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WORKOUT OF THE DAY
WORKOUT OF THE DAY
ben@crossfitadelaide.com

WOD 18/11/17 _ teamplayaz



Workout 

Teams of 3
7min AMRAP
50 Back Squats (60/40)
50 Back Squats (80/60)
AMRAP Back Squats (100/70)
rest 3 minutes

7min AMRAP
50 Push Press (60/40)
50 Push Press (70/45)
AMRAP Push Press (80/50)
rest 3 minutes

7min AMRAP
50 Deadlifts (80/60)
50 Deadlifts (100/70)
AMRAP Deadlifts (120/80)

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ben@crossfitadelaide.com

WOD 17/11/17 _OH



Workout 

Overhead Squat
3,3,3,3
 
Snatch Balance
2,2,2,2

Hi Hang snatch
1,1,1,1

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ben@crossfitadelaide.com

WOD 16/11/17 _runpulljerk



Workout 

3min AMRAP
400m run
Max pullups
1min rest

3min AMRAP
400m run
max clean and jerk @ 70/50
1min rest

3min AMRAP
400m run
Max pullups
1min rest

3min AMRAP
400m run
max clean and jerk @ 70/50


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ben@crossfitadelaide.com

WOD 15/11/17 _gymbo


Workout

20min AMRAP

1 Rope climb
2 Wall Walks
4 Pass Thrus
6 T2B

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ben@crossfitadelaide.com

WOD 14/11/17 _strings


How your hamstrings will sound after today.

Workout 

Deadlift
7 sets 3 E90sec

rest

4 sets
8-10 good morning
8-10 Alternating DB Press

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ben@crossfitadelaide.com

WOD 13/11/17 _rap12



Workout 

Freestanding Handstand
Accumulate 2min

rest

12min AMRAP
10 cal AB
15 Pushups
20 Pistols


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ben@crossfitadelaide.com

WOD 11/11/17 _team3


Dont forget that the Australian Indoor Rowing Championships are on today from 10am at V2 CrossFit, there is bunch of people competing from the gym so come on down and support the crew

Workout 

Team of 3
100 Box Jump Overs
80 cal Bike
60 HR Pushups
100 Chest to Bar Pull-Ups
60 HR Pushup
80 cal AB
100 Box Jump Overs


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ben@crossfitadelaide.com

WOD 10/11/17 _burn


Workout 

Back Squat
5,5,5,5

rest

2 Rounds
400m Run
30 Thrusters (30/20)

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ben@crossfitadelaide.com

WOD 9/11/17 _HSWrow


Workout 

Handstand Walk
8min EMOM

rest

3 x 1250m row
Rest 4min between

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ben@crossfitadelaide.com

WOD 8/11/17 _muRounds


Workout 

5 Rounds For Reps:
3min AMRAP
7 Box Jump
5 DB Thruster
3 Muscle Ups

Rest 1min between rounds

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