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!