Tuesday

As far as possible - 12 minutes:

Run 1 mile

Then in remaining time AMRAP:

20 x Thrusters (40/30)

10 x HSPU

Monday

5 RFT

5 x Power Clean/ FR Step ups (50/35)

10 x Pull-ups

15 x Burpees

20 x Double Unders

Saturday

For Time:

Buy In: 800M

21/15/9

Deadlifts (90/70)

Push ups

Toes to Bar

Cash Out: 800M

Friday

As far as possible 12 minutes:

Row 500m

200m

30 x Back squats (60/45)

200m

30 x OH walking Lunges (20/10)

200m

AMRAP in remaining time - Burpee box jumps

Tuesday

10 Minutes - Work to 1RM Snatch

Then - OTMEM 14:

Odds: 5 x Power Snatch (50/35)

Evens: 7 x Burpee toes to bar

6am, 9:30am Only.

Monday

'Karen'

150 x WallBalls for time ((9/6kg)

Saturday

For time:

4 Rounds:

10 x toes to bar

15 x OH walking Lunge (20/15)

Then:

30 x Burpee Box Jumps

Friday

Partner Christmas WOD

For Time:

1 x Clean (60/40)

2 x Hand Stand Push Ups

3 x Front Squats (60/40)

4 x Sumo DeadLift High-Pull (60/40)

5 x Pull Ups

6 x Box Jumps (24/20)

7 x Burpees

8 x Push Ups

9 x Wall Balls (9/6)

10 x Kettle Bell Swings

11 x Deadlifts (60/40)

12 x Thrusters (60/40)

Split it with your partner any way you choose.

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

Thursday

"Death by Snatch"

1st min- 1 Snatch (50/35)

2nd min- 2 Snatches

3rd min- 3 Snatches

Etc.. 

Wednesday

OTMEM 15

1st - 3 x Muscle ups (3 strict pullups, 3 ring-dips)
2nd - 1 x Squat Clean + 3 x Front Squats (80/60kg)
3rd - 10 x Box Jumps (24/20")

Repeat x 5

Tuesday

4 RFT:

10 x HSPU

20 x SDHP (40/30)

30 x Air Squats

100M

Monday

As far as possible: 12 minutes

800m

30 x Deadlifts (60/45)

30 x WallBalls

30 x Double Unders

AMRAP Clean & Jerks (60/45)

Saturday

For max reps - 15 minutes:

Run 1.6km then in remaining time complete AMRAP of:

30 x Double Unders

10 x Burpees

Friday

Partner "Cindy then Some"

AMRAP 25

5 x Chest to Bar Pull-ups

7 x Clap Push ups

9 x Jump Squats

Partners go Round for Round

Thursday

10 minutes: 1RM Snatch

Then: 

10/9/8...3/2/1

Snatch (50/30)

T2B

HSPU 

Wednesday

21-15-9

Power Cleans (60/45)

Ring dips 

Tuesday

For Time:

800M

30 x Pull-ups 

30 x Box Jumps

30 x Push ups

400M

20 x Pull-ups

20 x Box Jumps

20 x Push-ups

200M

10 x Pull-ups

10 x Box Jumps

10 x Push-ups

Monday

For Time:

100 x Thrusters (40/30)

OTMEM:

Odds - 3 x lateral burpee bar jumps

Evens - 5 x KB Swings

Begin WOD with 5 x KB Swings.

Cut off - 15 minutes

Saturday

10-8-6-4-2

Clean (80/60)

Deficit HSPU

400m

Friday

Team WOD:

In 2 teams complete the following in Indian file:

750m Row
30 x Fat Bar Walking Lunge (30/20)
30 x Wall Balls
30 x Toes through Rings
30 x KB Swings (24/16)
30 x Burpees

Athlete cannot move onto next exercise until the person in front has completed all Reps in that set.

Thursday

10 minutes to find 1RM OH Squat

Then OTMEM 14:

Odds: 3 x OH Squats @ 75% 1rm

Evens: 9 x Box Jumps

Wednesday

3 Rounds for Total reps:

60 secs x Ring dips

60 secs x Hang Power snatch (45/35)

60 secs x Pull ups

60 secs x Ab mat sit-ups 

60 secs Rest

Tuesday

As far as possible in 15 mins:

30 x Front squats (60/45)

Then:

5 RFT:

10 x Deadlift (60/45)

20 x Double unders

Then in remaining time:

AMRAP:

Wall walks

Monday

AMRAP 10

7 x Thrusters (45/35)

7 x Burpees

7 x Pull-ups 

Saturday

OTMEM 10: 20m Bear Crawl

Then-

Half Cindy:

AMRAP 10

5 x pull-ups 

10 x push-ups

15 x Squats

Friday

Partner WOD:

2 RFT:

200m
25 x Thrusters (40/30)
200m
25 x KB Swings
200m
25 x Burpee box step overs

Both team members complete full run or set as they progress through the cycle.
E.g: Partner A completes 200m, then partner B completes 200m. Then Parter A completes 25 x thrusters, then Partner B completes 25 x thrusters etc.

Thursday

AMRAP 17:

Buy in: 800m

Then in remaining time complete AMRAP of:

7 x Toes to Bar

10 x Dead Lifts (100/75)

17 x HR Push ups

Wednesday

For Time:

50 x Wall Balls
100 x Double Unders
400m
40 x Wall Balls
80 x Double Unders
400m
30 x Wall Balls
60 x Double Unders
400m

Tuesday

For Time:

21 x Front Squats (60/45)

200M

21x HSPU

200M

Repeat with sets of 15 and 9

Monday

AMRAP 20 Mins:

3 x Clean & Jerk (60/45)

6 x Burpee box jumps

9 x Pull ups

Saturday

Isabel

30 x Snatches for time (60/45)

Friday

Partner WOD:

In pairs, complete the following, 

1 x person working at a time:

AFAP 20 minutes:

50 x WallBalls

200m

50 x KB SDHP 

200m

50 x Deadlifts (100/75)

200m

50 x Burpee Box Jumps

200m

50 x OH Walking Lunges (20/10)

200m

200m = 1 x person completes 100m whilst partner rests, then swaps, relay style. 

Start again from the beginning If you complete entire cycle within the allocated time.

Thursday

10 mins choose your own 1RM

Then:

OTMEM 10

5 x Toes to Bar

7 x Burpee Bar touches

Max Double Unders

Record total Double Unders

Wednesday

AMRAP 20

200m
7 x Push Jerk (60/45)
14 x Box Jumps (24/20)

Tuesday

Buy In: 400M

21/15/9

OH Squats (50/40)

Pull ups

KB Swings (24/16) 

Cash Out: 400M

Monday

"The Chief"

AMRAP 3 Minutes

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

Repeat for 5 cycles with 1 minute rest in between. Record total full rounds.

Saturday

For Time

100 x Thrusters (30/20)

OTMEM: 1 x Wall Walk

Friday

Partner WOD: AMRAP 26 

Partner A runs one 400M Sprint

Partner B does AMRAP Power Cleans + Jerks (60/40) until A gets back.

Switch and repeat. (score is reps of  power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats (60/40) until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP WallBalls

Switch and repeat.

1 Wallball = 1 pt

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

1 burpee = 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Thursday

For Time:

400m Buy In

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

Dead Lifts (90/ 70kg)
Pull ups
Ring Dips

400m Cash Out

Wednesday

5 RFT

200m

10 x Box Jumps
20 x Wall Balls
30 x Double Unders

Tuesday

10 minutes: work to 1rm Jerk

21/15/9

Shoulder to Overhead (60/45)

Pull-ups 

Monday

OTMEM 10:

1 x Snatch Complex (60/45)

(Snatch grip Dead Lift, Power Snatch, Hang Power Snatch, Overhead Squat or Squat Snatch)

Then:

As far as possible 7 minutes

3,6,9,12,15 etc

Burpee Bar Touch

Toes to Bar

Saturday

For Time:

Row 750m
50 x O/H Squats (20kg)
40 x Pushups
30 x Toes to Bar
20 x Burpee Box Jumps (24/20)
10 x Wall Walks

Friday

Gallagher & McDonald

Partner WOD

2 RFT

200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)

Thursday

15 x Minutes Mobility & Stretching
15 x Minutes work to 1RM Back, Front or OH Squat

Then:

OTMEM 14:

Option A:
Odds - 3 x Squats at 75% Above 1RM
Evens - 20 x Double Unders

Option B:
Odds - 3 x Muscle ups (Ring or Bar) or 5 x Strict Pull ups
Evens - 20 Double Unders

Wednesday

Australian Hero Games WOD 2:

BAIRD

600m run buy in, 2min CAP – on the 2min mark the 1st round in the AMRAP commences. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.


then into

3 Rounds AMRepsAP

1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Tuesday

For Time:

21/15/9
KB Swings (24/16)
HR Pushup w/- KB Touch

Run 800m

21/15/9
Pullups
Hang Power Snatch (40/30)

Run 400m

Monday

Australian Hero Games WOD 1

"WOOD"

5 RFT 29 Minute cut-off

400m
10 x Box Jumps
10 x SDHP (40/30)
10 x Thrusters (40/30)
1 min rest

Saturday

21/15/9

Pull-ups

Push-ups

400m

Friday

AMRAP 30:

In pairs 1 x person working at a time-

20m Fat Bar Walking Lunge (50/35)

20 x Burpee KB Box Step Overs

30 x OH Squats (20kg)

40 x Double Unders

50m Bear Crawl

Thursday

Every 2 minutes for 16 minutes:

Run 200m

Rest remainder of time each set and record time of slowest 200m

Nutrition/ Zone diet seminar at 6:30pm for the life-revive challenge so there will be no 6:30pm WOD

Wednesday

"Cindy plus 10"

AMRAP 20

5 x Pull ups

10 x Pushups

15 x Squats

every four rounds complete:

10 x Dead Lifts (100/75)

Tuesday

4RFT:

10 x Ring Dips
10 x HSPU
10 x Knees to Elbows

Buy in/ Cash Out 800m run

Monday

10 Minutes to find 3RM Back Squat

Then:

12 minutes to complete:

50 x Thrusters (40/30)
As many Burpee Lateral Bar Jumps in remaining time.

Saturday

The No Xcuses Soldier On WOD

5 x Rounds for reps:

1 min x Wall Balls (9/6)
1 min x Hang Power Clean & Jerk (60/40)
1 min x Pistol Squats
1 min x Burpee Broad Jumps (1 metre = 1 rep)
1 min x Row (Calories)

Each Clean & Jerk = 2 reps.

Please bring $10 to donate to this great charity.

NoXcusesSoldieronWOD

Friday

Partner WOD

AMRepsAP 15

10 x Muscle Ups (x2 strict pullups/ Ring dips)
200m
20 x Dead Lifts (100/75)
200m
10 x Wall Walks
200m
20 x Fat Bar Press (50/30)
200m

- 1 x Person working at a time.
- Reps must be divided equally.
- Run must be completed together.

Then mystery finisher.

Thursday

For Time:

21 x Wallballs

200m Wallball Carry

21 x Alt KB Snatch (24/16)

200m KB Carry

Repeat with rep range of 15 & 9.

Wednesday

AMRAP 21

5 x HSPU

15 x Squats

25 x Double Unders

Every 3 minutes complete:

20m Bear Crawl

Tuesday

For Time:

30 x Clean & Jerks (40/30)
10 x T2B
200m
20 x Clean & Jerks (60/45)
10 x T2B
200m
10 x Clean & Jerks (80/60)
10 x T2B
200m

Monday

7 RFT

7 x Hang Power Snatches (50/35)

7 x Push ups

7 x KB Swings (24/16)

7 x Pull-ups

7 x Burpee Bar Touch

7 x Box Jumps

100m 

Saturday

21/15/9

Dead Lifts (80/60)
Push Ups
400m

Friday

Team WOD:

In teams of 3 complete the following for Max reps, 1 person working at a time.

3 Minutes - SDHP (40/30)
3 Minutes - Box Jumps
3 Minutes - Row for Calories
3 Minutes - KB Swings
3 Minutes - Push Press (40/30)

Thursday

AMRAP 9

7 x Wallballs

7 x Burpees

Rest 2 minutes then:

AMRAP 9

7 x Pull-ups

100m Sprint

Wednesday

10 minutes to find - 1RM 3 stage Power Clean.

ground/ below knee/ hang. Bar must not touch the ground during the three movements for weight to count.

Then:

"Annie Sort of"

50/40/30/20/10
20/15/10/5

Double Unders
Toes to Bar

Tuesday

400m run buy in, then -

AMRAP 7:

3 x Thrusters (40/30)
3 x Chest to bar pull-ups
6 x Thrusters
6 x Chest to bar pull-ups
9 x Thrusters
9 x Chest to bar pull-ups
12 x Thrusters
12 x Chest to bar pull-ups

7 minutes starts upon return from 400m. Continue increasing round by 3 reps until time expires.

Rest 2 minutes then:

3 x Minutes - Max bear crawl.

Monday

Benchmark - "Isabel"

For time:

30 x Snatches (60/45)

Saturday

8am

3 RFT:

800M

20 x Alternating barbell lunges (30/20)*

20 x Burpee bar jumps

* Barbell in either front rack or back squat position

Friday

Tabatas:

20 x seconds on/ 10 x seconds off: 

KB Swings

Air Squats

HR Push-ups 

No open gym at 5:30pm, Fridays evening WOD will be held at 5:30pm only, no 6:30pm session.

Thursday

For Time:

20 x Thrusters (40/30kg)
800m
15 x Thrusters (40/30kg)
400m
10 x Thrusters (40/30kg)
200m

Wednesday

OTMEM 15:

Min 1 - 10 x Wall Balls
Min 2 - 5 x Strict Pull-ups
Min 3 - 25 x Double Unders

Repeat x 5

Tuesday

20 Minutes - 1RM your weakest lift

AMRAP 9

6 x O/H Squat (50/40)
9 x Bar Facing Burpees
12 x Toes to Bar

Monday

9:30am Only:

Mystery "Team WOD"

Saturday

8:00am - Partner WOD:

10 RFT

7 x O/H Squats (40/30)
14 x Pull ups
28 x Double Unders

1 x Person completes full round, then swaps.

Friday

2 rounds for max reps:

60 seconds - Deadlifts (100/75)

60 seconds - 15m sprints

60 seconds - KB Snatches (24/16)

60 seconds - Box Jumps

60 seconds - Wall Balls (9/6)

Rest 30 seconds between rounds

Thursday

AMRAP 15 minutes:

6 x Hang Cleans (60/45)

12 x Push ups

Buy in - 1.6km Run

Start 15 minute count down, complete the mile run then in the remaining time complete AMRAP.

Wednesday

3 RFT

20 x Back Squats (40/30)
30 x Burpees
40 x Ab Mat Situps

Tuesday

AMRAP 20

200m
8 x Snatches (60/40)
10 x Toes to Bar
200m
8 x HSPU
10 x Pull-ups

Monday

10 minutes: 3RM Shoulder to Overhead

(Strict/push/jerk)

21/15/9

Push Press (60/45)

KB Swing

400m

Saturday

Partner WOD:

AMRAP 20:

10 x Pullups
10 x Burpees
10 x O/H Squats (40/30)

1 x person working at a time, 3 x 400m runs must be completed together at any stage throughout the 20 minutes.

REMINDER - Saturdays WOD is now at 8am, not 10am.

Friday

For Time:

21/15/9
Deadlift (80/60)
OH walking lunge (20/10)

Then:
20/15/10
K2E
Air Squats

Then:
8/6/4
Power Cleans (80/60)
Wall Walks

Partner WOD will now be on saturdays.

Thursday

For Time:

20 x Toes to bar

200m

30 x Wall Balls

200m

40 x KB Swings (24/16)

200m

50 x Pull-ups

200m

60m Bear Crawl

20 minute cut off.

Wednesday

10 x Minutes to work towards 

3RM Front Squats

Then:

OTMEM 15

1st minute: 5 x Front Squats (80/60)

2nd minute: 25 x Double Unders

3rd minute: 3 x Muscle Ups*

5 x Rounds

*3 x ring dips/ 3 x strict pull-ups

Tuesday

4 RFT

400m
7 x Hang Cleans (60/40)
10 x Alternate Pistol Squats

Monday

AMRAP 8:

8 x Ground to Overhead (60/40)

10 x Burpees

AMRAP 6:

30 x Double Unders

5 x Deficit HSPU

AMRAP 4:

15 x Pull-ups

15 x Push ups

Rest 2 minutes between AMRAPs

CrossFit Victus Newbie Guide

CROSSFIT VICTUS NEWBIE GUIDE:

-Mark Edis, Coach/ Owner, CrossFit Victus

Technique, Technique, Technique:

We talk about Intensity as being a crucial part of CrossFit, but this has its place in the New CrossFitter Hierarchy - Technique, Constancy then intensity. Don’t worry about the clock, get you skills squared away first. Speed will come more naturally once you have mastered moving efficiently. 

Be a sponge:
Don’t be afraid to ask the coaches millions of questions. Its what we are here for. We are only too happy to check your technique, critique a movement, or demonstrate the correct way to do something. If your coach cannot do it, find another box immediately. 

Turn up early:
This is the best time to practice a skill. After an initial warm up while your still fresh. Rather than after a WOD when fatigue has set in. The coaches are only too happy to spend some time with you honing those skills.

Introduce yourself:
You have just joined the most friendly and inviting training environment in the history of the universe. I am extremely proud of the fact that CFV has been built on “word of mouth” and “friends bringing friends” and as a result, we are all very like minded people with a lot in common. I’m willing to bet that it’s totally different to any gym environment you’ve been in previously. Everyone is hanging to get to know you! 

Appearance means nothing:

Don’t worry what you look like, or how you dress, no-one cares. We don’t believe in mirrors, (they are actually counter-productive to good form). Dress comfortably, in clothes you would expect to get dirty and sweaty in. Like something you would wear if you were building a hide-out, doing pottery or playing in the mud.

Be Patient:
You have just stepped up to the bottom of a very steep learning curve. Don’t get frustrated if your progression is slow, and don’t compare yourself to others on the whiteboard. Progression can be measured in many different ways. Even if you think your not making any headway, believe me when I say that you are. The coaches notice your improvement, your friends and family will notice too. Get used to receiving complements.

Define Your Goals:

Figure out what your personal goals are. Why did you want to join CrossFit? Did you just move to a new town and want to meet people? Do you want to lose weight? Are you a former athlete looking to start a sport again? Figure out your personal goals, write then down and talk to a coach about helping you set a plan in place to achieve them. 

If there is anything you need, ask:

We, as coaches, do this because above all, we genuinely care about you and want you to succeed. Some days you’ll win, some days you may feel like you’ve lost. Just as in life, we all have days like this and thats what makes us human. Whether its nutrition, motivation, extra coaching or you just want to chat. Our coaches specialize in all these areas and then some. 

Mark Edis

Coach/ Owner 

CrossFit Victus

Friday

Partner WOD

5 x RFT

20m Wheelbarrow Walk

16 x Partner HSPU

20 x Partner Deadlifts

200m Partner KB Carry

Thursday

Olympic Lifting Seminar part 1:

The snatch

Then:

OTMEM 10

2 x Hang Power Snatch

2 x Hang Squat Snatch

1 x Full Snatch 

Wednesday

Tabata's (20 seconds on/ 10 seconds off)

Back Squats* (60/45)
Ab Mat Situps
Strict Pullups (any grip)

*From the racks

 

Tuesday

5 x RFT

400m

15 x O/H Squats (30/20)

Monday

OTMEM 15

1st Minute: 25 x Double Unders

2nd Minute: 10 x Deadlifts (100/75)

3rd Minute: 5 x HSPU

Repeat x 5 (15 minutes)

Saturday

5 rounds:

AMRAP 60 seconds - SDHP (50/40)

AMRAP 30 seconds - Push-ups 

400m

Friday

Relay style Partner WOD:

400m
20 x T2B
200m
30 x Box Jumps
400m
40 x Burpee Bar Touches
200m
50 x WallBalls

Thursday

AMRAP 20

400m

25 x Thrusters (30/20)

20 x KB Swings

15 x Pull-ups 

Wesnesday

10 Minutes: Pull-up practice. 

Then:

"Grace"

30 x Clean & Jerks (60/45)

Tuesday

AMRAP 15

5 x C2B pull-ups

7 x Clap Push-ups

9 x Jump Squats

Monday

10 minutes - 1RM O/H squat

21/5/9

Power Snatch (60/45)

HSPU

200m

Saturday

1 mile TT (1.6km)

Rest 5 mins, then:

10 x 30 seconds on/ 30 seconds off:

Max Double Unders

Friday

Partner WOD:

For time:

400m

30 x Power Cleans (60/40)

200m

30 x Toes to bar

400m

30 x Front Squats (60/40)

200m

30 x Pull ups

400m

30 x Bar facing Burpees

1 x person working at a time, both athletes do the run together. 

Member BBQ at 6:30pm

Thursday

3-3-3-3-3 shoulder to overhead

For max reps:

3 x mins Wallballs

3 x mins KB Swings

3 x mins Bear Crawls (1m=1 rep)

3 x mins Ring dips

Wednesday

AMRAP 15

30 x Squats

20 x HR Push-ups

1 x Rope Climb

200m

10 x Box Jumps

Tuesday

10 Mins Muscle Up practice

Then:

21/15/9:

Deadlifts (100/75)

Burpees

Monday

Buy in: 800m Run

Then as far as possible in 12 minutes:

3,6,9,12,15 etc

Pull ups
Front Squats (40/30)
Push Press (40/30)

Note time on clock upon return from Run as thats when your 12 minutes starts.

Saturday

4 RFT

400m

20 x push-ups

30 x Squats

40 x Abmat sit-ups

1 minute Rest 

Friday

Partners or Individual:

For Time:

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

SDHP

Box Jumps

Toes To Bar

100m (1 per round)

Thursday

OTMEM 10:

3 x O/H Squats @ 75% 1RM

Then:

4 RFT

7 x Snatches (50/35)

9 x Chest to Bar Pull Ups

200m

Wednesday

Buy In/ Cash Out: 10 x Wall Walks

12 - 10 - 8 - 10 - 12

Squat Clean & Jerk (60/40)

3 x Double Unders 

Tuesday

AMRAP 20

400m
10 x Pull Ups
15 x Wall Balls

Monday

For Time:

150 x KB Swings (24/16)

OTMEM: 3 x Burpee K2E

20 Minute Cut Off.

Saturday

OTMEM 10

3 x Push Press @ 75% 1RM

AMRAP 9

5 x Toes 2 Bar
10 x Pushups
20m Bear Crawl

Friday

CFV Filthy Fifty:

For Time -

50 x Box Jumps 24"
50 x Pullups
50 x KB Swings
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press 20kg
50 x Abmat Situps
50 x Wall Balls
50 x Burpees
50 x Double Unders

Some exercises have been changed slightly compared to CF Benchmark. WOD can be done as pairs, one person working at a time, or solo if you want to have a crack at the benchmark board. If so, you must be judged by a coach for your time to be valid.

Thursday

3 x RFT

800m

15 x Thrusters (50/40)

3 x Rope Climbs

Wednesday

For Max reps:

3 Mins x Wall Balls

3 Mins x SDHP (50/40)

3 Mins x HSPU

3 Mins x Pull ups

3 Mins x Burpees

Tuesday

7 RFT:

12 x Deadlifts (70/50)

12 x Box Jumps

12 x KB swings (24/16)

Monday

OTMEM 10:

3 x Snatch Balance 

Then For Time:

200m

30 x Body Blasters

200m

Saturday

Mystery WOD:

Something a little different! 

Hint: forest gump did it for a while...

Friday

Partner WOD:

AMRAP 20 Mins:

12 x Back Squats (30/20)

10 x Pull ups

Partner A completes back squats then Partner B completes back squats. Partner A completes pull-ups then Partner B completes pull-ups. 

Increase squat weight by 10kg/ round.

Team must stay together throughout WOD.

Open gym at 5:30pm.

Thursday

For Time:

400m

20 x Pull-ups

30 x Push-ups

40 x Squats

50 x KB Swings

40 x Wallballs 

30 x Burpees

20 x Toes to Bar

400m

Wednesday

Proceed through the following sequence completing as any reps as possible in 10 minutes:

30 x Snatches (30/20)
30 x Snatches (45/30)
30 x Snatches (60/40)
AMRAP Snatches (75/50)

Tuesday

For Time:

800m

100 x Double Unders

800m

75 x Box jumps

Monday

Everest Challenge WOD 13

AMRAP 13:

13 x Front Squats

13 x Power Cleans

13 x Push Press

For those who did the Everest challenge there will be a separate recovery/mobility WOD programmed for you.

Saturday

Everest Challenge 10am WOD.

Come in and Join the CFV team as they push through the Everest Challenge

Friday

The WOD will still be running as per normal with the Open Gym at 5:30pm The first of the 24 WODs commencing at 6pm sharp.

WOD 1: Everest Challenge

AMRAP 17

6 x Burpees
4 x Strict Pullups
14 x Box Jumps

Thursday

CROSSFIT TOTAL (kind off)

Work to 1RM for:

Bench press

Front squat

Weighted pull-up 

Wednesday

Every 2 mins for 20 minutes:

2 x Muscle Ups (4 strict pull ups)
5 x Power Cleans (70/50)
7 x Burpees

Tuesday

4 RFT

400m

15 x Pull-ups

25 x Push-ups

35 x Squats

Monday

AMRAP 12 Minutes

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

Hang Power Snatch (50/35)
HSPU

Saturday

AMRAP 20

10 x Thrusters (30/20)

10 x Chest to Bar Pull-ups

200m

Increase thrusters by 10 reps/ round.

Friday

Partner WOD:

Max reps in 3 Minute Sets:

DeadLifts (100/75)

Knees to elbows

Wallballs

Box Jumps

Burpees

Row for Calories

1 x person working at a time, record total reps 

Thursday

For Time:

30 x Toes 2 Bar
1 x Spicy Run
30 x KB Snatch (24/16)
1 x Spicy Run
30 x Ab Mat Situps
1 x Spicy Run
30 x Pullups
1 x Spicy Run
30 x HR Pushups
1 x Spicy Run

Spicy Run: Athlete runs 200m with their Rope. At the turn around point (half way), they must complete 20 x Double Unders then return to the box.

Wednesday

15 min - 1RM Front Squat

Then:

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

Squat Clean (60/45)
HSPU

Tuesday

10RFT:

8 x Push press (50/40)

6 x Bar facing Burpees

100M 

Monday

"Cindy"

AMRAP 20

5 x Pullups
10 x Pushups
15 x Squats

Saturday

OTMEM: 

Odds: 1 x Burpee

Evens: 1 x SDHP (50/40)

Increase reps by 1 per minute until amount can no longer be completed within the minute. Failure on 1 x exercise means your out.

Friday

Partner WOD:

4 RFT:

8 x Pull ups

10 x Thrusters (40/30)

Then:

4 RFT:

15 x KB Swings

20 x Squats

Then:

30 x Hang Power cleans (60/45)

Partner A completes WOD 1 then Partner B completes WOD 1 etc, relay style. 

Thursday

For time:

400m

40 x HR push-ups

400m

40 x Box Jumps

400m

40 x Ab mat sit-ups

400m

40 x Wall Balls 

Wednesday

15 minutes - work to 1RM Squat Snatch

5 RFT
10 x Snatches (60/45)
10 x Toes To Bar
 1 x 20m Bear Crawl

15 Minute cut off

Tuesday

AMRAP 20 Minutes

8 x Front Squats (60/40)
12 x Bar facing burpees
18 x KB Swings

Monday

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

Chest to Bar Pullups
Box Jumps (26/24")

25 x Double Unders after each round

Saturday

"Nancy"

5 RFT

15 x O/H Squats (40/30)

400m

Friday

Partner WOD-

For Time:

4km Run
2500kg Ground to Overhead
150 x Upper body Gymnastics Pull

1 x person working at a time, Exercises and weights are to be chosen by teams and WOD may be broken up however teams choose.

Thursday

3 rounds For Max Reps:

1 x Minute KB Swings

1 x Minute HR Push-ups

1 x Minute OH Squat (40/30)

1 x Minute Wallwalks

1 x Minute Row For Calories

1 x Minute Rest

Wednesday

No 6:30pm Due to State of Origin

15 minutes to find 1RM Strict Press

Then:

20/15/10
HSPU
Chest to Bar Pull Ups

Tuesday

AMRAP 20 Minutes:

20 x Wall Balls (9/5)
15 x Toes to Bar
10 x Pushups

Kicker = 30 x Burpee Box Jumps must be completed in one set at some stage during the 20 minute AMRAP

Monday

5 RFT

10 x DeadLifts (70/50)

7 x Power Cleans

5 x Push Jerks

200m

Saturday

CFV Birthday WOD - 2pm only.

Friday

Partner WOD

10 RFT

200m

3 x Snatch (50/35)

6 x Toes to Bar

3 x O/H Squats (50/35)

6 x Pull-ups

Alternating Rounds, partner A completes round whilst partner B completes:

30 x Double Unders then rests.

30 min Cut off

Thursday

"Benchmark Challenge Day"

Come in and complete your chosen benchmarks.

For those who already have, or don't have one, there will be a surprise WOD for you.

Wednesday

For Time:

30 x Pull-ups

400m

30 x Toes to bar

Then straight into:

AMRAP 10

10 x WallBalls (9/5)

10 x Push-ups

10 x Box Jumps (24/20")

Tuesday

Elizabeth

21/15/9

Power Cleans (60/45)

Ring Dips

Monday

"BENCHMARK TEST WEEK"

2 RFT

100 x Double Unders

50 x Thrusters (30/20)

25 x Burpee Bar Touch

Please endeavor to do your benchmark outside the 6am or 5:30pm WOD time slots anytime before Friday 7pm.

Stay tuned in to the Facebook group for open gym times throughout the week.

Saturday

21/15/9

Thrusters

KB Swings

400m

Friday

Partner WOD:

To be completed in any order

For Time:

10 x Alternate rope climbs

20 x Wall Walks

30 x Tyre flips

40 x Toes to Bar (partner must hold chin over bar)

50 x Push Press (bar can't tough ground)

Then straight into 

AMRAP 5 Mins: 

Partner Burpees

Thursday

Muscle up workshop:

Then AMRAP 10:

6 x Alternate handstand shoulder taps

26 x Ab Mat Sit ups

46 x Double Unders

Wednesday

Strength: 

1RM: Snatch Balance

AMRAP 12 Minutes:

40 x Back Squats (60/45)

20 x Pull-ups

30 x Front Squats (50/40)

20 x Pull-ups

20 x O/H Squats (40/30)

One Bar per person, swap plates out after each squat set.

Tuesday

Tabata This

Wall Balls

KB Swings

HR Push-ups 

Monday

2 x Rounds:

AMRAP 4: 

Max Body Blasters 

(Burpee,Pull-up,T2B)

AMRAP 4:

Max PC Complex 

(Power Clean/LungeR/ LungeL/ Thruster)

Saturday

For Time:

20 x Burpees

40 x Wallballs

2.4km Run

40 x Wallballs

20 x Burpees

Friday

Partner WOD

6 RFT 

6 x HSPU
6 x KB swings (24/16)
6 x Dead lifts (100/75)
6 x Box jumps 
6 x Ring push ups 
6 x Ab Mat Sit ups
6 x Knees to Elbows (Rings or Bar) 

Partner A must complete full round whilst partner B runs 200 metres with KB (carry anyway they want)
3 rounds must be completed by each partner. 

WOD Courtesy of Michelle Darcy.

Thursday

21/15/9

Front Squats (50/40)

Toes to bar

400m

Wednesday

For Time:

Row 1km
30 x Clean & Jerk (60/45)
40 x Wall Balls
50 x Burpees

No 6:30pm due to State of Origin. Go Blues!!!!

Tuesday

10 minutes to find 1RM Hang Snatch

Then:

AMRepsAP 15 Minutes

10-9-8-7-6-5-4-3-2-1 Hang Snatch (50/40)
2-4-6-8-10-12-14-16-18-20 Pull ups

Monday

OTMEM 7 Minutes

7 x KB Swings then Max double unders

Then straight into:

AMRAP 10 Minutes:

7 x Hang KB High Pull
9 x HR Pushup w/- KB touch
11 x Jump Squats

Saturday

For Time:

400m

30 x Back Squats (30/20)

800m

40 x Burpee Plate Jumps

800m

30 x KB Swings (24/20)

400m

Friday

Partner WOD:

AMRAP 15

7 x Thrusters (40/30)

7 Pullups

Partner A completes one full round, then rests whilst Partner B completes one full round etc.

Thursday

AMRAP 20

3 x HSPU

4 x Dead Lifts 80/60

5 x Box Jumps

Wednesday

15 Mins to find 1RM Power Clean

Then:

OTMEM for 16 mins

Odds: 4 x Power Cleans @ 85% 1RM

Evens: 5 x OH Step-ups (weighted barbell)

Tuesday

For Time:

21/15/9

Front Squats (50/40)

Toes to Bar

Burpees

Monday

"Benchmark Challenge Begins"

Tackle your chosen benchmark

Or

For Time:

10,25,50,25,10

Wall Balls

Ab Mat Sit-ups

Double Unders

Saturday

For Time

30 x Power Snatches (40/30)

30 x Toes to Bar

30 x O/H Squats (40/30)

30 x Pull-ups

400m

Friday

Hero WOD: "Nutts"

For Time:

10 x HSPU
15 x Deadlifts (110/75)
25 x Box Jumps (26/24")
50 x Pullups
100 x Wall Balls
200 x Double Unders
400m Plate Carry (20/15kg)

You have the option of doing it alone, or in pairs. If working with a partner, complete total reps between you, one person working at a time.

Thursday

AMRAP 9 Minutes:

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

Thrusters (40/30)

Box Jumps (24/20")

Wednesday

For total time - 3 x Max Ring L-Sit
For total reps - 3 x Max strict Chin Ups

Then:

Death by Squat Clean (60/45)

1 in first minute
2 in second minute etc

**Please note**
Due to a private group booking there will be no 6:30pm WOD. All other classes will be as per timetable.

Tuesday

For Time:

21/15/9

Hang Power Snatch (50/40)

Toes to bar

Rest 2 minutes

21/15/9

Push Press (50/40)

Pull-ups

Monday

5:30pm only

100 x Hanging squat clean thrusters (30/20)

OTMEM - 5 x Burpees

WOD courtesy of Warren Prior

Saturday

'Olympic Bar Mile'

400m

50 x Back Squat

40 x OH Squat

400m

50 x Strict Press

40 x Push Jerk

400m

50 x Hang Power Clean

40 x Hang Power Snatch

400m

(25/20kg)

CFV will be holding one WOD at 5:30pm only on Monday. Have a great long weekend! 

Friday

Partner WOD:

AMRAP 20:

Option 1 

(worth 1 point per completed round)

5 x Pull-ups

10 x Push-ups

15 x Squats

Option 2 

(worth 3 points per completed round)

5 x HSPU

7 x Pistol Squats

9 x Burpee plate jumps

-Both people may work at the same time

-No scaling for Option 2

-Record total points 

-Athletes may swap between option 

1 & 2 and adjust score accordingly.

-Exercises must not be exchanged between options

Thursday

4 x RFT 

400m

10 x Ring Push-ups

15 x SDHP (50/40)

20 x Jump Squats

Wednesday

Strength - 6:00am/ 5:30pm:

Skill Session: Bar/ Ring Muscle Ups

WOD - 6:30am/ 9:30am/ 6:30pm:

OTMEM 16

Odds: 3 x Bar M/ups (include attempts)

Evens: 5 x Strict HSPU 

Tuesday

AMRAP 12

100m

5 x Power cleans (70/50)

10 x Burpee bar jumps

Monday

"Barbara"

5RFT

20 x Pull ups
30 x Push ups
40 x Sit ups
50 x Squats

Saturday

As far as possible 12 minutes:

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

Squat Cleans (50/40)

Box Jumps (24/20")

After every round complete either of the following:

1) 1 x Bar Muscleup

2) 2 x Wallwalks

3) 3 x Burpee/pull-up/T2B.

Friday

In teams of 2 complete the following, 1 person working at a time:

For reps

5 Mins x max Clean & Jerk (50/40)

5 Mins x max Calorie Row

5 Mins x max Wall Balls

5 Mins x max Burpee Bar Touch

Rest 1 minute between rounds.

5:30pm - Open Gym

Thursday

AMRAP 14 Mins:

7 x Front Squats (60/45)

5 x HSPU

3 x Squat Snatch (60/45)

1 x Muscle Up

Increase muscle up by 1 x round.

S: 1 x Muscle up = 

2 x strict pull-ups, 2 x ring dips

Wednesday

Strength - 6am, 5:30pm:

1RM - Strict Press

1RM - Push Press

1RM - Jerk (Push/Split)

WOD - 6:30am, 9:30am, 6:30pm:

21/15/9

KB Swings

Wall Balls

400m

Buy in/ Cash Out: 30 x Double Unders.

Tuesday

For Time:

50 x Hang Cleans (60/45)
50 x Burpee Toes to Bar

Complete in any order

Monday

For Time

100 x HR Push-ups

75 x Pull ups

100 x Squats

75 x Alternate KB Snatches (20/16)

400m

15 minute cut off

Saturday

4 RFT

10 x OH Squats (40/30)

10 x SDHP (40/30)

10 x Push Press (40/30)

400m

Friday

Partner WOD:

For Time, in any order, one person working at a time:

50 x Pullups
50 x Burpees
50 x Squats
1km Row
50 x Knees to Elbows
50 x KB Swings
50 x Wall Balls
300 x Double Unders

Thursday

5 RFT:

10 x Deadlifts (100/75)

10 x Box jumps (26/24)

Wednesday

Strength 6am & 5:30pm:

7 Rounds for Quality

Max strict pull-ups (any grip)

Rest 60 seconds 

WOD 6:30am, 9:30am & 6:30pm:

For Time:

30 x HSPU

40 x Toes to bar

50 x HR Push ups

40 x KB SDHP (24/20)

30 x Shoulder to Overhead (70/50)

Tuesday

For time:

Buy in/ Cash out:

50 x Wallballs

21/15/9

Front Squats (60/45)

Chest to bar pull-ups

Monday

For Reps:

AMRAP 7 Mins:

8 x KB Swings (24/16)
30 x Double Unders

Rest 2 mins then:

OTMEM 8 Minutes:

Odds: Max Burpees
Evens: Max Box Jumps

It's Monday, Get as excited as this guy!!

Saturday

"Jackie"

For time:

Row 1000m

50 x thrusters (20kg M&F)

30 x Pull-ups 

Friday

"Fight Gone Worse"

Partner WOD, In teams of 2 work though the following rounds, 1 x person working at a time:

5 Rounds for total reps:

1 x Min Burpees
1 x Min Wall Walks
1 x Min Row for Calories
1 x Min Snatches (40/30)
1 x Min Toes to Bar
1 x Min Rest

Thursday

AMRAP 15 Mins

Max Double Unders

Every 90 seconds complete:

5 x pull-ups

10 x push-ups

15 x squats

Record double unders

Wednesday

Strength - 6am, 5:30pm:

Choose your own 1RM

WOD - 6:30am, 9:30am, 6:30pm:

For Time:

20 x Power Cleans (90kg/70kg)
Rest 3 Mins
25 x Power Cleans (70kg/ 55kg)
Rest 2 Mins
30 x Hang Power Cleans (50kg/ 40kg)

Tuesday

For time:

400m
50 x Thrusters (20kg)
200m
30 x Pullups
400m
50 x KB Swings (24/16)
200m
30 x Toes to Bar

Monday

4 RFT:

15 x Push Press (50/40)
15 x Front Squats (50/40)
15 x SDHP (50/40)
400m

Saturday

For Time:

400m
100 x Double Unders
80 x Squats
60 x KB Swings
40 x Pull-ups
20 x O/H walking lunges (20/15)
400m

Friday

Team WOD:

Row
Run
Max Burpee Pull-ups

Distances TBA

Thursday

For Time

20,19,18....13,12,11
10, 9, 8..... 3,2,1

Thrusters (30/20)
Toes to Bar

Wednesday

Strength/ Oly Lifting - 6am, 5:30pm:

2-2-2-2-2

Snatch Complex:

Wide Grip Dead Lift, High Pull, Power Snatch, Hang Power Snatch

WOD - 6:30am, 9:30am, 6:30pm:

"Diane"

21/15/9

Deadlift (100/75)
HSPU

Tuesday

AMRAP 12 Minutes:

15 x Pullups
25 x O/H Squats (40/30)
35 x Double Unders

Monday

AMRAP 20 Mins:

2 x Wallwalks
6 x Clean & Jerk (60/45)
12 x Bar Facing Burpees
200m

Saturday

1pm Only

"Fight gone Bad"

3 rounds for reps rotating ea. min:
Wall-ball shots (9/6)
Sumo deadlift high-pull (35/25)
Box-jumps (20")
Push-press (35/25)
Row for Calories
1 minute rest between rounds

BBQ afterwards

Friday

Partner WOD:

For Reps -

Run 200 meters
Max Rep Push Ups
Run 400 meters
Max Rep KB Swings (24/16)
Run 800 meters
Max Rep Squat

One person will run while the other works for reps, then switch.

Thursday

For Total Reps:

AMRAP 4 x mins:
10 x DeadLifts (80/60)
5 x HSPU

Rest 60 seconds then:

AMRAP 4 x mins:
10 x Toes to Bar
5 x Burpee Bar Touch

Rest 60 seconds then:

AMRAP 4 x Mins:
Max Power Cleans (80/60)

Wednesday

Strength/ Oly lifting - 6am, 5:30pm:

OTMEM: 5 x Strict pullups (any grip)

WOD - 6:30am, 9:30am, 6:30pm:

For time:

21/15/9

Thrusters (50/40)
KB Swings (24/16)
Knees to Elbows

Tuesday

For Time:

Buy In/ Cash Out: 400m

2 Rounds:

50 x Double Unders
40 x Squats
30 x Pullups
20 x Burpees

Monday

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

Wall Balls
HR Pushups w/- ball touch

OTMEM: 3 x Burpees

Saturday

AFAP 12 minutes

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

Add 10kg to clean and jerks but reduce reps by 2 per round.

Friday

Partner WOD:

For time:

2RFT:

800m
50 x Pull-ups
50 x KB swings (24/16)
50 x Push-ups

1 x person working at a time, both do the run.

Thursday

9:30am Only

"Wood"

5RFT

400m
10 x Burpee Box Jumps
10 x SDHP (40/30)
10 x Thrusters (40/30)
Rest 1 x Minute

Wednesday

Strength/ Oly Lifting- 6:00am, 5:30pm:

10 x Minutes to find 1RM Squat Clean then

OTMEM 10:

3 x Squat Cleans @ 75% 1RM

WOD - 6:30am, 9:30am, 6:30pm:

Every 3 minutes for 18 minutes:

400m (run is max effort, rest for remainder of 3 minutes. If you miss a round complete 200m and resume at next interval)

Tuesday

AMRAP 12 Minutes:

30 x Snatches (30/20)
30 x Double Unders
25 x Snatches (45/30)
25 x Double Unders
20 x Snatches (60/40)
20 x Double Unders
MR x Snatches (70/50)

-1 x Bar per athlete.
-Athlete responsible for changing own plates.
- First round of snatches from the hang, remaining rounds from the ground.

Monday

For time:

10,8,6,4,2

Clean & Jerk (70/50)
Burpee Bar Touch

Saturday

"Cindy WTF"

AMRAP 25 minutes:

5 x Pull-ups
10 x Push-ups
15 x Squats

5 x Rope Climbs and 5 x Wallwalks must be completed at some stage during the 25 minutes.

Friday

AMRAP 14 mins:

100 x Wall balls
50 x Hang cleans
30 x Over unders

During W/Balls and H/Cleans ball/bar must not touch the ground- 10 burpee penalty applies.

Thursday

AMRAP 20:

20 x HR push-ups with KB touch
15 x KB Swings
10 x Alternate KB Snatches (5/arm)
400m

Wednesday

Strength/ Oly Lifting - 6am, 5:30pm:

2-2-2-2-2 Thruster

WOD - 6:30am, 9:30am, 6:30pm:

15/12/9

Ground to overhead through squat*(60/45)
Chest to bar Pull-up

* Squat clean thruster/ squat clean & jerk/ squat snatch

Tuesday

For time:

5 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
4 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
3 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
2 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
1 x Wallwalk
10 x SDHP (50/40)
10 x Toes to Bar
200m

Monday

"Manion"

7 RFT

29 x Back Squats (60/40)
400m
'No racks'

30 minute Cut Off

Saturday

For Time:

50/35/20

WallBalls
Ab Mat Sit ups
Double Unders

Friday

Partner WOD

AMRepsAP 25 Minutes:

2/4/6/8/10/12/14 etc

Toes to Bar
Ground to Overhead (40/30)
Burpee Plate Jumps

One person working at a time

Thursday

Buy in:
15 x Thrusters (40/30)
15 x Pull ups
200m

3 RFT:
15 x Hang Power Cleans (40/30)
20 x Push-ups
25 x Double Unders

Cashout:
15 x Thrusters (40/30)
15 x Pull ups
200m

Wednesday

6:00am/ 5:30pm
Strength/Olympic Lifting:

10 minutes to find 1RM Strict Press then:

OTMEM 10 minutes:
3 x Strict press @ 75% 1RM

6:30am/ 9:30am/ 6:30pm
WOD:

21/15/9
Dead lift (80/60)
Lateral Bar Burpee
400m

Tuesday

AMRAP 4 minutes:

8 x toes to bar
12 x KB Swings
18 x Squats

If 3 x rounds are completed in 4 minutes time extends to 8 minutes. If 6 x rounds are completed in 8 minutes time extends to 12 etc (13.5 format)

Monday

AMRepsAP - 12 minutes

8 x HSPU
10 x Squat Clean & Jerks (55/40)
12 x Pull ups
10 x Burpees
8 x SDHP (55/40)

Saturday

Gym closed for Mud Sweat & Beers

Friday

Partner WOD:

8 x RFT

Partner A:

5 x Toes to Bar
7 x Snatches (40/30)
9 x Push ups
11 x 20" Box Jumps

Partner B:
200m KB carry (16/12)

Swap after each round, complete 8 rounds per team

Thursday

21/15/9

Front squats (55/40)
Pull-ups

Wednesday

For Time:

50 x Squats
50 x KB Swings
200m
50 x Knees to Elbows
50 x HR Push-ups
200m
50 x Burpees
50 x Double Unders

Tuesday

AMRAP 20:

15 x Pull ups
15 x Push Press (50/40)
400m

Monday

10am Only

"Partner WOD"

AMRAP:

4 x Mins Body Blaster (burpee/toes 2 bar)
4 x Mins Wallballs
4 x Mins KB Swings
4 x Mins Unbroken Hang cleans (35kg)
(bar touches the ground your out)

Saturday

For Time:

20 x Wall Balls
30 x HR Push-ups
1.6km Run
30 x HR Push-ups
20 x Wall Balls

Thursday

5 x RFT

200m
8 x Power Snatch (50/35)
12 x T2B

**NO 9:30am SESSION**

Wednesday

For Max Reps:

2 x Rounds:
2 x Minutes: SDHP (50/40)
2 x Minutes: Knees to Elbows
2 x Minutes: Burpee Plate Jumps
2 x Minutes: Box Jumps (24/20)

Tuesday

15-12-9-6-3

O/H Squats (40/30)
Pull-ups
KB Swings (24/16)

Monday

5 x RFT

15 x Deadlifts (80/60)
20 x Push ups
400m

Saturday

7 RFT:

7 x OH Squat (40/30)
7 x Pull-ups
7 x Push -ups
7 x K2E
7 x Box Jumps(20/24)
7 x KB Swings (24/16)
7 x Burpees

Friday

'Modified 13.3'

AFAP in 12 mins:

150 x Wall balls (9kg/5kg)
90 x DU
30 x Toes to Bar

Thursday

AFAP 20 minutes:

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

Power Clean (70/50)
HSPU
Chest to Bar Pull-ups
Double Unders (x5/ round)

Wednesday

5 x RFT

10 x Toes To Bar
10 x Clean & Jerk (50/40)
10 x Bar Facing Burpees

Tuesday

AFAP 15 Minutes

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

Squat Clean (60/40)
200m

Monday

"Annie"

50/40/30/20/10

Double unders
Abmat Sit-ups

Saturday

OTMEM 20 minutes:

Odds: 2 x Toes to Bar
Increase by 2 each round

Evens: 2 x Power Cleans (50/40)
Increase by 2 each round

Friday

Partner WOD

With one person working at a time complete:

10 x RFT

10 x Overhead Squats (30/20)
15 x Push ups
10 x Pull ups
15 x Burpees
200m

There will be no 5:30pm strength session as WOD 13.2 will be held for games competitors

Thursday

"Members Choice"

21/15/9

Choice 1
Choice 2
400m

Options:

HSPU
SDHP (50/40)
Hang Cleans (50/40)
Ring Dips
Knees to Elbow
Bar Facing Burpees
KB Swings (24/16)

Wednesday

4 RFT

10 x Pull-ups
20 x Wall Balls
30 x Double Unders
200m

Tuesday

As far as possible: 10 minutes

3-6-6-12 etc

Clean & Jerk (55/40kg)
Toes to Bar
HR Push ups

Monday

13.1 Teaser

AMRAP 14 minutes

20 x Burpee Bar Touch
20 x Snatch (30/40)

Saturday

21/15/9

Front Squats (40/30)
Push Press
200m

Friday

Partner WOD

Extended "Cindy"

AMRAP 30

5 x pull-ups
10 x push-ups
15 x squats

400m buy in/ Cashout (to be completed within the 30 minutes)

Thursday

"Tabatas"

8 x Rounds 20/10:

KB Swings (24/16)
Thrusters (30/20)
HR Push-ups

Wednesday

AMRAP 12 minutes:

10 x Clean & Jerk (50/40)
10 x Toes to Bar
10 x Lateral bar Burpees

Tuesday

For reps:

Max unbroken wall balls
200m

Repeat x 4

Monday

4 x RFT

15 x SDHP (50/40)
15 x Pull-ups
400m

Saturday

For time:

21 x Thrusters (40/30)
1.6km Run
21 x Thrusters (40/30)

Friday

Partner WOD

50-40-30-20-10

Squats
Pull ups
HR Push-ups

1 x person working at a time, complete 200m together after each round

Thursday

For Time:

150 x KB Swings

OTMEM
3 x Toes to Bar
6 x Broad Jumps

Wednesday

3 RFT

15 x Pull-ups
30 x Burpees
400m

Rest 1 min after 1st round, 2 mins after 2nd round.

Max effort on all rounds

Tuesday

"Grace"

For time:

30 x Clean & Jerk (60/45kg)

Monday

AMRAP 20 Minutes

400m
10 x Ring Dips
20 x Push-ups
30 x Double Unders

Saturday

For Time:

Buy in: 800m

21/15/9
SDHP (50/35)
Box Jumps
Knees to elbows

Cash Out: 400m

Friday

Partner WOD

Max reps, 1 x person working at a time:

5 x minutes Thrusters (40/30)
4 x minutes Pull-ups
5 x minutes HR Push-ups
4 x minutes Burpees

Thursday

AMRAP for quality- 15 minutes

8 x toes to bar
16 x Wall Balls
24 x KB Swings
48 x Double Unders

Wednesday

AMRAP for Quality: 15 Minutes

7 x Pull-ups
9 x Push Press
11 x Back Squats
100m

Tuesday

As far as possible - 8 minutes:

2-4-6-8-10-12 etc

Clean & Jerk (60/45)
Lateral bar Burpees

Monday

AMRAP 20 minutes

400m
10 x Pull-ups
20 x Wallballs
30 x Double Unders

Saturday

Joint WOD at Crossfit 2650.

9am, 7/73 Dobney Ave.

Friday

Partner WOD for time:

100 x Pull-ups
100 x KB Swings
100 x Snatches
100 x Wallballs
100 x Double Unders
100 x Squats
100 x Burpees
200m after each set

Thursday

5,4,3,2,1

Muscle ups
Deadlifts (70/50)
Front Squats (70/50)
Push jerk (70/50)

Wednesday

For time:

30 x Pull-ups
200m
40 x Push ups
200m
30 x Hang Cleans (60/40)
200m
40 x Squats
200m
30 x Burpees

5:30pm - strength/ oly lifting

Tuesday

5 RFT

10 x Pull-ups
15 x Wall Balls
20 x Double Unders

Monday

AMrepsAP

3 x minutes: Snatch (50/35)
2 x minutes: KB Swings (24/16)
1 x minute: Burpees
2 x minutes: KB Swings
3 x minutes: SDHP (50/35)

Saturday

"In House Throw down!!!"

Friday

Open Gym

Work on a skill, 1RM or mobility before the throwdown.

The 5:30pm strength/ Olympic lifting session will run as normal

Thursday

"Looks can be...."

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

Burpee Pull-up
100m

Wednesday

"Diane"

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

5:30pm: Strength/ Oly lifting

Tuesday

For Time:

400m
20 x Wall Balls
30 x Toes to Bar
40 x KB Swings
50 x Double Unders
40 x KB Swings
30 x Toes to Bar
20 x Wall Balls
400m

Monday

As far as possible 12 minutes:

3,6,9,12 etc

Snatch (50/35)
Burpees
Pull-ups

Saturday

21/15/9

O/H squat (50/35)
Bar facing Burpees
200m

Friday

Partner WOD

20/15/10/5

HSPU
KB Swings
Pull ups
Double Unders

Partner A completes 20 reps of each exercise, then partner B. Then Partner A completes 15 of each, etc.

Thursday

For Time:

100 x Thrusters (20/30)
OTMEM: 3 x Clap push-ups

10 Min cut off

Wednesday

AMRAP 10 Min:

10 x pull-ups
10 x Clean & Jerk (60/45)
10 x HSPU
10 x Burpees

Tuesday

5 RFT

10 x Push Press (50/40)
15 x Knees to Elbows
400m

Saturday

OTMEM 20 Minutes

Odd: 5 x Power Snatch (60/40)
Even: 10 x Toes to Bar

Happy Straya Day!!! Refreshments served after the WOD, Wear something patriotic!!

Friday

Partner 'Showdown'

AMrepsAP 15 Minutes:

Partner A:
10m Bear Crawl
5 x Pull-ups
10 x Wall Balls
5 x Dead Lifts (100/75)
10m Bear Crawl

Partner B:
200m

Pairs start at the same time each round. Partner A must completes as many reps as possible while partner B completes run. If partner A completes a full round before Partner B returns from run they receive an extra 10 points. Person with most reps at the end wins.  

Thursday

Skill: Muscle Ups

AMRAP 10 Minutes:

30 x Squats
10 x Clean & Jerk (50/40)
3 x Muscle Ups

Wednesday

4 x RFT

400m
15 x Pull-ups
12 x SDHP (50/40)
9 x Lateral Bar Burpees
1 x Rope Climb

Tuesday

Buy in: 5 x Wall Walks

21/15/9

OH Walking Lunges (30/20 Barbell)
HR Push-ups
200m

Cash Out: 5 x Wall Walks

Monday

As far as possible in 12 minutes:

30 x Front Squats (60/45)
30 x Pull ups
30 x Wall Balls (9/5)
30 x Push-ups
30 x KB Swings (24/16)
30 x Toes to Bar
30 x Push Press (60/45)

Saturday

OTMEM 20 minutes:

Odds: 2 x muscle ups
(4 x strict pull-ups/ 4 x ring dips)
Evens: 3 x HSPU, 6 x Burpees

Friday

Partner WOD:

100 x Back Squats (40/30)
400m
75 x Hang Cleans (40/30)
400m
50 x O/H Squats (40/30)
400m
75 x Pull-ups
400m
100 x Toes to Bar
400m

Partner A & B complete reps between them, one working at a time. Runs are completed together.

Thursday

AMRAP 20 Mins:

5 x Chest to Bar Pull-ups
10 x HR Push-ups
15 x Burpee Plate Jumps
200m KB Carry

Wednesday

3 rounds:

400m
21 x Front Squats (60/40)
12 x Pull-ups

Tuesday

Buy in/ Cash out: 400m

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

Hang squat clean 60/45
HSPU

20 minute cut off.

Monday

For Time:

150 x KB Swings (20/16)

OTMEM

2 x Toes to Bar, 2 x Burpees

Saturday

10am:

Mixed partner WOD with CrossFit 2650

Friday

As far as possible in 20 minutes:

400m
50 x Box jumps
50 x Kettlebell swings (20/16)
400m
50 x Knees to elbows
50 x Push press (40/30)
400m
50 x Burpees
50 x Double unders.

Thursday

5 RFT

10 x Power Snatch (50/35)
15 x Wall Balls (9/6)

Wednesday

21/15/9

SDHP (50/35)
Toes to Rings
Bar Facing Burpees

Tuesday

Session Times - 6:00am, 9:30am, 5:30pm & 6:30pm.

Buy In: 50 x Double Unders, 400m.

Then:

3 x RFT
10 x HSPU
15 x Dead Lifts (100/75)

Cash Out: 50 x Double Unders, 400m.

Monday

7 x RFT:

7 x Pull-ups
7 x Hang Cleans 60/45kg
7 x Push ups
7 x Push Press 60/45kg
7 x Back Squats 60/45kg
7 x Toes to Bar
7 x Burpees

Saturday

For time:

200m
30 x Wall Balls
30 x Double Unders
400m
30 x KB Swings 24/16
30 x HR Push ups
400m
30 x Toes to Bar
30 x Burpees
200m

Friday

Partner WOD - 'Pet Rock'

AMRAP 25

Alternate 'Cindy' Rounds

5 x Pull-ups
10 x Push-ups
15 x Squats

Each team works round for round and has their pet rock (either a KB 20/16 or a plate 20/15). This pet rock is not allowed to touch the ground the entire workout. So while one partner is pushing through the round, the other partner is holding onto the pet rock, until they swap over.

Thursday

No 9:30am.

21/15/9

Front Squats 60/45
Pull-ups

Wednesday

AMRAP 12 Minutes:

12 x DeadLifts (80/60)
12 x Push  Ups
12 x Box Jumps

Sessions resume as normal. Lets get this excited!