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