Phone: 0426 874 430 Email: info@balaclavacrossfit.com.au
Address:16-20 William Street, Balaclava, Vic

Welcome to CrossFit Balaclava

Todays WOD

29 Aug
0

Push Jerk
3-3-2-2-1
In between sets 1 min weighted Plank

WOD
9 x Snatch (60/40)
9 x CJ
9 x FS
2 x Rope Climbs (Rx+ 3 Rope Climbs all the way)
7 x Snatch
7 x CJ
7 x FS
2 x Rope Climbs
5 x Snatch
5 x CJ
5 x FS
2 x Rope Climbs

Optional Extras
4 x 500m Row (100%) 1 min rest …

29 Aug
0

20 min EMOM
1. 5 x Deadlift
2. 10 x HSPU/(Rx+ Strict)
3. 15 x KBS
4. 5 x up and back driveway

4 Rounds
15-20 x GHDs
400m Run
1 min Rest

Optional Extras
30-20-10
AD Cals
Box Jump overs
Carful of Shins don’t trip!…

24 Aug
0

Strict Press
3-3-3-3
In between sets 1min Max Double Unders

Partner WOD
Round for Round
20 Rounds
3 x Clean + Jerks (60/40)
5 x Ring Dips
7 x Burpees

Optional Extras
4 Rounds
10 x HSPU
50 x DUs…

24 Aug
0

Back Squats
5-5-5-5-5
in between sets 30 x hollow rocks

WOD
Thrusters (40/25)
21-15-9
9-7-5
Muscle Ups/Pull Ups + Ring Dips

Optional Extras
10min EMOM
1. 10 x Pull ups
2. 7 x Burpees touch pull up bar…

23 Aug
0

Snatch Balance
2-2-2-1-1-1
in between sets 20 x Ab mat sit ups

24-20-16
DB Power Snatch
Box Jump over
30-20-10

Optional Extras For Rx + extra work
4 Rounds
5 x Push Press
300m Row (Sprint)
1 min Rest…

23 Aug
0

Partner Warm up
100 x Sit ups facing each other passing ball in middle

Partner WOD
250 x DUs
200m Run together
150 x Wall Balls
200m Run together
100 x Box Jumps
200m Run together
75 x Pull Ups
200m Run together
50 x Power Clean + Jerk (60/40)
200m Run together
30 x Snatches (same bar
*Break Up as you like must hi five to swap …

22 Aug
0

In Pairs
25 x Hollow Rocks while partner Holds L sit on Rings
x 3

10 min EMOM
1 x Hang Power Clean
1 x Hang Power Clean just off Floor
1 x Power Clean

5 Rounds
50 x DUs
30 x 30 Wall balls
Rd 1; 1 x Power Clean + Jerk
Rd 2; 2 etc u
p to 5…