Rest/Play/Strongman WOD/Make Up/Tekkers/Kettlebell Class

Don’t forget the “31 Heroes” Memorial WOD this Saturday – any guesses on what this not-yet-released workout might contain?

http://31heroes.com/

mobilise / warm up

CrossFit 3D WOD:

“Fran”

21-15-9 reps of;
Thruster, 42.5kg / 30kg
Pull Ups

Below is possibly a rival for CrossFit’s claim as being the sport of the 21st Century! Boooooooom!

warm up / mobilise

Set a 1RM Hang Squat Clean

CrossFit 3D WOD:

5 rounds for time;
40 double unders
30 box jump, 24″/20″
20 kettlebell swings, 24kg/16kg

Warm up / mobilise

CrossFit 3D Team WOD:

In pairs:
5 rounds;
In 5 minutes, complete as many 60kg/40kg thrusters as possible
One person must be running 200m at all times. The same person cannot run more than 200m in one go.

Rest 3 minutes between rounds

Warm up / moblise

CrossFit 3D WOD:

“The Filthy 50″ aka “Chuck Norris”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (24kg/16kg)
50 Walking Lunge
50 Knees to elbows
50 Push press (20kg/15kg)
50 Back extensions
50 Wall ball (10kg/6kg)
50 Burpees
50 Double unders

Stretch

mobilise / warm up

Set a 3RM Front Squat

CrossFit 3D WOD;

AMRAP in 20 mins of;

Run 200m
6 Deadlift, 100kg/70kg
12 Toes to Bar/GHD Sit Up

I reckon your running will begin to resemble…..

Rest/Play/Strongman WOD/Make Up/Tekkers/Kettlebell Class

Why not have a pop at one or all of the UK SPS events that took place last weekend? Here’s a reminder:

1 – One armed dbell from ground to overhead, max reps in 75 secs

2 – Van pull 25m

3 – 1RM one armed Deadlift

4 – Medley across 25m; yoke, farmer’s walk x2, yoke

ps. BBQ this Saturday after the classes, bring meat and beer.

“The Evolution” by Crossfit By Overload from crossfitoneworld on Vimeo.