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.