Wednesday

Conditioning:
With a running clock complete the following:
0-8 minutes run 800m
8-12 minutes run 400m
12-16 minutes run 400m
16-25 minutes run 200m
Then at 25 minutes complete the following:
5 Minute AMRAP
5 Power clean 50/60
5 Burpees

Mod 1: Power cleans 35/50
Mod 2: Power cleans 70/80

Tuesday

Strength: (Squat cycle continues)
6 x 4 at 80%

Conditioning:
6 rounds for time
10x Single arm KB snatch (5 left arm 5 right arm) 24/16
10x Box jump overs 20/24

Mod 1: KB swings eye height
Mod 2: KB 10 each arm

Extras:
5 Sets not for time of max Bar muscle ups rest as needed

Monday

Conditioning:
The Seven 7 rounds for time
7 Handstand push ups
7 Thrusters 50/60
7 Toes to bar
7 Deadlifts 80/100
7 Burpees
7 KB swing 24/32
Pull ups

Mod 1:
7 L sit DB press
7 Thrusters 35/40
7 Laying leg raises
7 Deadlifts 50/60
7 Burpees
7 KB swings 16/24
7 Ring rows

Extras:
Snatch
1x1@ 60%
2x1 @ 70%
2x1 @ 80%
1x1 @ 90%
1x1 @ Above 90%

Sunday

CrossFit open workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 100/70
55 wall-ball shots
55-calorie row
55 handstand push-ups

Mod 1: 60/40 for the deadlifts. Delete handstand push ups insert hand release push ups

Saturday

Olympic lifting:
4x4 Hang snatch
4x2 Snatch

Mod 1: If you are still learning or mastering the technique use this time with the coach to work on technique.

Conditioning:
4 minutes on 4 minutes off complete the following:
Round 1
Run 400m then in the remaining time
Max power snatch 50/40

Round 2
Run 400m then in the remaining time
Max Thrusters 40/30

Round 3
Run 400m then in the remaining time
Max push ups

Mod 1: Delete power snatch insert power clean 40/30

Friday

Conditioning:
35 Minute time cap complete the following
100m weighted walking lunge 10/5
50 Shoulder to overhead 40/30
50 Burpees
50 Box jumps
50 Wall balls
50 KB swings 24/16
100m Weighted walking lunge 10/5

Mod1: 15/20 for the Shoulder to overhead, 16/12 KB swings, Walking lunge unweighted.

Extras:
6x2 Hang squat cleans.
Focus here is perfect set up from the knee. Pause in the bottom push elbow high chest up and stand up.

Thursday

Australian Hero WOD McDonald & Gallagher
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.
PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

In pairs.

Round 1
Run 200m (Run together, then complete the 3 below movements separately one works one rests. Each partner completes all the reps) 
16 KB swings 24/16
16 Pull ups
16 Front Squat 50/30

Round 2
Run 200m
14 KB swings
14 Pull ups
14 Front Squats

Round 3
Run 200m
12 KB swings
12 Pull ups
12 Front squats

Wednesday

Strength:
Deadlift 10,8,6,4,2,2

Mod 1: 5x8 reps. Focus on stability throughout the movement. (This includes putting the bar down)

Conditioning:
30 Deadlifts 70/60
60 Double unders
20 Deadlift 90/70
40 Double unders
10 Deadlifts 100/80
20 Double unders
5 Deadlifts 120/90
10 Double unders 

Mod 1: Complete the first 2 rounds of deadlifts with 40/30, and the second 2 with 60/50. Multiply the skips by 2 or complete half the amount of double unders.

Extras:
5 minute AMRAP GHD sit up, then
Accumulate 50m of handstand walking

Tuesday

Strength:
4x12 Strict press

Condioning:
14 Minute EMOM
Even: 12x Toes to bar
Odd: 6x Power snatch 35/25

Mod 1: 20/15. Knee tucks
Mod 2: Squat snatch 70% 1RM

Extras:
Complete 20 legless rope climbs to the roof. (This is not for time. Rest as needed. If you think you might tear your hands prepare by taping. If that doesn't work STOP!)

Monday

Strength:
6x3 Back Squat at 80%

Conditioning: With a running clock complete the following as fast as possible. No cheating on the 4 minute rest! 😉
21-15-9
Pull ups
Burpees
Rest 4 minutes
21-15-9
Shoulder to overhead 50/40
Wall Balls

Mod 1: 35/25

Extras:
6x2 Split jerk
If you are not proficient at split jerk use this time to practice. Use the blocks so you don't start fatigued.

Sunday

Working towards the open!

Conditioning: CrossFit open 2016 workout 16.3
7 Minute AMRAP
10 Power snatch 35/25
3 Bar muscle ups

If you need to modify the Bar muscle ups, use this time to cycle through a movement you can do. Work back from these movements till you find one you can do:
Chest to bar pull ups do 6 instead of 3
Pull ups do 9 instead of 3 (Banded pull ups are ok if you are close)
Ring rows do 12 instead of 3

Saturday

Strength:
6x3 Ring row. Add weight where required

Barbell conditioning:
20 Minute EMOM.
Complete the following barbell complex every minute
1 Deadlift
1 Power clean
1 Squat clean
2 Jerks

Friday

Strength:
6x3 Back squat at 80%

Conditioning: In teams of 3 one person works through a whole round then swaps out. Once all 3 have gone start the cycle again.

25 Minute AMRAP
15 Cal Row
10 Sumo deadlift high pull 40/30
5 Toes to bar

Extras:
Snatch 5x1 at or above 80%
Snatch balance 5x2 (Choose a weight that you can complete the movement well. No prizes for heavy weight and terrible execution)
Snatch pulls at 5x3 105% reset for each lift not touch and go

Thursday

Mobility:
Spend 10 minutes rolling out and partner stretching

Conditioning: 3 sets of 4 minutes work, 2 minutes rest.
2 Burpees
10 Double unders
4 Burpees
20 Double unders
6 Burpees
30 Double unders
8 Burpees
40 Double unders
And so on till timed out

Start again at 2 Burpees and 10 Double unders at the start of each round

Mod 1: Single skips
Mod 2: Handstand push ups

Extras:
5 rounds for time
10 GHD Sit ups
10 Handstand push ups

Wednesday

Olympic Lifting:
Spend 15 minutes working up to a heavy Clean and Jerk. RECORD RESULTS

4 minutes on 4 minutes off:
Row 20 Cal
20 Push ups
10 Box Jumps 24/20

Repeat 4 times (24 minutes total)

Mod 1: Box step up, 10 Cal row
Mod 2: 30/24 inch Box jumps, 30 Cal row

Tuesday

Part 1:
Death by Burpees
Minute 1 = Do 1 Burpee
Minute 2 = Do 2 Burpees
Minute 3 = Do 3 Burpees
Minute 4 = Do 4 Burpees
And so on till you can not complete the required number in 1 minute.

Part 2:
4x 400m runs
Rest 2 minutes between efforts.

Extras:
10 minute EMOM
12 Pistol squats (6 each leg)

Monday

Strength:
6x3 Front Squat

Conditioning:
9 Minute AMRAP
20 Wall balls 9/6
10 Front squat 40/30 (Clean from ground)
5 Dips

Mod 1: 6/4 Wall ball, 35/25
Mod 2: Delete Dips add Ring Muscle ups

Sunday

CrossFit open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

If you get timed out rest 3 minutes and go back and start again till 20 minutes is up.

Saturday

Olympic lifting:
2 sets of 3 High hang clean
2 sets of 3 Hang clean
2 sets of power clean

3 Rounds for time
Run 400m
8  Power cleans 50/40
16 Box jumps
32 Sit ups

Friday

Part 1:
Row 10 minutes for max swapping when ever you require

Part 2:
Double helen
Run 400m each
21 Kettle bell swings (Over head) 16/12 each
12 Pull ups each
Repeat 3 times

One partner completes their part the other rests. Time is when last person finishes last pull up.

Extras: 4x 20 Cal air dyne rest 3 minutes between efforts

Thursday

Olympic lifting
Spend 15 minutes working up to a heavy single Snatch

Conditioning:
For time
20 Pull ups
100 Double unders
20 Power snatch 40/30
100 Double unders
20 Pull ups

Mod 1:30/20
Mod 2: 10 Ring muscle ups  50/40

Wednesday

Strength:
Back Squat for max load
1 Set of each
5 5 4 3 2 2

Conditioning:
21-15-9
Power snatch 40/30
Wall balls
Then, Run 800m

Mod 1 20/30
Mod 2 50/40

Extras:
10x 1 Squat clean and jerk >80%

Tuesday

Strength:

4 sets of 8 Strict press*
Use Dumbbells or Barbells or Mod 2 members complete Strict handstand push ups

Conditioning: (25 Minute time cap)
For time complete the following
1 Round of Cindy (5 Pull ups, 10 Push ups, 15 Squats)
25 Burpees
2 Rounds of Cindy
20 Burpees
3 Rounds of Cindy
15 Burpees
4 Rounds of Cindy
10 Burpees
5 Rounds of Cindy
5 Burpees

Notes:
The strength component is building strength for Handstand holds and shoulder stability. If possible team up and share the Dumbbells.

Monday

For time
Run 800m
32 Thrusters 35/25
32 Pull ups
Row 500m
16 Thrusters 35/25
16 Pull ups
Run 400m
8 Thrusters 35/25
8 Pull ups

Mod 1 15/20
Mod 2 Chest to bar 45/35

Extras: 100 GHD Sit ups

Sunday

CrossFit Open 16.1

Complete as many rounds and reps as possible in 20 minutes of:
 
8m overhead walking lunge 35/25
8 burpees
8m overhead walking lunge 35/25
8 chest-to-bar pull-ups

Mod 1 20/15
Mod 2 40/30

Saturday

Olympic lifting:
5 sets of 3 squat cleans and 1 jerk. Work weight up to a heavy set. Don't treat the last clean and jerk as one movement. Reset, focus, and the jerk the bar.

Conditioning:
60 seconds max Russian (Eye height) Kettle bell swings
60 seconds max cal on the air dyne
60 seconds max Wall walks
60 seconds max cal on the rower
Rest 60 seconds, repeat 4 times

Extras:
Every minute on the minute
2 rope climbs to roof

Friday

Strength: 45 seconds on 15 seconds off. (Form during movement not speed of movement)
Hollow rocks
Side plank pulse
Side plank pulse
Superman raises

4 times through (16 minutes)

Conditioning:
In pairs 0 to 5 minutes
Swapping every 5 reps max ground to overhead 35/50
5 to 10 minutes
Swapping every rep max 100m runs
10 to 20 minutes
Swapping every 15 reps max wall balls
Mod 1: 20/30
Mod 2: 50/60

Extras:
6x2 Back squat at 80%

Thursday

Strength choose one of the following:
a, 5 sets of max weighted strict pull ups. Choose a weight that allows at least 5 reps.
b, 5 Sets of max pull ups
c, 5 sets of max chin over the bar holds

Conditioning:
5 Rounds for time
Run 400m
12 Pull ups
12 Toes to bar

Wednesday

Strength:
6x2 Front squat at 80%

Conditioning:
3 minute AMRAP
50 Double under buy in then
15 Deadlift 70/60kg
15 burpee
Rest 3 minutes then,
3 Minute AMRAP
75 Double under buy in then
15 Deadlift 80/70kg
15 burpee
Rest 3 minutes then,
3 minute AMRAP
100 Double under buy in then
15 Deadlift 90/80kg
15 Burpee

MOD 1: 60/50 - 70/60 - 80/70
MOD 2: 100/70 - 110/80 - 120/90

Note: Deadlift weights must be light enough to enable mid-line control. If you can not maintain control then reduce the weight.

Extras: Every minute on the minute
Even: 30 seconds max GHD Sit ups 30 second rest
Odd: Max handstand push ups

Tuesday

Part 1:
5 rounds of 90 seconds on 30 seconds off for max distance on the rower. Rest must be above 2:10 pace

Part 2:
3 Rounds for time
Run 400m
12 Shoulder to overhead 50/40
12 Toes to Bar

 

Monday

Strength: 6x2 Back squat at 80%

Conditioning:
With a running clock complete 21-15-9
Squat cleans 50/30
Ring dips
Rest remainder of the time
At 10 minutes complete 15-10-5
Power cleans 60/40
Ring dips
Rest till 20 minutes
At 20 minutes 9-7-5
Hang squat clean 80/60
Ring dips

Extras:
4x3 Power snatch 60,70,80%
4x3 Snatch pulls at 100%