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WOD'S

Monday, 25th June 2018

Monday, 25th June 2018

A) Power Clean + Hang Squat Clean + Front Squat + Jerk
1-1-1-1-1

B) Every minute on the minute for 10 minutes, alternate between:
1st Minute: 10 Burpees
2nd Minute: 10 Calories, Row/Bike/Ski

The Dux Virus
A) Clean Pull with pause on toes
3-3-3

B) 3 x 20 Banded Hip Extensions

Saturday, 23rd June 2018

Saturday, 23rd June 2018

“2011 Team Regional Workout 4”
In teams of 4 athletes, complete for time:
250 Chest-to-bar Pull-ups
250 Kettlebell Swings, 24/16
250 Double Under’s
250 Overhead Squats, 42.5/30

The Dux Virus
Nothing More

Friday, 22nd June 2018

Friday, 22nd June 2018

“The Number of the Beast V3”
Complete as many rounds as possible in 18 minutes of:
6 Devils Thrusters, 20/15
6 Ring Muscle-ups
6 Box Jump Overs, 30/24

*Check out the number of the beast V1 HERE & V2 HERE

The Dux Virus
Tempo Back Squat
2-2-2-2-2
*51X1 All at 50% of 1RM (same as last week)

Thursday, 21st June 2018

Thursday, 21st June 2018

A) Overhead Squat
3-3-3

B) Snatch Pulls with pause on toes
3-3-3
*All at 100% of 1RM

C) 5 x 10m Prowler Push
*Increase the weight over the 5 sets to find the heaviest possible. Must keep the prowler moving the entire distance for the set to count

The Dux Virus
Nothing More

Wednesday, 20th June 2018

Wednesday, 20th June 2018

For time:
Row 500m
50 Pull-ups
Row 500m
50 Push-ups
Row 500m
50 Sit-ups
Row 500m 
50 Air Squats
The Dux Virus
3 Unbroken rounds:
20 Second Hollow Hold
20 Flutter Kicks
20 Russian Twists
20 Bicycle Sit-ups
*Rest 45-seconds between rounds

Tuesday, 19th June 2018

Tuesday, 19th June 2018

A) Clean & Jerk
1-1-1-1-1-1-1
*Compare to Tuesday, 10th November 2015

B) Tabata Shoulder Press, 20/15
*The Tabata interval is 20 seconds on followed by 10 seconds rest for 8 intervals. Rest with the barbell in the rack position. Your score is total reps over all 8 intervals.

The Dux Virus
A) Front Squat
3-3-3

B) 3 Rounds NOT for time:
800m Run
800m Row
*Focus on good form in both movements and hold the same pace through the entire 3 rounds

Monday, 18th June 2018

Monday, 18th June 2018

In pairs, complete 2 rounds for max reps:
3 Minute AMRAP:
Partner 1: 2 x 30m Sandbag Sprint (Pace Setter)
Partner 2: Max Reps Burpee Pull-ups
— Rest 3 minutes —
3 Minute AMRAP:
Partner 1: 15/10 Calories, Assault Bike (Pace Setter)
Partner 2: Max Reps Burpee Box Jumps
— Rest 3 Minutes —
3 Minute AMRAP:
Partner 1: 15 GHD Sit-ups (Pace Setter)
Partner 2: Max Reps Dumbbell Burpee Deadlift, 20/15
— Rest 3 Minutes —

The Dux Virus
Full Snatch 
2-2-2-2-2
*All at 80% of 1RM from last week

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