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WodUp – Page 37 – AriFit Bangkok

January 24, 2022 – CrossFit for Health

A. Strength

Back Squat :
3 Reps @ 60%
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%

Rest 1-2 Minutes Between Sets.Scoring: Not Scored

B. Three Strikes

AMRAP 12:
3 Dumbbell Front Squats (50/35)'s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)'s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)'s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")

[Continue To Add 3 Reps Each Round]

*Score = Rounds + RepsScoring: Not Scored

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January 21, 2022 – CrossFit for Health

A. Alternating Sets: Alternating Kettlebell Goblet Cossack Squat, Single Leg Deadlift

4 sets, for quality, of:
A1. 20-16 Alternating Kettlebell Goblet Cossack SquatsA2. 8 Single Leg Deadlifts

B. TMP (MOD) :

21 Rounds for Time, with Buy In and Cash Out:

Buy In:
100 Mountain Climbers

Then:
5 Burpees
10 Push-Ups
15 Air Squats

Cash Out:
100 Mountain Climbers

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January 18, 2022 – CrossFit for Health

A. STRENGTH

Strict Press : All Sets Based Off 1RM Strict Press
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Scoring: Not Scored

B. “BOUNCER”

For Time:
100 Double Unders
800m Run or 2,000 Meter Bike or 1,000m Row
100 Single Arm Dumbbell Front Rack Reverse Lunges
800m Run or 2,000 Meter Bike or 1,000m Row
100 Double Unders
Scoring: Not Scored

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January 17, 2022 – CrossFit for Health

A. STRENGTH

Back Squat :
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 70%

Rest 1-2 Minutes Between Sets.Scoring: Not Scored

B. "ONLY FRANS"

For Time:
15-12-9:
Thrusters (95/65)
Strict Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters (115/85)
Kipping Pull Ups

[Rest 2 Minutes]

9-6-3:
Thrusters (135/95)
Burpee Pull Ups

*Score = Time it takes to complete the workoutScoring: Not Scored

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January 15, 2022 – CrossFit for Health

A. “HAIR OF THE DOG”

[Team of 2]
For Time:
100 Synchro AbMat Sit Ups
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
30 Alternating Dumbbell Plank Rows
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
30 Alternating Dumbbell Plank Rows
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Synchro AbMat Sit Ups

*Score = Time it takes athletes’ team to complete the workout.

Time Cap = 30 MinutesScoring: Not Scored

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