Archive for May, 2015

WOD – 1/6/15


Hilltop CrossFit – WOD

Front Squat (5,5,3,3,1,1,1RM)

*Move the absolute most weight possible SAFELY!!!

Metcon (Weight)

3 rounds of 6min EMOM

Min 1: 6 reps

Min 2: 5 reps

Min 3: 4 reps

Min 4: 3 reps

Min 5: 2 reps

Min 6: 1 reps

Round 1: Jerk (60/40)

Round 2: Power Clean

Round 3: Power Clean & Jerk

WOD – 30/5/15


Hilltop CrossFit – WOD

Snatch (3RM)

Front Squat (3RM)

400m Run (Time)

Max Effort 400m Run

WOD – 29/5/14


Hilltop CrossFit – WOD

Metcon (Time)

“The End”

3min AMRAP

Rest 1min

6min AMRAP

Rest 2mins

Complete for time

20 KB SDHP (24/16)

30 Wall Balls (9/6)

20 T2B

30 Box Jumps (60/50)

20 KB Swing

30 Burpees

20 STOH (60/40)

30 Pull Ups

WOD – 29/5/14


Hilltop CrossFit – WOD

Metcon (2 Rounds for reps)

“The End”

3min AMRAP

Rest 1min

6min AMRAP

Rest 2mins

Complete for time

20 KB SDHP (24/16)

30 Wall Balls (9/6)

20 T2B

30 Box Jumps (60/50)

20 KB Swing

30 Burpees

20 STOH (60/40)

30 Pull Ups

WOD – 27/5/15


Hilltop CrossFit – WOD

Deadlift (3RM )

*Reset at the bottom of every rep – NO Tn’G

Metcon (Time)

21-15-9

OHS (42.5/30)

Pull Ups

x2 Double Unders

WOD – 26/5/15


Hilltop CrossFit – WOD

Back Squat (10RM )

*No more than 5 attempts

Metcon (5 Rounds for reps)

“The Chief”

5 x 3min AMRAP – Rest 1min between

3 Power Cleans (60/40)

6 Push Ups

9 Air Squats

WOD – 25/5/15


Hilltop CrossFit – WOD

Clean (1RM)

Metcon (AMRAP – Rounds and Reps)

Death By…

4 Push Press (50/35)

2 burpees

(Push Press stay at 4, burpees increase by 2 each round)

WOD – 23/5/15

Hilltop CrossFit – WOD

Metcon (No Measure)

EMOM for 8mins:

2/3/4 Burpees

4/5/6 Box Jumps (60/50)

6/7/8 Wall Balls (9/6)

No rest, straight into:

EMOM for 4mins:

3/4/5 Burpees

5/6/7 Box Jumps (60/50)

7/8/9 Wall Balls (9/6)

Rest 4mins ONLY between EMOM and row
This is a 12min WOD where you choose the rep scheme – 2, 4 or 6 reps, 3, 5 or 7 reps or 4, 6 or 8 reps for the 1st 8mins. YOU MUST GO UP 1 REP EACH MOVEMENT for the last 4mins.

Ie. – if I chose the rep scheme of 3 burpees, 5 box jumps and 7 wall balls for the 1st 8mins, I would move up to 4, 6 and 8 reps for the last 4mins.

500m Row (Time)

Max Effort 500m Row