Category: Blog/WOD

CrossFit Red X is two years old! Like any toddler during their terrible twos, you can expect a lot of burpees and screaming and shouting today! 🙂  Strength  Snatches 5.5.5.5.5  Birthday WOD!!  21-15-9   Deadlifts & Burpees  A: 70/100kg over bar burpees B: 35/60kg normal burpees C: 95/140kg over bar burpees D: Cake     Read more →

Strength Clean and Jerk 5.5.5.5.5 Skill 3 Rounds not for time: 2 Strict HSPU 20 Hollow Rocks WOD “JT” 21-15-9 HSPU Ring Dips Push Ups (Palm Lifting) Time Cap: 15 Min Read more →

Strength Front Squat 5.5.5.5….Max reps Skill 3 Rounds not for time: 10 Pull ups (work on kipping efficiency) 30 Double unders WOD 5 rounds for time of: 7 Squat cleans 70/47,5kg 14 Kettlebell swings 24/16kg 12 Min time cap WOD courtesy of crossfit.com     Read more →

Test Week Day 2 1. 10 Min to find your 1RM Strict Press 2. 2 Min Max Toes to Bar 3. For time: “Annie” 50-40-30-20-10 Double unders and Sit-ups Time cap 15 Min Read more →

Strength Tempo Ring Dips 1.1.1.1 (weighted)…Max reps Skills 3 RNFT 45 Sec Side Plank (each side) 10 Pistols WOD 3 Rounds for Reps 1 Min: Cal Row 1 Min: Wall Ball 7/10kg 1 Min: Deadlift 35/60kg Read more →

Strength Strict Press 1.1.1.1…Max reps Skill 3 RNFT 20 KB Lunges 30 sec Handstand Hold WOD 5 RFT 10 Alternating KB Snatches 10 Toes to Bar 20 Goblet Squats Time cap: 10 min Read more →

1. In teams of 3/5: “Grace” (Time cap 4min) Rest 90 sec “Isabel” (Time cap 4min) Rest 90 sec Fran (Time cap 4min) Athletes rotate each round and see how many reps they can accumulate per round 2. In 4 teams: 4 Min of max sled pull 4 Min of max tyre flips 4 Min of max synchronised burpees (whole… Read more →

Strength Front Squat 1.1.1.1…Max reps Skill 3 Rounds not for time: 20-40 Double Unders 2 Strict HSPU 3 Kipping HSPU WOD AMRAP 9 A: 2x Jumping Muscle Ups 5 Power Snatch 35/50kg B: 2x Muscle Up Progression on Low Rings 5 Power Snatches 20/40kg C: 2x Muscle Ups 5 Squat Snatch 35/50kg Read more →

1. In teams of 3 in 25 min: 3km Row then in the remaining time AMRAP of: 50 Hang Power Snatch (35/25kg) 50 Thrusters (35kg/25kg) 50 SDHP (35/25kg) (One athlete works at a time, divide work as desired) 2. Gymnastics WOD: In teams of 2 (male/female): ELITE: 2-4-2 Muscle Ups, Strict HSPU, Rope Climbs INTERMEDIATE: 5-10-5 Pull Ups, T2B, C2B… Read more →

Strength Thruster 3.3.3.3….Max reps WOD For time: 15-12-9 Calorie Row Box Jumps Snatches (A=35/52kg, B=20/40kg, C=43/61kg)   Read more →