0407 115 073 info@crossfitdux.com

WOD'S

Saturday, 9th February 2019

Saturday, 9th February 2019

In groups of 4 athletes, complete 20 rounds of:
20/16 Calories, Bike
12 Burpee Box Jump Overs, 24/20
*Work Indian file until all 20 rounds are complete. The next athlete can begin when the previous athlete is on their 8th burpee box jump over.

The Dux Virus
Nothing More

Friday, 8th February 2019

Friday, 8th February 2019

3 Rounds for time:
3 Rounds of Strict Cindy
5 Hang Power Snatches, 65/42.5
Run, 400m

*1 Round of Strict Cindy = 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats

The Dux Virus
Spend 16 minutes on mobility:
3:00/3:00 Pigeon Stretch
3:00/3:00 Dragon Stretch
1:00/1:00 Banded Hamstring Stretch
1:00/1:00 Chest Floor Stretch

Thursday, 7th February 2019

Thursday, 7th February 2019

NO DUX ZEN TODAY.
All classes are as per usual.

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

B) 5 Rounds for time:
12 Wallball Shots, 9/6
12 Toes-to-bar

The Dux Virus
Nothing More

Wednesday, 6th February 2019

Wednesday, 6th February 2019

A) In pairs, complete for time:
Row Erg, 7000m
or
Ski Erg, 7000m
*Whichever sounds worse

B) 50 Controlled Deadbugs

The Dux Virus
Each for time:
100 Zeus Rope Double Under’s
Rest as needed
100 Drag Rope Double Under’s
Rest as needed
100 Speed Rope Double Under’s

Tuesday, 5th February 2019

Tuesday, 5th February 2019

A) Weighted Pull-up
3-3-3

B) Complete as many rounds as possible in 20 minutes of:
3 Muscle-ups
12 Burpees
100m Farmers Carry, pick load

The Dux Virus
A) Half Kneeling Kettlebell Press
10-10-10

B) Dumbbell Bent Over Row
10-10-10

Monday, 4th February 2019

Monday, 4th February 2019

In Pairs, complete for time:
2 Rounds, 1 round each, alternating:
15 Deadlifts, 60/40
12 Hang Power Cleans, 60/40
9 Front Squats, 60/40
6 Push Jerks, 60/40
3 Squat Clean Thrusters, 60/40

Then, 4 Rounds, 2 rounds each, alternating:
15 Deadlifts, 42.5/30
12 hang Power Cleans, 42.5/30
9 Front Squats, 42.5/30
6 Push Jerks, 42.5/30
3 Squat Clean Thrusters, 42.5/30

Then, 6 Rounds, 3 rounds each, alternating:
15 Deadlifts, 35/25
12 hang Power Cleans, 35/25
9 Front Squats, 35/25
6 Push Jerks, 35/25
3 Squat Clean Thrusters, 35/25

The Dux Virus
3 Rounds of:
20 GHD Sit-ups
20 Controlled, No Momentum Hip Extensions
5 High Box Jumps

Sunday, 3rd February 2019

Sunday, 3rd February 2019

This is Andy. Andy is COMMITTED to making a change. He is only comfortable about this being posted because he KNOWS he will look different soon. Remember Andy… Hard work pays off… Good luck and stay committed. 

Rest Day

Saturday, 2nd February 2019

Saturday, 2nd February 2019

5 Rounds for time:
Run, 400m
15 Handstand Push-ups

Accessory Work
100 Standing Banded Twists

The Dux Virus
Nothing More

Loading...