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WOD's

WODs CrossFit Monash

CrossFit Monash WODs (Workouts of the Day) are added to the table below each week. At the beginning of each month, we archive the previous month, all archive WOD's can be found: WOD Archive

 CrossFit Monash - WOD's
 Date WOD 
Friday 15 December

STRENGTH:

Snatch

8x2 Hang snatch

WOD:

12 Min AMRAP

8 SGL Arm DB OH Squat 25/15

4 BMU

12 Cal Row
Thursday 14 December  Strength:

Deadlift 6x5

*Superset 5(L+R) KB single leg RDLs

WOD:

For Time (10min cap)

7 Rounds

12 GHD sit ups

12 KB Swings 32/24
Wednesday 13 December

Strength:

5x3 Wide Grip Strict Pull Ups

3x5 Supine Grip Pull Ups

Workout:

For Time (18 min cap)

1.2k Run

30 Pull Ups

15 Front Squats 70/45

30 Pull Ups

15 Overhead Squats 60/40

1.2k Run
Tuesday 12 December

STRENGTH:

Push Press

5x2

*Immediately into 5 push ups to a plate

WOD:

 AMRAP – 1min on 1 min off for 3 rounds

(17min workout)

Min 1: ME Hang Power Cleans 55/35

Min 2: Rest

Min 3: ME STOH

Min 4: Rest

Min 5: ME Bar Facing Burpees

Min 6: Rest.........
Monday 11 December 

STRENGTH:

Back Squat

5x10 @75% of 1rm

Wallsit for 30 sec after each round

WOD:

12 Min AMRAP

8 TTB

12 Back Rack Barbell Lunge 60/42.5

8 TTB

24 Double Unders (60 singles)
Friday 8 December 

Strength:

5 x 5 strict pull up + 2 bar muscle

up

WOD:

3 Rounds For Time (15 min cap)

18 KB Snatch (9R+9L) 24/16

9 HSPU

6 Burpee Bar Muscle Up

Thursday 7 December 

Strength:

EMOM 8

5 Back Squats 70%1RM

WOD:

For Time (20min CAP)

21-18-15-12-9-6-3

TTB

Box Jumps (24/20)

Then

50 plyometric lunges
Wednesday 6 December

Strength:

Pairs 3 rounds

40m OH Plate Carry

40m KB Farmers Walk

40m Front Rack DB Carry

1 min Loaded Barbell Holds

WOD:

DT (5rft)

12 Deadlift (70/45)

9 Hang Power Cleans

6 Shoulder to Overhead
Tuesday 5 December 

Strength:

Snatch Tech

WOD:

For Time (20 min cap)

2K Row

2K Run
Monday 4 December

Strength:

Bench Press

8x2 @ 80% of 1rm

*focus on tempo 3 down 1 up

Immediately into 8 standing wall

ball throws (no squat)

WOD:

12 min AMRAP

12 Push ups

18 Wall Balls 20/14

36 Double Unders (50 singles)
Friday 1 December 

STRENGTH:

EMOM 11 mins

2 Power snatch + 1 OHS

@75% of 1rm snatch

WOD:

For Time (12 min cap)

21-15-9

Thrusters 70/45

Burpees Over the Bar

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Last updated: 08 December 2017