WOD'S

Tuesday, 24th January 2017

Tuesday, 24th January 2017

A) For time:
10 Strict Muscle-ups
10 Muscle-ups
*10-minute time cap

B) “Karen”
For time:
150 Wallball Shots, 9/6
*Compare to Tuesday, 24th November 2015

The Dux Virus
A) Romanian Deadlift
8-8-8
*Slightly heavier than 2 weeks ago

B) Every minute on the minute for 12 minutes alternating between:
Even: 12 Calories, Assualt Bike
Odd: 12 Burpees

Monday, 23rd January 2017

Monday, 23rd January 2017

A) Clean & Jerk (touch & go reps)
3-3-3

B) “CrossFit Games Open 13.4”
Complete as many reps as possible in 7 minutes of:
3 Clean & Jerks, 60/40
3 Toes-to-bar
6 Clean & Jerks, 60/40
6 Toes-to-bar
9 Clean & Jerks, 60/40
9 Toes-to-bar
12 Clean & Jerks, 60/40
12 Toes-to-bar
15 Clean & Jerks, 60/40
15 Toes-to-bar
18 Clean & Jerks, 60/40
18 Toes-to-bar
*If you complete the round of 18, go into 21. If you complete 21, go on to 24, etc…

The Dux Virus
A) Snatch Balance
1-1-1

B) Hang Squat Snatch
1-1-1

C) Every minute on the minute for 12 minutes alternating between:
Even: 3 Front Squats
Odd: 6 Back Squats
*The weight is the same for all 12 sets and is 60% of your 1RM Front Squat

Saturday, 21st January 2017

Saturday, 21st January 2017

Tabata Row (Calories)
Rest 1-minute
Tabata Air Squat
Rest 1-minute
Tabata Kettlebell Swings, 24/16
Rest 1-minute
Tabata Push-up
Rest 1-minute
Tabata Sit-up
*The Tabata interval is 20-seconds work followed by 10-seconds rest for 8 intervals. Tabata score is the lowest score performed on any of the intervals. 

The Dux Virus
Nothing More

Friday, 20th January 2017

Friday, 20th January 2017

A) Hang Power Clean
3-3-3-3-3

B) Complete as many reps as possible in 5 minutes of:
3 Ring Muscle-ups
8 Overhead Lunges, 42.5/30

—Rest 5 minutes—

Complete as many reps as possible in 5 minutes of:
3 Bar Muscle-ups
12 Front Rack Lunges, 42.5/30

The Dux Virus
9 Rounds on the Rower:
1:40 on / :20 off
*Rest 2-minutes after round 5.
**This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

Thursday, 19th January 2017

Thursday, 19th January 2017

Complete as many rounds as possible in 20 minutes of:
10 Dumbbell Push Press, 20/15
10 Dumbbell Front Squat, 20/15
10 Dumbbell Sit-ups, 20/15
Run, 400m

The Dux Virus
ROMWOD

Wednesday, 18th January 2017

Wednesday, 18th January 2017

A) Deadlift
5-5-5-5-5

B) Complete as many reps as possible in 4 minutes of:
Burpee Box Jump, 24/20

The Dux Virus
With a continuous running clock:
From 0:00 – 5:00 build to a heavy Hang Squat Snatch
From 5:00 – 10:00 build to a heavy Hang Squat Clean
From 10:00 – 15:00 max calories on the Rower

Tuesday, 17th January 2017

Tuesday, 17th January 2017

For time:
10 Thrusters, 60/40
50 Double Under’s
8 Thrusters, 60/40
40 Double Under’s
6 Thrusters, 60/40
30 Double Under’s
4 Thrusters, 60/40
20 Double Under’s
2 Thrusters, 60/40
10 Double Under’s

Finisher
3-minute Plank

The Dux Virus
For time:
50 Wallball Shots, 9/6
75m Handstand Walk
50 Wallball Shots, 9/6

Monday, 16th January 2017

Monday, 16th January 2017

10 Rounds for time:
3 Weighted Pull-ups, 20/15
5 Strict Pull-ups
7 Kipping Pull-ups
*For weighted pull-ups, place a 20/15kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion.
**Compare to Tuesday, 14th October 2014

The Dux Virus
21-18-15-12-9-6-3 Reps for time:
GHD Sit-ups
Calories, Row

Loading...