Monday

AMRAP 22

MIN 0-6:
25 x Double unders
8 x Deadlifts (60/40)

MIN 6-8:
rest

MIN 8-14:
8 x Hang Power Cleans (60/40)
4 x Bar facing burpees

MIN 14-16:
rest

MIN 16 - 22:
5 x Wall Balls
100m Sprint

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Saturday

8:30am WOD

12 Minutes:

1 x 600m KB Carry (24/16kg)

in remaining time-

1RM Squat Clean.

Rest 5 minutes:

21/15/9

Alternate KB Snatch (24/16)

Burpee Plate Jump

OH alternate plate lunge (15/10)

MOD 1:

16/12kg KB
10/5kg Plate Lunge

Friday

AMRAP 18:

16 x Power Snatch (40/30)

16 x Burpee Box Jumps

16 x KB Swings (24/16)

16 x Ring Dips

Swap after 8 reps

AMRAP 5:

alternate Wall Walks

MOD 1:

30/20kg 

Box Dips

MOD 2:

Squat Snatch

32/24kg KB

Thursday

For Time:

400m Wall Ball Carry
80 x Wall Balls

40 x Wall Ball Abmat Sit Up

400m Wall Ball Carry

MOD 1:

60 x Wall Balls
40 x Abmat situps

Wednesday

3 RFT

400m
18 x Burpees
12 x Hang Power Cleans (50/40kg)
6 x HSPU (Max 2 x Abmats)

MOD 1:
35/25kg
20 sec HS hold or 12 x Push Ups

MOD 2:
60/45kg
Deficit HSPU

Tuesday

AMRAP 14

15 x Back Squats (40/30)
15 x Pull Ups
12 x Front Squats
12 x Box Jumps
9 x OH Squats
9 x Push Press

Bar taken from floor

MOD 1:
30/20kg
Jump Chins

MOD 2:
50/40kg

Monday

10 minutes - 3RM Deadlift

4 RFT

10 x Deadlifts (90/70)
20 x Toes to Bar
30 x Push Ups

MOD 1:
70/50kg
Hanging Knee Raise
HR Push Ups

MOD 2:
120/85kg

18 min time cap.

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

Saturday

4 RFT:

15 x SDHP (L1 30/20, L2 & L3 40/30)

15 x Push Press

15 x Overhead Squats

200m Run

Friday

Partner WOD

5 x RFT

30 x Wall Balls
30 x Hang Power Snatch (30/20, 40/30, 50/40)
30 x Push Ups
30 x  KB Goblet Squats* (L1 16/12, L2 24/16, L3 16/12)

Split reps as required

* L3 Double front rack KB squats

Thursday

AMRAP 16

1 x Ring or Bar Muscle Up (5 x Jump C2B/ 3 x C2B)

5 x Power Clean (40/30, 50/40, 80/60)

7 x HSPU

9 x Box Jumps

Wednesday

For time:

21/15/9

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

Toes to Bar

400m

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. 

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 Ring Dips
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.

Saturday

For Max Reps - 60 seconds on/20 seconds off:

2 rounds:

Calories Assault Bike
Hang clean & jerk (L1 30/20, L2 40/30, L3 50/40)
T2B
Wall Balls
KB Farmers Walk (24/16)
Calories Row

Friday

PARTNER WOD

AMRAP 25:

5 x Deadlifts (60/40, 80/60, 100/80)

7 x Bar Facing Burpees

9 x Alt. KB Clean & Press

Alternate rounds

Thursday

5 x RFT

10 x Hang Snatch (30/20, 40/30, 50/40)

10 x OH Squats

400m (L1 200m)

Wednesday

5 x 3 Power Clean

OTMEM 8 - 1 x Complex:

1 x Power Clean

1 x Hang Squat Clean

1 x Jerk

Use a weight to support a heavy but unbroken complex

Tuesday

AMRAP 14

7 x Toes to Bar

14 x Box Jumps

21 x Wall Balls

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)

16 min time cap.

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)

Saturday

"Baseline From Hell"

5 Rounds for time:

10 x Pull Ups

20 x Push Ups

30 x Situps 

40 x Air Squats

25 minute cut off.

Friday

AMRAP 25:

Parter A completes 400m run whilst Partner B completes AMRAP of:

15 x Air Squats

10 x Push Press (40/30)

5 x Toes to Bar

When partner A returns, swap and continue.

Record total rounds & reps.

Thursday

For Time:

150 x KB Swings (L1 16/12, L2 & L3 24/16)

At the start of the workout, and OTMEM stop and complete:

Burpees (L1 x 2, L2 x 3, L3 x 4)

Wednesday

10 Minutes - 1RM Snatch (Full)

3RFT

10 x Hang Power Snatch @ 60% 1RM

20 x Wall Balls

40 x Double Unders

200m

Tuesday

AMRAP 15

14 x Front Squats (30/20, 40/30, 50/30)

12 x Pull Ups

10 x Box Jumps (24/20")

Monday

OTMEM 6:

Strict Press - Work with a weight to support heavy, but unbroken sets

For Time:

15/12/9

Clean & Jerk (40/25, 50/30, 60/45)
Toes to Bar
Ring Dips

Saturday

"Diane"

21/15/9

Deadlifts @ 50% 1RM (Max 100/75kg)

HSPU