CrossFit 2600

Workout of the day

Saturday 21st April

Hero WOD “White” 5 rounds for time: 3 Rope Climbs 10 Toes to Bar 21 Overhead Walking Lunge (20/15kg) 400m Run U.S. Army Lieutenant Ashley White, 24, of alliance OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro NC. Died on October 22nd 2011 Read More

Friday 20th April

A) Every 90 seconds for 8 rounds: 1 Clean Deadlift + 1 Clean High Pull + 1 Power Clean B) 12 minute AMRAP: 2,4,6,… Handstand Push-ups 4,8,12,… Power Cleans (60/40kg) C) 3 rounds not for time: 8 Plate Front Raise 8 Plate Side Raise 8 Plate Reverse Flys

Thursday 19th April

A) 5 rounds each in pairs (rest 1:1) 21 cals Row/AB 14 Front Squats (50/30kg) 7 Burpee Box Jumps B) Every 30 seconds for 3 minutes: 20 seconds elbow to knee crossover/10 sec

Wednesday 18th April

3 rounds E3MOM MG Bench Press 5 @ 70% 3 @ 80% 1 @ 90-95% 3 sets (rest as needed) 15 Elevated Ring Rows 12 NG Push-ups 9 GHD Sit-ups 6 Single Arm DB Press

Tuesday 17th April

6 rounds in pairs:  3 minutes on/off (one partner works 3 mins, one partner rests) 4 muscle-ups 8 DB push press (22.5/15kg) 16 KB swings (24/16kg) 32 Alt pistols

Saturday 14th April

Hero WOD “Hansen” 5 rounds for time: 30 KB Swings (32/24kg) 30 Burpees 30 Butterfly Sit-ups Marine Staff Sgt Daniel Hansen died 14th February 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie and his twin brother Read More

Friday 13th April

A) Every 2 minutes for 6 minutes 2 x High Hang Snatch B) Every 2 minutes for 6 minutes 2 x Hang Snatch C) Every 2 minutes for 6 minutes 2 x Snatch Lift-Offs + 2 Snatch   D) In pairs, 15 minute AMRAP: 6 toes through rings 8 power snatches (40/30kg) 10 air squats (* one Read More

Thursday 12th April

A) Tabata Pull-ups AB or Rope Climbs Push Press (40/30kg) Double Unders Front Squats (40/30kg) B) EMOM for 9 minutes 1) 15 tuck-ups 2) 15 arch rocks 3) 30 ceiling reaches

Wednesday 11th April

MG Bench Press E3MOM 3 rounds: 6 @ 65% 4 @ 75% 2 @ 85% 3 rounds (rest as needed between rounds): 10 single arm DB row 12 BB curl & press 14 v-ups 150m heavy object carry

Tuesday 10th April

EMOM 30 minutes: 1) 20 alternating DB snatches (22.5/15kg) 2) 10m walking KB lunges (24/16kg) 3) 10 burpee box overs 4) 10 bicycles 5) rest