CrossFit Avon - Bristol's longest running and largest CrossFit box offering expertly coached classes in North Bristol
  • Home
  • Getting Started
    • Drop Ins and Visitors
  • About Us
  • Timetable
    • Booking
  • Blog
    • Resources
    • Gallery
    • Success Stories
    • WOD
  • SHOP

WOD

Saturday 30th January 2016

30/1/2016

0 Comments

 
Fitness
A) For L1 with weightlifting experience:
Snatch 5 x 5 reps, drop and reset.
L0 or no weightlifting experience:
3 sets:
Deadlift x 8 – 10 @2011 Rest  1 min
Overhead Squat x 8 – 10 @2011 Rest 1 min
B)  “Kettlebell Hell”
15-12-9 reps, for time:
KB Snatch (24/16kg) Left, then Right
KB Clean Left, then Right
KB SA Russian Swing Left, then Right
Compare: 21/7/15, 06/01/15, 08/08/13, 27/01/14

Performance
A) 5 sets: 
Overhead Squat x 2-3 @2111
Rest 2 mins
B) As Fitness
0 Comments

Friday 29th January 2016

29/1/2016

0 Comments

 
Fitness
A) Bench Press
In 15 mins:
L0 – Build to a 5RM
L1 – Build to a 3RM
B)Teams of 3 – 4:
1 round for time:
150 Pull Ups
150 Wall Balls (9/6kg)
150 T2B
Scale to banded pull ups, choose a band where you can do max 10 pull ups. 

Performance
A) Bench Press
In 15 mins:
Build to a 1RM 
Rest 2 mins
B) As Fitness
0 Comments

Thursday 28th January 2016

28/1/2016

0 Comments

 
Fitness
A) 4 sets:
Bulgarian Split Squat x 8 each side @30X1
Rest 20s between sides
Rest 1 min between sets
B) 5 rounds:
1 min Double Unders
1 min Goblet Hold Step Ups (16/12kg)
1 min Handstand Hold (1s = 1 rep)
1 min Air Squats
1 min Rest
Coaches Note: Scale Handstand Hold to Handstand with feet on Box.

Performance
A) As Fitness
B) Every 4 minutes for 6 rounds with a double break after round 3 (Go at 0, 4, 8, 16, 20, 24)
8 Deadlifts (100/70kg)
20s Assault Bike (95% effort)
Coaches note: if several athletes stagger their starts by 1 min.
0 Comments

Wednesday 27th January 2016

27/1/2016

0 Comments

 
Fitness
A) 4 sets
Supinated Pull Up x 8 – 10 @20X1
Ring/Box Dip with DB x 8 – 10 @20X1
B) 2 x 5 min AMRAP with 5 mins rest
500m for Males/400m for Females row
50 x American Swings (24/16kg)
Max burpees in remaining time.
Coaches Note: Half the class go at a time due to 6 rowers.

Performance
A) 5 sets
L-Sit Pull Up x 5 – 8 @20X1
Ring Dip x 6 – 8 @20X1
B) As Fitness
0 Comments

Tuesday 26th January 2016

26/1/2016

0 Comments

 
Fitness
A) 3 sets: 
Front Squat x 8 – 10 @21X1 Rest 30s
Bent Over Row x 8 – 10 @20X1 Rest 30s
Hollow Body Hold/Dead Bugs x 3 – 60s Rest 1 min
B) In Pairs, alternating rounds.
5 rounds each for time (10 altogether)
Run 200m
5 x DB Man Makers

Performance
A) 5 sets: 
Front Squat x 4 - 6 @21X1
Bent Over Row x 4 - 6 @20X1
Rest 2 mins
B) As Fitness
0 Comments

Monday 25th January 2016

25/1/2016

0 Comments

 
Fitness
A) 4 sets:
Romanian Deadlift x 6 – 8 @2011
Asymmetric Carry x 60ft each arm (Suitcase and Bottoms Up Carry, KB should be different weights) 
B) 11 min AMRAP:
11 Box Jump Overs (24/20”)
7 Overhead Squats (50/35kg)

Performance
A) 5 sets:
Hang Snatch x 5
B) 11 min AMRAP
11 Box Jump Overs (24/20”)
7 Power Snatches (50/35)
7 Overhead Squats  (50/35kg)
0 Comments

Saturday 23rd January 2016

23/1/2016

0 Comments

 
Fitness
A) 5 x 3 reps C&J for level 1 who have been to weightlifting
For Level 0 or no weightlifting experience:
5 sets:
Russian Swings x 20 Rest 1 min
DB Push Press x 10 Rest 1 min
B) 8 min Ladder
2-4-6-8-10 etc
Deadlift
Burpee Box Jump

Performance
A) 6 sets:
Power Clean + Hang Clean + Front Squat
Rest 2 mins
B) 8 min AMRAP
2-4-6-8-10 etc
Power Clean (60/40kg)
Burpee Box Jump (24/20”)
0 Comments

Friday 22nd January 2016

22/1/2016

0 Comments

 
Fitness
A) 4 sets:
Pull Up x 6 – 8 @20X1 Rest 30s
Box Dip with DB x 6 – 8 @20X1 Rest 1 min
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 Press Ups/HSPU
10 Front Squats

Performance
A) 5 sets:
Strict Muscle Up x 2-3 (Partner assisted if necessary)
Rest 2 mins
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 HSPU
6 Front Squats (80/55kg)
0 Comments

Thursday 21st January 2016

21/1/2016

0 Comments

 
Fitness and Performance
A) Skin the cat/Back lever practise
B) In Pairs: 25 min AMRAP, split evenly
1000m row
40 Goblet Squats
40 Partner Med Ball Sit Ups
0 Comments

Wednesday 20th January 2016

20/1/2016

0 Comments

 
Fitness
A) 4 sets:
Back Squat x 6 – 8 @20X1 Rest 30s
Ring Row x 8 - 10 @20X1 Rest 30s
Press Ups x 8 - 10 @20X1 Add weight if necessary Rest 30s
B) “Wally”
For time:
60 Double Unders
50 Sit-ups
40 (alt.) Forward Lunges
30 Plate GTOH (20/10kg)
20 Burpee Plate Jumps
Compare: 13/7/15, 24/10/14, 19/06/14

Performance
A) 5 sets:
Back Squat x 4 – 6 @30X1
Rest 2 – 3 mins
B) Pistol Squat Practise
C) As Fitness
0 Comments
<<Previous

    WODs

    Here you will find a history of our workouts with results from our members.

    Archives

    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015

    Categories

    All
    CrossFit
    WOD

    To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.
    WOD History

Where to find us

Contact Us


info@crossfitavon.com


Unit 15,
Merton Road,
Bishopston,
Bristol,
BS7 8TL


Terms and Conditions
Privacy Policy
​
Child Protection Policy

Quick contact

Submit
CrossFit Journal: The Performance-Based Lifestyle Resource

Social Media

CrossFit Avon
  • Home
  • Getting Started
    • Drop Ins and Visitors
  • About Us
  • Timetable
    • Booking
  • Blog
    • Resources
    • Gallery
    • Success Stories
    • WOD
  • SHOP