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

Wednesday

For Time:

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

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)

Monday

Benchmark 'Fran'

21/15/9

Thrusters (45/30)
Pull-ups

Saturday

Open Gym - 8am - 10am

Levels Practice Day

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)

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

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

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.

Thursday

All Scheduled WODs:

Olympic Lifting Seminar

Part 1: The Snatch

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

Tuesday

AMRAP 16

7 x Toes to Bar

10 x Wall Balls

7 x Burpees

100m Sprint

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.

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

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)

Wednesday

CFT

Combined 1RM for:

DeadLift

Strict Press

Back Squat

Tuesday

AMRAP 16

10 x Pull-ups

15 x Shoulder to Overhead (50/40)

20 x Situps

25m Bear Crawl

Monday

21/15/9

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

Buy in/ Cash out
800m

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!

Thursday

AMRAP 20:

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

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