Workout, Happening, and Updates at Crossfit 4551
DAILY WOD
WOD Wednesday 26/06/2024
Every 4mins x 8rds for load and reps:2 Deadlifts -Reps must be touch and go.
WOD Tuesday 25/06/2024
A) Every 2mins x 6rds:Weighted pull-ups – pronated grip:5-3-1 Weighted pull-ups – supinated grip:5-3-1 -Strict
WOD Monday 24/06/2024
“Double Snatcher” As many rounds as possible in 20mins:2 Calorie row or Ski2 Dumbbell snatches,
WOD Saturday 22/06/2024
Start a new round every 3mins x 9rds:Back squats10-5-3-1-1-1-3-5-10 *Perform a max rep effort of
WOD Friday 21/06/2024
“Gizzy” For time:13-11-9-7-5 reps:Deadlift 125kg (85kg)Knees to elbows Rest 1:1 13-11-9-7-5 reps:Split jerk, 84kg (55kg)Burpee
WOD Thursday 20/06/2024
“Blood Diamond” A) 5 x 1min Rounds – reps:10 (7) Calorie echo bikeMax reps, Kettlebell
WOD Wednesday 19/06/2024
“Kelly” 5 Rounds for time:Run 400m30 Box-jumps, 24″ (20″)30 Wallball shots, 9kg to 10ft (6kg
WOD Tuesday 18/06/2024
Complete one set every 2mins: A) Press1-1-1-1-1 B) Push press2-2-2-2-2 C) Push jerk3-3-3-3-3 -From the
WOD Monday 17/06/2024
“Two Left Feet” 6 x 3min Amreps:30 Double unders10 Abmat sit-ups5 Dumbbell hang cleans, 22.5kg
WOD Saturday 15/06/2024
“The Runners Sled” In teams of 2-4 complete the following, On a 20min clock –
WOD Friday 14/06/2024
“The Great Heist” 7 x 3min Rounds for max seconds:Row or Ski, 500m (400m)Max effort,
WOD Thursday 13/06/2024
A) Every 2mins x 6rds:Snatch3-2-2-1-1-1 -Any variation. B) “Ingrid” 10 Rounds for time – (15min
WOD Wednesday 12/06/2024
“A Turkish Delight” Ascending ladder in 16mins:1 Dumbbell turkish get-up50m Sandbag run, 25kg (15kg)2 Dumbbell
WOD Tuesday 11/06/2024
“The All Rounder Pounder” 5 Rounds for time:10 Bench press, 60kg (42.5kg)12 Toes to bar10
WOD Monday 10/06/2024
“3 Position Clean” Every 2mins x 10rds:1 High hang power clean 2 Hang power cleans3