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 November 2017

30/11/2017

0 Comments

 
Fitness
​A) 3 – 4 Sets:
3 Point DB Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) In teams of 3:
AMRAP 15 mins:
30 DB Step Overs (2 x 22.5/15kg) (20”)
30 Renegade Rows (2 x 22.5/15kg)
30 Sit Ups
One person Rowing for Calories throughout. Swap athletes regularly. 
Score = Total Reps + Calories

Performance
​A) As Fitness
B) As Fitness

0 Comments

Wednesday 29th November 2017

29/11/2017

0 Comments

 
Fitness
​A) 3 – 4 Sets:
Barbell (Back Rack) Forward Lunge x 16 steps
Side Plank x 30 – 60s (raise upper leg if 60s is comfortable)
B) AMRAP 10 mins:
6 Single Arm DB Thrusters (each arm) (22.5/15kg)
6 C2B Pull Ups

Performance
​A) 4 – 5 Sets:
Barbell (Back Rack) Forward Lunge x 10 (alt.) steps
B) 21-15-9 reps for time:
KB Thrusters (2 x 20/12kg)
C2B Pull Ups

0 Comments

Tuesday 28th November 2017

28/11/2017

0 Comments

 
Fitness
​A) Back Squat
Level 0: 3 x 8 – 10 @30X1
Level 1: 3 x 6 – 8 @30X1
Level 2: 4 x 4 – 6 @30X1
B) 4 rounds for time:
40 Double Unders
30 Air Squats
20 Burpees
10 Toes to Bar

Performance
A) 5 – 6 Sets:
Back Squat x 2 – 3 @30X1
B) As Fitness
0 Comments

Monday 27th November 2017

27/11/2017

0 Comments

 
Fitness
A) Handstand Walking Practise
B) In Pairs: AMRAP 25 mins:
40 American Swings (32/24kg)
40 Push Press (42.5/30kg)
40 Box Jump Overs (24/20”)
40 Calorie Row or Assault BIke
Performance
​A) Handstand Walking Practise then if proficient:
EMOM 6 mins:
10 – 30ft Handstand Walk.
B) As Fitness

0 Comments

Saturday 25th November 2017

25/11/2017

0 Comments

 
Fitness
​A) 3 – 4 Sets:
Single Arm Ring Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (50/35kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them.  Then start next round in the following minute.  
Score = Rounds completed
Compare: 15/04/17, 15/12/15, 11/08/15

Performance
​A) As Fitness
B) “Roni Size” (70/45kg)

0 Comments

Friday 24th November 2017

24/11/2017

0 Comments

 
Fitness
​A) 4 Sets:
DB Backward Lunge x 16 (alt.) reps
Shoulder Press x 6-8 @20X1
L-Sit/Chair Sit (Paralettes/Boxes) x 30 – 60s
B) In pairs:
Row 3000m (swap every 250m)

Performance
​A) Hang Power Snatch + Power Snatch
Build to a max.
B) As Fitness

0 Comments

Thursday 23rd November 2017

23/11/2017

0 Comments

 
Fitness
​A) 3 – 4 Sets:
Based on Pull Ups
Level 0 & 1: Self assisted Pull Ups x 6 – 8 @20X1
Level 2: Weighted Strict Pull Up x 2 – 3 @20X1
Hollow Rocks or Deadbugs x 20
B) EMOM 14 mins
Odds: 50 Double Unders (work for 40s max)
Evens: 16 (alt.) DB Snatches (22.5/15kg)

Performance
​A) Every 30s for 10 mins:
Strict C2B Pull Up x 2 - 5
Scale to Strict Pull Ups.
B) 5 rounds for time:
15 Calorie Assault Bike
15 Deadlifts (80/55kg)

0 Comments

Wednesday 22nd November 2017

22/11/2017

0 Comments

 
Fitness
​A) Back Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 1RM
Compare to: 21/09/17, 13/07/17, 03/05/17
B) In Pairs:
100 Russian Swings (32/24kg)
100 Press Ups
100 Box Jump Overs (24/20”)
Scale to move fast!

Performance
​A) Back Squat Testing
Build to a 5RM
B) 21-15-9
Power Clean (70/45kg)
Ring Dips

0 Comments

Tuesday 21st November 2017

21/11/2017

0 Comments

 
Fitness
​A) EMOM 36 mins:
Work for 45s at most on each station
Min 1: 8 – 20 Calorie Row
Min 2: 15 – 30 Sit Ups
Min 3: 6 – 16 Calorie Assault Bike
Min 4: 15 American Swings (24/16kg) 
Min 5: 6 – 20 Burpees
Min 6: Rest
Goal is consistency.
Record lowest reps/calories in each minute.

Performance
​A) As Fitness
0 Comments

Monday 20th November 2017

20/11/2017

0 Comments

 
Fitness
​A) 3 – 4 Sets:
Deadlift x 4 – 6 @30X1
Press Up
Level 0 & 1: Press Up x 12 – 15 @20X1 (Use a box if necessary)
Level 2: Ring Press Up x 12 – 15 @20X1
B) 5 rounds for time:
16 Plate Overhead Backward Lunges (20/15kg)
12 Box Jumps (24/20”)
8 Pull Ups

Performance
​A) Deadlift
5 x 3 – 4 @30X1
B) 4 rounds for time:
15 Power Snatch (35/25kg)
15 Box Jumps (24/20”)
5 Bar Muscle Ups
Scale to BMU to C2B + Ring Dip

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