WOD: Thursday 30th July

3 rounds for time:
Row 25 Calories
25 Box Jumps
20 Wallballs
15 Pull-ups
Rest 2 minutes between rounds

Wednesday 29th July

MG Bench Press
5 x 3

Tuesday 28th July

4 rounds:
3 mins on/off:
10 Power Snatches (50/35kg)
15 Toes to Bar
20 Double Unders
1 Rope Climb *
* increase rope climbs by one each round

Monday 27th July

HB Back Squat
5 x 3

Saturday 25th July

New CF2600 benchmark WOD
Please come along and donate to help Cystic Fibrosis ACT. We have created a new WOD for our little champion Iggy.
“IGGY”:
7 rounds for time:
4 Deadlifts (60/40kg)
8 Front Squats (60/40kg)
12 HR Push-ups
15 Box Jumps
200m Run
30m Farmer’s Walk (24/16kg)

Workout of the day

Friday 24th July

For time:
500m Row then…
4 rounds:
20 Wallballs
10 C2B Pull-ups
Then…
30 Burpee Box Jumps

Thursday 23rd July

EMOM:
0 – 10 minutes: 1 Deadlift + 1 x 3 Position Power Clean
11-20 minutes: 4 Bar Burpees + 6 Plate Twists (20/15kg)

Wednesday 22nd July

MG BENCH PRESS
5 x 5

Tuesday 21st July

For time:
400m Run
then 3 rounds:
10 Power Cleans (70/45kg)
20 Bar Burpees
then 400m Run

Monday 20th July

HB Back Squat
5 x 5

Saturday 18th July

EMOM 15 minutes:
2 Snatch Grip Deadlifts (60/40kg)
2 Hang Power Snatches (60/40kg)
2 Push Presses (60/40kg)

Friday 17th July

For time:
30-20-10
Burpees
HR Push-ups
Russian Swings (32/24kg)
Box Jumps

Thursday 16th July

20 minute AMRAP:
2,4,6,…
Wall Balls (9/6kg)
Toes to Bar
(E2MOM 30m Bear Crawl)

Wednesday 15th July

E3MOM Floor Press
10-8-6-4-2

Tuesday 14th July

8 rounds:
30 sec on/off:
Max Power Cleans (60/40kg)
3 minutes rest
8 rounds:
30 sec on/off:
Max Push Jerks (60/40kg)

Monday 13th July

Deadlift
5,4,3,2,1,1,1,1

Saturday 11th July

For time:
6 rounds of:
4 Toes to Bar
8 Box Jumps
12 KB Swings (32/24kg)
1 Rope Climb
THEN …
30 Burpees

Friday 10th July

5 rounds for time:
10 Front Squats (60/40kg)
5 Muscle-ups

Thursday 9th July

For time:
1,2,3,4,5 Clean & Jerks (75,50kg)
2,4,6,4,2 Wall Walks
10,20,30,40,50 Double Unders

Wednesday 8th July

Max Narrow Grip Bench

Tuesday 7th July

5 rounds:
3 minutes on/off:
8 Push Presses (60/40kg)
10 Deadlifts (60/40kg)
12 Toes to Bar
100m Sprint

Monday 6th July

Max HB Back Squat (Pause)

Saturday 4th July

Total lowest rounds for each movement:
Slams (9/6kg)
Burpee Box Jumps
Plate Twists (20/15kg)
Wallballs (9/6kg)
Row calories

Friday 3rd July

20 minute AMRAP:
10 Thrusters (40/30kg)
15 Toes to Bar
20 Box Jumps
2 Rope Climbs

Thursday 2nd July

For time:
Block run then …
21-15-9
Power Cleans (50/35kg)
Pull-ups
… then 300m Row

Wednesday 1st July

Narrow Grip Bench
5 x 3