0407 115 073 info@crossfitdux.com

WOD'S

Thursday, 24th January 2019

Thursday, 24th January 2019

DUX ZEN with Brit at 6:30am & 6:15pm… Bring a mat and get flexy. These sessions are majority stretching based with a twist of Yoga. Perfect for every athlete. FREE for all members!!!

3 Rounds for time:
Run, 800m
1 Minute of L-Sit Holds
*5:30am, 9:15am & 5pm class

The Dux Virus
Nothing More

Wednesday, 23rd January 2019

Wednesday, 23rd January 2019

A) Every 2nd minute for 10 minutes (5 rounds) perform:
5 Push Press, pick load

B) “Burpee Helen”
3 Rounds for time:
Run, 400m
21 Kettlebell Swings, 24/16
12 Burpees

The Dux Virus
Barbell Bent Over Row
10-10-10

Tuesday, 22nd January 2019

Tuesday, 22nd January 2019

A) Every minute on the minute for 10 minutes perform:
ODD: 3 Bar Muscle-ups
EVEN: 30-Seconds of Dumbbell Squat Clean Thrusters, 20/15

B) Complete 25 minutes of continuous movement of:
10 Strict Pull-ups
15 Honest Push-ups
20 Controlled Abmat Sit-ups
30m Odd Object Carry 

The Dux Virus
A) Hang Power Snatch
2-2-2

B) Snatch Balance 
1-1-1
*Only using 50% of your 1 rep max snatch. Challenge yourself to be fast under the bar.

C) Hang Squat Snatch
2-2-2

Monday, 21st January 2019

Monday, 21st January 2019

Todays the day… Be brave and be confident with the hard work you have put in over the last 6 weeks! 
If you haven’t followed the squat program… 

“Don’t be upset by the results you didn’t get with the work you didn’t do”

A) Find your 1 Rep Max Back Squat
B) Find your 10 Rep Max Back Squat

*Compare to Tuesday, 27th November 2018

The Dux Virus
A) Z Press
5-5-5

B) 5000m Row Time Trial

Sunday, 20th January 2019

Sunday, 20th January 2019

The end of an era…
Fairwell Seb & Tab, Goodluck in Sydney, you will both be missed.
Godspeed.

Rest Day

Saturday, 19th January 2019

Saturday, 19th January 2019

2 Rounds for time:
20 Clean & Jerks, 60/40
40 Toes-to-bar
Run, 800m

Alternative Partner WOD
In pairs, complete 2 rounds for time:
30 Clean & Jerks, 60/40
50 Toes-to-bar
70 Calories, Rower
*Alternating work/rest however you choose

The Dux Virus
Nothing More

Friday, 18th January 2019

Friday, 18th January 2019

Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max

The Dux Virus / Alternative WOD
4 Rounds for time:
25 Calories, Row
25 Burpees over the Rower

Thursday, 17th January 2019

Thursday, 17th January 2019

A) Bench Press
3-3-3-3-3

B) 3 x Max Effort
Feet Elevated Ring Rows

C) For time:
300 Double Under’s
*6-minute time cap

The Dux Virus
Nothing More

Wednesday, 16th January 2019

Wednesday, 16th January 2019

“Diane”
21-15-9 Reps for time:
Deadlift, 100/70
Handstand Push-ups
*Compare to Friday, 5th May 2017

The Dux Virus
Every minute on the minute for 10 minutes perform:
5 Dumbbell Thrusters
5 Chest-to-bar Pull-ups

Loading...