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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 
Thursday 19 October 

Strength:

5 Rounds (tech focus)

10 Bent over Row

10 GHD sit-ups

5 Strict Pull-ups

Workout:

15 min AMRAP

ME TTB

200m Row

*Every drop athletes must row

200m

Score Is total TTB
Wednesday 18 October 

STRENGTH:

E2MOM for 12 Minutes

2 Snatches (not touch and go)

*use rest time to add weight

WOD:

20min AMRAP

30 DB Snatch 25/15

20 KB SDHP 32/20

10 Push-ups

5 Ring Dips
Tuesday 17 October 

Strength:

Front Rack Lunges

7x6

WOD:

For Time (16 min cap)

27-21-15-9

Deadlifts  80/55

KB Swings 24/16

Burpees Over the Bar 
Monday 16 October 

Strength:

5x

1 clean + 3 S2O

WOD:

For Time (18 min time cap)

5 Rounds

200m Med Ball Run (20/14)

12 Push Press (60/40)

6 Bar Muscle Up (x2 C2B, x3 pull ups)
Friday 13 October 

STRENGTH:

5x10 SDHP

*Superset 30 sec HS wall hold between each set

WOD:

For Time (12 min cap)

3 Rounds

3 Rope Climbs

15 SDHP (60/40)

3 Rope Climbs

7 Power Snatch (60/40)
Thursday 12 October 

Strength:

Single Arm KB Cleans

3x5 (L+R) Light-Moderate

3x5 (L+R) Moderate-Heavy

Workout:

20min AMRAP

30 single arm Russian KB Swing 24/16 (15 each side)

21 TTB

300m Row

20-second hang from pull up bar (any grip) 
Wednesday 11 October 

Strength:

Single Arm KB Cleans

3x5 (L+R) Light-Moderate

3x5 (L+R) Moderate-Heavy

Workout:

20min AMRAP

30 single arm Russian KB Swing 24/16 (15 each side)

21 TTB

300m Row

20 second hang from pull up bar (any grip) 
 Tuesday 10 October

Strength:

Deadlift

6x3

Building to a heavy 3RM

WOD:

For Time (13 min cap)

2 Rounds

30 KB Push Press 24/16 (R)

100 DU

20 C2B Pull Ups

30 KB Push Press (L)

100 DU

20 C2B Pull Ups
Monday 9 October 

Strength:

Front Squat

6x2

Building to a heavy 2RM

WOD:

Every 3 mins x 3 Rounds

21 WB 20/14

15 Burpee Box Jumps 24/20

ME ab mat sit ups (score total)

1min rest between rounds
Friday 6 October  STRENGTH:

5x10 DB Lunge

*Superset with Double KB RDL x5

WOD:

For Time (CAP 16min)

20 Cal Row Buy in

3 rounds of

12 Front Rack Lunges 70/45

18 C2B Pull Ups

 Then 20 Cal Row cash out
Thursday 5 October 

Strength:

EMOM x 4 rounds @DT Weight

Minute 1: 8x DL

Minute 2: 8x HPC

Minute 3: 8x STOH

= 1 round

*This is a 12min workout

 

Workout:

12 min ARMAP

20 DB Snatch (25/15)

20 GHD Sit Ups / TTB

60 Double Unders (120 singles) 
Wednesday 4 October 

STRENGTH:

KB Turkish get up

5x3 (each side)

 

WOD:

15 min ARMAP

200m Run

30 Pistol Squats

15 Ring Dips
Tuesday 3 October 

Strength:

Snatch Tech

WOD:

Every 2 mins x6 rounds

10 Power Snatch 42.5/30

10 OHS

ME Burpees over the bar

1 min rest between rounds

*Score is total number of burpees 
Monday 2 October

Strength:

Double DB OH Strict Press

6x5

Superset 5 Wall walks

 

WOD:

For Time (12 min cap)

10-8-6-4-2 Strict HSPU

* Do 15 Box Jump Overs (24’/20’) before each

set of HSPU

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Last updated: 05 October 2017