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