WOD Archives - Crossfit Cork

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WORKOUTS OF THE WEEK APRIL 8TH – 14TH

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WORKOUTS OF THE WEEK MARCH 4TH – 10TH

Monday
Performance

Strength
Back Squat
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
If you have successfully completed 3 waves (+5kg) then add another 2.5kg to every
lift
WAVE 1
85% (+7.5kg) x 1 rep
85% (+7.5kg) x 2 reps
85% (+7.5kg) x 3 reps
WAVE 2
88% (+7.5kg) x 1 rep
88% (+7.5kg) x 2 reps
88% (+7.5kg) x 3 reps
WAVE 3
90% (+7.5kg) x 1 rep
90% (+7.5kg) x 2 reps
90% (+7.5kg) x 3 reps
Numbers based off recent 1RM
Pull Ups
3 x max reps

Conditioning
Five rounds for time:
Run 200m
12 Front Squats 45/30kg
12 Pull-Ups

Fitness

Strength
Back Squat
3 x 5
Pull Ups
3 x 5-8 Jumping Negatives

Conditioning
Five rounds for time:
Run 200m
12 Front Squats 30/20kg
12 (Jumping) Pull-Ups

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Seated DB Press x 5 reps
Rest 45s
Hanging Knee Raise x 15
Rest 45s
Bear Crawl x 30m
Rest 2 mins

Conditioning
Five rounds for time:
Run 200m
12 Goblet Squats
12 Ring Rows

Tuesday
Performance

Skills
10 mins to work on Double Under progressions

Strength
Power Clean
2RM

Conditioning
6 Min AMRAP

Buy In: 40 Wall Balls
10 Deadlifts 70/50kg
10 Burpees over bar
Rest 3 Mins
6 Min AMRAP
Buy In: 30 Wall Balls
6 Deadlifts 90/70kg
6 Burpees over bar

Fitness

Skills
10 mins to work on Double Under progressions

Strength
(Hang) Power Clean
2RM

Conditioning
6 Min AMRAP
Buy In: 40 Wall Balls
10 Deadlifts 50/35kg
10 Burpees over bar
Rest 3 Mins
6 Min AMRAP
Buy In: 30 Wall Balls
6 Deadlifts 70/50kg
6 Burpees over bar

Novice

Skills
10 mins to work on Double Under progressions

Strength
(Hang) Power Clean

2RM

Conditioning
6 Min AMRAP
Buy In: 30 Wall Balls
10 KB Deadlifts
10 Burpees over KB
Rest 3 Mins
6 Min AMRAP
Buy In: 20 Wall Balls
6 KB Deadlifts
6 Burpees over KB

Wednesday
Performance

Strength
Back Rack Reverse Lunges
3 x 8
Skin The Cat
3 x max reps

Conditioning
In teams of 2, complete the following for time:
100 DB Clean & Jerk 2 x 22.5/15kg
80 DB Thruster
60 DB OH lunge
400m Run (together)
*1 person working at a time

Fitness

Strength

Back Rack Reverse Lunges
3 x 8
Skin The Cat
3 x max reps

Conditioning
In teams of 2, complete the following for time:
100 DB Clean & Jerk 2 x 15/10kg
80 DB Thruster
60 DB Front Rack lunge
400m Run (together)
*1 person working at a time

Novice

Strength
3 Sets of:
DB Reverse Lunges x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Max Hang from Rings
Rest 45s
Hollow Rocks x 12 reps
Rest 2 mins

Conditioning
In teams of 2, complete the following for time:
70 DB Clean & Jerk
60 DB Thruster
50 DB Walking lunge
400m Run (together)
*1 person working at a time

Thursday
Performance

Strength
Snatch
3, 3, 3

Conditioning
Tailpipe

Fitness

Strength
(Hang) Snatch
3, 3, 3

Conditioning
Tailpipe

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Med Ball OH Toss x 10 reps
Rest 45s
Box Push x 30m
Rest 2 mins

Conditioning
Tailpipe

Friday

Performance

Strength
Deadlift
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
If you have successfully completed 3 waves (+5kg) then add another 2.5kg to every
lift
WAVE 1
85% (+7.5kg) x 1 rep
85% (+7.5kg) x 2 reps
85% (+7.5kg) x 3 reps
WAVE 2
88% (+7.5kg) x 1 rep
88% (+7.5kg) x 2 reps
88% (+7.5kg) x 3 reps
WAVE 3
90% (+7.5kg) x 1 rep
90% (+7.5kg) x 2 reps
90% (+7.5kg) x 3 reps
Numbers based off recent 1RM

Conditioning
Surprise Team WOD 🙂

Fitness

Strength
Deadlift
1 x 5

Conditioning
Surprise Team WOD 🙂

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Hanging Knee Raises x 15
Rest 45s
Pallof Press x 20 reps
Rest 45s
Back Extensions x 10 reps
Rest 2 mins

Conditioning
Surprise Team WOD 🙂

Saturday

Lifting
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat
Every 2 min, for 20 mins (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Conditioning
CrossFit Open 19.3

WORKOUTS OF THE WEEK FEB 25TH – MAR 3RD

Monday
Performance

Strength
Back Squat
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
If you have successfully completed 3 waves (+2.5kg) then add another 2.5kg to
every lift
WAVE 1
85% (+5kg) x 1 rep
85% (+5kg) x 2 reps
85% (+5kg) x 3 reps
WAVE 2
88% (+5kg) x 1 rep
88% (+5kg) x 2 reps
88% (+5kg) x 3 reps
WAVE 3
90% (+5kg) x 1 rep
90% (+5kg) x 2 reps
90% (+5kg) x 3 reps
Numbers based off recent 1RM
Chin Ups
3 x Max Reps

Conditioning
E4MOM for 16 mins
30 Wall Balls
20 Burpees
Run 200m

Fitness

Strength
Back Squat
3 x 5 (Drop back 10kg from last week)
Chin Ups
3 x 5-8 Jumping Negatives

Conditioning
E4MOM for 16 mins
25 Wall Balls
15 Burpees
Run 200m

Novice

Strength
3 Sets of:
Back Squats x 5 reps
Rest 45s
Piston Press x 10 reps
Rest 45s
Ring Rows x 10
Rest 45s
Pallof Press x 20
Rest 2 mins

Conditioning
E4MOM for 16 mins
20 Wall Balls
10 Down Ups
Run 200m

Tuesday
Performance

Strength
KB Complex
3 Working sets of:
5 x S.A. KB swing
5 x S.A. Bent Over Row
5 x Front Rack Squat
5 x S.A. Press
Kettlebell Hot Potato – 30 seconds

Do all of your reps on 1 side before switching the KB to the other hand and repeating
the complex

Conditioning
In Teams of 2, alternating Full Rounds, complete
10 Rounds of:
4 DB Strict Press
8 DB Bent Over Row
20m DB OH Carry

Fitness

Strength
KB Complex
3 Working sets of:
5 x S.A. KB swing
5 x S.A. Bent Over Row
5 x Front Rack Squat
5 x S.A. Press
Kettlebell Hot Potato – 30 seconds

Do all of your reps on 1 side before switching the KB to the other hand and repeating
the complex

Conditioning
In Teams of 2, alternating Full Rounds, complete
10 Rounds of:
4 DB Strict Press
8 DB Bent Over Row
20m DB OH Carry

Novice

Strength
KB Complex

3 Working sets of:
5 x S.A. KB swing
5 x S.A. Bent Over Row
5 x Goblet Squat
5 x S.A. Push Press
Kettlebell Hot Potato – 30 seconds

Do all of your reps on 1 side before switching the KB to the other hand and repeating
the complex

Conditioning
In Teams of 2, alternating Full Rounds, complete
10 Rounds of:
4 DB Strict Press
8 DB Bent Over Row
20m DB OH Carry

Wednesday
Performance

Strength
Power Snatch x 2 @70%
EMOM 10 min

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps
10 Push Press 50/35kg

Rest 2 mins between sets, and complete a total of 4 sets for max reps. Start with
Box Jumps each round.

Fitness

 

Strength
(Hang) Power Snatch x 2 @70%
EMOM 10 min

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps
10 Push Press 40/30kg

Rest 2 mins between sets, and complete a total of 4 sets for max reps. Start with
Box Jumps each round.

Novice

Strength
Snatch High Pull
EMOM 10 min

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
8 Box Jumps
8 DB Push Press

Rest 2 mins between sets, and complete a total of 4 sets for max reps. Start with
Box Jumps each round.

Thursday
Performance

Strength
Back Rack Lunges
3 x 6 l/r

Conditioning
Complete 6 rounds for time:
7 Russian Swing 32/24kg
21 Double Unders
20m Bear Crawl Shuttle (Length of mats and back)

Fitness

Strength
Back Rack Lunges

3 x 6 l/r

Conditioning
Complete 6 rounds for time:
7 Russian Swing 24/16kg
21 Double Unders (42 Singles)
20m Bear Crawl Shuttle (Length of mats and back)

Novice

Strength
3 Sets of:
DB Lunges x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Superman Hold x 45s
Rest 45s
Hollow Rocks x 12 reps
Rest 2 mins

Conditioning
Complete 5 rounds for time:
7 Russian Swings
42 Single Skips
20m Bear Crawl Shuttle (Length of mats and back)

Friday
Performance

Strength
Deadlift
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%

If you have successfully completed 3 waves (+2.5kg) then add another 2.5kg to
every lift
WAVE 1
85% (+5kg) x 1 rep
85% (+5kg) x 2 reps
85% (+5kg) x 3 reps
WAVE 2
88% (+5kg) x 1 rep
88% (+5kg) x 2 reps
88% (+5kg) x 3 reps
WAVE 3
90% (+5kg) x 1 rep
90% (+5kg) x 2 reps
90% (+5kg) x 3 reps
Numbers based off recent 1RM

Accessory
Dragon Flags 3 x 12

Conditioning

21-15-9

Hang Clean 60/45kg

C2B

 

Fitness

Strength
Deadlift
1 x 5 (Drop back 10kg from last week)

Accessory
Dragon Flags 3 x 8

Conditioning

21-15-9

Hang Clean 50/35kg

Pull ups

Novice

Strength
3 Sets of:
KB Deadlift x 10 reps
Rest 45s
Hanging Knee Raises x 15
Rest 45s
Farmers Walk x 30m
Rest 45s
Banded Pull Aparts x 20 reps
Rest 2 mins

Conditioning

15-12-9

DB Hang Clean

Banded Pull up

Saturday

Lifting
Over head squat: Build to your heaviest triple

Pause front squat: 5 x 1 (3 second pause)

Pause Jerk: Build up in sets of 3 to 70% (3 second pause)

Conditioning
CrossFit Open 19.2

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