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

Thursday 30th June 2016

30/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
Front Squat x 8 – 10 @20X1
Seated DB/KB Shoulder Press x 8 – 10 @20X1
B) 3 x 4 min AMRAP; 2 mins rest
9 Burpees
12 Pull Ups 
21 American Swings (24/16kg)
Compare to 13/6/16
Goal is consistency.

Performance
​A) 4 Sets:
Front Squat x 6 – 8 @20X1
B) 3 x 4 min AMRAP; 2 mins rest
3 Wall Walks
12 Pull Ups
21 American Swings (24/16kg)
Goal is consistency.
Compare to: 13/6/16

0 Comments

Wednesday 29th June 2016

29/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
Ring Row x 8 – 10 @20X1
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) 4 rounds for reps:
1 min Shuttle Runs (30ft)
1 min KB Step Ups (16/12kg)
1 min Sit Ups
1 min KB/DB Snatches (24/16kg)
1 min Rest

Performance
​A) 5 Sets:
Strict BW Pull Up x 4 – 16 @20X1
Choose a target and be consistent, Rest 2 mins.
B) Run
4 x 1300m with 4 mins rest between sets.
Alternate between 200m easy and 200m fast with a 100m sprint to finish the 1300m.
Pacing:
Easy = steady running pace (not a jog)
Fast = Mile PB pace

0 Comments

Tuesday 28th June 2016

28/6/2016

0 Comments

 
Fitness
​A) 3 Sets
American Swing x 20
Overhead Squat x 6 – 8 @21X1
B) 12 min EMOM:
Min 1: 10 Deadlifts (80/55kg) @2011
Min 2: 50 Double Unders
Min 3: 10 - 15 HR Press Ups (Be consistent)

Performance
​A) 4 sets:
Hang Power Snatch x 5
B) 12 min EMOM:
Evens: 5 Deadlifts @75 – 85% 1RM
Odds: 50 Double Unders
Go heavier than on Tuesday 14th June

0 Comments

Monday 27th June 2016

27/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
Back Squat x 8 - 10 @30X1
B) In Pairs; one working:
10 min AMRAP
60 Calorie Row
60 DB/KB Push Press (2 x 20/15kg)
2 mins rest
10 min AMRAP
800m run
80 Box Jumps (24/20”)

Performance
​A) 5 Sets:
Back Squat x 2 – 3 @20X1
B) 4 x 4 min AMRAPS; 2 mins rest
8 HSPU
8 Power Clean (60/40kg)
80m Run

0 Comments

Saturday 25th June 2016

25/6/2016

0 Comments

 
Fitness
​A) EMOM 12 mins
Evens: T2B x 4 – 15
Odds: Wall Walks x 2 - 3
Choose a target and be consistent
B) 4 Rounds:
25 Box Jumps (24/20”)
25 Wall Balls (9/6kg)
Rest 1 minute
Goal is for consistent rounds.

Performance
​A) EMOM 12 mins
Evens: Strict T2B x 4 – 15
Odds: Strict HSPU x 4 – 15
Choose a target and be consistent
B) As Fitness

0 Comments

Friday 24th June 2016

24/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
B) 8 min EMOM:
Evens: 15 Box Jump Step Down (24/20”)
Odds: 15 Goblet Squat (24/16kg)
C) 3 Rounds for time:
12 American Swing (32/24kg)
9 Burpees

Performance
​A) 5 sets:
Hang Clean + Clean + Split Jerk
Build through the sets.
B) 8 min EMOM
TnG Power Clean x 4
Go a bit heavier than on 10th June. If this is the first time: do it at 70% 1RM.
C) As Fitness

0 Comments

Thursday 23rd June 2016

23/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
Pull Up x 8 – 10 @20X1
L-Sit/Chair Sit x 30 – 60s
B) In Pairs
800m Run (Change every 200m)
400m Farmers Carry (2 x 24/16kg) (Change every 200m)
100 Goblet Forward Lunges (24/16kg)
400m Farmers Carry (2 x 24/16kg) (Change every 200m)
800m Run (Change every 200m)

Performance
​A) 5 Sets:
L-Sit Supinated Pull Up x 4 – 6 @20X1
B) Run
5 mins at moderate pace
5 min at easy pace
3 min at moderate pace
2 min at easy pace
3 min at moderate pace
2 min at easy pace
60s at fast pace

0 Comments

Wednesday 22nd June 2016

22/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
Front Squat x 8 – 10 @20X1
Bench Press x 8 - 10 @20X1
Encourage those with one arm weaker than the other to do DB Bench Press.
B) 5 x 2 min AMRAP; 2 mins rest.
10 KB/DB Thruster (2 x 15/10kg)
10 T2B/K2C

Performance
​A) 3 Sets:
Front Squat x 8 – 10 @20X1
Bench Press x 4 – 6 @20X1
B) 5 x 2min AMRAPS; 2 mins rest
6 KB Thruster (2 x 24/16kg)
10 T2B

0 Comments

Tuesday 21st June 2016

21/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
Overhead Forward Lunge x 12
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) “Popeye”
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (100/70kg)
C2B Pull Ups
Compare: 05/11/15 23/03/15, 02/05/14

Performance
​A) 5 Sets:
Power Snatch x 3. Drop and reset between reps.
B) As Fitness

0 Comments

Monday 20th June 2016

20/6/2016

0 Comments

 
Fitness
​A) 3 Sets:
American Swing x 20
Shoulder Press x 8 – 10 @20X1
Use DBs if you have one arm weaker than the other.
B) Teams of 2, change athlete each exercise.
18 min AMRAP:
10 Ring Rows
15 Wall Balls (9/6kg)
200m run

Performance
​A) 4 Sets:
Shoulder Press x 4 – 6 @20X1
B) Row
8 x 30s on, 30s off
Rest 3 mins
8 x 30s on, 30s off
Rest 3 mins
8 x 30s on, 30s off.
Goal is consistency but aim for a faster split than last week.

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