0407 115 073 [email protected]

WOD'S

Monday, 25th September 2017

Monday, 25th September 2017

In pairs, complete for time:
Run, 400m
50 Back Squats, 60/40
100 Push-ups
Run, 400m
35 Back Squats, 60/40
70 Push-ups
Run, 400m
20 Back Squats, 60/40
40 Push-ups
Run, 400m
*always run together, break up the reps however you like. Barbell is to be taken from the ground

The Dux Virus
Back Squat
6-6-6-6-6-6
*all at 70% of your 1 rep max from Friday, 4th August 2017

Sunday, 24th September 2017

Sunday, 24th September 2017

Active Recovery Day

Meet at the Mt Tibrogargan carpark at 8am sharp. Bring a small backpack with water, we are expecting a hot day.
Non-CrossFit Dux members more than welcome.

Saturday, 23rd September 2017

Saturday, 23rd September 2017

The Dux Box is closed today…
Meet at Itica Pool, 131 Caxton St, Paddington at 7:55am. Bring $5.50 entry fee

10 x 2-minute rounds for max reps:
Swim, 50m
Max reps Dumbbell Power Clean & Jerk, 15/10

The Dux Virus
Nothing More

Friday, 22nd September 2017

Friday, 22nd September 2017

“Friday Night Lights”
Starting at 5:30pm for those registered for the team series. Its not too late to register, go HERE

“2017 CrossFit Team Series Event 1”
In pairs, complete 9-15-21 reps for time:
Synchronised Thrusters, 42.5/30
Synchronised Bar-facing Burpees

Alternative Workout
Complete as many rounds as possible in 15 minutes of:
7 Burpee Box Jumps, 24/20
7 Dumbbell Squat Clean Thruster, pick load
14 Toes-to-bar

Thursday, 21st September 2017

Thursday, 21st September 2017

Complete 5 rounds for load & reps of:
5 Clean Grip Deadlifts (touch & go)
Max reps Strict Pull-ups
Max reps Fat Rope Skips
*rest 3-minutes between rounds, score total weight/total pull-ups/total skips

The Dux Virus
100 Banded Tricep Pushdowns

Wednesday, 20th September 2017

Wednesday, 20th September 2017

Every minute on the minute for 10 minutes perform:
5 Strict Handstand Push-ups

Every minute on the minute for 10 minutes perform:
1 Hang Power Clean (Build)

Every minute on the minute for 10 minutes perform:
10 Bar-facing Burpees

*Rest 1-minute between EMOM’s

The Dux Virus
5 Rounds, each for time of:
3 Deadball Cleans, pick load
10m Deadball Carry, pick load
10 Calories, Bike
10m Deadball Carry, pick load
3 Deadball Cleans, pick load
*Rest as needed

Tuesday, 19th September 2017

Tuesday, 19th September 2017

A) Front Squat (Build)
3-3-3-3-3

B) Push Press (Build)
3-3-3-3-3

*Shredders* (do 3×7 thruster, then…)
In teams of 3 athletes, complete for time:
5000m Row
150 Shoulder-to-overhead, 42.5/30

The Dux Virus
5 Supersets of:
10 Dumbbell Front Raises
10 Dumbbell Side Raises
10 Dumbbell Presses
*Complete all 30 reps unbroken, rest as needed between sets

Monday, 18th September 2017

Monday, 18th September 2017

“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
*Compare to Tuesday, 4th October 2016
*TOP SCORES* Seb 30 Rounds | Maddy 23 Rounds + 10 Push-ups

The Dux Virus
A) Sumo Deadlift
7-7-7

B) 3 Supersets of:
20 GHD Sit-ups
35 Hollow Rocks
50 Double Under’s

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