- 2017

MONDAY 18 FEBRUARY

17 February 2019|

WOD

Option A
3 legless rope ascents
5 strict handstand push up

3 rounds

Option B
4 leg-assisted rope ascents
5 kipping handstand push up

5 rounds

- 2017

SATURDAY 16 FEBRUARY

15 February 2019|

1 Turkish get up each arm
10 Russian kettle bell swing

1 exercise each minute, 8 minutes

WOD

15 Squat clean (61/42.5)
15 Ring dip

3 rounds (12 minute cap)

Or partner option;

45 Squat clean (61/42.5)
45 Ring dip

2 rounds (20 minute cap)

Share reps between partners.

For detailed description and scaling, see the Zen Planner app.

- 2017

FRIDAY 15 FEBRUARY

14 February 2019|

WOD

‘Fight Gone Bad’

Wall ball
Sumo deadlift high pull (35/25)
Box jump (50/40cm)
Push press (35/25)
Rower (calories)
3 rounds

A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds. Count reps (calories for rower) and the total of all 3 rounds is your score.

Compare to: 21/08/18

- 2017

THURSDAY 14 FEBRUARY

13 February 2019|

WOD
Clean & Jerk
7 x 1 rep

Optional Finisher
20 Synchronised burpee
20 Partner sit up
3 rounds

For detailed description and scaling, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 13 FEBRUARY

12 February 2019|

WOD
7 Dumbbell bench press
5 Strict L pull-up
3 rounds

Then

Row 1000m for time

For detailed description and scaling, see the Zen Planner app.
(more…)

- 2017

TUESDAY 12 FEBRUARY

11 February 2019|

Zombie Squat
5 x 5 rep

WOD
1 minute L-sit hold
2 minute Handstand hold
Row 500
3 rounds

For detailed description and planning, see the Zen Planner app.
(more…)

- 2017

MONDAY 11 FEBRUARY

10 February 2019|

Snatch Complex
1 x Power Snatch
1 x Hang Squat Snatch
1 x Squat Snatch
Every minute, on the minute, 10 minutes.

WOD
Strict Muscle-up
Single-leg squat, right leg
Single-leg squat, left leg
7-6-5-4-3-2-1 rep (20 minute cap)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

SATURDAY 9 FEBRUARY

08 February 2019|

WOD
15 minutes Handstand practice
10 minutes L-sit practice
5 minutes Double-under
20 minutes Stretching/mobility

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

FRIDAY 8 FEBRUARY

07 February 2019|

WOD ‘CrossFit Total’
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight successfully lifted goes towards your final score

Compare to 24/08/18

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 7 FEBRUARY

06 February 2019|

WOD
10 Strict pull up
20 Push up
30 Squat
Row 2000
15 Strict pull up
30 Push up
45 Squat
Row 1000
20 Strict pull up
40 Push up
60 Squat
Row 500
35 minute cap

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 6 FEBRUARY

05 February 2019|

Snatch
10 minutes to build up weight

WOD ‘Partner Relay’
5 Squat snatch
8 Toe to bar
10 burpee to bar
Run 200
5 rounds each

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 5 FEBRUARY

04 February 2019|

WOD
15 Strict pull up
30 Push up
45 Squat
20 minutes, as many rounds as possible

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

MONDAY 4 FEBRUARY

03 February 2019|

Shoulder press
4 x 3 rep

WOD
1 minute L-sit holds
15 controlled, no-momentum back extension
5 rounds

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

SATURDAY 2 FEBRUARY

01 February 2019|

Clean & Jerk
1 rep every 30 seconds, 10 minutes

WOD ‘Grace’*
30 Clean & jerk (61/42.5)
10 minute cap (*Squat clean each rep today)

Compare to 23/11/18

OR

Partner Workout

Judgement Day Event 2 ‘Double Overhead’
30 Clean with double jerk (80/55)
10 minute cap (Partners share reps)

Rest 5 minutes

Judgement Day Event 5 ‘EMOTM’
8 Lateral barbell hop
6 Power snatch (60/40)
Max Thruster
8 minutes (partners swap each minute)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

FRIDAY 1 FEBRUARY

31 January 2019|

WOD ‘Cindy’ Strict
5 Strict pull up
10 Honest push up
15 Squat
20 minutes, as many rounds as possible.

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 31 JANUARY

30 January 2019|

Bulgarian squat
4 x 3 rep

WOD
2 Legless Rope climb
20 Controlled, slow sit-up
5 rounds ( 18 minute cap)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 30 JANUARY

29 January 2019|

WOD
Deadlift
5 x 1 rep

Handstand practice
20 minutes

Optional Finisher
50 Burpee box jump over

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 29 JANUARY

28 January 2019|

Clean & Jerk
1 every 30 seconds, 10 minutes

WOD
Dumbbell Clean & Jerk (15/10)
Strict Pull up
GHD Sit up
21, 15, 9 rep (18 minute cap)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

SATURDAY 26 JANUARY

25 January 2019|

Snatch
1 rep every 30 seconds, 10 minutes

Build weight up if form is consistent and everything is feeling good. You should expect to use about 50-70% of your PB.

 WOD ‘Partner Relay’
5 Right arm Kettlebell snatch (24/16)
5 Left arm Kettlebell snatch
10 Knee to elbow
Run 200
5 rounds each (24 minute cap)

Scale the kettlebell and knee to elbow to keep unbroken, then hit the run hard!
(more…)

- 2017

FRIDAY 25 JANUARY

24 January 2019|

10 minutes of inverted burpee practice

WOD
15 Inverted burpee (supine to handstand)
Row 1000
15 Burpee over the rower
3 rounds (30 minute cap)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 24 JANUARY

23 January 2019|

Split Jerk
4 x 3 rep

WOD
For time:
50 Strict pull up
100 Push up
150 Squat
20 minute cap

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 23 JANUARY

22 January 2019|

WOD
Deadlift
5, 3, 3, 1, 1, 1 rep

Spend 10 minutes building up weight before set of 5 reps (which should be heavy and challenging) You’ll have 3 minutes between each set to get some slow handstand descent practice.

Optional Finisher
Run 200
10 Devils press (22.5/15)
3 rounds

For scaling and a detailed description, see the Zen Planner app.
(more…)