2 Rounds For Time:
5 x ( 5 x Pull Ups + 10 x Air Squats + 5 x T2B)
100 x Double Unders
5 x (3 x Hang power clean (60/45kg) + 1 x BF Burpee)
MOD 1 - 40/30kg
MOD 2 - 80/60kg
Thursday 29 December 2016
Friday
6:30am - 9:30am - 5:30pm
TEAMS OF 3:
2016 Teams regionals workouts 3, 4 & 5:
For Time:
104 x Wall balls
52 x Pull ups
Then -
4 rounds:
28 x Air squats
15 x Power cleans (60/45)
MOD 1 - 40/30kg
Then -
3 rounds:
400m Run
40 x Abmat situps
7 x Deadlifts
Split reps as required, 1 person working at a time.
TEAMS OF 3:
2016 Teams regionals workouts 3, 4 & 5:
For Time:
104 x Wall balls
52 x Pull ups
Then -
4 rounds:
28 x Air squats
15 x Power cleans (60/45)
MOD 1 - 40/30kg
Then -
3 rounds:
400m Run
40 x Abmat situps
7 x Deadlifts
Split reps as required, 1 person working at a time.
Wednesday 28 December 2016
Tuesday 27 December 2016
Wednesday
6:30am - 9:30am - 5:30pm only.
Partner WOD:
A) In Pairs, select weight and complete for total kg's with 1 x person working at a time:
2 mins - Max weight shoulder to overhead
2 mins - Max weight power clean
2 mins - Max weight power snatch
record total Kg's
B) In pairs, alternating full rounds:
AMRAP 14:
12 x Wall Balls
12 x KB Snatches (24/16kg)
12 x Push Ups
MOD 1 - 16/12kg
Monday 26 December 2016
Tuesday
6:30am - 9:30am - 5:30pm only.
Teams of 3 or 4:
21/15/9
Front Squats (50/40kg)
Pull Ups
Bar facing Burpees
MOD - 40/30kg
Relay style with one person working at a time, each team member completes 21 x front squats, then each team member completes 21 x pull ups, then each team member completes 21 x bar facing burpees. Repeat in the same order for the sets of 15, then the sets of 9.
Sunday 25 December 2016
Boxing Day
9:30am Only.
For Time:
30 x Hang clean & jerks (40/30kg)
15 x Wall Balls
15 x Wall Balls
400m
30 x Burpee box jumps
15 x Wall Balls
15 x Wall Balls
400m
30 x Toes to Bar
15 x Wall Balls
15 x Wall Balls
400m
30 x Burpee box jumps
15 x Wall Balls
15 x Wall Balls
400m
30 x Hang clean & jerks (40/30kg)
15 x Wall Balls
400m
400m
MOD 1 - 30/20kg
MOD 2 - 50/40kg
Friday 23 December 2016
Thursday 22 December 2016
Wednesday 21 December 2016
Tuesday 20 December 2016
Monday 19 December 2016
Tuesday
Conditioning:
AMRAP 15:
12 x Box Jumps (24/20")
9 x Power Snatch (50/35kg)
6 x Bar Facing Burpees
3 x C2B Pull Ups
MOD 1 - 40/30kg
Gymnastics Conditioning*:
Choose 1 of the following:
A) 3 x 5 Muscle Ups
B) 4 x 4 Muscle Ups
C) 3 x 3 Muscle Ups
D) 6 x 2 Muscle Ups
*OPTIONAL
Sunday 18 December 2016
Saturday 17 December 2016
Sunday
For Max Reps:
2 mins - Thrusters (40/30kg)
2 mins - Cal Row
2 mins - Run 200m rest remaining time.
2 mins - Toes to Bar
2 mins - Box Jump Overs
2 mins - Run 200m rest remaining time.
2 mins - Cal Assault Bike
2 mins - Hang Squat Cleans
2 mins - Run 200m rest remaining time.
MOD 2 - 50/40kg
2 mins - Thrusters (40/30kg)
2 mins - Cal Row
2 mins - Run 200m rest remaining time.
2 mins - Toes to Bar
2 mins - Box Jump Overs
2 mins - Run 200m rest remaining time.
2 mins - Cal Assault Bike
2 mins - Hang Squat Cleans
2 mins - Run 200m rest remaining time.
MOD 2 - 50/40kg
Thursday 15 December 2016
Wednesday 14 December 2016
Thursday
Strength:
Back Squats - 8 x 3@80%
Gymnastics conditioning:
Choose one of the following:
A. 2 x sets of 20 unbroken toes to bar
B. 3 x sets of 15 unbroken toes to bar
C. 4 x sets of 12 unbroken toes to bar
D. 5 x sets of 8 unbroken toes to bar
Conditioning:
AMRAP 3 - Complex:
1 x Burpee/ 1 x Pull Up/ 1 x toes to bar.
Tuesday 13 December 2016
Wednesday
For Time:
50 x Air Squats
3 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
40 x Air Squats
2 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
30 x Air Squats
1 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
MOD 1 - 40/30kg
MOD 2 - 70/50kg
50 x Air Squats
3 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
40 x Air Squats
2 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
30 x Air Squats
1 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
MOD 1 - 40/30kg
MOD 2 - 70/50kg
Monday 12 December 2016
Tuesday
Conditioning:
For Time:
800m, 600m, 400m.
rest 2 minutes between each run.
MOD 1 - 600m, 400m, 200m
21/15/9
Pull Ups
Push Press (50/40kg)
Lateral Bar Jumps
MOD 1 - 40/30kg
OPTIONAL ACCESSORY WORK:
5 x Rope Climbs
rest 2 mins
4 x Rope Climbs
rest 90 seconds.
3 x Rope Climbs.
For Time:
800m, 600m, 400m.
rest 2 minutes between each run.
MOD 1 - 600m, 400m, 200m
21/15/9
Pull Ups
Push Press (50/40kg)
Lateral Bar Jumps
MOD 1 - 40/30kg
OPTIONAL ACCESSORY WORK:
5 x Rope Climbs
rest 2 mins
4 x Rope Climbs
rest 90 seconds.
3 x Rope Climbs.
Sunday 11 December 2016
Saturday 10 December 2016
Sunday
For time:
4 x Burpee Box overs + 16 x Clean & Jerks (60/45)
6 x Burpee Box overs + 14 x Clean & Jerks
8 x Burpee Box overs + 12 x Clean & Jerks
10 x Burpee Box overs + 10 x Clean & Jerks
12 x Burpee Box overs + 8 x Clean & Jerks
14 x Burpee Box overs + 6 x Clean & Jerks
16 x Burpee Box overs + 4 x Clean & Jerks
MOD 1 - 40/30kg
Friday 9 December 2016
Thursday 8 December 2016
Wednesday 7 December 2016
Tuesday 6 December 2016
Wednesday
Conditioning:
For Time:
21/15/9
Hang power snatch (40/30kg)
x 2 Wall Balls
x 4 Double Unders
Finisher:
60 seconds - Max cal Assault Bike
-------------------------------
Midline Conditioning*:
EMOM 10:
Odds - 10 x Toes to Bar
Evens - Max unbroken L-Sit
*Optional extra work which can be carried out after the completion of the WOD.
-------------------------------
Midline Conditioning*:
EMOM 10:
Odds - 10 x Toes to Bar
Evens - Max unbroken L-Sit
*Optional extra work which can be carried out after the completion of the WOD.
Monday 5 December 2016
Sunday 4 December 2016
Monday
Strength:
Squat Clean & Jerk
2 x 3 Squat cleans + 1 Jerk @ 70%
2 x 3 Squat cleans + 1 Jerk @ 75%
Squat Clean & Jerk
2 x 3 Squat cleans + 1 Jerk @ 70%
2 x 3 Squat cleans + 1 Jerk @ 75%
2 x 2 Squat cleans + 1 Jerk @ 80%
2 x 2 Squat cleans + 1 Jerk @ 85%
Metabolic Conditioning:
AMRAP 12:
8 x Hang Power Cleans (50/40kg)
100m
8 x Push Jerk
MOD 1 - 40/30kg
MOD 2 - 60/45kg
Saturday 3 December 2016
Friday 2 December 2016
Thursday 1 December 2016
Wednesday 30 November 2016
Tuesday 29 November 2016
Monday 28 November 2016
Sunday 27 November 2016
Saturday 26 November 2016
Friday 25 November 2016
Thursday 24 November 2016
Friday
Partner WOD:
AMRAP 6:
2 x Squat Snatch (50/40kg)
2 x Wall Walks
Alternate movements
AMRAP 5:
Alternating 100m Sprints
AMRAP 4:
Alternating Burpee Ring or Bar Muscle Ups
MOD 1:
40/30kg
Burpee + 2 Pull ups
Rest 2 mins between AMRAPs
Record total reps for each AMRAP separately.
Wednesday 23 November 2016
Tuesday 22 November 2016
Monday 21 November 2016
Sunday 20 November 2016
Saturday 19 November 2016
Friday 18 November 2016
Saturday
AMRAP 25:
1) AMRAP 5:
16 x Cal Row
16 x Box Jumps
2) AMRAP 5:
16 x Thrusters (30/20kg)
16 x Pull Ups
3) AMRAP 5:
16 x Burpees
16 x KB Snatches (24/16kg)
4) AMRAP 5:
16 x Mountain Climbers
16 x KB Swings (24/16kg)
5) AMRAP 5:
16 x Push Ups
16 x Abmat Situps
WOD programmed by Coach Ella
1) AMRAP 5:
16 x Cal Row
16 x Box Jumps
2) AMRAP 5:
16 x Thrusters (30/20kg)
16 x Pull Ups
3) AMRAP 5:
16 x Burpees
16 x KB Snatches (24/16kg)
4) AMRAP 5:
16 x Mountain Climbers
16 x KB Swings (24/16kg)
5) AMRAP 5:
16 x Push Ups
16 x Abmat Situps
WOD programmed by Coach Ella
Thursday 17 November 2016
Wednesday 16 November 2016
Thursday
GYMNASTICS SKILL:
10 MINS:
20 x Bar or Ring Muscle Ups.
MOD 1 - 40 x Pull Ups
Focus on quality of movement, Break up as required, rest as needed.
CONDITIONING:
2 x Rounds for total reps:
90 seconds - Assault Bike
90 seconds - Row
90 seconds - Box Jump Overs
90 seconds - Alt KB Snatches (24/16kg)
Rest 30 seconds between each set. (90/30 work/rest)
Tuesday 15 November 2016
Monday 14 November 2016
Sunday 13 November 2016
Saturday 12 November 2016
Friday 11 November 2016
Thursday 10 November 2016
Wednesday 9 November 2016
Tuesday 8 November 2016
Monday 7 November 2016
Sunday 6 November 2016
Friday 4 November 2016
Saturday
Part A) AMRAP 12
200m
4 x Pull Ups
6 x Burpee Bar Touch
8 x Toes to Bar
MOD 1 - Ring Rows
MOD 2 - C2B
Record total T2B
Part B) AMRAP 12
2 - 4 - 6 - 8 - 10 - 12 etc.
Thrusters (40/30kg)
KB Swings (24/16kg)
x 2 Abmat Sit-ups
MOD 1 - 30/20kg, 16/12kg
MOD 2 - 50/35kg, 32/24kg
Record total Abmat Situps .
WOD programmed by Coach Scotty
200m
4 x Pull Ups
6 x Burpee Bar Touch
8 x Toes to Bar
MOD 1 - Ring Rows
MOD 2 - C2B
Record total T2B
Part B) AMRAP 12
2 - 4 - 6 - 8 - 10 - 12 etc.
Thrusters (40/30kg)
KB Swings (24/16kg)
x 2 Abmat Sit-ups
MOD 1 - 30/20kg, 16/12kg
MOD 2 - 50/35kg, 32/24kg
Record total Abmat Situps .
WOD programmed by Coach Scotty
Thursday 3 November 2016
Friday
PARTNER WOD:
A) AMRAP 7:
Partner A - 15 x Cal Assault Bike
Partner B - Max Burpee Box Jumps
Record total BBJ.
B) AMRAP 7:
Partner A - 20 x Cal Row
Partner B - Max Double Unders
Record total D/U.
C) AMRAP 7:
Partner A - 100m Sprint
Partner B - Max Hang Power Snatch (40/30kg)
Record total HPS.
- Rest 2 minutes between workouts
Wednesday 2 November 2016
Tuesday 1 November 2016
Monday 31 October 2016
Sunday 30 October 2016
Saturday 29 October 2016
Friday 28 October 2016
Saturday
With a 26 minute running clock:
A) 6 mins to complete:
800m
Rest remainder of time.
B) 10 mins to complete 4 rounds:
10 x Pull Ups
15 x Air Squats
100m Wall Ball Carry
Rest remainder of time.
C) 10 mins to complete 4 rounds:
10 x Front Squats (40/30kg)
10 x Push Press
25m OH Plate Walking Lunge (20/10kg)
10 minute time cap
A) 6 mins to complete:
800m
Rest remainder of time.
B) 10 mins to complete 4 rounds:
10 x Pull Ups
15 x Air Squats
100m Wall Ball Carry
Rest remainder of time.
C) 10 mins to complete 4 rounds:
10 x Front Squats (40/30kg)
10 x Push Press
25m OH Plate Walking Lunge (20/10kg)
10 minute time cap
Thursday 27 October 2016
Wednesday 26 October 2016
Tuesday 25 October 2016
Monday 24 October 2016
Sunday 23 October 2016
Friday 21 October 2016
Saturday
A) For Time with 10 minute time cap:
"Annie"
50 - 40 - 30 - 20 - 10
Abmat Situps
Double Unders
B) For Time with 10 minute time cap:
"DT"
5 Rounds:
12 x Deadlifts (50/40kg)
9 x Hang Power Cleans
6 x Push Jerks
MOD 1 - 40/30kg
MOD 2 - 70/45kg (Rx'd)
WOD Courtesy of Coach Heidi.
Thursday 20 October 2016
Friday
PARTNER WOD:
A) OTMEM 8
5 x Power Snatches (40/30kg)
8 x Thrusters
In remainder of minute complete max Lateral Bar Burpees.
(Alternate minutes, record total burpees)
MOD 1 - 30/20kg
MOD 1 - 30/20kg
B) AMRAP 8
15 x Calories Assault Bike
(Alternate rounds, record total calories)
C) OTMEM 8
100m Wall Ball Carry
In remainder of minute complete max T2B.
(Alternate minutes, record total T2B)
Wednesday 19 October 2016
Tuesday 18 October 2016
Monday 17 October 2016
Tuesday
For Time:
400m
100 x Double Unders
80 x Wall Balls
400m
60 x Push Ups
40 x Toes to Bar
400m
Click here for: Double under tutorial
Sunday 16 October 2016
Monday
Every 2 minutes for 14 Mins - Complex:
3 x Snatch Grip Dead Lift
2 x Snatch High Pull
1 x Power Snatch
Increase weight per round to maintain challenging but unbroken complex.
MOD 2 - Squat Snatch
3 RFT
15 x Hang Power Snatch (40/30kg)
9 x Burpee Pull Ups
MOD 1 - 30/20kg
3 x Snatch Grip Dead Lift
2 x Snatch High Pull
1 x Power Snatch
Increase weight per round to maintain challenging but unbroken complex.
MOD 2 - Squat Snatch
3 RFT
15 x Hang Power Snatch (40/30kg)
9 x Burpee Pull Ups
MOD 1 - 30/20kg
Saturday 15 October 2016
Friday 14 October 2016
Saturday
A) AMRAP 10:
10 x Pull Ups
10 x Thrusters (40/30kg)
200m
MOD 1 - 10 x Jump C2B, 30/20kg
MOD 2 - 5 x Ring or bar muscle ups, 50/40kg
Rest 3 mins.
B) AMRAP 10:
10 x Push Ups
20 x KB Ground to Overhead (24/16kg)
30 x Air Squats
MOD 1 - 16/12kg
MOD 2 - 32/24kg, Alt. Pistol Squats
WOD Programmed by Coach Jose.
10 x Pull Ups
10 x Thrusters (40/30kg)
200m
MOD 1 - 10 x Jump C2B, 30/20kg
MOD 2 - 5 x Ring or bar muscle ups, 50/40kg
Rest 3 mins.
B) AMRAP 10:
10 x Push Ups
20 x KB Ground to Overhead (24/16kg)
30 x Air Squats
MOD 1 - 16/12kg
MOD 2 - 32/24kg, Alt. Pistol Squats
WOD Programmed by Coach Jose.
Thursday 13 October 2016
Wednesday 12 October 2016
Tuesday 11 October 2016
Monday 10 October 2016
Sunday 9 October 2016
Friday 7 October 2016
Thursday 6 October 2016
Wednesday 5 October 2016
Tuesday 4 October 2016
Monday 3 October 2016
Saturday 1 October 2016
Friday 30 September 2016
Thursday 29 September 2016
Wednesday 28 September 2016
Tuesday 27 September 2016
Wednesday
OTMEM 9:
1st - Max unbroken ring dips
2nd - 40 x Double Unders
3rd - 10 x KB Thrusters (16/12KG)
MOD 1 - Box Dips
MOD 2 - 24/16kg
For time:
21 - 15 - 9
Front Squats (40/30kg)
Pull Ups
MOD 1 - 30/20kg
BOX BRIEF:
Don't forget to put your name down for the Boys and Girls Day. For those participating, deposits are due as soon as possible. Further info can be found in the events section of the Members Facebook group.
BOX BRIEF:
Don't forget to put your name down for the Boys and Girls Day. For those participating, deposits are due as soon as possible. Further info can be found in the events section of the Members Facebook group.
Monday 26 September 2016
Sunday 25 September 2016
Friday 23 September 2016
Thursday 22 September 2016
Friday
AMRAP 22:
8 x Hang Power Snatch (40/30kg)
6 x Bar Facing Burpees
8 x HSPU
Alternate rounds
MOD 1 - 30/20kg
MOD 2 - 50/40kg
Note: In the rare event of a typing error when the WOD is posted, the coach for the workout has the final say on the structure of the workout during the WOD explanation. Any questioning, rioting, jeering, throwing of tomatoes, negative comments or booing after the coaches decision has been made will result in a 20 calorie assault bike penalty given to the guilty party or parties, to be carried out at the commencement of the WOD.
Note: In the rare event of a typing error when the WOD is posted, the coach for the workout has the final say on the structure of the workout during the WOD explanation. Any questioning, rioting, jeering, throwing of tomatoes, negative comments or booing after the coaches decision has been made will result in a 20 calorie assault bike penalty given to the guilty party or parties, to be carried out at the commencement of the WOD.
Wednesday 21 September 2016
Tuesday 20 September 2016
Monday 19 September 2016
Sunday 18 September 2016
Saturday 17 September 2016
Friday 16 September 2016
Thursday 15 September 2016
Friday
For Time:
27 - 24 - 21 - 18 - 15
HSPU
Hang Power Cleans (60/45kg)
Synchro Burpee Plate Jump
MOD 1 - 40/30kg
MOD 2 - 70/50kg
MOD 2 - 70/50kg
Split HSPU & Deadlifts as required, 1 person working at a time, both athletes complete all burpees together.
Burpee standard - Athlete has a plate each. Both chests must touch plate at same time & both athletes must jump onto plate at the same time.
25 minute time cap.
Tuesday 13 September 2016
Monday 12 September 2016
Sunday 11 September 2016
Friday 9 September 2016
Thursday 8 September 2016
Friday
AMRAP 30:
30 x Shoulder to Overhead (50/40)
100m
30 x Front Rack Alt Lunges
100m
30 x Wall Balls
100m
30 x Box Overs
100m
30 x KB Swings (24/16)
100m
MOD 1 - 30/20kg
MOD 2 - 32/24kg
Split reps evenly as required, 1 person working at a time. Evening WOD at 5:30pm instead of 6pm.
Wednesday 7 September 2016
Tuesday 6 September 2016
Monday 5 September 2016
Sunday 4 September 2016
Saturday 3 September 2016
Sunday - CrossFit Comp Prep
Every 3 minutes for as long as possible:
00:00 - 3:00 minutes:
2 rounds -
8 x Wall Balls
8 x Pull Ups
3:00 - 6:00 minutes:
2 rounds -
10 x Wall Balls
10 x Pull Ups
6:00 - 9:00 minutes:
2 rounds -
12 x Wall Balls
12 x Pull Ups
Follow the same pattern until you fail to complete both rounds in the allocated time.
MOD 1 - Air Squats, Ring Rows.
00:00 - 3:00 minutes:
2 rounds -
8 x Wall Balls
8 x Pull Ups
3:00 - 6:00 minutes:
2 rounds -
10 x Wall Balls
10 x Pull Ups
6:00 - 9:00 minutes:
2 rounds -
12 x Wall Balls
12 x Pull Ups
Follow the same pattern until you fail to complete both rounds in the allocated time.
MOD 1 - Air Squats, Ring Rows.
Friday 2 September 2016
Thursday 1 September 2016
Wednesday 31 August 2016
Tuesday 30 August 2016
Monday 29 August 2016
Sunday 28 August 2016
Friday 26 August 2016
Thursday 25 August 2016
Wednesday 24 August 2016
Tuesday 23 August 2016
Monday 22 August 2016
Sunday 21 August 2016
Thursday 18 August 2016
Wednesday 17 August 2016
Tuesday 16 August 2016
Monday 15 August 2016
Sunday 14 August 2016
Friday 12 August 2016
Thursday 11 August 2016
Wednesday 10 August 2016
Tuesday 9 August 2016
Monday 8 August 2016
Sunday 7 August 2016
Saturday 6 August 2016
Sunday Comp Prep
15 MINUTES:
Run 800m then In remaining time complete AMRAP of the following complex:
5 x Deadlifts (60/40)
3 x Hang Cleans
1 x Jerk
MOD 1: 40/30kg
MOD 2: 70/50kg
Rest 3 minutes:
For Time:
"Mini Fran"
15/12/9
Thrusters 40/30kg
Pull Ups
MOD 1 30/20, Jump Pull Ups
Run 800m then In remaining time complete AMRAP of the following complex:
5 x Deadlifts (60/40)
3 x Hang Cleans
1 x Jerk
MOD 1: 40/30kg
MOD 2: 70/50kg
Rest 3 minutes:
For Time:
"Mini Fran"
15/12/9
Thrusters 40/30kg
Pull Ups
MOD 1 30/20, Jump Pull Ups
Friday 5 August 2016
Saturday
For Time:
12 x Clean & Jerk (40/30kg)
5 x rounds of Cindy
10 x Clean & Jerks
4 x rounds of Cindy
8 x Clean & Jerk
3 x rounds of Cindy
6 x Clean & Jerks
2 x rounds of Cindy
MOD 1 - 30/20kg
MOD 2 - 60/40kg
Cindy = 5 x Pullups, 10 x Push Ups, 15 x Air Squats
25 minute time cap.
12 x Clean & Jerk (40/30kg)
5 x rounds of Cindy
10 x Clean & Jerks
4 x rounds of Cindy
8 x Clean & Jerk
3 x rounds of Cindy
6 x Clean & Jerks
2 x rounds of Cindy
MOD 1 - 30/20kg
MOD 2 - 60/40kg
Cindy = 5 x Pullups, 10 x Push Ups, 15 x Air Squats
25 minute time cap.
Thursday 4 August 2016
Wednesday 3 August 2016
Tuesday 2 August 2016
Monday 1 August 2016
Tuesday
15 Minutes - 3RM Squat Snatch
MOD 1 - Power snatch + Overhead Squat
OTMEM 12:
1st - 3 x Power Snatch @ 75% 3RM
2nd - Max Cal Assault Bike
3rd - 5 x Thrusters @ snatch weight
4th - 6 x Chest to Bar Pull ups
MOD 1 - Jump C2B
MOD 2 - 3 x Bar Muscle Ups
Record total Calories
MOD 1 - Power snatch + Overhead Squat
OTMEM 12:
1st - 3 x Power Snatch @ 75% 3RM
2nd - Max Cal Assault Bike
3rd - 5 x Thrusters @ snatch weight
4th - 6 x Chest to Bar Pull ups
MOD 1 - Jump C2B
MOD 2 - 3 x Bar Muscle Ups
Record total Calories
Sunday 31 July 2016
Friday 29 July 2016
Thursday 28 July 2016
Wednesday 27 July 2016
Tuesday 26 July 2016
Monday 25 July 2016
Sunday 24 July 2016
Saturday 23 July 2016
Sunday Comp Prep
12 Minutes:
1 x 600m Wall Ball Carry (10/6kg)
in remaining time-
1RM Squat Clean.
Rest 5 minutes:
21/15/9
Alternate KB Snatch (L1 16/12, L2 & L3 24/16)
Burpee Plate Jump
OH alternate plate lunge
Plates - L1 10/5, L2 15/10, L3 20/15kg
Friday 22 July 2016
Thursday 21 July 2016
Wednesday 20 July 2016
Tuesday 19 July 2016
Monday 18 July 2016
Tuesday
15 minutes - 3RM Front Squat
OTMEM 12:
1st - 30 x Double Unders
2nd - 6 x Front Squats @ 60% 3RM
3rd - 8 x Burpee Box Overs
"Get in and have a go, and don't take this shit too seriously.
Have fun screwing up... It means you're removing ego from the problem".
- Greg Glassman, CrossFit Founder.
Sunday 17 July 2016
Monday
For Time:
25 x Deadlifts (60/40, 80/60,100/75)
200m Run
25 x Ring Dips
200m Run
25 x Pull Ups (Banded Pull Ups)
200m Run
25 x Deadlifts (60/40, 80/60,100/75)
200m Run
25 x Ring Dips
200m Run
25 x Pull Ups (Banded Pull Ups)
200m Run
25 x Ring Dips
200m Run
25 x Deadlifts (60/40, 80/60,100/75)
200m Run
25 x Deadlifts (60/40, 80/60,100/75)
The Inhouse Throwdown is approaching fast! Be sure to get in and register those teams by clicking on the link in the members only FB group.
Friday 15 July 2016
Thursday 14 July 2016
Wednesday 13 July 2016
Tuesday 12 July 2016
Monday 11 July 2016
Sunday 10 July 2016
Monday
10mins to work on handstands or handstand walking
21-15-9-6-3 reps for time of:
Handstand Push Ups
Burpee Pull Ups (L1 Bar touch)
Handstand Push Ups
Burpee Pull Ups (L1 Bar touch)
16 min time cap.
Saturday 9 July 2016
Sunday Comp Prep WOD
AMRAP 8:
10 x Power Snatch (50/35)
8 x Bar Facing Burpees
straight into:
4 Minutes:
Find 1RM Clean and Jerk
straight into:
AMRAP 8:
12 x Wall Balls
8 x Pull Ups (L3 Chest to Bar)
10 x Power Snatch (50/35)
8 x Bar Facing Burpees
straight into:
4 Minutes:
Find 1RM Clean and Jerk
straight into:
AMRAP 8:
12 x Wall Balls
8 x Pull Ups (L3 Chest to Bar)
Friday 8 July 2016
Thursday 7 July 2016
Wednesday 6 July 2016
Tuesday 5 July 2016
Monday 4 July 2016
Sunday 3 July 2016
Friday 1 July 2016
Thursday 30 June 2016
Wednesday 29 June 2016
Tuesday 28 June 2016
Monday 27 June 2016
Sunday 26 June 2016
Friday 24 June 2016
Thursday 23 June 2016
Wednesday 22 June 2016
Tuesday 21 June 2016
Monday 20 June 2016
Sunday 19 June 2016
Friday 17 June 2016
Saturday
AMRAP 25:
* 6 reps each side.
Run 800 (L1 600m)
Then in remaining time complete AMRAP:
14 x Front Squats (L1 30/20, L2 & L3 40/30)
12 x Single arm KB Push Press* (16/12, 24/16, 32/24)
10 x Pull ups
At 5,10,15,20 minute marks stop and complete 10 x 3:1 burpees (3 x Push Ups + 1 x Burpee).
* 6 reps each side.
Thursday 16 June 2016
Friday
For Time:
30 x HSPU
30 x Hang Power Cleans (40/30, 50/40, 60/45)
30 x Toes to Bar
30 x Wall Balls
30 x KB Swings (16/12, 24/16, 32/24)
30 x Back Squats
30 x Bar Facing Burpees
After each set of 30 each person completes 100m, Swap reps as required, 1 person working at a time.
Wednesday 15 June 2016
Tuesday 14 June 2016
Monday 13 June 2016
Sunday 12 June 2016
Friday 10 June 2016
Thursday 9 June 2016
Wednesday 8 June 2016
Tuesday 7 June 2016
Monday 6 June 2016
Sunday 5 June 2016
Friday 3 June 2016
Thursday 2 June 2016
Friday
PARTNER WOD:
AMRAP 8 (swap every full round)
3 x Hang Power Snatch (30/20, 40/30, 50/40)
6 x Overhead Squat
9 x KB Swing (16/12, 24/16, 32/24)
Straight into:
AMRAP 8 (swap every full round)
3 x Hang Power Clean (30/20, 40/30, 50/40)
6 x Back Squat
9 x Alt KB Snatch (16/12, 24/16, 32/24)
Record total full rounds only.
Wednesday 1 June 2016
Tuesday 31 May 2016
Monday 30 May 2016
Sunday 29 May 2016
Friday 27 May 2016
Thursday 26 May 2016
Wednesday 25 May 2016
Tuesday 24 May 2016
Monday 23 May 2016
Sunday 22 May 2016
Friday 20 May 2016
Thursday 19 May 2016
Friday
PARTNER WOD
AMRAP 22:
6 x Toes to Bar
8 x KB Swings (16/12, 24/16, 32/24)
10 x Front Squats (30/20, 40/30, 50/40)
100m (50m F/WARDS, 50m B/WARDS)
Alternate full rounds.
The evening WOD will be held at 5:30pm. Followed by a free BBQ & Drinks and the live team announcements for the Inhouse champions League.
AMRAP 22:
6 x Toes to Bar
8 x KB Swings (16/12, 24/16, 32/24)
10 x Front Squats (30/20, 40/30, 50/40)
100m (50m F/WARDS, 50m B/WARDS)
Alternate full rounds.
The evening WOD will be held at 5:30pm. Followed by a free BBQ & Drinks and the live team announcements for the Inhouse champions League.
Wednesday 18 May 2016
Tuesday 17 May 2016
Monday 16 May 2016
Sunday 15 May 2016
Thursday 12 May 2016
Wednesday 11 May 2016
Tuesday 10 May 2016
Monday 9 May 2016
Sunday 8 May 2016
Friday 6 May 2016
Thursday 5 May 2016
Wednesday 4 May 2016
Tuesday 3 May 2016
Monday 2 May 2016
Sunday 1 May 2016
Friday 29 April 2016
Thursday 28 April 2016
Friday
Partner WOD:
For Time -
18 - 15 - 12 - 9 - 6 - 3
Overhead Squats (L1 30/20, L2 & L3 40/30)
Toes to Bar
Alternate KB Snatches (L1 16/12, L2 & L3 24/16)
Partner A completes 18 OHS, then swaps with Partner B, Then completes 18 toes to bar, then swaps, then 18 KB snatches then swaps. Continue with remainder of reps, swapping out after completing required reps of each movement.
Wednesday 27 April 2016
Tuesday 26 April 2016
Monday 25 April 2016
Sunday 24 April 2016
Friday 22 April 2016
Thursday 21 April 2016
Wednesday 20 April 2016
Tuesday 19 April 2016
Monday 18 April 2016
Sunday 17 April 2016
Thursday 14 April 2016
Wednesday 13 April 2016
Tuesday 12 April 2016
Sunday 10 April 2016
Friday 8 April 2016
Saturday
Teams WOD:
Split members into 4 teams, each team completes the following for time:
4000m Run
3000m Row
400 x Double Unders
300 x Air Squats
200 x Burpees
100 x Wall Walks
- 1 person working at a time
- Total reps/distance must be completed before moving on to next movement
- 30 minute Cut Off
Split members into 4 teams, each team completes the following for time:
4000m Run
3000m Row
400 x Double Unders
300 x Air Squats
200 x Burpees
100 x Wall Walks
- 1 person working at a time
- Total reps/distance must be completed before moving on to next movement
- 30 minute Cut Off
Thursday 7 April 2016
Wednesday 6 April 2016
Tuesday 5 April 2016
Monday 4 April 2016
Sunday 3 April 2016
Friday 1 April 2016
Thursday 31 March 2016
Wednesday 30 March 2016
Tuesday 29 March 2016
Monday 28 March 2016
Sunday 27 March 2016
Wednesday 23 March 2016
Tuesday 22 March 2016
Monday 21 March 2016
Sunday 20 March 2016
Monday
For Time:
1 x round - 100 x Double Unders, 50 x Air Squats, 25 x Push Press (L1 30/20, L2 & L3 40/30)
2 x rounds - 60 x Double Unders, 30 x Air Squats, 15 x Push Press (L1 30/20, L2 & L3 40/30)
3 x rounds - 40 x Double Unders, 20 x Air Squats, 10 x Push Press (L1 30/20, L2 & L3 40/30)
1 x round - 100 x Double Unders, 50 x Air Squats, 25 x Push Press (L1 30/20, L2 & L3 40/30)
2 x rounds - 60 x Double Unders, 30 x Air Squats, 15 x Push Press (L1 30/20, L2 & L3 40/30)
3 x rounds - 40 x Double Unders, 20 x Air Squats, 10 x Push Press (L1 30/20, L2 & L3 40/30)
Thursday 17 March 2016
Wednesday 16 March 2016
Tuesday 15 March 2016
Monday 14 March 2016
Sunday 13 March 2016
Thursday 10 March 2016
Friday
AMRAP 25:
20 x Wall Balls (swap every 10)
20 x Pull ups (swap every 10)
20 x KB Goblet Squats - 16/12, 24/16, 32/24 (swap every 10)
20 x Box Jumps 24/20" (swap every 10)
20 x KB Swings (swap every 10)
After each full round, each person completes:
3 x Wall Walks
30 x Double Unders
100m Sprint
20 x Wall Balls (swap every 10)
20 x Pull ups (swap every 10)
20 x KB Goblet Squats - 16/12, 24/16, 32/24 (swap every 10)
20 x Box Jumps 24/20" (swap every 10)
20 x KB Swings (swap every 10)
After each full round, each person completes:
3 x Wall Walks
30 x Double Unders
100m Sprint
Wednesday 9 March 2016
Tuesday 8 March 2016
Monday 7 March 2016
Sunday 6 March 2016
Thursday 3 March 2016
Wednesday 2 March 2016
Tuesday 1 March 2016
Monday 29 February 2016
Sunday 28 February 2016
Thursday 25 February 2016
Wednesday 24 February 2016
Tuesday 23 February 2016
Monday 22 February 2016
Sunday 21 February 2016
Friday 19 February 2016
Saturday
Open Workout 13.1
AMRAP 17:
40 x Burpees
30 x Snatches (35/20 Rx 'd & Scaled)
30 x Burpees
30 x Snatches (Rx'd 60/35, Scaled 40/25)
20 x Burpees
30 x Snatches (Rx'd 75/45, Scaled 50/35)
10 x Burpees
AMRAP in remaining time Snatch (Rx'd 95/55, Scaled 60/40)
First set of snatches using bar only, bar must begin below the knee to complete each rep.
Load your own bar as you progress.
Burpee is a bar touch with target at least 6 inches above fingertips.
Thursday 18 February 2016
Wednesday 17 February 2016
Tuesday 16 February 2016
Sunday 14 February 2016
Friday 12 February 2016
Thursday 11 February 2016
Wednesday 10 February 2016
Tuesday 9 February 2016
Monday 8 February 2016
Sunday 7 February 2016
Friday 5 February 2016
Thursday 4 February 2016
Friday
Partner WOD:
AMRAP 20:
30 x Box Jumps
20 x Push Ups (L1 HR)
10 x Pull Ups
100m Sprint
Relay style, Partner A completes 1 full round then swaps with Partner B who completes 1 full round etc.
Straight into:
5 minutes:
Max Combined Reps - Strict press* (30/20, 40/30, 50/40)
One person working at a time, swap as required.
* Bar taken from floor.
Wednesday 3 February 2016
Tuesday 2 February 2016
Monday 1 February 2016
Sunday 31 January 2016
Friday 29 January 2016
Thursday 28 January 2016
Friday
Partner WOD:
For Time:
A) 2 - 4 - 6 - 8 - 10
Hang Power Snatch (30/20, 40/30, 50/40)
Burpee Box Jump
B) 200 x Double Unders (100 x each)
C) 10 - 8 - 6 - 4 - 2
Hang Clean & Jerk
Toes to Bar
A) Partner A completes 2 of each movement, then partner B completes 2 of each movement, then 4 each, then 6 each etc.
B) Double unders split any way, partners must complete 100 each.
C) Partner A completes 10 of each movement, then partner B completes 10 of each movement, then 8 each, then 6 each etc.
25 minute time cap.
For Time:
A) 2 - 4 - 6 - 8 - 10
Hang Power Snatch (30/20, 40/30, 50/40)
Burpee Box Jump
B) 200 x Double Unders (100 x each)
C) 10 - 8 - 6 - 4 - 2
Hang Clean & Jerk
Toes to Bar
A) Partner A completes 2 of each movement, then partner B completes 2 of each movement, then 4 each, then 6 each etc.
B) Double unders split any way, partners must complete 100 each.
C) Partner A completes 10 of each movement, then partner B completes 10 of each movement, then 8 each, then 6 each etc.
25 minute time cap.
Wednesday 27 January 2016
Tuesday 26 January 2016
Monday 25 January 2016
Tuesday
AUSTRALIA DAY
**9:30am Only**
A) Every 90 seconds for 9 minutes:
2 x Squat Clean & jerks @ 75% 1RM
4 x Lateral bar Burpees
B.1) AMRAP 6:
8 x Alternate KB Snatches (16/12, 24/16, 32/24)
16 x Alternate KB Goblet lunges
B.2) AMRAP 6:
8 x Wall Walks
16 x Plate Squats (10/5, 15/10, 20/15)
**9:30am Only**
A) Every 90 seconds for 9 minutes:
2 x Squat Clean & jerks @ 75% 1RM
4 x Lateral bar Burpees
B.1) AMRAP 6:
8 x Alternate KB Snatches (16/12, 24/16, 32/24)
16 x Alternate KB Goblet lunges
B.2) AMRAP 6:
8 x Wall Walks
16 x Plate Squats (10/5, 15/10, 20/15)
Sunday 24 January 2016
Thursday 21 January 2016
Wednesday 20 January 2016
Tuesday 19 January 2016
Monday 18 January 2016
Sunday 17 January 2016
Friday 15 January 2016
Thursday 14 January 2016
Wednesday 13 January 2016
Tuesday 12 January 2016
Monday 11 January 2016
Sunday 10 January 2016
Thursday 7 January 2016
Wednesday 6 January 2016
Tuesday 5 January 2016
Monday 4 January 2016
Sunday 3 January 2016
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