Archive for June, 2015

WOD – 1/7/15


Hilltop CrossFit – WOD

Weightlifting

Deadlift (20,20,20)

Lift every 3mins

Gymnastics

Chin Over Bar Hold (3 x 20sec )

Metcon

Metcon (Time)

5 rounds (12min time cap)

Run 200m

10 K2E

5 Squat Cleans (65-70% 1RM Clean)

WOD – 30/6/15


Hilltop CrossFit – WOD

Skill

Muscle-ups (3 rounds x A, B, C (6 rounds if no muscle ups))

A: 5 Ring Swings

B: 3-5 Banded Transitions

C: 3-5 Ring Dips (use bands as needed)

Core Strength/Stability (6 rounds x A, B, C)

A: 2 x 10sec Hollow, 20sec rest

B: 2 x 10sec Arch, 20sec rest

C: 20sec Side Plank (L&R)

Muscle Up/Pull Up Negatives (6 SLOW Negatives)

Metcon

Metcon (No Measure)

EMOM for 10mins

15sec Dragon Flag Hold

OR

30sec Glute Bridge Hold (1 leg off ground)

WOD – 29/6/15

Hilltop CrossFit – WOD

Weightlifting

Back Squat (5-5-5-5-5 (65-75%))

Gymnastics

L-Hang (Accum. 1min)

Feet above hips
Each break = 10 Arch Raises

Metcon

Metcon (Time)

7 Rounds

3 Wall Climbs

6 T2B

9 Box Jumps (70/60)

WOD – 27/6/15

Hilltop CrossFit – WOD

Character Building

Metcon (Time)

#teamhilltop Conquers the Summit

It will all be explained to you at 8:30am. You’ll need ticker, strength and a good team along side you!

Meet at the corner of Springs Rd and Summit Rd at 8:15am…..

WOD – 26/6/15


Hilltop CrossFit – WOD

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20mins

2 Muscle Ups

4 HSPU

8 KB Swings (32/24)

Nate.1 (AMRAP – Rounds and Reps)

AMRAP in 20mins

4 C2B Pull Ups

6 Deficit HRPU

8 KB Swings (24/16)

WOD – 24/6/15


Hilltop CrossFit – WOD

Skill

Toes-To-Bar

Metcon

15.Hilltop (AMRAP – Rounds and Reps)

AMRAP in 12mins

15 T2B

10 Hang Power Cleans (50/35)

5 STOH

50 Double Unders

WOD – 23/6/16


Hilltop CrossFit – WOD

Metcon

3 for 30 (Time)

3 rounds

30 KB Swings (24/16)

30 Push Ups

30 Abmat Sit Ups

WOD – 22/6/15


Hilltop CrossFit – WOD

Skill

Kipping Pull Ups Progression / Practice

Metcon

Pull & Run (Time)

30 Pull Ups

Run 400m

20 Strict Pull Ups

Run 400m

10 Weighted Pull Ups (15/5)

Run 400m