Monday

New Year's Eve- 10am only.
CFV Staff wishes all our amazing members and families a safe and happy new year. Thankyou all for an awesome 2012 and we look forward to seeing you all smash it out again next year!

OTMEM 15

2 x Ground to overhead through squat (60/40)
8 x Burpees
As many Double Unders as possible

Record Double Unders

Saturday

10,9,8,7....3,2,1

Power clean (60/40)
Knees to Elbows
Burpees

Friday

Partner WOD: 6am & 6:30pm

AMRAP 25

10 x Pull-ups
15 x KB Swings
20 x Double Unders
400m

Whilst partner A is completing reps, partner B runs 400m. Once reps are complete partner A rests until partner B returns from run. Then swap.

Thursday

5 RFT

10 x HSPU
15 x Toes to Bar
200m

9:30am, 12:30pm, 5:30pm, 6:30pm

Monday

10am only.
Partner WOD: AMRAP 14 Minutes.

'Sevens'

7 x Shoulder to Overhead (50/35)
7 x Pull ups
7 x Dead Lifts (50/35)
7 x Squats
7 x Toes to Bar
7 x HSPU
7 x Burpees

One person working at a time.

Saturday

For Time:

400m KB Carry (20/16)

21/15/9

Deadlift (100/75)
OH walking lunge (20/15)

400m KB Carry

Friday

Partner WOD

AMRAP 10 mins

8 x Pull-ups
8 x KB Swings 20/16
8 x Burpees

AMRAP 10 mins

30 x Double Unders
10 x KB Snatches
100m

No rest between AMRAPs, 1 person working at a time.

Thursday

For time:

3km TT

Wednesday

AMRAP 20 Mins:

400M
20 x Wall balls
15 x Burpees
10 x K2E

Tuesday

Goat Day:

OTM x 20 minutes

Odd minute - Goat #1
Even minute - Goat #2

goat (n) -
1. Furry little mountain creature. Usually trots, loves cabbage;
2. A particular movement, skill, or lift that you consider a weakness.

Monday

3 RFT

50 x Squats
3 x Muscle Ups (6 x Strict Pullups/ 6 x Ring Dips)
12 x Hang Power Cleans (60/45)

Scale for Muscle-up may be band-assisted but no kipping.

Saturday

CFV will be closed today due to the Mil-fit throwdown, come and support our athletes from 9am onwards.

Friday

'Partner WOD'

1 - AMRAP 10

10 x Thrusters (50/35)
10 x Lateral Bar Burpees
10 x KB Swings (20/16)

2 - AMRAP 10

200 x Double Under Buy in
5 x Snatches (50/35)
10 x Box Jumps

WOD's courtesy of the Albury/Wodonga CrossFit Invitational Throw-down

Thursday

AMRAP 3 minutes

3 x Power Cleans (60/40)
6 x Push-ups
9 x Squats

Repeat x 5 with 1 minute rest between rounds

Record total rounds

Wednesday

Skill: Muscle Up/ Progressions

Then:

OTMEM for 10 minutes

3 x Muscle ups
(S = 9 x Chest to bar pull-ups)
Max double Unders for remainder of minute.
Record double Unders.

Tuesday

4 x RFT

200m
7 x Ring Dips
14 x O/H Squats (40/30)
7 x Burpee Box Jumps

Monday

"Tabatas"

6 rounds, 20 on/10 off:

WallBalls
HR Push ups
Ab mat sit-ups
Pull-ups

Saturday

"Open Gym"
Come in and practice a skill, Hit a 1RM or do a WOD.

Good luck to the CFV athletes, and all other competitors taking part in the Albury/ Wodonga Xmas invitational tomorrow. Go hard!!

Friday

Partner WOD

Complete the following, 1 athlete at a time relay style:

5 Rounds each:

20 x SDHP
20 x Box Jumps
20 x KB Swings
20 x Burpees

Athlete completes one full round then tags partner.

Thursday

For Time:
21 x Hang Power Clean (40/30)
21 x Pull-ups
42 x Double Unders
15 x Hang Power Clean
15 x Pull-ups
30 x Double Unders
9 x Hang Power Cleans
9 x Pull-ups
15 x Double Unders

Wednesday

5 RFT

400m
10 x Toes to Bar
20 x Wall Balls

Tuesday

As far as possible in 9 minutes:

20 x Snatches (45/30)
20 x Snatches (60/45)
20 x Snatches (70/55)

Monday

2 RFT

200m
24 x KB Swings (24/16)
18 x Front squats (50/35)
200m
18 x KB Swings (24/16)
12 x Front Squats (50/35)

Saturday

21/15/9

SDHP (50/35)
Wall Balls
400m

Friday

Hero WOD: "Murph"

For Time:

1.6km Run
100 x Pull ups
200 x Push Ups
300 x Squats
1.6km Run

Thursday

STRENGTH:

Work to 1RM Dead lift

Work to 1RM Weighted Push up

3 x Max L-Sit.

Wednesday

AMRAP 15 Minutes:

8 x Hang Squat Snatch (40/30)
12 x Wall Balls
18 x Burpee Plate Jumps

Tuesday

Skill: Squat Snatch

4 RFT:

5 x HSPU
10 x Toes to Bar
15 x Thrusters (40/30)
100m Backwards Run

9:30am and 12:30pm WODs also running Tuesday and Thursday.

Monday

For Time:

30 x Burpees
150 x KB Swings (16/12)
30 x Burpees

OTMEM 5 x Pull-ups

20 minute cut off.

Saturday

For time:

800m
15 x Thrusters (60/40)
2 x Rope Climbs
800m
10 x Thrusters (60/40)
2 x Rope Climbs
800m
5 x Thrusters (60/40)
2 x Rope Climbs

Friday

In pairs complete the following for time:

21/15/9
Power Clean (60/40)
Ring Dips

30 x Snatches (60/40)

21/15/9
Thrusters (40/30)
Pull-ups

Brought to you by Nicole, Isabel & Fran.

Thursday

For Time:

400m
20 x Pull-ups
30 x Push Press 40/30
400m
20x Pull-ups
30 x Front Squats 40/30
400m

Wednesday

OTMEM

1 x Squat Clean (60/45)
1 x Bar facing Burpee

As far as possible, Increase by 1 x rep of each every minute until reps cannot be completed in the minute.

Tuesday

AMRAP 20 minutes:

6 x Power Snatches (60/45)
12 x Toes to Bar
18 x Squats
2 x Rope Ascends

400m After every 3rd round.

Monday

"Nancy"

5 RFT

400m
15 x Overhead squats (40/30)

Saturday

5 RFT

9 x Deadlift (60/45)
7 x Push Press (60/45)
5 x HSPU

Friday

Partner WOD:

In Pairs complete the following:

10 minutes: 800m then Max reps Clean & Jerk (60/40)
2 minutes rest
10 minutes: 800m then Max reps Snatch (60/40)
2 minutes rest
10 minutes: 800m then Max Reps Partner facing Burpees.

Thursday

Skill: muscle up

Total reps for time:

5 x Mins - SDHP (50/40)
4 x Mins - Wall Balls
3 x Mins - KB Swings
2 x Mins - HSPU
1 x Min - Burpees

Nutrition Seminar at 6:30pm

Wednesday

Max height Vertical leap (onto plate)

21/15/9

O/H squat (45/35)
Pull-ups

Cash out: 400m

Tuesday

As far as possible in 15 minutes:

50 x HR Push-ups
40 x Squats
30 x Box Jumps
20 x Burpees
800m
20 x Burpees
30 x Box Jumps
40 x Squats
50 x HR Pushups
Max Double Unders for remainder

Monday

AMRAP 20 mins:

8 x Thrusters (50/40)
12 x KB Swings (24/16)
200m
1 x Rope Ascend

New facility now in full swing, enter via side roller door.

Saturday

'Rest Day'
Closed for renovations!

Friday

At Bolton Park Plane:

For time:

200m
30 sec rest
200m
30 sec rest
400m
30 sec rest
800m
60 sec rest
400m
30 sec rest
200m
30 sec rest
200m

Thursday

AMRAP 20 Minutes:

10 x Toes to Bar
2 x Clean & Jerk 60/40
20 x Double Unders
2 x Front Squats 60/40

Increase reps on C&J and FS by 2 x reps each round.

Wednesday

3 x Rounds for Quality:

7 x HSPU
7 x Ring Dips
7 x Snatch Balance

Then:

1RM O/H Squat

Tuesday

20-15-10-5

Pull-ups
Power Snatch (40/30)
HR Push-ups
200m

Monday

Clock runs continuously for 20 minutes

Part A - 10 Minutes

800m
Work to 1RM Power Clean

Part B - 10 minutes

As far as possible 3-6-9-12 etc.

Power clean @ 75% 1RM
Squats
Burpee Box Jump

Score = Total reps x 1 RM weight (kg)

Saturday

For Time:

100 x Burpees
200 x Double Unders

OTMEM

4 x Hang Snatch (40/30)

Friday

"Partner WOD"

Total reps for time:

4 Minutes of:
O/H Squats 40/30
Toes to bar

4 minutes of:
Clean & Jerk 40/30
Pull ups

4 minutes of:
Back Squats 40/30
Box Jumps

4 minutes of:
Wall Walks
Bar facing Burpees

Clock runs continuously with no rest between each round. Athletes may swap exercises in each set as they like but are not allowed to be completing the same exercise at any point. Athletes must tag each other at each change to acknowledge the swap.

Record total reps.

Thursday

Benchmark Time!

"Angie"

For time:

100 x Pullups
100 x Pushups
100 x Situps
100 x Squats

Wednesday

OTMEM 10 minutes

3 x strict press @ 75% 1RM

Then:

3 RFT
30 x Wallballs
400m

Tuesday

5 x RFT

6 x 2:1 Front squat cleans 60/40
(1 x squat clean + 2 x front squats)
7 x pull up toes to bar
(1 x Pull up + 1 x toes to bar)
8 x Burpee box jumps

Monday

Part A:
5 x 5 HSPU (Deficit if required) or 5 x 3 Wall Walks with a 5 second HS Hold.

Part B:
AMRAP 10 Minutes

6 x SDHP (50/35)
12 x KB Swings (24/16)
24 x Double Unders

Saturday

Paintball for Time

Friday

Mystery Team WOD

Thursday

Partner WOD 4:

3 RFT:

800m Run
Max Power Snatch (50/35)

Partner A runs whilst partner B carries out as many snatches as possible Until Partner A returns,
then swap.
Record total snatches.

Wednesday

Partner WOD 3:

For time:

200m
30 x Pull-ups
400m
30 x KB Swings 24/16
400m
30 x Push Press 50/35
400m
30 x Wall Balls
200m

Partners start at opposite ends of the chipper. Complete all reps each and Record time of last team member to finish.

Tuesday

Parter WOD 2:

Buy in: 60 x Burpees

5RFT

15 x Dead Lifts
30 x Toes to Bar
50 x Double Unders

Cash Out: 60 x Burpees

Partners working at the same time to complete the burpees, 5 RFT to be completed one person working at a time.

Monday

Partner WOD 1.

400m

21/15/9

Thrusters
Tyre Jumps

400m

Partner A completes 21 of each, then Partner B. Then Partner A does 15 of each and so on.
400m before and after the workout are run together.

Saturday

Skill: Hang Squat Clean

3 RFT

21 x 1 arm KB Snatches
15 x Knees to Elbows
9 x Hang Squat Cleans
200m KB Carry

Friday

Team WOD:

In two teams complete the following chipper.

Muscle ups/ ring dip-strict pull-ups
Toes to bar
Pull-ups
Front squats
Push press
Hang cleans
Tyre flips
Burpee box overs

Reps & weight TBA!

Thursday

10 x minutes to find:

1RM Strict Press

Then:

AMRAP 7

3 x Strict press @ 75% 1RM
6 x Chest to Bar Pull-ups
9 x Burpee Tyre Jumps

Wednesday

AMRAP 20 mins

10 x Hang Cleans (50/35)
15 x Push ups
20 x Wall Balls

Tuesday

20 x Thrusters
400m
20 x Tyre Jumps
400m
20 x KB Swings
400m
20 x Pull ups
400m
20 x Burpees
400m

Monday

21/15/9

Deadlifts (90/70)
Pull ups

Buy In/ Cash out: 100 x double unders

Saturday

10,9,8...3,2,1

Power Clean (60/40)
200m

Friday

Partner WOD: "tabata times two"

8 x Rounds (20:10)
HR Pushups
KB Swings 24/16
Knees to Elbows

Rest 3 mins then:

8 x Rounds (20:10)
Back squats 40/30
Ab Mat Situps
Burpees

Partner A & B alternate rounds through entire WOD.

Thursday

As far as possible in 12 minutes:

3,6,9,12,15 etc

OH Squats 40/30
Toes to Bar
Burpee Deck Squats

Wednesday

For Time:

40 x Double Unders
4 x 200m
30 x Double Unders
3 x 200m
20 x Double Unders
2 x 200m
10 x Double Unders
1 x 100m

Tuesday

4 RFT

20 x Tyre Jumps
25 x HR Push Ups
30 x KB Swings (24/16)
400m

Monday

AMRepsAP for Time:

2 minutes AMRAP Thrusters (60/40)
Rest 1 minute

5 minutes AMRAP 10 x Pullups, 10 x Power Cleans (60/40)
Rest 1 minute

2 minutes AMRAP Overhead Squats (40/30)
Rest 1 minute

5 minutes AMRAP 10 x Toes to Bar, 10 x Snatches (40/30)

Record total Reps.

Saturday

Buy In:
30 x KB swings (24/16)

21/15/9

Deadlifts 90/70
Bar facing burpees

Cash Out:
60 Double unders

Friday

Partner WOD.

In teams of two complete:

8 x RFT

13 x Tyre Jumps
13 x Wall Balls
13 x Power Snatch
13 x Burpees
13 x Pullups
200m

Alternate activities as you wish but both team members must complete the run together.

Thursday

9 RFT

4 x Front Squats (60/40)
200m

Wednesday

For Time:

50 x Clean & Jerk (40/30)
100 x Double Unders

OTMEM

3 x Ring Dips

15 Minute Cut Off.

Tuesday

18/12/6

Thrusters (50/35)
Tyre Jumps
Chest to Bar Pull ups
400m

Saturday

"Open Gym"

Come in and work on skills, 1RM's or whatever takes your fancy.
We'll Finish with a short WOD.

Friday

Partner WOD

AMRAP 20 Minutes

Partner 1: 400m Run
Partner 2: Begins AMRAP of...

3 x O/H Squats (40/30)
6 x Pull Ups
9 x Push Ups

When Partner 1 gets back, Partner 2 sets off on the 400m run and partner 1 picks up in the AMRAP where partner 2 left off.

Score is rounds and reps.

Thursday

4 minutes total weight: Shoulder to Overhead
2 minutes rest
4 minutes total weight: Ground to Shoulder
2 minutes rest
4 minutes total distance: Run

Wednesday

5RFT

5 x Thruster 50/35kg
10 x Toes to bar
200m KB Farmer carry

Tuesday

2 x 8 minute AMRAP’s

WOD 1
As many rounds as possible in 8 minutes of:
5 Front squat @ 60kg/40kg
10 C2B pull-ups
20 Double unders

Rest 3 minutes

WOD 2
As many rounds as possible in 8 minutes of:
5 Handstand push-ups
10 Deadlift @ 70kg/50kg
20 Lateral jumps over bar

Monday

21/15/9

Snatch Squat
OH Walking Lunge
Knees to Elbows

Saturday

Mini Holleyman

20 RFT

5 x Wall Balls
3 x HSPU
1 x Clean (75% 1RM)

Friday

Partners

4 rounds for total reps of:

1min - Knees to Elbows
1min - Clap Pushups
1min - KB Swings
1min - Tyre Jumps
1 min - Burpees

Partner A completes full 5min round before partner B substitutes in.
Each partner completes 2 rounds.

Thursday

3x Max Toes to Bar

3RFT

150 Double Unders

25 Overhead squat 40/30

25 Pullups

Wednesday

3-3-3-3-3 Squat Clean

3x 800m rest 2 mins between rounds

Tuesday

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

Push Press 50/35

Pullups

SDHP 50/35

Monday

15 Min AMRAP

5 x Clean & Jerk 60/45

15 x Tyre Jumps

200m

Saturday

16/12/8/4

Power Snatch 50/35
Chest 2 Bar Pullups
Front Squats
200m

Friday

Partner WOD

10,9,8,7,6,5,4,3,2,1 Clean & Jerk (male - 50/female - 35/mixed - 40)
1,2,3,4,5,6,7,8,9,10 Bar Facing Burpees

Partner A does 10 x Clean & Jerk then Partner B does 1 x Bar facing burpee over same bar.
Partner A Does 9 x Clean & Jerk then Partner B does 2 x Bar facing burpees over same bar etc.

Once Set is complete, Partners swap positions and repeat.

Thursday

'Fran'

21/15/9

Thrusters (40/30)
Pull ups

Wednesday

Snatch Practice

Then:

15,12,9,6,3 Hang Squat Snatch (30/20)
9,9,9,9,9 Toes to Bar or Toes to Rings
3,6,9,12,15 Push Press (50/40)

Tuesday

"Sam"

10 RFT

3 x HSPU
6 x Pullups
9 x Weighted Abmat Situps (5/10)

Monday

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

Front Squats (50/40)
KB Swings

Starting with & on the minute every minute: 3 Toes to Bar

Record total T2B

Saturday

Max reps in 4 Rounds:

1 x min Squats
1 x min Push Press (40/30)
1 x min Pull ups
1 x min rest

Friday

Partner WOD:

AMRAP 25 Minutes

15 x KB Swings 24/16 (each partner)
15 x Partner Burpees
15 x HR Push ups (each partner)
15 x Partner Burpees
15 x Wallballs 9/5 (each partner)
15 x Partner Burpees
15 x Toes to bar (each partner)
15 x Partner Burpees

Partner A completes 15 x reps, then partner B completes 15 reps, then 15 x Partner Burpees (athletes face each other and tap hands at the bottom of the pushup and on the jump) before moving onto the next exercise.

Thursday

 Skills - Power Snatch

10 Minutes - Work to 1RM - Power Snatch

2 RFT

15 x Power Snatch (30/40)
20 x O/H Squat (30/40)
25 x Pull ups

Wednesday

3/3/3/3 Clean

AMRAP 15 minutes

5 x Power Clean (60/40)
10 x Pull Ups
15 x Box Jumps

Tuesday

21/15/9:

Thrusters 45/35
Bar Facing Burpees

Monday

Tabatas

KB Swings
HR Push ups
Squats

Saturday

5 RFT:

10 x Front Squats
15 x Ab Mat Sit-Ups
20 x Double Unders
200M

Friday

AM:

3 RFT:

21/15/9

KB Swings
Toes to Bar
400m

PM:

Friday night games:

Thursday

For Time

25 x Shoulder to Overhead (40/30)
50 x Double Unders
100 x Wall balls
50 x Double Unders
25 X Shoulder to Overhead (40/30)

Wednesday

10 minutes: Work to 1RM Deadlift

As far as possible in 7 minutes

3,6,9,12,15,18,21 etc

Thrusters (40/30)
Pull ups

Tuesday

AMRAP 15 Minutes:

10 x Pull ups
15 x O/H Walking Lunges (15/10)
20 x Burpees

Monday

21/15/9

SDHP (40/30)
Toes to Bar
KB Swings

Rest 60 seconds then:

Finisher: Max Pushups in 5 minutes

Saturday

OTMEM

1 x Squat Clean & Jerk (60/40)
1 x Bar Facing Burpee

Increase reps by 1 per minute for as long as possible.

Finisher:

800m

Friday

Partner WOD

"Whoa"

Each Partner Completes:

30 x Thrusters (30/20)
30 x Front Squats (40/30)
30 x Clean & jerk (50/40)
30 x Dead Lifts (60/50)

30 x Pull ups
30 x Toes through Rings
30 x Knees to Elbows

30 x Pushups
30 x Squats
30 x Box Jumps
30 x Burpees

Must Complete total reps of each exercise before Moving on, Whilst Partner A is completing movement Partner B is Doing Double Unders. You may swap over at any time.

Record Time and total double unders.

"Fitness Lonnie"

Thursday

For Time:

20 x Burpee Pull ups
40 x HR Push ups
60 x Double Unders
40 x Tyre Jumps
20 x Burpee Pull ups

Wednesday

7 RFT

6 x Hang Squat Snatch or 12 x Power Snatch (40/30)
7 x Knees to Elbows
8 x Alternate Pistol Squats or 16 x Assisted Pistol Squats

Tuesday

3-3-3-3-3 Dead Lift

Then:

AMRAP 10 minutes

10 x Dead Lifts (80/60)
5 x Bar Facing Burpees
20 x Double Unders

Monday

For Time:

50 x Back Squats (40/30kg)
40 x KB Swings (24/16kg)
30 x Toes to Bar
40 x Front Squats (30/20kg)
30 x KB Swings (24/16kg)
20 x Knees to Elbows
30 x Squats
20 x KB Swings (24/16kg)
10 x Chest to Bar Pull ups

Day 1: 100 x Day Burpee Challenge for those participating.

Saturday

3 RFT

15 x Ring Dips
15 x O/H Walking Lunges (20/15)
30 x Double Unders
400m

Friday

"Cindy plus one"

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

Power Cleans (60/40)
1 x Round of Cindy - 5 x Pullups, 10 x Push ups, 15 Squats

Partner A completes Power Cleans whilst Partner B completes 1 round of Cindy, then swap.

Thursday

30/20/10

Wall Balls
HR Push Ups
Burpees

Wednesday

AMRAP 20 Minutes

5 x HSPU
10 x Pull ups
15 x Clean & Jerk (40/30)

Tuesday

OTMEM 10 Minutes

2 x Dead Lifts (100/75kg)

Then:

5RFT

8 x Toes to bar
10 x Alt. 1 arm KB Snatches (24/16)
18 x Squats

(15 minute cut-off)

Monday

Benchmark WOD "Annie"

50-40-30-20-10

Double Unders
Sit ups

Saturday

3 RFT:

5 x HSPU
10 x Dead lifts (60/80)
15 x HR Push ups

800m buy in & cash out

Friday

Partner WOD*

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

Pull ups
KB Swings
Thrusters
Over Unders

* Conditions Apply

Thursday

'Tabata This'

Squat Cleans
Ab Mat Sit-Ups
KB Swings (24/16)

Wednesday

'Karen'

For time:

150 x Wall Balls (9kg/5kg)

Tuesday

AM: 21/15/9

Thrusters (40/30)
Burpees

5:30 PM:

Mystery WOD

Monday

For time

30 x SDHP (50/40)
40 x Squats
50 x Double Unders
20 x SDHP
30 x Squats
40 x Double Unders
10 x SDHP
20 x Squats
30 x Double Unders

Saturday

3 RFT

20 x Push Press (40/30)
20 x KB Swings
20 x Double Unders
400m

Friday

Partner WOD

In pairs on the same bar complete the following:

1000kg of SDHP
1000kg of Thrusters
1000kg of Back Squat

Choose any weight, weight may vary per exercise.

Between each set of 1000kg each athlete must complete:

25 burpees
35 KB Swings
45 Squats

Thursday

Work to 1RM Back Squat

Then:

As many reps as possible in 5 mins

Barbell Complex

Wednesday

5:30pm - SealfFit
6:15am, 5:30pm - WOD
6:30pm - Open Gym

AMRAP 20 minutes:

2 x Wall Walks
10 x O/H Squats (40/30)
15 x Burpees
20 x Toes to Bar

Tuesday

5:30pm Yoga

6pm & 6:30pm WOD:

21/15/9

Front Squats (40/30)
Pullups
KB Swings

Monday

'Aftermath'

5 RFT

10 x Snatches (40/30)
15 x HR Pushups
20 x Tyre Jumps

Saturday

"Sonnie"

Reverse Ladder

10,9,8,7...3,2,1

O/H Squats
Wall Walks

Friday

Partner WOD

As many reps as possible:

5 x minutes
1) Hang Clean & jerk 40kg
2) HR Pushups

5 x minutes
1) Hang Snatch 30kg
2) Pullups

5 x minutes
1) O/H Squats 20kg
2) Burpees

-1 x Bar between two athletes.
-Bar must remain off the ground for entire 5 minutes.
-Partners may swap exercises in set at any time.
-Rest 60 seconds between sets.
-Post total reps.

Thursday

21/15/9

SDHP (40/30)
Side facing Burpee
T2B

Wednesday

AMRAP 20 minutes

10 x Pullups
20 x KB Swings
30 x Situps
40 x Squats

Tuesday

OTMEM 10 x Minutes

Clean & Jerk (60/45)

Increase by 1 x rep ever minute.

Then:

3 x Rounds

Max Ring L Sit
5 x Ring Push Ups
5 x Wall to Walls

Record total time for L Sit.

Monday

15 mins work to 1RM Hanging Squat Snatch

Then:

AMRAP 10 mins:

7 Hanging Squat Snatch 30/20
7 Burpees
7 Ring Dips
7 HR Pushup

Saturday

OTMEM

1 x muscle up
(1 x strict pullup/ 1 x ring dip)
1 x O/H Squat (50/ 35)

Increase OHS by 1 x rep per minute

Friday

Partner WOD

21/15/9

Pull ups
Thrusters (30/20)
Toes to Bar
O/H squats (30/20)

Partner A does 21 x pull ups, then partner B does 21 x pull ups etc. Continue rotating through reps.

Thursday

'Chipper'

25 x Burpees
50 x O/H walking lunge (20/15)
50 x Pushups
50 x KB Swings
50 x K2E
50 x Squats
25 x Burpees

Wednesday

WOD: 6:15am, 5:30pm
SEALFIT: 5:30pm
OPEN GYM: 6:30pm

WOD:

5RFT
5 x Clean & Jerk 60/40
10 x Chest to Bar Pullups
15 x Tyre Jumps
20 x Double Unders

Tuesday

5:30pm: Yoga

WOD Times: 6:15am, 6:00pm & 6:30pm.

'Diane'

21/15/9
Deadlifts (100/75)
HSPU

Monday

6:15am: Individual
5:30 & 6:30pm: Team

30 x Back Squats (60/40)
30 x Pullups
30 x Front Squats (40/30)
30 x Toes to bar
30 x OH Squats (30/20)
30 x Bar facing burpees

Same bar used for whole WOD, Athlete responsible for changing own plates.

Saturday

AMRAP 20 Mins:

15 x Pull ups
20 x OH Squats 30/20
15 x Bar facing Burpees
200m

Friday

Team WOD

Split into 2 teams and each member completes the following:

50 x Double Unders.
50 x KB Swings.
50 x Squats.
50 x HR Pushups.
50 x Pull ups.
50 x Burpees.

Thursday

30-25-20-15-10-5

Knees to Elbows
KB Swings (16/12)
Squats

Wednesday

6:15am, 5:30pm WOD
6:30pm Open Gym

'TRAPAZOID'

2 x rounds for time of:

21/15/9

Push Press (40/30)
Double Unders

Rest 1 minute between round.

Finisher:

Take the first 2 numbers from your first round time and complete that many burpees.

E.g: 4:23 = 42 Burpees, 5:53 = 55 Burpees etc.

Tuesday

5 RFT

10 x Pull ups
12 x Dead lifts (100/75)
15 x Toes to Rings
5 x Wall to Walls

Monday

For Time:

50 x Squat Clean Thrusters (40/30)
OTMEM - 2 x Chest to Bar Pullups.

Finisher:

1 x Leg Crank

Saturday

21/15/9

Snatches (40/30)
Ring Dips
200m

Friday

'Partner WOD'

AMRAP 20 Mins

5 x HSPU
10 x Pull Ups
15 x Push Ups

Then:

Max Tonnage moved in 5 mins

Deadlifts
Clean and Jerk

Thursday

AMRAP 20 Mins

5 x K2E
10 x SDHP
15 x KB Swings
5 x Wall to Walls

Wednesday

"SealFit"

6:15am, 5:30pm: WOD
5:30pm: SealFit
6:30pm: Open Gym

WOD:

"Fran"

 SEALFIT:

800m Run

AMRAP 25 Minutes:

50 x Step ups
10 x O/H Squats (30/20)
10 x Toes To Bar

Then

10 rounds:

OTMEM:

5 x KB Swings
Max Plank

Tuesday

15 minutes: work to 1RM Front Squat

4 x RFT

10 x Push Press (40/30)
10 x Bar facing Burpees
10 x Front Squats

Monday

"Goal Week"

For Time:

3 Rounds
10 x Toes to Bar
10 x Burpees

Then:
50 x Double Unders

3 rounds
10 x O/H Walking Lunges (20/15)
10 x Power Cleans (50/40)

Then:
50 x Double Unders

Rin & Jess, the newest addition to CFV staff.

Saturday

In 15 minutes work to 1RM Squat snatch.

Then:

AMRAP 7 minutes

7 x toes to bar
7 x tyre jumps
200m

Friday

Partner WOD

"Swamp Donkey"

AMRAP 30 minutes (20 minutes if solo)

5 x hanging squat snatch (40/30)
10 x chest to bar pullups
15 x bar facing burpees
50m bear crawl
1 x dead lift (60/40)*

Add 10kg to dead lift each round.

Thursday

6:15am Only:

4 RFT

3 x HSPU
9 x SDHP
12 x Pull ups
18 x Double Unders
200m

6:00pm at the Handstand Factory

Wednesday

Rest/ Catchup Day

Tuesday

"Choice"

AMRAP 20 Minutes of either:

1.
5 x Pullups
10 x KB Swings
15 x Squats

Or

2.
3 x Muscle ups (4 x Ring Dips/4 x strict pullups)
6 x Power Cleans (40/30)
12 x Tyre Jumps

Score 1 x point for each round of option 1.
Score 2 x points for each round of option 2.

Monday

Mobility

21/15/9
Front Squat (40/30)
Burpees

Buy in/ Cash Out of 20 x alternating KB Snatches

Saturday

21/15/9

Deadlifts (100/75)
Bar facing Burpees
400m

WOD will be at 10:30pm instead of 10:00am tomorrow

Friday

Partner WOD

"Either Or"

In teams of two complete:

10 x Muscle ups or 20 x strict pullups + 20 x ring dips
20 x HSPU or 40 x Strict Press (40/30)
30 x Clean & Jerk (60/45) or 60 x Clean & Jerk (40/30)
40 x Chest to Bar Pullups or 80 x Pullups
50 x HR Push ups
60 x Walking Lunges or 100 x Squats
70 x Burpees or 120 x Tyre Jumps
80 x Double Unders or 240 Single Skips

1 x person working at a time, must progress in order of exercises.

Social Drinks afterwards to wind down a great week at the box.

Thursday

Mobility

5 RFT

5 x HSPU
10 x SDHP (50/40)
15 x KB Swings
20 x Situps

Wednesday

Rest/Catchup/ Sealfit

5:30pm Catchup/ Sealfit WOD
6:30pm Skills

4 RFT:

800m
20 x Burpees
20 x Ring Dips
20 x Pull ups
20 x 4 count flutter kicks

Tuesday

AMRAP 20 Minutes

30 x Squats
5 x Clean & Jerk (60/40)
30 x Double Unders
5 x Snatches (60/40)
5 x Wall to Walls

Monday

For Max Reps:

2 x Rounds:

60 seconds x Hanging Squat Cleans (40/30)
60 seconds x Rest
60 seconds x Walking O/H Lunge (20/15)
60 seconds x Rest
60 seconds x Toes to Bar
60 seconds x Rest
60 seconds x O/H Squats (40/30)
60 seconds x Rest

After second round complete 60 x seconds of Burpees. Then multiply the number of burpees x total reps from the 2 rounds for your total score.

There will be now 6:15am WOD Monday or Tuesday. Sorry for any inconvenience caused.

Saturday

For Time:

3 km time trial/ Double Unders

Complete the 3km course, take a speed rope with you and on every corner complete
50 x Double Unders

Friday

Partner WOD:

"No Roolz"

As many points as possible in 20 minutes:

As pairs complete however many reps you want, at anytime in any order and accumulate points for one combined total figure at the completion of the 20 minutes:

1 x Double Under = 0.1 point
1 x Clean (40/30) = 1 point
1 x KB Swing (24/16) = 1 point
1 x Ring Dip = 2 points
1 x Chest to Bar = 2 points
1 x Burpee Tyre Jump = 3 points
1 x Squat Snatch (40/30) = 3 points
1 x HSPU = 3 points

The 6:15am class will complete the WOD as singles for 10 minutes.

Thursday

"Cindy"

20 minute AMRAP

5 x pullups
10 x pushups
15 x Squats

Wednesday

"Rest Day"

5:30pm: Catch up
There will be no 6:30pm Skills session due to the State of Origin

Tuesday

21/15/9

Push press (60/40)
Double unders
Back Squat (60/40)

Monday

"Her Majesty"

5:30pm session only

For Time:

3 x rounds
10 x Toes to Bar
10 x Clean & Jerks (40/30)

Then:
10 x Wall to Walls

Then:
3 x rounds
10 x Pullups
10 X HR Pushups

Then:
10 x Wall to Walls

Then:
75 x KB Swings (16/12)

Saturday

As far as possible in 15 minutes

4 x Pull ups
4 x Tyre Jumps
200m

Increase reps on pull ups and tyre jumps by 2 each round

Friday

Partner WOD:

5 x Wall to walls + 10 reps of:

HSPU
Chest to Bar Pullups
Clean & Jerk (60/40)
Snatch (60/40)
Toes to Bar
Burpee Tyre Jumps
Broad jump lunge
Wall walks

Format will be explained at WOD

Thursday

21/15/9

Deadlifts (100/70)
Knees to elbows
Squats

Wednesday

Rest Day

5:30pm Catchup
6:30pm Skills

Tuesday

For time

100 x Burpee tyre jumps

OTMEM complete

5 x Pullups
5 x Push ups

Monday

3 x RFT

5 x HSPU
10 x Ring Dips
15 x Pullups
5 x Wall to Walls

Finisher:
30 x Squat clean & jerks (50/40)

Saturday

1 RM Squat Snatch.

Then:

AMRAP 10 MInutes

5 x Squat snatch (40/30)
10 x Pull ups
200m

Friday

Partner WOD

Between 2 athletes, complete max reps of the following:

5 x Minutes of Burpees
5 x Minutes of KB Swings (16/12)
4 x Minutes of Pull ups
4 x Minutes of Squats
3 x Minutes of Toes to Bar
3 x Minutes of Wall Walks

Both team members can work at the same time for one total number of reps completed

Thursday

Tabatas

30 seconds on/ 10 seconds off:

HR Push ups
Overhead Squats (30/20)
Knees to Elbows

Wednesday

"Rest Day"

5:30pm: Sealfit/ Catchup
6:30pm: Skills

Sealfit WOD:

Must be completed Rx'd

AMRAP 30 Minutes

10 x Burpee Pullups
10 x Pushups
10 x Walking Lunges (Using any weight carried in front like you have a log)

Then:

RUN: As far as possible in 30 minutes
turn around after 15 minutes and try to run second half as a negative split

Tuesday

AMRAP 20 Minutes

10 x SDHP (40/30)
8 x Bar Facing Burpees
10 x Push Press (40/30)
8 x Bar Facing Burpees
5 x Wall to Walls

Monday

For Time:

21/15/9

Hanging Squat Cleans (40/30kg)
Pull ups
Double Unders

Saturday

10:00am

4 RFT

8 x Toes to bar
12 x Tyre Jumps
24 x Double Unders
400m

Friday

"Partner WOD"

For Time.

10/8/7/6/5/4/3/2/1

Burpees
Pull ups
Squats

Partner A completes the first 10 reps of each whilst Partner B holds a barbell (40/30) locked out over head. Once the 10 reps are complete Swap positions and continue, Each person doing the 9 reps, then the 8 and so on. If the bar is put down the partner must stop moving through the round until the bar is
re-locked out over head

Thursday

For Time:

100 x Thrusters (40/30)
Start with 5 x Burpees then do 5 x Burpees on the minute every minute.

15 minute cut-off.

Wednesday

Rest Day

5:30pm: Catch Up
6:30pm: Skills

We will finish early so those of you who Don't follow AFL can get home and watch the other game.

Tuesday

5 RFT

12 x Dead Lifts (60/40)
8 x Toes to Bar
1 x Wall to Wall KB Carry
8 x Burpee Tyre Jumps
1 x Muscle Up *

* 6 x Ring Dips + 6 x Pullups if you haven't got muscle ups.

Monday

Australian regionals event 4:

As far as possible in 22 minutes:

50 x Back Squats (60/40)
40 x Pull ups
30 x Shoulder to overhead (60/40)
50 x Front Squats (40/30)
40 x Pull ups
30 x Shoulder to overhead (40/30)
50 x Overhead Squats (30/20)
40 x Pull ups
30 x Chest to overhead (30/20)

Saturday

10am only.

3 RFT:

15 x Tyre Jumps
20 x KB Swings
800m

Friday

Partner WOD

For time in pairs complete:

20 x Chest to Bar pullups
40 x Power Cleans
60 x Push Press
80 x Squats
100 x Double Unders

Rest 2 minutes

Then as many "1 for 1" Unbroken Burpees. As soon as 1 person rests longer than 3 seconds burpees are over.

Record total Burpees.

Thursday

5 RFT

10 x Squat cleans (40/30)
10 x Toes to bar
5 x Wall to Walls

Wednesday

"Rest Day"

5:30pm:
Catchup and Sealfit
6:30pm:
Skills

Reminder: there will be no WOD Saturday due to the regionals.

Tuesday

3 minutes to find 1RM Weighted Push up.

Then:

As far as possible in 12 minutes:

3,6,9,12,15 etc

Pullups
O/H Squats (20/30)
1 arm barbell Snatch (20/30)

Monday

For Time:

10 x C2B Pull ups
50m Bear crawl
10 x K2E
8 x C2B Pull ups
40m Bear crawl
8 x K2E
6 x C2B Pull ups
30m Bear crawl
6 x K2E
4 x C2B Pull ups
20m Bear Crawl
4 x K2E

Saturday

No 9:00am weightlifting.

10am

2-2-2-2-2 O/H Squat

3 RFT
400m
Rest 2 mins between.

Friday

"Partner WOD"

In pairs complete:

30 x Snatches

Then:

21/15/9
Pullups
Thrusters

Then:

30 x Clean & Jerks

Thursday

Total reps:

5 x mins: SDHP (50/40)
4 x mins: HR Pushups
3 x mins: Split lunges
2 x mins: HSPU
1 x min: Burpees

Wednesday

"Rest day"

5:30pm Catchup
6:30pm Skills

Sealfit next Wednesday at 5:30pm

Tuesday

AMRAP 15 minutes

21/15/9
KB Swings
Double Unders

Monday

5 x "Cindy" rounds
10 x Power Cleans (40/30)
4 x "Cindy" rounds
8 x Front Squats (40/30)
3 x "Cindy" rounds
6 x Push press (40/30)
2 x "Cindy" rounds
4 x O/H Squats
1 x "Cindy" round

Saturday

9am - weightlifting
10am - WOD

21/15/9

Front Squats (40/30)
Tyre jumps
200m

Friday

Partner WOD:

"Members Choice"

Thursday

5 RFT

10 x Snatch (40/30)
15 x Pushups
20 x Squats
10 x Wall to Walls

Wednesday

"Rest day"

5:30pm: Catchup/ Sealfit
6:30pm: Skills

If chosen, the Sealfit WOD must be completed Rx'd. (no scaling)

Tuesday

Buy in:
50 x KB Swings

21/15/9

Deadlifts (70/50)
Bar facing burpees
Double Unders

Cash out:
50 x KB Swings

Monday

"Danny"

AMRAP 20 minutes

30 x Tyre Jumps
20 x Push Press (50/40)
30 x Pull ups

Saturday

9:00am weight lifting
10:00am WOD

3RFT

12 x Thrusters (50/40)
15 x Tyre Jumps
400m

Friday

'Mystery Partner WOD'

Thursday

OTMEM 20 minutes

Every odd number:
6 x Handstand Pushups
Every even number:
12 x Tyre Jumps

Wednesday

Closed for Anzac Day

Tuesday

Max time for 3 x L Sits
Max reps for 3 x Ring Dips

Then:

21/15/9
Pull ups
Front Squats (40/30)
Shoulder to Overhead (40/30)

Monday

AMRAP 20 Minutes

10 x Pullups
14 x KB Swings
18 x Squats
1 x Wall to Wall O/H walking lunge (15/10)

Saturday

3 RFT

10 x O/H squats (40/30)
12 x Bar facing Burpees
24 x Double Unders
400m

Friday

Partner Tabatas

40 seconds on/ 20 seconds off

KB Swings
burpees deck squats
Knees to elbows

Thursday

For time:

50 x Thrusters (40/30)
Every 30 seconds do 3 x pullups

Wednesday

Skills/ rest/ catchup day

5:30pm - catch up
6:30pm - skills

Tuesday

For time:
30 x toes-to-bar
30 x front squat (40/30)
30 x tyre jumps
30 x power snatch (40/30)
30 x burpees
30 x SDHP (40/30)

Monday

"Grace"

For time:

30 x Clean & Jerks (60/45)

Saturday

9:00am Weightlifting
10:00am

As far as possible in 10 Minutes

3,6,9,12,15 etc

Deadlifts (100/75)
Bar Facing Burpees
Knees to Elbows

Friday

Partner WOD:

OTMEM 8 minutes
Max weight Clean & Jerk
(pairs move same weight)

Then:

50 x Wall to walls
(must do at least 10)
100 x Double Unders
(must do at least 10)
50 x O/H squats
(must do at least 5)
50 x Chest to bar pullups
(must do at least 5)

Thursday

AMRAP 20 Minutes

15 x Burpee Plate Jumps
15 x Situps
15 x Double Unders
2 x Wall to Wall overhead barbell carry (20/30)

Wednesday

3 RFT

21 x Pullups
15 x Snatches (50/ 35)
9 x HSPU

Tuesday

OTMEM 12 Minutes

2 x OH Squats (Choose own weight)

Then

AMRAP 12 minutes:

10 x toes to bar
5 x Burpee pull ups
3 x Wall to walls

Saturday

10:00am only.

OTMEM 10 Minutes

1 x Round of Cindy then
Max. Squat Clean & jerks (40/60)

Record reps for Clean & jerks

Thursday

6:15am & 6:00pm only.

Mystery Partner WOD.

And a few quiet Beers afterwards to ring in the long weekend

Wednesday

AMRAP 10 minutes

21/15/9

Pullups
Burpees

Then max reps of Snatches (30/20)

Tuesday

"Beep test"

There will only be 1 evening WOD at 5:30, no 6:30pm session.

Monday

For Time:

25 x Burpees
400m KB Carry (16/12)
25 x Pullups
400m KB Carry (16/12)
25 x Strict Press (40/30)
400m KB Carry (16/12)
25 x Toes to Bar
400m KB Carry (16/12)
25 x Burpees

Saturday

3-3-3-3 back Squat

Then:

AMRAP 7 Mins

15 x KB swings
10 x Toes to Bar
200m

Friday

5 x RFT

7 x KB Clean & Jerk (left)
7 x KB Clean & Jerk (right)
30m x Bear Crawl
200m

Thursday

AMRAP 20 minutes

10 x power cleans 40kg/30kg
10 x push press 40kg/30kg
40 x double unders
10 x pull ups
10 x box jumps

WOD Courtesy of Nathan Meers

Wesnesday

5:30pm - Catchup
6:30pm - Skills

Tuesday

"Chipper"

400m
50 x Tyre Jumps
40 x KB Swings
400m
30 x HR Pushups
20 x K2E
400m

Monday

"Modified CrossFit Games 12.5"

As far as possible in 7 minutes

3 x Thrusters (40/30)
3 x Pullups
6 x Thrusters
6 x Pullups
9 x Thrusters
9 x Pullups
12 x Thrusters
12 x Pullups
Etc...

Saturday

9:00 - weight lifting
10:00 - WOD

3 RFT

20 x tyre jumps
10 x Squat Cleans (60/40)
2 x Rope Climbs
400m

Friday

"Partner WOD"

Teams of 2 will go head to head in
5 x 2 Minute rounds for as many reps as possible of:

K2E
Thrusters
HR Pushups w/- KB Touch
Squats
Burpees

Don't forget we will be having pizza and Beers after the WOD so stick around.

Thursday

5 RFT:

9 x Deadlifts (60/45)
6 x Cleans (60/45)
3 x Push Jerk (60/45)

1 x 400m to finish

Wednesday

5:30pm - Catch up
6:30pm - Skills

Tuesday

21/15/9

Front Squats (40/30)
Burpees
200m

Monday

For time:

8 x rounds of "Cindy"
( 5 x pullups, 10 x pushups, 15 x squats)

Do 1 x Wall walk on the minute every minute.

Saturday

9:00am - weightlifting
10:00am - WOD

3 RFT

15 x Deadlifts (80/60)
30 x Tyre Jumps
600m

Friday

Partner WOD

In pairs, complete as many alternative rounds as possible in 30 mins of:

10 x Pullups
15 x Push Press (40/30)
20 x Squats
200m

Thursday

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

Squat Clean (60/40)
200m

Wednesday

Rest/ Catchup/ Skills

5:30pm: Catch Up
6:30pm: Skills/ Open Gym

Tuesday

AMRAP 20 mins

15 x Squats
12 x Burpee Plate Jumps
9 x HR Pushups w/- KB Touch
7 x KTE

Monday

7 RFT

7 x SDHP (40/30)
7 x Pull Ups

Saturday

For Time:

20 x chest to bar pullups
400m
30 x HR push ups
200m
30 x KB Swings
200m
20 x Toes to Bar
400m

Friday

AMRAP 20 minutes

200m Run

Rest 30 seconds between runs.

Thursday

"Unbroken"

For Time:

20 x Pull ups
25 x Push press
30 x HR Push Ups
35 x Tyre Jumps
40 x Burpees
45 x Squats
50 x KB swings
55 x Double Unders
400m

Work smart and pace your rests. Maximum of 5 seconds rest at a time. If you rest longer, you must re-start at the beginning of previous round and continue.

Wednesday

Rest/ skills

5:30pm: Catch Up
6:30pm: Skills

Tuesday

For Time:

30 x KB Clean & Jerk (30 each arm)
30 x KB Swings
20 x KB Clean & Jerk (20 each arm)
20 x KB Swings
10 x KB Clean & Jerk (10 each arm)
10 x KB Swings
5 x KB Turkish get ups (5 each arm)

16/12kg, Clean and jerk must be from the ground and done as 2 movements. KB Snatch not permitted.

Monday

"Chelsea"

On the minute every minute for 30 minutes

5 x Pullups
10 x Pushups
15 x Squats

Saturday

9:00am Weight Lifting

10:00am

Mystery WOD

Friday

Partner WOD

Complete 1000 x reps

Members Choice of exercises.

Thursday

4 x RFT

15 x Clean & Jerk (40/30)
10 x Strict Pullups
15 x Barbell walking lunges (40/30)

Wednesday

Rest day

5:30pm: Catch up/ open gym
6:30pm: Skills

Tuesday

Crossfit open WOD 1:

As many burpees in possible in 7 mins

Monday

For Time:

Run 800m
50 x Double Unders
30 x O/H Squats 30/20
50 x Double Unders
Run 800m

Saturday

9:00am weight lifting

10:00am

150 x KB Swings

On the minute every minute:

3 x Burpee Tyre Jumps

Friday

Partner WOD

"the hare and the tortoise"

2 x AMRAP 10 Mins

10 x Push Press
15 x KB Swings
20 x Squats
25 x Double Unders
200m

Partner A completes reps then Partner B runs.

Then swap places for 2nd 10 min AMRAP

Thursday

As fast as possible complete:

3 RFT
10 x Dead lifts (60/40)
10 x Bar facing burpees
3 RFT
10 x SDHP (60/40)
10 x Pull ups
3 RFT
10 x Clean & Jerk (60/40)
10 x Push ups

Wednesday

Final CFV Games WOD

Tuesday

Rest/ catchup

Open Gym: catch up on last weeks games WOD, work on your skills or rest up for the final CFV WOD games workout on Wednesday.

Monday

For time:

20 x Burpee complex
(HR pushup/squat/pull up/toes to bar)

Then:

AMRAP 10 minutes

10 x Knees to elbows
10 x Tyre Jumps
200m

Saturday

9am weight lifting

10am

"Seven sevens"

7 RFT

7 x pull ups
7 x Squats
7 x push ups
7 x tyre jumps
7 x knees to elbows
7 x push press
7 x burpees

Friday

Partner WOD

As far as possible in 30 minutes.

5/10/15/20/25/30 etc

KB Swings
Burpees
Hanging squat cleans
Push ups
Pull ups
200m

1 x person completes All reps at a time. Partner B begins reps when Partner A starts the 200m.

Thursday

Gymnastics Practice:

Spend 10 minutes practicing HSPU, pullups and Muscle ups

Then total reps:

4 x minutes SDHP (50/40)
3 x minutes KB Swings
2 x minutes HSPU
1 x minute Burpees

(no break between rounds)

Wednesday

Rest day

CFV Games WOD 5

Tuesday

3 rounds for max reps:
Strict pullups
Rest 2 minutes between rounds

Then:

3 RFT

3 x Wallwalks
12 x Push Press (40/30)
400m

Monday

For Time:

150 x KB swings

on the minute every minute stop and complete:

3 x Burpee Pull ups

Saturday

9am
Olympic lifting

10am
5 RFT
10 x Pull ups
20 x KB Swings
30 x Tyre Jumps
40 x Double Unders

Friday

Partner WOD

Max kgs in:

4 x minutes O/H squats
4 x minutes Clean and Jerk
4 x minutes Front Squats
4 x minutes Dead lifts

Rest 3 x minutes between sets

Then max distance:

5 x minutes O/H Kettlebell walk

Thursday

AMRAP 12 minutes

5 x Burpee Plate Jumps
10 x Toes to Bar
15 x Squats

Wednesday

Rest Day

CFV games WOD 4

Tuesday

21/15/9

SDHP (40/30)
O/H Walking Lunges (15/10)
Double Unders

Monday

5 RFT

5 x Toes to Bar
10 x Pull ups
15 x HR Pushups
200m

Saturday

9:00am
Olympic lifting

10:00am

3 RFT

800m
Max pull ups

Friday

Villain WOD "Doofus"

In pairs complete by any means:

40 x Turkish get ups (16/12)
40 x Burpee Deck Squats
40 x Clap Push ups
40 x Wall walks

1km O/H barbell walk (30/20)

Thursday

7 RFT

3 x Squat clean & jerks (60/40)
35 x Double Unders

Wednesday

"Rest Day"

CFV Games WOD 3

Tuesday

For time:

40 x KB Swings (16/12)
200m
40 x Squats
200m
40 x Cleans (40/30)
200m
40 x Tyre Jumps
200m
40 x Double unders
200m

Monday

"Badger"

30 x Squat Cleans (40/30)
30 x Pull ups
800m

Saturday

21/15/9

Chest to bar pullups
Tyre jumps

Friday

"Nicindy"

Alternating In pairs complete:

AMRAP in 20 minutes of:

5 x pullups
10 x pushups
15 x Squats
400m

Thursday

"Rest Day".

Closed. Have a great day off and do something Australian!

Wednesday

CFV Games WOD 2:

Max weight shifted ground to overhead in 5 minutes.

Alt. WOD:

"Half Cindy"

AMRAP 10 Mins

5 x Pull ups
10 x Push Ups
15 x Squats

Tuesday

1 x 800m
1 x 400m
2 x 200m
1 x 400m
1 x 800m

Rest 1 x minute after each set

Monday

21/15/9

Double unders
Push press
Burpees

Saturday

5 RFT

400m
2 x Wall Walks
4 x Ring Dips
6 x Burpee Pull Ups
1 min rest

Friday

In Pairs:

"Grace"

30 x Clean and Jerks (60/40) for time.

Then:

"Isabel"

30 x Snatches (50/30) for time.

In between the benchmarks both athletes must complete:

20 x Pushups
200m
40 x Squats
200m
60 x Burpees
200m
80 x Double Unders
200m

Thursday

CrossFit Total

Combined total kgs for:

1rm Deadlift
1rm Back Squat
1rm Strict Press

Wednesday

Rest day

CFV Games: WOD 1

Tuesday

3 RFT

30 x Double Unders
25 x Squats
20 x Pushups
15 x Toes to Bar
10 x Snatches
200m

Monday

"Frelen"

21/15/9

Thrusters (40/30)
Pullups
KB Swings
400m

Saturday

"Diane"

21-15-9

Deadlifts (100/75)
HSPU

Thursday

"Heavy Fran"

15-12-9
Thrusters (60/40)
Chest to Bar Pull ups

Wednesday

Rest Day

5:30pm: Skills - Work on your own Weaknesses.
6:30pm Catch Up

Tuesday

Part A:

5 cycles for max reps:

1 min x KB Swings
1 min x Situps
Rest 1 minute.

Part B:

In partners, 120 Alternating Burpee box jumps for time.

Monday

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

Power Clean (60/40)
200m

Saturday

On the minute every minute for 10 mins:

3 x Deadlifts (3RM)

Then:

5 x RFT

10 x Pullups
15 x KB Swings
20 x Squats
200m

Friday

"Tabata this"

8 rounds x
20 second on/10 seconds off:

SDHP
Burpees
Split lunges

Thursday

For Time:
800m
80 x Double Unders
600m
60 x KB Swings
400m
40 x Squats
200m
20 x Pullups

Then:

Max unbroken toes through rings.

Wednesday

5 RFT

10 x Snatches (30/20)
10 x Toes to Bar
200m

Tuesday

Death By Clean & Jerk

1st minute: 1 x Clean & Jerk (60/40)
2nd minute: 2 x Clean & Jerk
3rd minute: 3 x Clean & Jerk
Continue until you are unable to sustain the required amount of reps/ minute.

Then:

For time:

100 x Double Unders
75 x Situps
50 x KB Touch HR Push ups.