Author: CROSSFIT BODICOMPLETE

11 Apr

Thursday 11/04/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

2 rounds of:

10 BB deadlifts

10 curls

10 front squats

10 shoulder press

10 good mornings

60 sec lizard per side between sets

04 Apr

Thursday 02/04/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Announcements

Today is a catch up day. I have also Re written tuesday’s scoreable workouts here as they were uploaded incorrectly on Tuesday for you to record.

IF YOU DID TUESDAY’S TESTING ON TUESDAY, CAN YOU PLEASE REWRITE YOUR SCORES HERE.

1000m Row (Time)

Max Effort 1000m Row

Back Squat (1 X 1, 1 RM Attempty)

Weighted Chin Up (1 X 5, )

Weighted Chin Up
Record if band used,

Record if achieved less than 5 unassisted by changing the rep scheme.

01 Apr

Monday 01/04/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 rounds of:

1 lap Bear Crawl

30 sec glute bridge

3 rounds of:

10 bench press empty bar

10 ring rows with scap retraction

15 good mornings with dowel.

Bench Press

Metcon (No Measure)

4 rounds of:

12 db step ups 22.5/15kg

12 db deadlifts

12 box jumps

Rest 2 mins.

25 Feb

Monday 25/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Metcon (AMRAP – Reps)

7 Minute AMRAP ascending ladder of:

3/6/9/12/15/18/21/24

Hang Power Clean and Jerk 45/30kg

Toes to Bar

Metcon (AMRAP – Reps)

7 Min AMRAP of:

15 KB Swings

10 Pushups

22 Feb

Friday 22/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

2 Rounds of:

10 Rolls into straddle

10 Scorpions

10 Crucifix

1 min Thoracic spiderman twist, each way

1 min lizard, each side.

Metcon (Time)

50 Russian Swings 32/24kg

50 Double DB Shoulder to overhead

50 Wall Balls

50 Double Db Deadlifts

50 Burpees over DB’s

21 Feb

Thursday 21/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

“Rowling” – 8 Rounds.

Every 3 mins for 15 mins:

Push sled up and drag back

Then push up and push back.

Metcon (No Measure)

4 Rounds for quality of:

10 each side of, Single Arm OH Situp

15 Banded Wood Choppers

20 Side Plank Raises, per side

10 Single Arm Db Upright Row

20 Feb

Wednesday 20/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

1000/900m row

Roll out through upper back and/or glutes.

3 Sets of:

15 sec top of ring dip

15 sec bottom of pushup

14 Db Snatch, light.

Rest as needed.

Metcon (No Measure)

Speed and power circuit:

Spend 15 mins here, 5 rounds:

5 Landmine rotation snatches, speed and power, stick to same weight as last week

5 Depth Jumps

Rest as needed.

Metcon (Time)

30/25/15 of:

Ring Dips/Ring Pushups

Hang Power Snatch 30/20kg

19 Feb

Tuesday 19/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Rounds of:

8 Cyclist Squats, close stance, feet almost touching.

30 Shoulder touches in pushup position

3 Rounds of:

20 Sec Active hang

5 Inch-Worms

8 Ring rows

Handstand Push-ups (2/4/6/8/10 Kipping HSPU)

Chest-To-Bar Pull-ups (3/6/9/12/15 Kipping/Butterfly C2B)

Metcon (AMRAP – Reps)

4 Rounds of:

3 min AMRAP

1 Min Rest

12 Box Jumps

9 Burpees

6 Deadlifts 100/60kg

BODICOMPLETE SOCIAL

WOD

Tuesday 21/05/2019
Back Squat (5 X 5)
Metcon (Time)
For time: 5 Rounds of:
400m/350m Row
20 Wall Balls
20 Jumping Lunges

TODAY’S NEXT SESSIONS

  • Open GymTuesday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • CrossFitTuesday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitTuesday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitTuesday, 7:15 pm - 8:15 pm7:15 PM CrossFit
  • CrossFitWednesday, 5:30 am - 6:30 amCrossFit: 5:30 AM
  • CrossFitWednesday, 6:45 am - 7:45 am6:45 AM CrossFit
  • Open GymWednesday, 8:00 am - 9:30 am8:00 AM Open Gym
  • CrossFitWednesday, 9:30 am - 10:30 am9:30 AM CrossFit
  • Open GymWednesday, 10:30 am - 11:00 am10:30 AM Open Gym
  • Open GymWednesday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • CrossFitWednesday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitWednesday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitWednesday, 7:15 pm - 8:15 pm7:15 PM CrossFit
  • CrossFitThursday, 5:30 am - 6:30 amCrossFit: 5:30 AM
  • Open GymThursday, 7:00 am - 8:00 am7:00 AM Open Gym
  • CrossFitThursday, 9:30 am - 10:30 am9:30 AM CrossFit
  • Open GymThursday, 10:30 am - 11:00 am10:30 AM Open Gym
  • Open GymThursday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • TeensThursday, 4:00 pm - 5:00 pmTeens: 4:00 PM
  • CrossFitThursday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitThursday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitThursday, 7:15 pm - 8:15 pm7:15 PM CrossFit
CROSSFIT BODICOMPLETE

CROSSFIT

WODIFY
Warehouse 9 Yalgar Road
Kirrawee NSW
2232

Call
+61 0431 823 290
Email
vaughn@crossfitbodicomplete.com