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

Friday 15th July 2016 Big Box WOD!!

15/7/2016

0 Comments

 
WOD 1 – “Synchronicity”
In pairs, 1 min per pair on each movement, alternating pairs.
1 min synchro Air Squats
1 min synchro Sit Ups
1 min synchro Burpees
1 min synchro Forward Lunges
Score = total synchro reps

Rules
•    Teams split in to two sub teams of two.
•    Pair 1 completes AMRAP Air Squats in 1st minute
•    Pair 2 completes AMRAP Air Squats in 2nd minute etc
•    Synchro Air Squats: Athletes must be at the top and bottom position of each rep at the same time.
•    Synchro Sit Ups: Athletes must be at the top position at the same time
•    Synchro Burpees: Athletes must have chests on the floor at the same time and jump into full extension at the same time.
•    Synchro Forward Lunges: Athletes must be at bottom position at the same time and at full extension at the same time. Alternating legs.


WOD 2 – “Mini Kelly”
1 round each:
200m run
15 Box Jumps/Step Ups (24/20”)
15 Wall Balls (9/6kg)
Score = Total time

Rules:
•    Each athlete completes a full round before tagging in the next athlete.
•    If an athlete is not able to do the RX box jumps they may do a step up. Both feet must touch the top of the box at full extension before stepping down.
•    If an athlete is not able to use the RX wall balls then they may scale to the ball they usually use in class but we are trusting them not to cheat!

WOD 3 – “Lift, Pull and Push”
AMRAP 10 mins:
40 Plate GTOH (20/10kg)
30 Pull Ups (2 Ring Rows with feet under the rig = 1 Pull Up)
20 Hand Release Press Ups (2 Press Ups on a 30” box = 1 HR Press Up)
Score = Total Reps

Rules
•    Work can be split between team members in any way but all must contribute.
•    Athletes must tag to change.
0 Comments



Leave a Reply.

    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