Move

CrossFit Doha – Move

CrossFit 052718

CrossFit Doha – CrossFit

Back Squat (4×8 @ 70%)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

15 Box Jumps @ 24/20

10 Wall Balls @ 20/14

5 Burpees

Swim WOD – 050818

CrossFit Doha – Swim WOD

Metcon: (Time)

50.40.30.20.10

Mountain climbing

25.20.15.10.5

V ups

w/ 100m Swim

Kids – 042818

CrossFit Doha – Kids

Warm-up

medball warm up

Games

bowling game

Metcon: (Time)

5 Rounds:

2 Length of walking lunges

4 Length run with the ball

2 Muscle up

1 Basketball shot

Games

Football shot

Adults 092417

CrossFit Doha – Accessory Work

1 Snatch + 1 Hang Snatch + 1 Overhead Squat (20min to establish a heavy single for the day)

Overhead Squat (5×1)

Adults 083017

CrossFit Doha – Adults

Metcon (AMRAP – Rounds and Reps)

At 15:00

15min AMRAP

5 Med Ball Clean @ 20/14

10 Wall Balls

15 Burpees

Metcon (AMRAP – Rounds and Reps)

Running Clock

At 0:00

10min AMRAP

20 KB Swings @ 24/16

50 Double Unders

Accessory Work 080217

CrossFit Doha – Accessory Work

Announcements

Rest/Recovery day. No Accessory Work.

Adults 070617

CrossFit Doha – Adults

Front Squat (30min to establish a 1 rep max)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Teens 112016

CrossFit Doha – Teens

Back Squat (5×5)

Pull-ups (Max reps in 1min)

Power Clean (EMOTM: 8min x 4 @ 60%)

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

3 Muscle up

5 Pull up

Teens 111716

CrossFit Doha – Teens

Back Squat (7×5)

Sit-ups (EMOTM: 10min x 6-10)

Power Clean (10min to establish a 1 rep max)

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 Sec. HS Hold

6 T2B

Kids / Pre Teens – 111416

CrossFit Doha – Kids/Pre-Teens

Warm-up

agility warm up with the ladder

Skill

Pull ups

Pull-ups (4 x max in 20 secs.)

Tabata

pull ups and dot drills

Fitness test

Tabata rowing

Games

dog dog cat game

Kids / Pre Teens – 111316

CrossFit Doha – Kids/Pre-Teens

Warm-up

Obstacle course warm up

Skill

Wall ball

Wall ball (4 x 5 )

Tabata

Wall ball ,run , Thruster, skip

Fitness test

Tabata rowing

Games

Basketball game

Swim WOD – 111316

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

20 toe and heels rock

20 front kicks

20 back kicks

20 air squat

20 side lunges

20 arm swings

swim wod warm up

200m swim

Swim Skill

50m FR drills ( 1 arm FR after 6 kicks )

50m FR drills ( 2x arm pull L then 2 @R )

50m FR drills (3 arm pull before breath

50m FR swim

EMOTM

4 x 25m FR swim

Metcon

4 Rounds:

10 Front lunges

10 Weighted sit ups

100m swim

Ladies 11132016

CrossFit Doha – Ladies

Skill

Back Squat 20/15kg

Tabata

Hollow Rock

Metcon

10min AMRAP

10 KB Swings

7 Burpee

10 MB Clean

Kids / Pre Teens – 111216

CrossFit Doha – Kids/Pre-Teens

Warm-up

Tabata warm up- run, squat, run, skiing, skip, stink bug,run,bear crawl

Skill

Thrusters

Thruster (4 x 10)

Tabata

Thrusters and Dot drills

Fitness test

1 min. air squat

Games

basketball game

Swim WOD – 111216

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

20 Air Squat

20 Back lunges

20 Arm swing (synchronized)

20 Arm swing ( alternate )

20 Pike press

swim wod warm up

150m Kicks and swim (12.5m kicks +12.5m swim )

Swim Skill

50m Elem. backstroke

50m BR kicks

50m BR drills ( 2 kicks,1 pull )

50m BR swim

EMOTM

2 x 25m BR swim

2 x 25m FR swim

Metcon

10 Wall ball

20 Pike press

10 G2OH

20 Air squat

10 Russian twist

20 Sit ups

10 Lunges

20 Dips

( All with 25m swim )

Ladies 11122016

CrossFit Doha – Ladies

Metcon

Partner WOD

For Time:

160 Cal Row

160 Sit Ups

120 Cal Row

120 Wall Ball

80 Cal Row

80 Box Jumps

40 Cal Row

40 Burpees

Kids / Pre Teens – 111116

CrossFit Doha – Kids/Pre-Teens

Warm-up

Agility relay with the ladder

Skill

Sumo Deadlift High Pull

Sumo Deadlift High Pull (4 x 10)

Tabata

SDHP and Skiing

Fitness test

1 min. push ups

Games

Tag game with 2 tagger.

Metcon

Tabata – Push press and Starfish jump

Teens 111016

CrossFit Doha – Teens

Deadlift (10×5)

Push-ups (Max reps in 3min)

Power Clean (Max reps in 5min @ 70%)

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

20 Skips

5 T2B

Kids / Pre Teens – 111016

CrossFit Doha – Kids/Pre-Teens

Warm-up

Tabata warm up- run, squat,skip,stink bug, hop,, side lunges.laterals

Skill

Wall ball

Wall ball (5 x 5)

Tabata

Wall ball, run, slam ball, broad jump

Fitness test

Rowing – Tabata

Games

Basketball game

Ladies 11092016

CrossFit Doha – Ladies

Skill

Clean

EMOTM

3:10

Metcon

12 Min AMRAP

5 Clean

10 G2O

20 Situp

Kids / Pre Teens – 110916

CrossFit Doha – Kids/Pre-Teens

Warm-up

basketball game warm up

Skill

Skipping

Tabata

skip and Bear crawl

Fitness test

tabata – rowing

Games

dodge ball

Teens 110816

CrossFit Doha – Teens

Back Squat (10×5)

Dips (Max reps in 3min)

Squat Clean (Max reps in 5min @ 70%)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

4 Pull-ups

6 KB Swings

Ladies 11082016

CrossFit Doha – Ladies

Skill

Front Squat

Metcon

16 Min AMRAP

3 Push-ups

3 MB Cleans

6 Push-ups

3 MB Cleans

9 Push-ups

3 MB Cleans

12 Push-ups

6 MB Cleans

15 Push-ups

6 MB Cleans

18 Push-ups

6 MB Cleans

21 Push-ups

9 MB Cleans

Swim WOD – 110816

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

20 knee tocks

20 hip and leg rotations

20 knee rotations

20 pike press

20 arm rotations

swim wod warm up

150m swim

Swim Skill

50m Bk kicks arms on side

50m Bk drills 1 arm after 6 kicks

50m Bk drills change arms after 6 kicks

50m Bk swim

EMOTM

2 x Bk swim

2 x Fr swim

Metcon

4 Rounds:

15 G2OH

100m Swim

Kids Pre Teens – 110816

CrossFit Doha – Kids/Pre-Teens

Warm-up

Ball relay warm up

Skill

Wall ball

Wall ball (4 x 5 )

Tabata

Wall ball , run, wall ball, wall walk (stink bug)

Fitness test

Pull ups – 1 min.

Games

Duck, duck goose

Kids / Pre Teens = 110716

CrossFit Doha – Kids/Pre-Teens

Warm-up

Obstacle course warm up

Skill

BOx jump

Box Jumps (4 x max in 20 secs.)

Tabata

box jump and run

Fitness test

1 min Air squat

Games

Tag game

Metcon

Tabata = skiing and buny hop

Ladies 11072016

CrossFit Doha – Ladies

Skill

Deadlift

Metcon

Buy In: 20 Burpees

21-15-9

Front Squat

Deadlift

Buy Out: 20 Burpees

Teens 110616

CrossFit Doha – Teens

Shoulder Press (10×5)

Push-ups (Max reps in 3min)

Power Snatch (Max reps in 5min @ 70%)

base-line assessment (AMRAP – Rounds and Reps)

AMRAP: 7 minutes

5 PUL-UPS

10 BURPEES

15 SIT-UP

20 SQUATS

Kids / Pre Teens – 110616

CrossFit Doha – Kids/Pre-Teens

Warm-up

Obstacle course warm up

Skill

Sumo Deadlift

Sumo Deadlift (4 x 10)

Tabata

Sumo Deadlift and Sit ups

Fitness test

Air squat – 1 min.

Games

Basketball game

Metcon

Tabata- Box jump and press

Swim WOD – 110616

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

20 Squats

20 push ups

20 Sit ups

20 Side lunges

20 Arm rotations

swim wod warm up

6 Rounds

12.5m kicks

12.5m swim

Swim Skill

50m FR drills – High elbow

50m FR drills – Straight arms

50m FR drills – Wide arms

5om FR swim (12.5m fast + 12.5m slow)

EMOTM

4 Rounds

25m FR swim

Metcon

40 Air squat

30 Sit ups

20 Push ups

10 muscle up

(all with 100m swim)

Ladies 11062016

CrossFit Doha – Ladies

Metcon

For Time

30 Cal Row

30 Push Ups

20 Cal Row

40 Squats

10 Cal Row

50 Sit Ups

Kids / Pre Teens – 110516

CrossFit Doha – Kids/Pre-Teens

Warm-up

Ball relay game warm up

Skill

Rowing

Tabata

rows

Fitness test

1 min. Air squat

Games

Build the tower

Metcon

Tabata:

Stink bug and run

Swim WOD – 110516

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

20 Toes to heels rocking

20 Air squat

20 side lunges

20 goodmoornings

20 Arm rotations

swim wod warm up

2 Rounds :

50m kicks

50m pull

Swim Skill

2 X 25m Elem. BK

2 x 25m BR kicks w/ board

2 x 25m BR kicks no board

2 x 25m BR drills ( 2kicks, 2 pull )

2 x 25m BR swim

EMOTM

2 Rounds

25m FR swim

25m BR swim

Metcon

4 Rounds:

100m swim

10 Dips

5 jump in- jump out

Kids / Pre Teens – 110416

CrossFit Doha – Kids/Pre-Teens

Warm-up

Warm up relay -run, skip, hop, bear crawl and crab walk- 6 mins.

Skill

Push ups

Push-ups (4 x max in 20 secs.)

Tabata

Push ups and skiing

Fitness test

1 min. Air squat

Games

Duck – duck- goose

Metcon

Tabata – Star jump and bunny hop

Teens 110316

CrossFit Doha – Teens

Shoulder Press (5×5)

Pull-ups (EMOTM: 10min x 7-12)

Squat Clean (10mins to establish a 1 rep max)

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

3 Muscle-up

4 Shoulder Press

Ladies 110316

CrossFit Doha – Ladies

Skill

Snatch

EMOTM

10min

5 Snatch

Tabata

20:10 x 8

Hollow Rocks

Metcon

10min AMRAP

2-4-6-8-10-12…

Ring Rows

Push-ups

Supermans

Box Jumps

Kids / Pre Teens –

CrossFit Doha – Kids/Pre-Teens

Warm-up

dribbling relay warm up – 6 mins.

Skill

Skipping

Skipping (4 x max in 20 secs.)

Skipping Rope

Tabata

Skipping and pull ups

Fitness test

Air squats for 1 min.

Games

Basketball game

Ladies 110216

CrossFit Doha – Ladies

Skill

Deadlift Snatch + Snatch

EMOTM

10min

3 Deadlift Snatch + 3 Snatch

Tabata

20:10 x 8

Hollow Rocks

Metcon

12min AMRAP

24 Front Rack KB Lunges

10 Wall Ball

8 Med Ball Slam

Teens 111616

CrossFit Doha – Teens

Deadlift (7×5)

Dips (EMOTM: 10min x 6-10)

Squat Clean (10min to establish a 1 rep max)

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

5 Burpee

5 Dips

Kids / Pre Teens – 110116

CrossFit Doha – Kids/Pre-Teens

Warm-up

Hi five warm up- 6 mins.

Skill

Hand stand

Handstand Walk (4 x max in 20 secs)

Tabata

Wall walk and skipping

Fitness test

1 min push ups

Games

Bear walk around the ball

Ladies 11012016

CrossFit Doha – Ladies

Skill

Deadlift

Metcon

For Time

25 Cal Row

25 KB Deadlift

25 KB Cleans

25 Goblet Squats

25 KB Swings

25 Situps

Teens 110116

CrossFit Doha – Teens

Deadlift (5×5)

Sit-ups (EMOTM: 10min x 7-12)

Power Snatch (1 rep max)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

5 Snatch

200m Row

Swim WOD – 110116

CrossFit Doha – Swim WOD

Warm-up

30 secs. each:

Alternate toe touch

Alternate kick forward

Backward alternate kicks

Alternate deep squat with hands up

Front lunges with trunk twisting

Pike press

T push ups

Arm rotations

swim wod warm up

150m swim

Swim Skill

50m BK kicks with both arms on the side.

50m Bk kicks with both arms up

50m BK drills alternate arm pull after 10 kicks

50m BK swim

EMOTM

25m FR x 4

25m BK x 4

Metcon

10-9-8-7………1

Burpees

(25m swim)

Teens 110116

CrossFit Doha – Teens

Deadlift (5×5)

Sit-ups (EMOTM: 10min x 7-12)

Power Snatch (10mins to establish a 1 rep max)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

5 Snatch

200m Row

Kids / Pre Teens – 103116

CrossFit Doha – Kids/Pre-Teens

Warm-up

Obstacle course warm up – (6 Mins.)

Skill

Pull ups

Pull-ups (4 x max in 20 secs.)

Tabata

Pull ups and box jump

Fitness test

1 min. Sit ups

Games

Tennis game

Ladies 103116

CrossFit Doha – Ladies

Skill

Deadlift + Clean + Front Squat

EMOTM

10min

2 Deadlifts + 2 Clean + 2 Front Squat

Tabata

20:10 x 8

L-Hold

Metcon

9min AMRAP

7 Push Press

7 Box Jump

Ladies 10302016

CrossFit Doha – Ladies

Skill

Power Clean

Metcon

3 Rounds

30 Weighted Sit Ups

30 KB Swings

30 Squats

Kids / Pre Teens – 103016

CrossFit Doha – Kids/Pre-Teens

Warm-up

Run , skip, hop, bear crawl and crab walk – (6 mins.)

Skill

Sumo Deadlift

Sumo Deadlift (4 x 10)

Tabata

Sumo Deadlift and One leg hop

Fitness test

1 min. Pull ups

Games

Dribbling the ball relay

Swim WOD – 103016

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

20 Squat jump

20 front lunges

20 sside lunges

20 Air squat

20 Arm rotations

swim wod warm up

200m swim

Swim Skill

50m Back kicks both arms on side

50m Back kicks 1 arm up

50m Back 2 arms up

50m BK drills -10 kicks change arm

50m BK swim

Metcon

21-15-9-6

Wall ball

100m swim

Kids / Pre Teens – 102916

CrossFit Doha – Pre-Teens 8-12

Warm-up

warm up game – Balance the ball ( 6 mins.)

Skill

Skipping

Skipping (4 x max in 20 secs.)

Skipping Rope

Tabata

Skip and bear crawl

Fitness test

1 Min. Sit ups

Games

Dodge ball

Metcon

Tabata – Sumo deadlift and run

Swim WOD – 102916

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

20 air squat

20 side lunges

10 burpees

10 pike press

20 arm rotations

swim wod warm up

150m swim

Swim Skill

50m 1 arm FR ( straight arms)

50m FR drills ( 3 pull before breath)

50m FR pull

50m FR swim

Metcon

5 Rounds:

15 G2OH

10 Russian twist

100m swim

Ladies 10292016

CrossFit Doha – Ladies

Metcon

4 Rounds

10 Burpees

20 KB Swings

30 Push Ups

40 Squats

Ladies 10292016

CrossFit Doha – Ladies

Metcon

4 Rounds

10 Burpees

20 KB Swings

30 Push Ups

40 Squats

Midline Work

EMOM

Weighted Sit Ups

Toes to bar/TTW

Russian Twist

Kids / Pre Teens – 102816

CrossFit Doha – Pre-Teens 8-12

Warm-up

Station warm up- (6mins.)

Skill

Box jumps

Box Jumps (4 x max in 20 secs.)

Tabata

Box jumps and run

Games

Shark tag

Fitness test

tabata rowing

Kids / Pre Teens – 102716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Hi five in the midddle warm up – ( 6 mIns. )

Skill

Pull ups

Pull-ups (4 x max in 20 secs.)

Tabata

Pull ups and box jump

Fitness test

Tabata Rowing

Games

Crawl and sit in the ball

Ladies 26102016

CrossFit Doha – Ladies

Skill

Deadlift

Metcon

3-6-9-12-15-12-9-6-3

Deadlift

Box jumps

Burpees

Kids /Pre Teens – 102616

CrossFit Doha – Pre-Teens 8-12

Warm-up

Hi five warm up – ( 6 mins. )

Skill

Skipping

Skipping (4 x 20 secs. Max)

Skipping Rope

Tabata

Skip and sit ups

Fitness test

Tabata – Rowing

Games

Triangle tag

Teens102616

CrossFit Doha – Teens

Deadlift (7-7-7-7-7)

Pull-ups (MAX REPS IN 1 MIN)

Power Snatch (2 REP MAX (GOOD SKILL))

Metcon (AMRAP – Rounds and Reps)

AMRAP: 8 MIN

7 PUSH-UPS

4 THRUSTERS (LIGHT WEIGHT)

Kids / Pre Teens – 102516

CrossFit Doha – Pre-Teens 8-12

Warm-up

warm up relay- 6 mins.

Skill

Wall ball

Wall ball (4 x 5)

Tabata

Wall ball and sit ups

Fitness test

Rowing (tabata) or Push ups (1 min. )

Games

Build the tower

Metcon

4 Rounds :

10 Ball G2OH

10 Floppy

Ladies 10252016

CrossFit Doha – Ladies

Skill

Medicine Ball Cleans

Skill WOD

Interval 30:15

Metcon

12 Min AMRAP

12 Cal Row

12 Wall Ball Shots

12 Knees to Elbow/TTW

Swim WOD – 102516

CrossFit Doha – Swim WOD

Warm-up

30 secs. each:

ankle rocker

knee rotation

leg swing forward

leg swing sideward

side bending

arm rotations

arm swing

forward head roll

swim wod warm up

200m swim

Swim Skill

50m FR drills ( Catch up FR with 6 kicks)

50m FR drills (1 arm FR w/ 6 kicks)

50m FR arm pull w/ pullbouy

50m FR swim

Metcon

18-16-14-12

Burpees

8-6-4-2

Swim

Teens102516

CrossFit Doha, CrossFit Doha – Teens

Shoulder Press (7-7-7-7-7)

Push-ups (MAX REPS IN 1 MIN)

Power Clean (TECH FOCUS- 2 REP MAX)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN

5 FRONT SQUAT (MEDIUM WEIGHT

8 SIT-UPS

Kids / Pre Teens – 102416

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip,bunny hop,bear crawl, and duck walk ( all x 4 )

Skill

Rowing

100m Row (Time)

100m Row

Fitness test

Rowing for 3 mins.

Games

tag game

Metcon

Tabata:

Pull ups and Star jump

Teens102416

CrossFit Doha – Teens

Back Squat (7-7-7-7-7)

Sit-ups (max reps in 1 minute)

Clean (1 rep max (10 min))

Metcon (AMRAP – Rounds and Reps)

AMRAP: 7 MIN

8 POWER CLEAN (MEDIUM WEIGHT)

200M ROW

Ladies 10242016

CrossFit Doha – Ladies

Skill

Push Press

Tabata

Push Up

Metcon

4 Rounds

400m Row

15 Push Press

Ladies 10232016

CrossFit Doha – Ladies

Skill

Deadlift

Midline Work

30:8

Plank

Side

Plank

Weighted Situps

Metcon

12 min AMRAP

20 Deadlift

15 Cal Row

10 Box Jumps

Kids / Pre Teens – 102316

CrossFit Doha – Pre-Teens 8-12

Warm-up

obstacle warm up- 6mins.

Skill

Sumo Deadlift High Pull

Sumo Deadlift High Pull (4 x 10)

Tabata

SDHP and Push press

Games

Basketball game

Fitness test

Tabata rowing

Swim WOD – 102316

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

20 Bends legs with arm rotations

20 squat jump

20 Pike press

20 Hip and leg rotations

20 Hamstretch

swim wod warm up

50m FL kicks

50m FR kicks

50m FR pull

50m FR swim

Swim Skill

2 x 25m BK Kicks both arms on side

2 x 25m Bk kicks 1 arm up ( R + L)

2 x 25m BK drills 1 arm pull with body roll to the side

2 x 25m BK swim

Metcon

21-15-12-9

Push ups

Air squat

( w/ 100m swim)

Teens102316

CrossFit Doha – Teens

Deadlift (7-7-7-7-7)

Pull-ups (MAX REPS IN (1 MIN))

Snatch (2 REP MAX)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 6 MIN

6 KB SWINGS (medium weight)

4 OVERHEAD SQUAT (light weight)

Ladies 10222016

CrossFit Doha – Ladies

Midline Work

3 Rounds

10 Knees to Elbows

10 Situps

40s Plank

40s Side Plank

Metcon

For Time

20 Calorie Row

30 Wall Ball Shots

20 Toes to Bar/TTW

30 Box Jump

20 Push Ups

30 Burpees

20 Calorie Row

Kids / Pre Teens – 102216

CrossFit Doha – Pre-Teens 8-12

Warm-up

warm up games – cones w/ the ball relay

Skill

Box Jump

Box Jumps (4 x max in 20 secs.)

Tabata

Box jump and Bear crawl

Fitness test

1 min. push up or 1 min. sit ups

Metcon

4 Mins. ( AMRAP )

5 wall ball

10 pull ups

Swim WOD – 102216

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

10 T push ups

10 Plank walk

10 pike press

10 Hamstretch

swim wod warm up

75m kicks

75m pull

Swim Skill

2 x 25m Elementary backstroke

2 x 25m BR kicks

2 x 25m BR pull

2 x 25m BR swim

Fitness test

25m BR swim fast for time ( 2 Trials – best time )

Metcon

5 Rounds:

100m swim

10 Dip

5 jump in – climb up

Kids / Pre Teens – 102116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Running around – instructional warm up (6mins.)

Skill

Sumo Deadlift High Pull

Sumo Deadlift High Pull (4 x 10 )

Tabata

SDHP and Bunny hop

Fitness test

1 min. Push ups

Games

Tag game

Metcon

4 Mins. ( AMRAP )

10 Deadlift

4 Length run

Teens102016

CrossFit Doha – Teens

Deadlift (10-10-10-10-10)

Pull-ups (EMOTM: 10 min. w:r (20:40))

Clean (EMOTM:5 MIN X 8 REPS @20%)

Metcon (AMRAP – Rounds and Reps)

AMRAP:5 MIN

4 KN2E/ JACK-KNIVES

4 BURPEES

Ladies 10202016

CrossFit Doha – Ladies

Skill

Push Press

Metcon

12 Min AMRAP

300m Row

15m lunges

10 Push up

5 Wall Balls

Teens101916

CrossFit Doha – Teens

Shoulder Press (10-10-10-10-10)

Push-ups (EMOTM: 10 min. w:r (20:40))

Snatch (EMOTM:5 MIN X 8 REPS @20%)

Metcon (AMRAP – Rounds and Reps)

AMRAP:6 MIN

5 PULL-UPS

7 KB DEDLIFTS

Kids / Pre Teens – 101916

CrossFit Doha – Pre-Teens 8-12

Warm-up

Crawl around the ball warm up

Fitness test

1 min. Push ups

Skill

Hand stand hold ( 4 x 4 of wall walk )

Tabata

Wall walk and slam ball

Games

Balance the ball

Metcon

5 Rounds:

5 Wall ball

10 stink bug (pike press)

Ladies 10192016

CrossFit Doha – Ladies

Skill

Squat Clean

Metcon

12 Min AMRAP

15 Push Ups

10 KB Swings

5 Thruster

Teens101816

CrossFit Doha – Teens

Back Squat (10-10-10-10-10)

Sit-ups (EMOTM: 10 min. w:r (20:40))

Clean (EMOTM:5 MIN X 8 REPS @20%)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 7 MIN

7 BOX JUMPS

7 WALLBALLS

Kids / Pre Teens – 101816

CrossFit Doha – Pre-Teens 8-12

Warm-up

Wall ball warm up

Skill

Sumo Deadlift High Pull

Sumo Deadlift High Pull (3 x 10)

Tabata

SDHP and skiping

Fitness test

1 min. Push ups

Games

Ball taging

Metcon

4 Round

4 Wall walk

10 Ball G2OH

Ladies 18102016

CrossFit Doha – Ladies

Skill

Shoulder Press

Skill WOD

Tabata

Shoulder Press

Metcon

3 Rounds

200m Row

15 KB Deadlift

10 Ring Rows

Swim WOD – 101816

CrossFit Doha – Swim WOD

Warm-up

20 side lunges

20 air squat

20 pike press

20 secs. planking

20 arm rotations

swim wod warm up

50m kicks

50m pull

50m swim

Teens101716

CrossFit Doha – Teens

Deadlift (10-10-10-10-10)

Pull-ups (EMOTM: 10 min (WEIGHTED) w:r (20:40))

Snatch (EMOTM:5 MIN X 8 REPS @20%)

Base-line test 2 (Distance)

Tabata: 20:10 x 8

Row

Kids / Pre Teens – 101716

CrossFit Doha – Pre-Teens 8-12

Warm-up

5 mins. running around with instruction warm up

Skill

Sumo Deadlift

Sumo Deadlift (4 x 10)

Tabata

Sumo Deadlift and one leg hop

Fitness test

1 min. Push ups

Games

Step on the shapes

Metcon

4 Rounds :

10 SDHP

10 Star jump

Ladies

CrossFit Doha – Ladies

Skill

Front Squats

Metcon

5 Rounds

30m Lunges

20 Push Up

Teens101616

CrossFit Doha – Teens

Shoulder Press (10-10-10-10-10)

Push-ups (EMOTM: 1O MIN (5-7 REPS))

Clean (EMOTM:5 MIN X 8 REPS @20%)

Base-line test 2 (Distance)

Tabata: 20:10 x 8

Row

Ladies 10162016

CrossFit Doha – Ladies

Skill

Deadlift 5 X 5

Metcon

10 min AMRAP

200m Row

20 KB Swings

20 Burpees

Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Passing the ball warm up

Skill

Thruster

Thruster (4 x 10)

Tabata

Thruster and skiing

Tabata

Rowing

Games

Tag game

Swim WOD – 101616

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

10 Pike press

10 mountain climbing

10 plank walk

20 Air squat

20 arm rotations

swim wod warm up

150m swim

Swim Skill

5 mins. practice of dive and tumble turn

2 x 25m FR swim with dive and tumble turn

2 x 25m BR swim and FR swim with proper turn

50m BR + 50m FR with proper turn

Metcon

6 Rounds :

10 Push ups

20 Air squat

50m swim

Ladies 15102016

CrossFit Doha – Ladies

Metcon

200 Singles

100 Squats

90 Sit Ups

60 Push Ups

30 Box Jumps

20 Wall Ball Shots

Kids /Pre Teens – 101516

CrossFit Doha – Pre-Teens 8-12

Warm-up

2 Rounds

Rowing — 2 mins.

10 Air squat

10 Push ups

Skill

Skipping ( Practice w/ noodle jump )

Skipping (4 x max in 20 secs.)

Skipping Rope

Tabata

Rowing

Games

Balance game

Metcon

4 Rounds :

10 Box jump

5 Pull ups

Swim WOD – 101516

CrossFit Doha – Swim WOD

Warm-up

2 Rounds of 30 secs.each

knee high

kick back

knee tocks

hips and legs rotation

side lunges

arm rotations

swim wod warm up

2 Rounds:

25m kicks

25m pull

25m swim

Swim Skill

2 x 25m FR swim – straight arm R + L

2 x 25m FR swim – straight arm swim

2 x 25m FR swim

2 x 25m Elem back

2 x 25m BR kicks

2 x 25m BR swim

Metcon

21-15-12-9

Wall balls

+ 100m swim

Kids / Pre Teens – 101416

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up relay

Skill

Wall ball

Wall ball (4 x 10)

Tabata

Wall ball and run

Skill

Skill test : 1 min sit ups

Games

tag game

Metcon

4 Rounds :

10 sumo Deadlift

10 push ups

Teens101316

CrossFit Doha – Teens

Warm-up

Shoulder Press (5-5-5-5-5)

Dips (max reps in 3 min)

Power Clean (1 rep max)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 5 min

6 kettle-bell swing 12/16

3 strict pull-ups

Kids / Pre Teens – 101316

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up

Skill

Kettlebell swing

Kettlebell swing (4 x 10)

Tabata

Kettlebell swing and Front roll

Skill

Skill test : 1 min sit ups

Games

Build a tower

Metcon

4 Rounds :

10 Ball G2 OH

10 Stink bug

10 Box jump

Teens101216

CrossFit Doha – Teens

Warm-up

Back Squat (5-5-5-5-5)

Pull-ups (Max reps in 3 min)

Power Snatch (1 rep max)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 4 min

4 squats

6 push press 15/20 kg

Ladies 10122016

CrossFit Doha – Ladies

Skill

Push Press

Metcon

For Time

100 Singles

5 Box Jumps

80 Singles

10 Box JUmps

60 Singles

15 Box Jumps

40 Singles

20 Box Jumps

20 Singles

25 Box Jumps

Kids / Pre Teens – 101216

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up

Skill

Box jump

Tabata

Jump over the box and floppy

Skill

Skill test : Sit ups ( 1 min. )

Games

football game

Metcon

4 rounds :

10 Kettlebell swing

10 push ups

10 Sumo deadlift

Teens101116

CrossFit Doha – Teens

Warm-up

Deadlift (5-5-5-5-5)

Push-ups (Max reps in 3 min)

Power Clean (1 rep max)

base-line assessment (AMRAP – Rounds and Reps)

AMRAP: 7 minutes

5 PUL-UPS

10 BURPEES

15 SIT-UP

20 SQUATS

Swim WOD – 101116

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

10 burpee- squat

10 Side lunges

10 Pike press

10 mountain climbing

10 Arm rotation

swim wod warm up

2 rounds:

25m kicks

50m pull

Swim Skill

2 X 25m FR drills,1 arm FR with staright arm(25m R + 25m L)

2 x 25m FR drills ,FR swim with straight arms

2 x 25m FR swim

2 x 25m FL drills,! arm pull (25m R +25m L)

2x 25m FL drills, (37.5m SSD + 12.5m FL swim)

Swim Skill

FR sprint with time for 2 rounds

Metcon

4 Rounds:

10 Squat-burpees

100m swim

Teens101016

CrossFit Doha – Teens

Warm-up

Shoulder Press (5-5-5-5-5)

Sit-ups (Max reps in 3 min)

Power Snatch (1 rep max)

base-line assessment (AMRAP – Rounds and Reps)

AMRAP: 7 minutes

5 PUL-UPS

10 BURPEES

15 SIT-UP

20 SQUATS

Kids / Pre Teens – 101016

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up relay ( 5 mins.)

Skill

Sumo Deadlift

Sumo Deadlift (4 x 10)

Tabata

Sumo Deadlift and wallball

Games

catch and gather the ball in 10 secs.

Metcon

4 Rounds :

10 ball G2OH

10 SDHP

Ladies 10102016

CrossFit Doha – Ladies

Skill WOD

Back Squat

Metcon

12 Min AMRAP

10 Wallball Shots

10 Lunges

10 KB Swings

Ladies 10052016

CrossFit Doha – Ladies

Skill

Power Cleans

* 1 Rep Max

Tabata

Squat

Sit Ups

Metcon

12 Min AMRAP

6 Goblet Squat

6 Burpees

Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up

Skill

Knees to elbow

Knees To Elbow (4 x max in 20 secs.)

Tabata

Knees to elbow and run

Games

Build a tower

Metcon

4 Rounds :

10 Ring rows

10 Push press

Kids / Pre Teens – 100416

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up ( 6 mins. )

Skill

Muscle up

Muscle-ups (4 x max in 20 secs.)

Tabata

Muscle up and hop

Games

Build a tower relay

Metcon

4 Rounds:

10 Pull ups

10 box jump

Swim WOD – 100416

CrossFit Doha – Swim WOD

Warm-up

20 secs each :

Alternate toe touch

Forward alternate kicks

Backward alternate kicks

Deep overhead squat

Overhead lunges

Pike press

T push ups

Back lunges w/ arm swing

swim wod warm up

2 rounds :

25m swim + IM kicks

Skill

2 x 25m FR drills , 6 kicks w/ alternate arm pull

2 x 25m FR drills , 6 kicks 1 arm FR-both arms infront

2 x 25m FR drills, 6 kicks 1 arm FR- 1 arm infront,1 at the side

2 x 25m FR swim sprint, best time

Metcon

For Time:

40 Squats

30 Sit ups

20 push ups

10 muscle ups

(all with 100m swim)

Ladies 10032016

CrossFit Doha – Ladies

Skill

Shoulder Press

Tabata

Skip

Plank

Metcon

For Time

50 Mountain Climber

40 Sit Ups

30 Squats

20 Push Ups

10 Ring Rows

Kids / Pre Teens – 100316

CrossFit Doha – Pre-Teens 8-12

Warm-up

Relay games – Hop and run ( build a tower )

Skill

Pull ups

Pull-ups (4 x max in 20 secs.)

Tabata

Pull ups and Floppy

Games

Duck, duck, goose

Metcon

4 Rounds:

10 Star fish jump

3 Broad jump over the mats

10 Front squat

Swim WOD – 100216

CrossFit Doha – Swim WOD

Warm-up

2 Rounds

20 secs Knee high (jog in place)

20 secs. Kick back

20 secs. air squat

20 secs. Side lunges

20 secs. Arm rotations

20 secs. push ups

swim wod warm up

6 rounds

2.5m kicks +12.5m swim

Swim Skill

2 x 25m FL kicks

2 x 25m FL drills, ! arm FL (25m R arm + 25m L arm)

2 x 25m FL drills , single -single- double

2 x 25m FL drills , swim ( 12.5m S-S-D + 12.5m swim)

Metcon

For Time;

20 wall balls

20 Sit ups

20 G2OH

20 Air squat

20 Russian twist

20 push ups

( all with 50m swim )

Ladies 10012016

CrossFit Doha – Ladies

Metcon

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

Kids / Pre Teens – 100116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up- run, skip, hop and crawl

Skill

Rowing ( 3 mins. )

EMOTM

1 min rows 20 secs. rest ( 5 rounds)

Games

Bear crawl around the ball game

Metcon

10-8-6-4

Box jump

sit ups

Swim WOD – 100116

CrossFit Doha – Swim WOD

Warm-up

2 Rounds

1 min. knee up (jog in place)

1 min. kick back

20 legs and hip rotations

20 arm rotaions

20 knee rotations

swim wod warm up

2 rounds

25m kicks

25m pull

25m swim

Swim Skill

IM 25m kicks + 25m swim

Metcon

4 rounds: ( For Time )

10 Burpee Burpee-thrusters ( dumbell )

100m swim

Kids / Pre Teens – 092916

CrossFit Doha – Pre-Teens 8-12

Warm-up

2 Rounds

Rows ( 2 mins. )

10 Air squat

10 Lunges

10 Push ups

Skill

Pull ups

Pull-ups (4 x max in 20 secs)

Tabata

Pull ups and Thrusters

Games

Dodge game

Metcon

5 Rounds

5 Muscle up

10 box jumps

Ladies 09282016

CrossFit Doha – Ladies

Skill

Pistol Squat Progression

Metcon

For Time

40 Calorie Row

40 Deadlift

40 Wall Ball Shots

40 Box Jumps

40 KB Swings

40 Sit Ups

Kids / Pre Teens – 092816

CrossFit Doha – Pre-Teens 8-12

Warm-up

warm up games (gather the balls by the color) run, skip, knee high, hop, and bear crawl – 5 mins.

Skill

Deadlift

Deadlift (4 x 5)

Tabata

Deadlift and KB swing

Games

Tennis games

Metcon

Tabata ( max effort )

SDHP and Wall walk

Kids / Pre Teens – 092716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up relay – run skip, knee high , hop, and bear crawl. ( 5 mins. )

Skill

Sumo Deadlift High Pull

Sumo Deadlift High Pull (4 x 5)

Tabata

SDHP and Push press

Games

noodles game ( jump and squat )

Metcon

4 Rounds :

5 KB swing

5 Press

Swim WOD – 092716

CrossFit Doha – Swim WOD

Warm-up

2 Rounds

20 Knee tocks

20 Lunges

10 Side lunges

10 push ups

10 Arm rotations

swim wod warm up

50m kicks

50m pull

100m swim

Swim Skill

2 x 25m FR drillls ,1 arm FR (25m R + 25m L )

2 x 25m FR drills,2 arm pull R , 2 arm pull L

2 x 25m FR drills 1-2-3 pull breath R 1-2-3 pull breath L

EMOTM

4 Rounds

25m FR swim, sprint with dive

Metcon

40-30-20-10

Air squat with

(100m swim)

Ladies 09262016

CrossFit Doha – Ladies

Skill

Front Squat

Metcon

12 Min AMRAP

5 Goblet Squat 12kg

10 Wall Walks

15 Power Cleans

Swim WOD = 092516

CrossFit Doha – Swim WOD

Warm-up

2 rounds

10 air squat

10 side lunges

10 mountain climbing

10 knee rotation

10 arm rotation

swim wod warm up

6 rounds

12.5m kicks

12.5m pull

Skill WOD

2 x 25m Bk kicks both arms on the side

2 x 25m Bk driils 1 arm pull (25m R arm + 25m L arm

4 x 25m Bk sim (12.5m sprint + 12.5m easy )

Metcon

Burpees (21-15-12-9 )

100m swim ( 4 Rounds )

Kids / Pre Teens – 092516

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run , skip, knee high, kick back, lateral, and hop ( 4x)

Skill

Box jump

Box Jumps (4 x max in 20 secs)

Tabata

Box jump and stink bug

Games

Hit the target

Metcon

4 Rounds

4 Front roll

5 dot rills

kids / Pre Teens – 092416

CrossFit Doha – Pre-Teens 8-12

Warm-up

run, hop, skip , and bear crawl- Gather fruits and vegetables

Skill

Sumo Deadlift High pull

Sumo Deadlift High Pull (4 x 5)

Tabata

SDHP and cartwheel

Games

Dodge ball

Metcon

5 Rounds

5 Deadlift

2 length run

5 Push press

2 length skip

Ladies 09242016

CrossFit Doha – Ladies

Midline Work

3 Rounds

20 MB Russian Twist

20 Mountain Climber

20 MB Situps

20 Leg Raises

Warm-up

2 Rounds

150m Run

15 Squats

30′ Crabwalk

10 Burpees

5 Push Ups

Metcon

20 Minute AMRAP

20 Wall Balls

10 Box Jumps Over

100 Singles

Swim WOD – 092416

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

10 Push ups

10 Mountain climbing

20 Side lunges

20 Air squats

20 Arm rotations

swim wod warm up

50m kicks

50m pull

100m swim

Swim Skill

4 x 25m FR drills, 1 arm FR (25m R arm + 25m L arm)

2 x 25m FR drills, high elbow.

2 x 25m FR swim

EMOTM

4 x 25m FR swim sprint

Metcon

( For Time )

100m swim

40 Squats

100m swim

30 Sit ups

100m swim

20 push ups

100m swim

10 muscle ups

Kids / Pre Teens – 092316

CrossFit Doha – Pre-Teens 8-12

Warm-up

Tabata warm up- Run, hop, skip, and bear crawl.

Skill

PUSH PRESS

Focus : knees and hips extend before press,and bar travel in straight line

Push Press (4 x 5)

Tabata

Push press and hop

Games

Tag game

Metcon

4 Rounds:

4 Wall walk (stink bug)

4 Sit ups

Kids / Pre Teens – 092216

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up relay- Run , skip, hop, and bear crawl

Skill

THRUSTER :

Focus : Weight on the heels,knees and hips extend before press.

Thruster (4 x 5)

Tabata

Thruster and skiing

Games

Crawl around the ball

Metcon

4 Rounds ( for Time )

5 KB Deadlift

2 length run

5 KB swing

2 length skip

Ladies 09212016

CrossFit Doha – Ladies

Warm-up

30′ Bear Crawl

30′ Crab Walk

30 Walking Overhead Lounges

10 Good Mornings

10 Passthroughs

10 BTN Push Press

Skill

Push Press

Metcon

17 Min AMRAP

40 Burpee Over the Bar

10 Deadlift

30 Burpee Over the Bar

10 Deadlift

20 Burpee Over the Bar

10 Deadlift

10 Burpee Over the Bar

10 Deadlift

Kids / Pre Teens – 092116

CrossFit Doha – Pre-Teens 8-12

Warm-up

warm up relay- run, skip, hop, and bear crawl

Skill

Wall ball ( 5 x 5 )

Tabata

Wall ball and Starfish jump

Games

bear crawl around the ball.

Metcon

4 Rounds

5 Air squat

5 push ups

5 Dot drills

Kids / Pre Teens – 092016

CrossFit Doha – Pre-Teens 8-12

Warm-up

Hi five warm up-run, skip, hop, bear crawl ,duck walk, crab walk,and crawling tiger.

Skill

AIR SQUAT ( 4 X 5 )

Tabata

Air squat and push ups

Games

Ball in the tunnel race.

Metcon

5 Rounds….AMRAP

Dot drills (30 secs)

Stinkbug (30 secs.)

Games

Ball relay

Swim WOD – 092016

CrossFit Doha – Swim WOD

Warm-up

Jog in place, knees up(30 secs.)

JIP- Kick back 30 secs

JIP- side kicks

30 Hip leg rotation

10 Bootstrap

10 Air squat

10 side lunges

10 push ups

10 arm rotations

swim wod warm up

25m kicks

25m pull

50m swim

Swim Skill

2 x 25m Elem. BK

2 x 25m Elem Bk, Kicks only

2 x 25m BR kick

2 X 25m BR swim

Metcon

5 Rounds :

22 push ups

100m swim

Ladies 09192016

CrossFit Doha – Ladies

Warm-up

Tabata

Squats

Burpees

2 Rounds

10 Passthrough

10 Spideys

10 Torso Turns

10 Push Ups

Skill

Front Squat

Metcon

12 Min AMRAP

5 Front Squat

10 Burpee over the Bar

15 Pull Ups

Kids / Pre Teens – 091916

CrossFit Doha – Pre-Teens 8-12

Warm-up

Hi five warm up- run , skip, hop, and bear crawl

Skill

Air Squat ( 4 x 5 )

Games

Tag games

Metcon

4 Rounds :

5 Front squat

2 length run

5 stink bug

2 length run

Games

Hit the target

Kids / Pre Teens – 091816

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, hop, one leg hop, bear crawl, and crab walk.

Skill

AIR SQUAT

Focus : Chest out, knees out and weight on the heels.

Air Squat ( 4 x 5 )

Tabata

Air squat and push ups

Games

Bowling games

Metcon

4 Rounds ( for time )

5 Wall balls

5 Stink bug

Swim WOD – 091816

CrossFit Doha – Swim WOD

Warm-up

2 Rounds;

20 Knee tocks

20 Leg-hip rotations,outwards

20 Inwards

20 Secs. hollow rock hold

20 Arm rotations

swim wod warm up

50m kicks

50m pull

50m swim

Swim Skill

2 x 25m BK kicks

2 x 25m BK drills (25m R arm + 25m L arm)

2 x 25m Bk swim

Metcon

For Time:

25 G2OH

25m swim

25 Pike press

25m swim

25 Dead lift

25m swim

25 Air squat

25m swim

25 Russian twist

25m swim

25 Sit ups

25m swim

Kids / Pre Teens – 091716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Hi five your friend warm up ( 6 mins.)

MOBILITY : shoulders and hips

Skill

Push press

Focus : Bar travel in straight line, elbow slightly out and full grip on the bar.

Push Press (4 x 5)

Tabata

Push press and burpees

Games

Lumber jacks and builders

Metcon

5 Rounds ( For Time )

5 Front Squat

5 Dot drills

Ladies 17092016

CrossFit Doha – Ladies

Skill

Warm-up

10 DL Touches

10 Single Leg Touches

10 Glute Bridge

10 Arm Swings

10 Spideys

Push Press

Metcon

2RFT

500m Row

50 Deadlift

50 Push Ups

50 MB V-Up

50 Singles

Swim WOD – 091716

CrossFit Doha – Swim WOD

Warm-up

10 Pike press

10 Mountain climbing

20 secs.planking

20 Side lunges

10 Squats

10 Spideys

10 Arm rotaions

10 Bootstrap

swim wod warm up

50m Kicks

50m pull

100m Swim

Swim Skill

2 x 25m Fr drills (25m R arm + 25m L arm)

! arm pull,both arms on the body side then breath in the opposite side.

2 25m FR drills (25m R arm + 25m L arm) Both arms infront,1 arm FR.

2 x 25m Fr arm pull with pullbouy.

2 x 25m Fr swim

Skill

2 Rounds;

25m FR swim sprint,Lesser breath or no breath at all.

25m Fr swim fast.

Metcon

21-15-12-9-6-3

Wall ball

(25m swim)

Push ups

Kids / Pre Teens – 091616

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run , skip, hop, one leg hop, bear crawl and crab walk. ( Relay while picking up fruits and vegetables)- 6 mins.

MOBILITY : Shoulders, hips and knees

Skill

Front Squat ;

Focus : Chest out, elbows out, weight on the heels, and straight back.

Front Squat (4 x 5)

Tabata

Air Squat and push ups

Games

Noodles games- Squats and jump

Metcon

5 Mins. (AMRAP)

5 Star jump

5 Stink bug

5 Press

Ladies 091016

CrossFit Doha – Ladies

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Swim WOD – 091016

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

10 Wall balls

10 Boots strap

10 Side lunges

10 knees rotation

10 arm rotation

swim wod warm up

6 Rounds:

50m Kicks, swim

(12.5m kicks + 12.5m swim)

Swim Skill

2 x 25m FR drills (25m m R arm + 25 L arm) both arms at the side of the body.

2 X 25m FR drills ( 25m R arm + 25m L arm)both arms infront.

2 x 25m FR swim

2 X 25m BR drills 2 kicks 2 pull

2 x 25m dolphin kicks breast stroke arms

2 x 25m BR swim

EMOTM

2 Rounds:

25m BR + 25m FR

Metcon

5 Rounds ( For Time )

10 G2OH

10 Russian twist

100m swim

Kids / Pre Teens – 090816

CrossFit Doha – Pre-Teens 8-12

Warm-up

Relay run, skip, hop, bear crawl and crab walk.

MOBILITY :HIps , shoulders and knees

Skill

SUMO DEADLIFT HIGH PULL

Focus : Hip and knees extended before pull.

Sumo Deadlift High Pull (4 x 5)

Games

Tag games

Tabata

SDHP and press

Games

Dodge ball

Metcon

5 Rounds ( For Time )

5 Stink bug

1 Front roll

run

5 Front Squat

1 Front roll

run

Kids Pre Teens – 090716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games – Find your color games ( 6 mins.)

MOBILITY : Hips, and shoulders

Skill

PULL UPS

Focus : Tight core

Pull-ups (4 X max in 20 secs.)

Games

Noodle games (squat and jump)

Tabata

Pull ups and dot drills

Games

dodge ball

Metcon

Tabata ( AMRAP )

5 Muscle up

5 Star jump

kids / Pre Teens – 090616

CrossFit Doha – Pre-Teens 8-12

Warm-up

Hi five warm up (6 mins.)

MOBILITY : Hips, knees, and shoulders

Skill

Push Press

Focus : Bar travel in straight line.elbow slightly out.

Push Press (4 x 5 )

Games

Hit the target

Skill

Box jump

Focus : Stand up tall when above the box.

Box Jumps (4 x max in 20 secs)

Games

tag game

Metcon

5 Rounds ( For Time )

5 Fluppy

5 Press

5 starfish jump

Swim WOD – 090616

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

30 Land BK kicks

15 secs .hollow rock hold

30 Knee tucks.

15 secs. superman hold.

20 side lunges

20 big circle arm rotations.

swim wod warm up

50m kicks

150m pull

Swim Skill

2 x 25m FR Kicks with board 1 arm to the side 1 arm infront

2 x 25m FR drills (25m R arm +25m L arm) 1 arm FR

2 x 25m FR swim (25m close fist + 25m open)

2 X 25m Dolphin kicks with 1 arm pull to breath.(25m R arm + 25m L arm)

2 X 25m FL drills single double

EMOTM

4 Rounds:

12.5m Bk swim sprint+ 12.5m slow with 1 min rest

Metcon

6 Rounds : ( For Time )

10 Weighted sit ups

5 Pike press

50m swim

Ladies 090516

CrossFit Doha – Ladies

Skill

Snatch

EMOTM

Snatch

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Kids / Pre Teens – 090416

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games – (6mins.) Lumber jacks and builders.

MOBILITY : Hips, shoulders, and knees

Skill

Front Squat

Focus : Straight back, weight on the heels, and elbows out.

Front Squat (4 x 5)

Games

Tag games

Skill

Dead Lift

Focus : Straight back, Bar travel above the middle of the feet.

Deadlift (4 x 5)

Games

Dodge ball

Metcon

5 Rounds ( For Time )

5 Fluppy

5 Air squat

5 Star jump

Swim WOD – 090416

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

10 Mountain climbing

10 Boots strap

10 Deep squat

10 Spideys

10 Leg-hip rotations

10 shoulders press

swim wod warm up

50m kicks

50m pull

100m swim

Swim Skill

2 x 25m BR kicks

2 x 25m BR drills (2 kicks ,2 pull)

2 x 25m BR drills (1pull, 2 kicks)

2 x 25m BR swim

EMOTM

BR swim fast with 1 min rest for4 rounds.

Metcon

4 Rpunds ( For Time )

15 KB swing

100m swim

5 Muscle up

Ladies 090316

CrossFit Doha – Ladies

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
For Time: Complete all reps of each exercise before moving to the next

Swim WOD – 090316

CrossFit Doha – Swim WOD

Swim Skill

2 x 25m BK kicks

2 x 25m Bk drills (25m R arm +25m L arm) both arms on the side of the body.

2 x 25m Bk drills (change arms after 10 kicks)

2 x 25m Bk swim

Warm-up

2 Rounds :

30 Knee high

20 Side lunges

30 kick back

15 Air squats

10 Goodmornings

20 Arm rotations

swim wod warm up

6 Rounds:

50m Kicks,pull (12.5m kicks + 12.5m pull

EMOTM

4 x 25m BK swim,sprint with 1 min.rest

Metcon

For Time :

G2OH (20-15-10-5)

Swim (200m-150m-100m-50m)

Kids / Pre Teens – 090116

CrossFit Doha – Pre-Teens 8-12

Warm-up

warm up games- High five games . (6 mins.)

MOBILITY: Hips, shoulders and knees

Skill

SUMO DEADLIFT HIGH PULL

Focus : Straight back, and high elbows

Sumo Deadlift High Pull (4 x 5)

Games

Protect your tower

Skill

MUSCLE UP:

Focus : Lock elbows when above the bar.

Muscle-ups (4 x Max rep in 20 secs.)

Games

Rope climbing

Metcon

4 Rounds ( For Time )

Start with 1 min.rows

5 Pull ups

5 Box jumps

end with 2 mins rows.

Ladies 083116

CrossFit Doha – Ladies

Skill

Push Jerk

Tabata

Push Jerk

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Kids / Pre Teens – 083116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, hop, bear crawl.inch worm , and crab walk. (4x each)

MOBILITY : Hips and shoulders

Skill

THHRUSTERS

Focus : Hips and knee extended before press

Thruster (5 x 5)

Games

Tag games

Skill

DEADLIFT

Focus : Flat back, and chest out

Deadlift (5 x 5)

Tabata

Deadlift and thrusters

Games

hit the target

Metcon

5 rounds ( For Time )

5 Dot drills

5 box jumps

5 burpees

Swim WOD – 083016

CrossFit Doha – Swim WOD

Warm-up

3 Rounds :

10 Lunges

10 Side lunges

10 Hip rotations

10 Arm rotations

20 secs. planking

swim wod warm up

3 Rounds :

50m kicks

50m pull

50m swim

Swim Skill

4 x 25m FR drills,1 arm FR both arms on the side (25m R arm + 25m L arm)

4 x 25m FR drills,1 arm FR,both arms infront (25m R arm + 25m L arm)

4 x 25m FR swim

EMOTM

25m FR sprint

Metcon

For time:

40 Air squat

8 Swim

30 Sit ups

6 swim

20 push ups

4 swim

10 Muscle up

2 swim

Ladies 082916

CrossFit Doha – Ladies

Skill

Medball Clean

Tabata

Medball Clean

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Kids / Pre Teens – 082916

CrossFit Doha – Pre-Teens 8-12

Warm-up

obstacle course warm up – ( 6mins.)

MOBILITY : Hips, shoulders

Skill

ROWING :

Focus : Pull hard, relax as you go back.

Rowing : 2 Mins. rows max effort.

Games

The boat is sinking.

Skill

RINGROW

Focus : Tight tummy

Ring Rows (4 x max in 20 secs.)

Games

Tag game

Metcon

3 Rounds:

2 mins. rows

5 wall balls

5 burpees/ Fluppy

Swim WOD – 082816

CrossFit Doha – Swim WOD

Warm-up

3 Rounds:

5 Burpees squat jump

10 Side lunges

20 spideys

30 secs. planking

swim wod warm up

2 rounds:

50m FL kicks,swim (15m kicks + 10 m swim)

50m BK (25m kicks + 25m swim)

50m BR (25m kicks + 25m Swim)

50m FR (25m kicks + 25m swim)

EMOTM

2x IM sprint with extra 30 secs.rest for each swim.

Metcon

4 Rounds:

40 secs. Squat

40 secs. burpees

100m swim

Ladies 082716

CrossFit Doha – Ladies

Metcon

30 Min AMRAP

500m Row

50 Squats

50 Ring Row

Swim WOD – 082716

CrossFit Doha – Swim WOD

Warm-up

3 Rounds :

10 G2OH

10 Wall ball

10 side lunges

10 Arm rotations

10 Goodmornings

swim wod warm up

3 Rounds:

50m kicks

50m pull

50m swim

Swim Skill

2 x 25m FL kicks w/ 1 arm FR

2 x 25m FL drills (single-single -double)

2 x 25m FL drills (12.5m single-single-double-double+ 12.5m FL swim)

2 x 25m FL kicks , swim (25m kicks + 25m swim)

EMOTM

15m FR ,10m FL

Metcon

8 Rounds ( For Time )

50m swim

5 Push ups

5 Med ball clean

Kids / Pre Teens – 082516

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up- ( 6 Mins.)

MOBILITY: Hips ,and shoulders

Skill

PULL UPS

Focus : Tight tummy, tights glutes.

Pull-ups (5 x Max in 20 secs.)

Games

Hit the target

Skill

BOX JUMP

Focus : Stand up tall when standing into the box.

Box Jumps (4 x Max in 20 secs.)

Tabata

Pull ups and box jumps

Games

Protect your tower.

Metcon

TABATA work out ( As many Reps as possible )

Push ups

Jumping bet. lines

Sit ups

Push press

Ladies 082416

CrossFit Doha – Ladies

Skill

Front Squat

Metcon

1-2-3-4-5-4-3-2-1

Front Squat

Z Press

Front Squat

Kids / Pre Teens -082416

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games – Gather the balls. (6 mins.)

MOBILITY : Hips ,knees, and shoulders

Skill

DEADLIFT :

Focus : Straight back, bar travel above the heels.

Deadlift (5 x 5)

Games

Dodge ball

Skill

KEETLE BELL SWING

Focus : Hips extend, and straight back.

Keetlebell swing ( 5 x 5 )

Tabata

Keetle bell swing and deadlift

Games

Hit the target

Metcon

5 Rounds ( For Time )

5 Stink bug

1 Front roll

2 length run

5 handstand feet tapping

1 front roll

2 length run

Kids / Pre Teens – 082316

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games- gather the balls (6 mins.)

MOBILITY: Hips and shoulders

Skill

WALL BALL

Focus: Squat then stand up tall before throwing the ball to the wall.

Wall ball (5 x 5)

Games

Noodle jump and squat

Skill

STINK BUG

Focus : chest down all the way to the floor.

Stink bug ( 5 x 5 )

Tabata

Wall ball and stink bug

Games

Tag game

Metcon

6 Mins. ( AMRAP )

5 dot drills

1 10m sandbag drag

5 Kb swing

1 10m sandbag drag

Swim WOD – 082316

CrossFit Doha – Swim WOD

Warm-up

3 Rounds

20 Knee high

20 Inner thigh stretch

20 side lunges

20 arm rotations

swim wod warm up

2 Rounds

25m kicks

25m pull

100m swim

Swim Skill

5 mins.- Learning how to do the proper start, break out , finishand turn in BR.

2 x 25m BR kicks

2 x 25m 2 Kicks 1 pull

4 x 25m BR swim w/ proper start,turn and finish.

2 x 25m Elem. BK

Metcon

4 Rounds ( For Time )

14 Air squat

4 Swim

14 Dips

Ladies 082216

CrossFit Doha – Ladies

Skill

Sumo Deadlift High Pull

Metcon

21-15-9

Sumo Deadlift High Pull

Overhead Squat

Kids / Pre Teens – 082216

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games- Lumber jacks and builders (6mins)

MOBILITY : Hips and shoulders

Skill

WALL BALL

Focus : squat with the ball, extend hips before throwing the ball to the wall.

Wall Ball ( 5 x 5 )

Games

Hit the target

Skill

BALL GROUND TO OVERHEAD

Focus : Lift the ball with straight back put it overhead with lock elbows.

Ball ground to overhead ( 5 x 5 )

Tabata

Ball G2OH and Wall ball

Games

Shoot the ball

Metcon

5 Rounds ( For Time )

5 Front squat

5 Stink bug

5 Push press

Kids / Pre Teens – 082116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games- gather the balls (6 mins.)

MOBILITY : Hips and shulders

Skill

FRONT SQUAT

Focus : elbows out, weight on the heels,and chest out.

Front Squat (5 x 5)

Games

Hit the ball

Skill

PUSH PRESS

Focus : Elbows slightly out, bar travel in straight line,dip then extend hips before press.

Push Press (5 x 5)

Games

shoot the balls

Metcon

5 Rounds ( For Time )

5 Thrusters

2 10m run

5 push up

2 10m run

Swim WOD – 082116

CrossFit Doha – Swim WOD

Warm-up

3 Rounds

10 KB SDHP

10 KB swing

10 KB squats

10 KB lunges

10 Arm rotations

swim wod warm up

4 rounds

50m swim

25m kicks

Swim Skill

5 Mins. practice turn of FR to FR and BK to BK.

100m FR swim with proper turn

100m BK swim with proper turn

25m FR swim with dive and proper finish.

25m BK swim with proper start and finish.

Metcon

20-18-16-14…….2

Pike press

25m swim

Ladies 082016

CrossFit Doha – Ladies

Metcon

Metcon 1

10 Min AMRAP

5 Push Press

5 Deadlift

5 Front Squats

Metcon 2

15 min AMRAP

10 Burpees

20 Squats

30 Situps

40 Push Up

Swim WOD – 082016

CrossFit Doha – Swim WOD

Warm-up

3 Rounds

10 Pike press

10 Secs. hold planking

10 Leg side raises from planking (5 each leg)

10 Secs hold squats

10 Arm rotaions

swim wod warm up

4 x 25m FR swim

25m kicks,pull (12.5m kicks+12.5m pull)

4 x 25m BR swim

25m BR kicks,pull (12.5m kicks+12.5m pull)

2 x 25m FL drills (w/ 1 arm FR)

25m FL kicks

Swim Skill

2 x 25m BR kicks

2 x 25m BR swim

4 x 25m Elem. Backstroke

2 x 25m FL drills (1 arm FR)

2 x 25m FL drills (single-single-double)

Metcon

4-8-12-16 (For Time)

Wall ball

100m swim

Kids / Pre Teens – 081816

CrossFit Doha – Pre-Teens 8-12

Warm-up

Rowing games (5 mins.) Noodles games-Squat and jump (4 mins.)

Mobility : Hips,knees and shoulders

Skill

THRUSTERS

Focus : elbows out, chest out,and hips extended before the press.

Thruster (5 x 5)

Games

Bowling games

Skill

MUSCLE UPS

Focus : Lock elbows when above the bar.

Muscle-ups (4 x Max reps in 20 secs.)

Tabata

Muscle ups and thrusters

Games

Shoot the bouncing ball

Metcon

6 Mins. (AMRAP)

2 Stink bug on the wall

5 Wall ball

5 Ball G2OH

Ladies 081716

CrossFit Doha – Ladies

Skill

Thruster

Metcon

10 Min AMRAP

5 KB Thruster

12 KB Lunges

10 KB Swings

Kids / Pre Teens – 081716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run. skip, one leg hop, hop, Bear crawl and crab walk ( 6 mins. )

Mobility : Hips and shoulders

Skill

Sumo Deadlift High pull

Focus : Hips extended then high pull, Straight back.

Sumo Deadlift High Pull (5 x 5)

Games

Tag game

Skill

Stink bug

Focus : Chest on the floor, lock elbow , and hips up.

Stink bug ( 5 x 5 )

Games

games of their choice

Metcon

5 Rounds ( For Time )

5 Front squat

5 Box jump

5 Push press

Kids / Pre Teens – 081616

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up- ( 6 mins. )

Mobility: Hips and shoulders

Skill

BOX JUMP

Focus : Stand up tall when standing above the box.bend the knees when you land on the floor.

Box jump ( 5 x 5 )

Games

Hit the target

Skill

FRONT SQUAT

Focus :Hands outside the shoulder, elbow slightly out,weight on the heels.

Front Squat (5 x 5)

Tabata

Front squat and box jump

Games

Tag games

Metcon

5 Rounds ( For Time )

5 Starjump

5 Squats

5 push ups

5 press

Swim WOD – 081616

CrossFit Doha – Swim WOD

Warm-up

3 Rounds

10 Mountain climbing

5 Burpees

10 OH squat

10 Arm rotation

10 Leg raises

swim wod warm up

Ladies 081516

CrossFit Doha – Ladies

Skill

Push Press

Tabata

Push Press

Metcon

12 Min AMRAP

15 Box Jump

12 Push Press

9 Toes to Bar

Swim WOD – 081416

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

10 Ball G2OH

10 Wall ball

10 Russian twist

10 Pike press

10 spidey lunges

swim wod warm up

10 x 25m – FR kicks, swim (12.5m kicks + 12.5m swim)

Swim Skill

2 x 25m – BK kicks with board.

2 x 25m – BK kicks w/o

board.w/ body tuning side to side

2 x 25m – BK drils,1 arm pull (25m R arm+ 25m L arm)

2x 25m – BK swim

Metcon

8-6-4-2 ( For Time )

Ball G2OH + 10

Swim

Ladies 081316

CrossFit Doha – Ladies

Skill

Shoulder Press

Metcon

For Time

22 Deadlift

22 Cal Row

22 Box Jumps

22 KB Swings

22 Wall Ball

22 Ring Row

22 Burpees

22 Deadlift

Swim WOD – 081316

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

20 air squats

15 push ups

10 spidey lunges

5 burpees

20 secs. hollow rock hold

swim wod warm up

4 rounds:

50m swim

25m kicks

50m pull

Swim Skill

5 mins. – Learning how to start, breakuot and finish in breaststroke.

2 x 25m -BR kicks (2 kicks 1 breath both arms infront,no arm pull)

2 x 25m- BR drills (2 kicks,1 arm pull)

2 x 25m- BR kicks (1 kick,1 breath,arms infront w/o arm pull)

4 X 25m – BR swim with proper start,breakout and finish.

Metcon

5 Rounds ( For Time )

10 Mountain climbing

100m swim

10 Dip

Ladies 081016

CrossFit Doha – Ladies

Skill

Deadlift

Metcon

12 Min AMRAP

5 Back Squat

10 Wall Ball

15 KB Swings

Swim WOD – 080916

CrossFit Doha – Swim WOD

Warm-up

2 Rounds

10 Kettlebell swing

10 kB halos

10 kB deadlift

10 Arm rotation

10 Romanian deadlift

swim wod warm up

5 Rounds

25m Swim

25m Kicks

25m Pull

( all using Pullbouy)

Swim Skill

5 mins.- To learn how to start,breakout and finish in FR and BR.

EMOTM

5 x 25m FR swim fast

5 x 25m BR swim fast

( All w/dive,proper start,breakout and finish)

Metcon

1-2-3……..10 ( For Time )

Burpees w/ 1 x 25m swim w/ dive

Ladies 080816

CrossFit Doha – Ladies

Skill

Back Squat

Metcon

3 Rounds For Time

20 Cal Row

15 Box Jump

10 Wall Ball

5 Burpees

Kids / Pre Teens – 080716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games-Tag games ( 6 Mins.)

Run, skip, hop, and bear crawl.

MOBILITY : Hips, legs, and shoulders

Skill

WALL BALL

Focus : Deep squat, extended hips , and lock elbows as you release the ball.

Wall ball (4 x 5)

Games

Pass the ball

Skill

STINK BUG

Focus : Both hands were near to chest, walk up to wall as you push up from the floor.

Stink bug ( 4 x 4 )

Tabata

Wall ball and stink bug

Games

dodge ball

Metcon

8 Mins. ( AMRAP )

5 Ball G2OH

5 Slam ball

2 length sand bag drag

Swim WOD – 080716

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

10 side lunges

10 front lunges

10 sandbag deadlift

5 sandbag cleans

10 arm rotations

10 Romanian deadlift

( hip extension )

swim wod warm up

8 Rounds:( 30 secs rest per round)

25m swim

25m kicks

25m pull

Swim Skill

2 x 25m BR kicks (25m both arms on the side + 25m both arms infront)

2 x 25m BR drills ( 2 armpull,2 kicks)

2 x 25m BR swim

2 x 25m FR drills,both arms on the side(25m R arm R breath + 25m L arm L breath)

2 x 25m FR drills,both arms infront,1 arm FR ( 25m R armpull + 25m L armpull)

2 x 25m FR swim

Metcon

8-6-4-2

Kettlebell squat

Swim

Swim WOD – 080616

CrossFit Doha – Swim WOD

Warm-up

2 Rounds :

10 medball squat

10 medball G2OH

10 medball clean

10 Russian twist

10 medball push ups

swim wod warm up

100m kicks

200m pull

300m swim

Swim Skill

4 x 25m FR drills (body roll both arms on the side)

4 x 25m FR drills (both arms on the side,body roll with R arm pull R side breath)

4 x 25m FR drills ( L arm pull L side breath)

4 x 25m FR swim,full stroke.

EMOTM

6 x 25m FR swim, sprint with dive.( 1 min.rest )

Metcon

4 Rounds ( For Time )

10 Air squat

100m swim

5 muscle up-out and jump in.

Kids / Pre Teens – 080316

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up ( 6 Mins. ) Run, skip, hop, and crawl.

MOBILITY: Hips, knees and shoulders

Skill

THRUSTERS

Focus : Squat stance, elbows out when doing squat before the press, Hips and legs extend then press.

Thruster (5 x 5)

Games

Basketball game

Skill

PULL UPS

Focus : Tight glutes and core muscles.

Pull-ups (4 x Max reps in 20 secs.)

Tabata

Thruster and pull ups

Games

Hit the target

Metcon

6 Mins. ( AMRAP )

5 Front squat

5 Push press

2 Muscle up

Kids / Pre Teens – 080216

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run , skip, knee high, kick back, laterals, back pedal, hop, and bear crawl.

MOBILITY: Hips, legs, knees, and shoulders

Skill

SUMO DEADLIFT HIGH PULL

Focus : Lumbar curve maintain, hips and shoulders rise at the same rate,and elbows move high and outside.

Sumo Deadlift High Pull (5 x 5)

Games

Noodles game

Skill

BOX JUMP

Focus : Hips extend when standing over the box.

Box jump ( 5 x 5 )

Tabata

SDHP and box jump

Games

Bowling games

Metcon

6 Rounds ( For Time )

5 Deadlift

5 Sit ups

5 Dot drills

Swim WOD – 080216

CrossFit Doha – Swim WOD

Warm-up

400m Rows, 10 Air squats, 5 Push ups, 5 Boots strap, 10 Side lounges, 10 Arm rotation, 10 knee rotations

swim wod warm up

4 Rounds

50m- Swim, kicks ( 12.5m swim + 12.5m kicks )

50m – Pull

Swim Skill

6 x 25m – FR drills,1 arm FR, both arm on the side ( 25m right+25m left arm)

2 x 25 m FR swim

2 x 25m BR drills (2 kicks + 1 pull )

2 x 25m BR drills (2 pulls + 1 kick)

2 x 25m ( 2 pulls + 2 kicks )

2 x 25m BR swim

Swim Skill

( 5 mins. )

Learning how to do proper start,breakout and finish in Freestyle and breaststroke

50m Freestyle swim with proper start,breakout and finish

50m Breaststroke swim with proper start, breakout and finish.

Metcon

4 Rounds ( For Time )

200m Rows

100m Swim

10 Muscle up

Scaled:

4 Rounds ( For Time )

150m Rows

50m swim

5 Muscle up

Kids / Pre Teens – 080116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games- Lumber jacks and builders ( 5 mins. )

Tag games ( 4 mins.)

MOBILITY : Shoulders and hips

Skill

PUSH PRESS

Focus : Elbow slightly infront of the bar, hips and legs extend then press,and bar moves over the middle of the foot.

Push Press (8 x 5)

Games

Tennis game

Skill

BURPEES

Focus : Chest should be all the way down on the ground,And feet should move at the same time.

Burpees ( 5 x 5 )

Tabata

Push press and burpees

Games

Bowling games

Metcon

6 Mins. ( AMRAP )

5 Wall ball

5 G2OH

3 Stink bug

Kids / Pre Teens – 073116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games- ( gather the balls ) 5 mins.

Warm up : Run, skip, hop, and bear crawl ( 4 mins. )

MOBILITY : Hips, knees, Shoulders and elbows

Skill

AIR SQUAT

Focus : Feet under your shoulders, chest out, and heels down

Tabata

Air squat and run

Games

Tag game

Skill

PUSH PRESS

Focus : Hip width stance, elbow slightly infront of the bar, hips and legs extend then press.

TABATA ; Push press and run

Games

Protect the ball

Metcon

5 Rounds ( For Time )

Run then 10 Star jump

Run then 10 Press

Run then 10 Front Squat

Swim WOD – 073116

CrossFit Doha – Swim WOD

Warm-up

2 Rounds:

20 Knee high ( in place)

20 Kick back

10 Air squats

5 Burpees

MOBILITY : Shoulders and legs

swim wod warm up

100m swim + 50m kicks

100m swim + 50m pull

50m swim + 50m kicks

50m swim + 50m pull

25m swim + 25m kicks

25m swim + 25m pull

Swim Skill

8 x 25m Front kicks

8 x 25m Back kicks

4 x 25m Freestyle swim

4 x 25m Backstroke swim

( all w/ Fins )

EMOTM

Freestyle and Backstoke Relay

Metcon

8-6-4-2 ( For time )

Kettlebell Deadlift

Keetlebell swing

Swim

Dip

Swim WOD – 073016

CrossFit Doha – Swim WOD

Warm-up

2 Rounds

10 Wallballs

10 Push ups

5 Front squat ( Ball )

10 Secs. planking

MOBILITY : Shoulders, knees and toes

swim wod warm up

75m swim + 25m kicks

75m swim + 25m pull

( all for 2 rounds )

Swim Skill

BREASTSTROKE

Focus : Gliding ,pull -breath kicks then glide.

4 x 25m breaststroke kicks

4 x 25m BR drills (2 kicks + 1 pull )

4 x 25m BR drills (2 pull + 2 kicks )

4 x 25m Full stroike, BR.

Swim Skill

TABATA;

Threading the water with ball.

Metcon

10 Medball clean

10 Russian twist

100m Swim

( FOR 5 ROUNDS )

Kids / Pre Teens – 072816

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up.( 6 mins. ) Warm up games. ( gather the balls together.

MOBILITY: Shoulders, and hips

Skill

PULL UPS

Focus: Feet together and pointed, hands slightly out of the shoulders.

Pull-ups (4 x Max in 20 secs.)

Games

Dodge ball

Skill

PUSH PRESS

Focus : Elbow slightly infront of the bar,hips and legs extend then press, and torso dips straight down.

Push Press (4 x 5)

Tabata

Pull ups and push press

Games

Catch the ball

Metcon

5 Mins. ( AMRAP )

3 Muscle up

3 Squat

4 Box jump

4 Squat

5 Sit ups

5 Squats

Kids / Pre Teens – 072716

CrossFit Doha – Pre-Teens 8-12

Warm-up

rowing for 3 mins. , 10 squats, 5 burpees and star jump. ( all for 2 rounds )

MOBILITY : Hips, shoulders, and knees

Skill

THRUSTER

Focus : Elbows out, chest out moving down to squat position, and stand up tall before the press.

Thruster (4 x 5)

Games

Hit the target .

Skill

BALL GROUND TO OVERHEAD

Focus : Straight back, ball moving close to the body, and lock elbow when it’s overhead.

Ball ground to overhead ( 4 x 5 )

Tabata

Thruster and ball ground to overhead

Games

Protect the target

Metcon

3 Rounds ( For time )

-Start and finish with 300m rowing

10 Press

10 Front squat

10 Ring rows

Kids / Pre Teens – 072616

CrossFit Doha – Pre-Teens 8-12

Warm-up

ball game warm up – find your color ( 6 mins. ) 10 squat jump, 5 Stink bug, 5 bootstrap.

MOBILITY: Hips, knees, and shoulders

Skill

SUMO DEADLIFT HIGH PULL

Focus : Shoulders and hips rise at the same rate,elbows move high and outside,and bar moves over the middle of the foot.

Sumo Deadlift High Pull (5 x 5 )

Games

Tennis games

Skill

WALL BALL

Focus : Open your hips before throwing the ball,catch in a squat position.

Wall Ball ( 5 X 5 )

Tabata

SDHP and wall ball

Games

Volleyball games

Metcon

4 Rounds ( for Time )

5 Kettle bell swing

run 2x

5 Deadlift

run 2x

5 Stink bug

run 2x

sWIM WOD 072616

CrossFit Doha – Swim WOD

Warm-up

10 burpees

10 trunk rotations

20 arm rotations

x 2

Kids / Pre Teens – 072516

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up. ( 6mins.) Run, laterals, hop, and crawl.

MOBILITY: Shoulders and hips

Skill

PUSH PRESS

Focus : Elbows slightly infront of the bar, Hip width stance, and bar moves over the middle of the foot.

Push Press (5 x 5)

Games

Bowling games

Skill

BOX JUMP

Focus : Stand up tall when your above the box.

Box Jumps (4 x Max in 20 secs.)

Tabata

Push press and box jump

Games

Hit the target

Metcon

5 mins. ( AMRAP )

5 Dot drills

5 Sit ups

5 Stink bug

Kids / Pre Teens – 072416

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games: Lumber jacks and builders ( 5 mins. ) Collecting balls while doing duck walk ( 3 mins. )

MOBILITY : Hips, knesss, and shoulders,

Skill

AIR SQUAT

Focus : Heels down, knees in line with toes,and lumbar curve maintained.( straight back )

Tabata

Air Squat

Games

Tag game

Skill

PUSH UP

Focus : Tight abs and glutes, and lock the elbows as you push up.

Push-ups (4 x max in 20 secs.)

Games

Dodge ball

Metcon

4 Rounds ( For Time )

5 Front squat

5 Burpee

5 Star jump

5 Press

Swim WOD – 072416

CrossFit Doha – Swim WOD

Warm-up

2 Rounds

10 Squats

10 Push ups

10 secs. superman hold

10 secs.hollow rocks hold

swim wod warm up

100m, 75m, 50m, 25m swim ( Each round + 25m front and 25m back kicks )

Swim Skill

6 x 25m Fr drills Double right double left arm pull

6 x 25m Bk drills, Double right double left arm pull.

Skill

DIVING

Focus : Head was streamline to your body, finger tips will touch the water first, and point your finger tips towards the surface when you are already inside the water as you dive.

PROPER START AND BREAKOUT OF FREESTYLE AND BACKSTROKE

EMOTM

5 x25m freestyle with dive and time.

5 x 25m backstroke with proper start and finish with time

Metcon

4 Rounds ( For Time )

5 Wall ball

5 Ball G2OH

100m swim

SWIM WOD 072316

CrossFit Doha – Swim WOD

Warm-up

2 ROUNDS

10 TUCKED ROCKS

10 HOLLOW ROCKS

10 SIDE PLANKS (EACH SIDE)

10 HIP RAISES

Swim Skill

50M OF EACH:

BR/S & B/S

SWIM

KICK

PULL

SWIM

Metcon

FINS

BUY-IN:100M B/S KICK

10 ROUNDS

25M B/S

25M FR/C

REST 15 SEC

BUY-OUT: 100M DOLPHIN KICK

Metcon

4 ROUNDS

20 DIPS

25M SWIM

Kids / Pre Teens – 072116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Running around- Squat jump- run- burpees- run – egg roll- run- hop–run – bear crawl.

MOBILITY : Shoulders, elbows, hips, and knees

Skill

PULL UPS

Focus : Tights core muscle, full grip on the bar,pull just above the eye level.

Pull-ups (4 x max rep in 30 secs.)

Games

Tag game

Skill

PUSH PRESS

Focus : Feet under the hips, full grip, elbows slightly infront, and extend hips before press.

Push Press (4 x 5)

Games

Dodge ball

Metcon

6 Mins. ( AMRAP )

6 Squats

5 Sit ups

4 Burpees

3 Muscle up

sWIM WOD 072116

CrossFit Doha – Swim WOD

Metcon (Time)

5 rounds

100m swim

12 muscle ups

20 sit ups

Kids / Pre Teens – 072016

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up- Run, skip, hop, and crawl.( 5 mins.) catch the bouncing ball challenge. ( 3 Mins. )

MOBILITY: Hips , shoulders and knees

Skill

THRUSTERS

Focus : Squat stance, elbow slightly out, full grip on the bar,Hips extended before press.

Thruster (4 x 5)

Games

Tennis games

Skill

DEADLIFT

Focus : Flat back,Shoot the hips back and downwards, Hips and shoulders should rise together.

Games

Dodge ball

Metcon

6 Mins. ( AMRAP )

5 Box jumps

5 Wall ball

5 push ups

SWIM WOD 071916

CrossFit Doha – Swim WOD

Warm-up

2 ROUNDS

10 TUCKED ROCKS

10 HOLLOW ROCKS

15 SEC. SUPERMAN

10 SUPERMAN ROCKS

2 ROUNDS

20 ARM ROTATIONS

10 TRUNK ROTATIONS

5 BOOTSTRAPS

Skill

25M OF EACH:

F/C & BR/S

SWIM

KICK

PULL

SWIM

Metcon

BR/S & F/C PYRAMID

50M SWIM

100M KICK

150M DRILL

200M SWIM

Metcon

5 ROUNDS

5 PUSH UPS

10 SQUATS

25M BR/S

25M F/C

Kids / Pre Teens – 071916

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games – Lumber jacks and builders 4 mins.then 4 mins.Rowing games.

MOBILITY: Hips, and shoulders

Skill

FRONT SQUAT

Focus : Squat stance, maintain lumbar curve and straight back, elbows out.

Front Squat (5 x 5)

Games

Bowling games

Skill

KETTLE BELL SWING

Focus: Hips extended, Straight back, Bend knees as the kettle bell descend.

Tabata

Front squat and Kettle bell swing

Games

Shoot that ball

Metcon

5 Rounds ( For time )

15 Cal. Rows

5 Ball Ground to overhead

5 Squats

Kids / Pre Teens – 071816

CrossFit Doha – Pre-Teens 8-12

Warm-up

5 Squats – run – 10 jumps – run – 5 push ups – run -duck walk – run – bear crawl – run.

MOBILITY: Shoulders, elbows, hips, and knees

Skill

SUMO DEADLIFT HIGH PULL

Focus : Sumo wrestler stance ( wider than shoulders), lumbar curve maintain ( straight back), and elbows move outside and high.

Sumo Deadlift High Pull (5 x 5)

Games

Find your color ( colored ball game )

Skill

SIT UPS

Focus : Full arm extension, and Shoulder will pass your hips .

Sit ups ( 4 x 6.)

Tabata

SDHP and sit ups

Games

Basketball

Metcon

5 Mins ( AMRAP )

5 Sting bug

4x run

5 Press

4x run

5 Star jump

4x run

kids / Pre Teens – 071716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, hop, one leg hop, duck walk, and bear crawl.

MOBILITY: shoulders and hips

Skill

PUSH PRESS

Focus : Elbow slightly infront of the bar, hips and legs extend then press, and bar moves over the middle of the foot.

Push Press (5 x 5)

Games

dodge ball

Skill

AIR SQUAT

Focus : Shoulder width stance,heels down,Lumbar curve maintained,or straight back.

Air Squat ( 5 x 5 )

Tabata

Push press and air squat

Games

Catch the ball from the wall.

Metcon

4 Rounds ( For Time )

5 Front squat

5 Push ups

5 Box jumps

Swim WOD – 071716

CrossFit Doha – Swim WOD

swim wod warm up

FOR 3 ROUNDS

75m Swim

25m Kicks ( kick board)

25m pull ( pull bouy)

Swim Skill

400m Kicks with Fins:

200m Dolphin kicks

200m Flutter kicks

EMOTM

12.5m sprint w/ time

12.5m easy

(FOR 4 ROUNDS)

Metcon

5 ROUNDS ( For Time )

50m swim

10 Muscle up

5 Burpees

Swim WOD – 071616

CrossFit Doha – Swim WOD

swim wod warm up

50 m Kicks

100 m swim

50 m pull

100 m swim

( for 2 rounds )

Swim Skill

4 Rounds

5 muscle up

50 m pull ( w/ pull bouy)

Skill

Proper start, breakout and finish of freestyle

EMOTM

25 m sprint w/ time for 10 mins.( break your own record.)

Metcon

4 Rounds ( for time )

5 Squats

10 Push ups

100 m Swim

Kids / Pre Teens – 071416

CrossFit Doha – Pre-Teens 8-12

Warm-up

4 mins row, and 2 rounds of 5 squat jump,5 push ups and 5 sit ups

MOBILITY; Shoulders, hips and legs

Skill

Muscle-ups (4 x 4)

Games

Rowing games challenge

Skill

Air squat ( 5 x 10 )

Tabata

Muscle ups and air squat

Games

Tag game

Metcon

5 Rounds ( For Time )

8 Pull ups

8 Star jump

8 Press

Kids / Pre Teens – 071316

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up games- Lumber jacks and builders ( 5 mins. )

MOBILITY: Hips and shoulders,

Skill

Deadlift (5 x 10)

Games

Bowling games

Skill

Kettle bell swing ( 5 x 5 )

Tabata

Deadlift and kettle bell swing

Games

dodge ball

Metcon

6 Mins. ( AMRAP )

5 Box jumps

4 Dot drills

3 Burpees

SWIM WOD 071216

CrossFit Doha – Swim WOD

Skill WOD

25M X 20

REST 30 SEC. BETWEEN SETS

Swim Skill

400M SWIM

POOL BOUY

Metcon

4 ROUNDS

100M SWIM

15 WALL BALLS

Kids / Pre Teens – 071216

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run-air squat-run-star jump-run-burpees-run-hop-run-bear crawl (running in a circle)

MOBILITY:Shoulders, elbows,hips and knees

Skill

Front Squat

FOCUS: Elbows high, hips descend lower than knees,and lumbar curve maintained

Front Squat (5 x 5)

Games

Hit the target

Skill

PUSH PRESS FOCUS: Elbow slightly infront of the bar, full grip on the bar, hips and legs extend then press, and bar moves over the middle of the foot.

Push Press (5 x 5)

Tabata

Front squat and push press

Games

Bowling games

Metcon

5 Rounds ( For Time )

5 Ball ground to overhead

5 stink bug

10 Star jump

Adults – 071116

CrossFit Doha – Adults

Skill

DEADLIFT

FOCUS: PUSH FROM HEELS, EYES FORWARD, FLAT BACK, TIGHT CORE

Weightlifting

Deadlift (5 X 5)

Metcon (Time)

5 ROUNDS

8 DEADLIFTS @60/40 KG

9 POWER CLEANS

10 PULL-UPS

Adults – 071016

CrossFit Doha – Adults

Skill

THRUSTER

FOCUS: FLAT BACK, CHEST UP, FULL GRIP, ELBOWS FORWARD

EMOTM

10 MINUTES

4 THRUTERS @60/40 KG

Metcon (Time)

21-15-9-3

KBS @24/16

THRUSTERS @50/30 KG

BOX JUMPS 20/16

ROW (CAL)

Kids / Pre Teens – 071016

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle run with hop and bear crawl ( 4 mins.)

Warm up games ( Tag games ) 3 mins.

MOBILITY: Shoulders, hips, and knees.

Skill

Push press

FOCUS: Tight core, hips and legs extend then press,and bar moves over the middle of the foot.

Push Press (4 X 10)

Games

Hit the tower.

Skill

Front Squat

FOCUS: Elbows high, hips descend lower than knees, lumbar curve maintain, and looking forward.

Front Squat (5 x 5)

Tabata

Push press and front squat

Games

Lumber jacks and builders

Metcon

5 Mins. (AMRAP )

5 Ball ground to overhead

5 Star jump

5 Sting bug

Ladies – 070216

CrossFit Doha – Ladies

Metcon

For Time:

40 Minute timecap

40 Cal Row

40 Box Jump-overs

40 Deadlift

40 Wall Ball Shots

40 Ring Dips

40 Wall Ball Shots

40 Deadlift

40 Box Jump-overs

40 Cal Row

SWIM WOD 070216

CrossFit Doha – Swim WOD

swim wod warm up

20 squats

100m swim

20 push ups

100m kicking

20 sec. superman holds (x3)

100m pulling (pool bouy)

20 situps

Swim Skill

butterfly body movements + 3 pulls

15m x 10

EMOTM

8 minutes:

25m wim- as little breathing as possible

Metcon

AMRAP:15 min

50m swim

10 lunges

Adults – 070116

CrossFit Doha – Adults

Metcon

Metcon (Time)

50 Cal. Row

40 Wall Balls

30 Ring/Parallette Dips

40 Med Ball G20H

50 Cal. Row

40 Med Ball Clean

30 HR Push-up

Adults – 063016

CrossFit Doha – Adults

Midline Work

3 Rounds:

10 Single Leg Raises (Each Side)

15 Sit-ups

20 Heel Touches

EMOTM

For 10min:

6 SDHP @ 75/55

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

20 Med Ball Clean @ 20/14

15 Push Press @ 75/55

10 Burpee

Ladies – 062916

CrossFit Doha – Ladies

Metcon

Elizabeth

21 – 15 – 9

Clean

Ring Dips

Skill

Rope Climb

Adults – 062916

CrossFit Doha – Adults

Midline Work

3 Rounds

20 Cannonball Crunches

30 Bicycle Kicks

45s Side Plank (Each Side)

EMOTM

For 10min:

5 Front Squat @ 95/65

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 OHS @ 95/65

10 Snatch @ 95/65

15 T2B/T2W

Ladies – 062816

CrossFit Doha – Ladies

Skill

MB Cleans

Metcon

3 Rounds

500m Row

20 KB Swing

20 MB Cleans

20 Ground to overhead

Warm-up

Walking Lunges

30 Jumping Jacks

20 Squats

10 Burpee

Swim wod 062816

CrossFit Doha – Swim WOD

4 rounds
50m swim
50m kick
50m pull

Skill: tumble turns
10 x 10m
Metcon
4 rounds
25m swim + 6 burpees
50m swim + 8 muscle ups
75m swim + 10 1arm snatches

Adults – 062716

CrossFit Doha – Adults

Midline Work

4 Rounds

40 Med Ball V-Sit-ups

15 KB Swings

15 Med Ball Hip Lift

EMOTM

For 10min:

4 Snatch @ 95/65

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20 Wall Ball

10 Box Jump Over

Ladies – 062716

CrossFit Doha – Ladies

Skill

Overhead Squat

Metcon

15min AMRAP

5 OHS

10 Clean

15 Knees to elbows

Adults – 062616

CrossFit Doha – Adults

Midline Work

4 Rounds

15 Med Ball Sit-ups

15 T2B/T2W

15 Good Morning @ 75/55

EMOTM

For 10 min:

4 cleans @95/135

Metcon

Metcon (Time)

27-21-15-9

Cal. Row

Burpees

Ladies – 062616

CrossFit Doha – Ladies

Midline Work

3 Rounds

45s Flutter Kick

45s Sit ups

45s Side Plank

45s Plank

Metcon

12 Min AMRAP

12 Push Ups

12 Air Squats

12 Double Unders

Adults – 062516

CrossFit Doha – Adults

Metcon

Metcon (Time)

Crossfit Regionals 2016 Individual Event 4

50 Back Squat @ 135/95

40 Pull-ups

30 S2OH @ 135/95

50 Front Squat @ 85/65

40 Pull-ups

30 S20H @ 85/65

50 Overhead Squat @ 65/45

40 Pull-ups

30 S2OH @ 65/45
For Time

Complete as much as you can

06252016 swim wod

CrossFit Doha – Swim WOD

swim wod warm up

100m of each:

swim,kick.pull,swim

Skill

10 x 50m swim

Metcon

buy-in

30 push ups

20 squats

10 burpees

AMRAP: 6 min

F/C relay- 25m

Swim Skill

diving

Ladies – 062516

CrossFit Doha – Ladies

Skill

Sumo Deadlift High Pull

Metcon

For Time

30 Burpees

30 Toes to bar

30 Sumo-deadlift High Pull

20 Box Jump

30 Sumo-deadlift High pull

30 Toes to bar

30 Burpees

Adults – 062416

CrossFit Doha – Adults

Metcon

Metcon (Time)

Partner WOD

100 Cal Row.

100 Med Ball Sit-up Pass

100 Synchro Burpees

100 Length Med Ball Run

100 Wall Ball Pass

Adults – 062316

CrossFit Doha – Adults

Metcon

Metcon (Time)

5 Rounds

25 Wall Ball @ 20/14 lbs

20 KB Snatch @ 24/16 kg

15 T2B (Scale: T2W)

10 Burpee

5 Bar Muscle-up (Scale: 10 C2B)

Kids /Pre Teens – 062316

CrossFit Doha – Pre-Teens 8-12

Warm-up

4 mins. row , 15 squats, 10 sit ups, 5 push ups.

MOBILITY: Hips, knees, and shoulders

Skill

Toes-To-Bar (8 x Max ( Tabata ))

Games

Hit the target

Metcon

2 Rounds (For Time:)

Row 300m

10 Jumping pull ups

Ladies – 062216

CrossFit Doha – Ladies

Tabata

Wall Balls

Skill

Thrusters

Metcon

Metcon (Time)

4 Rounds

15 Burpees

15 KB Swings

15 Thrusters

Kids / Pre Teens – 062216

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, knee high run, kick back run, back pedal, lateral run, and bear crawl ( 4 rounds)

MOBILITY: Hips, knee, and shoulders

Skill

Wall ball (5 x 5)

Tabata

Wall ball and Star jump

Games

Bowling game

Metcon

5 mins. ( AMRAP )

5 Ball dround to overhead

5 Push press

5 Burpee

Adults – 062216

CrossFit Doha – Adults

Metcon

Metcon (Time)

10 Burpee

20 Dubs

30 Cal. Row

15 Pull-ups

30 Push-ups

45 Squats

20 Burpee

40 Dubs

60 Cal. Row

25 Pull-up

50 Push-up

75 Squats

30 Burpee

60 Dubs

90 Cal. Row

Kids / Pre Teens – 062116

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up game (Lumber jacks and builders) run, hop, and Bear crawl (5 mins.)

MOBILITY: Hips, knees, and shoulders

Skill

Box Jumps (4 x max)

Tabata

Box jump and kettlebell swing

Games

Tag game

Metcon

2 rounds(For Time )

run (4x Length of gym)

10 Squats

run 4x

10 Push ups

run 4x

10 Sit ups

Adults – 062116

CrossFit Doha – Adults

Metcon

Metcon (Time)

100 Dubs

50 KB Swings

30 Pull-ups

50 Push-ups

100 Dubs

50 T2B/ T2W

30 Ring Dips

50 KB/DB Deadlifts

100 Dubs
Time Cap: 45mins

Complete as much as you can.

Adults – 062016

CrossFit Doha – Adults

Metcon

Metcon (Time)

2000m Row

200 (100 Squats/ 100 Sit-ups – Split as you like)

20 HSPU (Scale: 10 Wall Climbs)

1000m Row

100 Burpee Box Jump Overs

10 HSPU (Scale: 5 Wall Climbs)
Time Cap: 45min

Complete as much as you can.

Kids / Pre Teens – 062016

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, laterals, hop, bear crawl, crab walk.

MOBILITY: Hips, shoulders, and elbows

Skill

Sumo Deadlift High Pull (5 x 5)

Tabata

SDHP and Star jump

Games

Lumber jacks and builders

Metcon

5 Mins. ( AMRAP )

10 Deadlift

10 Press

10 Squat

Adults – 061916

CrossFit Doha – Adults

Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here

Kids / Pre Teens – 061916

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, hop, one leg hop, Bear crawl, crab walk.

MOBILITY: Hips, knee, and shoulders

Skill

Muscle-ups (4 x Max)

Tabata

Muscle ups and dot drill

Games

Dodge ball

Metcon

4 Mins. ( AMRAP )

5 Pull ups

5 Press

5 Front squat

Ladies – 061916

CrossFit Doha – Ladies

Skill

Warm-up

2 Rounds

200m Row

Heel Flicks

5 Burpees

Spideys

5 Lateral Squats

Midline Work

3 Rounds

30s Side Plank

30s Plank

30s ME Heel Touches

30s ME Mountain Climber

Back Squat

Metcon

Body-weight Gone Bad

3 Rounds

1 min Air Squats

1 min Push Ups

1 min Sit Ups

1 min Burpees

1 min Jumping Jacks

1 min REST

Adults – 061816

CrossFit Doha – Adults

Metcon

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

Kids / Pre Teens – 061816

CrossFit Doha – Pre-Teens 8-12

Warm-up

Circle around doing passing the ball.

MOBILITY: Hips, knees, and shoulders

Metcon

Wall ball (5 x 5)

Tabata

Wall ball and push ups

Games

Bowling

Metcon

4 Mins. ( AMRAP )

5 Ball Ground to overhead

5 Sting bug

5 Dot drills

Ladies – 06182016

CrossFit Doha – Ladies

Warm-up

3 Rounds

10m bear crawl

10m duck walk

10 burpees

10 inchworms

Midline Work

4 Rounds

5 Side Crunches/side

10 V-ups

15 Bicycles

20 Scissors

30 Mountain Climbers

Metcon

15 Min AMRAP

10 Burpees

10 Hand Release Push Ups

10 Shoulder to Overhead

Adults – 061716

CrossFit Doha – Adults

Metcon

Metcon (Time)

3 Rounds

100 Dubs

40 KB Swings

40 Front Squat @ 45/35

Kids / Pre Teens – 061716

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, hop, bear crawl, and crab walk

MOBILITY: Hips, knees, shoulders, and elbows

Skill

Thruster (4 x 5)

Tabata

Thrusters and burpee

Games

Hit the target

Metcon

4 Mins. ( AMRAP )

5 Push press

5 Squats

5 Sit ups

Kids / Pre Teens – 061616

CrossFit Doha – Pre-Teens 8-12

Warm-up

Obstacle course warm up- Run,hop, and crawl.

MOBILITY: Shoulders, elbows , and hips

Skill

Box Jumps (4 x max)

Tabata

Box jumps and Toes to bar

Games

tag game

Metcon

4 mins ( AMRAP )

5 Pull ups

5 Push ups

5 Kettlebell swing

Adults – 061616

CrossFit Doha – Adults

Midline Work

4 Rounds

20 Side Bend with Plate/KB @ 24/16

15 Cannonball Crunches

1min Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

12 Push-Press @ 75/55

12 Front Squat

12 SDHP

Ladies – 061516

CrossFit Doha – Ladies

Metcon

For Time:

20 Burpees

10 Back squat

10 Front squat

10 Overhead squat

20 Burpees

10 Shoulder press

10 Push press

10 Push jerk

20 Burpees

Kids / Pre Teens – 06/15/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, one leg hop, hop, bear crawl, and crab walk.

MOBILITY: Hips, hamstring, knees, and shoulders

Skill

Deadlift (5x 5)

Tabata

Deadlift and push press

Games

Bowling

Metcon

5 Rounds ( For Time )

5 sumo deadlift highpull

5 Burpee

Adults – 061516

CrossFit Doha – Adults

Midline Work

4 Rounds

10 Deadlifts @ 135/95

20 Superman

45s Side Plank each side

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

16 Sit-ups

20 OHS @ 45/35

24 Dubs

Kids / Pre Teens – 06/14/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, hop, bear crawl, and crab walk( x 5 )

MOBILITY: Shoulders, elbows, knee, and hips

Skill

Weighted Pull-ups (5 x 5)

Tabata

Pull ups and Push ups

Games

Hit the target

Metcon

4 Mins. (AMRAP)

5 Muscle up

5 Press

5 Box jump

061416 -swim wod

CrossFit Doha – Swim WOD

100m swim
100m kick
100m pull
100m swim

Pulling drill
100m 3-3-3
Kick drill
50m of each
6,5,4 kicks- pull

EMOM: 6 min
25m swim

Wod
Amrap: 20 min
25m swim
5 push-ups
3 burpees

Adults – 061416

CrossFit Doha – Adults

Midline Work

4 Rounds

40 V-sit ups

15 KB Swings

15 Hip Lift

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

Thrusters @ 45/35

Every minute 3 Burpees then continue Thrusters

Ladies – 061416

CrossFit Doha – Ladies

Skill

Back Squat

Midline Work

3 Rounds

20 Side Crunches

20 Situps

20 V ups

20 Russian Twist

Metcon

12 Min AMRAP

5 Back Squat

10 Wall Balls

15 KB Swings

Ladies – 061316

CrossFit Doha – Ladies

Skill

Thruster

Metcon

Rowing Fran

For Time

21-15-9 Reps

Row

Thrusters

Pull-ups

Kids / Pre Teens – 06/13/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, knee high, kick back, back pedal, hop, and bear crawl

MOBILITY: Shoulders, hips and knee

Skill

Sit-ups (8 x Max -Tabata)

Games

Tag game

Metcon

4 Rounds ( For Time )

5 Push press

5 Star jump

5 Air squat

Adults – 061316

CrossFit Doha – Adults

Midline Work

4 Rounds

20 Bicycle Kicks

20 Leg Raises

20 Back Lunges with bar

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

21 Box Jumps

15 Wall Balls

9 Burpees

Adults – 061216

CrossFit Doha – Adults

Midline Work

3 Rounds

15 Good Mornings @ 75/55

15 T2B

15 Sit-ups w/Med ball

Metcon

Metcon (Time)

5 Rounds

300m Row

12 KB Swings @ 24/20

12 Pull-ups

Kids / Pre Teens – 06/12/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, lateral, hop, and bear crawl (x 4 )

MOBILITY: Hips, shoulder,and knees

Skill

Sumo Deadlift High Pull (5 x 5)

Tabata

SDHP and Ring rows

Games

Lumber jacks and builders

Metcon

4 Rounds ( For time )

5 Deadlift

5 Burpees

5 Pull ups

06122016 Swim wod

CrossFit Doha – Swim WOD

Warm-up

100m swim

100m kick

100m pull

100m swim

Metcon

AMRAP: 30 min

100m swim

10 tri- dips

10 pull ups

10 sit ups (med ball)

Ladies – 120616

CrossFit Doha – Ladies

Skill

Deadlift

Metcon

15 Min AMRAP

5 Push Up

10 Sit-Ups

15 Squats

– 10 sec rest –

5 Deadlift

10 Lunges

15 Reverse Crunches

Ladies – 061116

CrossFit Doha – Ladies

Skill

Push Press

Midline Work

3 Rounds

30 MB Russian Twist

15 V-up

15 MB Leg Raise

Metcon

For time

10 Push-ups

20 Pull-ups

30 KB Lunges

40 KB Step-ups

50 KB Swings

Kids / Pre Teens – 06/11/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

(Obstacle course warm up) run,hop, and crawl.( 5mins. )

MOBILITY: Hips, hamstring, and shoulders

Skill

Thruster (8 x 8 Tabata time)

Games

Bowling game

Metcon

4 Mins. (AMRAP)

5 Push press

5 Squats

5 Dot drills

5 Sting bug

Adults – 061116

CrossFit Doha – Adults

Metcon

Metcon (Time)

3 Rounds:

500m Row

20 Push-ups

20 KB Swings

20 Pull-ups

20 Squats

06112016 Swim wod

CrossFit Doha – Swim WOD

Warm-up

100m swim

100m kick

100m pull

100m swim

Metcon

AMRAP: 30 min

100m swim

10 tri- dips

10 pull ups

10 sit ups (med ball)

Kids / Pre Teens – 06/10/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, one leg hop, hop, Bear crawl then run back, crab walk then run back ( All x 4)

MOBILITY: Hips, hamstring, and shoulders

Skill

Front Squat (8 x 8 TABATA)

Games

Tag game

Metcon

4 Rounds ( For Time )

5 Star jump

5 Push up

5 Box jump

Adults – 061016

CrossFit Doha – Adults

Metcon

Metcon (Time)

2 Rounds

150 Cal. Row

100 Wall Balls

50 Burpees

Kids / Pre Teens – 06/09/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Rowing 3 mins. and 2 Rounds of 10 Squats, 10 burpees, and 10 Ring rows.

MOBILITY: Hips, legs, and shoulders

Skill

Muscle-ups (4 x Max)

Games

Dodge ball

Metcon

For time:

300 M Rowing…

3 Rounds

5 Pull ups

5 Push press

5 Burpees

Adults – 060916

CrossFit Doha – Adults

Midline Work

4 rounds

15 Sit-ups with Med ball overhead

15 Hip Lift no Med ball

40 Bicycle kicks

Metcon

Metcon (Time)

2 Rounds

50 Cal. Row

50 Dubs

50 Thrusters @ 45/35

Kids / Pre Teens – 06/08/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Warm up game(

Lumbers and builders) 3 mins. and Tabata 20 secs.jumping and 10 secs. walk.

MOBILITY: Legs, hips, and shoulders

Skill

Sumo Deadlift High Pull (4 x 10)

Games

Color games..find your color.

Metcon

4 Rounds ( For Time )

Run then 5 Deadlift

Run ………5 Push up

Run……….5 Squat

Run ………5 Star jump

Adults – 060816

CrossFit Doha – Adults

Midline Work

4 Rounds

12 Deadlifts @ 155/115

20 Sit-ups

45s Side Plank each side

()

Metcon (Time)

4 Rounds

40 KB OHS (Alternating) @ 24/16

70 Dubs
15min TC to complete all or as much as you can

Ladies – 06082016

CrossFit Doha – Ladies

Skill

Front Squat

Metcon

Partner WOD

1600 Row (divided)

other partner must be in the plank

2 Rounds

60 Wall Balls (relay)

40 Synchronized Situps

60 KB Swings (relay)

Kids / Pre Teens – 06/07/16

CrossFit Doha – Adults

Warm-up

Run, Squat, Skip , Push up,Hop, Jumping Jack,and Crab walk ( x 4 )

MOBILITY: Hips,Arms and Shoulders

Skill

Wall ball (4 x 10)

Games

Stock in a mud

Metcon

4 Mins ( AMRAP )

5 Sit ups

5 Burpee

5 Box jump

Kids / Pre Teens – 06/07/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Squat, Skip , Push up,Hop, Jumping Jack,and Crab walk ( x 4 )

MOBILITY: Hips,Arms and Shoulders

Skill

Wall ball (4 x 10)

Games

Stock in a mud

Metcon

4 Mins ( AMRAP )

5 Sit ups

5 Burpee

5 Box jump

Ladies – 060716

CrossFit Doha – Ladies

Skill

Squat Therapy

Tabata

Air Squats

Metcon

For Time

21-15-9

Wall Balls

Burpees

060716

CrossFit Doha – Swim WOD

100m swim
100m kick
100m pull
100m swim

EMOM: 10 minutes
25m swim

Metcon
Amrap: 25 minutes
300m row
5 burpees
100m swim

Adults – 060716

CrossFit Doha – Adults

Midline Work

4 Rounds

40 Russian Twist w/ med ball

15 KB Swings

15 Leg Raises while holding med ball

Metcon

Metcon (Time)

40-30-20

Cal. Row

30-20-10

KB Snatch (Alternating)

Adults – 060616

CrossFit Doha – Adults

Midline Work

3 Rounds

15 T2B or T2W

15 Good Mornings @ 75/45

20 Back Lunges (Alternate) @ 75/45

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Pull-ups

20 Sit-ups

30 Box Jumps

05/06/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, Knee high, Back pedal, Inch worm ( x4 )

MOBILITY: Shoulders, Hips, and Legs

Skill

Deadlift (4 x 10)

Games

Seeking healthy foods game

Metcon

4 mins. ( AMRAP )

5 SDHP

5 Star jump

5 Ring row

060516

CrossFit Doha – Adults

Weightlifting

Back Squat (Heavy for 1×16, 1×12, 1×8)

Warm-up Set: 8-12 Reps

Rest 2min between sets and perform 12 jumping lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

20 KB Swings @ 24/20

15 Wall Ball

10 Burpee

Kids / Pre Teens – 06/06/16

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Lateral, Kick back, Back pedal, and Bear crawl

MOBILITY: Hips, Legs, Shoulders

Skill

Thruster (5 x 5)

Games

Dodge ball

Metcon

TABATA:

Press

Squat

Star jump and

Sting bug

Ladies – 06062016

CrossFit Doha – Ladies

Skill

TTB Progressions

Midline Work

Three sets of:

Reverse snow angels x 15 reps

Rest for 30s

Hollow Hold 30s

Rest for 30s

Metcon

EMOM 12 mins

Min 1 – 30s Parallete dip

Min 2 – 30s TTB

Min 3 – 30s Row

Ladies (4-June-2016)

CrossFit Doha – Ladies

Skill

Back Squat (5 x 5)

Metcon

3 Rounds For Time

15 Cal Row

15 Box Jumps

15 Wall Balls

15 Burpees

060416

CrossFit Doha – Adults

Metcon

Metcon (Time)

“The Seven” Modified

7 Rounds:

7 HSPU

7 Thrusters @ 135/95

7 Knees to Elbow

21 Deadlifts @ 135/95

7 Burpees

7 KB Swings @ 36/24 kg

7 Pull-ups

04/06/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

1 min. Row, 10 Squats, 5 Push ups, 5 Inch worm (all x 3)

MOBILITY: Hips, Legs, and Shoulders.

Skill

Tabata Rowing

Games

Catch the fish

Metcon

4 Mins. ( AMRAP )

4 Front Squat

4 Push press

4 Push ups

4 Sit ups

06/04/2016 swim wod

CrossFit Doha – Swim WOD

swim wod warm up

100m swim

100m kick with a board

100m pulling (pool boy)

50m swim

Metcon

EMOM: 10 minutes

25m swim

Metcon

AMRAP: 30 min

300m Row

20 kb thrusters (10 per arm)

100m swim

10 muscle-ups

060316

CrossFit Doha – Adults

Metcon

Metcon (Time)

3 Rounds:

50 G2OH w/Plate @ 15/5 kg

40 Cal. Row

30 Wall Balls @ 20/14 lbs

20 Burpees

10 T2B or T2W

03/06/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, Hop , Bear crawl, and Inch worm ( 4x each)

MOBILITY: Shoulders, Hips, and Legs

Skill

Pull-ups (5 x Max )

Games

Dodge ball

Metcon

3 Mins. AMRAP

5 Press

5 Dot drills

5 Push ups

060216

CrossFit Doha – Adults

Weightlifting

Back Squat (5 x 3 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

10 Push Press @ 75/45

15 Sit-ups

20 OH Lunges (Alternating)
Same bar for Push Press and OH Lunges

02/06/2016 Kids Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Knee high run, Kick back run, Back pedal, and Bear crawl

MOBILITY: Shoulders, and Hips

Skill

Sumo Deadlift High Pull (4 x 10)

Games

Bowling game

Metcon

5 Rounds ( For Time )

5 Deadlift

5 Wallball

5 Sit up

060116

CrossFit Doha – Adults

Weightlifting

Clean (15mins to find heavy single for the day)

Metcon

Metcon (Time)

50 Burpees (Buy In)



3 Rounds

20 Wall ball @ 20/14

20 KB Swing @ 24/16

20 KB OHS (10 each arm)



50 Burpees (Cash Out)
Time Cap: 25mins

Scaling option: KB OHS to KB FS

01/06/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, skip, hop, inch worm, bear crawl ( 4x each)

MOBILITY: Hips, shoulders, Legs

Skill

Push Press (5 x 5 )

Tabata

Front squat and Push press

Games

Tag game

Metcon

4 Rounds ( For Time )

5 Thruster

5 star jump

5 Burpee

Ladies (1-June-2016)

CrossFit Doha – Ladies

Skill

Sumo Deadlift High Pull

Metcon

Circuit

3 Rounds

30s per movement and 30s rest

Air Squat

Sumo deadlift high pull

Deadlift

Thruster

Singles

Mountain Climber

Push Press

V up with MB

31/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, One leg hop, Hop ( 4x Each), Bear crawl 2x

MOBILITY: Shoulders, Hips, and Legs

Skill

Pull-ups (5 x Max)

Tabata

Pull-ups and Air squat

Metcon

TABATA:

Run and Push up

053116

CrossFit Doha – Adults

Weightlifting

Front Squat (5 x 5 @ 85%)

Metcon

Metcon (Time)

3 rounds

120 Dubs/ 240 Singles

40 Burpees

20 Push-ups

20 Pull-ups

20 Sit-ups
20min Time Cap

30/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run , Skip, Hop, worm crawl, Bear crawl ( 4x each)

MOBILITY: Hips, Shoulders and Legs

Skill

Deadlift (4 x 10)

Tabata

Deadlift and Box jump

Metcon

4 Rounds ( for Time )

10 SDHP

10 Sit up

053016

CrossFit Doha – Adults

Weightlifting

Snatch (20mins to build up to heavy single)

Metcon

Metcon (Time)

3 Rounds

200m Row

20 Push-ups

20 C2B

20 Box Jumps

Ladies 30-May-2016

CrossFit Doha – Ladies

Skill

Clean and Jerk

Tabata

Plank

Singles

Metcon

8 min AMRAP

15 Clean

8 T2B

29/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Rowing 2 mins., 10 Squats, 5 Burpee (all x 2)

MOBILITY: Hips, Legs,and Shoulders

Skill

Push Press (4 x 10)

Tabata

Push press and Air squat

Metcon

TABATA:

Ring row and Wall ball

052916

CrossFit Doha – Adults

Weightlifting

Back Squat (5 x 5 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Thrusters @ 95/65

10 Burpee Box Jump Over

Ladies (28-May-2016)

CrossFit Doha – Ladies

Skill

Push Jerk

Tabata

40s Max effort Push Jerk

20s Rest

Metcon

Annie

50-40-30-20-10

Double Unders

Sit Ups

Metcon

4 Rounds For Time

5 Push Press

10 Wall Balls

15 Cal Row

28/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, Hop in one leg, Hop,and Bear crawl

MOBILITY: Shoulders and Legs

Skill

100m Row (Time)

100m Row

Tabata

Row and Press

Metcon

4 Rounds ( For Time )

5 Front Squat

5 Dot drills

5 Push up

052816

CrossFit Doha – Adults

Metcon

Metcon (Time)

5 Rounds

800m Row

21 KB Swings

21 Pull-ups

swim wod05/28/2016

CrossFit Doha – Swim WOD

swim wod warm up

100m of each:

swim

kicking only

pulling with pool bouy

swim

Metcon

for 30 min AMRAP:

300m row

75m swim

15 wall balls

75m swim

27/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Knee high run,Back Kick run, Back Pedal, Bear crawl

MOBILITY: Legs, Hips, and shoulders

Skill

Thruster (5 x 5)

Tabata

Thruster and Sit up

Metcon

5 Rounds ( For time )

5 Overhead Lounges

5 Burpee

052716

CrossFit Doha – Adults

Metcon

Metcon (Time)

50 Cal. Row

50 Box Jumps

50 Wall Balls

50 Push-ups

50 Wall Balls

50 Box Jumps

50 Cal. Row

26/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, One Leg Hop, Hop, Bear crawl

MOBILITY: Shoulders and Hips

Skill

Pull-ups (5 X Max)

Tabata

Pull-ups and Kettlebell swing

Metcon

TABATA:

Muscle-up and Push Press

052616

CrossFit Doha – Adults

Weightlifting

Front Squat (5 x 5 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 KB Swings

10 Box Jump

10 KB Snatch @ 24/16

25/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Knee High, Kick back, Back pedal, hop, Bear crawl.

MOBILITY: Shoulders, Hips, and Legs

Skill

Sumo Deadlift High Pull (5 x 5)

Tabata

SDHP and Box jump

Metcon

TABATA:

Deadlift and Push up

052516

CrossFit Doha – Adults

Metcon

Metcon (No Measure)

20min Row

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 Clean @ 95/55

12 Push Press

9 Burpee

Ladies (25-May-2016)

CrossFit Doha – Ladies

Skill

Cleans 5 x 5

Metcon

12min AMRAP

15 Sit Ups with MB Hold

9 Cleans

5 Burpees

24/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, One leg hop, Hop, and Bear crawl

MOBILITY: Legs, Hips, and Shoulders

Skill

Front Squat (5 x 5)

Tabata

Front Squat and Burpee

Metcon

TABATA:

Ring row and Press

052416

CrossFit Doha – Adults

Weightlifting

Back Squat (5 x 5 @ 85%)

Metcon

Metcon (Time)

5 Rounds

10 Thrusters @ 95/65

10 T2B

23/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, Hop with one leg,hop with two legs, and Bear crawl

MOBILITY: Legs and Shoulders

Skill

Pull-ups (4 x 4)

Tabata

Pull-ups and Squat

Metcon

TABATA:

Push press and Starfish jump

052316

CrossFit Doha – Adults

Weightlifting

3 Push Press + 2 Push Jerk (5 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

24 Dubs

7 C2B

10 Burpee Box Jump Over

22/05/2016 kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, High knee run, cheer leader run,Hop,and Bear crawl

MOBILITY: Hips and Shoulders

Skill

Deadlift (5 x 5)

Tabata

Deadlift and Dot drills

Metcon

TABATA:

Muscle up and Press

052216

CrossFit Doha – Adults

Weightlifting

Back Squat (4 x 10 @ 75%)

Metcon

Metcon (Time)

50 Cal. ROW

50 Deadlifts @ 185/125

50 Wall Balls

Ladies (21-May-2016)

CrossFit Doha – Ladies

Warm-up

10 Pass Throughs

10 Side Lunges

10 Goblet Squat

Bear Crawl

Skill

Deadlift 5×5

Metcon

2 Rounds For Time

40 KB Deadlift

30 KB Lunge Presses

20 KB Swings

10 KB Single Hand Snatch

21/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Knee high run, Kick back run, Back Pedal, Crab walk,and Caterpillar walk.

MOBILITY: Legs, Hips, and Shoulders

Skill

Push-ups (5 x 5)

Tabata

Push-ups and run

Metcon

5 Rounds ( For time )

5 Kettlebell swing

5 Box jump

052116

CrossFit Doha – Adults

Metcon

Metcon (Time)

400m Row

20 Burpee

400m Row

19 Burpee

400m Row

18 Burpee



All the way to 1 Burpee
30min Time Cap to complete or finish as much as you can

20/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, Hop, Hop with one leg, and Crab walk

MOBILITY: Legs and Shoulders

Skill

Front Squat (5 X 5)

Tabata

Front Squat and Sit-up

Metcon

TABATA:

Thruster and

Starfish jump

Adults (20-May-2016)

CrossFit Doha – Adults

Metcon

Partner WOD

140 Cal Row

120 Wall Balls

100 Sit Ups

80 Burpees

60 Box Jumps

19/05/2016 Kids / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, Hop, One leg hop, Crab walk, and Bear crawl

MOBILITY: Hips, legs and Shoulders

Skill

Deadlift (4 x 10)

Tabata

Deadlift and Burpee

Metcon

5 Rounds ( For time )

5 Sumo Deadlift high pull

5 Dot Drills

051916

CrossFit Doha – Adults

Weightlifting

Back Squat (4 x 10 @ 75%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Ladies (18-May-2016)

CrossFit Doha – Ladies

Skill

Handstand Hold

Tabata

Air Squats (Odd)

Slam Ball (Even)

Metcon

3 Rounds For Time

15 Burpee over the bag

100 Singles

18/05/2016 Kids / Pre Teens

CrossFit Doha, CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, Hop, Hop withone leg, and Bear crawl

MOBILITY: Shoulders and Legs

Skill

Muscle-ups (5 x 5)

Tabata

Muscle-ups and Air Squat

Metcon

TABATA:

Pull-ups and

Push press

051716

CrossFit Doha – Adults

Weightlifting

Front Squat (4 x 10 @ 75%)

Metcon

Metcon (Time)

21-15-9

Box Jump

Wall Ball

KB Swings @ 32/24

17/05/2016 KIds / Pre Teens

CrossFit Doha – Pre-Teens 8-12

Warm-up

Run, Skip, One Leg Hop, Bear crawl,and crab walk.

MOBILITY: Hips, Legs, and Shoulders

Skill

Thruster (5 x 5)

Tabata

Thruster and Push-up

Metcon

Tabata:

Sumo Deadlift High Pull and

Box Jump

Kids Sunday 160320

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes

Adult Sunday 160320

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes

Ladies Sunday 160320

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes

swim wod05/28/2016

Swim WOD

swim wod warm up

100m of each:

swim

kicking only

pulling with pool bouy

swim

Metcon

for 30 min AMRAP:

300m row

75m swim

15 wall balls

75m swim