ROYAL CROSSFIT

Jan. 18, 2020

Team WOD


16' amrap
Athlete A : 250m row
Athlete A & B : 10 push-ups
Athlete B : 250m row
Athlete B & A : 250m row
etc, etc

Tips

☛ you can substitude 250m row with 600m assault bike or 250 ski erg.

Scaling

• 200m row
• box push-ups

Jan. 17, 2020

10' amrap


3 box jumps
3 deadlifts
6 box jumps
6 deadlifts
9 box jumps
9 deadlifts
etc etc

♂ 60cm 70kg
♀ 50cm 50kg

Tips

☛ remember that work outs that looks "simple" are the most intense..

Scaling

• smaller box, less load

On Ramp

Same with CrossFit's scaling options

Jan. 16, 2020

Athens Throwdown 2020 (WOD 2)


For time
50 toes to rings
30 wall ball shots
40 burpees to rings
30 chest to bar pull ups
50 wall ball shots

♂ 9kg
♀ 6kg

Scaling

•knees ups
•pull-ups, jumping pull ups
•less load, shorter target

On Ramp

35 knees up
20 wall ball shots
30 burpees to rings
20 pull ups
35 wall ball shots

Jan. 15, 2020

Heavy day


hang squat clean
3-3-2-2-1-1-1

accessory exercise:
double kettlebell overheas carry 4x15m

Jan. 14, 2020

For time


21 push-jerks
12 muscle-ups

15-push jerks
9 muscle-ups

9 push jerks
6 muscle-ups

♂ 60kg
♀ 40kg

Tips

☛ we will do a lot of muscle-up practice and progressions. so don't hesitate to come even if you can't do a single pull-up yet

☛ break to managable sets

☛ we will give 10 to 15 minutes to complete the work out

Scaling

• less load so you will not break more than 2 times per round
• 18-12-6 if you want to have a heavier load

• 9-6-3 if you can do muscle-ups but 12-9-6 are to many for you
• 12-9-6 pull-ups or ring rows followed by 12-9-6 parallette or box dips

On Ramp

21 push-jerks
12 pull-ups
12 box dips

15-push jerks
9 pull-ups
9 box dips

9 push jerks
6 pull-ups
6 box dips

♂ 30kg
♀ 15kg

Jan. 13, 2020

20'amrap


5 handstand push-ups
10 alternate dumbbell snatch
30 double-unders

♂ 22.5 kg
♀ 15 kg

Scaling

• 5 negative handstand push-ups or 5" handstand hold +5
push-ups
•less load
• 1minute max effort of double-unders or 60 single-unders

On Ramp

15' amrap
5" handstand hold+ 5 push-ups
10 alternate dumbbell snatch
30 single-unders

Jan. 11, 2020

Team WOD


15' amrap
120 wall ball shots
*athletes rotate every 20 reps

30 synchronized burpees

♂ 9 kg
♀ 6 kg

Tips

☛ try for 20 unborken wall ball shots in all rounds
☛ keep a steady pace on burpees along with your partner

Scaling

• less load for med ball and shorter target.

On Ramp

12' amrap
80 wall ball shots
*athletes rotate every 10 reps

20 synchronized burpees

♂ 6 kg
♀ 4 kg