WOD - Today

Saturday 4th April and Sunday 5th April

7 workout challenge 

Workout 1 

1100 Saturday 

Details on our Facebook Page 

CrossFit Bull in Hereford. Please like and follow along 

Those who complete all 7 workout will be

entered into a prize draw to win a 6 month Membership

Stay Safe 

CFB Team 

 

 

WOD Archive

23/03/20

As of Friday 20/03/20 CrossFit Bull CLOSED until further notice 

Members have access to a private Facebook group for home workouts and support

' CrossFit Bull Members Corner '

Please request to join if you are a current member

If you enjoy our programming please see our archive which has over 6 years of workouts 

Thank you for all your support 

Stay Safe 

20/03/20

FMU 

 
Min 0-13 
P1 then P2 

6 mins to establish (1 min to transition and wipe down)
A Snatch Double 
 
Min 17-30
P1 then P2 (1 min to transition and wipe down)
 
AMRAP 6
6 x Power Snatch 60/40kg
8 x HR Push UPS 
12 x TTB 
 
For time
Run 400m*
2 rounds 
8 Strict HSPU
12 Pistol Squats 
16 Burpees
Run 400m 
 
7:10 cut off 
 
 
 

19/03/20

Deadlift and Anti Bac Wipe Thursday 

 
E2MOM 10 
15,12,10,8,6 Deadlifts 
 
AMRAP 6 
8 C2B 
16 Wall Balls 
 
AMRAP 6
10/8 Cals 
12 DB Snatch 22.5/15kg 
 

18/03/20

Squat Clean Wednesday 

 
10 mins to establish a heavy 
 
1 x Power Clean 
+ 1 x Hang Squat Clean 
+ 1 x Push Jerk 
 
 
AMRAP 6 
 
2,4,6,8,10,12...... reps of 
Squat Clean 
Bar Hop Burpees 

17/03/20

The Tuesday Burn  


 
2 Mins ON / OFF x 2 rounds 
 
Max Cals 
 
 
AMRAP 6
30 Double Unders 
10 HR Push UPS 
10 DB Thrusters 22.5/15kg 
 

16/03/20

Monday Funday 


E2MOM 32
 
  1.     5 Strict Pull Ups + 15 DB Push Press
          + 5 Strict Pull Ups 
 
  3.     15 Russian KBS + 25 Goblet Squats  
 

   5.    20 Paralette Passthroughs+ 
           40 Russian Twists 
 
   7.      Run 300m 

13/03/20

FMU 

 
EMOM 10
1 x Power Clean
 
 
Pairs AMRAP 14*
P1 Run 200m 
P2 1 x Power Clean 80/50kg + max T2B 
 
*Score is total T2B 
 
3 rounds*
12 SA KB Squat Clean 32/24kg (from hang)
12 Burpee over KB 
 
*3:45 cut off 

12/03/20

Sumo Plate Run Thursday 


E2MOM 10
  1. 5 x Sumo Deadlift 
  2. 5-10 Strict Ring Dips / Ring Support 
 
3 rounds for time*
 
30 Plate GTOH 20/15kg
30 OH Step Lunges 20/15kg (15 each leg)
30 / 20 HR Push UPS 
Run 800m 
 
20min cut off 
 
 
 
 
 
 
 
 

11/03/20

 

E2MOM 10
 
2 x Pause Front Squat (7 sec in the hole) 
 
AMRAP 18
50 Wall Balls
50 Ab Mat 
14 BMU / Pull UPS 
40 Wall Balls
40 Ab Mat 
12 BMU / Pull UPS 
30 Wall Balls
30 Ab Mat 
10 BMU / Pull UPS 
20 Wall Balls 
20 Ab Mat 
8 BMU / Pull UPS 
10 Wall Ball 
10 Ab Mat 
6 BMU 
 

10/03/20

Double Up Tuesday 

 
EMOM 10
2 x Strict Press 
 
AMRAP 5
 
12 STOH 50/35kg
30 Double Unders 
6 Burpees 
 
 
Rest 5 mins 
 
 
AMRAP 4
 
8 SDHP 50/35kg
24 Double Unders 
4 Burpees 

09/03/20

Monday Funday 

 
EMOM 35
  1. 6 x Static KB Split Squat + 6s hold last rep 
  2. 8-12 False Grip Ring Rows 
  3. 3 x Push UPS every 10s (12 reps total)*
  4. 15/12 Cals 
  5. 20s Hollow Hols + 20 Toe Touches 
 
*hold push up position in between reps 
3 reps @ 0s,10s,20s,30s 

06/03/20

Coach Gary’s Birthday Mash Up 

 
EMOM 10 
1 x Cluster 
 
Pairs AMRAP 14 alternate exercises 
 
12 Thrusters 50/35kg 
 
4 BMU’s / 8 C2B / 8 Pull UPS 
 
12 Med Ball Ab Mat 
 
 
Gaz’s 100 rep Finisher 
 
25 KBS OH 32/24
25 Goblet Squats 
25 KB Thrusters 
25 Burpees over KB 
 
*04:20 cut off 

05/03/20

Clean Up Thursday 


EMOM 10
2 x Power Clean 
 
 
Pairs AMRAP 12 YGIG 
 
12 Power Cleans 60/40
12 T2B 
 
P1 completes a whole round then P2 
 
Finisher 
4 mins MAX Reps Strict HSPU as a pair 

04/03/20

Snatchabell Wednesday 

 
EMOM 10
1 x Pause Squat Snatch (pause at pockets)
1 x OH Squat
 
 
Pairs AMRAP 4
 
Max Power Snatches 50/35kg 
 
Pairs AMRAP 14 YGIG
(P1 completes whole round before P2) 

12 SDHP 32/24kg
12 KB Reverse Lunges 32/24kg
12 Russian KBS 32/24kg 

03/03/20

Double Dead Under Tuesday 


E2MOM 10 (5 sets)
6  x Deadlift 
 
4 mins Double Under Teckers 
 
 
2 mins ON/OFF 
 
Round 1 
50 Double Unders 
MAX DB Snatch 
 
Round 2 
40 Double Unders 
Goblet Squats 24/16kg 
 
Round 3 
30 Double Unders 
Max Burpees 
 
 
 

02/03/20

Monday Funday 


EMOM 35
 
1. Every 10 s 1 x Strict C2B Pull Up (4 reps)*
 
2. Every 15s 3 x DB Thrusters (9 reps)**
 
3. 12/10 Cals best effort 
 
4. 10 SL V-UP + 30 Toe Touch
 
5. 10 Plate Push Up + 20 Plate Hops 
 
*hang tough in between reps
**hold in front rack between reps

28/02/20

Friday Mashed Right Up 


EMOM 10
1 x Power Clean + 1 x Push Jerk 
 

Pairs AMRAP 18 YGIG*
 
2,4,6,8,10 reps (back to 2 reps if completed) 
 
Power Cleans 60/40kg 
Font Squats 60/40kg 
Bar Hop Burpees 
 
P1 completes 1 complete round then P2 
Add 2 reps to everything each round 
 
 
Finisher*
 
50 Plate GTOH 
40 HR Push UPS 
30 Wall Balls 
20 T2B 
10 Burpees
 
*5:50 cut off 
 
 
 
 
 
 
 
 

27/02/20

 

Upside Down Deadlift Thursday 
 
EMOM 10
  1. 3 x Deadlift 
  2. 20s Nose to Wall 
 

A
For time*
25/20 Cals**
20/15 Deadlifts 100/70kg
25/20 Cals 
 
 
Rest 4 mins 
 
B
For time*
25/20 Cals**
20/15 Strict HSPU
25/20 Cals 
 
*4 min cap 
**lucky dip 

26/02/20

Bullapalooza Wednesday 

 
EMOM 10
1 x Squat Clean 
 
10 mins 
T2B teckers 
 
For time 
 
Buy in 7 T2B 
 
36 Clean and Jerks 60/40
 
*EMOM 7 T2B 
 

25/02/20

Snatch Tuesday 

 
EMOM 10
1 x Power Snatch 
+ 1 x Hang Squat Snatch 
 
 
Pairs AMRAP 21 - alternate exercises 
 
9 Power Snatch 60/40kg
6 Bar Muscle UPS / 12 Pull UPS 
18 Wall Balls 

24/02/20

Bull Gone Bad Monday 

 
EMOM 10
  1. 30s Triple / Double Unders 
  2. 5-8 Strict C2B 
 
 
Bull Gone Bad 
18mins Running Clock 
3 rounds of 1 min per station for max reps 
 
T2B
SDHP 32/24kg KB 
Calories Row/Ski/Bike 
DB Snatch
Burpee Over Paralette 
Rest 

21/02/20

FMU 

 
E2MOM 10
10 x Deadlifts 
 
A  
10-1 reps Back Squat 60/40kg
1-10 reps HSPU
 
*10min cap 
 
B
10-1 reps Ring Dips 
1-10 reps SDHP 50/35kg Barbell 
 
*10min cap
 
 
 
Finisher 
40/30 Cals for time 

20/02/20

Barbell Hell 


E2MOM 12

Barbell Complex
 
1 x Squat Clean +
1 x Hang Squat Clean +
1 x Front Squat 
1 x Push Jerk 
 
Pairs Heavy Grace 
60 GTOH for time 
70/50kg
 
*10 min cut off 
 
Finisher 
3 rounds 
P1 15 GTOH Plate 25/20kg 
P2 12 T2B 
 
3:40 cut off 
 
 
 
 

19/02/20

Head Coach's Birthday today 

He's 37 but we added 10 reps to everything just for the craic 👍💪

15 mins to do
5 sets
8 x floor press
5 x strict pull ups with a max hold after last rep

19 min amrap pairs
47 Russian in swings
47 abmat
47 pull ups
47 wall ball
47 db snatch

Finisher
2 min cut of
47 burpees

 

18/02/20

Due to the Gym Closure Yesterday 

Todays WOD is Yesterdaya WOD 

 

E2MOM 40
 
Max Cals in 60s (row/ski) 
+ max unbroken push ups 
 
15 plate sit ups 15/10kg 
+ 10 Ring Rows (feet elevated)
 
6 Step UPS (each leg) 20’’
+ 12 Jump Goblet Squats 24/16kg 
 
3 x DB Push Press every 15s for 12 reps total 
(3 reps at 0s, 15s, 30s, 45s hold in FR until 60s)

17/02/20

Monday Fun Day 

 
E2MOM 40
 
Max Cals in 60s (row/ski) 
+ max unbroken push ups 
 
15 plate sit ups 15/10kg 
+ 10 Ring Rows (feet elevated)
 
6 Step UPS (each leg) 20’’  24/16kgKB
+ 12 Jump Goblet Squats 24/16kg 
 
3 x DB Push Press every 15s for 12 reps total 
(3 reps at 0s, 15s, 30s, 45s hold in FR until 60s)
 
 
 

14/02/20

FMU 

 
EMOM 10
Power Snatch  3-3-3-2-2-2-1-1-1-1
 
 
Pairs AMRAP 18 Alternate Exercises 
 
8 Power Snatch 60/40kg
18 Wall Balls 
4 Bar Muscle UPS / 8 C2B 
 
 
3 rounds 
16 x SA DB C+J (8 E.A) 22.5/15kg
16 x DB Squat 22.5/15kg
 
*3:40 cut off 
 

13/02/20

Deadlift Thursday 


EMOM 10
  1. 3 Deadlifts 
  2.  20s Hollow Hold + 6 Hollow Rocks
 
AMRAP 3  (3 on/off) 
A
6 x DB Deadlifts 
6 x DB Hang Power Clean 
6 x DB STOH
#22.5/15kg 
 
B
10 x Plate GTOH 
30 x Double Unders 
 
C
10 T2B
10 Burpees 
 
 
 
 

12/02/20

Our Favourite ... Helen

EMOM 5
3 x Strict Press
EMOM 5
3 x Push Press

‘Heavy Helen’

3 rounds for time

Run 400m
21 KB Swings 32/24
12 C2B

11/02/20

WOD 11/02/20

 
EMOM 12 
1. 1 x Power Clean 
+ 1 x Hang Squat  Clean 
2. Strict HSPU / HSPU progressions 
 
4 Rounds each for time 
Every 5 mins for 20 mins 
 *4 mins cut off 
 
12 Hang Power Cleans 60/40kg
12 Back Rack Static Split Squats (6 EL) 60/40kg
12 Burpees 
6 Squat Cleans 60/40kg
6 Strict HSPU 
6 Strict Pull UPS
Take it by the horns