Crossfit Quantic

WOD 202025

25 Ottobre 2020

For Time:
15 Burpee Dumbbell Deadlifts (22,5/15)
1,500 Meter Assault Bike
12 Burpee Dumbbell Deadlifts (22,5/15)
1,200 Meter Assault Bike
9 Burpee Dumbbell Deadlifts (22,5/15)
900 Meter Assault Bike
6 Burpee Dumbbell Deadlifts (22,5/15)
600 Meter Assault Bike
3 Burpee Dumbbell Deadlifts (22,5/15)
300 Meter Assault Bike

WOD 201024

24 Ottobre 2020

3 Rounds For Time:
600 Meter Run
6 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans (60/40)
6 Push-ups
9 Air Squats

WOD 201023

23 Ottobre 2020

Heavy Set of 3: Push Press

AMRAP 12:
3 Push Presses (50/35)
3 Toes to Bar
3 Burpees Box Jump
6 Push Presses (50/35)
6 Toes to Bar
6 Burpees Box Jump
...
[Add 3 Reps Every Round]

WOD 201022

22 Ottobre 2020

For Time:
800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

WOD 201021

21 Ottobre 2020

Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

For Time:
30 Sumo Deadlift High Pulls (50/35)
20 Squat Snatches (50/35)
30 Sumo Deadlift High Pulls (50/35)

WOD 201020

20 Ottobre 2020

AMRAP 16:
Buy-In: 100 Wallballs

Max Rounds in Time Remaining:
15 Box Jump Overs
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (22,5/15)

WOD 201019

19 Ottobre 2020

On the 1:30 x 6 Sets:
3 Thrusters

7 Rounds For Time:
200 Meter Run
7 Thrusters (43/29)
7 Burpees

WOD 201018

18 Ottobre 2020

For Time:
3,000 Meter Assault Bike
30 Single Dumbbell Box Step-ups (22,5/15)
30 Power Cleans (60/40)

WOD 201017

17 Ottobre 2020

On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats (32/24)
12 Power Snatches (35/25)
9/7 Calorie Row

WOD 201016

16 Ottobre 2020

3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups

WOD 201015

15 Ottobre 2020

AMRAP 15:
12 Box Jump Overs
9 Deadlifts (125/85)
12 Box Jump Overs
9 Strict Handstand Push-ups

WOD 201014

14 Ottobre 2020

On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter One Dumbbell Run
20 Double Dumbbell Squats (22,5/15)

WOD 201013

13 Ottobre 2020

4 Rounds For Time:
24 Burpees
16 Toes to Bar
8 Push Jerks (75/50)

WOD 201012

12 Ottobre 2020

On the 1:30 x 6 Sets:
3 Power Cleans

AMRAP 15:
15 Power Cleans (45/30)
30 Double Unders
15 Wallballs (9/6)
30 Double Unders

WOD 201011

11 Ottobre 2020

For Time:
50/35 Calorie Assault Bike

3 Rounds:
15 Kettlebell Swings (24/16)
9 Burpees

50/35 Calorie Assault Bike

3 Rounds:
15 Kettlebell Swings (24/16)
9 Burpees

50/35 Calorie Assault Bike

WOD 201010

10 Ottobre 2020

For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell: 50/35

WOD 201009

09 Ottobre 2020

3 Rounds For Time:
21 Handstand Push-ups
12 Deadlifts (Bodyweight)
21 Box Jumps

WOD 201008

08 Ottobre 2020

AMRAP 20:
100 Double Unders
3 Rope Climbs
15 Hand Release Push-ups
30 AbMat Sit-ups

WOD 201007

07 Ottobre 2020

"NANCY"

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (43/29)

WOD 201006

06 Ottobre 2020

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (50/35)
4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (60/40)
4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (70/45)
4 Burpee Box Jump Overs

WOD 201005

05 Ottobre 2020

AMRAP 20:
50 Wallballs (9/6)
40 Alternating Dumbbell Snatches (22,5/15)
30 Single Dumbbell Reverse Lunge (22,5/15)
20 Toes to Bar

WOD 201004

04 Ottobre 2020

5 Rounds:
200 Meters Dumbbell Farmer Carry (22,5/15)
20 Deficit Push-ups
10 Dumbbell Push Jerks (22,5/15)

WOD 201003

03 Ottobre 2020

[On the 0:00]:
1 Mile Run

[On the 10:00]:
3 Rounds:
15 Hang Power Cleans (60/40)
12 Lateral Barbell Burpees
9 Thrusters (60/40)

[On the 20:00]:
1 Mile Run

WOD 201002

02 Ottobre 2020

3 Rounds For Time [25 Minute Cap]:
30 Power Snatches (35/25)
30 Box Jump Overs
30 Pull-ups
30 Push-ups

WOD 201001

01 Ottobre 2020

AMRAP 16:
Max 10-Meter Shuttle Runs

[On the 0:00]: 21 Kettlebell Swings
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings
[On the 14:00]: 21 AbMat Sit-ups

WOD 201010

01 Ottobre 2020

For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell: 50/35

WOD 200930

30 Settembre 2020

3 Rounds For Time:
800 Meter Run
20 Toes to Bar
10 Front Squats (85/60)

WOD 200929

29 Settembre 2020

Deadlift Heavy Set of 3

For Time:
30 Handstand Push-Ups
30 Deadlifts (100/70)
50 Lateral Barbell Burpees

WOD 200928

28 Settembre 2020

Every 4 Minutes x 5 Rounds:
30 Air Squats
60 Double Unders
7 Clean and Jerks (50/35)

WOD 200927

27 Settembre 2020

AMRAP 18:
200 Meter Run
10 Double Dumbbell Step Overs
5 Strict Toes to Bar

WOD 200926

26 Settembre 2020

5 Rounds:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Thrusters (43/30)
1 Minute Rest

WOD 200925

25 Settembre 2020

AMRAP 20:
200 Meter Run
16 Box Jumps
12 Chest to Bar Pull-ups
8 Single Arm Dumbbell Snatches (27,5/20)

WOD 200924

24 Settembre 2020

Barbell Floor Press
Heavy Set of 8

AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (22,5/15)
25 Double Unders
15 AbMat Sit-ups

WOD 200923

23 Settembre 2020

10-9-8-7-6-5-4-3-2-1:
Power Snatches (35/25)
Burpees

WOD 200922

22 Settembre 2020

21-15-9:
Power Cleans (50/35)
Hand Release Push-ups

Directly Into...

21-15-9:
Push Press (50/35)
Toes to Bar

WOD 200921

21 Settembre 2020

Build to a Heavy:
1 Pausing Front Squat (2 Seconds in Bottom)
1 Front Squat

10 Rounds For Time:
15 Wallballs (9/6)
200 Meter Run

WOD 200920

20 Settembre 2020

AMRAP 5:
60 Meters Walking Lunge
200 Meter Kettlebell Run
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
30 Meters Single Front Rack Dumbbell Walking Lunge (22,5/15)
200 Meter Kettlebell Run
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
15 Meters Double Dumbbell Front Rack Walking Lunge (22,5/15)
200 Meter Kettlebell Run
Max Calorie Row in Time Remaining

WOD 200919

19 Settembre 2020

For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (22,5/15)
400 Meter Med Ball Run 
30 Chest to Bar Pull-ups
400 Meter Med Ball Run
50 Single Arm Dumbbell Hang Clean and Jerks (22,5/15)
800 Meter Run

WOD 200918

18 Settembre 2020

3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats (22,5/15)
9 Deadlifts (70/50)

50 Wallballs

3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats (22,5/15)
9 Deadlifts (70/50)

50 Wallballs

3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats (22,5/15)
9 Deadlifts (70/50)

WOD 200917

17 Settembre 2020

Build to a Heavy Set of 3: Weighted Strict Pull-ups and Ring Dips

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
...
[Climb By 3 Reps Each Round]

WOD 200916

16 Settembre 2020

6 Sets For Load:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

WOD 200915

15 Settembre 2020

For Time:
1,200 Meter Run
200 Double Unders
50 Toes to Bar
25 Devil Presses