CrossFit Bambous

W.O.D. Thursday 10.04

0 - 10’
120/100 cal row

10’ - 20’
600m db farmers carry

20’ - 30’
100/80 cal echo bike

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W.O.D. Wednesday 9.04

4 sets
5 bench press 75/80%
3 lying medball chest throws

Every 90” for 10 sets
60 double unders/30 sit ups
Max h/r push ups

Alternate double unders & sit ups every round (5 rounds each movement)

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W.O.D. Monday 7.04

3 rounds for time:
20 burpee pull ups
20 front squats
20 box jumps

Rx: 70/45kg
Time cap 20’

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W.O.D. Thursday 3.04

8 rounds for time:
8 toes to bars
200m run
16 push ups
200m run

Time cap 30’

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W.O.D. Thursday 27.03

3 rounds for time:
200m farmers carry
1500/1350m bike
100 double unders
50 abmat sit ups

Rx: 2x22.5/15kg

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W.O.D. Tuesday 25.03

Weighted strict pull ups
3x2 ahap

2 rounds for time:
30 toes to bars
400m run
30 chest to bars
400m run

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W.O.D. Thursday 20.03

4x 8’ amrap
Run 1000m
Max calories row in remaining time

Rest 2’ between rounds

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W.O.D. Tuesday 18.03

Weighted strict pull ups
4x2 rpe 8-9

Amrap 15’
1 rope climb
10 hand release push ups
15 abmat sit ups

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W.O.D. Thursday 13.03

Every 3’ for 7 rounds
250/200m row
12 DB box step overs

Rx: 2x15/10kg

17.15 class and 18.15 class , two teams, one community.

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W.O.D. Tuesday 25.02

3 rounds for time:
15 chest to bars
25 h/r push ups
400m run