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

WOD 7/11/17 _nonstop


Workout 

10min E2min
25 cal bike + max pullup

Rest

10min E2min
25cal row + max pushups

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ben@crossfitadelaide.com

WOD 6/11/17 _OHSsb


Workout 

Overhead Squat
5,5,5,5

Snatch Balance
3,3,3,3

rest

2min cumulative L-sit

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ben@crossfitadelaide.com

WOD 4/11/17 _kellyhelenkelly


(ignore the box jumps in video, thats how is was in the dark old days)

#notapartnerworkout...

Workout 

"Kellyhelenkelly"

400m run
30 box jump
30 wall balls

2 rounds
400m run
21 KB Swings
12 pullups

400m run
30 box jump
30 wall balls


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ben@crossfitadelaide.com

WOD 3/11/17 _LP11


Its time for another Linchpin and we continue on the high skill tip with #11, a lot of people will be doing a little scaling on this one... For this one unless you are a savage that can crush everything we are going to encourage you to pick your battle - either hitting the snatch at close to weight or chipping away at the muscle up (and scaling the other movement a bit more heavily). Definitely a workout filled with "opportunities" to improve yourself

Workout 

Linchpin 11
7 squat snatch (80/60)
11 ring muscle up
100 double unders
11 ring muscle up
7 squat snatch


16min cap


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ben@crossfitadelaide.com

WOD 2/11/17 _ jerk



Workout 

Push-Jerk
1,1,1,1,1

Push-press
3 x max reps @ 60% of A)

rest

5 sets
10 v-ups
10 deadbugs
20sec hollow
20sec arch


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ben@crossfitadelaide.com

WOD 1/11/17 _OHSamrap



Workout 

5 rounds for reps
3min AMRAP
400m run
7 Overhead Squats (40/30)
7 Burpees
3min rest between rounds


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ben@crossfitadelaide.com

WOD 31/10/17 _pullupT2B


Workout 

3 x max sets
1 pullup + 1 T2B

rest

Row / Ski
3 sets of


3 rounds
90sec on
60sec rest


Rest 7min between sets

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ben@crossfitadelaide.com

WOD 30/10/17 _LP10


We rehit #10 on Saturday and now we get back to Linchpin 9, one of the more technical Linchpin workouts to get your head around - everyone did an awesome job when we hit it a month ago, lets go at it even harder this time around

Workout // 30th October

Squat Clean
6 x 2 E90sec

rest

Linchpin 9
5 Rounds for time of:
15m Handstand Walk
5 Squat Cleans 100/70

(20min cap)

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ben@crossfitadelaide.com

WOD 30/10/17 _LP10


We rehit #10 on Saturday and now we get back to Linchpin 9, one of the more technical Linchpin workouts to get your head around - everyone did an awesome job when we hit it a month ago, lets go at it even harder this time around

Workout 

Squat Clean
6 x 2 E90sec

rest

Linchpin 9
5 Rounds for time of:
15m Handstand Walk
5 Squat Cleans 100/70

(20min cap)

post loads and time to comments

Tags:
ben@crossfitadelaide.com

WOD 28/10/17 _LP return


Awesome video and definitely food for thought for a lot of people in the CrossFit realm..

Its back in all its fast and furious glory, hold and strong and go for gold!

Workout

Linchpin 10

5 Rounds for time of:

15 Wallballs 
15 Power Cleans (40/30)

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