March 28, 2019

WOD 1

EMOM x 10

1) 2 Rope climbs

2) 10 Ring dip / Bar / Box

WOD 2

10:00 AMRAP

150m Run

10 Box jumps 20/24"

5 Strict pull ups

March 27, 2019

WOD 1

Build to a heavy set in 15:00

Clean + Jerk + Jerk + Clean + Jerk

WOD 2

For time:

50 KBS 15/24kg

40 Toes to bar

30 Power clean 40/60kg

20 STOH

10 Devils press 15/22.5kg

(16:00 Cap)

March 26, 2019

WOD 1

Back squat

3 x 12 60%

WOD 2

For time:

3-6-9-12-15-18

Wall ball 6/9kg

Burpee

30 Double unders

(14:00 Cap)

March 25, 2019

WOD 1

Bench press

Build to 5RM

Then,

3x5 at 80-90% of 5RM

WOD 2

Every 5:00 for 15:00

450/500m Row

30 DB hang clean jerk 15/22.5kg

AMRAP Push up

March 21, 2019

WOD 1

A. 4 Rounds

DB bench press 4 x 8-12

B. 4 Rounds

DB bench row 4 x 8-12

WOD 2

For time:

100 Burpees

Every 1:30 (including 0:00) - 5 Bar muscle ups

(12:00 Cap)

March 20, 2019

WOD 1

In 15:00

Build to a heavy single

Clean and Jerk

WOD 2

In pairs

8 Rounds for time (4 each)

200/250m Row

6 Devils press 15/22.5kg

200ft Farmers carry

(20:00 Cap)

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March 15, 2020

March 9, 2020

March 1, 2020

February 23, 2020

February 16, 2020

February 9, 2020

February 2, 2020

January 26, 2020

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CrossFit Panic

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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