December 23, 2019

WOD 1 

4 Sets

8-12 DB bench press

5-8 Strict chest to bar

WOD 2

0:00-8:00

21-15-9

Cal Bike erg

Pull up

8:00-16:00

21-15-9

Cal row

HSPU

16:00-24:00

Toes to bar

Burpees

December 18, 2019

WOD 1

5 Sets

4 Sandbag loads

6 Strict straight leg raises - Tempo 3131

WOD 2

12:00 AMRAP

6 Power clean 40/60kg

9 Bar over burpee

12 Toes to bar

December 16, 2019

WOD 1

EMOM x 10

1) 6 Tempo Bench press 31X1

2) 12 Heavy Russian KBS

WOD 2

AMRAP 2:00 x 5

10 DBL DB Clean and jerk

10 Burpee box jump 20/24"

AMRAP Bike erg in remaining time

(Rest 2:00)

Score = total Bike cal

December 13, 2019

WOD 1

EMOM x 10

1) 5 Tempo Deadlift 30X1

2) 5 Tempo DB Front squat 31X1

WOD 2

Every 5:00 x 4

15/20 Cal bike erg

50ft Goblet walking lunge 16/24kg

20 DB snatch 15/22.5kg

December 12, 2019

WOD 1

5 Sets

5 Tempo strict press - 31X1

5 Tempo ring row - 31X1

WOD 2

15:00 AMRAP

5 Hang power cleans 45/70kg

10 Bar hops

5 STOH

10 Bar hops

At 0:00, 5:00, 10:00 row 450/500m

December 11, 2019

WOD 1

Tempo Back squat

4x8

WOD 2

EMOM x 20

1) 12/15 Cal bike erg

2) 5 Devils press 15/22.5kg

3) 10 Front squat 35/50kg

4) 40 Double unders

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Previous weeks...

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

Contact

info@crossfitpanic.com

 

07944214971

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