Friday

Partner WOD

AMRAP 20

1 person working at a time, Complete 2 x full rounds of the following then swap:

5 x pull-ups
10 x push-ups
15 x squats

During your rest period complete:

L1- 10m bear crawl
L2 & L3 - 3 x Wallwalks

Record total full rounds only.

Thursday

OTMEM 9

3 x Touch n go Snatches (Full or Power) - 

Increase weight each round to maintain heavy but unbroken set of 3.

For Time:

15/12/9

Hang power snatch (30/20, 40/30, 50/40)

Burpee Box Jump

Pull Up (L3 Chest to Bar)

The new 4:30pm Thursday class commences next Thursday the 5th November.

Wednesday

For Time:

30 x KB Swings (16/12, 24/16, 32/24)

30 x Box Jumps

30 x Knees to Elbows

30 x Wall Balls

Run (L1 400m, L2 600m, L3 800m)

30 x Wall Balls

30 x Knees to Elbows

30 x Box Jumps

30 x KB Swings (16/12, 24/16, 32/24)

18 Minute time cap

Tuesday

OTMEM 10

3-5 x Deadlifts* @75% 1RM

4 RFT

400m Hill Run (L1 200m)

15 x Pull ups

10 x Push Press (30/20, 40/30, 50/40)

Time cap - 16 minutes.

*Focus on moving the barbell fast and effectively through between 3 -5 reps (tap & go style). This is a great way to build strength through eccentric loading. 

 

Monday

12 Minutes - Work to a 1RM of the following Complex:

1 x Squat Clean
2 x Front Squats
1 x Push Jerk

AMRAP 12:

3 x Power Cleans (40/30, 50/40, 70/55)
6 x Toes to Bar
3 x Lateral Bar Burpees

Friday

Partner WOD:

1) AMRAP 10:

6 x Burpee Box Overs
Run 50m F/Wards + 50m B/Wards
Swap every round

2) AMRAP 10:

10 x Wall Balls
10 x Dead Lifts (60/40, 80/60, 100/75)
Swap every round

3) AMRAP 5:

Wall Walks
Complete 1 each, then 2 each, then 3 each etc.

Record total rounds only for 1 & 2 plus total wall walks.

Thursday

3-3-3 Push Jerk

1-1-1 Split Jerk

------------

21/15/9

Power Cleans (40/30, 50/40, 60/45)

Ring Dips 

12 minute time cap

------------

3 rounds:

60 second hover

60 second rest

Wednesday

4 x Rounds:

60 seconds on, 30 seconds off For Max Reps - 

Calorie Row

Burpees

Thrusters (L1 & L2 30/20, L3 40/30)

Ball Slams (9/6kg)

Record total reps.

Tuesday

10 x Minutes - Hand Stand, HSPU Progressions.

5 RFT:

10 x HSPU

10 x Sumo Deadlifts (40/30, 50/40, 60/50)

400m (200m)

WHY THE SUMO DEADLIFT?

Hip strength Baby! The SDL is perfect for building hip strength, as well as all other benefits associated with the deadlift. If you have hip weakness, it is best remedied by the Sumo Deadlift. Having no gaping holes in our armour is a fundamental part of the CrossFit Philosophy, and hip strength is fundamental to good human movement and will carry over into other areas. 

Monday

10 Minutes - 1RM Push Press

OTMEM 10 - 3 x Push Press @ 60%1RM

AMRAP 8:

8 x Wall Balls
8 x Burpees
8 x Box Jumps (24/20)

__________________________________

Increase your shoulder mobility with this simple exercise you can do right now!

"COWS FACE"

1. Kneel or Stand with your feet hip width apart and pointing straight ahead.
2. Attempt to interlock your fingers behind your back. If you can't, use a towel.
3. Hold for a minute then switch sides, and repeat.

This exercise promotes scapula rotation and will give you a major boost in shoulder mobility.

- Edis

Saturday

10:30am WOD & BBQ

6 RFT

30 x Double Unders
15 x Pull Ups
15 x Push Ups
100m Sprint
Rest 60 seconds

Friday

Partner WOD:

AMRAP 25:

1.2km Run (swap every 200m)

60 x OH Squats 25/15kg, 35/25kg, 45/30kg (Swap every 10)

120 x Abmat situps (Swap every 20)

90 x Front Squats (Swap every 15)

120 x KB Swings 16/12, 24/16, 32/24 (Swap every 20) 

120 x Back Squats (Swap every 20)

Thursday

10 mins: 1RM Thruster

21/15/9

Thrusters (L130/20, L2 & L3 40/30)

Lateral Bar Burpees

Wednesday

For Time:

100 x Double Unders (x2 single unders)

50 x KB Swings (16/12, 24/16, 32/24)

40 x Push Ups

30 x Box Jumps

20 x Overhead Walking Lunge w/- plate (10/5kg, 15/10kg, 20/15kg)
10 x Wall Walks

Run (L1 400m, L2 600m, L3 800m)

Tuesday

"Karen"

For Time:
Wall Balls (L1 x 100, L2 x 125, L3 x 150)

L3 - Every time you break complete 10 x Abmat sit-ups.

Monday

10 minutes:
1RM Front Squat

AMRAP 12:

6 x Front Squats @ 50% 1RM
9 x Burpee Box Overs
12 x Toes to Bar
100m

Friday

Partner WOD:

AMRAP 15:

200 x Double Unders (Swap every 20)
150 x Grinders (Swap every 15)
100 x Push Ups (Swap every 10)
50 x Wall Walks (Swap every 5)

Straight into:

AMRAP 8:

1 x Squat Clean Thruster (L1 40/30, L2 & L3 40/50)
1 x Bar facing Burpee.

Swap after completing 1 of each movement.

Thursday

For Time:

Buy in: Run 800m (L1 400m)

21/15/9

Wall Balls

Hang Power Cleans (L1 30/20, L2 40/30, L3 50/40)

Cash Out: Run 800m (L1 400m)

Wednesday

OTMEM 16

1st Minute: Max Calorie Row
2nd Minute: 6 x Burpee Box Jumps
3rd minute: 8 x Thrusters (L1 30/20, L2 40/30, L3 50/40)
4th Minute: 100m Sprint

Record total calories.

Tuesday

For Time:

20 x KB Swings
400M KB Carry (L1 200m)
20 x Alt KB Snatches
400M KB Carry (L1 200m)
20 x KB Goblet Squats
400M KB Carry (L1 200m)

20 x KB SDHP

400M KB Carry (L1 200m)

- L1 16/12, L2 24/16, L3 32/24

- 20 minute time cap.

- Every time you stop, complete 5 x burpees (includes whilst on the run)

Friday

Partner WOD

AMRAP 25:

8 x Pull ups
16 x Wall Balls
32 x Double Unders

Swap after completing 1 x full round.