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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 23 June 

Strength:

5x10 Split Squat (L+R)

Workout:

For Time (CAP 15min)

5 Rounds

10 OH Barbell Lunge 50/35

 10 Bar Facing Burpees

50 DU / 100 single skips 

Thursday 22 June 

Strength:

8min EMOM (Cycling Practice)

0-2 mins- 3 High Pulls

2-4 mins- 3 Muscle Snatch

4-6 mins- 3 Power Snatch

6-8 mins- 3 Full Snatch

*Weight stays the same through­out 8 mins.

WOD:

Hero Workout ‘Daniel’

For Time

50 pull ups

400m Run

21 Thrusters 42.5/30

800m Run

21 Thursters 42.5/30

400m Run

50 Pull Ups
Wednesday 21 June  Strength:

Squat 1RM

20 Mins to build to find 1RM Back Squat

WOD:

9min AMRAP

30 DB Front Squat 25/15

20 GHD Sit Ups or T2B

10 HSPU
Tuesday 20 June 

Strength:

Build to a heavy 5 rep Sumo Deadlift

Then 5x5 Sumo Deadlift with same weight

WOD:

 15min AMRAP

400m Row

15 Sumo Deadlift 100/70

20 Wall Balls (20/14)
Monday 19 June  Strength:

Press Complex

 1 strict press+ 1 push press @70% of 1rm every 30 seconds for 5 minutes

WOD:

18 Min EMOM

10 second L-Sit (scale to 5 K2E)

5 Ab mat sit-ups

5 push-ups

2 strict pull up
Friday 16 June  Strength:

Find a heavy 2RM Back Squat

Workout:

7min AMRAP

6 SGL Arm (R) KB Front Squats

6 SGL Arm (R) KB S2O

 6 SGL Arm (L) KB Front Squats

 6 SGL Arm (L) KB S2O

30 DU or 60 Single Skips

KB Weight: 24/16 
 Thursday 15 June

Strength:

5x5 Deadlifts

WOD:

For Time (CAP 18min)

50 Wall Balls (20/14)

40 push-ups

300m Row

200m Run

10 deadlifts (100/70)

5 TTB

10 deadlifts (100/70)

200m Run

300m Row

40 push-ups

50 Wall Balls (20/14)
Wednesday 14 June  Strength:

10 MIN EMOM

Snatch Complex @75% of 1rm

1 Snatch High Pull + 1 Full Snatch + 1 OHS

WOD:

15 min AMRAP

12 power Snatch @35/25

18 Box Jump Overs
Tuesday 13 June Strength:

5x3 Full Clean

WOD:

 8min AMRAP

8 Hang Power Cleans 70/47.5

6 Burpee over bar

4 Bar Muscle Ups
Monday 12 June  Public Holiday - Coaches Special 
Friday 9 June 

Strength:

Build to a 3RM Bench Press

Workout:

5rft (CAP 17min)

18 KB Swings 24/16

9 Burpee Box Step Overs

200m Run

Thursday 8 June 

STRENGTH:

10x10 Deadlifts

 

WOD:

For Time (CAP 15 Min)

101 wall balls (20/14)

55 Hollow Rocks

21 SDHP (60/40) 

Wednesday 7 June 

STRENGTH:

5x5 Push Jerks

* 5 strict pull ups between sets

WOD:

18 Min AMRAP

60/40 Cal Row

45 Toes to Bar or GHD Sit Ups

30 Alt DB Lunges 20/15

15 Push Jerks 80/50 

Tuesday 6 June Strength:

Barbell Cycling (Practice EMOM)

9 Min EMOM

1 muscle snatch + 1 power snatch

+ 1 Full Snatch

*Weight must be light to complete

every round

 

WOD:

 3 Rounds For Time (CAP 12min)

20 DB Snatch 25/15

10 HR Burpees

120 DU

   
Monday 5 June  Strength:

Pause Squats

5 x 2 @80% of 1RM

*Pausing 3sec at bottom of squat

 

WOD:

7min AMRAP

70 Wall Balls (20/14)

35 Strict Ring Dips

Friday 2 June 

Strength:

3x3 Hang Snatch

3x3 Snatch

Workout:

10 Rounds For Time

X3 Snatch (60/40)

X3 Pull Ups

Thursday 1 June  STRENGTH:

5x5 Back Squats

WOD:

For time (CAP 18min)

50 Box Jumps

40 Burpees

30 Air Squats

20 Alt Lunges

10 Cal Row

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Last updated: 01 June 2017