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