Tuesday 30 December 2014

Wednesday


9:30am Only.

RFT:

2 x Clean & Jerks @ 75% 1RM
10 x Push Ups
10 x Pull ups/ Ring Rows
6 x Dead Lifts @ C&J Weight
200m Run
60 seconds max - Double Unders
30 seconds max - Burpees

L1 - 4 RFT, L2 - 5 RFT, L3 6RFT.

Record time/ total double unders/ total burpees.

Monday 29 December 2014

Tuesday


For Time:

50 x KB Swings (L1 16/12, L2 & L3 24/16)
40 x Wall Balls
30 x Toes to Bar

OTMEM Stop and complete:

L1: 3 x Burpees
L2: 3 x Burpee Box Jump
L3: 3 x Burpee Pull Ups

Sunday 28 December 2014

Monday

5 RFT

10 x Dead Lifts @ 60% 1RM
9 x Pull Ups (L3 C2B)
8 x Box Jumps (24/20)
Run (L1 & L2 200m, L3 400m)

Monday 22 December 2014

Tuesday

Partner or Solo WOD - The 12 Days of Christmas:

For time:

1 x Muscle Up (1 x strict pullup, 1 x Ring Dip)
2 x Power Cleans & Jerk @ 75% 1RM
3 x HSPU
4 x Burpee Box Jumps
5 x Push Ups
6 x Toes to Bar
7 x Deadlifts @ C & J weight.
8 x Pull Ups (Jump Chins)
9 x Air Squats
10 x Double Unders
11 x  KB Swings (16/12, 24/16, 32/24)
12 x Wall Walks

30 Minute Cut Off.

Complete 1 x muscle up, then 1 x muscle up + 2 x clean & jerks, then 1 x muscle up + 2 clean & jerks + 3 x HSPU etc. until you complete 12 x rounds, finishing with all 12 movements in your final round.

If completed as a partner WOD, break up reps as you like. 1 x person working at a time.

Sunday 21 December 2014

Monday

For Time (18 minute cut off)

5 x Rounds Of Cindy
100m
4 x rounds of Cindy
200m
3 x Rounds of Cindy
400m
2 x rounds of Cindy
600m

Cindy:

5 x Pull ups (L1 Jump Chins)
10 x Push Ups
15 x Squats

Thursday 18 December 2014

Friday

Partner WOD:

AMRepsAP 24 Minutes:

30 x Thrusters (L1 30/20, L2 & L3 40/30) 15 x each
30 x Pull ups 15 x each
20 x Thrusters (L1 30/20, L2 & L3 40/30) 10 x each
20 x Pull ups 10 x each
10 x Thrusters (L1 30/20, L2 & L3 40/30) 5 x each
10 x Pull ups 5 x each

30 x Hang Power Snatches (L1 30/20, L2 & L3 40/30) 15 x each
30 x T2B 15 x each
20 x Hang Power Snatches (L1 30/20, L2 & L3 40/30) 10 x each
20 x T2B 10 x each
10 x Hang Power Snatches (L1 30/20, L2 & L3 40/30) 5 x each
10 x T2B 5 x each

100 x Double Unders 50 x each
40 x Wall Balls 20 x each
60 x Double Unders 30 x each
30 x Wall Balls 15 x each
40 x Double Unders 20 x each
20 x Wall Balls 10 x each

One person working at a time. Record total reps completed by team. If all reps are completed within the 24 minutes, start again.

Wednesday 17 December 2014

Thursday


OTMEM 16

1st Minute: 3 x Squat Clean Thrusters (30/20, 45/35, 60/45)
2nd Minute: 3 x Bar or Ring Muscle Ups (Strict pullups/ ring dips)
3rd Minute: 5 x HSPU (L3 Deficit)
4th Minute: 10 x Alternate KB Snatches (16/12, 24/16, 32/24) 

Tuesday 16 December 2014

Wednesday


2-2-2-2-2 Squat Snatch

3RFT

10 x Power Snatch (L1 30/20, L2 40/30, L3 60/45)
12 x Box Jumps
L1 200m, L2 & L3 400m

Monday 15 December 2014

Tuesday


Buy In: L1 400m, L2 & L3 800m

9,8,7,6,5,4,3,2,1 
1,2,3,4,5,6,7,8,9

Deadlifts @ 60% 1RM
Pull Ups (L3 Chest to Bar)

Cash Out: Double Unders (L1 100, L2 150, L3 200)

Sunday 14 December 2014

Monday

10 Minutes work to 3RM Touch and Go Power Cleans.

AMRAP 12:

8 x Toes to Bar
7 x Strict Burpees
6 x Power Cleans (L1 40/30, L2 50/40, L3 70/50)
100m

Thursday 11 December 2014

Friday

Partner WOD

AMRAP 20:

10 x Box Jumps
10 x Push press (L1 30/40, L2 & L3 50/40)
10 x T2B
10 x KB Swings (L1 16/12, L2 & L3 24/16)

Partner A completes full round while partner B completes 1 x 100m sprint then rests. 
Swap after each full round.

Wednesday 10 December 2014

Thursday

10 Minutes: 2RM Thruster

5 RFT

100m Sprint
10 x Pull ups
10 x Thrusters (L1 30/20, L2 & L3 40/30)



Tuesday 9 December 2014

Wednesday


OTMEM 20:

1st minute - 5 x HSPU (L1 Box, L2 Abmats, L3 Abmat w/- 10kg plates)
2nd minute - Strict Burpees (L1 x 6, L2 x 8, L3 x 10)
3rd minute - 10 x Box Jumps/ Step ups (26/24")
4th minute - 40 x Double Unders 

Monday 8 December 2014

Tuesday


Death by Squat Clean & Jerk

1st Minute - 1 x Squat Clean & Jerk (L1 35/25, L2 40/30, L3 60/40)
2nd Minute - 2 reps
3rd Minute - 3 reps etc.
Continue until you are unable to complete the required reps in that minute. Record the amount of reps in the minute you completed successfully.

Sunday 7 December 2014

Monday

10 minutes: 3RM Strict Press

AMRAP 8:

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

Push Ups
Knees to Elbows
Push Press (L1 35/25, L2 40/30, L3 50/40)

record total reps.

Thursday 4 December 2014

Friday

In 4 teams complete the following single file:

AMRAP 25:

Row 500m
20 x Power Cleans (30/20, 50/40, 60/50)
30 x Box Jumps 20"
40 x KB Swings (16/12, L2 & L3 24/16)
30 x Burpee Bar touches
20 x Pull ups.

Team members cannot begin next movement until person in front completes all reps of that exercise.


Wednesday 3 December 2014

Thursday

21/15/9/15/21

Wall Balls
Dead lifts @ 50% 1RM
Ab Mat Situps

Tuesday 2 December 2014

Wednesday

10 minutes: 1RM OH Squat

For time:

30 x Back Squats (L1 40/30, L2 50/40, L3 60/50)
20 x Pullups
25 x Front Squats (-10kg off the bar)
20 x Toes to Bar
20 x Over head Squats (-10kg off the bar)
20 x Burpee bar touches



Monday 1 December 2014

Tuesday

3 Rounds For max reps:

800m (L1 & L2 400m)
60 seconds Max weighted step ups (15/10kg L3 Overhead)
50 x Double Unders

Record total step ups

Sunday 30 November 2014

Monday

AMRAP 4:

50 x Air Squats
40 x Push Ups
30 x KB Swings
20 x Box Jumps

then straight into AMRAP 9:

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

Thrusters (L1 30/20, L2 & L3 40/30) 

Pull Ups

Thursday 27 November 2014

Friday

AMRAP 25:

Partner WOD, 1 x person working at a time:

6 x Thrusters L1 30/20, L2 & L3 40/30 (3 x Each)
6 x Bar facing burpees L1 Standard Burpees (3 x each)
12 x Thrusters (6 x each)
12 x Bar facing burpees L1 Standard Burpees (6 x each)
18 x Thrusters (9 x each)
18 x Bar facing burpees L1 Standard Burpees (9 x each)
24 x Thrusters (12 x each)
24 x Bar facing burpees L1 Standard Burpees (12 x each)

Repeat with the same rep scheme and weight:
Hang Power Cleans
Toes to Bar

If complete both ladders within the time, continue with AMRAP:
Alternate Wall Walks.


Wednesday 26 November 2014

Thursday

1RM: Squat clean and strict press.
1RM: Squat clean and push press.
1RM: Squat clean and jerk.




Tuesday 25 November 2014

Wednesday


Deload Week:

Snatch progressions.

7 Rounds for Quality:

2 x Snatch Grip Dead Lifts
1 x Squat snatches
2 x Overhead Squats.

Start relatively light and increase weight each round. Rest as required between rounds.

Finisher:
10 minute Team Row -
In 4 teams row for max calories, swapping out as required.






Monday 24 November 2014

Tuesday

10 minutes: Handstand Progressions

15 Minutes: rounds for quality:

10m Handstand Walk (Scale = Max handstand hold)
15 x V ups w/- broom handle
3 x Muscle Ups or max strict pull ups (L1 banded)

Sunday 23 November 2014

Monday

10 minutes: Work to 1RM Front Squat

1a) 4 x 5 Front Squats @ 75% 1RM
rest 90 seconds between sets

1b) 4 x 8 Front Squats @ 60% 1RM
rest 90 seconds between sets

2) 4 x 5 Tempo Ring Dips (3 sec down, 3 sec pause at bottom, 3 sec up, 3 sec pause at top)
Scale = Banded or Box Dips.

Thursday 20 November 2014

Friday

Partner WOD:

AMrepsAP 20 Minutes

In pairs, one person working at a time:

80 x Wall Balls (2 x 20 each)
2 x Cindy rounds (1 x each)

60 x Burpee Box Jumps (3 x 10 each)
2 x Cindy rounds (1 x each)

40 x Power Cleans @ 50% 1RM (2 x 10 each)
2 x Cindy rounds (1 x each)

20 x Toes to Bar (1 x 10 each)
2 x Cindy rounds (1 x each)

In remaining time complete AMRAP:

2 x Bar or Ring Muscle Ups * (1 x each)
4 x Wall Walks (2 x each)

Cindy = 5 x pullups, 10 x pushups, 15 x squats
*Muscle Up = L1 Ring row into negative dip, L2 strict pull up.

Record total reps completed.






Wednesday 19 November 2014

Thursday


AMRepsAP 16:

20 x Hang Power Snatch (L1 30/20, L2 & L3 40/30)
20 x Front Squats
400m (L1 200m)

Increase weight by 10kg each round (L1 increase by 5kg/ round)

Tuesday 18 November 2014

Wednesday


'Tabatas'

6 rounds For max reps:

KB Swings (16/12, 24/16, 32/24)
Box Jumps 20"
Push Ups 
Wall Balls

Monday 17 November 2014

Tuesday


3 RFT

Run (L1 400m, L2 & L3 800m)
20 x Dead lifts @ 50% 1RM
20 x Toes to Bar (L1 K2C, L2 K2E)

Sunday 16 November 2014

Monday

AMRAP 20:

Run 100m
Run 100m Backwards
10 x OH Squats (L1 15/20kg, L2 & L3 30/40kg)
60 seconds Max Burpee Box Jumps 20"
25 x Double Unders

Record Burpee Box Jumps

Thursday 13 November 2014

Friday


Team WOD:

In teams of 3 or 4 complete the following:

3 Minutes Max Pullups
3 Minutes Max Distance OH Walking Lunge (10/15kg). 1 metre = 1 rep.
3 Minutes Max Shoulder to Overhead (30/20, 40/30, 50/40)
3 Minutes Max KB Goblet Squats (16/12, 24/16)
3 Minutes Max Burpee Box Jumps
3 Minutes Max Toes to rings (hanging knee raise on rings)
3 Minutes Max 100m sprints. 10 metre = 1 rep. 

In teams of 3 - 2 people working while 1 person rests.
In teams of 4 - 2 people working while 2 people rest.

Wednesday 12 November 2014

Thursday


4 rounds for total reps of:

As far as possible 3 minutes:

10 x Thrusters (L1 20/30, L2 40/30, L3 50/40)
10 x Burpee Bar touch
10 x KB Swings (L1 16/12, L2 & L3 24/16)
10 x Wall Walks

Rest 60 seconds between each round. If you finish the round within the 3 minute cap rest the extra time.

160 reps = perfect score.

Tuesday 11 November 2014

Wednesday


AMRAP 20:

Run (L1 200m, L2 & L3 400m)
60 seconds max Clean & Jerk @ 60% 1RM
30 seconds max Double Unders
10 x Toes to Bar
10 x Box Jumps

Record total C&J & Double Unders

Monday 10 November 2014

Tuesday


10 Minutes: 1RM Split Jerk

10,8,6,4,2,4,6,8,10

HSPU (L1 Strict push ups)
Pull ups
Ring Dips

Sunday 9 November 2014

Monday

Karen with a twist

For time

Wall Balls (L1 100, L2 & L3 150)

Every time you break, complete:

3 x Push Press (L1 40/30, L2 60/40)
3 x Burpee Bar Jumps

Thursday 6 November 2014

Friday


Partner WOD, 1 x person working at a time.

For time:

Start each set of 50 x movements with:
2 x Power clean @ 90% 1RM (1 x each)
50 x Double Unders (25 x each)

50 x Pull Ups 
50 x KB Snatches (L1 16/12, L2 & L3 32/24)
50 x L1 K2C, L2 K2E, L3 T2B.
50 x Weighted Situps (9/6)
50 x Burpees

Buy out: 20 x 100m Plate carry (10 x each)
L1 & L2 10/15kg, L3 15/20kg

Programming this week by Coach Alex Rowell.




 

Wednesday 5 November 2014

Thursday


Buy in: 200 x Double Unders (x2 single unders)

3 RFT

400m Run
10 x Power Snatch (30/20, 40/30, 50/40)
10 x OH Squats

Tuesday 4 November 2014

Wednesday


Dead lift: 3-3-3-3-3

21/15/9

Dead Lift @ 60% 3RM
KB Snatches (16/12, 24/16, 32/24)
Burpees

Monday 3 November 2014

Tuesday


'Barbara'

20 x Pull ups
30 x Push ups
40 x Sit ups
50 x Air Squats
rest 60 seconds

L1 3 rounds, L2 & L3 5 rounds

Sunday 2 November 2014

Monday

Power Cleans:
3-3-2-2-1-1

As far as possible 18 minutes:

21-18-15-12-9-6-3
KB Swings (16/12, 24/16, 32/24)
Wall Balls

Programming the week by Coach Alex Rowell.

Thursday 30 October 2014

Friday


As far as possible 25 minutes:

1 x person working at a time.

Run 1200m (swap every 200m)
80 x Shoulder to overhead (swap every 20)
80 x Double Unders (swap every 20)
80 x Abmat situps (swap every 20)

Run 800m (swap every 200m)
60 x Front Squats (swap every 15)
60 x Double Unders (swap every 15)
60 x Abmat situps (swap every 15)

Run 400m (swap every 200m)
40 x Thrusters (swap every 10)
40 x Double Unders (swap every 10)
40 x Abmat situps (swap every 10)

L1 20/15KG, L2 30/20, L3 40/30KG

Score total reps. If complete before time is up start again from the top.

Wednesday 29 October 2014

Thursday

10 mins to find 1RM for following complex:

1 x Power Clean
2 x Front Squats
3 x Press (L1 Push Press, L2 Push Jerk, L3 Split Jerk)

Then:

21/15/9
KB Swing (16/12, 24/16, 32/24)
Goblet Squat
100m with KB
(2 x Burpees every time the KB is put down)

Programming this week by Coach Chris Scott.

Tuesday 28 October 2014

Wednesday

For Time:

Row (L1 600m, L2 800m, L3 1000m)
50 x Double Unders (x3 Single Unders)
40 x Ab mat situps
30 x Burpees
20 x Pullups (L3 C2B)
10 x Wall Walks
Run (L1 400m, L2 600m, L3 800m)

Monday 27 October 2014

Tuesday

3-3-3-3 Shoulder to Overhead

4 RFT:

10 x Shoulder to Overhead @ 60% 3RM
10 x KB Step ups (L1 16/12, L2 24/16, L3 32/24)
10 x Wall Balls (L3 2 x Squats per 1 x throw)
10 x Push ups (L1 Hand release, L2 standard, L3 Clap)
10 x T2B (L1 Knees to chest, L2 Knees to Elbow)

Programming this week by Coach Chris Scott

Sunday 26 October 2014

Monday

10 Minutes: 1RM Thruster

AMRAP 12:

3 x Thrusters @ 60% 1RM
5 x Push Press
7 x Front Squats
9 x Burpee Bar Jump
100m Run

This weeks WODs programmed by Coach Chris Scott.

Thursday 23 October 2014

Friday

Partner WOD

AMRAP 25:

4 rounds (2 x each alternating) of:

1 x HSPU
2 x Burpees
3 x Push Ups
4 x Toes to Bar
5 x Box Jumps

400m Run (200m each)
60 x Double Unders (30 each)
30 x *Squat Cleans (15 each) L1 Power Clean + Front Squat
(L1 30/20kg, L2 40/30kg, L3 50/40kg)

1 Person working at a time. 25 Minute Cut off.



Wednesday 22 October 2014

Thursday


HSPU Progressions:

20 minutes: Rounds for quality

5 x HSPU (L3 Deficit) 
7 x Toes to bar
60 seconds Double Unders
5m Handstand Walk (optional)
200m

Rounds for quality - focus on quality of each rep and repeat if not satisfied with technique. Rounds are not scored.

Tuesday 21 October 2014

Wednesday


10 minutes to 1RM Complex:

1 x Snatch Balance
2 x OH Squat

OTMEM 8:

7 x Box Jumps (26/24")
 

Monday 20 October 2014

Tuesday


10 minutes: Squat clean progressions

10 sets at own pace of the following complex, working to 1RM:

1 x Deadlift
1 x Power Clean
1 x Front Squat 
1 x Squat Clean

Sunday 19 October 2014

Monday

Pull up Progressions

OTMEM 14:

Odds: Kipping pullups (L1 2 x 3, L2 2 x 5, L3 2 x 5 chest to bar)
Evens: 5 x Any grip Strict pullups (L1 Banded)

Thursday 16 October 2014

Friday

Partner WOD:

For time in pairs, complete the following in any order, 1 person working at a time.

10 x Run (L1 & L2 200m, L3 400m)
200 x Double Unders
150 x Air Squats
100 x Hang power cleans (L1 & L2 40/30, L3 50/40)
75 x Toes to Bar
50 x Box Jumps
25 x Wall Walks


Wednesday 15 October 2014

Thursday


As far as possible 20 minutes:

100 x KB Swings (L1 16/12, L2 & L3 24/16)
OTMEM - 3 x Pullups/ Jump Chins (complete at the start as well)

Run (L1 & L2 400m, L3 800m)

100 x Wall Balls (L1 x 75)
OTMEM - 3 x Burpees (complete at the start as well)

Tuesday 14 October 2014

Wednesday


AMRAP 20:

Sprint (L1 & L2 100m, L3 200m)
25m Over head plate lunge (L1 5/10kg, L2 & L3 10/15kg)
10 x Push ups
25m Bear Crawl
rest 30 seconds

Monday 13 October 2014

Tuesday

Part A)

'Annie'

50-40-30-20-10
Double Unders (x 2 single unders)
Abmat Situps

Part B)

AMRAP 8:

12 x Push press (30/20, 40/30, 50/40)
24 x Bar Jump Overs

Sunday 12 October 2014

Monday

Part A) for max reps

2 minutes - Air Squats
2 minutes - Toes to Bar
2 minutes - Burpees

Straight into

Part B)
AMRAP 12:

Run (L1 & L2 200m, L3 400m)
1 minute max Double Unders (attempts)
10 x Box Jumps (24/20)

Score total for part A & total double Unders for part B

Thursday 9 October 2014

Friday

Partner WOD:

For time, complete the following, 1 x person completing full round at a time:

12 rounds:

5 x Pull ups
10 x Push Ups
15 x Squats

10 rounds:

5 x Hang Power Snatch (L1 30/20, L2 & L3 40/30)
7 x Burpee Bar jumps
9 x Front Squats

8 rounds:

4 x Strict Ring Row/ Ring Dip (L3 2 x Muscle Ups)
6 x HSPU or 6m Handstand Walk
8 x OH Squat (L1 30/20, L2 & L3 40/30)

Score total rounds. 30 minute Cut Off.



Wednesday 8 October 2014

Thursday


For Time:

Row (500m, 600m, 700m)
20 x Pushups (L1 Banded)
30 x SDHP (30/20, 40/30, 50/40)
40 x Box Jumps (24/20)
Run (L1 & L2 400m, L3 800m)
40 x Pullups
30 x Wall Balls
20 x Burpees (L2 & L3 Burpee Bar touch)

Tuesday 7 October 2014

Wednesday


AMRAP 12

L1 2 x Strict Pullups, L2 3 x C2B Pullups, L3 2 x Muscle Ups (ring or bar)
4 x Hang Squat Snatch (30/20, 40/30, 50/40)
8 x Toes to Bar
12 x KB Swings (16/12, 24/16, 32/24)
100m Sprint

Monday 6 October 2014

Tuesday

For Time-
Buy in: Run (L1 & L2 400m, L3 800m)

15-12-9-6-3
Power Clean & Jerk @ 60% 1RM
Burpee Box Jump

Cash Out: L1 500 x S/U, L2 200 x D/U, L3 300 x D/Us


Thursday 2 October 2014

Friday

Partner WOD - AMRAP 25

Run 200m together

Ladder A)
5/4/3/2/1 Burpees
1/2/3/4/5 Wall Balls
Partner A does full ladder, then rests while Partner B does full Ladder

Ladder B)
5/4/3/2/1 Pullups
1/2/3/4/5 Box Jumps 20"
Partner A does full ladder, then rests while Partner B does full Ladder

Run 200m together

For Max Reps:
60 seconds max hang power cleans (L1 30/20, L2 & L3 40/30)
60 seconds max Front squats (L1 30/20, L2 & L3 40/30)
60 seconds max push press (L1 30/20, L2 & L3 40/30)
Partner A does 60 seconds HPC, then rests while Partner B does 60 seconds HPC, Partner A does 60 seconds FS, then rests while Partner B does 60 seconds FS etc.

Scoring - Record total reps per team from the 3 minutes of max reps only.

Wednesday 1 October 2014

Thursday


10 Minutes: 1RM Strict Press

OTMEM 16:
Odds: 4 x Strict Press @ 75% 1RM
Evens: Walking Lunge 15/10kg (L1 10m, L2 & L3 25m)

Tuesday 30 September 2014

Wednesday


5 RFT

50 x Double Unders/ 100 x Single Unders (60 second time cap)
10 x HSPU (L1 Strict Pushups/ Banded)
10 x Dead Lifts @50% 1RM

Monday 29 September 2014

Tuesday


21/15/9/15/21

Pull ups
Wall Balls
Run (L1 & L2 200m, L3 400m)

Sunday 28 September 2014

Monday

AMRAP 8:

8 x Shoulder to Overhead @50% 1RM
8 x Toes To Bar
8 x Front Squats

then straight into:

AMRAP 4:

Burpee Box Jumps (L1 & L2 24/20", L3 26/24")

Thursday 25 September 2014

Friday

Partner WOD

AMRAP 25

In teams of 3 or 4, complete the following round relay style. You may begin the round after your team mate in front of you completes the 200m run, but you can not overtake them at any stage during the round.

Run 200m
7 x Squats 40/30kg (L1 Front Squats, L2 & L3 Overhead Squats)
7 x Push Ups (L1 Hand release, L2 Standard, L3 Clap pushups)
7 x KB Swings (16/12, 24/16, 32/24)
7 x Burpee bar touch (L2 & L3 Burpee Pullups)
7 x Ring Dips
7 x Ball Slams (9/6kg)

Wednesday 24 September 2014

Thursday


Every 2 minutes for 12 Minutes: 1 x Squat Clean & Jerk (working to 1RM)

For time:

Wall Balls
Double Unders

Rep Scheme:

L1: 30/20/10/5
L2: 40/30/20/10
L3: 50/40/30/20

Tuesday 23 September 2014

Wednesday


For Max Reps:

3 Rounds:

60 x Seconds - Calorie Row
60 x Seconds - Hang Power Clean (40/30, L2 & L3 60/40)
60 x Seconds - Burpee Box Jump/ Step up
60 x Seconds - Wall walks
60 x Seconds - Toes to Bar
Rest 60 seconds

Monday 22 September 2014

Tuesday


OTMEM 10: 3 x Thrusters 
(first 5 minutes working to a 3RM then maintain weight for remaining 5 minutes) 

AMRAP 10:

10 x Pull ups
10 x Push Press (L1 40/30, L2 & L3 50/40)
100m Sprint


Sunday 21 September 2014

Monday

5 RFT (L3 - 6RFT)

10 x Bar facing Burpees
15 x Back Squats (L1 & L2 40/30, L3 50/40)
15 x KB Swing (16/12, 24/16, 32/24)
10 x Box Jumps

Thursday 18 September 2014

Friday

Partner WOD

"The triple seven"

AMRAP 7:

Partner A - 15 x Burpees
Partner B - Max Toes to Bar (must come off the bar after each rep)
Swap after 15 x burpees are completed.

Score toes to bar

AMRAP 7:

Partner A - Sprint 200m
Partner B - Max Wall Walks
Swap after 200m Sprint completed.

Score wall walks

AMRAP 7:

Partner A: Row 200m
Partner B: Max Power Cleans (L1 40/30, L2 60/45, L3 80/60) completed as single reps, must release the bar after each rep.
Swap after row is completed.

Score Power Cleans

Partners can start on any AMRAP and complete the 3 in any order.

Wednesday 17 September 2014

Thursday

Every 2 minutes for 20 minutes complete 1 x complex, increasing weight every second set:

1 x Snatch grip Deadlift
2 x Hang Power Snatch
3 x OH Squat

Tuesday 16 September 2014

Wednesday


Work up to, then complete the following rep scheme:
3-2-1:
Strict press, Push Press then Split Jerk


Monday 15 September 2014

Tuesday


Muscle Up progressions

3 rounds:

4-3-2-1
Muscle Ups or Strict pull ups/ Strict Ring Dips E.g: 4 x pull ups then 4 x ring dips etc.
Rest as required between sets.

Sunday 14 September 2014

Monday

3 x 8 Front Squats @ heavy as possible. Strict 3 x second pause at bottom of squat.
Rest 2 minutes between sets.

6 x 6 Box Jumps (L1 24", L2 & L3 26")
Rest 60 seconds between sets.

Run 800m

Thursday 11 September 2014

Friday

Partner WOD

AMRAP 20 Minutes

Partner A completes 400m run whilst Partner B completes as many rounds as possible of:

7 x Thrusters (L1 30/20, L2 & L3 40/30)
7 x Toes to Bar

Then Swap.

Record total full rounds of thrusters/ toes to bar.

Wednesday 10 September 2014

Thursday

For Time:

21 x Overhead Squats @ 50% 1RM
21 x Burpee Bar Touches (L2 & L3 Burpee Pullups)
400m
15 x Overhead Squats @ 50% 1RM
15 x Burpee Bar Touches (L2 & L3 Burpee Pullups)
400m
9 x Overhead Squats @ 50% 1RM
9 x Burpee Bar Touches (L2 & L3 Burpee Pullups)
400m

Tuesday 9 September 2014

Wednesday

10 Minutes - 2RM Deadlift

4RFT

5 x Deadlifts @ 75% 2RM
30 x Double Unders (60 x Single Unders)
Over Head Walking Lunge 15/10kg (L1 & L2 10m, L3 25m)



Monday 8 September 2014

Tuesday

For time:

Row: L1 500m, L2 750m, L3 1km

Then 2 rounds:
20 x Hang Power Snatch (L1 30/20, L2 40/30, L3 50/40)
25 x L1 Ring Rows, L2 Pull Ups, L3 Chest to Bar Pull Ups
30 x Box Jumps (24/ 20)
35 x KB Swings (L1 16/12, L2 24/16, L3 32/24)

Run: L1 & L2 800m, L3 1.6km.

Cut off - 25 minutes.

Sunday 7 September 2014

Monday

OTMEM 10
2 x Squat Cleans @75% 1RM

AMRAP 10
5 x Power Cleans @60% 1RM
7 x Toes to Bar
9 x Bar Facing Burpees

Thursday 4 September 2014

Friday


Teams WOD

In teams of 3 or 4 complete the following for Total reps:

3 rounds:

3 minutes - Max Calorie Row
3 minutes - Max Box Jumps 20"
3 minutes - Max wallballs
3 minutes - Max Burpees
3 minutes - Max Push Press (35/25)

Teams work on same station for entire 3 minute set, 1 x person working at a time.

Wednesday 3 September 2014

Thursday


AMRAP 16:

8 x Shoulder to Overhead (30/20, 45/35, 60/40)
12 x Back Squats 
16 x Bar facing Burpees

Tuesday 2 September 2014

Wednesday


AMRAP 10
5 x Pullups
10 x Push ups
15 x Squats

Straight into:

AMRAP 10:
15 x Abmat Situps
30 x Double Unders (60 x Single Unders)

Monday 1 September 2014

Tuesday


For Time:

Row (L1 500m, L2 750m, L3 1km)
30 x Dead lifts @ 50% 1RM
30 x Push Ups
30 x T2B/ Hang knee raise
30 x KB Swings (16/12, 24/16, 32/24)
Run (L1 400m, L2 & L3 800m)

Sunday 31 August 2014

Monday

5 RFT

5 x Clean & Jerks @60% 1RM (L3 Squat Clean & Jerk)
10 x Box Jumps/ Step Ups (20"/24")
Run (L1 200m, L2 & L3 400m)

Thursday 28 August 2014

Friday

"Pet rock day"

In pairs complete the following for time:

60 x Pushups (swap every 10)
80 x Wall Balls (swap every 10)
100 x Burpees (swap every 10)
60 x KB Swings (swap every 10)
80 x Pull ups (swap every 10)
100 x Box Jumps (swap every 10)

- Each team has a pet rock (a 16kg KB or a 15kg Plate).
- Whilst one person is working, the other person must hold the pet rock (male - overhead, female - anywhere above waist).
- The pet rock isn't allowed to touch the body and if it is put down, the working partner must pause, until the pet rock is back in position.

Wednesday 27 August 2014

Thursday


10 Minutes: 
Skills: Hand Stand Push Up Progressions (L1 & L2)
Skils: Hand Stand Walk  (L3)

5 RFT:

10 x HSPU
10 x Dead lift @ 50% 1RM
Sprint (L1 & L2 200m, L3 400m)

Tuesday 26 August 2014

Wednesday

"Elizabeth"

21/15/9

Power Cleans (60/45)
Ring Dips (L1 Banded or Box, L2 Banded or 2 count lowers, L3 Rx'd)

Alternative to Rx'd weight for benchmark, complete Power Cleans @ 60% 1RM

Monday 25 August 2014

Tuesday

10 minutes to establish 1RM Push jerk.

AMRAP 16

8 x Toes To Bar
8 x Push Jerk (L1 @ 50% 1RM, L2 & L3 @ 60% 1RM)
16 x KB Step Up 20" (L1 16/12, L2 24/16, L3 32/24)


Sunday 24 August 2014

Monday

2 Rounds for max Reps:

2 Minutes - Burpees
3 Minutes - Thrusters (L1 30/20, L2 40/30, L3 50/40)
4 Minutes - Wall Walks

No rest between rounds


Thursday 21 August 2014

Friday

'Parter WOD'

For total reps - 20 Minutes:
Between pairs, complete the following rep scheme with one person working at a time

4,8,12,16,20,24 etc

Push Press (L1 30/20, L2 40/30, L3 50/40)
Toes to Bar
Alternate KB Snatch (L1 16/12, L2 24/16, L3 32/24)
1 x 25m Wheelbarrow walk after each round.

Wednesday 20 August 2014

Thursday

10 minutes to establish 1RM OH Squat

21/15/9

OH Squat @ 50% 1RM
Bar facing Burpees
Pullups

Tuesday 19 August 2014

Wednesday

For Time:

Row (L1 500m, L2 & L3 750m)
30 x KB Swings (L1 16/12kg, L2 24/16kg, L3 32/24kg)
30 x Toes to Bar
30 x Back Squats (L1 40/30, L2 45/35, L3 60/40) L1 from rack
30 x Shoulder to Overhead
30 x Box Jumps (24/20")
Run (L1 400m, L2 & L3 800m)

Monday 18 August 2014

Tuesday

OTMEM 10: 1 x Snatch Balance (from chosen starting weight, increase kgs/ round)

4 RFT:
Run (L1 200m, L2 & L3 400m)
5 x Hang Squat Snatch (20/15kg, 40/30kg, 50/40kg)
15 x Push Ups
30 x Double Unders

Cut off - 20 Minutes

Sunday 17 August 2014

Monday

Part A)
Strength: 3-3-3-3 Front Squat

Part B)
AMRAP 14: 3,6,9,12,15 etc.

Hang Power Cleans (L1 - 35/25kg , L2 50/40kg , L3 70/50kg)
Front Squats
Knees to Elbow

Thursday 14 August 2014

Friday

Partner WOD:

AMRAP 25 Minutes:

7 x Wall Balls
7 x SDHP (40/30)
7 x Box Jumps (20")
7 x Toes to Bar
7 x Burpees
7 x KB Swings
7 x Push ups

Swap with partner after every full round.

Wednesday 13 August 2014

Thursday

De-Load Week

Snatch Progressions

Every 90 seconds for 16 Minutes:

1 x Squat Snatch

Increase weight/ round

Tuesday 12 August 2014

Wednesday


De-load Week

Pull up progressions

5 rounds for Quality:

7 x HSPU
7 x Pull Ups
7 x Strict Burpees

Monday 11 August 2014

Tuesday


De-load Week

5 rounds:

400m
Rest 60 seconds

record slowest 400m

Sunday 10 August 2014

Monday

De load week

"Crossfit Total"

Combined weight for:

1RM Back Squat
1RM Dead Lift
1RM Strict Press

Thursday 7 August 2014

Friday

Partner WOD:

Angie & Karen:

For Time:

100 x Pullups (swap every 10)
100 x Pushups (swap every 10)
100 x Abmat Situps (swap every 20)
100 x Squats (swap every 20)
150 x Wall Balls (swap every 10)

Wednesday 6 August 2014

Thursday

10 minutes: Work to 1RM Squat Clean

AMRAP 16:

10 x Burpee Bar Touch
10 x Knees to Elbows
10 x Squat Clean & Jerk (L1 & L2 50% 1rm, L3 60% 1rm)
Run (L1-100m Sprint, L2 & L3 -200m Sprint)

Tuesday 5 August 2014

Wednesday

"Choose your own adventure"

Choose two of the three WODs and complete for time:

1) 21/15/9
KB Swings (16/12, 24/20, 32/24)
Wall Balls

2) 21/15/9
Overhead Squats (L1 30/20, L2 & L3 40/30)
Bar Facing Burpees

3) 21/15/9
Pull Ups
Ring Dips

Rest 2 minutes then complete AMRAP 4 Minutes:
Wall Walks

Monday 4 August 2014

Tuesday

For Time:

Run (L1, 400m L2 & L3 800m)
50 x Squats
40 x Push Ups (L1 & L2 HR, L3 Rings)
30 x Toes to bar
Run (L1 200m, L2 & L3 400m)
30 x Pull ups
40 x Shoulder to Overhead (30/20kg, 40/30kg, 50/40kg)
50m KB Walking Lunge (16/12kg, 24/20kg, 32/24kg)
Run (L1, 400m L2 & L3 800m)

Cut off - 25m

Sunday 3 August 2014

Monday

10 Min:

1RM Power Clean

5RFT:

10 x HSPU (L1 box)
15 x Hang power clean (L1 30/20, L2 & L3 45/30)
30 x Double unders (L1 60 x Single unders)

20 min cut off

Thursday 31 July 2014

Friday

Partner WOD:

WOD 1:
3 RFT
10 x Burpees
10 x Alternate KB Snatches (L1 - Single arm KB Swings)
100m Sprint

WOD 2:
For Time:
100 x Double Unders
10 x Thrusters (L1 30/20, L2 & L3 40/30)
80 x Double Unders
8 x Thrusters
60 x Double Unders
6 x Thrusters

WOD 3:
10/8/6/4/2
Power Cleans @ 50% 1RM
Toes to Bar

WOD 4:
21/15/9
Wall Balls
Pull ups

Partner A does WOD 2 then WOD 4, whilst Partner B does WOD 1 then WOD 3. Once both athletes have completed their WODS, they swap. Record total time taken. 30 minute cutoff.






Wednesday 30 July 2014

Thursday


3-3-3-3 Dead Lift

Then 4 x Rounds:
10 x 4 count tempo Deadlifts @ 60% 3RM
Rest 40 seconds

AMRAP SPRINTS

1) AMRAP 4:
10 x Burpee Box Overs
10 x Knees to Elbows

then

2) AMRAP 4:
10 x Push Ups
10 x KB Swings

Combine rounds for total score

Tuesday 29 July 2014

Wednesday


AMRAP 16:

2 x Muscle Ups, 4 x Ring/ Strict pullups, 6 x Ring Rows
8 x Hang power snatch (30/20 - 40/30 - 50/40)
16 x Wall Balls
25m Bear Crawl. 

Monday 28 July 2014

Tuesday

3-3-2-2-1 Power Clean

AMRAP 12:

9 x Dead Lift
6 x Power Clean
3 x Front Squats
20 x Double Unders

L1 - 50%, L2 & L3 - 60% 1RM Power Clean

Sunday 27 July 2014

Monday

4 x Rounds for time:

Run (L1 200m, L2 & L3 400m)
10 x Pullups (L3 Chest to Bar)
20 x Box Jumps/ Step Ups (24/20)

Thursday 24 July 2014

Friday

Partner WOD:

AMRAP 20:

Partner A completes: 3 x rounds of Cindy (5 x pullups, 10 x Push Ups, 15 x Squats)

In that time partner B completes: AMRAP Burpee box jumps.

Then swap and score total rounds of Cindy.

Inhouse throwdown competitors have the option of Using WOD times for Open gym.



Wednesday 23 July 2014

Thursday


"Diane"

21-15-9

Dead Lift (100/75)
HSPU

Tuesday 22 July 2014

Wednesday


10 minutes: Work to a 2RM Weighted Push Up

AMRAP 10

7 x Ring Dips 
12 x Box Jumps (L1 24/20" L2 & L3 26/24")
Sprint (L1 100m, L2 & L3 200m)

Monday 21 July 2014

Tuesday

3-3-3-3 Strict Press

12 minute Ladder:

2 - 4 - 6 - 8 - 10 etc
Shoulder to overhead (Strict Press Weight)
Toes To Bar
20 x Double Unders after each round

S2O bar taken from the ground.

Tips for Double Unders:

- Keep your elbows pinned to your sides as this prevents your arms creeping out and the rope coming up, causing you to trip up.
- Keep your hands forward as this prevents the rope creeping back, causing you to trip up.
- Jump off the balls of your feet keeping your knees only slightly bent.
- Butt cheeks/ midline tight.
- Stare at something in the distance which is eye height.

Sunday 20 July 2014

Monday

Tabatas:
24 x rounds, 20 seconds work, 10 seconds rest for max reps rotating through:

Alternate KB snatches (L1 16/12, L2 20/16, L3 24/20)
Burpees
Wall Balls

Thursday 17 July 2014

Friday


In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Power Cleans + Jerks (50% 1rm) 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 (same weight as C&J) from floor 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 Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpee box jumps
Switch and repeat.
5 Burpees box jumps= 1 pt

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

Wednesday 16 July 2014

Thursday

3-3-2-2-1-1 Hang Squat Clean.

Then:

L1: 4RFT

7 x Hanging Squat Clean @ 60% 1RM
15 x HR pushups
60 x Single Unders

L2 & L3: 5RFT

7 x Hanging Squat Cleans @ 60% 1RM
15 x Push Ups
30 x Double Unders

Tuesday 15 July 2014

Wednesday

L1)

16/14/12/8/6/4

Banded Pull ups
Wall Balls
Step Ups (24/20)

L2 & L3)

20/18/16/14/12/10

Pull ups
Wall Balls
Box Jumps (24/20)

20 minute cut off

Monday 14 July 2014

Tuesday

For Time:

Run (L1 & L2 400m, L3 800m)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
30 x Thrusters (L1 30/20, L2 40/30, L3 50/40)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
Run (L1 & L2 400m, L3 800m)

Sunday 13 July 2014

Monday

10 minutes: Work to a 1RM Back Squat

4 Rounds:

8 x tempo (4 count) Back Squats @ 60% 1RM
rest 1 minute between sets.

AMRAP 8:

5 x Strict Burpees
7 x Toes to Bar
100m Sprint

Friday 11 July 2014

Saturday

Open Gym: 8am - 10am

Thursday 10 July 2014

Friday

Partner WOD

For Time:

100 x Pullups
100 x KB Swings (L1 16/12, L2 24/16, L3 32/24)
100 x Double Unders
100 x Hang Power Snatches (L1 30/20, L2 & L3 40/30)
100 x Burpees

1 x person working at a time.

Wednesday 9 July 2014

Thursday


Deload Week:

OTMEM 20:

Odds - 2 x Muscle ups (Ring/bar/low ring transition)
Evens - 3 x Squat Clean & Jerks (Heavy as possible)

Tuesday 8 July 2014

Wednesday


Deload Week

Skill: Pull up Progressions

OTMEM 8:

Odds - Max unbroken strict pull ups.
Evens - Max unbroken kipping pullups. 

Then:

OTMEM 6:

Max Unbroken Push ups.

Monday 7 July 2014

Tuesday


Deload Week

Skill: Snatch progressions

25 Minutes:

Snatch Complex:

1 x Snatch grip Dead Lift
1 x Squat Snatch
3 x Overhead Squats

Start light, increase weight after each complex, rest as needed.

Sunday 6 July 2014

Monday

Deload Week:

5 Rounds for Quality:

20 x Alternating Pistol Squats (Unassisted/ Band/ Box)
Max HSPU (Choose either strict or kipping)

Friday 4 July 2014

Saturday

Open gym: 8-10am

Get your skills on!

Thursday 3 July 2014

Friday

Partner WOD:

AMRAP 25 minutes:

7 x Toes to bar (L1 hanging knee raise)
9 x Dead Lifts (50% 1rm)
11 x Burpee Box Jumps (20")

Partner A works on rounds for the time it takes partner B to complete a 200m KB carry. Once Partner B finishes the carry, they swap, and partner B continue rounds wherever partner A was up to.  
Score total full rounds.

Single KB carry 
(L1: 20/12, L2: 24/16, L3: 32/24)

Wednesday 2 July 2014

Thursday


A) 15 minutes - 1RM Power clean

B) As many ladders of the following in 12 minutes:

1-2-3-4-5 
Hang Power Clean @ 75% of the 1RM achieved in Part A.

Eg: 
Perform 1 x hang power clean then rest as needed; perform 2 x hang power cleans then rest as needed; perform 3 x hang power cleans then rest as needed; etc... up to 5 x power cleans, then start again at 1. If you drop the bar before you achieve the designated amount of reps in that set, you must begin that set over - i.e. if you drop the bar on your 4th rep of your set of 5, you must begin that set of 5 again from 0.

Tuesday 1 July 2014

Wednesday


"Fight gone bad"

3 rounds for max reps

1 x min SDHP
1 x min Push Press
1 x min Wall Balls
1 x min Box Jumps
1 x min Row for calories
1 x min rest

Monday 30 June 2014

Tuesday


"Baseline from Hell"

L1 - 3RFT, L2 - 4RFT, L3 - 5RFT

400m Run
10 x Pull Ups
20 x Push Ups
30 x Situps
40 x Squats
Rest 2 minutes

Sunday 29 June 2014

Monday

8 minutes to complete:

L1 - 200 x Singles, L2 - 100 x Double Unders, L3 - 150 x Double Unders
L1 - 40 x Wall Balls, L2 & L3 - 50 x Wall Balls
30 x Shoulder to Overhead @ 60% 1RM
In remaining time - Max Burpees

Rest 2 minutes:

8 Minute Ladder:

1-2-3-4-5 etc
O/H Squat (L1 - 15/20, L2 - 40/30, L3 - 50/40)
KB Swings (L1 - 20/12, L2 - 24/16, L3 - 32/24)

Friday 27 June 2014

Saturday


Open Gym: 8am - 10am

Thursday 26 June 2014

Friday

Partner WOD:

AMRAP 20:

Partner A:
200m
Partner B:
1 x Muscle up or 2 x Chest to bar pullups or 3 x ring rows
3 x Clean & Jerks @ 75% 1RM or 3 Snatches @ 75% 1RM
10m Burpee Broad jump.

Partner A completes run then rests until partner B completes round, then swaps.

Wednesday 25 June 2014

Thursday


10 Minutes: work to 1RM of the following complex:

Deadlift, Power Clean, Jerk, Back Squat, Jerk.

For Time:

Run (L1 400m, L2 & L3 800m)
30 x Push Press (L1 40/30, L2 45/35, L3 50/40)
30 x Back Squats
30 x Hang Power Cleans
30 x Dead Lifts
Run (L1 400m, L2 & L3 800m)

Cut off 16 mins.

Tuesday 24 June 2014

Wednesday


Buy in:

L1: Row 400m, Run 400m
L2: Row 600m, Run 600m
L3: Row 800m, Run 800m

10 x RFT

5 x Pullups
10 x Push Ups
15 x Squats

Cash out:

L1: 300 x Single Unders
L2: 100 x Double Unders
L3: 200 x Double Unders

Monday 23 June 2014

Tuesday


10 minutes - work to 1RM HSPU (measured in inches +/- from ground)

OTMEM 15

1ST - 10 x HSPU (any abmat or box)
2ND - 10 x Ring Dips (Rx'd or negatives, no bands)
3RD - 10 x Box Jumps (L1 & L2 24/20", L3 26/24")

5 x Rounds.

Sunday 22 June 2014

Monday

AMRAP 20:

100m Sprint
1 x Wall Walk
5 x Thrusters @ 50% 1RM
7 x KB Swings (L1 & L2 - 24/16, L3 32/24)
9 x Lateral Bar Burpees


Friday 20 June 2014

Saturday

Open Gym

8am-10am

Thursday 19 June 2014

Friday

For Reps:

One person working at a time:

2 mins - Burpee Box Jumps 
(20") Swap every 5 reps
2 mins - KB swings 
(L1-16/12, L2-24/16, L3-32/24) 
swap every 10 reps
2 mins - 10m shuttle sprints 
Swap every 20m 
1 min - rest

4 x rounds. 

Wednesday 18 June 2014

Thursday

Buy in: 2 minutes max distance Row.

21/15/9

L1) 
Front Squat (30/20)
Banded Pull ups
x 3 Single Unders

L2)
Front Squat (45/30)
Pull ups
x 2 Double Unders

L3)
Front Squat (60/45)
Pull ups
x 2 Double Unders

Cash out run: L1 & L2- 400m, L3 - 800m

Tuesday 17 June 2014

Wednesday


For Time:

10 Minutes: Work to 1RM Power Snatch

Then

15/10/5/10/15

L1)
Knees to Chest
Hang Power Snatch @ 70% 1RM

L2 & L3)
Toes to Bar
Power Snatch @ 70% 1RM

Monday 16 June 2014

Tuesday


5 RFT

L1)
10 x SDHP (35/25)
15 x Box Jumps/ Step ups (20")
200m

L2)
10 x SDHP (40/30)
15 x Box Jumps (24/20")
200m

L3)
10 x SDHP (40/30)
15 x Box Jumps (24/20)
400m

Sunday 15 June 2014

Monday

AMRAP 16

3-6-9-12-15 etc

L1)
Banded Pull ups
Clean & Jerk @ 50% 1RM

L2)
Pull ups
Clean & Jerk @ 50% 1RM

L3)
Chest to bar Pull ups
Clean & Jerk @ 50% 1RM

Friday 13 June 2014

Saturday

Open gym: 8am - 10am

Thursday 12 June 2014

Friday


Partner WOD:

AMRAP 25:

10 x Partner Squats (Wall ball positioned between Backs. If the Wall ball falls out the penalty is 3 burpees)
20 x Barbell Walking Lunges (together, single file with bar end on each shoulder) 
30 x Abmat Situps (Swap at 10, Partner can hold feet)
200m (swap after 100m)


Wednesday 11 June 2014

Thursday


For Time:

20-18-16-14-12-10

L1) 
Thrusters (30/20)
KB Swings (16/12)

L2)
Thrusters (40/30)
KB Swings (24/16)

L3) 
Thrusters (45/35)
KB Swings (32/24)

Rest 2 minutes then:

5 minutes to find 1RM Power Clean.

Tuesday 10 June 2014

Wednesday


21/15/9

L1)
Dead Lift @ 50% 1RM
Burpees
x 3 Single Unders

L2 & L3)
Dead Lift @ 60% 1RM
Lateral Bar Burpees
x 2 Double Unders

Monday 9 June 2014

Tuesday

10 Minutes - 1RM Back Squat

AMRAP 12:

L1)
8 x Hanging Knee Raise
10 x Step up or Box Jump (24/20)
12 x Wall Balls
100m Sprint

L2 & L3)
8 x Toes to Bar
10 x Box Jump (26/24)
12 x Wall Balls
100m Sprint

Thursday 5 June 2014

Friday

Partner WOD

For time:

1km row (swap at 500m)
60 x WallBalls (swap every 10)
50 x toes to Bar (swap every 5)
40 x thrusters 30/20 (swap every 5)
40 x Burpees (swap every 5)
50 x toes to Bar (swap every 5)
60 x WallBalls (swap every 10)
1km row (swap at 500m)

28 minute cut off.

Wednesday 4 June 2014

Thursday

De-load Week

Skills: 20 minutes Handstands, HSPU or Muscle Ups.

In 10 minutes complete RFQ of:

8 x HSPU (any progression)
5 x Strict Burpees
3 x Muscle Ups (Ring or Bar, any progression)

There will be no 6:30pm WOD due to the Nutrition Seminar.

Tuesday 3 June 2014

Wednesday

De-load week

Snatch progressions
- hang
- power
- squat

OTMEM 12

2 x Snatches (gradually increase weight each minute)

Monday 2 June 2014

Tuesday

De-load Week:

20 minutes: Kipping Pull up Progressions

5 x Rounds for Quality

3 x 5 Pull-ups (kipping or butterfly)
200m

Sunday 1 June 2014

Monday

De-Load Week.

20 Minutes Skill Session: The Jerk (Push and Split)

OTMEM 12:

3 x Clean & Jerks @50% 1RM clean weight.

Thursday 29 May 2014

Friday

Partner WOD:

Relay Style - Partner A completes 1 x full round, then rests whilst Partner B completes 1 x full round etc.

AMRAP 20

Row 20 Calories
10 x Pullups
10 x Burpee Box Jumps
10 x Deadlifts (80/60)
30 x Double Unders
100m Sprint

Wednesday 28 May 2014

Thursday


Benchmark "Nancy"

5 RFT

400m 
15 x O/H Squats (40/30)

Tuesday 27 May 2014

Wednesday

10 Mins: 1RM Push Press

L1)

10-8-6-4-2

Knees to Chest
Push Press @ 60% 1RM
Box Jumps (20")
Plate walking lunge (10/5kg)
Wall Walk

L2 & L3)

10-8-6-4-2

Toes to Bar
Push Press @ 70% 1RM
Box Jumps (26/24")
O/H Plate walking lunge (15/10kg)
Wall Walk

Monday 26 May 2014

Tuesday


L1) 

5 RFT:

10 x SDHP (35/25kg)
10 x Bar Facing Burpees
200m

L2)

5RFT:

10 x SDHP (40/30kg)
12 x Bar Facing Burpees
400m

L3)

5RFT:

10 x SDHP (50/40kg)
15 x Bar Facing Burpees
400m


Sunday 25 May 2014

Monday

10 minutes: 5-4-3-2-1 Squat Clean

AMRAP 20:

3 x Rounds "Cindy"
3 x Squat Cleans (starting at 50% 1RM and adding 5kg/ round)

Cindy:
5 x Pullups (L1 - Any Band or Jump Chins)
10 x Pushups (L1 - Hand Release)
15 x Squats

Record Full rounds and Weight

Friday 23 May 2014

Saturday

Open Gym: 8am - 10am

Thursday 22 May 2014

Friday


Partner WOD

21 minutes, complete as many reps as possible. One person working at a time

75 x Calorie Row
75 x Box Overs (20")
75 x Deadlifts (80/60)
75 x Wall Balls (9/6)
75 x Ring Dips
75 x Wall Balls 
75 x Deadlifts
75 x Box Overs
75 x Calorie Row

Wednesday 21 May 2014

Thursday


10 Minutes - 5-4-3-2-1 Deadlift

Then: For Time:

L1 & L2)

9-6-3-6-9
HSPU (Box or Abmat)
Deadlift @50% 1RM
Bar Facing Burpees

L3)

9-6-3-6-9
Deficit HSPU (Blue Plates)
Deadlift @50% 1RM
Bar Facing Burpees

Tuesday 20 May 2014

Wednesday


AMRAP 15:

L1)
Buy in - 400m

8 x Hang Power Snatch (30/20)
10 x Pullups (any band)
AMRAP unbroken Ring Rows

L2)
Buy in - 800m

10 x Hang Snatch (30/20)
12 x Pull ups (any band)
AMRAP unbroken Ring Dips 

L3)
Buy in - 1.2km

10 x Hang Snatch (45/30)
12 x Pull ups
AMRAP unbroken Muscle ups 

Monday 19 May 2014

Tuesday

10 minutes: Handstand Progressions

As far as possible 15 minutes:

L1)
20 x Knees to chest
20 x Box Jumps/ Step ups (24/20)
20 x KB Swings (24/16)
10 x Toes to Bar
10 x Box Jumps/ Step ups
10 x KB Swings
Max Distance - Bear Crawls

L2)
25 x Toes to Bar
25 x Box Jumps (24/20)
25 x KB Swings (24/16)
15 x Toes to Bar
15 x Box Jumps
15 x KB Swings
Max Reps - Handstand Walk ins

L3)
30 x Toes to Bar
30 x Box Jumps (24/20)
30 x KB Swings (32/24)
20 x Toes to Bar
20 x Box Jumps
20 x KB Swings
Max Distance - Handstand Walks


Sunday 18 May 2014

Monday

10 Minutes - 5 attempts to find 1RM Thruster (you can add weight after each lift but can not remove it)

Then:

AMRAP 10:

L1)
8 x Burpee Bar Touches
8 x Wall Balls
100m Sprint

L2)
8 x Burpee Pull Ups
8 x Wall Balls
100m Sprint

L3)
8 x Burpee Chest to Bar
8 x Wall Balls
100m Sprint

Reminder: There is no 6:30pm WOD due to the MobilizeMe Seminar.

Thursday 15 May 2014

Friday

"Annie & Co"

Partner WOD

50 - 40 - 30 - 20 - 10

Partner Wall Ball Over Bar
Burpee Bar Touch
Double Unders
Ab Mat Situps
Row for Calories or 400m run



Wednesday 14 May 2014

Thursday

10 Minutes to work to a 1RM Hang Power Clean

10 RFT

L1)
6 x Pushups
7 x Hang Power Cleans @ 50% 1RM
8 x Step Ups (24")

L2)
7 x HSPU (Abmat or Box)
8 x Hang Power Cleans @ 60% 1RM
9 x Box Jumps (20")

L3)
8 x HSPU
9 x Hang Power Cleans @ 60% 1RM
10 x Box Jumps (24")

Same Box Height for Male & Female

Tuesday 13 May 2014

Wednesday

Benchmark "Jackie"


1000m Row
50 x Thrusters (20/15)
30 x Pullups

L1 Option = 1/2 Distance & Reps, Pullups on any band.

Monday 12 May 2014

Tuesday

10 minutes: 3RM Back Squat

OTMEM 6:

L1) 5 x 4 count tempo Back Squat @ 50% 3RM

L2 & L3) 7 x 4 count tempo Back Squat @ 60% 3RM

Every 2 Minutes for 10 Minutes:

10 x Strict Burpees
100m Sprint

Sunday 11 May 2014

Monday

4 Rounds For Time:

L1)
10 x Wall Balls
15 x KB Swings (16/12)
20 x Double Unders (or 2 x Single Unders)
200m

L2)

15 x Wall Balls
20 x KB Swings (24/16)
30 x Double Unders
200m

L3)

20 x Wall Balls
30 x KB Swings (24/16)
40 x Double Unders
400m

Friday 9 May 2014

Saturday

Open gym 8am - 10am

Thursday 8 May 2014

Friday


Partner WOD:

AMRAP 10:

10 x DeadLifts (80/60)
10 x Bar Facing Burpees

AMRAP 8:

30 x Double Unders
10 x HSPU (L1 & L2: Off box or Abmats)

AMRAP 5: 

10 x Toes to Bar (L1: K2C)
15 x Hand Release Push ups

Rest 2 minutes between AMRAPS, 1 x person working at a time.

Wednesday 7 May 2014

Thursday


15 Minutes to find 3RM Overhead Squat

21/15/9

L1:

Hang Power Snatch (30/20)
Ring Dip (Any band)

L2:

Hang Squat Snatch (40/30)
Ring Dips (Red band or Deficit) 

L3:

Hang Squat Snatch (50/35)
Ring Dips



Tuesday 6 May 2014

Wednesday


Skill Session - Kipping Pull ups

AMRAP 9

L1:
5 x Burpee Pullups 
30 x Single Unders
100m Sprint

L2:  
5 x 3/1 Burpee Pullups (1 x Burpee + 3 x Pullups)
20 x Double Unders
100m Sprint

L3:
5 x 3/1 C2B Burpee Pullups (1 x Burpee + 3 x C2B Pullups)
20 x Double Unders
100m Sprint

Monday 5 May 2014

Tuesday

'Fight Gone Bad'

3 x rounds for max reps:

1 x Min Push Press (35/25)
1 x Min Wall Balls
1 x Min SDHP (35/25)
1 x Min Box Jumps
1 x Min Row for Calories
1 x Min Rest

Sunday 4 May 2014

Monday

10 mins - Work to 3rm Shoulder to Overhead

AMRAP 12:

L1 & L2

8 x Ground to Overhead @ 60% 3RM
10 x Push ups
200m

L3

8 x Ground to Overhead @ 75% 3RM
10 x Ring Push ups
400m

Record weight & rounds.


Friday 2 May 2014

Saturday


CFV Members Level Test Day:

Warm up/ Brief begins at 8am with Level One starting at 9am Sharp.

BBQ and Drinks to follow!

 

Thursday 1 May 2014

Friday


Partner WOD:

10 RFT One person working at a time:

400m
20 x Burpee Box Jumps
16 x Ring Dips
14 x Knees to Elbow
12 x Partner HSPU

Cut off - 40 minutes

Wednesday 30 April 2014

Thursday


AMRAP 14:

30 x Toes to Bar
20 x Power Cleans (60/45)
10 x Burpees
30 x Pull ups
20 x Deadlifts (60/45)
10 x Wall Walks
Max Pistol Squats



Tuesday 29 April 2014

Wednesday

For Time:

800m
40 x Wall Balls
80 x Double Unders
400m
20 x Wall Balls
40 x Double Unders
800m


Monday 28 April 2014

Tuesday


5-5-3-3-1-1 Strict Press

3 RFT:

15 x KB Swings (32/24kg)
15 x Box Jumps (26/24")
15 x OH Plate Lunges (15/10kg)

Sunday 27 April 2014

Monday

Benchmark 'Fran'

21/15/9

Thrusters (45/30)
Pull-ups

Friday 25 April 2014

Saturday


Open Gym - 8am - 10am

Levels Practice Day

Thursday 24 April 2014

Friday


ANZAC DAY WOD - 9:30am Only

'Nutts'

10 x HSPU
15 x Deadlifts (100/75)
25 x Box Jumps
50 x Pull-ups
100 x Wall Balls
200 x Double Unders
400m Plate carry (20/15)

Wednesday 23 April 2014

Thursday


Levels Trial Run:

Complete the time trial according to the Level you are attempting.

Then 3RM of either of the following:

- Back Squat
- Strict Pull up
- Deficit HSPU

Tuesday 22 April 2014

Wednesday


10 minutes to find 3RM front squat then:

4 RFT:

10 x Front Squats (60/45)
15 x Pull-ups
20 x Double Unders

Monday 21 April 2014

Tuesday

With a 14 minute running clock complete:

800m run then rest till next full minute begins and complete in remaining time for max reps:

1 minute - Deadlifts (80/60)
1 minute - Toes to Bar
1 minute - Burpees

repeat 3 x minute rounds until time expires.


Wednesday 16 April 2014

Thursday


All Scheduled WODs:

Olympic Lifting Seminar

Part 1: The Snatch

Tuesday 15 April 2014

Wednesday

In 20 minutes complete:

800m run then:

42/30/18
Squats
Push ups

then 800m run.

In remaining time complete AMRAP:

15 x Double Unders
15m Bear Crawl


Monday 14 April 2014

Tuesday


AMRAP 16

7 x Toes to Bar
10 x Wall Balls
7 x Burpees
100m Sprint

Sunday 13 April 2014

Monday

For Max Reps - 12 minutes

1 min - Box Jumps
1 min - SDHP (40/30)
2 mins - Box Jumps
2 mins - SDHP (40/30)
3 mins - Box Jumps
3 mins - SDHP (40/30)

WOD courtesy of CrossFit HQ.

Thursday 10 April 2014

Friday


Partner WOD:

20,18,16,14,12,10,8,6,4,2

Burpee Box Jumps
KB Swings
x 2 Double Unders

25m Wheel Barrow walk after each set

Wednesday 9 April 2014

Thursday


For Time:

30 x Thrusters (40/30)
30 x Toes to Bar
400m
30 x Burpees
30 x Front Squats (40/30)
400m
30 x Push Ups
30 x SDHP (40/30)

Tuesday 8 April 2014

Wednesday


CFT

Combined 1RM for:

DeadLift
Strict Press
Back Squat

Monday 7 April 2014

Tuesday


AMRAP 16

10 x Pull-ups
15 x Shoulder to Overhead (50/40)
20 x Situps
25m Bear Crawl

Sunday 6 April 2014

Monday

21/15/9

Wall Balls (9/6kg)
O/H Plate Walking Lunges (20/15kg)

Buy in/ Cash out
800m

Thursday 3 April 2014

Friday


Partner WOD:

AMRAP 18:

Partner A works for 1 minute, then swaps out with Partner B

AMRAP 60 seconds
5 x Toes to Bar
5 x Power Cleans (50/40)

Beer & Pizza night after the 6:30pm WOD!

Wednesday 2 April 2014

Thursday

AMRAP 20:

200m
7 x Chest to bar pull ups
7 x Deadlifts (90/70)

Tuesday 1 April 2014

Wednesday

10 Minutes work to 3RM Clean

Then:

OTMEM 16

1st: 5 x Front Squats (80/60kg)
2nd: 3 x Muscle Ups (3 strict pullups)
3rd: 20 x Double Unders
4th: 100m Sprint

Monday 31 March 2014

Tuesday

5 RFT

6 x Snatches (60/40)
12 x Box Jump Overs (24/20)

Sunday 30 March 2014

Monday

CrossFit Games Open WOD 14.5

Friday 28 March 2014

Saturday

Open Gym and 14.5 

8am-10am

Thursday 27 March 2014

Friday


Partner WOD:

AMRAP 20:

Partner A)
Run 400m 
20 x Double Unders

Partner B)
5 x Pullups
5 x Wall Walks
5 x Lunatic Rolls

Once Partner A & B have completed their set, swap and continue.

Lunatic Roll: Complete a Burpee, after the jump and clap roll onto back and bring feet over your head to touch the ground. Roll back to feet a continue. 

Wednesday 26 March 2014

Thursday


On the minute 14:

Odds: 5 Toes to Bar + 5 Wall Balls
Evens: 5 Power Cleans (60/45) + 5 Box Jumps

Tuesday 25 March 2014

Wednesday


Deck of Cards!

Flip over the cards one at a time, the suit represents the movement:

Hearts - Burpees
Diamonds - Situps
Spades - KB Swings
Clubs - Air Squats

Number on card = number of reps, face cards = 10

Monday 24 March 2014

Tuesday


10 minutes to find 1RM Deadlift

Then:

21/15/9

Dead Lift (80/60)
Push Ups
400m

Saturday 22 March 2014

Monday

Open WOD 14.4

AMRAP 14:

60 Cal Row
50 x Toes to Bar
40 x Wall Balls
30 x Power Cleans
20 x Muscle Ups

Friday 21 March 2014

Saturday

Open Gym 8am - 10am

Games Open WOD 14.4

Thursday 20 March 2014

Friday


Partner WOD

AMRAP 20

Buy In - 60 x Box Jumps then:

8 x Toes to Bar
12 x Burpees

Wednesday 19 March 2014

Thursday


For Time:

30 x Power Snatches (50/35)
Every time you put the bar down run 100m

Tuesday 18 March 2014

Wednesday


Strict Cindy

AMRAP 20:

5 x Strict Pullups
10 x Push Ups
15 x Squats

Monday 17 March 2014

Tuesday

AMRAP 12:

30 x Double Unders
15 x Ground to Overhead (40/30)

Sunday 16 March 2014

Monday

Open WOD 14.3

or:

On the minute x 10:

3 x Front Squats (80/60)

On the minute x 12:

Odds: 3-5 Handstand Pushups or Strict Pushups.
Evens: 5 - 10 Box Jumps (26"/24")

Friday 14 March 2014

Saturday


Open Gym 8am - 10am

14.3 can be done between 9am - 10am.


Thursday 13 March 2014

Friday


Partner WOD:

In pairs complete for time:

50,40,30,20,10

Wall Balls
Dead Lifts (80/60)

14.3 can be done at 5:30pm & 6:30pm

Wednesday 12 March 2014

Thursday


For Time:

1km Run
30 x Shoulder to Overhead (60/45)
30 x Chest to Bar Pull-ups

Tuesday 11 March 2014

Wednesday


For Time:

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

Thrusters (40/30)
30 x Double Unders after each round of thrusters

Monday 10 March 2014

Tuesday


In 10 minutes:

Buy in:

21/15/9
Power Snatch (50/35)
Toes to Bar

Then for remainder of time:

Burpee Box Jumps

Record Burpee Box Jumps

Sunday 9 March 2014

Monday

Re-do 14.2 during normal WOD times

Or

Benchmark workout 'Grace'

For Time:

30 x Clean & Jerks (60/45kg)

Friday 7 March 2014

Saturday

Open gym 8am-10am

Thursday 6 March 2014

Friday

Partner Filthy 50:

50 x reps of the following between you, 1 person working at a time:

Pull ups
Squats
KB Swings
Cleans (50/40)
Wall Balls
GHD Situps
HR Pushups
K2E
Burpee Bar Touch
Double Unders

Mystery Finisher.


Wednesday 5 March 2014

Thursday


For Total Reps:

3 Minutes:
Hill 400m
Max Back Squats (60/45)
2 minutes rest

3 Minutes:
Hill 400m
Max Toes to Bar
2 minutes rest

3 Minutes:
Hill 400m
Max Ring Dips
2 minutes rest

3 Minutes:
Hill 400m
Max Burpees

Tuesday 4 March 2014

Wednesday

10 minutes: 1RM Strict Press

Then 3RFT:

8 x Push Press (60/40)
16 x Push Ups
16 x Deadlifts (60/40)
8 x Wall Walks


Monday 3 March 2014

Tuesday

OTMEM 15

1st minute: 4 x Power Cleans (80/60)
2nd minute: 10 x Box Jumps (24/20")
3rd minute: 15m KB walking Lunge

5 x Rounds

Sunday 2 March 2014

Monday

AMRAP 20:

10 x Pullups
15 x Wall Balls
400m



Friday 28 February 2014

Saturday

CF Games Open WOD 14.1:

AMRAP 10

30 x Double Unders
15 x Snatches (35/25)

10am at the new Box, Followed by a BBQ. Let the games begin!!!

Thursday 27 February 2014

Friday

Home Wod:

For time:

2km run

AMRAP 8

Burpee complex:

3 x push ups
2 x Burpees
3 x jump squats

Box is closed for Moving day!! See you all Saturday at 10am at the New Box for 14.1 followed by a BBQ


Wednesday 26 February 2014

Thursday

For time:

10/8/6/4/2

Clean (60/45)
HSPU
Knees to Elbow



Tuesday 25 February 2014

Wednesday

For reps:

2 x rounds:

3 x Minutes Wall Balls
3 x Minutes Box Jumps
3 x Minutes SDHP
1 x Minute Rest

Monday 24 February 2014

Tuesday

AMRAP 20:

"Cindy's kicker"
5 x pull-ups
7 x Push-ups 
9 x thrusters

200m

Add 1 x "Cindy's Kicker" to each round.
Record total full rounds.

Sunday 23 February 2014

Monday

For time:

100 x double Unders
40 x KB swings
50m KB walking lunge
20 x Burpees
20 x T2B

Friday 21 February 2014

Saturday

4 RFT

15 x OH Squat (50/30)
20 x Box jumps

Then:

AMRAP 5:

Double Unders

Thursday 20 February 2014

Friday

Partner mystery WOD

Wednesday 19 February 2014

Thursday

AMRAP 14:

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

Front squats (60/45)
Ring Dips
Push Jerk (60/45)





Tuesday 18 February 2014

Wednesday

For Time:

800m
30 x Push-ups
20 x Deadlifts (80/60)
400m
30 x Air Squats 
20 x Toes toBar
800m
30 x KB Swings
20 x Burpee Bar Overs

Monday 17 February 2014

Tuesday

5 RFT

10 x Pull-ups
15 x Med Ball Ab mat situps
20 x Double Unders
200m

Sunday 16 February 2014

Monday

10 minutes:

Work to 1RM of the following complex:

1 x snatch
1 x hang snatch
2 x OH squats

Then:

AMRAP 8:

1,2,3,4,5 etc

HSPU
Burpee Box Jump

Saturday 15 February 2014

Saturday

5 RFT

10 x SDHP (40/30)
14 x Front rack barbell lunges (40/30)
400m

Thursday 13 February 2014

Friday

Partner Chipper:

40 x Snatches (40/30)
40 x Toes to bar
40 x O/H Squats (40/30)
40 x KB Snatches
40 x Burpee Box Overs

After each set complete 4 rounds of Cindy

Wednesday 12 February 2014

Thursday

A) 
3RM Squat Clean

B) 
4 RFT

10 x Power cleans (60/45)
15 x Wall Balls


Tuesday 11 February 2014

Wesnesday

AMRAP 12

800m
50 x Burpees
50 x Pull ups
Max Wall walks in remaining time

(Burpees & pull-ups can be split up and completed in any sequence)

Monday 10 February 2014

Tuesday

10 mins: 1RM Jerk

Then:

Open WOD 13.2

AMRAP 10:
5 x shoulder to overhead (50/35)
10 x Deadlift (50/35)
15 x Box Jumps (24/20)

Sunday 9 February 2014

Monday

OTMEM 15

1st minute - 4 x Front Squats (80/60)
2nd minute - 30 x Double Unders
3rd minute - 8 x Chest to Bar pull-ups

(5 x rounds)

Friday 7 February 2014

Saturday

Benchmark Day

Choose your own benchmark WOD.

Good luck to the competitors from CFV heading to Judgement day. Give em heaps Guys!

Thursday 6 February 2014

Friday

12 minutes:

Run 1 mile
In remaining time for max weight moved -
Clean & Jerk


Judgement day competitors:
Rest, Hydrate & Stretch


Wednesday 5 February 2014

Thursday

For total reps:

2 x mins - Thrusters (30/20)
2 x mins - KB snatches (24/16)
2 x mins - Ring dips
2 x mins - HSPU
rest 1 x minute between sets

Then:

3 RFT:

400m
Rest 1 x minute

Tuesday 4 February 2014

Wednesday

4 RFT

20 x KB Swings
15 x Box Jumps
10 x Burpee Plate Jumps
200m

Monday 3 February 2014

Tuesday

A) AMRAP 7:

Cleans @ 75% 1rm (1 x bar between 2)

B) AMRAP 7:

8 x Toes to Bar
25 x Double Unders

Sunday 2 February 2014

Monday

"Baseline from Hell"

5 RFT:

10 x pull-ups
20 x Push-ups
30 x sit-ups
40 x squats
400m
Rest 3 minutes between rounds

Friday 31 January 2014

Saturday

A) 20 minutes:
 Choose your weakest Lift and complete 1RM. 

B) Then:
5 x 50 Double Unders
Rest 60 seconds between each set.

C) 10 minutes: Skill Practice either:
Ring Dips
HSPU



Thursday 30 January 2014

Friday

Partner WOD

"3 evil sisters"

Fran: 
21/15/9
Thrusters (45/30)
Pull-ups

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

Karen:
150 x WallBalls 

Both team members must complete full reps each for Fran before moving onto Diane, then finish with Karen.

You can split it however you like but must do entire amounts for each WOD. It is not half each. 

For total time 

Wednesday 29 January 2014

Thursday

5 rounds of:

AMRAP 3 mins:

3 x Power Cleans (70/50)
6 x Front Squats
9 x Push-ups 

Rest 2 minutes between AMRAPs and record total rounds 

WOD Courtesy of Crossfit Football

Tuesday 28 January 2014

Wednesday

21/15/9

OH Squats (40/30)
Toes to Bar
400m

Monday 27 January 2014

Tuesday

"Ogar"

AMRAP 14

3 x Snatches (60/45)
1 x Muscle up (3 x Strict P/U, 3 x R/D)
12 x WallBalls 

Friday 24 January 2014

Saturday

50/40/30/20/10

Squats
Double Unders
200m KB Carry (24/16)

Thursday 23 January 2014

Friday

Partner WOD

Partner Holleyman - (round for round)

30 RFT:

5 x Wall Balls
3 x HSPU
1 x Power Clean (100/75)


Wednesday 22 January 2014

Thursday

4 RFT

12 x Shoulder to Overhead (60/45)
12 x Bar facing Burpees
400m

Tuesday 21 January 2014

Wednesday

3-3-3-3-3 Back Squat

Then: 

10/8/6/4/2
Back Squat* (60/45)
200m

* Bar racked from floor, not squat rack.


Monday 20 January 2014

Tuesday

For reps:

3 Mins - SDHP (40/30)
3 Mins - Toes to Bar
3 Mins - Bear Crawls
3 Mins - Wall Balls
3 Mins - KB Swings (24/16)

Sunday 19 January 2014

Monday

15 minutes: 1rm Thruster

4 RFT

10 x Thrusters (40/30)
10 x Box Jumps (26/24")

Friday 17 January 2014

Saturday

5 x 3 Snatch (with pause)

Then


Ring Dips
KB Snatch
Front squat (40/30)

Thursday 16 January 2014

Friday

'Partner WOD'

AMRAP 25 Minutes:

Buy in - 100 x Double Unders each

Then in remaining time, alternate rounds for AMRAP of:

6 x Power Cleans (70/50)
8 x Toes to Bar
10 x Burpee Box Overs

Wednesday 15 January 2014

Thursday

AFAP 20 minutes:

50 x KB Swings
40 x Push Press (40/30)
30 x Box Jumps
20 x Ring Dips
10 x HSPU
20 x Ring Dips
30 x Box Jumps
40 x Push Press
50 x KB Swings

If round is completed within time period complete AMRAP in remaining time:
muscle ups or wall walks.

Tuesday 14 January 2014

Wednesday

"Rolling Cindy"

AMRAP 20

10 x Pull-ups
20 x Push-ups
30 x Squats
400m

Monday 13 January 2014

Tuesday

3-3-3-3-3 Dead Lift




Sunday 12 January 2014

Monday

As many minutes as possible:

OTMEM:

9 x thrusters (40/30)
9 x pull-ups

Friday 10 January 2014

Saturday

3 x 3 Back Squat at 3RM

4 x 10 Back Squat at 60% of 1RM
(2 sec down/ 2 sec up)

6 x 2 min on/ 2 min off:

200M
10 x Front squat (40/30) 

AMRAP Tech Burpees

Thursday 9 January 2014

Friday

Partner WOD:

As far as possible - 20 minutes, 1 x person working at a time:

50 x Squats
40 x Pullups
30 x Box Jumps

50 x HR Pushups
40 x Wall Balls
30 x OH Squats (40/30)

50 x Burpees
40 x Hang Clean & Jerks (40/30)
30 x Muscle Ups (3 x Strict Pullups + 3 x Ring Dips)

Wednesday 8 January 2014

Thursday

3-3-3-3 Strict Press 

Then 

10,8,6,4,2

Thrusters (40/30)
HSPU
Toes to Bar

Tuesday 7 January 2014

Wednesday

5 RFT

400m
15 x Burpee Box Jumps

25 minute cut-off

Monday 6 January 2014

Tuesday

10 minutes: 1RM Snatch grip Deadlift

Then-

AMRAP 12:

3,6,9,12 etc
Power Snatch (60/45)
Pull-ups 

Sunday 5 January 2014

Monday

In 5 Minutes complete:

200m
10 x Hang Power Cleans (60/45)
30 x Double Unders
As many pistol squats as possible in remaining time.

Repeat the above x 2 (15 mins total)





Friday 3 January 2014

Saturday

10 minutes: 1RM Jerk

Then-

6 x Rounds:
200m
8 x Ground to Overhead (60/45)
Rest 60 seconds

Thursday 2 January 2014

Friday

Partner WOD - AMRAP 20

4 x Rounds "Cindy"
1 x 400m

Wednesday 1 January 2014

Thursday

3 x Rounds for Max Reps:

1 x min - KB Swings
1 x min - Knees to elbows
1 x min - Box Jumps
1 x min - Push Press (50/35)
1 x min - Rest