The WOD or 'Workout Of the Day' is our daily class. We've created the perfect blend of strength and conditioning, giving you the best hour of your day and a phenomenal workout.

Never get bored. We keep things interesting by adding a lot of variety to our workouts whilst maintaining enough of the same stuff to keep you progressing.

New to it all? Don't worry, we've got you covered. Our coaches are on hand to take you step by step through each and every session.

January 22, 2020

WOD 1

Every 7:00 x 3

20/25 Cal row

50 Wall balls 6/9kg

20/25 Cal row

WOD 2

Every 7:00 x 3

15 Toes to bar

10 Front squat 45/70kg

15 Burpee box jump over 20/24"

January 21, 2020

WOD 1

EMOM x 12

1) 6 Strict bar or ring pull up

2) 10 DB bench press

3) :30 Hollow hold

WOD 2

AMRAP 15:00

10 Chest to bar

10 DB snatch 22.5/30kg

30 Double unders

January 20, 2020

WOD 1
EMOM x 10
2 Front squat 75-80% (5-10% lighter than last week)

WOD 2
Every 6:00 x 3
450/500m Bike
3 Rounds Macho Man* 40/60kg

Macho Man = 3 Power clean, 3 Front squat, 3 STOH

January 17, 2020

WOD 1

Back squat

A.

5 at 70%

3 at 80%

1+ at 90%

B. 2x10 70%

WOD 2

20:00 AMRAP

10 Rounds - 1:00 on, 1:00 Rest

5 Thruster 35/50kg

10 KBS 16/24kg

20 Double under

January 16, 2020

WOD 1

EMOM x 16

1) :10 Chin over bar hold

2) :20 Ring support

3) 1 Legless rope climb

4) 5-10 Bar dips

WOD 2

No Dead DT

10:00 AMRAP

12 Bar over burpee

9 Hang power clean 45/70kg

6 STOH

January 15, 2020

WOD 1

EMOM x 10

1) 5 Deadlift 70-75%

2) 10 DB strict press

WOD 2

4 Rounds

3:00 AMRAP

15 Toes to bar

20 Russian KBS 24/32kg

15/20 Cal bike/rower

AMRAP Burpee box jump over 20/24"

(2:00 Rest)

January 14, 2020

WOD 1

EMOM x 10

1 Front squat (across)

WOD 2

Each for time:

0:00-10:00

30-20-10

DB step ups 15/10kg

60-40-20

Double unders

10:00-20:00

Front squat 40/60kg

Down up

January 13, 2020

WOD 1

Strict pull up - bar or rings

5x5 - add weight if needed

WOD 2

For Total Reps:

5:00 AMRAP

A) CINDY

B) Row Cals

C) CINDY

D) Bike Cals

(1:00 Rest) between AMRAPs

CINDY

5 Pull ups

10 Push ups

15 Air squats

January 10, 2020

WOD 1

EMOM x 10

1) 12 Heavy Russian KBS

2) 6 Tempo DB front squat - 31X1

WOD 2

15:00 AMRAP

7 Burpee box jump 20/24"

5 DB thruster 15/22.5kg

3 Power snatch 35/50kg

January 9, 2020

WOD 

Every 5:00 for 45:00

A. 450/500m Row

15 DB bench press

B. 900/1000m Bike

20 HSPU

C. 100 Double unders

20 Pull ups

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Recent Workouts

January 22, 2020

January 21, 2020

January 20, 2020

January 17, 2020

January 16, 2020

January 15, 2020

January 14, 2020

January 13, 2020

January 10, 2020

January 9, 2020

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Archive
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CrossFit Panic

 

Unit 24-26 Pate Road, Melton Mowbray, Leicestershire, LE13 0RG

Contact

info@crossfitpanic.com

 

07944214971

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