CrossFit Sydney "Credo"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For Time
30 Muscle Ups
or
120 Chin Ups
120 Dips
sets of 5s

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES

Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.

C2: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.

STRENGTH WOD


Hang Snatch
70%x3x4

Jerk
78%x3x3 81%x3x2

Clean Pull
100%x3x5

Back squat
86%x4x5

Weighted sit ups
3x10


CrossFit Sydney's Work Out of the Day Credo


You may talk about Crossfit!
You are not your WOD Time!
You are not your DeadLift Number!
You are not your 5min Snatch!
No One Wins a WO!
You seek Intensity over Duration!
Everyone will experience Attrition!
If the WO was easy you didn't WO!
If this is your first WO, you must complete as Recommended