Todays WOD

27th May 2019
Warm-up
2 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climbers
0:10 Rest
0:20 Scap retraction push-ups
0:10 Rest
0:20 Good mornings (band or bar)
0:10 Rest
0:20 Sit-ups
0:10 Rest
0:20 Walking lunges
0:10 Rest
Metcon (Time)
Workout (~22:00)
Teams of 3
For time:
150 Bench press (60kg/40kg)
150 Deadlifts (100g/70kg)

*1 person must always be biking or rowing.
*There are 2 scores today: 1 for the time to complete the 150/150 and the other for the total calories rowed/biked
This workout combines a horizontal upper body push with a pull from the floor. The movements are light to moderately loaded and will challenge muscular endurance. Faster teams may complete this workout in under 15:00 while no team need go beyond 22:00.

Bench Press
*If athletes can perform more than 30 reps with the rx'd load, consider increasing the load that allows the athlete to achieve no more than 25 reps.
*Reduce weight to a load that allows for at least 15 reps to be completed unbroken.

Deadlift
*Use loads that allow for smooth and consistent sets of 10-15 reps to be performed.

Row/Bike
*Encourage athletes not to pace this too much. Set a goal pace to achieve on each effort that is a 70%+ effort.
Inverted (Max reps)
3 Sets:
0:15 Tuck handstand hold

3 Sets:
3 Wall walks + 0:15 handstand hold

15 Kick to handstand:
*Beginner: at wall
*Intermediate: at wall but try not to contact wall
*Advanced: freestanding

CrossFit Journal: The Performance-Based Lifestyle Resource

Membership

Pricing

Intro

$ 75

one time

Select Plan
  • First time Crossfitters
  • Two Introductory Classes
  • One FREE Week Unlimited Classes

All Access

$ 240

per month

Select Plan
  • Unlimited CrossFit
  • Unlimited Open Gym

Crossfit

$ 199

per month

Select Plan
  • Unlimited CrossFit

Open Gym

$ 120

per month

Select Plan
  • Unlimited Open Gym

Club KOVA

JOIN CROSSFIT KOVA

ABOUT US

Here at CrossFit KOVA our ultimate goal is to offer an outstanding and professional service for our members to come and fulfill their own personal health and fitness goals. In conjunction with the service we aim to provide a positive space that you don’t want to leave. We are fundamentally a CrossFit facility promoting constantly varied, functional movement, performed at high intensity, however we have a very open mind. We encourage and value all aspects of fitness, in an attempt to accommodate each and every individual to the best of our ability. Modifications, scaling, and additional work will be provided.

Included

27 Entirely guided CrossFit Classes per week
A variety of unique and friendly coaches
Fully equipped with custom, Australian made AlphaFit equipment

News