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 4th August 2018

4/8/2018

0 Comments

 
Fitness

A) 10 mins Skin the Cat Practice and Front Lever Progressions
Coaches note: ensure athletes are comfortable with a Skin the Cat before moving on to Front Levers.
 
B) “Aphrodite” – Time Cap 30 mins
50-40-30-20-10 reps for time:
Burpees
Air Squats
Sit Ups
Scaling options:
Intermediate: 35-30-25-20-10
Beginners: 25-20-15-10-5
Compare to: 21/4/17, 19/10/16, 11/2/16, 7/7/15

Performance

A) 10 mins Skin the Cat Practice and Front Lever Progressions
 
B) As Fitness
0 Comments

Friday 3rd August 2018

3/8/2018

0 Comments

 
Fitness

A) 3 rounds:
 
AMRAP 3 mins:
20 Double Unders
10 American Swings (32/24kg)
 
Rest 3 mins
 
AMRAP 3 mins
9/6 Calorie Assault Bike
10 DB Snatches (22.5/15kg)
 
Rest 3 mins
 
Goal is consistency


|Performance

A) 3 rounds:

AMRAP 3 mins:
20 Double Unders
9 Overhead Squats (35/25kg)
 
Rest 3 mins
 
AMRAP 3 mins:
9/6 Calorie Assault Bike
9 Power Snatches (35/25kg)
 
Rest 3 mins
 
Goal is consistency

0 Comments

Thursday 2nd August 2018

2/8/2018

0 Comments

 
Fitness

A) 3 – 4 Sets:
Mixed KB Rack and Suitcase Walking Lunge x 8 steps each orientation
Strict Supinated Pull Up (Self Assisted/Negatives/Added Weight as necessary) x 6 – 8 @20X1
 
B) 3 rounds for time:
20 Overhead Squats (30/20kg)
15 Sit Ups
10 Ring Rows

Performance

A) 3 – 4 Sets:
Double KB Overhead Walking Lunge x 12 steps
Strict Supinated Pull Up x 3 – 4 @20X1
 
B) 3 rounds for time:
20 Pull Ups
20 Pistols
0 Comments

Wednesday 1st August 2018

1/8/2018

0 Comments

 
Fitness

A) Power Clean & Push Jerk
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: Build to a heavy single.
 
B) 4 rounds for time:
15 Deadlifts (80/55kg)
15 Burpee Box Jumps (24/20”)

Performance

A) Deadlift
Build to a heavy triple
 
B) 21 – 15 – 9 reps for time:
Power Clean (60/40kg)
Burpee Box Jumps (30/24”)
0 Comments

    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