ROYAL CROSSFIT

Nov. 14, 2019

Team wod


20' amrap
5 devil's press
15 wall ball shots

When athete A works, athlete B runs 200m . Then rotate.
Athlete A has to wait for athlete B to start running.

♂ 9kg ,2x22.5 kg
♀ 6kg ,2x15kg

Scaling

• less load for med ball and dumbbells

On Ramp

15 minutes of the same work out with less loads.

Nov. 13, 2019

For time


50 push press
150 double-unders
25 strict pull-ups

25 shoulder press
150 double-unders
50 kipping pull-ups

♂ 20kg ♀15kg

Scaling

• less load
• 300 single-unders
• low bar pull-ups for strict pull-ups
• kipping + low bar pull-ups eg 5 kipping + 5 low bar pull ups
• may choose a rep scheme from On Ramp version

On Ramp

35 push press
150 single-unders
15 strict pull-ups

15 shoulder press
150 single-unders
35 kipping pull-ups

Also may choose one of CrossFit's scaling options

Nov. 12, 2019

Tabata


Tabata 1
2 rounds of front squats
2 rounds of burpees over bar
2 rounds of sumo deadlift high pull
2 rounds of burpees over bar
rest 2'

Tabata 2
2 rounds of front squats
2 rounds of burpees over bar
2 rounds of sumo deadlift high pull
2 rounds of burpees over bar
rest 2'

Tabata 3
2 rounds of front squats
2 rounds of burpees over bar
2 rounds of sumo deadlift high pull
2 rounds of burpees over bar

Tabata 1
♂ 50kg ♀35kg

Tabata 2
♂ 40kg ♀25kg

Tabata 3
♂ 30kg ♀20kg

Nov. 11, 2019

14' amrap


7 box over jumps
7 push-ups
7 kettlebell swings

♂ 24kg /60 cm
♀ 16kg/50cm

Scaling

• smaller box
• box push-ups
• less load

Nov. 9, 2019

Team Wod


20'amrap
athl. 1 200m run
athl 2. row,bike or ski for calories
athl 3 plank hold

rotate after each round
when plank breaks, rowing/biking or skiing stops.

Nov. 8, 2019

12' amrap


5 toes to bar
6 power clean for the odd rounds, 6 push jerk for the even rounds
7 box jumps

♂ 60kg /60 cm
♀ 40kg / 50cm

Scaling

• straight legs raises
• less load
• smaller boxes

Nov. 7, 2019

For time


4 rounds of
20 sit-ups
30 wall ball shots 9kg/6kg
20 burpees

Scaling

•3 rounds
•less load for wall ball shots

On Ramp

For time
3 rounds of
20 sit-ups
20 wall ball shots 6kg/4kg
10 burpees