD5 x HSPU
10 x T2B15 x WallBall20 x KBswing (53/35)
= 15min AMRAP
Published in
WOD Blog
