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WOD -
Wed 6th Aug
6
Aug14

Warm Up:
21-15-9
Med Ball Thrusters
Burpees


A: 3x5Reps Strict Press @ 85% 1RM
3x5Reps Push Press @ 85% 1RM
No Rack


B: 30-20-10
Squat Thrusts
Sit Ups

C: 10 Rds AFAP
15 Push Ups
100 Meters Sprint (Stop Sign)

D: 4' AMRAP 
Finisher In Pairs
Max Rope Climbs (One Rope Between Pairs)

WOD -
Tue 5th Aug
5
Aug14

Warm Up:
15-12-9
Wall Balls
Med Ball Cleans

A: 3x5Reps Clean @ 80% 1RM
3x5Reps Clean Pull @ 90% 1RM

B: EMOMx9
5 Pull Ups/Ring Row
5 Ring Dips/Paralettes

C: 3Rds Of 3' AMRAP
10 HSPU's
6 Strict T2B
Rest 1'
 

WOD -
Mon 4th Aug
4
Aug14

Warm Up:
3Rds Cindy With PVC Bar OHS

A: 20 Minutes 
3x3 OHS @ 93% 1RM
3x3 Back Squat @ 93% 1RM

B: Pistol Tekker

C: AFAP (Time Cap 10 Minutes)
2-4-6-8-10-10-8-6-4-2
KB Snatch
Burpees

WOD -
Sat 2nd Aug
2
Aug14

Warm Up:
3 Pull Ups/3 Ring Dips/3 T2B/3 Skin The Cat

A: 10 Minutes 
3x5Reps Snatch @ 80% 1RM

A: The Hulk
20 Minutes AMRAP
5 DL's
5 Hang Pwr Cleans
5 Front Squats
5 Push Press
5 Back Squats

Optional C: Jackie
1000Mts Row
50 Thrusters @ 20/10Kg
30 Pull Ups

 

CrossFit Elviria Private Hire
WOD -
Fri 1st Aug
1
Aug14

Warm Up 
21-15-9
DU's
Wall Balls

A: Option 1 CrossFit Games 2014 Triple 3
3000Mts Row 
300 DU's
3 Mile Run

A: EMOMx20
8 T2B
3 Wallk Walls
8 C2B, Pull Ups, Ring Rows
8 Max Height Box Jumps 

B: Tekker Of
Skin The Cat 
Inverted Hang

C: 1000Mts Row
100 DU's
1 Mile Run



 

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