Monday 130426

Dov Panda

13 Apr 2026 — 1 min read

CrossFit W.O.D
Strength:
Front Rack Reverse Lunges
10-10-8-8-8

Metcon:
For Time:
30-20-10
WallBall Shots #10/6kg
Box Jumps #60/50cm
Rest 02:00 Min
Into:
18-15-12
Chest To Bar Pull Ups
1DB Devil's Press #1x22.5/15kg
Rest 02:00 Min
Into:
12-9-6
Strict HSPU
2DB Box Step Overs #2x22.5/15kg

CrossFit Endurance

Buy In: 800m Run
Into:
50-40-30-20-10 Cals Row
50 Pull Ups
40 2KB Front Rack Lunges #2x16/12kg
30 Toes To Bars
20 Burpee Box Jump Overs
10 Wallwalks
Buy Out:800m Run

Sunday 120426

CrossFit W.O.D Strength: 15:00 Min Build Up For The Following Complex (From Floor): Thrusters Front Squats (2+2) Metcon: 10 Rounds For Time: 5 Hang Power Cleans #60/43kg 10 Lateral Burpees Over The Bar CrossFit Strength Part A: Deadlifts 5x5 Part B: E03:00MOMx4 Sets: 6

Saturday 110426

CrossFit W.O.D Strength: Paused Bench Press 6-6-4-4-2-2 *2Sec Pause At Chest on Each Rep Metcon: 4 Rounds For Time, IGUG (work in Teams Of 2): 500m Row 10 SandBag Cleans #70/45kg 20 Sandbag Squats 60m SandBag BearHug Carry

Friday 100426

CrossFit W.O.D Strength: Paused Back Squats 6x3 *2 sec Hold at the bottom of Each Rep Metcon: 02:00 Min Amrap\01:00 Min Rest x 5 Rounds: 10 HSPU 20 1KB Goblet Squats #32/24kg *Max Box Jumps For The remaining #60/50cm CrossFit Weightlifting Part 1:

Thursday 090426

Crossfit W.O.D Strength: Tempo RDL 8-8-6-6-4-4 @32X1 Tempo 30 Sec Side Plank\Per Side Between Sets. Metcon: "Nicole" 20:00 Min AMRAP: 400m Run Max UB Pull Ups CrossFit Endurance 38:00 Min AMRAP: 400m Run 12-9-6 Toes To Bars 1DB Snatch #1x17.5/12.5kg

Read more

Sunday 120426

Saturday 110426

Friday 100426

Thursday 090426