Monday 30th September
20 Double Unders
10 Push Ups
5 Power Cleans
Complete as many rounds as possible in 25 mins of
150 Double Unders
15 Power Cleans B: 60/42.5 G&R: 80/60
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
Tuesday 1st October
3 Min Double Under Practise
10 Front Rack Lunges
2:00 to run 300m
1:00 to perform 50 Double Unders/100 singles
:30 to perform 20 Air Squats
10 Minute AMRAP
8 Dumbbell Thrusters
12 Dumbbell Front Rack Lunges B: 15/10 G: 22.5/15 R: 25/17.5
Wednesday 2nd October
Ass Bike and Wall Squat Tabata
8 RDS Alternating :30 on :20 off
Every Minute for 12 min perform
10 Hang Power Snatch @ 65% 1RM Snatch
30 Burpees over the bar
15 STOH B: 35/25 G: 42.5/30 R: 60/42.5
20 Burpees over the bar
10 Burpees over the bar
Thursday 3rd October
Run 300m then
8 Wall Balls
6 Jumping Pull Ups
5 Overhead Squats
Deadlifts B: 60/42.5 G: 80/60 R: 100/70
Wall Balls B: 7/4 G&R: 9/7
All reps to be performed ‘unbroken’
If you break on a set you must start from the beginning of that set.
Focus on efficiency and fortitude
3 Rounds for Time
60 SECS ME Cals Assault Bike
60 SECS ME Chest to Bar Pull Ups
60 SECS ME Overhead Squats
60 SECS REST
Friday 4th October
100 American KBS Swings
(keep it light and move fast)
7 Rounds for Time
10 Man Makers B: 15/10 G: 22.5/15 R: 25/17.5
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 DBL Dumbbell Russian Swings
:50 ON :10 OFF
Overhead plate hold 20/15
Plate Russian Twists
T-Plank hand step ups
Plate leg lifts side to side
Saturday 5th October
Do you think you have what it takes to be an Omni Dodger? 🤾🏾♀️🤾🏿♂️🤾🏾♀️🤾🏿♂️🤾🏾♀️🤾🏿♂️
Instead of partner WOD next Saturday we will be running trials for our dodgeball team that will be taking part in the two birds charity dodgeball tournament on the 13th October!
We need a team of 10 to take to the event on the 13th so ideally would like two teams of 10 (20) to turn up for trials.
I know that there was a lot of interest for getting a fun game of dodgeball in and this could be the perfect opportunity for us to figure out the team for the tournament and to have some community time too!
You can register for the event by following the link below.
The location is still to be decided. Chances are there will be a nominal charge per person to take part. This will be collected from all those that turn up and take part.
There will be no partner WOD on due to this taking place.
If you have any questions about this please let me know.