Thursday

21/15/9

Front Squats (40/30)
O/H Walking lunge (20/15)

Wednesday

Rest/ Skills/ Catchup

5:30pm: Catchup on monday or tuesdays WOD
6:30pm: Skills WOD:

3 Rounds For Quality:

10 x Turkish Getups
10 x O/H Squats
10 x HSPU

Tuesday

For Time:

150 x KB Swings
3 x Body Blasts on the minute every minute

Monday

"Did I say 5"

3 RFT

10 x Wall to Walls
20 x Burpees
30 x Clean and jerk (40/30)
40 x SDHP (40/30)

WOD courtesy of the "Union round table Committee".

Saturday

5 RFT:

10 x Pull ups
20 x KB swings
1 x O/H barbell walk (40/30)
400m

Friday

Partner WOD: 20 Minute AMRAP:

10 x Toes to Bar
20 x Burpees
30 x Air Squats.

Teams of 2, 1 person completes round the swaps with partner. Continue for 20 minutes. Total rounds wins.

Thursday

10 minute AMRAP
Rest 2 minutes
5 minute AMRAP
Rest 2 minutes
1 Round For time of:

40 x Squats
30 x KB Swings
20 x Lunatic Rolls
10 x Pull ups.

Wednesday

Rest/ Skills/ Catchup Day

5:30pm WOD - Catch up on monday or tuesdays WOD
6:30pm WOD - Skills: HSPU, Muscle ups.

Tuesday

10 RFT

15 x Dead lifts (60/40)
15 x Pushups

Monday

"Crank"

1 x leg crank
10 wall to walls
24 x plyo pushups
24 x O/H snatches (40/30)
24 x chest to bar pullups
24 x sit ups
24 x SDHP (40/30)
48 x double unders
10 x wall to walls
1 leg crank

1 leg crank = 20 x squats, 20 x lunges, 20 x jump squats, 20 x jump lunges.

Saturday

3 RFT

10 x Pull-ups
15 x O/H squats (30/20)
20 x Double Unders
1 x Wall to Wall Bear Crawl
400m KB Carry

Friday

Pairs Filthy Fifty

In pairs, complete 100 x the following between you (only 1 person moving at a time), you must finish total reps before moving on to next exercise.

Pullups
Pushups
KB Swings
Squats
Cleans (40/30)
Lunges
Tyre Jumps
Deadlifts (40/30)
Double Unders
Burpees

In tradition of the team/ partner WOD on friday nights there will be only one evening WOD at 6:30pm. The WOD's throughout the day remain the same time.

Thursday

5 RFT

10 x Front Squats (40/30)
10 x Toes to Bar
10 x Push Press (40/30)

Wednesday

5:30 Class will be a catchup for those who missed Monday or Tuesday.

6:30 Class will be a skills session: Squat Snatch. Then 1RM Squat Snatch.

Tuesday

10,9,8,7,6,5,4,3,2,1

Snatches (40/30)
Pull ups
KB Swings

Monday

"Embrace the Suck"

50 x Burpees
40 x SDHP (40/30)
30 x Tyre Jumps
20 x HR Push ups
10 x Pull ups
20 x HR Push ups
30 x Tyre Jumps
40 x SDHP (40/30)
50 x Burpees

Saturday

"Half Murph"

For time:

800m
50 x Pull ups
100 x Pushups
150 x Squats
800m

Partition Pull-ups, Push-ups and Squats as required.

Have a great Weekend!

Friday

Partner WOD:

2 person relay events.

We will only run one WOD on Friday at 6:30, as to keep with the traditional Friday night atmosphere.

Thursday

5 RFT

2 x wall to wall walking lunges
8 x pushpress (60/40)

Wednesday

Skills/ rest/ catchup day

Muscle up progressions

Tuesday

Tabata Tuesday

SDHP (40/30)
HR Burpees
Toes to Bar

Monday

21/15/9/3

Thrusters (40/30)
KB swings
20m Broad jump

The additional 5:30pm class begins Monday.

Saturday

3 RFT

10 x Pull ups
10 x HR push ups
10 x Toes to bar
50 x KB Swings (16/12)
400m

Friday

In partners, Deadlift 8000kg (male) 6000kg (female)

Buy in on the minute every minute is 5 Burpees.

Partner “A” performs the burpee buy in at the top of the minute before Partner “B” can begin the deadlift, at the turn of the minute Partner “B” must complete the burpee buy in before Partner “A” can start to lift. 

Alternate until the volume has been achieved. Use a weight that allows both partners to deadlift on the same barbell. Choose wisely!!

Thanks to CrossFit 42 South for the WOD.

the usual friday night wind down will occur, all Welcome.

Thursday

Mystery WOD

Ooooohhhhh....

Wednesday

Rest/ skills/ makeup

come in and practice those exercises that need improvement.

Tuesday

Amrap 10 minutes:

5 x thrusters (40/30)
10 x bar facing burpees
15 x double unders