Wednesday 1 April 2020 - CrossFit

Warm up:
3 Rounds
1:00 Shuttle Runs
:30 Lunges
:30 Wall squats
:30 Push ups

Mobility

  • “ Lock Down Day 6 “
    MIXED FITNESS
    1 Minute per station for max reps on each:
    5 Rounds:
    Minute 1: Double unders ( Jump rope ) or jumping jacks
    Minute 2: 3 squats + 6 lunges (AMRAP 3+6 for the minute)
    Minute 3: Sit ups
    Minute 4: Burpees
    Minute 5: Rest

    For Minute 2, complete as many rounds of 3 squats and 6 lunges as possible within the minute.

    Total time is 24 Minutes.

Cool down:
Mobility


Tuesday 31 March 2020 - CrossFit

Warm up:
Tabata ( 20sec on/10sec off )
High Knees
Pass throughs ( PVC or Broomstick )

Mobility

  • “ Lock Down Day 5 “
    GYMNASTICS + UPPER BODY
    1: 6 Sets of:
    Max reps push ups + max time Handstand/Pike hold Rest 90 seconds between sets
    Set 1+4= Normal width push ups + normal width HS/Pike hold
    Set 2+5= Wide width push ups + wide width HS/Pike hold
    Set 3+6= Narrow width push ups + narrow width HS/Pike hold
    (To avoid too much volume, cap all push ups sets at 20 reps and all HS/Pike hold at 60s)
    Flow: Set 1- Normal, Set 2- Wide, Set 3- Narrow, repeat.

    2: 10 Rounds of:
    10 x Chair/Table/Couch dips +8 x Lateral shoulder raises + 8 x Front shoulder raises
    Rest 60s
    (Use small water bottles or something similar for the raises)

    3: 20s Work, 20s rest
    5 sets of each alternating stations:
    A: Single leg v-ups
    B: Hollow flutter kicks
    C: Atomic sit ups

Cool down:
Mobility


Monday 30 March 2020 - CrossFit

Warm up:
Warm up
3 Rounds
2:00 Shuttle runs or high knees and butt kicks
10 x Wall squats
10 x V-Sit ups

Mobility

  • “ Lock Down Day 4
    1: Squat complex:
    3 Rounds
    12 x Tempo sumo squat ( 3s down/3s up )
    +
    12 x Jump squat Rest 60-90s

    2: Lunge complex:
    3 Rounds
    6 x Per leg Tempo split squats same tempo as #1
    +
    12 x Alternating jumping lunges
    Rest 60-90s

    3: Core complex:
    4 Rounds
    20 x Hollow rocks Rest 15s
    15 x Pike ups Rest 15s
    10 x Straddle ups Rest as needed

    4: 10 min AMRAP
    Burpees
    EMOM ( Every minute on the minute )
    Complete 16 x Mountain climbers

Cool down:
Mobility


Saturday 28 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Shuttle Runs/High knees ( depending on space available )
10 x Spiderman Lunges
10 x Push ups

Mobility

  • “ Lock Down Day #2
    5 Rounds ( 19 Min Total time )
    3 Min AMRAP:
    3 Burpees
    6 Jumping lunges
    9 Squats
    Rest 1 minute

Cool down:
Mobility


Friday 27 March 2020 - CrossFit

Warm up:
Tabata
Lunges
Mountain Climbers

Mobility

  • Lock Down Day #1
    10 Burpees

    20 Push ups
    10 Burpees

    30 Sit ups
    20 Push ups
    10 Burpees

    40 Jumping Lunges
    30 Sit Ups
    20 Push Ups
    10 Burpees

    50 Air Squats
    40 Jumping Lunges
    30 Sit Ups
    20 Push Ups
    10 Burpees

    If you need more volume for this workout, add 10 Reps to each one of the movements, your rep scheme should look like this then:
    60 Air Squats
    50 Jumping Lunges
    40 Sit Ups
    30 Push Ups
    20 Burpees

Cool down:
Mobility


Thursday 26 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Run
5 x Narrow Pushups
5 x Wide Pushups
5 x Strict pull ups
10 x Wall squats

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 10 x Strict Pull ups
    Min 2: 12 x Strict Ring Dips
    Min 3: 20 x Banded Face pulls ( increase resistance if necessary )
  • “ Lock Down “
    15 Min Ascending Ladder
    2-4-6-8-10-12-14-16-18-etc
    Medball cleans ( 15/10 )
    Pull ups
    Push Press ( 50/30 )

Cool down:
Mobility


Wednesday 25 March 2020 - CrossFit

Warm up:
3 Rounds
:30 High Knees
:30 Double Dumbbell Snatch ( light )
30 x Mountain Climbers
30 x Plate Hops

Mobility

  • “ Itchy lung “
    4 Rounds ( 26 minutes )
    5 Minute AMRAP
    Row 500m
    Then in remaining time complete rounds of:
    30 x Double unders
    3 x Devils press ( 25’s/15’s )
    Rest 2 minutes

Cool down:
Mobility


Tuesday 24 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Row
10 x Strict Presses
10 x Kipping swings
10 x Tempo box step downs ( 5/5 )

Mobility

  • Strength
    10 Min EMOTM
    1 x Strict Press
    3 x Push presses
    Increase weight every 2nd round only
  • “ Bloody Mary “
    20 Min AMRAP
    5 x HSPU’s
    10 x Pistol squats
    15 x Toes To Bar

Cool down:
Mobility


Monday 23 March 2020 - CrossFit

Warm up:
8 Rounds
:30 Bike/Row
:30 Rest

3 Rounds
10 x Paused Squats ( hold a weight plate )
10 x Dumbbell Snatches
:30 Front Rack Fixer

  • Strength
    12 Min EMOTM
    3-3-3-3-2-2-2-2-1-1-1-1
    Front Squats
    Build to a 1 Rep Max for the day
  • The Open 20.1
    10 rounds for Time of:
    8 Ground-to-Overheads (43/30 kg)
    10 bar-facing Burpees

    Time cap: 15 minutes

Cool down:
Mobility


Friday 20 March 2020 - CrossFit

Warm up:
Tabata
High Knees
Tempo wall squats

Side Shuffles
Muscle Snatch

Mobility

  • Strength
    Every 90 Seconds x 12 Minutes
    3 x Snatch Deadlifts
    2 x Snatch Pulls
    1 x Paused Power Snatch ( 3s Pause @ Knee and in the catch )
  • “ Hot Surface “
    For Time
    75 x Power Snatches ( 35/20 )
    75 x Wall Balls ( 10/7 )

Cool down:
Mobility


Thursday 19 March 2020 - CrossFit

Warm up:
5 Min Double Under Practice

3 Rounds
10 x Pike Push ups
10 x KB swings
15 Seconds Hand Stand hold

Mobility

  • “ Smooth Sailing “
    In Teams of 2
    30 Min Alternating EMOTM
    Min 1: Max Calories Bike/Row
    Min 2: 6 x HSPU’s + 8 x KB Swings ( 32/16 )
    Min 3: Rest

Cool down:
Mobility


Wednesday 18 March 2020 - CrossFit

Warm up:
5 Min Bike/Row

Mobility: Hips, shoulders, spine, ankles, wrists

  • Skill
    2 x 8 Reps
    Goodmornings
    Deadlifts
    Clean Pulls
    Muscle Cleans
    Front Squats

    3 x 5 Reps
    Power Cleans
    Front Squats
    Squat Cleans
  • Strength
    4 Rounds
    15 Min EMOTM
    3 x Squat Cleans @ 70%
    2 x Squat Cleans @ 80%
    1 x Squat Clean @ 90%
    Rest 1:00

Cool down:
Mobility


Tuesday 17 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 DU’s
10 x Kipping swings
10 x Strict Press BTN
20 x Banded Pull aparts

Mobility

  • Strength
    6 Min EMOTM
    3 x Strict Presses

    6 Min EMOTM
    5 x Push Presses
  • “ Instant Regret “
    For Time
    60 Cal Row/Bike
    50 x DB Snatches ( 25/15 )
    40 x Toes To Bar
    30 x Push Presses ( 50/30 )
    20 x HSPU’s

Cool down:
Mobility


Monday 16 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Row
10 x Wall Squats
10 x Side lunges
10 x Dive Bombers

Mobility

  • Strength
    12 Min EMOTM
    5 x 5 Back squats
    3 x 3 Back squats
    4 x 1 Back squat
    Build to a 1 Rep Max Heavy Back squat
  • “ Quarantine “
    15 Min AMRAP
    3 Rounds Cindy
    5 x Pull ups
    10 x Push ups
    15 x Squats

    Then
    15 x Burpee Box Overs ( 24”/20” )

Cool down:
Mobility


Friday 13 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Row
10 x Deadlifts
10 x Hang cleans
5 x Burpees

Mobility

  • “ Friday the 13th “
    4 Min AMRAP x 4 ( 28 Min )
    20/15 Cal Bike/Row Buy in ( alternate between the rower and bike each round )
    12 x Power Cleans ( 60/35 )
    10 x Lateral Burpees over the bar

    Rest 4:00 between rounds

Cool down:
Mobility


Thursday 12 March 2020 - CrossFit

Warm up:
8 Rounds ( partner up, one works, one Wall sits )
:30 Bike/Row
:30 Off

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 10 x Strict pull ups
    Min 2: 10 x Seated Dumbbell Strict Press ( floor )
  • “ Airborne “
    For Time ( 15 Min cap )
    3 Rounds
    20 x Kettlebell Swings ( 32/16 ) Russian
    18 x Toes To Bar
    400m Run

Cool down:
Mobility


Wednesday 11 March 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row

3 Rounds
10 x Snatch Grip Push Press BTN
10 x PVC OH Wall Squat
10 x Snatch Deadlift

Mobility

  • Skill
    1 Round
    10 Reps Each
    Muscle snatch from the hip
    Power snatch from the hip
    Tall snatch
    Snatch balance
    Paused overhead squat

    With a light barbell, 2x5 reps of each:
    Tall snatch
    Hang power snatch
    Hang squat snatch
  • Strength
    Every 90 Seconds x 15 Min
    2 x Hang Squat Snatches
    3 x OH Squats
    Build in weight each set, no misses allowed

Cool down:
Mobility


Tuesday 10 March 2020 - CrossFit

Warm up:
3 Min Double under Practice
3 Rounds
10 x Box Step Overs
10 x Pike Push ups
20 x Banded Pull aparts

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 40s Handstand Hold
    Min 2: 10 x Bent over Barbell rows ( 40% BW )
    Etc.....
  • “ Demolition Derby “
    For Time
    Block Run
    50 x DB Box Step Overs ( 25’s/15’s ) 24”/20”
    50 x HSPU’s

Cool down:
Mobility


Monday 9 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
5 x Pause Back Squats
5 x Pause Front Squats
5 x Burpee Broad jumps
5 x Strict Pull ups

Mobility

  • Strength
    16 Min EMOTM
    Min 1 - 6
    3 x Back Squats
    1 x Front squats
    Build to this week’s weight: 85%
    Min 7: 4 x Back Squats
    Min 8: 2 x Front Squats
  • “ Squeaky Seesaw “
    For Time ( 15 Min Cap )
    20-18-16-14-12-10-8-6-4-2
    Wall Balls ( 10/7 )
    1-2-3-4-5-6-7-8-9-10
    Burpees
    Pull ups

Cool down:
Mobility


Friday 6 March 2020 - CrossFit

Warm up:
3 Rounds
2:00 Bike/Run/Row
10 x Wall squats
10 x BTN Strict Press
5 x Burpees

Mobility

  • “ Run Flats “
    4 Rounds For Total reps ( 15 Min )
    1 Min Per Station
    Medball Cleans ( 15/10 )
    Push Press ( 40/25 )
    Burpees
    Rest
  • Aerobic Capacity
    Tabata x 2 Rounds
    Bike/Row
    2:00 Rest between Rounds

Cool down:
Mobility


Thursday 5 March 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
20m Lunges
10 x Goodmornings
:30 Gymnastic Swim
10 x Kipping swings

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 2 x 5s Tempo Deadlifts + 3 x Deadlifts ( Build to a weight where you complete all reps touch and go, without losing proper form )
    Min 2: 8 x Strict Toes To Bar / Knee raises
    Min 3: 45s Side Plank Alternate Rounds
  • " Cold Feet "
    3 Min AMRAP x 3
    5 x DB Box Step Overs ( 25â??s/15â??s ) 24â?/20â?
    7 x HSPUâ??s
    9 x Toes To Bar

    3 Min Rest

Cool down:
Mobility


Wednesday 4 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Run/Bike/Row
10 x Alternating KB Push Press
12 x Kettlebell high pulls
:30 KB OH hold

Mobility

  • Skill
    5 Min EMOM
    5 x Split Presses ( keep it light, focus on form throughout the whole movement )

    Every 90 Sec for 6:00
    3 x Paused Split Jerks ( 2s in dip, 2s in catch )

  • Strength
    10 Min EMOM
    3 x Split Jerks ( build to a moderately heavy 3 Rep for the day )
  • “ Slugger “
    In Teams of 2
    8 Min AMRAP
    10 Cal Bike
    15 x KB Swings ( 32/16 ) American
    Partner A finishes a full round before B can start. Alternate rounds, go hard.

Cool down:
Mobility


Tuesday 3 March 2020 - CrossFit

Warm up:
3 Min Double under Practice
3 Rounds
10 x Scap Pull ups
10 x Kipping swings
10 x DB Hang Snatch ( 5/5 )

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 10 x Strict Pull Ups
    Min 2: 10 x Strict Ring Dips / 15 x Box Dips
  • “ The Hoff “
    15 Min AMRAP
    2 Rounds
    18 x 1 Arm DB Hang snatch
    12 x Pull Ups

    Then
    30 x Hand Release Push ups
    30 x Sit ups

Cool down:
Mobility


Monday 2 March 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
10 x Jumping squats
5 x Burpees
10 x V-Sit ups

Mobility

  • Strength
    16 Min EMOTM
    Min 1 - 6
    3 x Back Squats
    1 x Front squats
    Build to this week’s weight: 82%
    Min 7: 4 x Back Squats
    Min 8: 2 x Front Squats
  • “ Bolt “
    10 Rounds for Time
    5 x Thrusters ( 40/25 )
    5 x Bar Facing Burpees

Cool down:
Mobility


Friday 28 February 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
:30 Box Step Ups
:30 Banded Pull Aparts
:30 Pike Push Ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1:
    10 x Weighted Pistol squats ( 5/5 )
    Or
    Weighted tempo box step downs
    Min 2:
    30 Sec Sand Bag/odd object carry
  • “ The Gas Chamber “
    For Time
    100 x Burpee Box Overs ( 24”/20” )
    E2MOTM
    10 x HSPU’s

Cool down:
Mobility


Thursday 27 February 2020 - CrossFit

Warm up:
3 Rounds
50 x Single Unders
10 x Kipping swings
10 x Dumbbell Hang Clean & Jerks

Mobility

  • Strength
    15 Min EMOTM
    Min 1: 15 x Inverted Row
    Min 2: 10 x Dumbbell Strict Press ( 5/5 )
    Min 3: :40 Hollow hold
  • “ Triple Bypass “
    For Time ( 12 Min Cap )
    3 Rounds
    20 x 1Arm Dumbbell Hang Clean & Jerks (25/15)
    15 x Toes To Bar
    100 x DU’s

Cool down:
Mobility


Wednesday 26 February 2020 - CrossFit

Warm up:
3 Min Bike, Run or Row

Mobility

  • Skill
    1 Round x 10 reps ( bars only )
    Snatch Grip Push press BTN
    Muscle Snatch
    Pressing Snatch Balance
    OH Squat
    Hang Power Snatch

    2 x 5 Reps ( light load )
    Power Snatch
    OH Squats
    Squat snatch
  • Strength
    10 Min EMOTM
    Build to a heavy 1 Rep Snatch Balance for the day

    15 Min EMOTM
    Build to a heavy 1 Rep squat snatch for the day

Cool down:
Mobility


Tuesday 25 February 2020 - CrossFit

Warm up:
3 Min DU’s Practice
3 Rounds
10 x KB Romanian Deadlift
10 x KB swings
10 x Pike Push ups

Mobility

  • Strength
    5 Minutes
    Deadlift Prep
    10 Min EMOTM
    Odd Min: 9-7-5-3-3
    Even Min: 3 x Strict HSPU’s + 7 x Kipping HSPU’s
    15min Total time
  • “ Frostbite “
    Every 4:00 x 4 Rounds
    20/15 Cal Bike/Row ( Scaled 16/12 calories )
    10 x Wallballs ( 10/7 )
    15 x Hand Release Push ups

    Second Heat will start 2:00 after the first heat every round. ( Total time 18 Min )
    Slowest round is your score

Cool down:
Mobility


Monday 24 February 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
5 x Pause Back Squats
5 x Pause Front Squats
5 x Strict Pull ups
10 x Hollow Rocks
10 x Supermans

Mobility

  • Strength
    16 Min EMOTM
    Min 1 - 6
    3 x Back Squats
    1 x Front squats
    Build to this week’s weight: 79%
    Min 7: 4 x Back Squats
    Min 8: 2 x Front Squats
  • “ Beam me up Scotty “
    12 Min Ascending ladder
    2-4-6-8-10-12-14-etc
    Pull Ups
    1 Arm OH Lunges ( 25/15 )
    Burpees

Cool down:
Mobility


Friday 21 February 2020 - CrossFit

Warm up:
5 Min DU’s practice

3 Rounds
10 x Kettlebell Romanian Deadlift
10 x Kettlebell swings
10 x Dumbbell Push Press ( 5/5 )

Mobility

  • Strength
    Every 2:00 For 7 Rounds
    10-9-8-7-6-5-5
    Bench press ( build to Bodyweight )
    Deadlift ( build to 1,5 x Bodyweight )

    Score here is the final weights of both lifts added together
  • “ Running with Scissors “
    For Time
    21-15-9
    Kettlebell Swings ( 32/16 )
    Double Dumbbell Push Press ( 25’s/15’s )
    100-75-50
    DU’s

Cool down:
Mobility


Thursday 20 February 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
:30 Box Step ups
:30 Inchworm
:30 Banded Pull Aparts
:30 Scap pull ups

Mobility

  • Strength
    4 Rounds
    10 x Strict Pull ups
    Rest 1:00
  • “ Wooden Stilts “
    4 Rounds For Time ( 20 Min Cap )
    10 x DB Box Step overs ( 25’s/15’s ) 24”/20”
    15 x HSPU’s
    400m Run
    * Then
    30 x Calorie Bike/Row Cash out

Cool down:
Mobility


Wednesday 19 February 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
1 x 10
Jefferson Curl
Goodmorning
Muscle Clean
Power Clean

Mobility

  • Skill
    Every 90 Seconds for 5 Rounds
    3 x Clean pulls
    3 x Pause Power clean
    3 x Hang Power Clean
  • Strength
    3 Rounds
    10 x 1 x Power Clean Every :30
    Rest 2:00
    Round 1 @ 70%
    Round 2 @ 75%
    Round 3 @ 80%

Cool down:
Mobility


Tuesday 18 February 2020 - CrossFit

Warm up:
Aerobic Capacity (12 Min Cap)
10 Rounds ( Relay style )
10/8 Cal Sprint Bike/Row/5 x 20m Sprints
5 x Medball Cleans

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5/5 Single Arm Strict Dumbbell Press
    Min 2: 20 x Crossover Suitcase Deadlifts
  • “ Merry go Round “
    10 Min AMRAP
    8 x Medball Cleans ( 15/10 )
    4 x 6” Target Burpees

Cool down:
Mobility


Monday 17 February 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
10 x Pause Goblet squats
10 x Side Lunges
10 x Kipping swings

Mobility

  • Strength
    16 Min EMOTM
    Min 1 - 6
    3 x Back Squats
    1 x Front squats
    Build to this week’s weight: 76%
    Min 7: 4 x Back Squats
    Min 8: 2 x Front Squats
  • “ Lit up “
    3 Rounds
    3 Min AMRAP
    7 x Toes To Bar
    7 x Push ups
    2 Min AMRAP
    Double Unders
    Rest 2:00

Cool down:
Mobility


Friday 14 February 2020 - CrossFit

Warm up:
Tabata
Bike/Row/Run
Jumping Squats

Cat & Cow
Dead bugs

Mobility

  • Strength
    12 Min EMOTM ( 4 Rounds )
    Min 1: 10 x Single Arm OH Squat ( 5/5 )
    Min 2: 15 x Inverted Rows
    Min 3: 40m Farmers Carry ( AHAP )
  • “ Emergency Landing “
    10 Min AMRAP
    9 x Power Cleans
    7 x Front Squats
    5 x Push Jerks
    10 x Bar Facing Burpees

    Rx 50/30

Cool down:
Mobility


Thursday 13 February 2020 - CrossFit

Warm up:
2 x Block Run

3 Rounds
10 x Kipping swings
10 x Kettlebell swings
30 x Plate Hops

Mobility

  • “ Double Espresso “
    16 Min AMRAP
    2 Rounds:
    5 x Devil Presses ( 25’s/15’s )
    12 x Toes To Bar
    * Then
    20 x HSPU’s
    100 x DU’s

Cool down:
Mobility


Wednesday 12 February 2020 - CrossFit

Warm up:
Tabata
BTN Snatch Grip Push Press
PVC Overhead Wall Squat

Mobility

  • Strength
    Every 90 Seconds x 9:00
    5 x BTN Snatch Grip Push Press

    Every 90 Seconds x 9:00
    3 x Paused OH Squats ( 5 Seconds in Pause )

    Every 90 Seconds x 9:00
    3 x Snatch Balances ( 2 sec Pause in the catch )
  • “ Yellow Light “
    For Time
    30 x Calorie Bike/Row
    50 x OH Squats ( 40/25 )
    30 x Calorie Bike/Row

Cool down:
Mobility


Tuesday 11 February 2020 - CrossFit

Warm up:
5 x DU’s practice
3 Rounds
5 x Jefferson Curls
10 x Good Mornings
15 x Scap pull ups

Mobility

  • Skill
    10 Min
    Practice the Butterfly/Kipping pull up
    Try to get your first strict pull up

    Those who can do these pull ups do the following:

    Every 2:00 for 5 Rounds
    Max Effort Unbroken Butterfly/Kipping pull ups
    Bike/Run/Row easy pace for the remaining time
  • “ Pile Driver “
    15 Min AMRAP
    10 x Deadlifts ( 80/45 )
    12 x DB Box Step ups ( 25/15 @ 24”/20” )
    20 x Hand Release Push Ups

Cool down:
Mobility


Monday 10 February 2020 - CrossFit

Warm up:
2 Min Run/Bike/Row

Sally Thrusters

Mobility

  • Strength
    16 Min EMOTM
    Min 1 - 6
    3 x Back Squats
    1 x Front squats
    Build to this week’s weight: 73%
    Min 7: 4 x Back Squats
    Min 8: 2 x Front Squats
  • “ Drug Lord “
    For Time
    15-12-9
    Bear Complex ( 40/25 )
    Clean + Front Squat + Press + Back Squat + Press
    21-15-9
    Bar Facing Burpees

Cool down:
Mobility


Friday 7 February 2020 - CrossFit

Warm up:
3 Rounds
100 x Single unders
10 x Goblet Squats
10 x Nordic Hammie Curls
10 x Deadlifts ( Light load )

Mobility

  • Strength
    5 Rounds Every 3 Min for Quality
    8 x Deadlifts ( Touch and go )
    8 x Tempo Box Step Downs
    3 x Max Distance Broad jump
    Building in weight to approximately the weight you’ll be using for the Conditioning Part.
  • “ Bear Trap “
    12 Min AMRAP
    6 x Deadlifts ( 120/65 )
    6 x HSPU’s
    20 x Pistol Squats after every third round i.e.
    Rounds 3, 6, 9, etc

Cool down:
Mobility


Wednesday 5 February 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
Mobility
1 x 10 Reps ( Bar Only )
Goodmornings
Deadlifts
Muscle Cleans
High Hang Power Clean
Front Squats

  • Clean Primer
    Every 3 Min
    3 x 5 Reps ( Light load )
    Power Cleans
    Front squats
    Squat cleans
  • Strength
    Every 2 Min For 12 Min
    2 x Power Cleans
    1 x Squat Clean
    Build to a heavy complex

Cool down:
Mobility


Tuesday 4 February 2020 - CrossFit

Warm up:
5 Min DU’s Practice
3 Rounds
10 x Tempo Banded pull aparts
10 x Box Step ups
10 x Kettlebell swings

Mobility

  • Strength
    Tabata
    #1 Max Effort Sit ups
    #2 Max Effort Strict HSPU’s
  • “ Tombstone “
    15 Min AMRAP
    100 x DU’s
    20 x DB Snatches
    15 x Burpee Box Overs ( 24”/20” )

Cool down:
Mobility


Monday 3 February 2020 - CrossFit

Warm up:
3 Rounds
1:00 Run/Bike/Row
20 x Jumping lunges
1:00 Squat Hold
20 x Scap Pull ups

Mobility

  • Strength
    Week 1 of 6 of this year’s first squat and press strength cycle. This will be a combo of front and back squats every Monday, and a press on Tuesdays. If you do not have a 1 Rep max Front or Back squat, work on your bodyweight for these percentages. Each week will increase with 3%

    16 Min EMOTM
    Min 1 - 6
    3 x Back Squats
    1 x Front squats
    Build to this week’s weight: 70%
    Min 7: 4 x Back Squats
    Min 8: 2 x Front Squats
    Etc
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility


Friday 31 January 2020 - CrossFit

Warm up:
Tabata
Bike/Row
Run
Double unders

Mobility

  • Strength
    4 Rounds
    Min 1: 12 x Dumbbell Floor Press
    Min 2: Side Plank ( full minute ) alt sides after each round.
  • “ Cannibal “
    For Time
    15-12-9
    Devil’s presses ( 25’s/15’s )
    30-24-18
    Box Jumps ( 24”/20” )

Cool down:
Mobility


Thursday 30 January 2020 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Wall squats
10 x Scap pull ups
10 x Kipping swings

Hip & Shoulder mobility

  • “ Compound Interest “
    5 Rounds for Time ( 30 Min Cap )
    400m Run
    20 x Wallballs ( 10/7 )
    12 x Toes To Bar

Cool down:
Mobility


Wednesday 29 January 2020 - CrossFit

Warm up:
Roxanne Burpees
3 Rounds
20m Inchworm
20m Broad jump
40m Overhead Kettlebell walk

Mobility

  • Strength
    24Min EMOTM ( 5 Rounds )
    Min 1: 6 x Dumbbell snatch AHAP
    Min 2: 8 x Snatch Deadlifts ( 4 to below Knee, 4 to mid thigh )
    Min 3: 45sec Front Rack KB walk ( AHAP )
    Min 4: 50 x DU’s
    Min 5: Rest

Cool down:
Mobility


Tuesday 28 January 2020 - CrossFit

Warm up:
3 Rounds
1:00 DU’s
10 x Strict press
10 x Hollow Rocks to Superman
20 x Banded Pull Aparts

Mobility

  • Strength
    Every 2:00 x 5 Rounds
    6 x Strict Press
    10 x Bent over Rows ( Dumbbells )
  • “ Kansas City Shuffle “
    3 Min AMRAP / 3:00 Rest x 4 Rounds ( 21 Min )
    10 x DB Box Step overs
    15 x Burpees
    Max Effort Calories Bike/Row/20m Shuttles

    Total amount of Calories/laps is your score

Cool down:
Mobility


Monday 27 January 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
5 x Half Squat down
5 x Squat hops
5 x Half squat up
5 x Air squats
1:00 Gymnastic swim ( :30 Up & Down :30 Forward & Backward )
10 x Scap pull ups

Mobility

  • Strength
    Every 3:00 x 5 Rounds ( 15 Min )
    10 x Rear foot elevated Split Squat (Dumbbells)
    1 x Wall Climber
    10 x Shoulder Taps / Hip Taps
    :20 Handstand Hold
  • “ High Speed Chase “
    For Time
    Run 800m
    3 Rounds
    15 x Pull ups
    20 x Hand release Push ups
    40 x Air Squats
    * Then
    400m Run Cash out

Cool down:
Mobility


Friday 24 January 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
:30 Goodmornings
:30 Hollow Rock
:30 Supermans
:30 Cat & Cow

Mobility

  • Strength
    5 Rounds for Quality
    Min 1: 3 x Tempo Deadlifts 3sec up 3 sec down ( build to 75% )
    Min 2: 8 x Strict Toes To Bar
  • " Wonderland "
    For Time
    50/35 Cal Bike
    50 x Thrusters ( 30/20 )
    50 x Lateral Burpees over the bar

    This is a sprint, dig deep, push hard and test how far you can go.

Cool down:
Mobility


Thursday 23 January 2020 - CrossFit

Warm up:
Tabata
DU’s
Pike Push ups

10m Shuttle sprints
Scap pull ups

Mobility

  • Strength
    4 Rounds ( 12:00 )
    10 x Strict Pull ups
    Max Effort Barbell bent over rows till failure
    1:00 Run
  • “ Deception “
    15 Min AMRAP
    20 x DB Box Step ups ( 25/15 )
    10 x HSPU’s
    35 x DU’s

Cool down:
Mobility


Wednesday 22 January 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
Mobility

1 Round ( Bars only )
10 x Good mornings
10 x Clean Deadlift + Shrug
10 x Clean Pulls
10 x Muscle Cleans
10 x High Hang power Clean

2 Rounds ( light load )
5 x Hang Power Cleans
5 x Front Squats
5 x Squat Cleans

  • Strength
    15 Min EMOTM
    1 x Power Clean
    1 x Squat Clean

    Build to a moderately heavy set
  • “ Pump Fiction “
    For Time
    50 x Power Cleans ( 60/35 )
    15 x Hand Release Pushups every time you break

Cool down:
Mobility


Tuesday 21 January 2020 - CrossFit

Warm up:
3 Rounds
20m Lunges
20m Bear Crawl

2 Rounds
10 x Wall Squats
10 x Jump Knee Tucks
10 x Sumo Deadlift High Pull

Mobility

  • Strength
    4 Rounds
    :40 Max Unbroken Inverted Rows
    :20 Rest
    :40 Hollow Hold
    :20 Rest
  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Cool down:
Mobility


Monday 20 January 2020 - CrossFit

Warm up:
5 Min Double under practice
3 Rounds
10 x Box Step ups
10 x Scap pull ups
10 x Kipping swings

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 3 x Tempo Front Squats ( 7 Sec Down )
    Min 2: 10 x Dumbbell Strict Press
  • “ Groundhog Day “
    16 Min AMRAP
    10 x Toes to Bar
    15 x Burpees

Cool down:
Mobility


Friday 17 January 2020 - CrossFit

Warm up:
Tabata
Side Shuffle
Lunges

Wall squats
Plate hops

Mobility

  • “ Militia “
    For Time
    150 Wallballs ( 10/7 )
    Every time you break do:
    5 x DB Burpee Box Step Overs ( 25’s/15’s ) 24”/20”
    50 Calories Bike Cash Out

Cool down:
Mobility


Thursday 16 January 2020 - CrossFit

Warm up:
Aerobic Capacity ( 18:30 )
Bike/Row
4 x 1:00 on / :30 Off
Run
4 x 1:00 on / :30 Off
Skipping
4 x 1:00 on / :30 Off

1:00 rest between stations

Mobility

  • Strength
    5 Rounds
    Max Effort Strict Unbroken HSPU’s
    Max Effort Strict Pull ups
    Rest 1:00
  • “ Hot Cross Buns “
    For Time
    21-15-9
    Kettlebell swings ( 32/16 ) American
    Toes To Bar
    Ring Dips/Box Dips

Cool down:
Mobility


Wednesday 15 January 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
Mobility
Banded Overhead fix
PVC Overhead Wall Squat
Back roll in overhead
T-Spine Opener
Hip Opener
Ankle stretch Wall Push

  • Primer
    1 Round ( empty bar )
    10 x Snatch Grip Strict Press
    10 x Snatch Grip Push Press
    10 x Pause Overhead Squats
    10 x Muscle Snatch
    10 x Hang Power Snatch
  • Strength
    #1
    5 Min EMOTM
    3 x Snatch Balance from Rack

    #2
    5 Min EMOTM
    3 x High Hang Squat snatch

    #3
    5 Min EMOTM
    2 x Pausing Squat snatch from floor
    3 Second pause at knee
  • “ Pot hole “
    7 Min AMRAP
    Hang Squat Snatch ( 40/25 )
    EMOTM complete:
    7 x Box Jumps ( 24”/20” )
    Total number of Squat Snatches is your score!

Cool down:
Mobility


Tuesday 14 January 2020 - CrossFit

Warm up:
3 Rounds
1:00 Skipping
:30 Banded Pull aparts
:30 Strict press BTN
:30 Plate Overhead Lunges

Mobility

  • Strength
    Every 90 Seconds for 12:00
    6-6-6-4-4-4-2-2-2
    Push Presses
    Building to a moderate to heavy 2 Rep for the day
  • “ Katana “
    15 Min AMRAP
    6 x Burpees
    9 x Push Presses ( 50/30 )
    12 x OH Lunges ( Same Weight )
    50 x DU’s

Cool down:
Mobility


Monday 13 January 2020 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
10 x Goodmornings
10 x Kettlebell swings
10 x Scap pull ups

Mobility

  • Strength
    Every 90 Seconds for 12:00
    5 x Deadlifts ( Touch and Go, No Dropping )
    Building to 80% of your 1 Rep Max
  • “ Gravity “
    Every 5:00 x 4
    400m Run
    30 x Air Squats
    20 x Push ups
    10 x Pull ups

    Your Score is the slowest Round
    If you cannot complete the work in the time window, complete this workout as a 20 Min AMRAP.

Cool down:
Mobility


Friday 10 January 2020 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
:30 Wall Sit
:30 Scap Pull ups
:30 Cat & Cow
:30 Pass Throughs

Mobility

  • Strength
    5 Rounds
    Min 1: 8 x Strict Pull ups
    Min 2: 40m Farmers Carry ( AHAP )
  • “ Black Lung “
    3 Rounds
    800m Run
    20 x Dumbbell Snatch ( 25/15 )

Cool down:
Mobility


Thursday 9 January 2020 - CrossFit

Warm up:
5 Min DU’s Practice

3 Rounds
10 x Pike Push ups
10 x Jump knee Tucks
10 x V-Sit ups

Mobility

  • Strength
    4 Rounds For Quality
    :40 Hollow Hold
    :20 Rest
    :40 Hand Stand Hold
    :20 Rest
  • “ Schizo “
    For Time ( 20 Min Time Cap )
    “ JT “
    21-15-9
    HSPU’s
    Ring Dips
    Push ups

    Straight into:
    2 Rounds
    50 x Sit ups
    25 x Box Jumps ( 24”/20” )

Cool down:
Mobility


Wednesday 8 January 2020 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds
5 x Goodmornings
5 x Kettlebell swings
5 x Clean pull unders
5 x Front Squats

Mobility

  • Strength
    Clean accessory work
    #1
    5 Min EMOTM
    3 x Deadlifts
    2 x Clean Pulls
    1 x Power Clean

    #2
    5 Min EMOTM
    1 x Power Clean
    1 x Front Squat
    1 x Squat Clean

  • Barbell Conditioning
    EMOTM
    Min 1: 3 x Squat cleans @ 65%
    Min 2: 2 x Squat cleans @ 70%
    Min 3: 1 x Squat cleans @ 75%
    Min 4: Rest
    Min 5: 3 x Squat cleans @ 70%
    Min 6: 2 x Squat cleans @ 75%
    Min 7: 1 x Squat cleans @ 80%
    Min 8: Rest
    Min 9: 3 x Squat cleans @ 75%
    Min 10: 2 x Squat cleans @ 80%
    Min 11: 1 x Squat cleans @ 85%
    Min 12: Rest

Cool down:
Mobility


Tuesday 7 January 2020 - CrossFit

Warm up:
4 Rounds
:30 Bike/Row
:30 Strict Press

4 Rounds
:30 Banded partner run
:30 Rest ( Switch )

Mobility

  • Strength
    Every 90 sec for 12 Min
    1 x Strict Press
    2 x Push Press
    3 x Push Jerk

    Build in weight to a heavy complex for the day
  • “ Hot wings “
    15 Min AMRAP
    15 x Pull ups / 7 x Bar MU’s
    10 x Push Jerks ( 60/35 ) ( 80/40 )
    75 x DU’s

Cool down:
Mobility


Monday 6 January 2020 - CrossFit

Warm up:
Tabata
High knees
Wall Squats

Scap pull ups
Banded pull aparts

Mobility

  • Strength
    Our next squat and press cycle will start in February when everyone is back in full swing.

    Every 90 sec for 12 Min
    5 x Front Rack Split Squats ( per leg )
  • “ Taser gun “
    For Time
    100 x Burpees
    EMOTM
    10 x Air Squats

Cool down:
Mobility


Thursday 19 December 2019 - CrossFit

Warm up:
4 Rounds
:30 Bike/Row
:30 Wall Sit
:30 Hollow Rock
:30 Scap Pull ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Strict + 8 x Kipping HSPU’s
    Min 2: 30 x Banded Pull Aparts
  • “ Two way Escalator “
    For Time
    10-9-8-7-6-5-4-3-2-1
    Toes To Bar
    10 x Box Step ups ( 10/7 )

    Then:
    100m Bear Crawl / 40m HS walk

Cool down:
Mobility


Wednesday 18 December 2019 - CrossFit

Warm up:
3 Rounds
10 x Snatch grip Deadlifts
10 x Kettlebell swings
10 x High Hang Muscle snatches

Mobility

  • Strength
    5 Min EMOTM
    3 x Snatch grip Tempo Deadlifts

    5 Min EMOTM
    3 x Snatch Pulls

    5 Min EMOTM
    3 x Power Snatches
  • “ Big Wheel “
    3 Rounds for Total reps ( 11 Min )
    1:00 Per Station
    Bike/Row
    Power Snatch ( 60/25 )
    Box Jumps ( 24”/20” )
    Rest

Cool down:
Mobility


Tuesday 17 December 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row

Tabata
Front squats
Push press

Mobility

  • Strength
    Week 5/5
    6 Min EMOTM
    3 x Front squats
    Building to starting weight

    6 Min EMOTM
    3 @ 85%
    1 @ 92%
    3 @ 85%
    1 @ 95%
    3 @ 85%
    1 @ 98%
  • “ Liquid Jelly “
    15 Min AMRAP
    30 x DU’s
    20 x Sit Ups
    10 x Push Press ( 60/35 )

Cool down:
Mobility


Friday 13 December 2019 - CrossFit

Warm up:
Aerobic Capacity
Tabata
Row
Bike
Run
DU’s

Overhead Squat Mobility
OH PVC Wall Squats
Big Turn away
Back Roll
T-Opener
Hip opener
Wall Twist

  • Strength
    Every 90 Seconds for 12 Min
    2 x Snatch Balances
    3 x OH Squats
    3 Second Pause after the last Squat
  • “ Double Trouble “
    10 Min Ascending ladder
    2-4-6-8-10-12-14-etc
    Overhead Squats ( 40/25 )
    Burpees Over the Bar

Cool down:
Mobility


Thursday 12 December 2019 - CrossFit

Warm up:
3 Rounds
1:00 Run
10 x Scap Pull ups
10 x Scap push ups
10 x Box Step ups

Mobility

  • Strength
    5 Rounds
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Strict Ring Dips / Box Dips
    :20 Rest
  • " Vengeance "
    Every 5 Min x 4 Rounds
    400m Run
    10 x Pull ups/7 x Bar MU’s
    10 x Box Step ups ( 25/15 @ 24�/20� )

    Slowest round is your score
    Amount of missed reps per round gets added to the time in seconds per rep.

Cool down:
Mobility


Wednesday 11 December 2019 - CrossFit

Warm up:
10 Rounds
10 Cal Bike/Row Sprint
Partner holds Plank

Mobility

  • Strength
    #1
    5 Min EMOTM
    5 x Clean Lift offs

    #2
    5 Min EMOTM
    5 x Deadlift + Shrug

    #3
    5 Min EMOTM
    5 x Clean Pulls ( low hang )

    Every 90 Seconds For 12 Min
    1 x Power Clean
    1 x High Hang Clean
    1 x Low Hang Clean

Cool down:
Mobility


Tuesday 10 December 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
20 x PVC Pass Throughs
15 x Good mornings
10 x Strict Press BTN

Mobility

  • Strength
    Every 90 Sec for 12:00
    5 x Push Jerks
    Building to a moderately heavy 5 Rep for the day
  • “ Bake Sale “
    For Time
    22-16-10
    Toes Toe Bar
    6” Target Burpees
    Deadlift ( 100/55 )

Cool down:
Mobility


Monday 9 December 2019 - CrossFit

Warm up:
Tabata
High knees
Butt Kicks

Mobility
3:00 Squat hold
1:00 Couch Stretch ( each leg )
1:00 Tricep Stretch ( each arm )
1:00 Ext Shoulder rotation ( each arm )

  • Strength
    Week 4/5
    6 Min EMOTM
    3 x Front Squats building to 85%

    6 Min EMOTM
    3 @ 85%
    1 @ 89%
    3 @ 85%
    1 @ 92%
    3 @ 85%
    1 @ 95%
  • “ Bonfire “
    15 Min AMRAP
    Buy-in 100 x Thrusters ( 20/15 )
    Then:
    50 x DU’s
    12 x Kettlebell Swings
    9 x HSPU’s

Cool down:
Mobility


Friday 6 December 2019 - CrossFit

Warm up:
5 Min DU’s Practice
3 Rounds
10 x Over head Squats
10 x Kipping swings
10 x Bottom Squat rotations

Mobility

  • Strength
    5 Min EMOTM
    2 x Snatch Grip Push Press BTN
    2 x OH Squats

    Every 90 Seconds for 9 Minutes
    1 x Snatch Grip Push Press BTN
    1 x Tempo OH Squat ( 10 Seconds )
    2 x Snatch Balances
  • “ Endgame “
    12 Min AMRAP
    9 x OH Squats ( 60/30 )
    6 x T2B
    3 x Wall Climbers/10m HS walk

Cool down:
Mobility


Thursday 5 December 2019 - CrossFit

Warm up:
8 Rounds ( move promptly on the :30 mark )
:30 Bike/Row
:30 Wall Squats
:30 Broad Jump
:30 Rest

Mobility

  • “ The Three Amigos “
    In Teams of 3
    For Time
    300 x Sit Ups ( Synchro )
    225 x Wall balls ( 10/7 ) ( UGOIGO )
    150 x Push ups ( Synchro )
    75 x Burpee Box Overs ( 24”/20” ) ( UGOIGO )

Cool down:
Mobility


Wednesday 4 December 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
10 x Snatch Grip Deadlift Shrugs
10 x Muscle Snatches
10 x Snatch Balances

Mobility

  • Strength
    Every 90 Sec x 9:00
    5 x Snatch Grip Deadlifts
    5 x Snatch Pulls ( From the knee )

    Every 90 Sec x 9:00
    1 x High Hang Power Snatch
    1 x Hang Power Snatch
    1 x Low Hang Power Snatch
    2 Sec Pause in the catch with each rep
  • “ Sledge Hammer “
    For Time
    40 x Hang Power Snatches ( 60/30 )

Cool down:
Mobility


Tuesday 3 December 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row

Tabata
Strict Press
Banded Pull Aparts

Mobility
Banded Tricep Stretch
Lower Pec Stretch
Seated wall slides
Banded lat stretch

  • Strength
    10 Min E2MOTM
    8 x Seated Dumbbell Press
    :30 Hollow hold
  • “ Jack Hammer “
    16 Min EMOTM
    Mad Effort per movement
    Min 1: Pull Ups
    Min 2: HSPU’s
    Min 3: 10m Shuttle Sprints
    Min 4: Rest

Cool down:
Mobility


Monday 2 December 2019 - CrossFit

Warm up:
3 Min DU’s Practice
3 Rounds
1:00 PVC Front squat Hold
1:00 External Should Rotation ( :30 Each side )
1:00 Hip Opener ( :30 Each side )

  • Strength
    Week 3/5
    6 Min EMOTM
    3 x Front Squats building to 80%

    6 Min EMOTM
    3 @ 80%
    1 @ 86%
    3 @ 80%
    1 @ 89%
    3 @ 80%
    1 @ 92%
  • “ Icarus “
    18 Min AMRAP
    2 Rounds
    12 x DB Snatches ( 25/15 )
    10 x 1 Arm DB OH Lunges (1 Arm Each Round)
    8 x Lateral Burpees over dumbbell

    * Then
    100 x DU’s

Cool down:
Mobility


Friday 29 November 2019 - CrossFit

Warm up:
Tabata
Run
PVC OH Wall squat

Sally Overhead Squat ( try with a bar )

Mobility:
Banded OH fixer
PVC Pass Throughs
Back Roll
T-Opener
Ankle Stretch with weight
Hip Opener

  • Strength
    Every 90 Seconds x 12 Minutes
    1 x Snatch Grip Push press
    5 x Overhead Squats
  • “ Treblinka “
    For Time
    21-15-9
    Power Snatches ( 50/30 )
    9-15-21
    Wall balls ( 10/7 )

    50 x DU’s after each round

Cool down:
Mobility


Thursday 28 November 2019 - CrossFit

Warm up:
Aerobic Capacity
10 Rounds
10 Calories Sprint
Light run till your partner/s finish their calories

Mobility

  • Strength
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 Weighted Wall Sit
    :20 Rest
  • “ Despicable “
    For Time
    21-18-15-12-9-6-3
    Toes To Bar
    Hand release Push ups

Cool down:
Mobility


Wednesday 27 November 2019 - CrossFit

Warm up:
Mixing things up a bit today with some odd object strength.

Tabata
Bike ( Arms only )
Banded Pull aparts

Shuttle runs
Lateral Box Step ups

Mobility

  • Strength
    5 Rounds
    Min 1: 10 x Bench Press
    Min 2: 40m Sandbag Carry
    Min 3: 40m Farmers Carry
    Min 4: 30 x Suitcase Deadlifts
    Min 5: Rest

Cool down:
Mobility


Tuesday 26 November 2019 - CrossFit

Warm up:
3 Min DU’s Practice

Tabata
Strict press
Goodmornings

Mobility

  • Strength
    Every 90 Seconds x 9:00
    5 x Strict Press BTN
    30 x DU’s
  • “ Curling Iron “
    3 Min AMRAP x 4 Rounds
    8 x Dumbbell Clean & Jerks ( 25’s/15’s )
    12 x Box Jump overs ( 24”/20” )
    16 x Sit ups

    * Rest 2:00

Cool down:
Mobility


Monday 25 November 2019 - CrossFit

Warm up:
3 Min Run/Bike/Row
3 Rounds
10 x Wall Squats
20m Lunges
10 x Scap pull ups

Mobility

  • Strength
    6 Min EMOTM
    3 x Front Squats
    Building to the day’s starting weight
    Every 90 seconds for 6 Rounds
    Front Squats
    3 @ 75%
    1 @ 83%
    3 @ 75%
    1 @ 86%
    3 @ 75%
    1 @ 89%
  • “ Avalanche “
    For Time
    800m Run
    50 x Burpees
    5 Rounds of “Mary”
    5 x HSPU’s
    10 x Pistol Squats
    15 x Pull ups

Cool down:
Mobility


Friday 22 November 2019 - CrossFit

Warm up:
3 Min Run
10 x OH PVC Wall Squat
10 x Scap pull ups
10 x Snatch Grip Push Press BTN

Mobility

  • Strength
    Week 1/5
    Overhead squat Cycle
    Every 90 Seconds x 15 Minutes
    2 x Snatch Grip Push presses
    1 x Pause OH Squat ( 5 second Pause in the bottom position )
    1 x OH Squat
  • “ Houdini “
    3 Rounds For Time ( 15 Min Cap )
    400m Run
    15 x OH Squats ( 40/25 )
    10 x Strict Pull ups / 6 x Ring Muscle ups

Cool down:
Mobility


Thursday 21 November 2019 - CrossFit

Warm up:
Aerobic Capacity
3 Rounds ( 24 Minutes )
2:00 Bike/Row
1:00 Double unders
1:00 Rest
2:00 Run
1:00 Double unders
1:00 Rest

Mobility

  • “ Domestic Violence “
    12 Min AMRAP
    3 x Wall Climbers
    6 x Devil’s Presses ( 25’/15’s )
    9 x Box Jumps ( 24”/20” )
    * Every second round complete 15 x Toes to Bar before continuing.

Cool down:
Mobility


Wednesday 20 November 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
5 x Deadlifts into Shrug
5 x Clean Pulls
5 x Muscle Cleans
5 x Power Cleans

Mobility

  • Strength
    5 Min EMOTM
    3 x Tempo Clean Pulls

    5 Min EMOTM ( 2 Sec Pause with each catch )
    1 x High Hang Power Cleans
    1 x Hang Power Cleans
    1 x Full Power Clean

    Every 90 Seconds for 15 Min
    5 x Touch n Go Power Cleans

Cool down:
Mobility


Tuesday 19 November 2019 - CrossFit

Warm up:
Tabata
Double unders
Mountain Climbers

Double unders
Strict press

Mobility

  • Strength
    10 Min E2MOTM

    5 x Strict Press BTN
    30 x DU’s

    Build to a heavy 5 Rep for the day
  • “ Russian Roulette “
    For Time ( Partition any way you want ) 20min Cap
    100 x DB Box Step ups ( 25/15 ) 24”/20”
    75 x KB swings ( 32/16 ) American
    50 x Strict HSPU’s

Cool down:
Mobility


Monday 18 November 2019 - CrossFit

Warm up:
We will be starting a new Squat and Press cycle this week for the next 5 Weeks which will round off just before we start slowing things down for the festive season.

Mondays: Front Squat ( Heavy waves )
Tuesdays: Press ( Boulder shoulder and midline strength )
Fridays: Overhead squat ( positional squats, building olympic lifting accessories )

3 Min Run/Bike/Row
3 Rounds
16 x KB Lateral Box Step ups ( 8 per leg )
15 x Hollow Rocks
10 x Dumbbell strict Press

Mobility

  • Strength
    6 Min EMOTM
    3 x Front Squats
    Building to the day’s starting weight
    Every 90 seconds for 6 Rounds
    Front Squats
    3 @ 70%
    1 @ 80%
    3 @ 70%
    1 @ 83%
    3 @ 70%
    1 @ 86%
  • “ Savage “
    15 Min AMRAP
    2 Rounds Cindy
    5 x Pull ups
    10 x Push ups
    15 x Squats

    2 Rounds of
    5 x Burpees
    10 x Dumbbell Snatches ( 25/15 )
    15 x Sit ups

Cool down:
Mobility


Friday 15 November 2019 - CrossFit

Warm up:
3 Rounds
2:00 Run/Bike/Row
10 x Kettlebell swings
10 x Dive bombers
10 x Jump knee tucks

Mobility

  • “ Lie Detector “
    4 Rounds For total reps ( 19 Minutes )
    1:00 Per Station
    Devils Presses ( 25’s/15’s )
    Double Unders
    Sit ups
    Bike/Row for calories
    Rest

Cool down:
Mobility


Thursday 14 November 2019 - CrossFit

Warm up:
3 Rounds
1:00 Lunges
1:00 Duck walk
1:00 Bear Crawl

Mobility

  • Strength
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 Prone Y
    :20 Rest
  • " Sea Legs "
    3 Rounds
    400m Run
    20 x Medball Cleans ( 15/10 )
    15 x HSPU’s
    10 x Pull ups / Bar Muscle ups

Cool down:
Mobility


Wednesday 13 November 2019 - CrossFit

Warm up:
5 Min Double Under Practice
1:00 On each Stretch
Pass Overs PVC
Big Turn Back
Bottom Squat Rotation
Back Roll on Wall overhead
Banded Overhead Fixer
Rotator Smash

  • Skill
    3 Rounds
    Every 90 seconds
    5 x Snatch Lift Offs
    4 x Snatch Pulls
    3 x Muscle Snatches
    2 x Power Snatches
  • Strength
    #1
    5 Min EMOTM
    3 x Snatch Lift offs AHAP

    #2
    5 Min EMOTM
    3 x Snatch Pulls AHAP

    #3
    5 Min EMOTM
    3 x Muscle Snatches

    #4
    9 Min Every 90 sec
    3 x Touch n Go Power Snatches

Cool down:
Mobility


Tuesday 12 November 2019 - CrossFit

Warm up:
3 Min Run/Bike/Row
3 Rounds
10 x Hang Cleans
10 x Push Jerks
10 x Box Step ups

Mobility

  • Strength
    4 Rounds
    :40 Handstand Hold
    :20 Rest
    :40 Max Effort Inverted Row
    :20 Rest
  • “ Runt “
    For Time
    5 Rounds
    9 x Hang Clean & Jerks ( 50/30 )
    12 x Pistol Squats

Cool down:
Mobility


Monday 11 November 2019 - CrossFit

Warm up:
3 Min Run
Sally Squats

Mobility

  • Strength
    Every 90 Seconds x 9:00
    5 x Dumbbell Front squat
    Build to a heavy set for the day
  • “ Rattlesnake “
    7 Min AMRAP
    8 x 1 Arm Dumbbell Thrusters ( 25/15 )
    10 x Toes To Bar
    40 x DU’s

    1:00 Rest

    7 Min AMRAP
    6 x Burpee Box Overs ( 24”/20” )
    9 x Sumo Deadlift High Pulls ( 40/25 )
    40 x DU’s

Cool down:
Mobility


Thursday 7 November 2019 - CrossFit

Warm up:
3 Rounds
1:00 Bear Crawl
1:00 Wall Sit
1:00 Side Plank ( each side )

Mobility

  • “ Boobie Trap “
    3 Min AMRAP x 5 ( 19 Min )
    20 x Air Squats
    10 x Burpees

    Rest 1:00

Cool down:
Mobility


Wednesday 6 November 2019 - CrossFit

Warm up:
Tabata
High Knees
Butt kicks

Goodmornings
Deadlifts

Mobility

  • Strength
    Every 90 Seconds for 12 Min
    5 x Snatch Grip Deadlift

    Main focus here is to drive out of the legs while keeping your back active
  • “ Roulette “
    Every 4:00 x 4 Rounds
    30 x Calories Bike/Row
    20 x Kettlebell swings ( 32/16 ) Russian
    10m Shuttles x Max Effort in time remaining

Cool down:
Mobility


Tuesday 5 November 2019 - CrossFit

Warm up:
5 Min DU’s Practice

1:00 Wall Twist
1:00 Cat & Cow
1:00 Pec Stretch
1:00 Back Roll
1:00 Forward roll ( hammies )
1:00 Calve Roll

  • Strength
    10 Min EMOTM
    Min 1: 8 x Dumbbell Strict presses
    Min 2: Max Effort Unbroken Strict Toes to Bar
  • “ Slush puppy “
    For Time
    30 x Handstand Push Ups
    40 x DB Snatches ( 25/15 )
    200 x DU’s
    40 x DB Box Step ups ( 25/15 )
    30 x Handstand Push Ups

Cool down:
Mobility


Tuesday 5 November 2019 - CrossFit

Warm up:
5 Min DU’s Practice

1:00 Wall Twist
1:00 Cat & Cow
1:00 Pec Stretch
1:00 Back Roll
1:00 Forward roll ( hammies )
1:00 Calve Roll

  • Strength
    10 Min EMOTM
    Min 1: 8 x Dumbbell Strict presses
    Min 2: Max Effort Unbroken Strict Toes to Bar
  • “ Slush puppy “
    For Time
    30 x Handstand Push Ups
    40 x DB Snatches ( 25/15 )
    200 x DU’s
    40 x DB Box Step ups ( 25/15 )
    30 x Handstand Push Ups

Cool down:
Mobility


Monday 4 November 2019 - CrossFit

Warm up:
5 Rounds
1:00 Run/Bike/Row
10 x Wall Squats
:30 Couch Stretch each leg

Mobility

  • Strength
    Every 90 Seconds x 15 Min
    5-5-5-4-4-4-3-3-3-1-1-1
    Back Squat
    Build to a new 1 Rep Max
  • “ Quicksand “
    6 Rounds
    :30 Max Effort Thrusters ( 50/30 )
    :30 Max Effort Pull Ups
    :30 Max Effort Burpees
    :30 Rest

Cool down:
Mobility


Thursday 31 October 2019 - CrossFit

Warm up:
Aerobic capacity ( 20Min Cap )
10 Rounds
10 x Calories Bike/Row Sprint
20m Shuttle runs moderate pace till it’s your turn on the Bike or Rower again

Mobility

  • Strength
    15 Min EMOTM
    Min 1: 40sec Hollow Hold
    Min 2: 12 x Strict Ring Dips
    Min 3: 10 x Inverted Barbell rows
  • “ Premonition “
    7 Min AMRAP
    1 Arm Overhead lunges ( 5 per side before switching ) ( 25/15 )
    EMOTM complete:
    10 x Kettlebell Swings ( 32/16 ) Russian

    Total amount of Lunges is your score

Cool down:
Mobility


Wednesday 30 October 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row
Mobility
1:00 per stretch
Armless prayer
Back roll
Tricep smash
Banded tricep stretch
Squat to stand
Wrist stretch

  • Strength
    15 Min EMOTM
    1 x Power Clean
    1 x Front Squat
    1 x Squat Clean
  • “ Trip Switch “
    8 Min AMRAP
    3 x Squat Cleans 60/35
    6 x Toes To Bar
    9 x Hand release push ups

Cool down:
Mobility


Tuesday 29 October 2019 - CrossFit

Warm up:
5 Min DU’s practice

3 Rounds
5 x Strict Press + 5 x Push Press
10 x Lateral Plate jumps
20 x Mountain Climbers

Mobility: Shoulders:
Banded Overhead Fix
Wall Tricep stretch
Wall hinge
Calve roll
Medial Trap Smash

  • Strength
    Every 90 seconds for 9:00
    5 x Push press
    Build to moderately heavy 5 Rep
  • “ Shutter Island “
    For Time
    21-15-9
    Push Press ( 60/30 )
    Lateral Burpees over the bar
    Cash out : 200 x DU’s

Cool down:
Mobility


Monday 28 October 2019 - CrossFit

Warm up:
3 Rounds
#1
100m Run
10 x Wall Squats
20m Spiderman lunges
10 x Scap pull ups
#2
100m Run
10 x Back squats ( empty bar )
20m Spiderman lunges
10 x Kipping swings
#3
100m Run
10 x Back Squats ( add a little weight )
20m Spiderman Lunges
10 x Strict pull ups

Mobility

  • Strength
    Week 5/5

    5 Min EMOTM
    3 x Back Squats building to starting weight

    11 Min EMOTM
    3 @ 83%
    2 @ 86%
    1 @ 89%
    Rest 1:00
    3 @ 86%
    2 @ 89%
    1 @ 92%
    Rest 1:00
    3 @ 89%
    2 @ 92%
    1 @ 95%
  • “ Mudslide “
    10 Min AMRAP
    6 x DB Box Step overs ( 25’s/15’s @ 24”/20” )
    9 x Pull ups/5 x Bar MU’s
    12 x Wall balls ( 10/7 )

Cool down:
Mobility


Thursday 24 October 2019 - CrossFit

Warm up:
3 Rounds
Min 1: Lunges
Min 2: Bear Crawl
Min 3: Bike/Row
Min 4: Wall sit/Jump knee tuck

Mobility

  • Skill
    Turkish Get up ( 10 Minutes )
    Complete 3 Per arm as heavy as possible
    Preferably a kettlebell
  • “ Fireball “
    16 Min EMOTM ( 4 Rounds )
    Min 1: 5 x Strict HSPU's + 8 x Kipping HSPU’s
    Min 2: 4 x Turkish Get ups ( 24/12 )
    Min 3: 15 x Box Jumps ( 24”/20” )
    Min 4: 30 x Suitcase Deadlifts ( 25/15 )

    248 Reps Total

Cool down:
Mobility


Wednesday 23 October 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row

3 Rounds
10 x Snatch Grip Deadlift + Shrug
10 x Snatch Pulls From high hang
10 x Power Snatches
10 x OH Squats

Mobility

  • Strength #1
    From the Rack
    6 Min EMOTM
    3 x Paused Snatch Balances ( 2 Sec Pause pause in catch and 2 Sec pause in Bottom of the squat )
  • Strength #2
    Every 2:00 x 12 Minutes
    2 x Power Snatches
    2 x Tall Squat snatches
    2 x Squat Snatches

Cool down:
Mobility


Tuesday 22 October 2019 - CrossFit

Warm up:
Aerobic Capacity
Death by: EMOTM
Bike/Row 2-4-6-8-10-etc Calories
Run 2-4-6-8-10-etc 10m Shuttles
Burpees 2-4-6-8-10etc
On a Running Clock for 32 Minutes: Every Minute the reps increase by 2 and continues till you cannot complete the round
Rest 1:00 after falling out of each station

Mobility

  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Cool down:
Mobility


Monday 21 October 2019 - CrossFit

Warm up:
3 Rounds
5 x Strict Pull ups
10 x Push ups
15 x Wall Squats

Mobility

  • Strength
    Week 4/5
    5 Min EMOTM
    3 x Back Squats building to starting weight

    11 Min EMOTM
    3 @ 80%
    2 @ 83%
    1 @ 86%
    Rest 1:00
    3 @ 83%
    2 @ 86%
    1 @ 89%
    Rest 1:00
    3 @ 86%
    2 @ 89%
    1 @ 92%
  • “ Cindy’s Revenge “
    20 Min AMRAP
    5 x Pull ups/C2B
    10 x HSPU’s
    15 x Front Squats ( 40/25 )

Cool down:
Mobility


Thursday 17 October 2019 - CrossFit

Warm up:
5 Min Double Under Practice

3 Rounds
:40 Wall Sit
:20 Rest
:40 Hollow Rock
:20 Rest
:40 Supermans
:20 Rest
:40 Kipping swings
:20 Rest

Mobility

  • Strength
    Every 2:00 for 10:00
    5 x 1 Arm DB overhead Squat ( per arm )
    Build to a heavy 5 Rep max per arm
    Straight into:
    10 x Strict Pull ups
  • “ Ebola “
    Every 3:00 for 15 Min
    12 x Sumo Deadlift High Pulls ( 40/25 )
    9 x Toes to Bar
    6 x Burpees over the bar/box

    135 Reps Total

Cool down:
Mobility


Wednesday 16 October 2019 - CrossFit

Warm up:
3 Rounds
2:00 Bike/Run/Row
10 x Clean Pulls
10 x Muscle Cleans
5 x Power Clean

Mobility

  • Strength
    Every 90 sec for 6:00
    3 x 5 sec Tempo Clean Pulls
    2 x Hang Power Cleans
    1 x Power Clean

    Every 90 sec for 9:00
    2 x Hang Power Cleans
    2 x Power Cleans

  • Development
    10Min EMOTM
    Min 1: 5 x Power Clean ( 60/35 )
    Min 2: 8 x DB Box Step overs ( 25’s/15’s & 24”/20” )

Cool down:
Mobility


Tuesday 15 October 2019 - CrossFit

Warm up:
Aerobic Capacity
8 Rounds
:30 Bike
:30 Rest
Directly into a Block Run

Mobility

  • Strength
    4 Rounds
    2:00 Max Effort Unbroken Strict Handstand Push ups
    Max Effort Double Unders in remaining time
    Rest 1:00
    Record only HSPU’s
  • “ Air Dancer “
    For Time
    27-21-15-9
    Wallballs ( 10/7 )
    Hand release Push ups

Cool down:
Mobility


Monday 14 October 2019 - CrossFit

Warm up:
Thunderstuck Burpees

3 Rounds
5 x Tempo Back squats ( 5 sec down )
20m Lunges
10 x Scap pull ups
10 x Kipping swings

Mobility

  • Strength
    Week 3/5
    5 Min EMOTM
    3 x Back Squats building to starting weight

    11 Min EMOTM
    3 @ 77%
    2 @ 80%
    1 @ 83%
    Rest 1:00
    3 @ 80%
    2 @ 83%
    1 @ 86%
    Rest 1:00
    3 @ 83%
    2 @ 86%
    1 @ 89%
  • “ Vomit Rocket “
    15 Min AMRAP
    12 x Pull ups/Chest to Bar
    15 x Box Jumps ( 24”/20” )
    18 x Dumbbell Snatches

Cool down:
Mobility


Thursday 10 October 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row
3 Rounds
40m Bear Crawl
20 x Suitcase Deadlifts
10 x V-Sit ups

Mobility

  • Strength
    3 Rounds ( 9:00 )
    1:00 Side Plank ( Left )
    :30 Dead Bug
    1:00 Side Plank ( Right )
    :30 Cat & Cow
  • “ Oil Spill “
    12 Min AMRAP
    10 x DB Box Step ups ( 25/15 @ 24”/20” )
    15 x KB Swings ( 24/16 )
    20 x Wall Walkers/10m HS Walk

Cool down:
Mobility


Wednesday 9 October 2019 - CrossFit

Warm up:
5 Min Run
5 Min Bike
5 Min Row

1:00 Pass throughs
1:00 Banded Overhead fix
1:00 Back Roll
1:00 Prayer stretch

  • Skill
    5 Min EMOTM
    3 x Tempo Snatch Pulls
    2 x Tall Power Snatch ( 2 Second pause in catch )
    1 x Power Snatch

    Keep loads light and focus on line of action and speed
  • Strength
    11 Min EMOTM
    Power Snatches
    3 @ 70%
    2 @ 73%
    1 @ 76%
    Rest 1:00
    3 @ 73%
    2 @ 76%
    1 @ 79%
    Rest 1:00
    3 @ 76%
    2 @ 79%
    1 @ 82%

Cool down:
Mobility


Tuesday 8 October 2019 - CrossFit

Warm up:
5 Min DU’s Practice

3 Rounds
10 x Scap pull ups
10 x Kipping swings
10 x Jump Knee Tucks

Mobility

  • Strength
    5 Rounds
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Hollow Hold
    :20 Rest
  • “ Sugar Rush “
    For Time ( 18 Min Cap )
    100 x DU’s
    50 x Toes To Bar
    100 x DU’s
    50 x Burpees
    100 x DU’s

Cool down:
Mobility


Monday 7 October 2019 - CrossFit

Warm up:
3 Min Run
3 Rounds
10 x Pause Back Squats ( bar only 2 sec pause )
10 x Cosack Squats
10 x Pike Push Ups

  • Strength
    Week 2/5
    5 Min EMOTM
    3 x Back Squats building to starting weight

    11 Min EMOTM
    3 @ 74%
    2 @ 77%
    1 @ 80%
    Rest 1:00
    3 @ 77%
    2 @ 80%
    1 @ 83%
    Rest 1:00
    3 @ 80%
    2 @ 83%
    1 @ 86%
  • " Grease Monkey "
    15 Min EMOTM
    Min 1: 18/15 Cal Bike/Row
    Min 2: 15 x Dumbbell Front Squats ( 25â??s/15â??s )
    Min 3: 12 x HSPUâ??s

    225 reps Total

    Advanced:
    15 Min EMOTM
    Min 1: 21 Cal Bike/Row
    Min 2: 18 x Dumbbell Front Squats ( 25â??s/15â??s )
    Min 3: 15 x HSPUâ??s

    270 Reps Total

Cool down:
Mobility


Friday 4 October 2019 - CrossFit

Warm up:
3 Min Run

3 Rounds
1:00 PVC OH Wall Squat
1:00 Scap Pull up / Kipping swing
1:00 External Rotation

Mobility

  • Skill
    Overhead squat
    Scaling for the Ring Muscle ups
  • CrossFit Games Open 12.4
    10 Min AMRAP
    60 Bar Facing Burpees
    30 Overhead Squats (55/40)
    10 Muscle-Ups

Cool down:
Mobility


Thursday 3 October 2019 - CrossFit

Warm up:
5 Min DU’s practice

1:00 Foam Roal Calves
1:00 Wall Holder
1:00 Hamstring stretch
1:00 Pec Stretch
1:00 Wrist stretch

  • Skill
    10 Minutes
    Kipping Swing
    Knee raises
    Knees to Elbows
    How to transition to stringing Toes to Bar together
  • “ Delhi Belly “
    3 Rounds For Time
    400m Run
    30 x Sit ups
    10 x Devils Presses

    30 x Calories Bike/Row Cash out

Cool down:
Mobility


Wednesday 2 October 2019 - CrossFit

Warm up:
3 Min Run
1:00 Front Squat ( Bars )
1:00 Tricep Wall Stretch
1:00 Armless prayer
1:00 Hip opener

  • Skill
    3 Rounds
    5 x Clean pulls
    5 x Tempo clean pull unders into squat
  • Strength
    5 Min EMOTM
    5 x High hang clean pulls

    5 Min EMOTM
    5 x Hang clean pulls

    5 Min EMOTM
    3 x High hang Squat clean

    10 Min EMOTM
    2 x Squat Cleans
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Mobility


Tuesday 1 October 2019 - CrossFit

Warm up:
Block run

3 Rounds
10 x Scap Pull ups
10 x Kipping swings
10 x Box Step ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Strict Pull ups / Inverted Rows
    Min 2: Max Effort DU’s
  • “ Street Fighter “
    12 Min AMRAP
    1-2-3-4-5-6-7-8-9-10-etc
    Pull ups
    DB Box Step overs ( 25’s/15’s @ 24”/20” )

Cool down:
Mobility


Monday 30 September 2019 - CrossFit

Warm up:
This week is the first of the next 5 week Squat cycle, each week will consist of 3 waves, with weights increasing and reps decreasing.

3 Min Run/Bike/Row
Mobility
1:00 Wall Squat
1:00 V-Stretch
1:00 Cosack Squat
1:00 Couch Stretch ( each leg )
1:00 Pass Throughs

  • Strength
    Week 1/5
    5 Min EMOTM
    3 x Back Squats building to starting weight

    11 Min EMOTM
    3 @ 71%
    2 @ 74%
    1 @ 77%
    Rest 1:00
    3 @ 74%
    2 @ 77%
    1 @ 80%
    Rest 1:00
    3 @ 77%
    2 @ 80%
    1 @ 83%
  • “ Fun Sponge “
    3 Min AMRAP x 5 ( 19 Minutes )
    12 x Kettlebell Swings ( 32/16 )
    9 x HSPU’s
    6 x Burpees

    Rest 1:00 between AMRAP’s

Cool down:
Mobility


Friday 27 September 2019 - CrossFit

Warm up:
Aerobic Capacity
4 Sets
1:00 Bike/Row
:30 Rest

4 Sets
1:00 Run
:30 Rest

Mobility

  • The Open 17.5
    10 rounds for time:

    - 9 Thrusters
    - 35 Double Unders

    M: 43 Kg
    F: 29kg

Cool down:
Mobility


Thursday 26 September 2019 - CrossFit

Warm up:
5 Min DU’s Practice

3 Rounds
10 x Box Step ups
10 x Good Mornings
30 x Mountain Climbers

Mobility

  • Plyometrics
    For Time ( 10 Min Cap )
    100m Bear Crawl
    100m Broad Jumps
  • “ Scalpel “
    For Time
    800m Run
    30 x Deadlifts ( 80/45 )
    30 x DB Box Step overs (25’s/15’s @ 24”/20”)
    30 x Toes To Bar
    800m Run

Cool down:
Mobility


Wednesday 25 September 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
1:00 PVC OH Wall Squat
1:00 Wall Twist ( each side )
1:00 Back Roll
1:00 Banded OH fixer
1:00 T-Opener

  • Strength
    10 Min EMOTM
    2 x Pause Snatch Balance ( Pause in catch & extend )
    1 x OH Squats
    1 x Full Snatch Balance
  • Skill
    Every 90 Seconds x 15 Minutes
    3 x Tempo Snatch Pulls ( 3 seconds from knee to high hang position, into triple extension )
    2 x Tall Squat Snatches
    1 x Hang Squat Snatch
  • “ Light Saber “
    For Time
    22-16-10
    Hang Power Snatches ( 40/20 )
    OH Lunges
    50 x DU’s

Cool down:
Mobility


Tuesday 24 September 2019 - CrossFit

Warm up:
5 Min DU Practice

3 Rounds
10 x Scap Pull ups
10 x Kipping swings
10 x Pike Push ups

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 20 x Sit ups
    Min 2: 40sec Handstand hold
  • “ Choke Slammer “
    5 Min AMRAP x 3
    A)
    21 x Calories Bike/Row
    21 x Pull ups
    21 x HSPU’s
    Max Effort Burpees in time remaining
    B)
    18 x Calories Bike/Row
    18 x Pull ups
    18 x HSPU’s
    Max Effort Burpees in time remaining
    C)
    15 x Calories Bike/Row
    15 x Pull ups
    15 x HSPU’s
    Max Effort Burpees in time remaining

Cool down:
Mobility


Monday 23 September 2019 - CrossFit

Warm up:
2 Rounds
1:00 Run
1:00Wall Squats
1:00 External Shoulder Rotation ( each arm )

Mobility

  • Strength
    10 Min EMOTM
    3 x Box Front Squats
    Build up to a 3 Rep Max
    2 Second Pause seated and accelerate to extension.
  • “ Riding Shotgun “
    3 Rounds
    20 x Pistol Squats
    15 x Push Press ( 50/30 )
    10 x Burpee Box Overs ( 24”/20” )

Cool down:
Mobility


Friday 20 September 2019 - CrossFit

Warm up:
3 Rounds
1:00 Single Unders
1:00 Wall Squat
1:00 Pass Throughs ( PVC )

Mobility

  • CrossFit Games Open 12.1
    7 Min AMRAP
    Burpees
  • The Open 15.3
    AMRAP 14min -

    7 Muscle Ups,
    50 Wall Balls,
    100 Double Unders

    Rx: 9kg(20lb)/6kg(14lb)
  • Scaled 15.3
    14 Min AMRAP
    21 x Ring Rows
    50 x Wallballs ( 10/7 )
    100 x DU’s / 200 x SU’s

Cool down:
Mobility


Thursday 19 September 2019 - CrossFit

Warm up:
3 Rounds
1:00 Run
1:00 Bear Crawl
:30 Scap Pull ups
:30 Kipping Swings

Mobility

  • Strength
    Every 2:00 for 4 Rounds
    5 x Strict Pause Pull ups ( 3 sec pause at the top )
    40m Double Kettlebell Overhead Walk (AHAP)
  • “ Chunderbolts of Lightning “
    Every 5:00 x 4
    400m Run
    12 x Pull ups
    12 x DB Box Step ups ( 25/15 @ 24”/20” )

    Slowest Round is your score for today

Cool down:
Mobility


Wednesday 18 September 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row
1:00 Tricep Wall Stretch ( each arm )
1:00 PVC External Rotation ( each arm )
1:00 Sleeper Stretch ( each arm )
1:00 Wrist/Forearm extensors and flexors

  • Strength
    Every 90 Seconds for 15 Min
    5 x Touch and Go Hang Power Cleans
    Build to a heavy 5 Rep for the day
  • Barbell Conditioning
    10 Min EMOTM
    10-9-8-7-6-5-4-3-2-1
    Power Cleans ( 70/40 )
    1-2-3-4-5-6-7-8-9-10
    Bar Facing Burpees

Cool down:
Mobility


Tuesday 17 September 2019 - CrossFit

Warm up:
4 Rounds
1:00 Skipping
1:00 Bear Crawl
1:00 PVC OH Wall Squats

Mobility

  • Strength
    Every 90 sec for 12 Minutes
    3 x Snatch Grip Push Press BTN
    3 x Pause Overhead squats
  • “ Hammer Darts “
    For Time
    21-15-9
    Overhead Squats ( 50/30 )
    HSPU’s
    50 x DU’s after each Round

Cool down:
Mobility


Monday 16 September 2019 - CrossFit

Warm up:
3 Min Run
3 Rounds
10 x Goodmornings
10 x Kettlebell Swings
10 x Kipping swings

Mobility

  • Strength
    10 Min EMOTM
    5 x Deadlifts
    Build to a heavy 5 Rep Max
  • “ Live Wire “
    Every 3:00 x 5 Rounds
    15 x Toes To Bar
    15 x Box Jump overs ( 24”/20” )
    15 x Dumbbell Snatches ( 25/15 )
    Slowest round is your score for the day

Cool down:
Mobility


Friday 13 September 2019 - CrossFit

Warm up:
Today we are retesting Open WOD 15.5. In 15 Minute Time capped heats. The warm up will be short, and those going in later heats must stay warm. The next heat will start immediately after each other, so let’s work together to make it a smooth transition. And let’s all support each other.

3 Min Run ( 15 Min Warm up with mobility )
3 Rounds
10 x Thrusters
10 x Sumo Deadlift High Pull

Mobility

  • The Open 15.5
    For Time -

    27-21-15-9
    Cal Row,
    Thrusters

    Rx: 43kg/29kg

Cool down:
Mobility


Thursday 12 September 2019 - CrossFit

Warm up:
Sally wall squats

3 Rounds
10 x Kettlebell swings
15 x Jump knee Tucks
20 x Mountain Climbers

Mobility

  • “ Hell’s Bells “
    For Time
    10 x Kettlebell swings ( 24/16 ) American
    20 x Box Jumps ( 24”/20” )
    10 x Kettlebell Swings
    30 x HSPU’s
    10 x Kettlebell Swings
    40 x Sit ups
    10 x Kettlebell Swings
    50 x Goblet Squats ( 24/16 )
    10 x Kettlebell Swings
    40 x Sit ups
    10 x Kettlebell Swings
    30 x HSPU’s
    10 x Kettlebell Swings
    20 x Box Jumps ( 24”/20” )
    10 x Kettlebell swings

Cool down:
Mobility


Wednesday 11 September 2019 - CrossFit

Warm up:
Aerobic capacity 12:00
2 Rounds
4 Sets of
1:00 Bike / :30 Rest
Then
4 Sets of
1:00 Suicide Runs / :30 Rest

Mobility
Pec Stretch
Banded overhead opener
Back Roll
T-opener

  • Strength
    6 Min EMOTM
    5 x Strict Presses BTN

    6 Min EMOTM
    5 x Jerk Drives

    6 Min EMOTM
    5 x Push Jerks

    Every 90 sec for 12:00
    Split Jerk
    3 x 3 @ 60%
    3 x 3 @ 70%
    3 x 3 @ 80%

Cool down:
Mobility


Tuesday 10 September 2019 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
:30 Deadbugs
:30 Prone Y
:30 Cat & Cow
:30 Serrates Anterior Wall roll

Mobility

  • Strength
    15 Min EMOTM
    Min 1: Max Effort Strict Unbroken Ring Dips
    Min 2: 10 x Bent over rows ( 50% of BW )
    Min 3: 20sec Bike/Row Sprint
  • “ Breakdown “
    21-15-9
    Deadlifts ( 100/55 )
    Lateral Burpees over the Bar
    75 x DU’s

Cool down:
Mobility


Monday 9 September 2019 - CrossFit

Warm up:
3:00 Run
2 Rounds
20m Lunges
10 x Dive Bombers
20 x Banded Pull aparts

Mobility

  • Strength
    Week 1 of 4 Of a variable squat and press cycle where each week will consist of a different type of squat or lower body strength as well as different types of presses.

    Week 1/4
    Every 3:00 for 15:00
    10 x Rear Foot Elevated Front Rack Split Squat ( Build to a heavy 10 Rep )
    10 x Dumbbell Floor Press
  • “ Pork Chop “
    6 Min AMRAP
    12 x Medball Cleans ( 15/10 )
    9 x Push Ups
    6 x Pull ups

    Straight into

    12 x Dumbbell Lunges ( 25’s/15’s )
    9 x Dumbbell Power Cleans
    6 x Dumbbell Push Press

Cool down:
Foam Roll


Friday 6 September 2019 - CrossFit

Warm up:
3 Min Bike Run Row
3 Rounds
10 x Kipping swings
10 x Muscle cleans
10 x Wall Squats

Mobility:
1:00 Per movement
Pass Throughs ( PVC )
Banded Front Rack Fixer (each side)
Cross Behind Back (each side)
Hip opener (each side)
Couch Stretch (each side)
Back Stretch

  • CrossFit Games Open 14.4
    14 Min AMRAP

    60 Calorie Row
    50 Toes-to-Bars
    40 Wall-Ball Shots (10/7)
    30 Cleans (60/42) (42/30)
    20 Muscle-Ups / Pull ups

Cool down:
Foam Roll


Thursday 5 September 2019 - CrossFit

Warm up:
3 Minutes Run
1 Min per stretch
Armless Prayer
Banded lat Stretch ( per arm )
Sleeper stretch
External Rotation PVC
Wall hinge

  • “ Tourettes “
    For Time
    30 x HSPU’s
    30 x Hang Power Cleans ( 50/30 )
    30 x Bar Facing Burpees
    30 x DB Box Step ups ( 25/15 )
    30 x Wallballs ( 10/7 )

Cool down:
Foam roll


Wednesday 4 September 2019 - CrossFit

Warm up:
8 Rounds
:30 Bike/row/run
:30 Rest

Mobility
1:00 OH PVC Wall squat
1:00 Back Roll Over head
1:00 Wall Twist ( each side )
1:00 Banded Overhead Fix ( each side )
1:00 T-opener ( foam roller + bar )
1:00 Pec Minor Stretch ( each side )

  • Skill
    Every 90 Sec for 6:00
    3 x Snatch Grip Push Press BTN
    3 x Pause overhead Squats ( 3 Seconds in pocket )

    Every 90 sec for 6:00
    3 x Snatch Balance

    Every 90 sec for 6:00
    5 x Snatch Lift offs
    4 x Snatch Pulls from knee
    3 x Power Snatch

    Every 90 sec x 12:00
    1 x Power Snatch
    1 x Snatch balance
    1 x Tall snatch
    1 x Full snatch

Cool down:
Foam roll


Tuesday 3 September 2019 - CrossFit

Warm up:
2 Min Run
3 Min DU’s Practice
Min 1&2: Calve foam roll ( Calves )
Min 3: Roll over to V-Sit ( Adductors )
Min 4&5: Seated Piriformis Stretch ( Glutes )
Min 6: Prayer pose ( T-Spine )
Min 7&8: Turn Back Stretch ( Pecs )

  • Strength
    4 Rounds
    Min 1: 30 Seconds L-hold sit
    Min 2: 12 x Strict Ring Dips
  • “ Footloose “
    15 Min AMRAP
    30/20 Cal Bike/Row Buy-in
    15 x Burpees
    100 x DU’s

    2nd Heat will start on Min 3:00 and finish on Min 18:00

Cool down:
Foam roll


Monday 2 September 2019 - CrossFit

Warm up:
This week will be a de-loading week, with the emphasis on more aerobically biased workload with higher rep schemes and lighter weights as well as some more mobility drills that you can use in future.

5 Min Bike/Run/Row
3 Rounds
1:00 Wall Squats
1:00 Triceps Wall Stretch ( :30 each side )
1:00 Hip opener ( each side )

  • Strength
    Every 90 seconds for 12:00
    3 x Tempo Pause Front squats
    7 seconds to find the bottom of the squat + 3 Seconds pause, accelerate to full extension
    Build to 60% of your 1 Rep Max
  • “ Bulldozer “
    20 Min AMRAP
    2 Rounds of “ Cindy “
    5 x Pull ups
    10 x Push ups
    15 x Squats

    * Then *
    30 x Kettlebell swings ( 24/16 ) American
    30 x Sit ups

Cool down:
Foam roll


Friday 30 August 2019 - CrossFit

Warm up:
5 Min Run/Bike/Row

3 Rounds
5 x Snatch lift offs
5 x Snatch pulls
5 x Muscle Snatches
5 x Overhead Squats
5 x Tall snatches

Mobility

  • CrossFit Games Open 13.1
    17 Min AMRAP

    40 Burpees
    30 Snatches (35/20)
    30 Burpees
    30 Snatches (60/35 )
    20 Burpees
    30 Snatches (75/45 )
    10 Burpees
    Snatch (95/55)- As Many Reps as Possible

Cool down:
Mobility


Thursday 29 August 2019 - CrossFit

Warm up:
3 Rounds
:30 Hollow Rock
:30 Superman
:30 Kipping swing
:30 Walking lunges

Mobility

  • Strength
    4 Rounds
    Min 1: 20m Overhead Dumbbell Lunges
    Min 2: 30 Sec L-Hold Hang
  • “ Excommunicado “
    For Time
    21-15-9
    Pull Ups
    Dumbbell Box Step Overs ( 25’s/15’s @ 24”/20” )
    Hand Stand Push Ups

Cool down:
Mobility


Wednesday 28 August 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row
3 Rounds
5 x Clean Pulls
5 x Clean Pull unders
5 x Push Press

Mobility

  • Strength
    Every 90 Seconds x 12 Minutes
    9-7-5-3-3-3-1-1-1
    Push Press
    Build to a heavy 1 Rep Max
  • Strength #2
    12 Min EMOTM
    5-5-5-5-3-3-3-2-2-1-1-1
    Power Clean
    Build to a 1 Rep Max

Cool down:
Mobility


Tuesday 27 August 2019 - CrossFit

Warm up:
Aerobic Capacity ( 18:30 total time )
3 rounds
#1 4 Sets:
1:00 Bike/Row
:30 Rest
#2 4 Sets:
1:00 Run
:30 Rest
#3 4 Sets:
1:00 Double Unders
:30 Rest

* Rest 1:00 Between Rounds

Mobility

  • Strength
    5 Rounds
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Dumbbell Floor Press
    :20 Rest
  • " Judo Chop "
    12 Min AMRAP
    5 x Wall Climbers / 15m Handstand Walk
    10 x Box Jump Overs ( 24"/20" )
    15 x Sit ups

Cool down:
Mobility


Monday 26 August 2019 - CrossFit

Warm up:
3 Rounds
1:00 Run
1:00 Wall Squats
1:00 Wall V-Stretch

  • Strength
    Back Squat 1 Rep Max

    Every 90 Seconds for 15 Minutes
    5-5-5-5-3-3-3-2-2-1-1
    Build to a new 1 Rep Max
  • “ Black Ops “
    8 Min AMRAP
    Thrusters ( 50/30 )
    4 x Bar Facing Burpees EMOTM ( starting on 0:00 )
    Your score is the total number of Thruster completed

Cool down:
Mobility


Friday 23 August 2019 - CrossFit

Warm up:
3 Rounds
200m Run
10 x Good Mornings
10 x Push ups
10 x Jump knee tucks

Mobility

  • CrossFit Games Open 11.2
    15 Min AMRAP
    9 Deadlifts (70/45)
    12 Push-Ups
    15 Box Jumps (24”/20”)

Cool down:
Mobility


Thursday 22 August 2019 - CrossFit

Warm up:
3 Min Run
3 Rounds
:30 Wall Sit
:30 PVC OH Wall Squat
:30 Shoulder opener
:30 Squat hold

Mobility

  • Strength
    Every 90 Sec x 7 Rounds
    5 x 3 Seconds Pause OH Squats
  • “ Perfect Storm “
    For Time
    50 x Wallballs ( 10/7 )
    40 x Handstand Push Ups
    30 x DB Box Step overs ( 25’s/15’s @ 24”/20” )
    40 x Toes To Bar
    50 x OH Squats ( 20/15 )

Cool down:
Mobility


Wednesday 21 August 2019 - CrossFit

Warm up:
Aerobic Capacity
2 x Tabata Row/Bike/Run
1 x Tabata Sit ups
Mobility

  • Strength
    20 Min EMOTM
    Min 1: 12 x Strict Ring Dips
    Min 2: 12 x Double DB Overhead Lunges
    Min 3: 12 x Bent Over Rows ( 40% BW )
    Min 4: 40 Sec Hollow Hold

Cool down:
Mobility


Tuesday 20 August 2019 - CrossFit

Warm up:
5 Min Double under Practice
3 Rounds
10 x Good Mornings
10 x Kettlebell Swings
10 x Scap pull ups

Mobility

  • Strength
    For Time
    10-9-8-7-6-5-4-3-2-1
    Strict Pull ups
    1-2-3-4-5-6-7-8-9-10
    Deadlifts ( 110% x Body weight )
  • “ Mange “
    10 Min AMRAP
    15 x Power Cleans ( 40/30 )
    10 x Push Presses
    30 x DU’s

Cool down:
Mobility


Monday 19 August 2019 - CrossFit

Warm up:
3 Rounds
1:00 Run
20m Lunges
10 x 2 Second Pause Squats
10 x Dive Bombers

Mobility

  • Strength
    Week 6/6
    Every 90 Seconds for 15 Minutes
    Rounds 1-5 ( 0:00-6:00 )
    5 x Back Squats ( 60%-80% )
    Rounds 6-11 ( 7:30-15:00 )
    2 x 5 @ 87%
    2 x 3 @ 90%
    2 x 1 @ 93%
  • “ Bailey “
    20 Min Ascending Ladder
    2-4-6-8-10-12-14-16-18-etc
    20m Shuttle sprints
    Push ups
    Air squats
    Burpees

Cool down:
Mobility


Friday 16 August 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row

3 Rounds
10 x Cleans
10 x Kipping swings
10 x Wall squats

Mobility

  • CrossFit Games Open 11.5
    20 Min AMRAP
    5 x Power Cleans ( 65/45 )
    10 x Toes to Bar
    15 x Wallballs ( 10/7 )

Cool down:
Mobility


Thursday 15 August 2019 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
:30 Hollow Rocks
:30 Supermans
:30 Wall sit
:30 Side Lunges

Mobility

  • Strength
    4 Rounds
    1:00 Cat & Cow
    1:00 Prone Y ( PVC )
    1:00 Deadbugs
  • “ Blades Of Glory “
    18 Min AMRAP
    100 x Lunges buy in
    15 x Hand Release Push ups
    20 x Air Squats
    15 x 10m Shuttle Sprints

Cool down:
Mobility


Wednesday 14 August 2019 - CrossFit

Warm up:
8 Rounds
:30 Bike/Row
:30 Rest

Mobility

  • Strength
    25 Min EMOTM ( 5 Rounds )
    Min 1: 8 x 1 Arm DB Overhead Squat
    Min 2: 12 x Bench Press
    Min 3: 15 x Weighted Sit ups
    Min 4: 12 x Bottom’s up KB Presses
    Min 5: 8 x DB Burpees

Cool down:
Mobility


Tuesday 13 August 2019 - CrossFit

Warm up:
3 Min DU’s Practice
3 Rounds
5 x Deadlifts
5 x High pulls
5 x Clean pull unders
5 x Push press
10 x Kipping swings

Mobility

  • Strength
    Every 2:00 for 5 Rounds
    Max Unbroken Strict HSPU’s
    Max Unbroken Strict Pull ups
  • “ Lockjaw “
    15 Min AMRAP
    15 x Pull ups
    12 x Deadlifts
    9 x Hang Power Cleans
    6 x Push Presses
    75 x DU’s

    60/35

Cool down:
Mobility


Monday 12 August 2019 - CrossFit

Warm up:
3 Min Run
3 Rounds
1:00 Wall Squats
1:00 Wall V-Stretch
1:00 Pigeon Pose ( each leg )

  • Strength
    Week 5/6
    Every 90 Seconds for 15 Minutes
    Rounds 1-5 ( 0:00-6:00 )
    5 x Back Squats ( 60%-78% )
    Rounds 6-11 ( 7:30-15:00 )
    2 x 5 @ 84%
    2 x 3 @ 87%
    2 x 1 @ 90%
  • “ Donut “ AKA “ Vetkoek “
    For Time
    30/20 Calories Bike/Row Buy-in
    21-15-9
    Dumbbell Snatches ( 25/15 )
    Burpee Box Overs ( 24”/20” )

Cool down:
Mobility, Foam roll


Thursday 8 August 2019 - CrossFit

Warm up:
4 Rounds
1:00 Bike/Row
1:00 Scap pull ups/Kipping swing
1:00 Box Step ups

Mobility

  • “ Killer Clown “
    Part 1
    5 Min AMRAP
    50 x DU’s Buy in
    21 x Pull ups
    21 x HSPU’s
    Max effort Box Step Overs ( 25’s/15’s ) 24”/20”
  • Part 2
    5 Min AMRAP
    75 x DU’s Buy in
    18 x Pull ups
    18 x HSPU’s
    Max effort Box Step Overs ( 25’s/15’s ) 24”/20”
  • Part 3
    5 Min AMRAP
    100 x DU’s Buy in
    15 x Pull ups
    15 x HSPU’s
    Max effort Box Step Overs ( 25’s/15’s ) 24”/20”

    * Rest 3:00 Between Rounds

Cool down:
Mobility


Wednesday 7 August 2019 - CrossFit

Warm up:
5 Min Run/Bike/Row

3 Rounds
10 x Banded pull aparts
10 x Cat & Cow
10 x Sumo Deadlift High Pull

Mobility

  • Strength
    Every 90 Seconds For 15 Minutes
    Rounds 1-5
    5 x Snatch Lift offs
    4 x Snatch Pulls ( From above the knee )
    3 x Hang Power Snatch ( block for 2 sec in catch )
    Rounds 6-11
    3 x Tempo Deadlift into Power Snatch
    ( Pull to above the knee and accelerate into the power snatch, again focusing on the catch )
    2 x Power Snatches
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 6 August 2019 - CrossFit

Warm up:
Aerobic Capacity
4 Rounds ( 17:30 )
1:00 Bike/Row
:30 Rest
1:00 Run
:30 Rest
1:00 DU’s
:30 Rest

Mobility

  • Strength
    For Max reps
    2:00 Max effort strict pull ups
    2:00 Rest
    2:00 Max effort Kipping/Butterfly pull ups
  • “ Power Ranger “
    For Time ( 12 Min Cap )
    21-15-9
    Kettlebell Swings ( 32/16 ) American
    Burpees
    Wallballs ( 10/7 )

Cool down:
Mobility


Monday 5 August 2019 - CrossFit

Warm up:
3 Minute Run
3 Rounds
10 x Wall Squats
10 x Strict Press
10 x V-Sit ups

Mobility

  • Strength
    Week 4/6
    Every 90 Seconds for 15 Minutes
    Rounds 1-5 ( 0:00-6:00 )
    5 x Back Squats ( 60%-78% )
    Rounds 6-11 ( 7:30-15:00 )
    2 x 5 @ 81%
    2 x 3 @ 84%
    2 x 1 @ 86%
  • “ Atomic Reactor “
    12 Min AMRAP
    20 x Push Presses ( 60/35 )
    20 x DB Box Step ups ( 25/15 ) ( 24”/20” )

Cool down:
Mobility


Friday 2 August 2019 - CrossFit

Warm up:
100m Run
20m Lunges
10 x Scap pull ups
10 x Kipping swings
10 x Dumbbell Power Cleans

Mobility

  • The Open 17.2
    Complete as many rounds and reps as possible in 12 minutes of:
    2 rounds of:
    50-ft. weighted walking lunge
    16 toes-to-bars
    8 power cleans
    Then, 2 rounds of:
    50-ft. weighted walking lunge
    16 bar muscle-ups
    8 power cleans
    Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

    Male Rx: 50-lb. dumbbells
    female Rx 35-lb dumbbells

Cool down:
Mobility


Thursday 1 August 2019 - CrossFit

Warm up:
5 Minutes Double under practice
Sally Wall squat

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 12 x Strict Ring dips
    Min 2: Max effort L-Hold Hang
    Min 3: PVC Prone-Y

  • “ R Rated “
    18 Min AMRAP
    20 x Wallballs ( 10/7 )
    15 x HSPU’s
    20 x 10m Shuttle sprints

Cool down:
Mobility and foam rolling


Wednesday 31 July 2019 - CrossFit

Warm up:
Aerobic Capacity

8 Rounds
1:00 Bike/Row
1:00 Rest ( Alternate between Pass Throughs and Banded Pull aparts )

Shoulder Mobility

  • Strength
    Every 90 seconds For 15:00
    5-5-5-5-5
    Split Jerk ( focus on dip and catch )
    3-3-3-3-3-3
    Increase weight here and build to a heavy 3 rep for the day

Cool down:
Mobility


Tuesday 30 July 2019 - CrossFit

Warm up:
3 Min run

3 Rounds
10 x Scap pull ups
10 x Kipping swings
10 x Clean pull unders

Mobility

  • Strength
    Every 90 seconds x 4 Rounds
    4 x Strict Pull ups
    6 x Kipping Pull ups
    ( Scaled : 10 x Strict with rubber bands )

    * Rest 3:00

    Every 90 Seconds x 4 Rounds
    4 x Strict Toes to Bar
    6 x Kipping Toes to Bar
  • “ Mexican Standoff “
    3 Rounds
    21 x Box Jump overs ( 24”/20” )
    15 x Bar facing Burpees
    9 x Hang Power Cleans ( 60/35 )

Cool down:
Mobility


Monday 29 July 2019 - CrossFit

Warm up:
3 Min Run/Bike/Row
3 Rounds
1:00 Squat to Stand
1:00 Wall V-Stretch
1:00 90 to 90

  • Strength
    Week 4/6
    Every 90 Seconds for 15 Minutes
    Rounds 1-5 ( 0:00-6:00 )
    5 x Back Squats ( 55%-75% )
    Rounds 6-11 ( 7:30-15:00 )
    2 x 7 @ 79%
    2 x 5 @ 81%
    2 x 3 @ 84%
  • “ Stormbreaker “
    5 Rounds For Time ( 20Min Cap )
    40 x Air Squats
    20 x Hand release push ups
    50 x DU’s

Cool down:
Mobility


Friday 26 July 2019 - CrossFit

Warm up:
3 Rounds
100m Run
20m Bear crawl
20m Duck walk
20m Broad jumps

Mobility

  • Skill
    Every 90 seconds for 12 Minutes
    5 x Power Cleans
    Build in weight until you reach your preferred workout weight, bearing in mind that Rx is 85/55kg
  • The Open 15.4
    As Many Reps As Possible 8min -

    3 handstand push-ups,
    3 cleans,
    6 handstand push-ups,
    3 cleans,
    9 handstand push-ups,
    3 cleans,
    12 handstand push-ups,
    6 cleans,
    15 handstand push-ups,
    6 cleans,
    18 handstand push-ups,
    6 cleans,
    21 handstand push-ups,
    9 cleans,

    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Rx: 84kg/56kg

Cool down:
Mobility


Thursday 25 July 2019 - CrossFit

Warm up:
In Light of my birthday today, we’ll embrace the number 33.

3 Rounds
2:00 Bike
1:00 Plank
1:00 Kipping swing

Mobility

  • “ Incinerator “
    33 Min AMRAP
    33 x Devils presses ( 25’s/15’s )
    33 x Toes To Bar
    33 x Calories Bike/Row

Cool down:
Mobility


Wednesday 24 July 2019 - CrossFit

Warm up:
5 Minutes Run/Bike/Row
Mobility ( GOWOD )

  • Skill
    Snatch Technique

    5 Min EMOTM
    3 x Snatch Lift Offs
    3 x Snatch Pulls
    3 x Snatch Pull unders

    5 Min EMOTM
    3 x Power Snatches
    3 x Snatch Balances

    Keep weights light, create consistency and correct mechanics through each movement and then finish off with speed and accuracy.
  • Strength
    Every 90 Seconds for 15 Minutes

    2 x Tall squat snatches
    2 x Full Snatches

    Build in weight, but no misses are allowed. Once you miss, you’re out.

Cool down:
Mobility


Tuesday 23 July 2019 - CrossFit

Warm up:
5 Min Double under practice

3 rounds
10 x Pike Push ups
10 x Dead bugs
10 x Prone Y’s ( per arm )

Shoulder mobility

  • Strength
    5 Rounds ( 15Min Cap )
    Max Effort Strict unbroken HSPU’s
    Straight into :30 Max Effort Barbell push presses
    Rest 1:30

    Max Effort HSPU’s is the score for this component
  • “ Launch Control “
    For Time
    21-18-15-12
    DB Snatch ( 25/15 )
    Box Jump overs ( 24”/20” )

Cool down:
Mobility


Monday 22 July 2019 - CrossFit

Warm up:
3 Min Bike/Row/Run
3 Rounds
10 x Wall squats
10 x Kipping swings
10 x Dive Bombers

Mobility

  • Strength
    Week 3/6
    Every 90 seconds for 15 Minutes
    Rounds 1-5
    5 x Back squats ( build to 76% )
    Rounds 6-11
    2 x 7 Back squats @ 76%
    2 x 5 Back squats @ 79%
    2 x 3 Back squats @ 81%
  • “ Mayday “
    15 Min AMRAP
    2 Rounds “ Cindy “
    5 x Pull ups
    10 x Push ups
    15 x Squats
    Then
    2 Rounds
    15 x Thrusters ( 20/15 )
    9 x Lateral Burpees over the bar

Cool down:
Mobility, Foam roll


Friday 19 July 2019 - CrossFit

Warm up:
5 Min Run
High knees, butt kicks, side shuffles

3 Rounds
10 x Goodmornings
10 x Deadlifts
10 x Pike Push ups

Mobility

  • Skill
    Every 90 Seconds for 6:00
    5 x Kipping Handstand Pushup
    5 x Deadlifts

    In the HSPU’s work on consistency of the kip and maintaining the movement standards.
    In the deadlift start lifting some weight and work up to the workout weight.
  • The Open 18.4
    For time:
    21 deadlifts, 225/155 lbs.
    21 handstand push-ups
    15 deadlifts, 225/155 lbs.
    15 handstand push-ups
    9 deadlifts, 225/155 lbs.
    9 handstand push-ups
    21 deadlifts, 315/205 lb.
    50-ft. handstand walk
    15 deadlifts, 315/205 lb.
    50-ft. handstand walk
    9 deadlifts, 315/205 lb.
    50-ft. handstand walk

    Time cap: 9 min.

Cool down:
Mobility, Foam roll sides of lower back


Thursday 18 July 2019 - CrossFit

Warm up:
4 Rounds
1:00 Bike
:30 Box Step ups
:30 Wallsit
:30 Kettlebell swings

Mobility

  • “ Uranium Spill “
    For Time
    50 x DU’s
    50 x KB Swings ( 32/16 )
    100 x DU’s
    100 x Sit ups
    100 x DU’s
    50 x Box Step Ups ( 25/15 )
    50 x DU’s

Cool down:
Mobility


Friday 12 July 2019 - CrossFit

Warm up:
3 Rounds
1:00 Bike
10 x Front Squats
10 x Push Press
10 x Dive Bombers

Mobility

  • The Open 16.5
    For Time-

    21-18-15-12-9-6-3
    Thrusters,
    Burpees

    Rx: 43kg/29kg

Cool down:
Mobility


Thursday 11 July 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
10 x Goodmornings
10 x KB swings
10 x Wall squats

Mobility

  • Strength
    12 Min EMOTM
    Rounds 1-4 @ 60%
    8 x Romanian Deadlifts

    Rounds 5-8 @ 70%
    6 x Sumo Deadlifts

    Rounds 9-12 @ 80%
    4 x Deadlifts
  • “ Broken Arrow “
    18 Min AMRAP
    30 x Wallballs ( 10/7 )
    20 x Dumbbell Snatches ( 25/15 )
    20 x Toes To Bar
    30 x Deadlifts ( 60/40 )

Cool down:
Mobility


Wednesday 10 July 2019 - CrossFit

Warm up:
Tabata
Bike
Run
Row

Mobility

  • Skill
    10 Minutes
    Fixing the Over Head Squat Position

    We will be working on shoulder, spine, hip and knee movements and positions to optimize each person’s over head squat, as everyone has their own weaknesses.

  • Strength
    The Over Head Squat Cycle begins here:
    If you’re struggling to get below parallel with a PVC or an empty bar, your goal should not be to try and go HAM, keep it light and learn to get comfortable in an uncomfortable position.

    Week 1/6
    Every 90 Seconds for 15 Minutes
    2 x Snatch Balances ( power jerk position )
    2 x Pause Overhead Squats ( 3 sec Pause in the pocket )
    2 x Over Head Squats

Cool down:
Mobility


Tuesday 9 July 2019 - CrossFit

Warm up:
5 Min DU practice

3 Rounds
10 x Pike Push ups
20 x Banded Pull Aparts
30 x Mountain Climbers

Mobility

  • Strength
    Every 90 Seconds for 5 Rounds
    5 x Strict Dead Stop HSPU’s
    5 x Kipping HSPU’s
  • “ DeLorean “
    Every 5:00 x 3 Rounds
    Your slowest round is your score for the day
    If you fail to complete all the reps in each round, missed reps are added to the 5:00 cap in seconds.

    100 x DU’s
    20 x DB Hang Clean & Jerk ( 25/15 )
    15 x Box Step ups
    10 x HSPU’s

Cool down:
Mobility


Monday 8 July 2019 - CrossFit

Warm up:
This will be the first week of a 6 Week squat cycle. The goal of this cycle will be to strengthen the back squat and also increase stability and the mechanics of the over head squat.

3 Rounds
100m Run
20m lunges
10 x Sumo Squats
10 x Scap pull ups

Mobility

  • Strength
    Every 90 seconds for 15 Minutes
    This will include 5 warm up sets to work up to your starting weight of the respected week’s percentages.

    Week 1/6
    2 x 7 Back Squats @ 70%
    2 x 5 Back Squats @ 73%
    2 x 3 Back Squats @ 76%
  • " Machete "
    12 Min AMRAP
    Buy in 30 x Burpees
    8 x Pull ups
    12 x Medball cleans ( 15/10 )

Cool down:
Mobility


Friday 5 July 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
10 x Wall squats
10 x Sumo deadlift high pulls
20m Spiderman lunges

Mobility

  • The Open 19.1
    Complete as many rounds as possible in 15 minutes of:
    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 10-ft. target
    Women throw 14-lb. ball to 9-ft. target

Cool down:
Mobility


Thursday 4 July 2019 - CrossFit

Warm up:
3 Rounds
50 x Plate Hops
10 x Dive Bombers
10 x Scap Pull ups
10 x Banded pull aparts

Mobility

  • Strength
    4 Rounds
    :45 Max Effort Strict Ring Dips
    :15 Rest
    :45 Max Effort Kipping swings
    :15 Rest
  • “ Silly Putty “
    For Time ( 20min Cap )
    1-2-3-4-5-6-7-8-9-10
    Dumbbell Box Step Overs ( 25’s/15’s ) 24”/20”
    100-90-80-70-60-50-40-30-20-10
    Double Unders

Cool down:
Mobility
Foam roll calves


Wednesday 3 July 2019 - CrossFit

Warm up:
5 Min Run ( side shuffle, butt kicks, high knees )
Mobility

  • “ Butterfingers “
    8 Min AMRAP
    Power Snatches ( 60/35 )
    EMOTM complete:
    10 x Hand Release Push ups

Cool down:
Mobility


Tuesday 2 July 2019 - CrossFit

Warm up:
3 Rounds
100 x Single Unders
20m Bear Crawl
10 x Box Step ups
20 x Hollow Rocks

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 5 x Dead stop Strict HSPU’s
    Min 2: 10 x Prone Y ( per arm )
  • “ Jungle Fever “
    3 Rounds For Time
    45 x Sit ups
    30 x Pistol Squats
    15 x HSPU’s

Cool down:
Mobility


Monday 1 July 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row

3 Rounds
10 x Good Mornings
10 x KB Swings
10 x Scap Pull ups
10 x Kipping swings

Mobility

  • Strength
    Every 90s for 15 Min
    10-9-8-7-6-5-4-3-2-1-1
    Deadlift
    Build up to a new 1 Rep Max for the day
  • “ Hot Fudge “
    Every 5:00 for 3 Rounds
    20/15 x Calories Bike/Row
    15 x Pull ups
    10 x Deadlifts ( 80/45 )
    5 x Burpee Box Overs

    If you fail to complete the reps in the round, add the missed reps to the time cap as seconds. Your slowest round is your score for the day.

Cool down:
Mobility


Friday 28 June 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row

Sally front Squat

Mobility

  • Skill
    Squat Clean Technique

    Every 90 Seconds for 12 Rounds ( 16:30 )
    Rounds 1-4 ( Keep the loads light and work on speed and accuracy )
    3 x Clean Pulls
    2 x Hang Power Clean
    1 x Front Squat

    Rounds 5-8 ( slowly start building here and focus on triple extension and pulling yourself under the bar )
    3 Position Hang Squat Clean
    1 x High Hang
    1 x Hang
    1 x Full

    Rounds 9-12 ( Start building here to a moderately heavy weight in preparation for the workout )
    3 x Single Squat Cleans
  • The Open 18.2
    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 50-lb. dumbbells

    Women use 35-lb. dumbbells

    Time cap: 12 minutes to complete 18.2 AND 18.2a
  • The Open 18.2a
    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a

Cool down:
Mobility


Thursday 27 June 2019 - CrossFit

Warm up:
Aerobic Capacity

3 Rounds:
Round 1:
4 Sets:
1:00 Bike/Row
:30 Rest

1:00 Rest

Round 2:
4 Sets:
1:00 Run
:30 Rest

1:00 Rest

4 Sets:
1:00 Burpees
:30 Rest
( total working time 18:30 )
Mobility

  • Strength
    4 Rounds ( 7:45 )
    :45 Max Effort Strict Pull ups
    :15 Rest
    :45 Max Effort Strict Ring Dips
    :15 Rest
  • “ Auto Pilot “
    10 Min AMRAP
    5 x Pull ups
    10 x DB Snatches ( 25/15 )
    15 x Box Jumps ( 24”/20” )

Cool down:
Mobility


Wednesday 26 June 2019 - CrossFit

Warm up:
4 Rounds
:30 Bike/Row
:30 Good mornings
:30 Wall Sit
:30 Hollow Rock

Mobility

  • Strength
    4 Rounds ( 11:40 )
    :40 Dead bugs
    :20 Rest
    :40 Prone Y
    :20 Rest
    :40 Cat & Cow
    :20 Rest
  • “ Horse Tranquilizer “
    For Time ( 20 Min Cap )
    Buy-in: Block Run ( 1,2km )
    Then:
    3 Rounds
    50 x Air Squats
    30 x Sit ups
    20 x Dumbbell Burpees ( 25’s/15’s )

Cool down:
Mobility


Tuesday 25 June 2019 - CrossFit

Warm up:
5 Min DU Practice

3 Rounds
10 x Clean pull unders
15 x Strict Press BTN
20 x Banded Pull aparts

Mobility

  • Strength
    For Time ( Cap 8:00 )
    50 x Power Cleans ( 60/40 )
  • “ The Heimlich “
    15 Min AMRAP
    12 x Deadlifts ( 50/30 )
    9 x Hang Power Cleans
    6 x HSPU’s
    50 x DU’s

Cool down:
Mobility


Monday 24 June 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
2 Rounds
10 x Wall Squats
10 x Side Lunges
10 x Kipping swings

Mobility

  • Strength
    Every 3:00 x 5 Rounds

    Max Effort Unbroken Back Squats @ 110% Bodyweight
    No longer than 2 Second pause at the top.
  • " Vandalized "
    Every 4 Minutes x 4 Rounds
    15 x Calories Bike/Row
    12 x Toes To Bar
    9 x Burpee Box Overs ( 24"/20" )

    Slowest round is your score, if you do not complete all the work in the minute, each missed rep gets added to the time cap of 4:00 in second, i.e. 4 Burpees missed = 4:04

Cool down:
Mobility


Friday 21 June 2019 - CrossFit

Warm up:
3 Min Run/Bike/Row

3 Rounds
10 x Pause Overhead Squats
10 x Scap pull ups
10 x Kipping swings

Mobility

  • CrossFit Games Open 14.2
    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

    2 rounds of:

    10 Overhead Squats (43/29)
    10 Chest-to-Bar Pull-Ups

    From 3:00-6:00

    2 rounds of:

    12 Overhead Squats (43/29 )
    12 Chest-to-Bar pull-ups

    From 6:00-9:00

    2 rounds of:

    14 Overhead Squats ( 43/29 )
    14 Chest-to-Bar Pull-Ups

    Follow the same pattern until you fail to complete both rounds

Cool down:
Mobility


Thursday 20 June 2019 - CrossFit

Warm up:
8 Rounds
:30 Bike
:30 Rest

Mobility

  • Strength
    4 Rounds
    :40 Tempo Deadlifts ( 3s down, 3s up @ Body weight )
    :20 Rest
    :40 Hollow hold
    :20 Rest
  • “ After Party “
    15 Min AMRAP
    2 Rounds of:
    12 x Toes To Bar
    15 x Box Jumps ( 24”/20” )
    18 x Overhead Plate Lunges ( 25/15 )
    Then:
    10 x Devil’s presses ( 25’s/15’s )

Cool down:
Mobility


Tuesday 18 June 2019 - CrossFit

Warm up:
5 Min Run/Bike/Row

3 Rounds
10 x Nordic Hammie curls
10 x Box Step Ups
10 x Scap Push ups

Mobility

  • Strength
    Every 90s for 9:00
    10-9-8-7-6-5-5
    Good Mornings
    Build to a heavy 5 Rep for the day
  • “ Verimark “
    15 Min AMRAP
    Min 0-5
    12 x Cal Bike/Row
    15 x Wallballs ( 10/7 )

    Min 5-10
    12 x Box Step Ups ( 25/15 ) ( 24”/20” )
    15 x Handstand Push Ups

    Min 10-15
    12 x Burpees
    15 x Pull ups

Cool down:
Mobility


Monday 17 June 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row

3 Rounds

10 x Front Squats
10 x Strict Presses
10 x Sumo Deadlift High Pulls

Mobility

  • “ The Never Ending Story “
    2 Rounds for Time
    150 x DU’s
    50 x Thrusters ( 20/15 )
    40 x Sumo Deadlift High Pull ( 24/16 ) Kettlebell

    Straight into

    50 x Medball Cleans ( 15/10 )

Cool down:
Mobility


Friday 14 June 2019 - CrossFit

Warm up:
3 Min Run
3 Rounds
10 x Dumbbell Cleans
10 x Dumbbell Push presses
10 x Kipping swings

Mobility

  • The Open 18.1
    AMRAP 20min

    - 8 Toes to bar
    - 10 Dumbell Hang Power Clean and Jerk (35/50Lbs)
    - Row (12/14Cals)

Cool down:
Mobility


Thursday 13 June 2019 - CrossFit

Warm up:
4 Rounds
:30 Bike/run/row
:30 Banded Pull aparts
:30 Wall Presses
:30 Seated Straight leg raises

Mobility

  • Strength
    5 Rounds
    Max Effort Unbroken Strict HSPU’s
    Straight into:
    :30 Max Effort PVC strict press, Focus on lock out and full range of motion
    Rest 1:00
  • “ Power Puff “
    5 Rounds for Max Reps
    2 Min AMRAP
    15 x Dumbbell Front Squats ( 25’s/15’s )
    Max Effort Bar facing Burpees

    Rest 2:00

Cool down:
Mobility


Wednesday 12 June 2019 - CrossFit

Warm up:
3 Min Bike/Row/Run

3 Rounds
20m Lunges
20m Inch Worm
10 x Kettlebell swings

Mobility

  • Strength
    10 Min EMOTM
    5 x Power Cleans
    Start light and build each set to a moderately heavy 5 Rep for the day
  • “ Wrong Turn “
    Every 5 Minutes x 3 Rounds
    18 x Calorie Bike Buy in
    15 x Toes To Bar
    12 x Dumbbell Box Step overs ( 25’s/15’s ) 24”/20”
    9 x Deadlifts ( 100/55 )

    Total Reps = 162

Cool down:
Mobility


Wednesday 12 June 2019 - CrossFit

Warm up:
3 Min Bike/Row/Run

3 Rounds
20m Lunges
20m Inch Worm
10 x Kettlebell swings

Mobility

  • Strength
    10 Min EMOTM
    5 x Power Cleans
    Start light and build each set to a moderately heavy 5 Rep for the day
  • “ Wrong Turn “
    Every 5 Minutes x 3 Rounds
    18 x Calorie Bike Buy in
    15 x Toes To Bar
    12 x Dumbbell Box Step overs ( 25’s/15’s ) 24”/20”
    9 x Deadlifts ( 100/55 )

    Total Reps = 162

Cool down:
Mobility


Tuesday 11 June 2019 - CrossFit

Warm up:
5 Minutes Double under practice

3 Rounds
10 x Dead bugs
10 x Knee Hurdles
10 x Cat & Cow

Mobility

  • Strength
    For Time ( 10 Min Cap )
    100 x Sit ups
    100 x Good mornings ( 20/15 )
  • “ Cage Fight “
    For Time
    Descending Ladder
    21-18-15-12-9-6-3
    DB Snatches
    Medball Cleans ( 15/10 )

Cool down:
Mobility


Monday 10 June 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
VengaBoys Front Squat ( PVC )

Mobility

  • Strength
    Every 2:00 x 10 Minutes
    5 x Thrusters ( from the rack )
    Build to a heavy 5 Rep Max for the day
  • “ Scar Face “
    15 Min AMRAP
    40 x HSPU’s Buy-in
    15 x Dumbbell Box Step ups ( 25/15 ) 24”/20”
    12 x Burpees
    9 x Pull ups

Cool down:
Mobility


Friday 7 June 2019 - CrossFit

Warm up:
5 Minutes Double Under Practice

3 Rounds
10 x Box Step ups
10 x Good Mornings
10 x Jump Knee Tucks

Mobility

  • Strength
    Every 90 Seconds for 12 Minutes
    5-5-4-4-3-3-2-2-2
    Deadlifts
    Build to workout weights and test how the reps feel, plan accordingly to how you are going to approach this Open Workout.
  • CrossFit Games Open 14.3
    8 Min AMRAP
    10 Deadlifts ( 60/40 )
    15 Box Jumps ( 24”/20” )
    15 Deadlifts ( 85/60 )
    15 Box Jumps ( 24”/20” )
    20 Deadlifts ( 100/75 )
    15 Box Jumps ( 24”/20” )
    25 Deadlifts (125/85 )
    15 Box Jumps ( 24”/20” )
    30 Deadlifts ( 145/95 )
    15 Box Jumps ( 24”/20” )
    35 Deadlifts ( 165/100 )
    15 Box Jumps ( 24”/20” )

Cool down:
Mobility


Thursday 6 June 2019 - CrossFit

Warm up:
Aerobic Capacity
Round 1
4 sets:
1:00 Bike/Row
:30 Rest

Round 2
4 Sets
1:00 Run
:30 Rest

Round 3
4 Sets:
1:00 Burpees
:30 Rest

* 1:00 rest between Rounds
Total working time 18:30

Mobility

  • Strength
    12 Min EMOTM
    Min 1: Farmers Carry ( AHAP )
    Min 2: :40 Handstand Hold
    Min 3: 7 x Strict Toes To Bar
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Cool down:
Mobility


Wednesday 5 June 2019 - CrossFit

Warm up:
4 Rounds
:30 Bike
:30 Banded Pull aparts
:30 Wall Sit
:30 Sumo Deadlift High Pull

Mobility

  • Skill
    Every 90 Seconds x 6:00
    5 x Snatch Lift Offs
    4 x Snatch high pulls
    3 x Power Snatches
  • Strength
    Every 90 Seconds for 9:00
    5 x Snatch Grip Deadlift into Shrug
    Build to a heavy set of 5 for the day
  • Strength #2
    8 Min EMOTM
    1 x Snatch Pull
    1 x Hang Power Snatch
    1 x Power Snatch

    Build to a heavy complex
  • “ Randy “
    For Time
    75 x Power Snatches ( 35/25 )

Cool down:
Mobility


Tuesday 4 June 2019 - CrossFit

Warm up:
3 Min DU’s Practice

Thunder struck OH Squats

Mobility

  • Strength
    Every 90 seconds for 12 Minutes
    Rounds 1-4
    5 x Snatch Grip Push Press Behind the neck
    5 x OH Squats

    Rounds 5-9
    3 x Snatch Grip Push Press Behind the neck
    3 x OH Squats

    The goal is 1 of 2 things:
    1: To teach new members how to un-rack the bar, and get it in the overhead position as well as lowering and re-racking the bar safely and efficiently
    2: For the more seasoned members to use this as a strength in 2 different movements, the Snatch grip Push Press, as well as the OH squat.
  • “ Texas Ranger “
    15 Min AMRAP
    100 x DU’s Buy in
    15 x Pull ups
    12 x Box Jump overs ( 24”/20” )
    9 x Kettlebell Taters ( 32/16 )

Cool down:
Mobility


Monday 3 June 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row

3 Rounds
10 x Box Step ups
10 x Pike Push ups
10 x Good mornings

Mobility

  • Strength
    10 Min E2MOTM
    10 x Front Rack Rear Foot Elevated split squats
    Build to a heavy 5 Rep per leg
  • " Kamakaze "
    AMRAP
    3 Rounds
    1 Min per station for Max Reps
    Shrimp Squats
    Calories Bike/Row
    Hand Stand Push Ups
    Dumbbell Burpees ( 25â??s/15â??s )
    Rest

Cool down:
Mobility


Friday 31 May 2019 - CrossFit

Warm up:
Sally Wall Squats

3 Rounds
10 x Clean Pull unders
10 x Kipping swings
10 x V-Sit ups

Mobility

  • CrossFit Games Open 11.4
    20 Min AMRAP
    5 Power Cleans (65/45 )
    10 Toes-To-Bars
    15 Wall Balls ( 10/7 )

Cool down:
Mobility


Thursday 30 May 2019 - CrossFit

Warm up:
8 Rounds
:30 Bike/Row
:30 Rest

Mobility ( calves, ankles )

  • “ Private Ryan “
    30 Min AMRAP
    10 x Hand release push ups
    20 x Sit ups
    10 x Box Jumps ( 24”/20” )
    40 x Suitcase Deadlifts ( 25/15 ) 20 x per side, split as you want.
    10 x 10m shuttle sprints

Cool down:
Mobility


Wednesday 29 May 2019 - CrossFit

Warm up:
5 DU Practice

Mobility

  • Skill
    3 Rounds
    10 x Good Mornings
    10 x Clean High Pulls
    10 x Clean Pull Unders

    Keep weights light and work on speed and accuracy
  • Strength
    Every 2:00 x 20 Minutes

    3 x Deadlifts ~ 3 Pauses ( below knee, above knee, full + Shrug )
    2 x High Pulls
    2 x Power Cleans

    Build to a heavy complex for the day, all reps to be touch and go.

Cool down:
Mobility


Tuesday 28 May 2019 - CrossFit

Warm up:
2 Min Run
3 Rounds
10 x PVC OH squats
20m Bear Crawl
30 x Mountain Climbers

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 40 Seconds Handstand hold
    Min 2: 6 x 1 Arm Dumbbell OH Squat
    Min 3: 12 x Ring Dips / 18 x Box Dips
  • “ Scissor Kick “
    For Time
    3 Rounds
    20 x KB swings ( 24/16 )
    25 x OH Squats ( 30/20 )

Cool down:
Mobility


Monday 27 May 2019 - CrossFit

Warm up:
3 Rounds ( 7:30 )
1:00 Bike/Run/Row
:30 Lunges
:30 Kipping swings
:30 Plate Hops

Mobility

  • Strength
    Every 90 seconds for 6 Minutes
    5 x Bulgarian Split squats ( per leg )
    Build up to a moderately heavy 5 rep for the day
  • “ Poltergeist “
    Part 1
    6 Min AMRAP
    10 x Thrusters ( 40/25 )
    50 x DU’s

    Rest 1:00
  • “ Poltergeist “
    Part 2
    6 Minute AMRAP
    5 x Devils Presses ( 25’s/15’s )
    10 x Pull ups

    Rest 1:00
  • “ Poltergeist “
    Part 3

    6 Min AMRAP
    Calories Bike/Row

Cool down:
Mobility


Friday 24 May 2019 - CrossFit

Warm up:
5 Min Bike/Run/Row

3 Rounds
10 x Dumbbell Snatches
20m Broad Jumps
10 x Dive Bombers

Mobility

  • The Open 17.1
    10 DB snatches
    15 Burpee box jump-overs
    20 DB snatches
    15 Burpee box jump-overs
    30 DB snatches
    15 Burpee box jump-overs
    40 DB snatches
    15 Burpee box jump-overs
    50 DB snatches
    15 Burpee box jump-overs

    Rx:
    m 50lbs/24in
    F 35lbs/20in

    20 min time cap

Cool down:
Mobility


Thursday 23 May 2019 - CrossFit

Warm up:
4 Rounds
1:00 Bike
:30 Plate Squat
1:00 Run
:30 Banded Pull aparts

Mobility

  • Strength
    Every 90 Seconds for 15 Min
    Front squat testing a new 1 RM
    5-5-4-4-3-3-2-2-1-1-1
  • “ Insane Asylum “
    12 Min AMRAP
    Strict Pulls
    Every time you drop down from the bar:
    8 x Kettlebell swings ( 32/16 )
    4 x Hand stand push ups

    Amounts of Strict pull ups is your score.

Cool down:
Mobility


Wednesday 22 May 2019 - CrossFit

Warm up:
5 Min DU Practice

3 Rounds
10 x Box Step ups
20m Spiderman Lunges
30 x Mountain climbers

Mobility

  • Strength
    15 Min EMOTM
    Min 1: KB Front Rack Carry ( AHAP )
    Min 2: 40s Hollow Hold
    Min 3: 40s Wall Sit ( Weighted )
  • “ Death Star “
    10 Min AMRAP
    7 x DB deadlifts ( 25’s/15’s )
    5 x DB Box step ups ( 24”/20” )
    12 x Box Jumps

Cool down:
Mobility


Tuesday 21 May 2019 - CrossFit

Warm up:
3 Rounds
1:00 Assault Bike
20m Bear Crawl
15 x Scap pull ups
10 x V-Sit ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 40s Hand Stand Hold
    Min 2: 8 x Double Dumbbell Strict Press ( AHAP )
  • “ Hangnail “
    18 Min AMRAP
    8 x Toes To Bar
    12 x Dumbbell Hang Clean & Jerk ( 25/15 )
    16 x 10m Shuttle Sprints
    75 x DU’s

Cool down:
Mobility


Monday 20 May 2019 - CrossFit

Warm up:
Tabata
Run
Wall Squat

3 Rounds
5 x Pause Back squats
10 x Side Lunges
15 x Jump knee tucks

Mobility

  • Strength
    Retesting the Back squat 1 Rep Max this week
    Every 90 Seconds for 15 Minutes
    Back squat
    10-9-8-7-6-5-4-3-2-1-1
  • “ Wasabi “
    8 Min AMRAP
    Burpees
    EMOTM 16 x Jumping Lunges

Cool down:
Mobility


Friday 17 May 2019 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
10 x Goodmornings
10 x Wall squats
10 x Pike Push ups

Mobility

  • Open 16.4
    Complete as many rounds and reps as possible in 13 minutes of:

    55 deadlifts,
    55 wall-ball shots,
    55 calorie row,
    55 handstand Push Ups,

    Men - deadlift 102kg(225 lb.) and throw 9kg(20-lb.) ball to 10-ft. target
    Women - deadlift 70kg(155 lb.) and throw 6kg(14-lb.) ball to 9-ft. target

Cool down:
Mobility


Thursday 16 May 2019 - CrossFit

Warm up:
Tabata
Run
Cleans

Banded Pull aparts
Assault Bike

Mobility

  • Strength
    Every 90 Seconds x 6
    Front Squats

    4 @ 78%
    2 @ 84%
    4 @ 78%
    2 @ 87%
    4 @ 78%
    2 @ 90%
  • “ Sweatshop “
    20 Min AMRAP
    2 Rounds
    12 x Push Press ( 50/30 )
    15 x Box Jump overs ( 24”/20” )
    18 x 10m Shuttle Sprints

    Then
    100 x DU’s
    30 x Hang Power Cleans ( same bar )

Cool down:
Mobility


Wednesday 15 May 2019 - CrossFit

Warm up:
3 Min Run/Bike/Row

Joint flow/Mobility

  • Skill
    3 Rounds
    3 Position High pull
    5 x Muscle Snatch
    5 x Pausing Snatch Balance ( 2 second pause in the catch and complete the squat )

    Loads have to remain very light here, as position and mechanics take preference.
  • Strength
    Every 90 seconds for 12 Minutes

    1 x Power snatch
    1 x Snatch Balance
    1 x Tall Squat snatch
  • “ Braveheart “
    For Time
    15-12-9
    Squat snatches ( 40/25 )
    Dumbbell Box Step overs ( 25’s/15’s ) 24”/20”

Cool down:
Mobility


Tuesday 14 May 2019 - CrossFit

Warm up:
3 Rounds
20m Bear Crawl
15 x Hollow rocks
10 x Dumbbell Presses

Mobility

  • Strength
    3 Rounds
    Max Effort Strict HSPU’s
    Run 1:00
    Max Effort Kipping HSPU’s
    Run 1:00
  • “ Hamster Wheel “
    For Time
    3 Rounds
    400m Run
    20 x DB Snatches ( 25/15 )
    50 x Sit ups

Cool down:
Mobility


Monday 13 May 2019 - CrossFit

Warm up:
3 Minutes Run/Bike/Row

Sally Wall Squats

Mobility

  • Strength
    Last week of the Back squat cycle

    Every 90 Seconds for 12 Minutes

    3 x Back squats @ 81%
    2 x Back squats @ 84%
    1 x Back squat @ 87%

    3 x Back squats @ 84%
    2 x Back squats @ 87%
    1 x Back squat @ 90%

    3 x Back squats @ 87%
    2 x Back squats @ 90%
    1 x Back squat @ 93%
  • " Cranky Bananas "
    For Time
    3 Rounds
    15 x KB swings ( 32/16 ) American
    20 x Hand release push ups

    2 Rounds
    20 x Goblet Squats ( 32/16 )
    75 x DU’s

    1 Round
    25 x Pull ups/Chest to bar pull ups
    25 x Burpee Box Jumps ( 24”/20” )

Cool down:
Mobility


Thursday 9 May 2019 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
:30 Wall squats
:30 Goodmornings
:30 Kipping Swings

Mobility

  • Strength
    Every 90 seconds x 6
    Front Squats ( percentages of 1 RM Front Squat )
    4 @ 75%
    2 @ 81%
    4 @ 75%
    2 @ 84%
    4 @ 75%
    2 @ 87%
  • “ Ferris Wheel “
    15 Min AMRAP
    30 x Deadlifts ( 80/45 )
    30 x Wallballs ( 10/7 )
    30 x Toes To Bar

Cool down:
Mobility


Tuesday 7 May 2019 - CrossFit

Warm up:
3 Min Double unders

3 Rounds
10 x Hollow Rocks
10 x Box Step ups
10 x Push ups

Mobility

  • Strength
    Fixing the hollow hold

    4 Rounds
    Min 1: 40seconds Hollow hold
    Min 2: 10 x Ring Push ups
    Min 3: 15 x Kipping swings

    The focus here is on midline stabilization as well as the external rotation of the shoulder.
  • “ Kill Shot “
    15 Min AMRAP
    9 x Pull ups
    12 x DB Burpee Box Step over ( 25’s/15’s )
    30 x DU’s

Cool down:
Mobility


Monday 6 May 2019 - CrossFit

Warm up:
3 Min Run/row/bike

3 Rounds
10 x Sumo Squats
20m Spiderman Lunges
10 x Dive bombers

Mobility

  • Strength
    Week 2/3
    Every 90 Seconds for 12 Minutes

    3 x Back squats @ 78%
    2 x Back squats @ 81%
    1 x Back squat @ 84%

    3 x Back squats @ 81%
    2 x Back squats @ 84%
    1 x Back squat @ 87%

    3 x Back squats @ 84%
    2 x Back squats @ 87%
    1 x Back squat @ 90%
  • “ Switcheroo “
    5 Rounds for Time
    15 x Back Squats ( 40/25 )
    12 x HSPU’s

Cool down:
Mobility


Friday 3 May 2019 - CrossFit

Warm up:
Tabata
Side shuffle
Hollow Rock

High knees
Supermans

Mobility

  • Strength
    12 EMOTM
    Min 1: 40 Second Hollow hold hang ( active shoulders )
    Min 2: Front rack Kettlebell Carry
    Min 3: Box Step ups ( little to no support with bottom leg ) Add weight if necessary
  • Limp Mode
    18 Min AMRAP
    20 x Pistol Squats
    20 x Kettlebell swings ( 32/16 ) American
    20 x 10m Shuttle Sprints

    Stop every 3:00 and complete:
    10 x Toes To Bar

Cool down:
Mobility


Thursday 2 May 2019 - CrossFit

Warm up:
8 Rounds
:30 Bike/Row
:30 Rest

Mobility

  • Strength
    Every 90 seconds x 6
    Front Squats ( percentages of 1 RM Front Squat )
    4 @ 72%
    2 @ 78%
    4 @ 72%
    2 @ 82%
    4 @ 72%
    2 @ 86%
  • “ Project X “
    21-15-9
    Hang Power Snatch ( 40/25 )
    Ring Dips / Box dips
    75 x DU’s

Cool down:
Mobility


Tuesday 30 April 2019 - CrossFit

Warm up:
4 Rounds
1:00 DU’s practice
:30 Dive Bombers/Kipping swings ( alt each round )

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Strict HSPU’s
    :20 Rest
    :40 Max Effort Kipping HSPU’s
    :20 Rest
  • " Quicksand "
    For Time ( 18 min Cap )
    50 x Pull ups
    Every Minute complete:
    8 x DB Box Step ups ( 25/15 ) ( starting with the step ups on 0:00 )

    Straight into
    50 x Dumbbell OH Lunges ( 25/15 ) Minimum of 5 per arm
    Every minute complete:
    8 x DB Snatches ( starting with the snatches )

Monday 29 April 2019 - CrossFit

Warm up:
Week 1 of the new Squat Cycle. Monday will be Back Squats and Thursday Front squats.

3 Rounds
100m Run
10 x Side Lunges
10 x Wall Squats
10 x Strict Press

Mobility

  • Strength
    3 Weeks to follow on this sequence:
    Every 90 Seconds for 12 Minutes

    3 x Back squats @ 75%
    2 x Back squats @ 78%
    1 x Back squat @ 81%

    3 x Back squats @ 78%
    2 x Back squats @ 81%
    1 x Back squat @ 84%

    3 x Back squats @ 81%
    2 x Back squats @ 84%
    1 x Back squat @ 87%
  • “ Grave Digger “
    Every 3:00 x 5 ( 15 Minutes )
    15 x Push Press ( 50/30 )
    12 x Box Jumps ( 24”/20” )
    9 x Burpees

    Every 3:00 starts new, rest for the remainder of the 3:00 . Stimulus wise we are looking for a weight to be completed unbroken every round, each round is a sprint as we want to have a short break before starting the next Round. The goal here is to chase a split time and keep consistency. Your slowest round is your score for the day.

Cool down:
Mobility


Friday 26 April 2019 - CrossFit

Warm up:
3 Rounds
1:00 Run
:30 Wall Sit
10 x Jerk Presses
20 x Banded Pull Aparts

Mobility

  • Strength
    10 Min EMOTM
    3 x Split Jerks
    The main objective here is to get foot positioning in the catch accurate and consistent, stabilize and recover before returning feet to finishing position.
  • “ Ping Pong “
    15 Min EMOTM ( 5 Rounds )
    Min 1: 12 x Toes To Bar
    Min 2: 14 x Dumbbell Snatches ( 25/15 )
    Min 3: 50 x DU’s

    Rx - 380 Reps
    Single unders - 630

Cool down:
Mobility


Thursday 25 April 2019 - CrossFit

Warm up:
8 Rounds
:30 Assault Bike / Row
:30 Rest

Mobility

  • Strength
    4 Rounds
    :40 Handstand Hold
    :20 Rest
    :40 Hollow Hold
    :20 Rest
  • “ Unlucky Charm “
    Partner up
    For Time ( 20 Min Cap )
    100 x Wallballs ( 10/7 )
    80 x Hand Release Push ups
    60 x DB Box Step Overs ( 25’s/15’s ) 24”/20”
    80 x Kettlebell Swings ( 24/16 )
    100 x Sit ups

Cool down:
Mobility


Wednesday 24 April 2019 - CrossFit

Warm up:
5 Min Double under Practice

Joint Flow & Mobility

  • Skill
    Burgener Complex

    3 Rounds
    5 x Deadlift shrug + High pull + Clean pull under

    Focus on the lean back and barbell shrug, sweep the bar into the hip, keep contact with the bar.
  • Strength
    Heavy Burgener Complex

    10 Min EMOTM
    1 x Burgener Complex
    Build to a heavy complex for the day
  • “ Siamese Step Child “
    10 Min EMOTM
    5 x Touch and Go Power Cleans ( 60/35 )
    10 x Air Squats

Cool down:
Mobility


Tuesday 23 April 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row

3 Rounds
:30 Side lunges
:30 Sumo Squats
:30 Scap Pull ups
:30 Banded Pull aparts

Mobility

  • Strength
    Every 90 sec for 12 Min
    2 x Tempo Pause Back Squat
    7 Seconds to find the bottom with a 3 second pause.
  • " Hard Over "
    19 Min AMRAP ( 5 Rounds )
    1:00 Pull ups
    1:00 Assault Bike
    1:00 Devils presses ( 25â??s/10â??s )
    1:00 Rest

Cool down:
Mobility


Thursday 18 April 2019 - CrossFit

Warm up:
3 Rounds
1:00 Bike/Run/Row
10 x Kipping Swings
20m Broadjumps
30 x Mountain Climbers

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 10 x Bent Over Rows (50% Bodyweight)
    Min 2: 12 x Strict Ring Dips
    Min 3: 30 Seconds L-Hold Hang
  • “ Mouse Trap “
    15 Min AMRAP
    Block Run Buy-In
    7 x Toes to Bar
    7 x Dumbbell Burpees ( 25’s/15’s )

Cool down:
Mobility


Wednesday 17 April 2019 - CrossFit

Warm up:
5 Min DU Practise
Joint Flow
3 rounds
10 x Snatch High pull ( from knee level )
10 x Snatch grip push press BTN
10 x Over Head Squats

  • Snatch Accessory work
    8 Min EMOTM
    3 x Pausing Snatch pulls
    2 seconds pause at:
    Knee level
    Mid thigh
    Pockets
  • Strength
    8 Min EMOTM
    Working from the rack
    3 x Snatch Balance ( 2 Seconds Pause in the Catch )
    Work on speed and accuracy
  • “ Hopscotch “
    For Time
    25-20-15-10-5
    Overhead Squats ( 30/20 )
    50-40-30-20-10
    DU’s

Cool down:
Mobility


Tuesday 16 April 2019 - CrossFit

Warm up:
4 Rounds
:30 Bike
:30 Good Mornings
:30 Suitcase Deadlift
:30 Wall Sit

Mobility

  • Skill
    Every 90 Seconds
    5 x Deadlifts
    Build to a weight that you will be using in the Workout

  • “ Ponzy “
    For Time
    Part A:
    10 x Deadlifts ( 120/65 )
    4 x Bar Facing Burpees
    8 x Deadlifts
    8 x Bar Facing Burpees
    6 x Deadlifts
    12 x Bar Facing Burpees
    4 x Deadlifts
    16 x Bar Facing Burpees
    2 x Deadlifts
    20 x Bar Facing Burpees

    Record Time here -

    Straight into Part B:

  • Part B:
    30 x DB Box Step overs ( 25’s/15’s ) 24”/20”

    Record total time here -

Cool down:
Mobility


Monday 15 April 2019 - CrossFit

Warm up:
Tabata
High knees
Side shuffles

3 Rounds
10 x Wall squats
10 x Pike Push Ups
10 x V-Situps

Mobility

  • Strength
    Stamina squats 6/6 @ 70%

    12 Min EMOTM
    Min 1: 3 x Front Squats
    Min 2: 6 x Back squats
  • Mary
    20 Minutes AMRAP
    5 Handstand Push-Ups
    10 Pistols (alternating legs)
    15 Pull-Ups

Cool down:
Mobility


Wednesday 10 April 2019 - CrossFit

Warm up:
5 Min Shuttle Runs
3 Rounds
10 x Good mornings
10 x Box Step ups
10 x Suitcase Deadlifts

Mobility

  • Strength
    Every 90 Seconds for 15 Minutes
    10-9-8-7-6-5-5-5-5-5-5
    Deadlifts
    Sets : 10-9-8-7-6 are warm up sets to work up to the weight of your first set of 5 reps @ 60% and increasing thereafter with 5% each set to finish on 85% of your last recorded 1Rep Max Deadlift.
  • “ Maximus “
    3 Rounds for time
    400m Run
    40m Bear Crawl
    20m Dumbbell Overhead lunges ( 10m per arm ) ( 25kg/15 )

Cool down:
Mobility


Tuesday 9 April 2019 - CrossFit

Warm up:
8 Rounds ( 12 Min Max )
:30 Bike
:30 Rest

Shoulder Mobility

  • Strength
    4 Rounds
    :40 Strict Handstand Push ups
    :20 Rest
    :40 Hang
    :20 Rest
  • “ Russian Doll “
    For Time
    15-12-9-6-3
    Push Press ( 60/35 )
    Toes to Bar

Cool down:
Mobility


Monday 8 April 2019 - CrossFit

Warm up:
5 Min DU’s practice
3 Rounds
5 x Warrior Squats
10 x Kettlebell swings
15x Scap Push Ups

Mobility

  • Strength
    Stamina squats 5/6 @ 67%
    12 Min EMOTM
    Min 1: 3 x Front Squats
    Min 2: 6 x Back squats
  • “ Loose Change “
    15 Min AMRAP
    150 x DU buy in
    25 x KB Swings ( 32/16 ) Russian
    50 x Air Squats
    25 x Hand Release Push ups

Cool down:
Mobility


Friday 5 April 2019 - CrossFit

Warm up:
4 Rounds
1:00 Run
:30 Wall sit
1:00 Run
:30 Bear crawl

Mobility

  • " Loose Canon "
    For Time ( 20 Min Cap )
    20 x HSPU
    30 x KB Swings ( 32/16 )
    40 x Box Jump overs ( 24�/20� )
    100 x Walking Lunges
    40 x Sit ups
    30 x Calories Bike
    20 x HSPUâ??s

Cool down:
Mobility


Wednesday 3 April 2019 - CrossFit

Warm up:
8 Rounds
:30 Bike
:30 Rest

Mobility

  • Clean Primer
    3 Rounds
    5 x Deadlift shrug
    5 x High pulls from knee
    5 x Clean pull unders

    Work on Speed of the pull under and the elbows coming through, block on the catch position for 2 seconds
  • Strength
    Every 90 seconds for 15 Minutes
    5-5-4-4-4-3-3-3-2-2-2
    Touch and Go Power Cleans
    Build to a heavy set for the day
    No resetting in between reps on the floor, strictly touch and go.

Cool down:
Mobility


Tuesday 2 April 2019 - CrossFit

Warm up:
Tabata
Plate Hops
Kipping swings

Shoulder mobility, Foam roll lats & pecs

  • Strength
    4 Rounds ( 16 Minutes )
    1:00 Side Plank
    :30 Rest
    1:00 Side Plank
    :30 Rest
    1:00 5 x 1 arm OH Squat ( each Arm )
  • “ Hot Pursuit “
    10 Min AMRAP
    9 x Toes to Bar
    30 x DU’s

Cool down:
Mobility


Monday 1 April 2019 - CrossFit

Warm up:
3 Min Run/Bike/Row
3 Rounds
20m Spiderman Lunges
10 x Sumo Squats
10 x Kettlebell Swings

Mobility

  • Strength
    Stamina Squats Week 4/6 @ 64%

    12 Min EMOTM
    Min 1: 3 x Front Squats
    Min 2: 6 x Back Squats
  • “ Derailed “
    5 x 3 Min AMRAP’s ( 19 Minutes )
    #1
    7 x DB Cleans ( 25’s/15’s )
    7 Calories Bike

    #2
    7 x Box Jumps ( 24”/20” )
    7 x KB Swings ( 32/16 )

    #3
    14 x Hand Release Push ups
    14 x Wallballs ( 10/7 )

    #4
    14 x OH Plate Lunges ( 25/15 )
    14 x Burpees

    #5
    Wall Climbers

    1 Min Rest between AMRAP’s

Cool down:
Mobility


Friday 29 March 2019 - CrossFit

Warm up:
Tabata
Run
Plate hops

Strict press
Scap pull ups

Mobility

  • Strength
    Every 90 seconds for 12 Minutes ( 9 sets )
    5-5-4-4-3-3-2-2-2
    Split jerks
    Build up to a moderately heavy 2 Rep for the day.
  • “ Little Rascals “
    3 Rounds For Time
    21 x Dumbbell Snatches ( 25/15 )
    15 x Ring dips / 20 x Box Dips
    9 x Pull ups

Cool down:
Mobility


Thursday 28 March 2019 - CrossFit

Warm up:
4 Rounds ( 12 Min )
1:00 Run
:30 Wall Sit
1:00 Run
:30 Good mornings

Mobility

  • “ Road Block “
    3 Min AMRAP x 5
    20/15 x Cal Bike OR 25/20 x Cal Row Buy in
    12 x Deadlifts ( 100/55 )
    9 x Bar Facing Burpees

    3:00 Rest

Cool down:
Mobility


Wednesday 27 March 2019 - CrossFit

Warm up:
5 Min Row/Bike/Run

Mobility

  • Skill
    3 Rounds
    10 x Snatch deadlift into shrug
    10 x Tall snatch pull under
    10 x Snatch balance ( pause 3s in catch )
  • Strength
    5 Min EMOTM
    3 x Snatch deadlift

    5 Min EMOTM
    3 x Snatch Pulls

    5 Min EMOTM
    3 x Tall Power Snatch

    5 Min EMOTM
    3 x Touch and Go Power snatch

Cool down:
Mobility


Tuesday 26 March 2019 - CrossFit

Warm up:
5 Min DU’s practice

3 Rounds
20m Bear Crawl
20m Broad Jump
20 x Banded pull aparts

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Seated Dumbbell presses
    Min 2: 8 x Negative Descending Pull ups ( 3 sec to find the bottom of the hang )
  • “ Bomberman “
    For Time
    15-12-9-12-15
    Push Press ( 40/25 )
    Toes To Bar
    Front Rack Lunges ( same weight )

Cool down:
Mobility


Monday 25 March 2019 - CrossFit

Warm up:
The last week of the Open. Open athletes come ready and make sure to warm up for the thrusters and pull ups.

3 Min Shuttle runs
3 Rounds
10 x Wall squats
10 x Box Step ups
10 x V-Sit ups

Mobility

  • Strength
    Stamina Squats 3/6 @ 61%
    12 Min EMOTM
    Odd : 3 x Front squats
    Even : 6 x Back squats
  • “ Rabbit hole “
    4 Rounds ( 19 min )
    1 Minute per station for Max Reps
    Box Step ups ( 25/15 ) ( 24”/20” )
    Burpees
    Wallballs ( 10/7 )
    Bike/Row Calories
    Rest

Cool down:
Mobility


Wednesday 20 March 2019 - CrossFit

Warm up:
4 Rounds
1:00 Run
:30 Wall Squats

Mobility

  • Skill
    Every 2:00 x 5
    5 x Tempo Deadlift into Shrug ( 3 seconds to knee )
    5 x High pulls
    5 x Pause Squat Cleans ( High hang )

    Keep loads light and work on speed and movement patterns
  • Strength
    Every 90 seconds for 12 Min ( 9 Rounds )
    1 x Clean Pull
    1 x High Hang squat clean
    1 x Squat clean

    Build to a moderately challenging weight, but do not max out.

Cool down:
Mobility


Tuesday 19 March 2019 - CrossFit

Warm up:
Tabata
Side Shuffles
Lunges

Mobility

  • “ Beeline “
    3 Rounds ( 23 min )
    Min 0-3
    400m ( count as 8 points )
    Min 3-5
    12 x Box step overs ( 25’s/15’s )( 24”/20” )
    Min 5-7
    20 Calories Bike
    Min 7-8
    Rest

    Total reps : 120
  • Strength
    4 Rounds
    Max Effort Hollow Hold
    10 x Strict Pull ups
    Rest as needed

Cool down:
Mobility


Monday 18 March 2019 - CrossFit

Warm up:
Open Athletes redoing 19.4, follow Friday’s structure again.

5 Min DU’s Practice
3 Rounds
5 x Back Squats
5 x Front Squats
10 x Strict Presses

Mobility

  • Strength
    Stamina Squats 2/6
    12 Min EMOTM
    Odd : 3 x Front Squats
    Even : 6 x Back squats
    All @ 58% of 1 RM Front squat
  • “ Hot Flushes “
    15 Min AMRAP
    2 x Thrusters ( 40/25 )
    2 x Burpee Box Overs ( 24”/20” )
    10 x DU’s
    4 x Thusters
    4 x Burpee Box Overs
    20 x DU’s
    6 x Thrusters
    6 x Burpee Box Overs
    30 x DU’s

    Continue with this sequence until the 15 min clock runs out.

Cool down:
Mobility


Thursday 14 March 2019 - CrossFit

Warm up:
8 Rounds
:30 Max Effort Assault bike
:30 Rest

Mobility

  • Strength
    15 Min EMOTM
    Min 1: 10 x Bottom’s up KB Press
    Min 2: 12 x Strict Ring Dips / 18 x Box Dips
    Min 3: 14 x 1 Arm DB OH Squats
  • “ Band Aid “
    21-15-9
    Dumbbell Snatch ( 25/15 )
    Wallballs ( 10/7 )
    Hand release Push ups

Cool down:
Mobility


Wednesday 13 March 2019 - CrossFit

Warm up:
8 Rounds
1:00 Run
A) :30 Hollow rock
B) :30 Kipping swing

Mobility

  • Strength
    4 Rounds
    :40 L-Hold Hang
    :20 Rest
    :40 Wall Walkers ( shoulder taps )
    :20 Rest
  • “ Rodeo “
    3 Rounds ( 15 Min Cap )
    15 x Toes To Bar
    15 x Box Jump overs ( 24”/20” )
    400m Run

Cool down:
Mobility


Tuesday 12 March 2019 - CrossFit

Warm up:
3 Rounds
10 x Good Mornings
10 x Hang Power Cleans
10 x Push Jerk

Mobility

  • " Elm Street "
    5 Min AMRAP x 3
    15 x Bar facing Burpees
    12 x Deadlifts
    9 x Hang Power Cleans
    6 x Push Jerk
    ( 60/35 )
    5 Min Rest

Cool down:
Mobility


Monday 11 March 2019 - CrossFit

Warm up:
Open Athletes: You will again use Friday’s structure, those of you doing it for the first time, make sure you are well aware of all the movements, and your equipment, setup and judging. Those of you redoing it, you know what to do.

Normal class will continue as follows:

3 Min Run
3 Rounds ( 10 Minutes )
10 x Wall squats
10 x Side lunges
1:00 Couch stretch per leg

Mobility

  • Strength
    We will be starting a new squat cycle this week, building on your most recent 1 Rep Max Front Squat:
    Stamina squats
    Week 1/6 @ 55%
    12 Min EMOTM
    Odd Minute : 3 x Front Squats
    Even Minute : 6 x Back squats
  • “ Mudslide “
    15 Min AMRAP
    2 Rounds
    8 x Pull ups
    12 x Pistol squats
    50 x DU’s

    *Then
    10 x Devils Presses ( 25’s/10’s )

Cool down:
Mobility


Friday 8 March 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row

3 Rounds
20m PVC OH Lunges
10 x Box Step ups
10 x Pike Push ups

Mobility

  • The Open 19.3
    For Time - Time Cap: 10 Min

    200 ft. DB overhead lunge (50 lb. / 35 lb.)
    50 DB box step-ups (24-in. / 20-in.)
    50 Strict handstand push-ups
    200 ft. Handstand walk

    Tie break 1. will be taken after completing the final box step-up. (add under notes)
    Tie break 2. will be taken after completing the final handstand. (add under notes)

    *Note: All tiebreak times must be reported in elapsed time,
    not in time remaining. Do not use a countdown timer.

Cool down:
Mobility


Wednesday 6 March 2019 - CrossFit

Warm up:
Tabata
Run
OH Squat ( PVC )

Assault bike
Snatch grip Push press BTN


Mobility

  • Skill
    3 Rounds
    5 x Snatch pulls
    5 x Muscle snatches
    5 x OH Squats

    Loads here are light, this is only a primer.
  • Snatch Technique
    Every 90 seconds x 5
    1 x Power Snatch
    1 x Pausing Snatch balance ( pause in the catch )
    1 x Tall snatch
    1 x Low hang squat snatch

    Build to nothing more than 50% of your 1RM snatch, the goal here is to move fast and work on mechanics, learn something new here.
  • Strength
    Every 90 Seconds x 9
    2 x Full Squat snatches
    Increase weight, but not 1 failure due to the weight being too heavy is allowed. Breed a success rate here, and build confidence.

Cool down:
Mobility


Tuesday 5 March 2019 - CrossFit

Warm up:
3 Rounds
50 x Single unders
10 x Scap pull ups
10 x Scap push ups
20 x Banded Pull aparts

Mobility

  • Strength
    15 Min EMOTM
    Min 1: 10 x Strict pull ups
    Min 2: 40 Sec Hollow Hold
    Min 3: 40 Sec Wall sit ( weighted if possible )
  • “ Pineapple Express “
    Descending Ladder For Time
    10-9-8-7-6-5-4-3-2-1
    Pull ups
    Dumbbell Snatches ( 25/15 )
    30 x DU’s after each round

Cool down:
Mobility


Monday 4 March 2019 - CrossFit

Warm up:
Open Athletes that are redoing 19.2, follow Friday’s structure. Non Open Members continue as per normal, and this will be a de-load week with regards to strength components.

3 Rounds
100m Run
10 x Wall squats
10 x Pike Push Ups
10 x V-Sit ups

Mobility

  • Strength
    Every 2:00 x 5 Sets

    2 x Tempo back squats ( 3 second pause in the bottom )
    50%-70%
  • “ Torpedo “
    16 Min AMRAP
    25 x Sit ups
    20 x Box Jumps ( 24”/20” )
    15 x Medall Cleans ( 15/10 )
    10 x HSPU’s

Cool down:
Mobility


Friday 1 March 2019 - CrossFit

Warm up:
3 Min Shuttle Runs
3 Rounds
50 x Single unders
10 x Kipping swings
10 x High hang clean pull unders ( squat )

Mobility

  • Open Prep
    Start getting some weight on the bar here, the squat cleans need to be fast and efficient, as you will spend a lot more time breaking your sets on the Toe To Bar, we need to get through the barbell reps quick.

    Every 90 sec for 9 Minutes
    5-5-5-4-3-2-1
    Squat cleans
    5 x Toes to Bar / Knee raises after each set of cleans
  • Open 19.2
    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans ( 62/38 )
    25 toes-to-bars
    50 double-unders
    13 squat cleans ( 84/50 )
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans ( 102/65 )
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans ( 125/80 )
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans ( 143/93 )

    Stop at 20 minutes.
  • Non open Athletes
    16 Min AMRAP
    20 x TTB
    50 x DU’s
    15 x Squat cleans ( 50/25 )

Cool down:
Mobility


Thursday 28 February 2019 - CrossFit

Warm up:
Sally Front Squat

3 Rounds
10 x Goodmornings
10 x Box Step ups
10 x Suitcase deadlift

Mobility

  • Strength
    Every 90 Seconds
    10-9-8-7-6-5-4-3-2-1
    Front Squat
    Build up to a new 1 Rep Max
  • “ Banana Split “
    6 Min AMRAP x 2
    Buy-in 100 x DU’s
    12 x Deadlifts ( 80/45 )
    8 x DB Box Step Overs ( 25’s/15’s ) ( 24”/20” )

    3 Min Rest bestween rounds

Cool down:
Mobility


Wednesday 27 February 2019 - CrossFit

Warm up:
5 Minutes Double under practice
3 Rounds
10 x Clean pulls
10 x Clean pull unders
10 x Push presses

Mobility

  • Strength
    15 Minutes to establish a new 1 Rep Max Push Press
    Every 90 seconds
    5-5-4-4-3-3-2-2-1-1-1
  • Strength #2
    Every 90 seconds For 12 Minutes
    3 x Touch and Go Power Clean & Jerk
    Build to a moderately heavy set all touch and go.

Cool down:
Mobility


Tuesday 26 February 2019 - CrossFit

Warm up:
3 Rounds
10 x Scap pull ups
20 x Pass Throughs
10 x Hollow Rocks

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 10 x Strict Pull ups
    Min 2: 10 x Bent over Rows ( 50% of BW )
    Min 3: 20 x Banded pull aparts
  • " Over Steer "
    3 Rounds for Total reps ( 22 Min )
    2 Minutes per station
    Bike / Row Calories
    Pull ups
    Dumbbell snatches ( 25/15 )
    Rest

Cool down:
Mobility


Monday 25 February 2019 - CrossFit

Warm up:
Open Athletes will have the option of redoing 19.1, the rest of the class will remain the same as per weekly programming.

3 Min Shuttle runs
3 Rounds
10 x Pause Squats
15 x KB swings
20m Spiderman Lunges

Mobility
1:00 Each leg Couch stretch
2:00 Hip opener

  • Strength
    15 Min to establish a new 1 rep max Back squat
    Every 90 Seconds
    10-9-8-7-6-5-4-3-2-1-1-1
  • “ Dung beetle “
    15 Min AMRAP
    15 x KB Swings ( 32/16 )
    12 x Dumbbell Overhead Lunges ( 25/15 )
    9 x Burpee Box Overs ( 24”/20” )

Cool down:
Mobility


Friday 22 February 2019 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Sumo Deadlift High Pull
10 x Wall squats
20m Spiderman lunges

Mobility

  • The Open 19.1
    Complete as many rounds as possible in 15 minutes of:
    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 10-ft. target
    Women throw 14-lb. ball to 9-ft. target

Cool down:
Mobility


Thursday 21 February 2019 - CrossFit

Warm up:
3 Rounds
10 x KB Swings
10 x Kipping swings
10 x Overhead Squat ( PVC )

Mobility

  • Strength
    16 Min EMOTM
    Min 1: 8 x Strict Toes to Bar
    Min 2: 10 x 1 Arm Overhead Squats
    Min 3: 12 x Strict Ring Dips / 18 x Box Dips
    Min 4: 50 x DU’s / 100 x SU’s

    Rx = 320 Reps
    Scaled = 520 Reps
    Deduct whatever you missed in each minute
  • “ Tummy Tuck “
    8 Min AMRAP
    Toes To Bar
    Every time you come off the bar do:
    12 x Kettlebell Swings ( 32/16 ) American

Cool down:
Mobility


Wednesday 20 February 2019 - CrossFit

Warm up:
Tabata
High Knees
Bear Crawl

Mobility Flow

3 Rounds
5 x Strict Press
5 x Push Press dip & drive
5 x Pause Push Press ( 3 second pause in the dip )

  • Strength #1
    Every 90 Seconds x 6
    3 x Strict Press @ 70%
    5 x Push Press @ 82%
    3 x Strict Press @ 70%
    5 x Push Press @ 84%
    3 x Strict Press @ 70%
    5 x Push Press @ 86%
  • Strength #2
    5 Min EMOTM
    5 x Snatch lift offs
    3 x Snatch Pulls
    1 x Power Snatch
    Keep loads moderately light, the goal here is to work on corrcting the setup position into the triple extension.

    8 Min EMOTM
    5 x Touch n Go Power snatches
    Increasing weight each round, but starting light.
  • “ Two step “
    6 Min AMRAP
    10 x Power Snatches ( 30/20 )
    8 x Over Head Lunges
    6 x Bar Facing Burpees

Cool down:
Mobility


Tuesday 19 February 2019 - CrossFit

Warm up:
5 Min DU’s practice
3 Rounds
10 x Pike Push ups
10 x Goodmornings
10 x Nordic Hammie Curls

Mobility

  • Strength
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 Max effort Weighted Glute Bridges
    :20 Rest
  • “ Brain Freeze “
    For Time
    30 x Calorie Assault Bike
    Into
    21-15-9
    Deadlifts ( 80/45 )
    Handstand Push Ups
    Box Jumps ( 24”/20” )

    Conga line through the bikes, amd deduct the time waiting from your total time.

Cool down:
Mobility


Monday 18 February 2019 - CrossFit

Warm up:
Sally Wall Squats

Mobility

  • Strength
    This will be the last week of the progression as we will test for a new 1 Rep max next Monday.
    Every 90 seconds x 6
    Back squats
    5 @ 80%
    3 @ 82%
    5 @ 80%
    3 @ 84%
    5 @ 80%
    3 @ 86%
  • “ Trauma Unit “
    For Time ( 20 Min CAP )
    400m Run
    40 x Wallballs ( 10/7 )
    21 x Pull ups
    400m Run
    30 x Medball Cleans ( 15/10 )
    15 x Pull ups
    400m Run
    20 x Thrusters ( 40/25 )
    9 x Pull ups

Cool down:
Mobility


Friday 15 February 2019 - CrossFit

Warm up:
5 Min DU practice
3 Rounds
20m Broad jumps
10 x Hollow rock into superman
10 x Scap pull ups

Mobility

  • Strength
    16 Min EMOTM ( 4 Rounds )
    Min 1: 40 Seconds Farmers Carry ( Bodyweight )
    Min 2: 10 x Strict Pull ups
    Min 3 + 4: Side Plank ( full minute each side )
  • “ Peg Leg “
    For Time
    27-21-15-9
    Medball Cleans ( 15/10 )
    Dumbbell snatch ( 25/15 )

Cool down:
Mobility


Thursday 14 February 2019 - CrossFit

Warm up:
3 Rounds
1 Min Run
:30 Wall sit
5 x Front squat
5 x Strict press

Mobility

  • Strength
    Every 90 Seconds x 6
    Front Squat
    3 @ 78%
    1 @ 80%
    3 @ 78%
    1 @ 82%
    3 @ 78%
    1 @ 84%
  • “ Black Lung “
    3 Rounds for Total reps ( 17 Minutes )
    1 Min per station
    Thrusters ( 40/25 )
    Kettlebell swings ( 32/16 )
    Toes To Bar
    DB Box Step overs ( 25’s/15’s ) ( 24”/20” )
    Assault bike / Row Calories
    Rest

Cool down:
Mobility


Wednesday 13 February 2019 - CrossFit

Warm up:
3 Minute shuttle runs

Mobility: Joint Flow

  • Skill
    3 Rounds ( For technique )
    5 x Clean Pulls
    5 x Tempo hang clean ( 3 Second Pause in the catch )
    5 x Front squats
  • Strength #1
    8 Min EMOTM
    2 x High Hang Squat Clean ( pockets )
    2 x Low Hang squat Clean ( below knee )
  • “ Han Solo “
    7 Min AMRAP
    8 x Hang Power Cleans ( 60/30 )
    12 x Weighted Sit ups ( 15/10 )

Cool down:
Mobility


Tuesday 12 February 2019 - CrossFit

Warm up:
3 Rounds
100 x Single unders
10 x Pike Push ups
10 x Jump knee tucks
20 x Banded Pull aparts

Mobility

  • Strength
    5 Rounds
    Min 1: 5 x Strict HSPU’s + 10 x Kipping HSPU’s
    Min 2: Easy Bike/Row/Run
  • “ Hingle McKringleberry “
    4 Rounds For Time ( 20 Min CAP )
    400m Run
    10 x Burpee Box Overs ( 24”/20” )
    16 x DB Push Press 8 per arm ( 25/15 )

Cool down:
Mobility


Monday 11 February 2019 - CrossFit

Warm up:
3 Rounds
10 x Wall squats
10 x Good Mornings
10 x Kipping swings
10 x Scap Push ups

Mobility

  • Strength
    Every 90 seconds x 6
    Back squat
    5 @ 78%
    3 @ 80%
    5 @ 78%
    3 @ 82%
    5 @ 78%
    3 @ 84%
  • “ Weightress “
    20 Min AMRAP
    1-2-3-4-5-6-7-8-9-10-etc
    Deadlifts ( 100/65 )

    1 Round “ Cindy “
    5 x Pull ups
    10 x Push ups
    15 x Squats

    Example:
    1 x Deadlift + 1 Round Cindy
    2 x Deadlifts + 1 Round Cindy
    Etc......
    Score is the round of Deadlifts + Full Round of Cindy completed.

Cool down:
Mobility


Friday 8 February 2019 - CrossFit

Warm up:
5 Min DU’s Practice
3 Rounds
5 x KB hang snatch per arm
10 x Hollow Rocks
10 x Pike Push ups

Mobility

  • Strength
    4 Rounds
    Min 1: 12 x Ring Dips
    Min 2: 40seconds Hollow Hold
    Min 3: 40seconds Handstand Hold
  • “ Burnt Water “
    For Time
    22-16-10
    Handstand Push ups
    Dumbbell snatch ( 25/15 )
    75 x DU’s after each set

Cool down:
Mobility


Thursday 7 February 2019 - CrossFit

Warm up:
8 Rounds
1:00 Run
:30 Wall sit

Mobility

  • Strength
    Front Squat
    Every 90 Seconds x 6
    3 @ 76%
    1 @ 78%
    3 @ 76%
    1 @ 80%
    3 @ 76%
    1 @ 82%
  • “ Emergency Exit “
    Tabata:
    #1
    Assault Bike
    Hand Release Push ups

    #2
    Toes To Bar
    Box Jumps ( 24”/20” )

    #3
    Deadlift ( 80/45 )
    Wallballs ( 10/7 )

    2:00 Rest Between Tabata’s

Cool down:
Mobility


Wednesday 6 February 2019 - CrossFit

Warm up:
3 Min Shuttle Runs
3 Rounds
10 x Anterior & Lateral dumbbell raises
10 x Behind the Neck Strict presses
20 x Banded Pull aparts


Mobility

  • Strength
    Every 90 seconds x 6
    Press sequence
    3 x Strict @ 70%
    5 x Push Press @ 78%
    3 x Strict @ 70%
    5 x Push Press @ 80%
    3 x Strict @ 70%
    5 x Push Press @ 82%
  • Strength #2
    Snatch Technique
    Part A
    5 Min EMOTM
    3 x Snatch grip Deadlift into shrug
    2 x Hang snatch High Pull
    1 x Snatch Pull from Floor

    Part B
    5 Min EMOTM
    3 Position Power Snatch
    Tall ( Pockets ), Hang ( above the knee ), Floor

Cool down:
Mobility


Tuesday 5 February 2019 - CrossFit

Warm up:
3 Rounds
1:00 Shuttle runs
10 x Tempo Goblet squats ( 3 seconds )
10 x Kipping swings
10 x Vi-Sit ups

Mobility

  • Strength
    15 Min EMOTM
    Min 1: 20m 1 arm OH Lunges ( 10m per arm )
    Min 2: 10 x Strict Pull ups
    Min 3: 50 x DU’s
    Weight for the lunges can be a dumbbell or kettlebell, and the weight determined by you. Try to increase the weight with each set.
  • “ Norsub Baseline “
    For Time
    400m Run
    40 x Air squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups

Cool down:
Mobility


Monday 4 February 2019 - CrossFit

Warm up:
3 Min Run
3 Rounds
10 x Wall squats
10 x Side lunges
15 x Scap pull ups

Mobility

  • Strength
    Every 90 Seconds x 6
    Back Squat
    5 @ 76%
    3 @ 78%
    5 @ 76%
    3 @ 80%
    [email protected] 76%
    3 @ 82%
  • “ Maiden Voyage “
    2 Rounds For Total Reps ( 18:00 )
    2 Minutes Per station
    Assault Bike / Row Calories
    Thrusters ( 40/25 )
    Burpee Box Overs ( 24”/20” )
    Suitcase Deadlifts ( 25/15 ) ( 1Min per arm )
    Rest

Cool down:
Mobility


Saturday 2 February 2019 - CrossFit

Warm up:
Sally Squats

3 Rounds
10 x Dumbbell Snatch
10 x Jump knee Tucks
10 x Kipping swings

Mobility

  • “ Skeletor “
    For Time
    21-15-9
    Plate Overhead Lunges ( 25/15 )
    Handstand Push Ups
    75 x DU’s after each round

    Rest 5:00

    5 Rounds of
    6 x Burpee Box Overs ( 24”/20” )
    9 x Pull ups
    12 x DB Snatch ( 25/15 )

    Rest 5:00

    100 x Sit ups

Cool down:
Mobility


Friday 1 February 2019 - CrossFit

Warm up:
Tabata
High Knees
Butt Kicks

3 Rounds
10 x Hollow rock into Supermans
20m Broad jumps
10 x Pike Push ups

Mobility

  • Strength
    4 Rounds ( 11:40 )
    :40 Hollow Hold
    :20 Rest
    :40 Side Plank
    :20 Rest
    :40 Handstand Hold
    :20 Rest
  • “ Kansas City Shuffle “
    3 Rounds For Time ( 18 Min Cap )
    400m Run
    10 x Dumbbell Box Step Overs ( 25’s/15’s @ 24”/20” )
    15 x Burpees

Cool down:
Mobility


Thursday 31 January 2019 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
10 x Box Step ups
10 x KB Swings
10 x Scap pull ups

Mobility

  • Regional 2013
    Individual Event 4 ( halved )
    For Time
    50 x Wallballs ( 10/7 )
    50 x Pull ups ( Chest to Bar )
    50 x Pistol Squats ( Alternating )
    50 x DB Snatch ( 25/15 )

Cool down:
Mobility


Wednesday 30 January 2019 - CrossFit

Warm up:
3 Minute Shuttle runs

Joint Flow

3 Rounds
10 x Deadlifts into shrug
10 x Clean Pull under
10 x Push Jerks

  • Strength #1
    Every 90 Seconds x 6
    3 x Strict press @ 70%
    5 x Push Press @ 76%
    3 x Strict press @ 70%
    5 x Push Press @ 78%
    3 x Strict press @ 70%
    5 x Push Press @ 80%
  • Strength #2
    8 Min EMOTM
    3 x Power Cleans & Push Jerks ( work up to workout weight )
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Cool down:
Mobility


Tuesday 29 January 2019 - CrossFit

Warm up:
Running conditioning ( 20:00 Cap )
3 Rounds
4 Sets
10 x 20m Shuttle sprints
Rest 30 seconds

Mobility

  • Strength
    1 Round
    Max Effort Strict pull ups ( let’s see who gets their first strict pull up unassisted )

    Then
    4 Rounds of
    3 x Tempo Pull ups ( 3 seconds up, 3 Seconds down )
    10 x Bent over Rows ( 50% of Bodyweight )
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Cool down:
Mobility


Monday 28 January 2019 - CrossFit

Warm up:
3 Rounds
20m Lunges
10 x Wall squats
10 x Dive Bombers
10 x V-Sit ups

Mobility

  • Strength
    Every 90 seconds x 6 Sets
    Back Squat
    5 @ 74%
    3 @ 76%
    5 @ 74%
    3 @ 78%
    5 @ 74%
    3 @ 80%
  • “ Sauna “
    6 Rounds ( 11:30 )
    :30 Max Effort Medball Cleans ( 15/10 )
    :30 Max Effort HSPU’s
    :30 Max Effort Burpees
    :30 Rest

Cool down:
Mobility


Friday 25 January 2019 - CrossFit

Warm up:
8 Rounds
1:00 Run
:30 Wall Sit

Mobility

  • Strength
    4 Rounds ( 11:40 )
    :40 Max Effort Strict Ring Dips
    :20 Rest
    :40 Hollow Hold
    :20 Rest
    :40 2 x Turkish Get up ( 1 each arm )
    :20 Rest
  • “ Creepy Crawly “
    12 Min AMRAP
    4 x Wall Climbers
    6 x 6” Target Burpees
    8 x Dumbbell Deadlifts ( 25’s/15’s )
    12 x 10m Shuttle Sprints

Cool down:
Mobility


Thursday 24 January 2019 - CrossFit

Warm up:
3 Rounds
20m Lunges
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings

Mobility

  • Strength
    Every 90 seconds x 6
    Front Squat
    3 @ 72%
    1 @ 74%
    3 @ 72%
    1 @ 76%
    3 @ 72%
    1 @ 78%
  • “ Schizo “
    For Time
    15-10-5
    Toes to Bar
    HSPU’s
    Hang Power Clean ( 50/25 )

    Into 30 x Front Rack Lunges

    5-10-15
    Toes To Bar
    HSPU’s
    Hang Power Clean ( 50/25 )

Cool down:
Mobility


Wednesday 23 January 2019 - CrossFit

Warm up:
3 Minutes Shuttle Runs
3 Rounds
10 x Wall Presses
10 x Jump knee tucks
10 x Kettlebell swings

Mobility

  • Strength
    Every 90 Seconds x 6 Sets
    3 x Strict Press @ 70%
    5 x Push Press @ 74%
    3 x Strict Press @ 70%
    5 x Push Press @ 76%
    3 x Strict Press @ 70%
    5 x Push Press @ 78%
  • “ Rush Hour “
    For Time
    800m Run
    100 x Air Squats
    75 x Kettlebell Swings ( 24/16 )
    50 x Push Ups
    25 x DB Box Step Ups ( 25’s/15’s )

Cool down:
Mobility


Tuesday 22 January 2019 - CrossFit

Warm up:
We will be testing one of the Open Workouts from 2014, in preparation for the upcoming Open Season. We’re going to run 2 Heats, amd you will be jusging each other. There will be no strength component, as we will prep for the workout and also go through some pointers.

3 Min Double Under Practice

3 Rounds
10 x Snatch Grip Deadlift
10 x Snatch Grip BTN Push Press
10 x Snatch Pull unders

Mobility

  • CrossFit Games Open 14.1
    10 Min AMRAP
    30 x DU’s
    15 x Power Snatches ( 35/25 )

Cool down:
Mobility


Monday 21 January 2019 - CrossFit

Warm up:
Tabata
High Knees
Wall Squats

Push ups
Hollow Rocks

Mobility

  • Strength
    Week 2 of the Squat Cycle
    Every 90 Seconds x 6 Sets
    Back squat
    5 @ 72%
    3 @ 74%
    5 @ 72%
    3 @ 76%
    5 @ 72%
    3 @ 78%
  • “ Shrapnel “
    3 Rounds: ( 22 Minutes )
    2 Min AMRAP per station
    #1
    5 x Devils Presses ( 25’s/10’s )
    5 x DB Front squats

    #2
    Pull ups

    #3
    Sit ups

    * Rest 2:00

Cool down:
Mobility


Friday 18 January 2019 - CrossFit

Warm up:
2 Rounds
4 Sets of :
1:00 Run
:30 Wall Sit

1:00 Rest between Rounds

  • “ Bandito “
    8 Rounds
    Every 2 Minutes:
    7 x Toes To Bar
    6 x DB Box Step Overs ( 25’s/15’s ) @ 24”/20”
    5 x HSPU’s
  • Core
    4 Rounds
    :30 L-Sit
    :30 rest
    :30 Glute Bridge Hold
    :30 Rest

Thursday 17 January 2019 - CrossFit

Warm up:
Vengaboys Squats

Hip, Shoulder, Spine Mobility

  • Strength
    Every 90 Seconds x 6 Sets
    Front Squats
    3 @ 70%
    1 @ 72%
    3 @ 70%
    1 @ 74%
    3 @ 70%
    1 @ 76%
  • “ Cracker Jack “
    Part 1:
    5 Min Window
    20 x Wallball buy in ( 10/7 )
    AMRAP
    21 x Deadlifts ( 60/30 )
    21 x Lateral burpees over the bar

    Part 2
    5 Min Window
    35 x Wallball buy in ( 10/7 )
    AMRAP
    15 x Deadlifts ( 80/45 )
    15 x Lateral burpees over the bar

    5 Min Window
    50 x Wallball buy in ( 10/7 )
    AMRAP
    9 x Deadlifts ( 100/65 )
    9 x Lateral burpees over the bar

    * 5:00 Rest between Parts ( FYI- if partnering up, partner A completes Part A first and partner B completes Part A in the 5:00 Rest window )

Cool down:
Mobility


Wednesday 16 January 2019 - CrossFit

Warm up:
3 Minutes Shuttle Runs

Joint Flow:
Wrists, elbows, Shoulders, Spine, hips, ankles

3 Rounds
3 x Burgener Progressions
*Barbell shrug and lean, High pull, Clean pull under
5 x Strict press BTN

  • Strength #1
    Every 90 seconds x 6 Sets
    3 x Strict Press @ 70%
    5 x Push Press @ 72%
    3 x Strict Press @ 70%
    5 x Push Press @ 74%
    3 x Strict Press @ 70%
    5 x Push Press @ 76%

    All weights accross @ % of 1 Rep Max Push Press
  • Strength #2
    15 EMOTM
    Min 0-5
    3 x Clean Pulls
    2 x Hang Cleans
    1 x Power Clean
    30%-40%
    Min 6-10
    3 x 3 Position Pause Power Clean ( 3 second pause Just off the floor, Knee and Pockets, separately)
    50%-70%

    Min 11-15
    2 x Power Cleans
    70% - 90%

Cool down:
Mobility


Tuesday 15 January 2019 - CrossFit

Warm up:
5 Minutes Double under practice

3 Rounds
20m Lunges
10 x Jump knee tucks
30 x Mountain Climbers

Mobility

  • Strength
    Take 8 Minutes to establish a 1 Rep Max Dumbbell Snatch

    This has to be completed with both arms for the weight to count, no clean and jerk technique will count, it has to be a smooth movement from the ground to the overhead position without stopping half way.
  • “ Flint “
    For Time ( 18 Min Cap )
    3 Rounds
    400m Run
    15 x Box Overs ( 24”/20” )
    30 x Sit ups
    45 x Double unders

Cool down:
Mobility


Monday 14 January 2019 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
10 x Pause squats
10 x Strict press
10 x V-Sit ups

Mobility

  • Strength
    Every 90 seconds for 6 Sets
    Back Squats
    5 @ 70%
    3 @ 72%
    5 @ 70%
    3 @ 74%
    5 @ 70%
    3 @ 76%
  • “ Smokin Aces “
    15 Min EMOTM
    Min 1: 15 x Thrusters ( 40/20 )
    Min 2: 12 x Pull ups
    Min 3: 9 x DB Burpees ( 25’s/15’s )

    Total reps - 180

Cool down:
Mobility


Friday 11 January 2019 - CrossFit

Warm up:
5 Min DU’s practice
3 Rounds
10 x Wall squats
10 x Pike push ups
10 x Sumo deadlift high pull ( kettlebell )

Mobility

  • Strength
    Every 2:00 for 5 Rounds
    8 x Deadstop Strict Handstand push ups
    5 x 1 Arm Dumbbell overhead squat ( per arm )
  • “ Slam Dunk “
    For Time
    20-15-10-5
    Sumo Deadlift High pull ( 30/20 )
    Wallballs ( 10/7 )
    Bar facing Burpees

Cool down:
Mobility


Thursday 10 January 2019 - CrossFit

Warm up:
3 Rounds
1 Min Run
1 Min Hang
1 Min lunges

Mobility

  • “ Street Fighter “
    For Time ( 25 Min Cap )
    400m Run
    20 x Toes To Bar
    20 x Kettlebell swings ( 32/16 )
    400m Run
    20 x Box Jumps ( 24”/20” )
    20 x Push Press ( 50/25 )
    400m Run
    20 x Toes To Bar
    20 x Kettlebell swings ( 32/16 )

Cool down:
Mobility


Wednesday 9 January 2019 - CrossFit

Warm up:
5 Min Shuttle Runs

“ Joint Flow “
Wrists, elbows, shoulders, spine, hips, knees, ankles

  • Skill
    Clean Primer
    10 Min EMOTM
    3 x Deadlifts into Barbell Shrug
    2 x Tall Clean Pull unders
    1 x Power Clean

    Loads here are meant to be light, stay between 30-40% of your 1 Rep Max Power Clean
  • Strength
    Every 90 Seconds for 9:00
    5 x Touch and Go Power cleans

    Build to a moderate weight here. Stimulus wise we are looking for a weight that we can clean 5 times consecutively without resetting the bar on the ground after each rep. We are also looking for proper form over load, so no landing wide with the feet or muscling the bar up and no compromise on technique. Keep it clean, and breed accuracy and balance. Learn how to move between grips as the bar goes out of hook grip back into hook grip, this is how we improve our barbell cycling technique.

Cool down:
Mobility


Tuesday 8 January 2019 - CrossFit

Warm up:
Tabata
Hand Stand Hold
Hollow Rock

Plate hops
Bear Crawl

Mobility

  • Strength
    6 Rounds
    :40 Wall sit ( weighted if possible )
    :20 Rest
    :40 Side Plank
    :20 Rest
  • “ Royal Flush “
    12 Min Ascending Ladder
    2-4-6-8-10-12-14-16-etc
    Handstand Push ups
    5-10-15-20-25-30-35-etc
    Sit ups
    10-20-30-40-50-60-70-80-etc
    Double Unders

Cool down:
Mobility


Monday 7 January 2019 - CrossFit

Warm up:
Officially starting off the new year, we will be focussing on the basics of why we do warm ups, and going through the most important drills for better over all mobility, i would like everyone to be super attentive in these sessions, as this will be something that you can do on a daily basis as you get to know yourselves a bit better, and what you need to work on to improve your own weaknesses.


3 Rounds
100m Run
10 x Wall squats
10 x Scap pull ups
10 x Dive bombers

Hips, shoulders, spinal, ankle and wrist Mobility

  • Strength
    Every 90 seconds for 7 Sets

    5 x Back squats

    We won’t be maxing out in this attempt, but rather getting a good feel for where we are coming back from a long break, and also to not destroy our legs for the rest of the week.
  • “ Homecoming Queen “
    10 Min AMRAP
    5 x Pull ups
    7 x Medball Cleans ( 15/10 )
    9 x Dumbbell Burpees ( 25’s/15’s )

Cool down:
Mobility and foam rolling


Friday 4 January 2019 - CrossFit

Warm up:
3 Rounds
20m Lunges
10 x Kettlebell swings
15 x Scap pull ups

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 12 x Strict Ring Dips
    Min 2: 10 x Strict Pull ups
    Min 3: :40 Hollow Hold
  • “ Dead Beat “
    5 Rounds For Time
    6 x Kettlebell Swings ( 32/16 )
    9 x Dumbbell Push presses ( 25’s/10’s )
    12 x Dumbbell Lunges ( front rack )

Cool down:
Mobility


Thursday 3 January 2019 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Wall squats
10 x Pike Push Ups
10 x Clean pull unders

Mobility

  • Strength
    4 Rounds ( 20:00 )
    Every 5:00
    15 x Front Squats ( 75% Body weight )
    400m Run
  • “ Tomahawk “
    10 Min AMRAP
    100 x DU’s
    3 Rounds of:
    3 x Power Cleans ( 60/30 )
    6 x Handstand Push ups
    9 x Air Squats

Cool down:
Mobility


Wednesday 2 January 2019 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x Strict Press BTN
10 x Jump knee tucks
10 x Kipping swings

Mobility

  • Strength
    5 Min EMOTM
    5 x Strict Press

    5 Min EMOTM
    3 x Push press

    5 Min EMOTM
    1 x Push Jerk

    Strict press: loads from 30% - 50% of your 1RM
    Push press: loads between 55% - 75%
    Push jerk: work up to a heavy single for the day
  • “ Hot Fudge “
    18 Min AMRAP
    20 x Box Jumps ( 24”/20” )
    15 x DB Burpees ( 25’s/15’s )
    10 x Toes to Bar
    200m Run

Cool down:
Mobility


Monday 31 December 2018 - CrossFit

Warm up:
5 Minutes easy run
3 Rounds
20 x Banded pull aparts
20m Spiderman lunges
15 x Kipping swings

Mobility

  • “ El Diablo “
    Min 0:00 - 15:00
    AMRAP
    5 x Devils Presses ( 25’s/10’s )
    5 x Dumbbell Box Step overs ( 24”/20” )
    5 x Dumbbell Front Squats
    30 x DU’s

    On Minute 20:00 - 30:00
    AMRAP
    16 x Dumbbell lunges ( 1 Overhead, 1 Front rack, switch arms on 8 reps )
    14 x HSPU’s
    12 x Pull ups

Cool down:
Mobility


Friday 28 December 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m Duck walk
15 x Clean pull unders

Mobility

  • Strength
    Every 90 Seconds for 12 Minutes ( 9 Sets )
    Build to a 5 Rep max Hang Power Clean
  • “ Trip Switch “
    For Time
    21-18-15-12-9
    Hang Power Cleans ( 60/30 )
    Wallballs ( 10/7 )
    Lateral Burpees over the bar

Cool down:
Mobility


Thursday 27 December 2018 - CrossFit

Warm up:
5 Min Double under practice
3 Rounds
20m Spiderman Lunge
10 x Pause Squats ( 2 second pause in the bottom )
40 x Plate Hops

Mobility

  • Strength
    10 Minutes
    Build to a 20 Rep Max Back Squat
  • “ Area 51 “
    15 Min AMRAP
    10 x Handstand Push ups
    30 x DU’s
    10 x Box Jumps ( 24”/20” )
    30 x DU’s
    10 x Alt. DB Snatches ( 25/15 )
    30 x DU’s

Cool down:
Mobility


Friday 21 December 2018 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Wall Squats
10 x Kettlebell swings
10 x Medball cleans

Mobility

  • Strength
    Every 2:00 for 10 Minutes
    10 x Back squats
    Build to 75% of your 1 RM
  • “ Mordor “
    For Time
    21-15-9
    Medball cleans ( 15/10 )
    Sumo Deadlift High Pull ( 32/16 )
    1 Arm Overhead Lunge ( 25/15 )
    Box Overs ( 24”/20” )

Cool down:
Mobility


Thursday 20 December 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 8 x Strict Pull ups
    Min 2: 8 x Dumbbell Bent over row (Per Arm)
  • “ Big Foot “
    For Time
    2-4-6-8-10-12-14-16-18-20
    Dumbbell Snatches ( 25/15 )
    10-9-8-7-6-5-4-3-2-1
    Toes To Bar
    Cash out
    Weighted 400m Run ( 10/7 )

Cool down:
Mobility


Wednesday 19 December 2018 - CrossFit

Warm up:
3 Rounds
10 x Clean pull under
10 x Front Squats
10 x Hang squat cleans

Mobility

  • Strength
    Every 90 seconds for 15:00
    1 x Power Clean
    2 x Front Squats
    1 x Hang Squat clean

    Build to a heavy complex
  • “ Metal Slinky “
    For Time ( 15 Min Cap )
    75 x Power Cleans ( 50/25 )
    50 x Front Squats
    25 x Burpees

Cool down:
Mobility


Tuesday 18 December 2018 - CrossFit

Warm up:
3 Rounds
100 x Single unders
10 x BTN Strict Press
20 x Banded pull aparts
20m Spiderman lunges

Mobility

  • Strength
    Every 90 seconds x 6
    12-10-8-6-4-2
    Push Press
    Build to a heavy double for the day
  • “ Sling Shot “
    15 Min AMRAP
    2 Rounds of “ Mary “
    5 x HSPU’s
    10 x Pistol squats
    15 x Pull ups

    *Then
    100 x DU’s
    20 x Dumbbell Box Step Ups ( 25’s/15’s @ 24”/20” )

Cool down:
Mobility


Monday 17 December 2018 - CrossFit

Warm up:
3 Rounds
100 x Single unders
10 x Wall squats
10 x Good-mornings ( empty bar )
10 x KB Swings ( heavy, for glute activation )

Mobility

  • Strength
    5 Rounds
    7 x Deadlifts ( build to 75%-80% )
    Max Effort L-Hold Sit
    Rest 1:00
  • “ Salty Cuts “
    For Time
    21-15-9
    Thrusters ( 40/25 )
    Bar facing Burpees
    400m Run

Cool down:
Mobility


Friday 14 December 2018 - CrossFit

Warm up:
3 Rounds
100 x Single Unders
20m Bear Crawl
20 x Banded pull aparts
10 x Strict press BTN

Mobility

  • Strength
    Every 90 Seconds x 7
    5 x Strict Press BTN ( dead stop on the back with each rep )
  • “ Moist “
    For Time ( 18 Min Cap )
    22-18-14-10-6
    Dumbbell Snatches ( 25/15 )
    Pistol squats
    Ring Dips

Cool down:
Mobility


Thursday 13 December 2018 - CrossFit

Warm up:
10 Sets
1:00 Run
:30 Wall Sit

Mobility

  • Strength
    5 Rounds
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Bent over Rows (Empty barbell)
    :20 Rest
  • “ Side Effect “
    3 Rounds For Reps ( 14 Minutes )
    1 Minute Per Station
    Wallballs ( 10/7 )
    Hand release pushups
    Deadlifts ( 80/45 )
    Box Jumps ( 24”/20” )
    Rest

Cool down:
Mobility


Wednesday 12 December 2018 - CrossFit

Warm up:
3 Min Shuttle Runs

Sally overhead squat

Mobility

  • Skill
    Every 90 seconds
    3 Rounds
    5 x Snatch pull ( 2 Second pause at the knee )
    5 x Tall snatch
    5 x Snatch Balance

    3 Rounds
    5 x Power Snatches
    5 x Hang squat snatches
    5 x Full squat snatches
  • Strength
    15 Min EMOTM
    1 x Power Snatch
    1 x Squat snatch

Cool down:
Mobility


Tuesday 11 December 2018 - CrossFit

Warm up:
Tabata
High Knees
But Kicks

Pike Push ups
V-Sit ups

Mobility

  • Strength
    16 Min EMOTM
    Min 1: 10 x Strict Handstand Push Ups
    Min 2: 40 seconds Side Plank
    Min 3: 10 x 1 Arm Dumbbell Overhead squat
    Min 4: 40 seconds Hollow Hold
  • “ Ricochet “
    12 Min AMRAP
    50 x Burpee Buy-In
    Then:
    6 x Devils Presses ( 25’s/10’s )
    9 x DB Box Step overs ( 24”/20” )
    30 x DU’s

Cool down:
Mobility


Monday 10 December 2018 - CrossFit

Warm up:
3 Minute Double under practice

3 Rounds
5 x Cleans
10 x Lunges
5 x Push Jerks

Mobility

  • Strength
    Every 2:00 For 5 Sets
    5 x Colton P’s
    1 x Power Clean
    2 x Lunges
    1 x Push Jerk

    Build to a Moderately heavy set of 5 Touch and Go reps
  • “ Idle Hands “
    3 Rounds for time ( 20Min Cap )
    400m Run
    21 x Power Cleans ( 40/25 )
    15 x Front Squats
    9 x Toes To Bar

Cool down:
Mobility


Friday 7 December 2018 - CrossFit

Warm up:
3 Rounds
4 Sets:
1:00 Run
:30 Rest

Mobility

  • Strength
    Every 90 Seconds x 7 Sets
    3 x Pause Front Squats ( 5 Seconds in the bottom of the squat ) Build to 60% of your 1 Rep Max Front squat
  • “ Battle Rope “
    12 Min AMRAP
    10 x Dumbbell Snatches ( 25kg/15kg )
    15 x Air squats
    50 x DU’s

Cool down:
Mobility


Thursday 6 December 2018 - CrossFit

Warm up:
Tabata
Side Shuffles
Bear Crawl

High knees
Duck walk

Kipping swings
Hollow rock to superman

Mobility

  • “ Air Fryer “
    For Time ( 30Min Cap )
    20 x Handstand Push ups
    30 x Box Jumps ( 24”/20” )
    40 x Knees To Elbows
    50 x Wallballs ( 10/7 )
    40m Broad Jump
    30 x Hang Snatches ( 30/20 )
    20 x Handstand Push ups

Cool down:
Mobility


Wednesday 5 December 2018 - CrossFit

Warm up:
5 Min Double Under Practice

3 Rounds
10 x Deadlifts
10 x Hang power cleans
10 x Push Jerks

Mobility

  • Strength
    Every 90 seconds for 10 Sets
    2 x Deadlifts
    2 x Hang Power Cleans
    2 x Push Jerks

    Keep loads light as this is a de-load week, nothing more than 60% of your 1Rep max Jerks.
  • “ Ratchet “
    10 Min Ascending Ladder
    2-4-6-8-10-12-14-16-etc
    Dumbbell Cleans ( 25’s/15’s )
    Dumbbell Lunges ( hanging )
    Lateral burpees over the dumbbells

Cool down:
Mobility


Tuesday 4 December 2018 - CrossFit

Warm up:
Roxanne
Burpees & Jumping squats

3 Rounds
10 x Kipping swings
10 x KB swings
30 x Mountain Climbers

Mobility

  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups
  • Core
    Not for Time
    150 x Sit ups
    75 x Goodmornings ( empty bar )
    150 x Glute bridges

Cool down:
Mobility


Monday 3 December 2018 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Wall squats
10 x scap pull ups
10 x dive bombers

Mobility

  • Strength
    Every 90 seconds x 9
    3 x Tempo squats ( 3 sec down, 1 sec in the bottom then accelerate to extension )
    Nothing heavier than 65% of your 1RM
  • “ Shattered Nerves “
    8 Rounds For Time ( 18min Cap )
    30 x DU’s
    12 x Hand release Push ups
    10 x Medball cleans ( 15/10 )

Cool down:
Mobility


Friday 30 November 2018 - CrossFit

Warm up:
3 Rounds
200m Easy run
20 x Leg swings ( forward, backward, sides )
20 x Shoulder rotations
20 x Spinal Rotations
20m Spiderman lunges

  • Core
    4 Rounds ( 11:40 )
    :40 Hollow Rock
    :20 Rest
    :40 Kettlebell overhead walk
    :20 Rest
    :40 Tempo Goodmornings ( 3 seconds down, fast extension )
    :20 Rest
  • “ Lock Jaw “
    3 x 3 Min AMRAP
    15 x Sumo deadlift High pull
    15 x Push Press
    15 x Front Rack Lunges

    Rest 3:00

    Rx: 40kg/25kg

Cool down:
Mobility


Thursday 29 November 2018 - CrossFit

Warm up:
3 Rounds
1 x Suicide run
10 x Push ups
30 x Mountain Climbers
60 x Plate Hops

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 10 x Dumbbell floor Press
    Min 2: 6 x 1 Arm Kettlebell Overhead Squat
  • “ Speed Trap “
    For Time
    100 x Devils Press ( 25’s/15’s )
    E3MOTM do 50 x Double unders

Cool down:
Mobility


Wednesday 28 November 2018 - CrossFit

Warm up:
3 Min Shuttle Runs
Mobility
Wrists
Elbows
Shoulders
Spine
Hips
Knees
Ankles

  • Skill
    3 Rounds
    Every 2:00
    5 x Snatch Lift Off
    5 x Snatch Pull
    5 x Muscle Snatch
    5 x Hang Snatch
  • Strength #1
    Every 90 Seconds x 5 Sets
    3 x Drop Snatch
    3 x Snatch Balance
    3 x Overhead squat

    Loads are meant to be light, and stimulus is to develop speed and accuracy pushing yourself under the bar.
  • Strength #2
    Every 2:00 x 7
    1 x Snatch Pull
    1 x Tall Snatch ( hip )
    1 x Hang Snatch ( Knees )
    1 x Low Hang Snatch ( Shin )

Cool down:
Mobility


Tuesday 27 November 2018 - CrossFit

Warm up:
5 Min Double under practice
3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Godmornings

Mobility

  • Strength
    15 Min EMOTM ( 5 Rounds )
    Min 1: 7 x Deadlifts ( 75% of 1 RM )
    Min 2: 9 x Dead stop Strict HSPU’s
    Min 3: 11 x Strict Pull ups
  • “ Hot Wheels “
    10 Min AMRAP
    10 x Knees to Elbows
    12 x Hand release Push ups
    14 x Kettlebell swings ( 32/16 )

Cool down:
Mobility


Monday 26 November 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Anterior Plate raises
10 x Wall Squats
20 x Banded Pull aparts

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Seated Dumbbell Press
    Min 2: 8 x Back squats ( 65% of your 1 RM )
  • “ Hot Air “
    4 Rounds ( 20min Cap )
    50 x Overhead squats ( PVC )
    400m Run

Cool down:
Mobility


Friday 23 November 2018 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
10 x Snatches
10 x BTN Strict press
10 x Wall Squats

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 10 x Weighted Pistols ( pistol progressions )
    Min 2: 12 x Strict Ring Dips
  • “ Chop Suey “
    4 Rounds
    In a 4 Minute Window:
    15 x Power Snatches ( 40/20 )
    12 x Pistol Squats
    9 x Pull ups

    Slowest round is your score

Cool down:
Mobility


Thursday 22 November 2018 - CrossFit

Warm up:
8 Min Partner Banded Run
:30 On
:30 Off

Mobility

  • Strength
    4 Rounds
    :40 L-Hold Hang
    :20 Rest
    :40 Front squat hold ( bar )
    :20 Rest
    :40 Side Plank
    :20 Rest
  • “ Genocide “
    For Time
    800m Run Buy-in
    3 Rounds
    15 x Toes To Bar
    5 x Wall Climbers
    40m Broadjumps
    75 x DU’s

Cool down:
Mobility


Wednesday 21 November 2018 - CrossFit

Warm up:
3 Rounds
10 x Kettlebell swings
10 x Clean Pulls
10 x Tall Cleans
5 x Split Jerks

  • Strength
    Every 2:00 x 10
    2 x Hang Power Cleans + 1 x Push press
    2 x Hang Power Cleans + 1 x Push Jerk
    2 x Hang Power Cleans + 1 x Split Jerk

    All reps must be done unbroken touch and go as far as possible. Working on speed and skill and barbell cycling techniques.
  • “ Tsunami “
    7 Min AMRAP
    Wallballs ( 10/7 )
    EMOTM ( including 0:00 )
    5 x Hang Clean and Jerk ( 50/25 )

Cool down:
Mobility


Tuesday 20 November 2018 - CrossFit

Warm up:
Tabata
High Knees
Butt kicks

Tabata
Pike Push ups
Good Mornings

Mobility

  • Strength
    4 Rounds
    30 Second Handstand Hold straight into Max Effort Unbroken Strict Hand Stand Push ups

    Rest 1:00 between Rounds
  • “ Flak Jacket “
    18 Min AMRAP
    15 x Burpees
    12 x Deadlifts ( 80/45 )
    9 x Dumbbell Box Step Overs ( 25/15 @ 24”/20” )

Cool down:
Mobility


Monday 19 November 2018 - CrossFit

Warm up:
3 Rounds
100m Run
40m Lunges
20 x Banded pull aparts
10 x Scap push ups

Mobility

  • Strength
    Every 2:00 x 7 Sets
    10 x Front Rack Lunges (5 per leg alternating)
    Build to a heavy 10 rep for the day
  • “ Spitfire “
    2 Rounds for total Reps
    2 Minutes per Station
    Overhead squats ( 20/15 )
    Double Unders
    Strict Pull ups
    Hand Release Push Ups

Cool down:
Mobility


Friday 16 November 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges
10 x Cleans
10 x Strict Press
10 x Wall squats

Mobility

  • Strength
    Every 90 seconds for 12:00
    5-5-4-4-3-3-2-2-1
    Build to a heavy 1 Rep Colton P Complex
    1 x Power Clean
    2 x Front Rack Lunges
    1 x Shoulder to Overhead
  • “ Burnin Rubber “
    12 Min Ascending Ladder
    2-4-6-8-10-12-14-16
    Devils Press ( 25/15 )
    Wallballs ( 10/7 )
    10m Shuttle Runs

Cool down:
Mobility


Thursday 15 November 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m Bear crawl
20m Duck walk
20 x Hollow Rocks

Mobility

  • Midline
    4 Rounds ( 11:40 )
    :40 Hollow Hold
    :20 Rest
    :40 Handstand Hold
    :20 Rest
    :40 Side Plank
    :20 Rest
  • “ Radioactive “
    14 Min AMRAP
    1 Minute per station
    Toes To Bar
    Handstand Push ups
    Sumo Deadlift High Pull ( 32/24 )
    Box Jumps ( 24”/20” )
    Rest

Cool down:
Mobility


Wednesday 14 November 2018 - CrossFit

Warm up:
5 Min Shuttle Runs

Mobility

3 Rounds
5 x Snatch pulls
5 x Muscle snatches
5 x Snatch Balance
5 x Tall Power Snatch

  • Strength
    Every 2:00 x 7
    1 x Snatch Pull
    1 x Tall Snatch
    1 x Hang Snatch
    1 x Power snatch ( floor )
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 13 November 2018 - CrossFit

Warm up:
3 Min Shuttle Runs

Sally Back Squat

Mobility

  • Strength
    10 Min EMOTM
    5 x Back squats ( 50% of 1RM )
  • “ Feather weight “
    For Time

    250 x DU’s
    50 x Thruster ( 20/15 )
    30 x Pull ups
    50 x Thrusters ( 20/15 )
    250 x DU’s

Cool down:
Mobility


Monday 12 November 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Wall squats
10 x Goodmornings
10 x Scap pull ups

Mobility

  • “ The Running Dead “
    5 Min AMRAP
    Buy in 400m Run
    AMRAP
    12 x Deadlifts ( 80/45 )
    9 x Burpee box Overs ( 24”/20” )

    Rest 5:00

    5 Min AMRAP
    Buy in 400m Run
    AMRAP
    9 x Deadlifts ( 100/55 )
    6 x Burpee box Overs ( 24”/20” )

    Rest 5:00

    5 Min AMRAP
    Buy in 400m Run
    AMRAP
    6 x Deadlifts ( 120/65 )
    3 x Burpee box Overs ( 24”/20” )
  • Strength
    3 Rounds
    Not For time
    50 x Abmat sit ups
    50 x Supermans

Cool down:
Mobility


Friday 9 November 2018 - CrossFit

Warm up:
3 Rounds
100m Run
15 x Goodmornings
10 x Divebombers
5 x Inchworms

Mobility

  • Strength
    15 Min EMOTM ( 5 Rounds )
    Min 1: 12 x Bench Press ( 75% of Bodyweight )
    Min 2: 10 x Deadlifts ( Bodyweight )
    Min 3: 8 x Strict Toes to Bar
  • “ Sarin Gas “
    12 Min AMRAP
    10 x Dumbbell Burpees ( 2 x 25/15 )
    40m Broad jump
    20 x Wallballs ( 10/7 )

Cool down:
Mobility


Thursday 8 November 2018 - CrossFit

Warm up:
3 Rounds
20m High knees
20m butt kicks
10 x Leg swings each leg ( sideways )
10 x Leg swings each leg ( front to back )
10 x Dynamic Calve and achilles Stretch

  • Running conditioning
    On a 20:00 Running Clock:
    Every 5:00 x 4
    400m Run
    Max effort unbroken Kipping Handstand Push ups
    * There is only one attempt of HSPU’s per 5:00 Window. The time remaining after the HSPU’s you rest.
  • “ Foul Play “
    For time
    21-15-9
    Pull ups
    Kettlebell swings ( 32/16 )

Cool down:
Mobility


Wednesday 7 November 2018 - CrossFit

Warm up:
3 Rounds
5 x Deadlifts
5 x Clean pulls
5 x Clean pull unders
5 x Hang Cleans
5 x Strict Press

Mobility

  • Strength
    5 Min EMOTM
    5 x Hang Power Clean

    4 Min EMOTM
    4 x Hang Power Clean

    3 Min EMOTM
    3 x Hang Power Cleans

    2 Min EMOTM
    2 x Hang Power Cleans
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Cool down:
Mobility


Tuesday 6 November 2018 - CrossFit

Warm up:
2 Rounds
2:00 Run
10 x Wall Squats
10 x Hollow Rocks
10 x Supermans

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 15 x Strict Ring Dips
    Min 2: 40 Second KB Front Rack carry
    Min 3: 10 x Strict Pull ups
  • “ Virus “
    For Time
    100 x DU’s
    100 x Medball cleans
    100 x Push ups
    100 x Sit ups
    100 x DU’s

Cool down:
Mobility


Monday 5 November 2018 - CrossFit

Warm up:
3 Rounds
50 x Single unders
10 x Push Jerks
10 x Front Squats
20m Broadjump

Mobility

  • Strength
    Every 90 seconds for 9:00 ( 7 Sets )
    5 x Push jerks
    Build up to a 5 Rep Max for the day
  • “ The Boogeyman “
    20 Min AMRAP
    50 x Burpees
    40 x Box Jumps ( 24”/20” )
    30 x DB Snatch ( 25/15 )
    20 x HSPU’s
    10 x Front Squats ( 60/30 )

Cool down:
Mobility


Friday 2 November 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges
10 x Clean pull unders
10 x Divebombers

Mobility

  • Strength
    5 Rounds
    Min 1: 10 x Strict Ring dips
    Min 2: 40 Seconds Farmers Carry ( Body weight )
  • “ Royal Rumble “
    For Time
    21-18-15-12-9
    Hang Power Clean ( 50/25 )
    15-12-9-6-3
    Handstand Push Ups
    Then:
    200 x Double unders cash out

Cool down:
Mobility


Thursday 1 November 2018 - CrossFit

Warm up:
3 Rounds
4 sets
1:00 Run
:30 Hollow Hold

1:00 Rest between Rounds
Mobility

  • “ Demolition Derby “
    For Time
    30 x Wallballs ( 10/7 )
    30 x Dumbbell Box Step overs ( 2 x 25k/15kg @ 24”/20” )
    30 x Wallballs
    40m Dumbbell Lunges ( same weights )

Cool down:
Mobility


Wednesday 31 October 2018 - CrossFit

Warm up:
3 Rounds
20m Inch Worm
15 x Banded Goodmornings
10 x Kipping swings

Mobility

  • Strength
    Every 90 Seconds For 15 Minutes
    5-5-4-4-3-3-2-2-1-1-1
    Build to a 1 Rep Max Deadlift
  • “ Jack Hammer “
    8 Min AMRAP
    Toes To Bar
    5 x Deadlifts EMOTM ( 100/55 )

Cool down:
Mobility


Tuesday 30 October 2018 - CrossFit

Warm up:
3 Rounds
50 x Single Unders
10 x Pike Push ups
10 x Dumbbell Press ( 5 per arm )

Mobility

  • Strength
    5 Rounds ( 12:00 Cap )
    10 x Dead Stop HSPU’s
    1:30 Double Unders
  • “ Fast Lane “
    For Time ( 18 Min Cap )
    10 Rounds
    10 x Dumbbell Snatches ( 25/15 )
    10 x Burpees

Cool down:
Mobility


Monday 29 October 2018 - CrossFit

Warm up:
3 Rounds
40m Side shuffle
10 x Wall Squats
10 x Scap pull ups
10 x V-Sit ups

Mobility

  • Strength
    15 Min EMOTM ( 5 Rounds )
    Min 1: 8 x Back squats ( 55%-75% )
    Min 2: 15 x Weighted Sit ups
    Min 3: 30 x Banded Pull aparts ( controlled )
  • “ Quadzimodo “
    15 Min AMRAP
    5 x Pull ups
    10 x Push ups
    15 x Medball Cleans ( 15/10 )

Cool down:
Mobility


Friday 26 October 2018 - CrossFit

Warm up:
3 Rounds
100 x Single unders
10 x Strict Press BTN
20 x Pass Throughs
10 x Jump Knee Tucks

  • Strength
    Every 90 seconds For 7 Sets
    7-6-5-4-3-3-3
    Build up to a 3 Rep Max Push Press
  • " Inferno "
    For Time
    21-15-9
    Push Press ( 60/25 )
    DB Box Step overs ( 25/15 @ 24"/20" )
    Deadlifts ( 60/25 )

Cool down:
Mobility


Thursday 25 October 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m Bear Crawl
10 x KB Swings
20 x Scap Push ups

Mobility

  • Midline
    3 Super sets
    25 x Weighted Sit ups
    25 x Goodmornings
    25 x Glute Bridges
  • “ Deja Vu “
    For Time ( 18 Min Cap )
    Run the Block ( +-1,2km )
    Then
    2 Rounds
    20 x HSPU
    25 x Toes to Bar
    30 x Kettlebell Swings ( 32/16 ) American

Cool down:
Mobility


Wednesday 24 October 2018 - CrossFit

Warm up:
3 Min Shuttle runs

Mobility

  • Snatch Primer
    3 Rounds ( empty bar )
    Every 2:00
    5 x Snatch Pulls
    5 x Muscle Snatches
    5 x Drop Snatches
    5 x Tall Snatches
  • Snatch
    Min 0:00-5:00
    EMOTM
    3 x Pause Overhead Squats
    50%-70%

    Min 6:00-10:00
    EMOTM
    3 x Snatch Balances
    72%, 74%, 76%, 78%, 80%

    Min 11:00-15:00
    EMOTM
    1 x Tall snatch
    1x Full snatch

    Min 16:00-25:00
    Build in singles to a new 1 Rep Max Squat Snatch

Cool down:
Mobility


Tuesday 23 October 2018 - CrossFit

Warm up:
5 Minutes Double under practice

3 Rounds
5 x Strict Pull ups
10 x Clean pull unders
20 x Lunges

Mobility

  • Strength
    4 Rounds
    Min 1: 8 x Strict Pull ups
    Min 2: 10 x Bent over rows ( 50% of BW )
  • “ Monkey Wrench “
    20 Min AMRAP
    30 x DU’s + 12 x Pull ups
    30 x DU’s + 15 x Power Cleans
    30 x DU’s + 18 x Front Rack Reverse lunges

    Rx- 50kg/25kg

Cool down:
Mobility


Monday 22 October 2018 - CrossFit

Warm up:
3 Min Shuttle Runs
3 Rounds
10 x Overhead squats ( PVC - 2 Second pause in the bottom )
10 x V-Sit ups
10 x Push ups

Mobility

  • Strength
    12 Min EMOTM
    6-6-5-5-4-4-3-3-2-2-1-1
    Overhead squat
    Build to a new 1 Rep Max
  • “ Gone in 90 Seconds “
    6 Rounds
    :30 Max Effort Medball Cleans ( 15/10 )
    :30 Max Effort Push Press ( 40/20 )
    :30 Max Effort Burpee Box overs ( 24”/20” )
    :30 Rest

Cool down:
Mobility


Friday 19 October 2018 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
10 x V-Sit ups
10 x Pike Push ups
40 x Plate hops

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 12 x Strict Ring Dips
    Min 2: 8 x Strict Toes To Bar
    Min 3: 40 Seconds Goblet Squat hold ( 24/16 )
  • “ White Elephant “
    10 Min AMRAP
    5 x Wall Climbers
    7 x Kettlebell Swings ( 32/16 ) American
    30 x Double unders

Cool down:
Mobility


Thursday 18 October 2018 - CrossFit

Warm up:
3 Rounds
2:00 Run
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings
10 x DB Press

Mobility

  • “ Deep Impact “
    4 Rounds For Time ( 25 Min Cap )
    400m Run
    15 x Pull ups
    20 x Dumbbell Hang Clean & Jerk ( 25kg/15kg ) Alternate arms after each 5 Reps
    20 x Overhead Plate Lunges ( 25/15 )
  • Strength
    Optional
    150 Sit ups Not for time

Cool down:
Mobility


Wednesday 17 October 2018 - CrossFit

Warm up:
3 Minute Shuttle Runs

3 Rounds
10 x Deadlift into Shrug
8 x Clean Pull unders
6 x 3 Seconds Pause Front Squats

Mobility

  • Strength #1
    15 Min EMOTM
    Min 1-2-3
    1 x Clean Pull + 3 x Hang Squat Cleans
    40%-60%

    Min 5-6-7
    3 x Squat Cleans
    65%-70%-75%

    Min 9-10-11
    2 x Squat Cleans
    80%-83%-86%

    Min 13-14-15
    1 x Squat Clean
    90%-92%-94%
  • Strength #2
    Take 10 Minutes to build to a 1 Rep Max Clean

Cool down:
Mobility


Tuesday 16 October 2018 - CrossFit

Warm up:
3 Rounds
40m Bear Crawl
30 x Mountain Climbers
20 x Scap pullups
10 x KB Swings

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Strict Pull ups ( weighted )
    :20 Rest
    :40 Side Plank
    :20 Rest
  • “ Lumberjack “
    19 Minutes EMOTM ( 5 Rounds )
    Min 1: 8 x Dumbbell Box Step overs ( 2 x 25/15 ) ( 24”/20” )
    Min 2: 10 x Deadlifts ( 100/55 )
    Min 3: 12 x HSPU’s
    Min 4: Rest

    150 Rep Total score

Cool down:
Mobility


Monday 15 October 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m Samson Lunges
10 x Wall squats
10 x Kippimg swings

Mobility

  • Strength
    12 Minutes
    10-8-6-4-3-2-1-1-1-1
    Build to a new 1 Rep Max Front Squat
  • “ Collateral “
    14 Min AMRAP
    150 x Double unders + 30 Burpees buy in
    5 x Thrusters ( 50/30 )
    7 x Toes To Bar
    9 x Box Jumps ( 24”/20” )

Cool down:
Mobility


Friday 12 October 2018 - CrossFit

Warm up:
8:00 Banded Partner Run
:30 On
:30 Off ( switch )

Mobility

  • Strength
    Strict Press
    10 Minutes to establish a new 1 Rep Max
    5-5-4-4-3-3-2-2-1-1
  • “ Wrecking ball “
    For Time
    40 x Wallballs ( 10/7 )
    25 x Toes To Bar
    40 x Ring Dips
    25 x Toes To Bar
    40 x Wallballs
    100m Lunges Cash out

Cool down:
Mobility


Thursday 11 October 2018 - CrossFit

Warm up:
3 Rounds
10 x Dumbbell shoulder press
10 x Lateral Dumbbell hops
10 x Banded pull aparts

Mobility

  • Strength
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 Handstand Hold
    :20 Rest
  • “ Shatterproof “
    For Time ( 20 Min Cap )
    10-15-20-25-30
    Dumbbell Snatches ( 25/15 )
    10 x Burpee Box Jump overs ( 24”/20” ) After each set of Snatches

Cool down:
Mobility


Wednesday 10 October 2018 - CrossFit

Warm up:
3 Rounds
5 x Deadlifts
3 x Burgerner Progression

Mobility

  • Strength
    15 Min EMOTM
    Min 1, 2, 3
    1 x Tall Power Clean
    1 x Hang Power Clean
    1 x Power Clean
    50% - 70%

    Min 5, 6, 7
    2 x Power Clean
    75%, 80%, 85%

    Min 9, 10, 12
    1 x Power clean
    93%, 95%, 97%

    Min 13,14,15
    Work up to a new 1 Rep Max
  • “ Minora “
    For Time
    21-15-9
    Power Cleans ( 60/30 )
    100-75-50
    Double unders

Cool down:
Mobility


Tuesday 9 October 2018 - CrossFit

Warm up:
3 Rounds
100m Run
15 x Scap Pull ups
15 x Scap Push ups
5 x Medball cleans

Mobility

  • Running Conditioning
    4 Rounds ( 16 Minutes )
    Every 4:00
    Run 400m + Max Effort Strict Unbroken Pull ups
  • " Check Mate "
    10 Min AMRAP
    21 x Medball cleans ( 15/10 )
    15 x HSPU'S
    9 x Dumbbell Burpees ( 2 x 25kg/15kg )

Cool down:
Mobility


Monday 8 October 2018 - CrossFit

Warm up:
2 Rounds
100 x Single unders
10 x Wall Squats
10 x Dive bombers
10 x V-Sit ups

Mobility

  • Strength
    15 Minutes
    Build to a new 1 Rep Max Back Squat
  • “ Kalashnikov “
    12 Min AMRAP
    5 x Front Squats ( 60/30 )
    10 x Hand Release Push ups
    15 x Sit ups

Cool down:
Mobility


Friday 5 October 2018 - CrossFit

Warm up:
3 Rounds
20m Bear Crawl
20m broad jump
10 x Goodmornings
10 x Split Jerks


Mobility

  • Strength
    Every 90 Seconds for 9:00

    3 x Split Jerks ( 2 second pause in the dip, 2 seconds in the catch )
  • ” Supernova “
    12 Min AMRAP
    6 x Burpee Box overs ( 24”/20” )
    9 x Deadlifts ( 100/55 )
    12 x Pistol squats
    Count only full rounds
    Rest 2:00

    4 Min AMRAP
    Double unders

Cool down:
Mobility


Thursday 4 October 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Kipping swings
10 x Wallballs
10 x Dumbbell snatches

Mobility

  • “ The Green Mile “
    5 Rounds ( 30 Minute Cap )
    9 x Toes To Bar
    12 x Dumbbell snatch ( 25/15 )
    15 x Wallballs ( 10/7 )
    400m Run

Cool down:
Mobility


Wednesday 3 October 2018 - CrossFit

Warm up:
3 Min Shuttle runs ( high knees, Butt kicks, side shuffle )

Mobility

  • Skill
    3 Rounds ( every 90 seconds )
    5 x Snatch lift offs
    5 x Burgener progressions ( barbell shrug, high pull, snatch pull under )

  • Strength
    Every 90 seconds for 12 Minutes ( 9 rounds )
    3 Position Power snatch
    1 x Tall Snatch
    1 x Hang Power snatch
    1 x Power snatch
  • “ Corkscrew “
    8 Min Ascending Ladder
    1-2-3-4-5-6-7-8-etc
    Power Snatches ( 40/20 )
    2-4-6-8-10-12-14-16-etc
    Overhead lunges

Cool down:
Mobility


Tuesday 2 October 2018 - CrossFit

Warm up:
3 Rounds
2:00 Run
1:00 Hang
1:00 Handstand hold
1:00 Hollow Rock

Mobility

  • Strength
    4 Rounds
    :40 Strict Handstand Push Ups
    :20 Rest
    :40 Kipping Handstand Push Ups
    :20 Rest
  • “ Hang Ten “
    For Time ( 20 Min Cap )
    50 x Pull ups
    100 x DU’s
    40 x Hang Power Cleans ( 40/25 )
    100 x DU’s
    30 x Dumbbell box Step overs (2 x 25kg/15kg) 24”/20”

Cool down:
Mobility


Monday 1 October 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x KB swings
10 x Push ups
10 Wall Squats

Mobility

  • Strength
    Every 2:00 x 4

    8 x Back Squats
    72%, 74%, 76%, 78%
  • Hi-Jacked
    12 Min EMOTM
    6 x KB Swings ( 32/16 ) American
    8 x Push ups
    10 x Air squats

    Rest 2:00

    7 MIn AMRAP

    Bar facing burpees

    Your score is the total number of Burpees done in Part 2 minus the reps missed in Part 1

Cool down:
Mobility


Friday 28 September 2018 - CrossFit

Warm up:
3 Rounds
20m Inch worm
10 x Goodmornings
15 x KB Swings

Mobility

  • Strength
    Every 2:00 for 8:00
    8 x Deadlifts ( Build to an 8 Rep max )
    65% - 80%
  • “ The River Styx “
    5 Min AMRAP x 3
    Buy-in 15 x Burpees
    9 x HSPU’s
    12 x Dumbbell Deadlifts ( 2 x 25/15 )
    15 x Wallballs ( 10/7 )

    Rest 3:00 between Rounds

Cool down:
Mobility


Thursday 27 September 2018 - CrossFit

Warm up:
3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings
10 x Wall squats

Mobility

  • Strength
    4 Rounds
    Max Effort Unbroken Strict pull ups
    1:00 Side Plank ( alternate side each round )
  • “ Sucker Punch “
    18 Min AMRAP
    6 x Toes to bar
    12 x Push ups
    18 x 1 Arm DB overhead lunge ( 9 per arm ) ( 25/15 )

Cool down:
Mobility


Wednesday 26 September 2018 - CrossFit

Warm up:
3 Min Shuttle Runs

3 Rounds
5 x Burgener Progressions
Barbell Shrug, High pull, Clean pull under
5 x Pause Front squats

Mobility

  • Strength
    5 Min EMOTM
    5 x Tempo Deadlift into Clean pull
    3 seconds to knee, 3 second pause, aggressive extention into high pull

    3 Min Rest

    12 Min Every 90 seconds ( 9 sets )
    3 x Hang Power Cleans
    2 x Front squats
    1 x Squat clean
    ( 2 x 50%, 2 x 55%, 2 x 60%, 65%, 70%, 75% of 1 Rep max Squat clean )


  • " Stun Grenade "
    On a running Clock
    1-2-3-4-5-6-7-8-etc
    Min 1: 1 x Squat clean thrusters + 1 x Burpees
    Min 2: 2 x Squat clean thrusters + 2 x Burpees
    Continue with this sequence until you cannot complete the reps in the minute.
    Your score is the total amount of reps completed
    Rx - 50kg/25kg

Cool down:
Mobility


Tuesday 25 September 2018 - CrossFit

Warm up:
5 Min Double under practice
3 Rounds
20m Lunges
30 x Mountain climbers
40 x Plate hops

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Strict press ( Build each set )
    Min 2: 40 Seconds Farmers carry ( For distance )
  • “ Handicapped “
    For Time
    60 x Abmat sit-ups
    50 x DU’s
    50 x Dumbbell Snatches ( 25/15 )
    50 x DU’s
    40 x Push press ( 40/25 )
    50 x DU’s
    30 x Box Jump overs ( 24”/20” )
    50 x DU’s

Cool down:
Mobility


Monday 24 September 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Front Squats
10 x Kipping swings
10 x Dive bombers

Mobility

  • “ Wasabi “
    For Time
    Block Run ( 1200m )
    40 x Chest to Bar Pull ups / Pull ups
    30 x Front squats ( 70/35 )
    20 x Bar facing Burpees

Cool down:
Mobility


Friday 21 September 2018 - CrossFit

Warm up:
8 Min Banded partner run
:30 On
:30 Off

3 Rounds
10 x Goodmornings
10 x Cleans
10 x Pike Push ups

Mobility

  • Strength
    Every 90 seconds for 12 Minutes
    Deadlift ( percentages of 1 RM )
    3 x 3 @ 65%
    3 x 3 @ 75%
    3 x 3 @ 85%
  • “ Cyanide “
    For Time
    21-18-15-12
    Power Cleans ( 50/25 )
    Hand Stand Push Ups

Cool down:
Mobility


Thursday 20 September 2018 - CrossFit

Warm up:
5 Min Double Under practice

3 Rounds
10 x Kettlebell swings
15 x Hollow Rocks
20m Bear Crawl

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Strict Toes To Bar
    :20 Rest
  • “ Freakazoid “
    4 Rounds for time ( 18 min Cap )
    40m Bear Crawl
    20 x Kettlebell swings ( 32/16 )
    40m Broad Jump
    20 x Hand release Push ups

Cool down:
Mobility


Wednesday 19 September 2018 - CrossFit

Warm up:
3 Min Shuttle runs

Sally Overhead squat ( PVC )

Mobility

  • Skill
    3 Rounds
    Every 2:00
    5 x Snatch Pulls
    5 x Muscle snatch
    5 x Snatch Balance
    5 x Tall snatch ( squat )
  • Strength
    Min 0:00 - 6:00
    Every 1:30
    4 x Snatch balance ( 1 second pause in the catch and bottom of the squat )

    Min 9:00 - 15:00
    Every 1:30
    3 x Tall Snatches ( full squat )

    Min 18:00 - 24:00
    2 x Full squat snatch
  • “ Hellboy “
    9 Min AMRAP
    9 x Power snatches ( 50/25 )
    6 x Overhead Squats
    3 x Squat snatches

Cool down:
Mobility


Tuesday 18 September 2018 - CrossFit

Warm up:
Running Conditioning

3 Rounds
4 Sets of:
1:00 Run
:30 Rest

1 Min Rest after each round ( 18:00 Total )

Mobility

  • Strength
    Every 2:00
    3 x 9 Back Squats
    #1 65%
    #2 70%
    #3 75%
  • “ Mjölnir “
    10 Minute AMRAP
    12 x Dumbbell Burpees ( 2 x 25/15 )
    14 x Backward dumbbell lunges
    16 x Pull ups

Cool down:
Mobility


Monday 17 September 2018 - CrossFit

Warm up:
3 Rounds
50 x Single unders
10 x Pike Push ups
10 x V-Sit ups
10 x Front Squats

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 8 x Push press ( build to 75% )
    Min 2: 30 seconds hollow hold
  • “Black Jack”
    5 Min AMRAP x 3 ( 21Minutes )
    10 x Thrusters ( 40/25 )
    11 x Sumo Deadlift High Pull
    52 x DU’s

    Rest 3:00

Cool down:
Mobility


Friday 14 September 2018 - CrossFit

Warm up:
3 Rounds
20m Backwards lunge
20m Bear Crawl
10 x Snatch pull unders

Mobility

  • Strength
    3 Rounds ( 12minutes )
    Every 4:00
    10m Overhead Kettlebell Lunges
    10m Front Rack Lunges
    25 x Weighted abmat Sit ups
  • “ Kamakaze “
    For Time
    75 x Power snatches ( 30kg/20kg )
    50 x HSPU’s
    25 x Dumbbell Box step overs (2 x 25kg/15kg) ( 24”/20” )

Cool down:
Mobility


Thursday 13 September 2018 - CrossFit

Warm up:
3 Rounds
100 x Single unders
15 x Scap pull ups
15 x Scap push ups
15 x Kettlbell swings

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 5 x Tempo pull ups ( 3 seconds up + 1 seconds pause )
    Min 2: 10 x Bent over rows ( 50% of BW )
  • “ Jawbreaker “
    #1 Tabata
    Push ups

    #2 Tabata
    Kettlebell swings ( 32/16 )

    #3 Tabata
    Wallballs ( 15/10 )

    #4 Tabata
    Dumbbell Burpees ( 2 x 25/15 )

    Rest 1:00 between Tabata’s

Cool down:
Mobility


Wednesday 12 September 2018 - CrossFit

Warm up:
3 Min Run
3 Rounds
10 x Good mornings
10 x Clean pulls
10 x Tall cleans ( Power position )

Mobility

  • Strength
    EMOTM
    Min 0:00 - 5:00
    3 x Clean Pulls ( 90% of 1 RM )

    Min 6:00 - 12:00
    2 x Power Cleans ( 80% of 1RM )

    Min 13:00 - 20:00
    1 x Hang Power Clean ( Build to a heavy single for the day )
  • " Armoured Truck "
    For Time
    21-15-9
    Toes To Bar
    12-9-6
    Colton P's ( 60/30 )

    * Colton P = 1 x Power Clean + 2 x Front Rack Lunges + 1 x Push Jerk

Cool down:
Mobility


Tuesday 11 September 2018 - CrossFit

Warm up:
3 Rounds
200m Run
20m Bear crawl
15 x Scap pull ups
10 x V-Sit ups

Mobility : Shoulders

  • Strength
    5 Rounds
    Max Effort Strict deadstop Handstand Pushups
    1 Min Plank
  • “ Velvet Thunder “
    3 Rounds
    400m Run
    20 x Dumbbell Snatches ( 25/15 )
    20 x Box Jumps ( 24”/20” )

Cool down:
Mobility


Monday 10 September 2018 - CrossFit

Warm up:
3 Rounds
50 x Single unders
10 x Medball Cleans
10 x Pike Push ups
10 x Hollow rock into Supermans

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 6 x Back Squats ( build to 80% )
    Min 2: 40 Seconds Dumbbell farmers carry ( AHAP )
  • "Pompeii"
    16 Min AMRAP
    60 x DUâ??s
    16 x Medball Cleans ( 15/10 )
    16 x Burpees
    16 x Jumping Lunges

Cool down:
Mobility


Saturday 8 September 2018 - CrossFit

Warm up:
3 Rounds
100m Run
3 x Colton P’s
10 x Kipping swings
10 x Divebombers

Mobility

  • “Undertaker”
    Partner WOD
    3 Rounds
    10 x Colton P’s ( 60/30 ) ( i go you go )
    15 x Bar Facing Burpees ( synchro )
    75 x DU’s ( synchro )

    Rest 5:00

    5 Rounds of :
    3 Rounds of “ Cindy “ ( synchro )
    5 x Pull ups
    10 x Push ups
    15 x Squats
    *Then
    1 Round of “ DT “ ( i go you go )
    12 x Deadlifts
    9 x Hang clean
    6 x Push jerks

Cool down:
Mobility


Friday 7 September 2018 - CrossFit

Warm up:
3 Rounds
200m Run
10 x Clean pull unders
10 x Pike Push ups
10 x V-Sit ups

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Weighted Sit ups
    :20 Rest
    :40 Side Plank
    :20 Rest
  • “ Shark Bait “
    For Time ( 20 Min Cap )
    27-21-15-9
    Power Cleans ( 50/30 )
    Handstand Push ups
    Ring Dips

Cool down:
Mobility


Thursday 6 September 2018 - CrossFit

Warm up:
Roxanne
Burpees - High Knees

Mobility

  • Acid Rain
    For Time
    50 x Thrusters ( 45/25 )
    40 x Toes To Bar
    30 x Box Jump overs ( 24"/20" )
    40 x Kettlebell Swings ( 32/16 )
    50 x Front rack Lunges ( 45/25 )
    100m Burpee Broad jump

Cool down:
Mobility


Wednesday 5 September 2018 - CrossFit

Warm up:
3 Min Shuttle runs

Mobility

  • Skill
    3 Rounds
    5 x Snatch lift offs
    5 x Snatch pulls
    5 x Muscle snatch
    5 x Tall Snatch
  • Strength #1
    Every 90 Seconds for 7 Sets
    1 x 3 Position snatch ( 2 second pause in the catch position )
  • #2
    Every 90 seconds for 5 Rounds
    5 x Deficit Snatch Deadlift high pull
  • Conditioning
    10 Min EMOTM
    Min 1: 5 x Power snatches ( 60/30 )
    Min 2: 50 x DU’s

Cool down:
Mobility


Tuesday 4 September 2018 - CrossFit

Warm up:
Running conditioning
3 Rounds:
4 Sets
1:00 Run
:30 Handstand Hold

1:00 Rest between Rounds

Mobility

  • Strength
    8 Minutes
    Accumulate 200 meters bear crawl
  • Conditioning
    For Time
    50 x Hand Release Push ups
    20 x Dumbbell Box Step overs ( 24”/20” @ 2 x 25kg/15kg )
    50 x Burpees
    20 x Dumbbell Box Step overs ( 24”/20” @ 2 x 25kg/15kg )

Cool down:
Mobility


Monday 3 September 2018 - CrossFit

Warm up:
5 Min Double under practice
3 Rounds
10 x Wall squats
10 x Kipping swings
10 x Divebombers

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 3 x Pause front squats
    Build to a heavy 3 rep for the day ( 3 second pause in the bottom )
    Min 2: 10 x Seated Dumbbell press
  • Conditioning
    20 Min AMRAP
    15 x Wallballs ( 10/7 )
    10 x Pull ups
    5 x Deadlifts ( 100/55 )

Cool down:
Mobility


Friday 31 August 2018 - CrossFit

Warm up:
5 Minutes
Rock Paper Scissor

3 Rounds
10 x Medball Cleans
10 x Anterior Plate raises
10 x Kettlbell swings

Mobility

  • Conditioning
    4 Min AMRAP per Station ( 22 Min )
    #1
    21 x Dumbbell Deadlift ( ( 2 x 25/15 )
    21 x Dumbbell Front squats

    #2
    18 x Overhead Lunges ( 40/20 )
    18 x Kettlebell swings ( 32/16 )

    #3
    15 x Plate Thrusters ( 25/15 )
    15 x Burpees

    #4
    12 x Ring Dips
    12 x Medball Cleans ( 15/10 )

    2:00 Rest between AMRAPS

Cool down:
Mobility


Thursday 30 August 2018 - CrossFit

Warm up:
3 Rounds
1:00 Run
10 x Light kettlebell hang snatch
10 x Dive bombers
10 x V-Situps

Mobility

  • Strength
    4 Rounds
    Min 1: Hang
    Min 2: Single Kettlebell overhead walk ( 30 seconds per arm )
    Min 3: 40 seconds Hollow hold
  • Conditioning
    12 Min AMRAP
    2 Rounds of:
    20 x Hand Release Push ups
    20 x Dumbbell snatches ( 25/15 )

    Then:
    20 x Toes to Bar

Cool down:
Mobility


Wednesday 29 August 2018 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Clean pull under
10 x Strict press
10 x Jump knee tucks

Mobility

  • Strength
    Min 0:00 - 6:00
    Every 90 seconds
    5 x Strict Press BTN

    Min 9:00 - 15:00
    Every 90 seconds
    4 x Push Jerks

    Min 18:00 - 24:00
    Every 90 seconds
    3 x Split Jerks
  • Conditioning
    7 Min AMRAP
    Box Jump overs ( 24”/20” )
    5 x Hang Power Clean & Jerks ( 50/25 ) Every minute on the minute starting on Minute 0:00

Cool down:
Mobility


Tuesday 28 August 2018 - CrossFit

Warm up:
4 Rounds
1:30 Run
:30 Bear Crawl

Mobility

  • Strength
    4 Rounds
    Min 1: 10 x Dumbbell floor press
    Min 2: Side Plank
  • Conditioning
    4 For Time
    30 x OH Squats ( 20/15 )
    15 x Burpees
    50 x DU’s

Cool down:
Mobility


Monday 27 August 2018 - CrossFit

Warm up:
3 Rounds
2:00 Skipping
10 x Hollow Rocks
10 x Supermans
10 x Good mornings

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Strict Toes To Bar
    :20 Rest
    :40 5 x Pause deadlifts ( bodyweight - 3 second pause under the knee )
    :20 Rest
  • Mary
    20 Minutes AMRAP
    5 Handstand Push-Ups
    10 Pistols (alternating legs)
    15 Pull-Ups

Cool down:
Mobility


Friday 24 August 2018 - CrossFit

Warm up:
4 Rounds
Run 1:30
lunge :30

Mobility

  • Strength
    4 Rounds ( 12 Minutes )
    Min 1: 40 Seconds Handstand hold
    Min 2: 40 Second Goblet squat hold
    Min 3: Plate farmers carry
  • Conditioning
    For Time
    21-15-9
    Dumbbell box step overs ( 2 x 25/15 ) ( 24”/20” )
    Handstand push ups
    Medball Cleans ( 15/10 )

Cool down:
Mobility


Thursday 23 August 2018 - CrossFit

Warm up:
Tabata
Kipping swings
Single unders

Push ups
Kettlebell swings

Mobility

  • Conditioning
    For Time ( 40 min Cap )
    50 x Hand Release push ups
    50 x Double unders
    40 x 1 Arm Dumbbell Snatches ( 25/15 )
    75 x Double unders
    30 x Toes to Bar
    100 x Double unders
    30 x Toes to Bar
    75 x Double unders
    40 x 1 Arm Dumbbell Snatches ( 25/15 )
    50 x Double unders
    50 x Hand Release push ups

    Rx = 590 Reps
    Scaled = 890

Cool down:
Mobility


Wednesday 22 August 2018 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Goodmornings
10 x V-Sit ups
10 x Squat jumps

Mobility

  • Strength #1
    Every 2:00 for 6 Rounds
    8 x Deadlifts
    Work up to an 8 Rep max, try to improve your previous weight.
  • Strength #2
    Every 2:00 for 5 Rounds
    Min 1: 10 x Goodmornings ( 50% of BW )
    Min 2: 40 Seconds Hollow hold
  • Conditioning
    For Time
    100 x Air squats
    100 x Sit ups
    100m Broad jumps
    50 x Deadlifts ( 80/45 )

Cool down:
Mobility


Tuesday 21 August 2018 - CrossFit

Warm up:
3 Rounds

20m High knees
20m Butt kicks
40m side shuffle
10 x Clean pull unders
10 x Push Jerk

Mobility

  • Strength
    5 Rounds
    Max Effort unbroken:
    Strict pull ups
    Strict Handstand Push ups

    No rest between movements
    Rest 1:00 between Rounds
  • Conditioning
    5 Min AMRAP
    Buy-in 20 x 20m Shuttle sprints
    12 x Pull ups
    15 x Box Jumps ( 24”/20” )
    Max Effort Power Clean & Jerk ( 60/30 )

    Rest 3:00

    5 Min AMRAP
    Buy-in 15 x 20m Shuttle sprints
    12 x Pull ups
    15 x Box Jumps ( 24”/20” )
    Max Effort Power Clean & Jerk ( 60/30 )

    Rest 3:00

    5 Min AMRAP
    Buy-in 10 x 20m Shuttle sprints
    12 x Pull ups
    15 x Box Jumps ( 24”/20” )
    Max Effort Power Clean & Jerk ( 60/30 )

Cool down:
Mobility


Monday 20 August 2018 - CrossFit

Warm up:
3 Rounds
2 Minutes Run
10 x Wall squats
10 x Lunge Bottom’s up press
10 x Kipping Swings

Mobility

  • Strength
    12 Min EMOTM
    Min 1: Back Squat
    5-3-5-3-5-3 ( 5 @ 75%, 3 @ 80%, 85%, 90% )
    Min 2: 10 x Lunge Bottom’s up press
    5 Reps per arm building in weight
  • Conditioning
    18 Minutes Ascending Ladder
    2-4-6-8-10-12-etc
    Thrusters ( 40/25 )
    Burpees
    10-20-30-40-50-60-etc
    DU’s

Cool down:
Mobility


Friday 17 August 2018 - CrossFit

Warm up:
2 Rounds
1 x Suicide Run
10 x Strict Press
10 x Clean Pull under
50 x Lateral Bar hops

Mobility

  • Strength
    Every 90 Seconds x 5
    10-8-6-4-2
    Push press
    Build to a heavy double for the day
  • Conditioning
    Every 3:00 For 6 Rounds ( 18 Minutes )
    50 x Double unders
    10 x Hang Power Cleans ( 50/25 )
    15 x Pull ups

    Start on every 3:00
    Rx Total score = 450 Reps
    Scaled Total score = 750 Reps

Cool down:
Mobility


Thursday 16 August 2018 - CrossFit

Warm up:
Running conditioning
2 Rounds ( 16 Minutes )
4 Sets of:
1:30 Run
:30 Rest

1:00 rest between Rounds

Mobility

  • Conditioning
    5 Min AMRAP x 3 ( 21 Minutes )
    9 x HSPU’s
    12 x Toes to Bar
    15 x Sumo Deadlift High Pulls ( 40/20 )

    Rest 3:00

Cool down:
Mobility


Wednesday 15 August 2018 - CrossFit

Warm up:
3 Min Shuttle Runs
3 Rounds
1 Min Squat hold
1 Min child’s pose
1 Min Pass Throughs

Mobility

  • Skill Drill
    5 Min EMOTM
    3 Position Snatch + Snatch Balance
    Tall Snatch
    Hang snatch
    Full snatch
    Snatch balance

    Keep loads light, this is only a primer
  • Strength
    Every 90 seconds x 5
    1 x Power snatch
    1 x Hang Squat snatch
    1 x Full squat snatch

    Build to 75% of your 1 Rep max
  • Strength #2
    10 Min EMOTM
    1 x Power Snatch
    1 x Squat Snatch

Cool down:
Mobility


Tuesday 14 August 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x Scap pull ups
10 x Kipping swings
10 x Pike Push ups

Mobility

  • Strength
    5 Rounds
    1:00 Max Effort Strict Pull ups / Chest to bar
    1:00 Rest
  • Strength #2
    Handstand Accessory work
    4 Rounds
    :40 Handstand Hold ( try free standing )
    :20 Rest
  • Conditioning
    For Time ( 15 Min Cap )
    200 x DU’s
    100 x Push ups
    100 x Sit ups
    100m Bear Crawl

Cool down:
Mobility


Monday 13 August 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Kettlebell swings
10 x Front squats
10 x Strict press

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Seated Dumbbell press
    Min 2: 8 x Overhead Lunges
    Build to a heavy 8 Rep Max for both
  • Conditioning
    8 Min AMRAP
    9 x Dumbbell Clean ( 2 x 25/15 )
    12 x Dumbbell Front Squats
    15 x Box Jumps ( 24”/20” )

    Rest 4:00

    8 Min AMRAP
    9 x Burpees
    12 x Kettlebell swings ( 32/16 )
    15 x Medball cleans ( 15/10 )

Cool down:
Mobility


Friday 10 August 2018 - CrossFit

Warm up:
5 Min Shuttle Runs
3 Rounds
10 x Snatch Pull unders
15 x Hollow Rocks
15 x Supermans

Mobility

  • Strength
    10 Min EMOTM
    Min 1-5
    5 x Power snatches
    Min 6-10
    3 x Power Snatches
  • Conditioning
    15 Min AMRAP
    15 x Power Snatches ( 30/20 )
    12 x Dumbbell box step overs ( 2 x 25/15 )
    9 x Toes To Bar

Cool down:
Mobility


Thursday 9 August 2018 - CrossFit

Womens Day

Warm up:
Tabata
High Knees
Butt Kicks

Pike Pushups
Wall Squats

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Pause Back Squats ( 75% )
    Min 2: Max Effort L-Hold Sit ( 1 Attempt )
  • Conditioning
    In Teams of 2
    For Time
    100 x DU's
    40 x Air Squats
    75 x DU's
    30 x Push Ups
    50 x DU's
    20 x Burpee Box Overs ( 24"/20" )
    50 x DU's
    30 x Toes to bar
    75 x DU's
    40 x Pistol Squats
    100 x DU's

Cool down:
Mobility


Wednesday 8 August 2018 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
10 x Clean Pulls ( from the knee )
10 x Muscle cleans
10 x Tall clean

Mobility

  • Strength
    10 Min EMOTM
    Min 1-5
    2 x Power Cleans
    2 x Hang power cleans

    Min 6-10
    Hang Power Clean
    Build to a heavy 3 Rep max
  • Conditioning
    For Time ( 17 Min Cap )
    50 x Dumbbell Clean & Jerk ( 25/15 )
    50 x Wallballs ( 10/7 )
    50 x Sit ups
    50 x Ring Dips / Box dips x 1,5
    50 x 20m Shuttle Sprints

Cool down:
Mobility


Tuesday 7 August 2018 - CrossFit

Warm up:
3 Minutes Shuttle Runs
3 Rounds
20 x Good Mornings
20 x Glute Bridges
10 x Static inch worms
10 x Scap pull ups
Mobility

  • Strength
    Every 90 for 9:00
    8 x Deadlift
    Build to a heavy 8 Rep Max
  • Conditioning Part 1
    4 Min AMRAP
    27 x Deadlifts ( 60/35 )
    27 x Pull ups
    Max Effort HPSU’s

    Rest 2:00
  • Part 2
    4 Min AMRAP
    21 x Deadlifts ( 80/45 )
    21 x Pull ups
    Max Effort HSPU’s

    Rest 2:00
  • Part 3
    4 Min AMRAP
    15 x Deadlifts ( 100/55 )
    15 x Pull ups
    Max Effort HSPU’s

    Score is total number of Hand Stand Push Ups for all 3 Parts individually

Cool down:
Mobility


Monday 6 August 2018 - CrossFit

Warm up:
5 Minutes Double under practice

2 Rounds
20m Spiderman Lunges
10 x Wall Squats
10 x Push ups

Mobility

  • Strength
    Every 90 Seconds for 10 Rounds
    Rounds 1-5
    5 x Strict Press
    Directly into
    Rounds 6-10
    5 x Front Squats

    Both movements building to a heavy 5 Rep Max
  • Conditioning
    2 Rounds for Total Reps
    2 Minutes Per Station ( 18 Min Total )
    Thrusters ( 50/30 )
    Box Jump overs ( 24”/20” )
    Dumbbell burpees ( 2 x 25/15 )
    Double unders
    Rest

Cool down:
Mobility


Friday 3 August 2018 - CrossFit

Warm up:
Tabata
Kettlebell Swings
Divebombers

Close grip push ups
Single unders

Mobility

  • Strength
    5 Rounds
    :40 Max Effort Strict Ring dips
    :20 Rest
    :40 Max Effort Handstand Hold
    :20 Rest
  • Conditioning Part 1
    5 Min AMRAP
    100 x DU’s
    21 x Burpees
    21 x KB Swings ( 24/16 ) American
    Max Effort Medball Cleans ( 15/10 )

  • Part 2
    5 Min AMRAP
    75 x DU’s
    18 x Burpees
    18 x KB Swings ( 24/16 ) American
    Max Effort Medball Cleans ( 15/10 )
  • Part 3
    5 Min AMRAP
    50 x DU’s
    15 x Burpees
    15 x KB Swings ( 24/16 ) American
    Max Effort Medball Cleans ( 15/10 )

    * Rest 3:00 After each round

Cool down:
Mobility


Thursday 2 August 2018 - CrossFit

Warm up:
Running conditioning ( 20:00 Cap )
3 Rounds
4 sets of:
10 x 20m sprints
:30 rest between sets
1:00 rest between Rounds

Mobility

  • Conditioning
    20 Min AMRAP
    5 Rounds of:
    6 x Toes to Bar
    9 x Push press ( 50/25 )
    12 x Front rack reverse step Lunges ( 50/25 )

    Then
    30 x Hand release Push ups
    30 x Sit ups

Cool down:
Mobility


Wednesday 1 August 2018 - CrossFit

Warm up:
3 Min Run
Snatch Warm up
Flow - Wrists, elbows, shoulders, spine, hips, knees, ankles
Foam roll T-Spine

  • Skill
    With and empty bar:
    3 rounds
    5 x Snatch grip Lift off
    5 x Snatch high pulls from the knee
    5 x Snatch pull under
    5 x Drop snatch
  • Strength
    Every 90 Seconds for 6:00
    2 x High hang snatch ( hips )
    2 x Hang snatch ( knee )
    2 x Power snatch ( Floor )
    Nothing heavier than 60% of your 1 RM
  • Strength #2
    Every 90 seconds for 6:00
    3 x Snatch balance
    3 x OH Squat
  • Strength #4
    Every 90 seconds for 6:00
    5 x Snatch pulls from the knee
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 31 July 2018 - CrossFit

Warm up:
3 Rounds
40m Lunges
40m Bear Crawl
5 x Tempo Deadlifts ( 5 Seconds up, 5 seconds down )

Mobility

  • Strength
    4 Rounds ( 7:40 )
    :40 Max effort Pause Deadlifts ( 3 second pause at the knee @ Body weight )
    :20 Rest
    :40 Max Effort Hollow hold
    :20 Rest
  • Conditioning
    For Time ( 18 Min Cap )
    30 x Deadlifts ( 80/45 )
    20 x Burpee Box Overs ( 24”/20” )
    40 x Wallballs ( 15/10 )
    20 x Burpee Box Overs
    30 x Deadlifts ( 80/45 )

Cool down:
Mobility


Monday 30 July 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Back squats
10 x Scap pull ups
10 x Dumbbell cleans

Mobility

  • Strength
    Every 3:00 for 15:00
    8 x Back Squats ( building weight each set )
    10 x Dead stop Strict HSPU’s
  • Conditioning
    5 Rounds for Time
    :30 Max Effort Dumbbell squat Cleans ( 25/15 )
    :30 Max Effort Pull ups
    :30 Max Effort Double unders
    :30 Rest

Cool down:
Mobility


Friday 27 July 2018 - CrossFit

Warm up:
Thunder Squats

3 Rounds
20m Burpee Broadjump
10 x Front rack lunges
10 x Hollow rock into supermans

Mobility

  • Strength
    10 Min E2MOTM
    10 x Front Rack reverse Lunges ( 5 per leg )
    Build to a heavy 10 rep
  • Conditioning
    4 Rounds For Total Reps
    1 Minute per station
    Over head Plate Lunges ( 25/15 )
    Dumbbell burpees ( 2 x 25/15 )
    Toes To Bar
    Rest

Cool down:
Mobility


Thursday 26 July 2018 - CrossFit

Warm up:
3 Rounds
20m Bear Crawl
15 x Squats
10 x Pike Push ups

Mobility

  • Strength
    4 Rounds
    :30 Front plank
    :30 Side Plank Right
    :30 Side Plank Left
    :30 Rest
  • Conditioning
    15 Min AMRAP
    9 x Handstand Push Ups
    15 x Wallballs ( 10/7 )
    21 x Kettlebell Swings ( 24/16 ) american

Cool down:
Mobility


Wednesday 25 July 2018 - CrossFit

Warm up:
3 Rounds
200m Run
10 x Goodmornings
10 x Strict press
5 x Nordic hammie curls

Mobility

  • Strength #1
    8 Min EMOTM
    5-5-4-4-3-3-2-2
    Split Jerk (2 second pause in the Dip and split)
  • #2
    5 Min EMOTM
    6 x Push Press
    Build to a heavy 6 Rep Max for the day
  • Conditioning
    For Time ( 15 Min Cap )
    200 x DUâ??s
    100 x Dumbbell snatches ( 25/15 )
    50 x Medball sit ups ( 15/10 )

Cool down:
Mobility


Tuesday 24 July 2018 - CrossFit

Warm up:
3 Rounds
100 x Single unders
15 x Kipping swings
15 x Clean pull unders
15 x Jump knee Tucks

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Bent over rows ( 25% of Bodyweight )
    :20 Rest
  • Conditioning
    4 Min AMRAP x 3
    5 x Pull ups
    7 x Power Cleans ( 60/35 )
    9 x Box Jumps ( 24”/20” )

    Rest 2:00

Cool down:
Mobility


Monday 23 July 2018 - CrossFit

Warm up:
Run 800m

3 Rounds
10 x Pause back squats
10 x Divebombers
20m Lunges

Mobility

  • Strength
    Every 90 seconds for 7 Sets
    5 x Back squats
    Building in weight to a heavy 5 Rep
  • Conditioning
    3 Rounds ( 18min Cap
    400m Run
    10 x Back squats ( 80/40 )
    15 x Burpees

Cool down:
Mobility


Friday 20 July 2018 - CrossFit

Warm up:
Venga Squats
3 Rounds
10 x Shrimp squats
10 x Power Cleans
10 x Strict press BTN

Mobility

  • Strength #1
    Every 90 seconds for 6:00 ( 5 Rounds )
    13-11-9-7-5
    Power Cleans
    Build to 75% of your 1 RM
  • #2
    3 Rounds
    :40 Max Effort Ring Rows ( Rx feet level with rings )
    :20 Rest
    :40 Front squat hold ( empty bar )
    :20 Rest
  • Conditioning
    12 Min Ascending ladder
    2-4-6-8-10-12-etc
    Hang power clean & Jerk ( 50/25 )
    Pistol squats
    Ring dips

Cool down:
Mobility


Thursday 19 July 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m Bear crawl
20m Broad Jump
10 x V-Sit ups

Mobility

  • Conditioning
    For time ( 35 Min Cap )
    400m Run
    50 x Hand release push ups
    400m Run
    40 x Toes to Bar
    400m Run
    30 x Box Jumps ( 24�/20� )
    400m Run
    20 x Burpees
    400m Run
    10 x Wall climbers

Cool down:
Mobility


Wednesday 18 July 2018 - CrossFit

Warm up:
3 Rounds
200m Run
10 x Overhead Squat ( PVC )
20 x Pass Throughs ( PVC )

Mobility

  • Strength #1
    5 Min EMOTM
    2 x Snatch Balance
    2 x Over head squats
  • #2
    5 Min EMOTM
    2 x Overhead squat ( 6 second pause in the bottom )
  • #3
    5 Min EMOTM
    2 x Snatch Deadlift into shrug
    2 x High pull fromthe knee
  • #4
    10 Min EMOTM
    1 x Power Snatch
    1 x Hang squat snatch
    1 x Full Squat snatch

Cool down:
Mobility


Tuesday 17 July 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings

Mobility

  • Strength
    Every 90 seconds for 9:00
    8 x Strict Pull ups
    8 x Strict HSPU’s
  • Conditioning
    5 Min AMRAP x 3 Rounds
    100 x DU’s buy in
    22 x Dumbbell Snatches ( 25/15 )
    16 x Pull ups
    10 x HSPU’s

    3:00 rest between rounds

Cool down:
Mobility


Monday 16 July 2018 - CrossFit

Warm up:
5 Min Run
3 Rounds
10 x Medball cleans
10 x Light DB/KB press
10 x Scap pull ups

Mobility

  • Strength
    12 Min EMOTM
    4 Rounds
    Min 1: 10 x 1 Arm Dumbbell strict press ( increase weight )
    Min 2: 8 x Deadlifts ( Increase weight )
    Min 3: 30 Second L-hold hang
  • Conditioning
    16 Min AMRAP
    20 x Medball Cleans ( 15/10 )
    5 x Burpee Box overs ( 24”/20” )
    20 x Weighted Sit ups ( same weight as medball )
    5 x Burpee Box overs

Cool down:
Mobility


Friday 13 July 2018 - CrossFit

Warm up:
Tabata
High knees
Leg swings

Butt kicks
Lunges

Sally Overhead squats

Mobility

  • Strength
    Every 90 seconds for 9:00
    5 x Overhead squats
    Build to 80% of 1 Rep Max
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Mobility


Thursday 12 July 2018 - CrossFit

Warm up:
Running conditioning
3 Rounds
4 Sets
1:00 Run
:30 Rest

Mobility

  • Strength
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 Side Plank
    :20 Rest
  • Conditioning
    10 Min Ascending Ladder
    3-6-9-12-15-18-21-etc
    Hand release Push ups
    10-20-30-40-50-60-70-etc
    Double unders

Cool down:
Mobility


Wednesday 11 July 2018 - CrossFit

Warm up:
3 Rounds
200m Run
10 x Deadlifts
10 x Clean pull unders
10 x Strict press

Mobility

  • Strength
    Every 90 Seconds for 9:00

    5 x Deadlifts
    3 x Hang power clean

    Build to a heavy complex for the day
  • Strength #2
    6 Min EMOTM
    5 x Push Jerks
    Work up to weight and efficiency for the conditioning WOD
  • Conditioning
    For time ( 17 Min Cap )
    “Amazing Grace”
    30 x Clean & Jerks ( 60/40 )
    30 x Wallballs ( 15/10 )
    30 x Burpee Box overs ( 24”/20” )

Cool down:
Mobility


Tuesday 10 July 2018 - CrossFit

Warm up:
5 Minutes Double under practice

3 Rounds
10 x Kettlebell swings
10 x Push ups
10 x V-Sit ups

Mobility

  • Strength
    12 Min EMOTM
    Min 1: Max effort Bench press ( 80% Bodyweight )
    Min 2: Max effort Strict pull ups
    Min 3: 1:00 Handstand hold
  • Conditioning
    15 Min AMRAP
    12 x Dumbbell box Step overs ( 24”/20 @ 2 x 25kg/15kg )
    15 x Toes to bar
    18 x Kettlebell swings ( 24/16 ) Russian
    50 x DU’s

Cool down:
Mobility


Monday 9 July 2018 - CrossFit

Warm up:
3 Rounds
100m Run
15 Scap Pull ups
15 x Scap Push ups
15 x Squats

Mobility

  • Baseline
    For Time
    400m Run
    40 x Air Squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups
  • Conditioning
    For time ( 18Min Cap )
    400m Run
    21-15-9
    Front squats ( 60/30 )
    Hand Stand Push ups
    Burpees

Cool down:
Mobility


Friday 6 July 2018 - CrossFit

Warm up:
3 Rounds
1 x Suicide run
10 x Goodmornings
10 x Wallballs

Mobility

  • Strength
    10 Min EMOTM
    10-10-8-8-6-6-4-4-2-2
    Strict press
    Start very light and increase weight each set
    2,5kg - 5kg increases
  • Conditioning
    5 Min AMRAP x 3 Rounds
    7 x Deadlifts ( 100/65 )
    9 x Ring dips
    12 x Wallballs ( 10/7 )

    2:00 Rest after each round

Cool down:
Mobility


Thursday 5 July 2018 - CrossFit

Warm up:
3 Rounds
50 x Single unders
15 x Kipping swings
10 x Front rack Lunges
30 seconds handstand hold

Mobility

  • Strength / Skill
    8 Minutes to work on hand stand push ups
    Strict and kipping
  • Conditioning
    For Time
    2 Rounds
    40 x Front Rack lunges ( 50/25 )
    30 x HSPU’s
    20 x Toes to Bar
    100 x DU’s

Cool down:
Mobility


Wednesday 4 July 2018 - CrossFit

Warm up:
5 Min Running
Side shuffles, high knees, butt kicks

Mobility

  • Skill
    6 Min EMOTM
    5 x Snatch Deadlift into shrug
    4 x Snatch pull from the knee
    3 x Hang power snatch
  • Strength
    Every 90 seconds for 9:00
    1 x Power snatch
    3 x Hang Power snatch
    5 x Snatch grip BTN Push press
  • Strength #2
    5 Min EMOTM
    3 x Snatch deadlift ( Pause at knee for 3 seconds )
  • Conditioning
    8 Min Ascending ladder
    2-4-6-8-10-12-etc
    Dumbbell snatches ( 25/15 )
    Box Jumps ( 24”/20” )

Cool down:
Mobility


Tuesday 3 July 2018 - CrossFit

Warm up:
2 Rounds
4 Sets
1:00 Run
:30 #1 Hang, #2 Lunges, #3 Dive bombers, #4 Squat hold

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 8 x Strict pull ups
    Min 2: 10 x Single arm bent over rows ( 5 x per arm )
    Min 3: 40 Seconds Hollow hold
  • Conditioning
    7 Rounds For Time ( 18min Cap )
    14 x Hand release Push ups
    12 x 10m Shuttle sprints
    10 x Chest to Bar Pull ups / Pull ups

Cool down:
Mobility


Monday 2 July 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m Lunges
20 x Pass throughs
10 x Pause overhead squats

Mobility

  • Strength
    Every 90 Seconds for 9:00
    7-7-5-5-3-3-3
    Overhead squats
  • Conditioning
    15 Min AMRAP ( 4 Rounds )
    1 Minute per station for total Reps
    Overhead squats ( 40/25 )
    Dumbbell Burpees ( 25/15 )
    Double unders
    Rest

Cool down:
Mobility


Friday 29 June 2018 - CrossFit

Warm up:
1 Round
40m Bear crawl
40m Duck walk
40m Broad jump
100 x Plate hops

Mobility

  • Strength
    12 Min EMOTM ( 4 Rounds )
    Min 1: 15 x Bench press ( 75% of Bodyweight )
    Min 2: 60m Overhead Walk 2 x Kettlebells ( you choose weight )
    Min 3: 10 x Strict Pull ups
  • Conditioning
    For Time
    200 x Kettlebell Swings ( 32/16 ) American
    Stop EMOTM and do 8 x Hand release Push ups

Cool down:
Mobility


Thursday 28 June 2018 - CrossFit

Warm up:
3 Rounds
200m Run
10 x Kettlebell Swings
10 x Plate overhead lunges
20m Burpee Broad jump

Mobility

  • Conditioning
    For Time
    50 x 1 Arm Dumbbell Hang Clean & Jerk ( 25kg/15kg )
    50 x DU’s
    40 x Toes To Bar
    50 x DU’s
    30 x 1 Arm Overhead Lunges (same dumbbell)
    50 x DU’s
    20 x Burpee Box Overs ( 24”/20” )
    50 x DU’s
    10 x Wall climbers
    50 x DU’s

Cool down:
Mobility


Wednesday 27 June 2018 - CrossFit

Warm up:
5 Rounds
1:00 Run
:20 Rest

Mobility

3 Rounds
5 x Clean Pull ( from the knee )
5 x Muscle clean
5 x High hang Squat clean

  • Strength
    Every 90 Seconds for : (21 Minutes)
    7 x 7 Squat cleans ( 50% )
    5 x 5 Squat cleans ( 70% )
    3 x 3 Squat cleans ( 90% )
    Record finishing weight
  • Metcon
    7 Min AMRAP
    Power Cleans ( 60/35 )
    Stop EMOTM and complete:
    3 x Front squat ( same bar )
    Start with Front squats on minute 0:00

Cool down:
Mobility


Tuesday 26 June 2018 - CrossFit

Warm up:
5 Minutes Double under practice

3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Divebomber
10 x Kipping swings

Mobility

  • Strength
    3 Rounds
    2:00 Minute plank hold
    1:00 rest
  • Conditioning
    20 Min AMRAP

    2 Rounds of:
    8 x Handstand push ups
    10 x Box Jumps ( 24”/20” )
    12 x Pull ups
    Then
    14 x Deadlifts ( 80/45 )
    16 x Bar facing Burpees

Cool down:
Mobility


Monday 25 June 2018 - CrossFit

Warm up:
Thunderstruck
Burpees & High knees

3 Rounds
10 x Good Mornings
20m Lunges
30 x Mountain climbers

Mobility

  • Strength
    10 Min E2MOTM
    10 x Front Rack Rear Foot Elevated Split Squat
    ( 5 per leg, use a Box or bench )
  • Conditioning
    4 Min AMRAP x 3
    9 x Sumo Deadlift high pull ( 32/24 )
    12 x Push Press ( 40/25 )
    15 x Air Squats

    2 Minutes rest

Cool down:
Mobility


Friday 22 June 2018 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
15 x Scap pull ups
10 x Hollow rock into superman
10 x Squat jumps

Mobility

  • Strength
    4 Rounds
    Min 1: 5 x Strict Pause Pull ups ( 3 second pause with chin over the bar )
    Min 2: 1:00 Side plank ( 1 side each round )
  • Conditioning
    3 Rounds for time ( 15 Min cap )
    40m x Broad jumps ( full squat with each jump )
    15 x Hand Stand Push ups
    40 x Sit ups
    75 x DU’s

Cool down:
Mobility


Thursday 21 June 2018 - CrossFit

Warm up:
Tabata
Side shuffles
Dive bombers

3 Rounds
5 x Strict press
5 x Push Press
5 x Split jerk

Mobility

  • Strength
    Every 90 Seconds for 9:00
    5-5-3-3-1-1-1
    Split Jerk
    Work up to a new 1 Rep Max for the day
  • Conditioning
    12 Min EMOTM ( 4 Rounds )
    Min 1: 15 x Kettlebell swings ( 32/16 ) American
    Min 2: 12 x Toes to bar
    Min 3: 9 x Dumbbell Box Step overs ( 2 x 25kg ) 24”/20”

    Total score - 144 Reps

Cool down:
Mobility


Wednesday 20 June 2018 - CrossFit

Warm up:
1 x Suicide Run

Mobility

Skill
3 Rounds ( 9:00 )
5 x Snatch deadlift into high pull
5 x Snatch pull under
5 x Snatch balance
5 x Tall snatches

  • Strength #1
    5 Min EMOTM
    3 x Snatch Balance ( 3 Second Pause in the bottom )
  • #2
    8 Min EMTOM
    1 x Power Snatch
    1 x Hang Power snatch
    2 x Over head Squats
  • #3
    7 Min EMOTM
    1 x Hang Squat snatch
    Build to a heavy 1 rep for the day
  • Conditioning
    7 Min AMRAP
    8 x 1 Arm DB Snatch ( 25/15 )
    10 x 1 Arm DB overhead Lunges
    12 x Hand release push ups

Cool down:
Mobility


Tuesday 19 June 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x Goodmornings
10 x V-Sit ups
10 x Scap pull ups
10 x Scap push ups

Mobility

  • Strength
    Every 90 seconds x 5
    8 x Dead stop Strict HSPU’s
    8 x Strict Toes to Bar
  • Conditioning
    For Time ( 15 Min Cap )
    100 x DU Buy in
    21-18-15-12-9-6-3
    Deadlifts ( 80/45 )
    Lateral burpees over the bar

Cool down:
Mobility


Monday 18 June 2018 - CrossFit

Warm up:
5 Rounds ( 6:00 )
1:00 Run
:30 Lunges

3 Rounds
10 x Front squats
10 x Push Press
10 x Kipping swings

Mobility

  • Strength
    Every 90 Seconds for 5 Rounds
    5 x Pause Front Squat
    Build to a heavy 5 Rep for the day
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility


Sunday 17 June 2018 - Advanced

Warm up:
5 Rounds ( 6:00 )
1:00 Run
:30 Lunges

3 Rounds
10 x Front squats
10 x Push Press
10 x Kipping swings

Mobility

  • Strength
    Every 90 Seconds for 5 Rounds
    5 x Pause Front Squat
    Build to a heavy 5 Rep for the day
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility


Friday 15 June 2018 - CrossFit

Warm up:
3 Minutes Double under Practice

3 Rounds
5 x Medball cleans
10 x Kipping swings
5 x Snatch pull unders
10 x Lunges
5 x Push Press
10 x Jump knee tucks

  • #1
    7 Min AMRAP
    Medball Cleans ( 15/10 )
    EMOTM stop and complete
    5 x Toes To Bar ( starting on 0:00 )

    Rest 2:00
  • #2
    7 Min AMRAP
    Pistol squats
    EMOTM stop and complete
    5 x Hang power Snatches ( 50/25 ) starting on 0:00

    Rest 2:00
  • #3
    7 Min AMRAP
    Burpee Box overs ( 24”/20” )
    5 x Push Press ( 50/25 ) Starting on 0:00

Cool down:
Mobility


Thursday 14 June 2018 - CrossFit

Warm up:
Running Conditioning
3 Rounds
4 Sets ( 0:00 - 5:00 ) ( 6:00 - 11:00 ) ( 12:00 - 17:00 )
1:00 Run
:20 Rest

  • Strength
    Every 2:00 x 5
    3 x Deadlifts ( 75% of 1RM )
    Strict HSPU’s 30% of Max Effort unbroken
  • Conditioning
    For Time ( 15Min Cap )
    21-15-9
    Deadlifts ( 100/55 )
    HSPU’s
    50-40-30
    Abmat situps

Cool down:
Mobility


Wednesday 13 June 2018 - CrossFit

Warm up:
Tabata
Clean Pull unders
Front squat

Mobility

  • Strength
    Every 90 seconds for 10 Rounds ( 15minutes )
    Round 1-5
    3 x Power cleans
    2 x Front squats

    Round 6-10
    5-4-3-2-1
    Hang Squat clean
    Build to a heavy 1 Rep for the day

  • Conditioning
    For Time ( 25 Min Cap )
    1 Round of Kelly
    2 Rounds of Helen
    1 Round of Kelly

    * Kelly
    400m Run
    30 x Box Jumps ( 24”/20” )
    30 x Wallballs ( 10/7 )

    * Helen
    400m Run
    21 x KB swings ( 24/16 ) Russian
    12 x Pull ups

Cool down:
Mobility


Tuesday 12 June 2018 - CrossFit

Warm up:
3 Min DU’s Practice
3 Rounds
10 x Hollow Rock
10 x Supermans
10 x Kipping swings
10 x Kettlebell taters

Mobility

  • Strength
    5 Rounds
    :40 Max Effort Strict Pull ups / Ring MU’s
    :20 Rest
    :40 Hollow Hold
    :20 Rest
  • Conditioning
    For Time ( 20:00 Cap )
    150 x DU’s
    20 x Pull ups
    30 x Push ups
    40 x Kettlebell Taters ( 32/16 )
    30 x Push ups
    20 x Pull ups
    150 x DU’s

Cool down:
Mobility


Monday 11 June 2018 - CrossFit

Warm up:
1 Round
6 sets
1:00 Run
:30 Lunges

3 Rounds
10 x Back squats
10 x Strict Press
20 x Pass Throughs

  • Strength
    Min 0:00 - 8:00
    Every 2:00
    10 x Back Squats ( 75% of 1 Rep max )

    Min 8:00 - 16:00
    Every 2:00
    8 x Push press ( 75% of 1 Rep max )
  • Conditioning
    18 Min AMRAP ( Partner up )
    30 x Thrusters ( 40/25 )
    20 x Over the bar burpees
    20 x Weighted box step overs ( 2 x 25kg/15kg ) 24”/20”
    I go, you go. Split reps equally

Cool down:
Mobility


Friday 8 June 2018 - CrossFit

Warm up:
3 Rounds
40 x Plate hops
30 x Mountain climbers
20m Lunges

Mobility

  • Strength
    15 Min EMOTM ( 5 Rounds )
    Min 1: 8 x Deadstop Strict Handstand Push ups
    Min 2: 8 x 1 Arm Dumbbell Overhead squat
    Min 3: 30 seconds Side plank ( both sides )
  • Conditioning
    10 Min AMRAP
    100 x DU’s
    20 x 1 Arm DB Overhead Lunges ( 25/15 )
    10 x Lateral Burpees over Dumbbell

Cool down:
Mobility


Thursday 7 June 2018 - CrossFit

Warm up:
3 Rounds
100m Run
15 x Kipping swings
15 x Scap pull ups
15 x Kettlebell swings

Mobility

  • Conditioning
    For Time ( 30Min Cap )
    2-4-6-8-10-12-14-16-18-20
    Push ups
    20-18-16-14-12-10-8-6-4-2
    Toes to bar
    1-3-5-7-9-11-13-15-17-19
    Kettlebell swings ( 24/16 ) Russian

Cool down:
Mobility


Wednesday 6 June 2018 - CrossFit

Warm up:
Tabata
Side shuffles
High knees

Flobility
Wrists, Elbows, Shoulders, Spine, Hips, Knees, Ankles

  • Skill
    Every 2:00 for 3 Rounds
    5 x Snatch lift off
    5 x Snatch pull from knees
    5 x Snatch pull under
    5 x Snatch balance
  • Strength
    0:00 - 6:00
    Every 90 seconds x 5
    5 x Power snatch

    Straight into

    Min 8:00 - 13:00
    EMOTM
    3 x Snatch pulls

    Straight into

    Min 15:00 - 22:00
    3 Position Snatch
    Tall
    Hang
    Floor
  • Conditioning
    7 Min AMRAP
    8 x Dumbbell Hang clean & Jerk ( 25/15 )
    12 x Box Jumps ( 24”/20” )
    16 x Airsquats

Cool down:
Mobility


Tuesday 5 June 2018 - CrossFit

Warm up:
1 Round of
6 Sets
1:00 run
:30 Lunges

Shoulder mobility

  • Strength
    Every 2:00 for 10 Minutes
    Min 1: 8 x Behind the neck Strict press
    Min 2: 30 seconds L-Hold Sit
  • Conditioning
    For Time
    Upside Side down “Annie”
    50-40-30-20-10
    Sit ups
    Double unders
    21-18-15-12-9
    Handstand push ups
    After each round of Annie

Cool down:
Mobility


Monday 4 June 2018 - CrossFit

Warm up:
3 Min DU practice

2 Rounds
20m Bear Crawl
15 x Hollow Rocks
10 x Cleans
10 x Front Squats

Mobility

  • Strength
    Every 90 Seconds for 7 Rounds
    5 x Power Cleans
    8 x Front squats

    Work up to a heavy complex
  • Conditioning
    5 Rounds for total Reps ( 19 Minutes )
    1 Minute per Station
    Thrusters ( 50/25 )
    Pull ups
    Burpees
    Rest

Cool down:
Mobility


Friday 1 June 2018 - CrossFit

Warm up:
2 Rounds
6 Sets of
1:00 Run
:20 Rest

1:00 Rest between Rounds ( 17 Minutes )

Mobility

  • Strength #1
    6 Rounds
    :40 Side plank
    :20 Rest
    1:00 10 x Bent over Rows ( 1 second Pause at the sternum ) 40% of Body weight
  • Strength #2
    12 Min EMOTM
    Min 1: 12 x Bench press
    Min 2: 5 x Strict Toes To Bar
    Min 3: 10 x Bench press
    Min 4: 5 x Strict Toes to bar
    Decrease Bench press reps by 2 every rounds, increase weight.
  • Conditioning
    8 Min AMRAP
    Burpees
    Stop every minute on the minute and do 5 x Wallballs ( 10/7 )

Cool down:
Mobility


Thursday 31 May 2018 - CrossFit

Warm up:
3 rounds
50 x single unders
15 x Kipping swings
10 x Jump knee tucks
30 Seconds Handstand hold

Mobility

  • Strength
    8 Min EMOTM
    Min 1: Max Effort Strict pull ups
    Advanced - 4 x T2B 3 x C2B 2 x Bar Muscle up
    Min 2: Max Effort Strict Ring dips
    Advanced - Weighted Ring dips
  • Conditioning
    For Time
    200 Double under buy in
    30-20-10
    Box Jumps ( 24”/20” )
    HPSU’s
    Kettlebell swings ( 32/16 ) American

Cool down:
Mobility


Wednesday 30 May 2018 - CrossFit

Warm up:
3 Min Shuttle runs

Wrist, elbow, shoulder, spine, hips, knees and Ankle mobility

  • Skill
    Snatch primer
    3 Rounds
    5 x Snatch Deadlift into barbell shrug
    5 x Snatch pull from the knee
    5 x Snatch pull under
    5 x Pause over head squats ( 3 second pause )
  • Strength
    15 Min EMOTM
    2 x Power snatch
    2 x Over head squat
  • Conditioning
    For time ( 12 Min Cap )
    21-15-9
    Hang power snatch ( 40/20 )
    Overhead Lunges
    20 x Hand release Push ups after each round

Cool down:
Mobility


Tuesday 29 May 2018 - CrossFit

Warm up:
3 Rounds
20m Inchworm
15 x Goodmornings
10 x Hollow rock into superman

Mobility

  • Strength
    Every 90 seconds For 7 Rounds
    10-9-8-7-6-5-5
    Deadlifts
    Build to a heavy 5 rep max touch n go, no sigles, and no dropping.
  • Conditioning
    4 Min AMRAP x 3 ( 20Minutes, if 2 Groups 24 Minutes )
    12 x Dumbbell Deadlifts ( 2 x 25kg/15kg )
    9 x Dumbbell Hang Power Cleans
    6 x Dumbbell Front squats
    12 x Pull ups

    Rest 4:00 between AMRAP’s

Cool down:
Mobility


Monday 28 May 2018 - CrossFit

Warm up:
2 Rounds
1 x Suicide run
15 x Strict press Behind the neck
10 x V-Sit ups
10 x Medball cleans
Mobility

  • Strength
    12 Min EMOTM
    Min 0-6
    5 x Strict Press ( build to a heavy 5 Rep )

    Min 7-12
    5 x Push press ( build to a heavy 5 Rep )
  • Conditioning
    15 Min AMRAP
    30 x DU’s
    20 x Medball Cleans ( 15/10 )
    15 x Medball sit ups
    10 x Burpees

Cool down:
Mobility


Friday 25 May 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x Push ups
10 x Hollow rock into Superman
20 x Scap pull ups

Mobility

  • Strength
    Every 2:00 for 10 Minutes

    Max effort unbroken Bench Press ( 75% of Bodyweight )
    Max Effort unbroken Strict pull ups
  • Conditioning
    For Time
    22-16-10
    1 Arm Dumbbell snatch ( 25/15 )
    Ring dips
    10m Shuttle sprints

Cool down:
Mobility


Thursday 24 May 2018 - CrossFit

Warm up:
Tabata
5m Shuttle Sprints

Tabata
Side Lunges
Tempo squats

Mobility

  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)
  • WOD #2
    For Time
    50 x Burpees
    50 x Weighted Box Step overs ( 24”/20” ) (25kg/15kg x 2 )

Cool down:
Mobility


Wednesday 23 May 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges ( elbow touching floor )
10 x Divebombers
30 seconds Hang
20 x Pass Throughs ( PVC )

  • Skill
    3 Rounds

    5 x Bergener Progressions
    ( Deadlift into Barbell Shrug, High pull, Pull under slow, Pull under fast )
  • Strength #1
    7 Min EMOTM
    1 x Power Clean
    1 x High Hang Squat clean
    1 x Low hang Squat clean ( just below the knee )

    Straight into
  • Strength #2
    7 Min EMOTM
    1 x Power Clean
    1 x Squat Clean
    Build to a heavy set for the day
  • Conditioning
    7 Min AMRAP
    3 x Deadlifts
    6 x Hang Power Cleans ( 70/35 )
    9 x Box Jumps ( 24”/20” )

Cool down:
Mobility


Tuesday 22 May 2018 - CrossFit

Warm up:
3 Rounds
50 x Single unders
20m Bear Crawl
10 x V-Sit ups
10 x Kettlebell swings

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Wall walkers ( shoulder taps )
    :20 Rest
    :40 Hollow hold
    :20 Rest
  • Conditioning
    5 Min AMRAP x 3
    60 x Double under Buy-in
    9 x Handstand Push ups
    12 x Kettlebell Swings ( 32/16 )
    15 x Sit ups

    *Rest 2:00

Cool down:
Mobility


Monday 21 May 2018 - CrossFit

Warm up:
3 Rounds
50 x Plate hops
20 x Mountain Climbers
20 x Kipping swings

Mobility

  • Strength
    4 x Max Effort Back squats ( Bodyweight )
    Rest 2:00 after each set
    ( 15 Minutes )
  • Conditioning
    15 Minute EMOTM
    Min 1: 16 x 1 Arm Dumbbell Overhead Lunges ( 25/15 )
    Min 2: 12 x Burpees
    Min 3: 6 x Pull ups + 6 Toes To bar / 6 x Bar Muscle ups

Cool down:
Mobility


Friday 18 May 2018 - CrossFit

Warm up:
Roxanne Burpees

3 Rounds
10 x Strict press BTN
10 x Scap pull ups
10 x Front squats

Mobility

  • Strength
    Every 90 seconds For 9:00
    1 x Strict Press
    2 x Push Press
    3 x Split jerk
    Weight will be determined by your strict press
  • Conditioning
    8 Min AMRAP
    5 x Pull ups
    7 x Push Jerks ( 50/25 )
    9 x Front Squats

    * Rest 4:00 and repeat

Cool down:
Mobility


Thursday 17 May 2018 - CrossFit

Warm up:
1 Round of
8 Sets
1:00 run
:30 Rest

Mobility

  • Strength
    4 Rounds of
    Min 1: 5 x Deadlifts ( 1,5 Bodyweight )
    Min 2: 30seconds L-Hold Hang
  • Conditioning
    3 Rounds For Time ( 16 Min Cap )
    400m Run
    21 x KB swings ( 32/16 )
    15 x HSPU’s

Cool down:
Mobility


Wednesday 16 May 2018 - CrossFit

Warm up:
3 Min Shuttle runs
Joint Warm up:
Wrists, elbows, shoulders, spine, hips, knees and ankles

  • Skill
    Every 2:30 for 4 Rounds:
    6 x Snatch Deadlift into High pull ( 3 second pause at the Knee )
    5 x Snatch Pull under
    4 x Heaving Snatch Balance
    3 x Low hanging squat snatch

    * These are light weights to develop skill and technique.
  • Strength
    Every 90 seconds for 9:00
    1 x Power Snatch
    1 x Tall Snatch
    1 x Full Snatch
  • Conditioning
    7 Min AMRAP
    18 x Hang Power Snatch ( 40/20 )
    15 x Toes To Bar
    12 x Medball Cleans ( 15/10 )

Cool down:
Mobility


Tuesday 15 May 2018 - CrossFit

Warm up:
5 Min DU practice

Tabata
Hand stand hold
Hang

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Strict pull ups / andvanced athletes do Strict false grip ring pull ups
    :20 Rest
    :40 12 x Strict Handstand Push ups / Advanced athletes do Max Effort unbroken deficit HSPU’s ( 8-15cm deficit )
    :20 Rest
  • Conditioning
    5 Min AMRAP x 3
    50 x DU’s buy-in
    6 x Box Jumps ( 24”/20” )
    9 x Burpees
    12 x 1 Arm Dumbbell Hang clean & Jerk ( finish 6 on 1 arm before alternating ) ( 25/15 )

    * Rest 2:00 after each 4 Min AMRAP

Cool down:
Mobility


Monday 14 May 2018 - CrossFit

Warm up:
3 Rounds
10 x 3 Second Pause squats
10 x Divebombers
10 x V-Situps

Mobility

  • Strength
    10 Min E2MOTM
    Back Squat
    6 @ 75%
    2 @ 80%
    6 @ 75%
    2 @ 85%
    6 @ 75%
    2 @ 90%
  • Conditioning
    10 Rounds For Time ( 15min Cap )
    10 x Push ups
    10 x Air Squats
    10 x Sit ups

Cool down:
Mobility


Sunday 13 May 2018 - CrossFit

Warm up:
2 Rounds
6 Sets of
1:00 Run
:20 Rest

1:00 Rest between Rounds ( 17 Minutes )

Mobility

  • Strength #1
    6 Rounds
    :40 Side plank
    :20 Rest
    1:00 10 x Bent over Rows ( 1 second Pause at the sternum ) 40% of Body weight
  • Strength #2
    12 Min EMOTM
    Min 1: 12 x Bench press
    Min 2: 5 x Strict Toes To Bar
    Min 3: 10 x Bench press
    Min 4: 5 x Strict Toes to bar
    Decrease Bench press reps by 2 every rounds, increase weight.

Cool down:
Mobility


Friday 11 May 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
20m Bear Crawl
20m Duck walk
20 x Jump knee tucks

Mobility

  • Strength
    Bench press
    10-8-6-4-2
    Work up to a heavy 2 rep For the day
  • Conditioning
    For Time
    10-9-8-7-6-5-4-3-2-1
    Power Snatches ( 40/20 )
    Overhead squats
    30 x Double unders

Cool down:
Mobility


Thursday 10 May 2018 - CrossFit

Warm up:
3 Rounds
Min 1: Run
Min 2: Medball clean
Min 3: Inch worm

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Strict Ring dips ( weighted if possible )
    :20 Rest
    :40 Hollow Hold
    :20 Rest
  • Conditioning
    For Time ( 18 Min Cap )
    30 x Hand Stand Push ups
    30 x Box Jumps ( 24�/20� )
    30 x 10m Kettlebell farmers walk ( 24/16 x 2 )
    30 x Medball cleans ( 15/10 )
    30 x 6� Target Burpees

Cool down:
Mobility


Wednesday 9 May 2018 - CrossFit

Warm up:
Tabata
High knees
Butt Kicks

3 Rounds
10 x Deadlift into Barbell shrug
10 x Clean pull unders
10 x Front Squats

Mobility

  • Strength
    Every 90 seconds for 9:00
    4 x Power Cleans
    3 x Front Squats
    2 x Squat Cleans

    Keep load light and focus on speed and technique
  • Conditioning
    15 Min EMOTM
    3 x Power Cleans ( 60/35 )
    4 x Front squats
    5 x Pull ups

    Total score = 180 reps

Cool down:
Mobility


Tuesday 8 May 2018 - CrossFit

Warm up:
2 Rounds of 6 sets
1:00 Run
:30 Rest

Mobility

  • Strength
    5 Rounds
    #1 Max Effort unbroken strict HSPU’s
    #2-#5 50% of #1 Strict HSPU’s
    Rest 1:00 between rounds
    Example: #1 = 10, Then #2 - #5 = 5 Reps
  • Conditioning
    For time
    21-15-9
    Push press ( 60/35 )
    Bar facing burpees
    10m Shuttle runs

Cool down:
Mobility


Monday 7 May 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
20m Lunge
20m broad jump
20 x Kipping swings

Mobility

  • Strength
    Every 90 seconds for 7 Sets
    Front Squat
    14-12-10-8-6-4-2
    Build to 90%
  • Conditioning
    20 Min AMRAP
    2 rounds of:
    10 x Push ups
    20 x Shrimp Squats
    10 x Toes to Bar
    * then
    1 Round of
    20 x Deadlifts ( 80/45 )
    75 x DU’s

Cool down:
Mobility


Friday 4 May 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Divebombers
10 x V-sit ups
10 x Clean pull unders

Mobility

  • Strength
    10 Min E2MOTM
    5 x Rear Foot Elevated Front Rack Split squat
    Build up to a heavy 5 rep max
    Use a box or bench to elevate the rear foot
  • Conditioning
    4 Rounds for total reps ( 16 Minutes )
    1 Minute per station
    Ring Dips
    Hang clean & Jerk ( 50/25 )
    Double unders
    Wallballs ( 10/7 )
    Rest 1:00

Cool down:
Mobility


Thursday 3 May 2018 - CrossFit

Warm up:
8 Min Partner Banded run
:30 on
:30 off

Mobility

  • Strength
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 Goblet squat hold ( 24/16 )
    :20 Rest
  • Conditioning
    6 Min AMRAP
    20 x Burpee buy in
    12 x Pull ups
    15 x Handstand Push ups
    18 x KB swings ( 32/16 )

    Rest 3:00

    6 Min AMRAP
    20 x Burpee buy in
    9 x Pull ups
    12 x Handstand Push Ups
    15 x KB swings ( 32/16 )

    Rest 3:00

    6 Min AMRAP
    20 x Burpee buy in
    6 x Pull ups
    9 x Handstand Push ups
    12 x KB swings ( 32/16 )

Cool down:
Mobility


Wednesday 2 May 2018 - CrossFit

Warm up:
Snatch Warm up
3 Rounds
Bergener Progression
5 x Snatch Lift off
5 x Barbell Shrug
5 x High pulls
5 x Muscle snatch
5 x Power snatch

Mobility

  • Strength
    12 Min EMOTM
    1 x Snatch pull
    1 x Hang power snatch
    1 x Power snatch ( floor )
  • Snatch deadlift
    5 Min EMOTM
    3 x Snatch Deadlift ( 110% of 1RM snatch )
  • Conditioning
    8 Min AMRAP
    9 x Overhead Squats ( 40/20 )
    30 x Double Unders

Cool down:
Mobility


Monday 30 April 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges
20m Duck walk
20 x Scap pull ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Front squats ( build to 80% )
    Min 2: 40m Farmers carry ( 2 x kettlebells )
  • Conditioning
    15 Min AMRAP
    20 x Deadlifts ( 80/45 )
    20 x 1 Arm Dumbbell Thrusters ( 25/15 ) 10 per arm
    75 x DU’s

Cool down:
Mobility


Friday 27 April 2018 - CrossFit

Warm up:
3 Rounds
10 x KB Swings
10 x Goblet squats
10 x V-Sit ups

Mobility

  • Strength
    5 Rounds
    Back squat
    12 @ 60%
    10 @ 70%
    8 @ 80%
    6 @ 83%
    4 @ 85%
  • Conditioning
    For Time
    100 DU’s buy in
    50 x Toes to Bar
    40 x KB Swings ( 24/16 ) American
    30 x Goblet squats
    20 x Burpee Box Overs ( 24”/20” )
    10 x Wall climbers

Cool down:
Mobility


Thursday 26 April 2018 - CrossFit

Warm up:
3 Rounds of 4 sets (18:30)
1:00 Run
:30 Rest

Mobility

  • Skill
    Pistol squat progressions
    Lunge into pistol
    Candle stick into pistol
    Various scales for pistol squats
  • Conditioning
    20 Min EMOTM ( 5 Rounds )
    Min 1: 16 x Pistol squats
    Min 2: 14 x Alt Dumbbell snatches ( 25/15 )
    Min 3: 12 x C2B pull ups / Pull ups
    Min 4: 10 x 10m shuttle Sprints

    Total reps = 260, what ever work is not completed must be deducted from the total score.

Cool down:
Mobility


Wednesday 25 April 2018 - CrossFit

Warm up:
3 Rounds
5 x Burgener progressions ( barbell shrug, high pull, clean pull under )
5 x Front squats

Mobility

  • Strength
    7 Min EMOTM ( 50% of 1 RM )
    1 x Clean Pull
    1 x Power Clean
    2 x Hang Squat clean

    Straight into

    7 Min EMOTM ( No more than 90% )
    1 x Squat clean
    1 x Hang Squat clean
  • Conditioning
    For Time
    21-15-9
    Hang Power Clean ( 60/35 )
    Box Jumps ( 24”/20” )
    Wallballs ( 15/10 )

Cool down:
Mobility


Tuesday 24 April 2018 - CrossFit

Warm up:
3 Rounds
20m Broad jump
20m Inchworm
20 x Scap push ups

Mobility

  • Strength
    12 Min EMOTM ( 4 Rounds )
    Min 1: 20m OH lunges ( 10m per arm )
    Min 2: Max Effort DU’s
    Min 3: 30 seconds L-Sit
    * Score is Max Effort DU’s
  • Conditioning
    20 Min AMRAP
    9 x Handstand Push ups
    12 x Deadlifts ( 80/45 )
    15 x Medball sit ups
    50 x DU’s

Cool down:
Mobility


Monday 23 April 2018 - CrossFit

Warm up:
3 Rounds
30 x Plate hops
20 x Mountain Climbers
10 x Thrusters

Mobility

  • Strength #1
    Every 90 seconds ( 5 Rounds )
    5 x Strict press ( work up to moderate weight )

  • #2
    Every 90 seconds ( 5 Rounds )
    5 x Push press ( work up to heavy 5 Reps )
  • Conditioning
    4 Rounds For Total Reps
    :40 Max Effort Thrusters ( 40/25 )
    :20 Rest
    :40 Max Effort Burpees
    :20 Rest

Cool down:
Mobility


Friday 20 April 2018 - CrossFit

Warm up:
3 Rounds
30 x DU’s
10 x Clean puls unders
10 x Strict press
10 x Kipping Swings

Mobility

  • Skill
    10 Minutes
    Kipping swing
    Knee raises
    Consecutive Toes to bar
  • Conditioning
    For Time ( 18 Min Cap )
    20 x Hang Power Cleans ( 50/25 )
    25 x Push Jerk
    30 x Toes To bar
    35 x Ring Dips
    30 x Box jumps ( 24”/20” )
    25 x Front squats
    20 x Hang Power Cleans

Cool down:
Mobility


Thursday 19 April 2018 - CrossFit

Warm up:
Running Conditioning
3 Rounds of 4 Sets
1:00 Run
:30 Rest
Rest 1:00 after each set

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 5 x Pause pull ups ( 3 seconds with chin above the bar )
    Min 2: 5 x Single arm bent over rows
  • Conditioning
    6 Rounds ( 11:30 )
    :30 Max Effort Hand Release Push ups
    :30 Max Effort Jumping Lunges
    :30 Max Effort Wallballs ( 10/7 )
    :30 Rest

Cool down:
Mobility


Wednesday 18 April 2018 - CrossFit

Warm up:
3 Rounds
5 x Slow paced Snatch deadlift into high pull
5 x Fast paced
5 x Hang power snatch
5 x Overhead Squats

Mobility

  • Strength
    5 Min EMOTM ( Snatch Primer )
    5 x Snatch Balance

    5 Min EMOTM
    3 x Snatch Deadlift
    3 x Hang Snatch pull

    5 Min EMOTM
    1 x Hang Squat snatch
    1 x Full squat snatch
  • Conditioning
    10 Min AMRAP
    5 x Power snatches ( 40/20 )
    5 x Overhead squats
    5 x Squat snatches
    25 x Medball sit ups

Cool down:
Mobility


Tuesday 17 April 2018 - CrossFit

Warm up:
3 Rounds
1 Min Hand Stand Hold
1 Min run
1 Min Hang

Mobility

  • Strength #1
    1 Round for total reps
    3 Min AMRAP
    Strict HSPU’s
    1 Min Rest
    2 Min AMRAP
    Strict HSPU’s
    1 Min Rest
    1 Min AMRAP
    Strict HSPU’s
    2 Min Rest
    Max Effort Unbroken Kipping HSPU’s
  • #2
    Tabata
    L-Hold hang
  • Conditioning
    9 Min Ascending Ladder
    1-2-3-4-5-6-7-8-9-10-etc
    Deadlifts ( 100/55 )
    Burpees Box Overs ( 24”/20” )

Cool down:
Mobility


Monday 16 April 2018 - CrossFit

Warm up:
5 Min DU practise

3 Rounds
15 x Hollow Rocks
15 x Supermans
15 x Squat Hops
15 x Scap pull ups

Mobility

  • Strength
    Every 90 Seconds for 7 Rounds
    5 x Front squat ( Build to 75% )
  • Conditioning
    16 Min AMRAP
    9 x Pull ups / 5 x Bar MU’s
    12 x Alternating Dumbbell Snatches / Dumbbell squat snatches ( 25/15 )
    60 x DU’s

Cool down:
Mobility


Friday 13 April 2018 - CrossFit

Warm up:
3 Rounds
10 x Overhead squats
10 x Kipping swings
40m side lunges

Mobility

  • Strength
    Every 90 Seconds for 7 Rounds
    5 x 3 Second Pause Over head squat
    ( work up to moderate weight )
  • Conditioning
    3 Rounds for Time
    400m Run
    18 x Overhead squats ( 40/25 )
    15 x Pull ups

Cool down:
Mobility


Thursday 12 April 2018 - CrossFit

Warm up:
3 Rounds
100m Run
40m Overhead single arm KB walk
10 x Jump knee tucks

Mobility

  • Strength
    18 Min EMOTM ( 3 Rounds )
    Min 0-2
    KB Front rack walk ( for distance )
    Min 2-4
    Side Plank ( 1 Min per side )
    Min 4-6
    Front Squat Hold with a Medball ( 10/7 )

  • Conditioning
    10 Min AMRAP
    50 x DU’s
    15 x Kettlebell Swings (32/16) American
    20 x 10m shuttle sprints ( each length is a rep )

Cool down:
Mobility


Wednesday 11 April 2018 - CrossFit

Warm up:
3 Rounds
5 x Burgener progression ( barbell shrug, high pull, clean )
5 x Split Jerks

Mobility

  • Strength #1
    Every 90 seconds for 7 Rounds
    Build to a heavy complex of:
    1 x Clean Pull
    2 x Hang power clean
    1 x Power Clean
  • #2
    Every 90 seconds for 7 Rounds
    Build to a heavy 3 Rep Split Jerk off the rack
  • Conditioning
    For Time
    18-15-12
    Hang Power clean ( 60/40 )
    Handstand Push Ups

Cool down:
Mobility


Tuesday 10 April 2018 - CrossFit

Warm up:
3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Scap pull ups
10 x Scap push ups

Mobility

  • Strength
    Advanced athletes:
    4 Rounds
    4 x Strict Toes to bar
    3 x Strict Chest to Bar pull ups
    2 x Bar Muscle ups
    * Rest 90 seconds between rounds

    Beginners
    4 Rounds
    12 x Strict Pull ups
    *Rest 90 seconds between rounds
  • Conditioning
    For Time
    21-15-9
    Burpee Box Overs ( 24”/20” )
    Sumo deadlift high pull ( 40/20 )
    Toes to bar

Cool down:
Mobility


Monday 9 April 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges
10 x Medball cleans
10 x KB presses

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 6 x Back Squats ( build to 80% )
    Min 2: 5 x 1 Arm seated KB presses ( per arm )
  • Conditioning
    15 Min AMRAP
    100 x DU’s
    40 x Medball Cleans ( 15/10 )
    30 x Sit ups
    20 x Push ups

Cool down:
Mobility


Friday 6 April 2018 - CrossFit

Warm up:
2 rounds
Suicide run
10 x Squats
10 x Kettlebell swings

Mobility

  • Strength
    10 Min E2MOTM
    5-5-5-5-5
    Pause Back Squat ( 3 second Pause in the bottom position ) increase weight every round
  • Conditioning
    12 Min AMRAP
    20 x Kettlebell Swings ( 24/16 ) American
    18 x Overhead Lunges ( 9 per arm )
    16 x Wallballs ( 10/7 )

Cool down:
Mobility


Thursday 5 April 2018 - CrossFit

Warm up:
3 Rounds
10 x V-Sit ups
20m Broad jumps
20 x Scap pull ups

Mobility

  • Strength
    5 Rounds
    Max Effort Unbroken Handstand push ups
    Run 1:30
  • Conditioning
    30 x Burpee buy-in
    Then
    3 Rounds for time
    40m Broad jump
    30 x Hang Power Clean ( 40/25 )
    20 x Toes To bar

Cool down:
Mobility


Wednesday 4 April 2018 - CrossFit

Warm up:
3 Rounds
5 x Snatch Lift offs
5 x Snatch pulls from knee
5 x Tall snatch
5 x Overhead squats

Mobility

  • #1 Overhead squat
    Every 90 Seconds ( 6 Minutes )
    5-5-5-5-5
    Overhead squats
  • #2 Tall Snatch
    Every 90 seconds
    5-5-5-5-5
    Tall snatch ( full squat )
  • #3 Snatch grip Push Press
    Every 90 Seconds
    5-5-5-5-5
    Push Press behind the neck
  • Conditioning
    8 Min AMRAP
    18 x Hand release push ups
    18 x 1 Arm DB Snatch ( alternating ) 25/15
    18 x Air squats

Cool down:
Mobility


Tuesday 3 April 2018 - CrossFit

Warm up:
3 Rounds
30 x DU’s
15 x Goodmornings
15 x Kipping swings

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Tempo Deadlifts ( Bodyweight - 3 seconds up, 3 seconds down )
    Min 2: 40 Second Side plank
    Min 10: 40 Second Hollow hold
  • Conditioning
    12 Min AMRAP
    6 x Bar Muscle ups / 18 x Pull ups
    12 x Sumo Deadlift High Pull ( 40/20 )
    75 x Double unders

Cool down:
Mobility


Monday 2 April 2018 - CrossFit

Warm up:
Thunder thrusters

Mobility

  • Strength #1
    Every 90 seconds
    5-5-5-5-5
    Push Jerk
  • Strength #2
    Every 90 seconds
    5-5-5-5-5
    Front Squat
  • Conditioning
    4 Rounds For Time
    400m Run
    15 x Thrusters ( 40/25 )
    15 x Burpee Box Overs ( 24”/20” )

Cool down:
Mobility


Thursday 29 March 2018 - CrossFit

Warm up:
3 Rounds
40m Side Shuffle
40m Butt Kicks
40m High Knees
40m Lunges

Mobility

  • Strength
    5 Rounds
    Min 1: 12 x Strict Ring Dips
    Min 2: 40 second Hollow hold
  • Conditioning
    15 Min EMOTM ( 5 Rounds )
    Min 1: 4 x Wall climbers
    Min 2: 16 x Pistol squats
    Min 3: 20 x Sit ups

Cool down:
Mobility


Wednesday 28 March 2018 - CrossFit

Warm up:
3 Rounds
10 x Snatch Pulls
10 x Hang snatch
10 x Snatch Balance

Mobility

  • Strength
    5 Min EMOTM
    3 x Snatch pulls

    5 Min EMOTM
    3 x Hang Snatch

    5 Min EMOTM
    3 x Power snatch
  • Conditioning
    10 Min AMRAP
    15 x Power Snatch ( 35/20 )
    30 x DU’s

Cool down:
Mobility


Tuesday 27 March 2018 - CrossFit

Warm up:
5 Min DU practice
3 Rounds
15 x Hollow rocks
15 x Supermans
15 x Kipping swings

Mobility

  • Strength
    10 Min EMOTM
    Min 1: Max Effort unbroken strict pull ups
    Min 2: 10 x Bent over rows ( 60% of Bodyweight )
  • Conditioning
    4 x 4 Min AMRAP
    6 x Pull ups
    9 x Hand release Push ups
    12 x Box Jumps ( 24”/20” )

    Rest 2:00 after each round

Cool down:
Mobility


Monday 26 March 2018 - CrossFit

Warm up:
3 Rounds
10 x Sumo squats
10 x Dive bombers
10 x Strict press BTN

Mobility

  • Strength
    Every 90 Seconds
    8-8-6-6-4-4
    Back squat
    Work up to 75% of your 1RM
  • Conditioning
    For Time ( 18 Min Cap )
    18 x HSPU’s
    15 x Front squats ( 50/25 )
    20 x Burpees
    15 x HSPU’s
    15 x Front Squats
    20 x Burpees
    12 x HSPU’s
    15 x Front Squats
    20 x Burpees

Cool down:
Mobility


Thursday 22 March 2018 - CrossFit

Warm up:
Sally Squats
3 Rounds
10 x Clean pulls
10 x Clean pull unders
10 x Kettlebell swings
Mobility

  • Strength
    4 Rounds
    :40 Hang
    :20 Rest
    :40 Handstand Hold
    :20 Rest
  • Conditioning #1
    8 Min AMRAP
    12 x Kettlebell swings ( 32/16 )
    9 x Toes To Bar
    6 x Handstand Push ups

    * Rest 2:00
  • Conditioning #2
    5 Minutes
    Establish a 1 Rep Max Clean

Cool down:
Mobility


Wednesday 21 March 2018 - CrossFit

Warm up:
5 Minutes Double Under practise

3 Rounds
5 x Power snatch
5 x Medball cleans
5 x Divebombers

Mobility

  • Conditioning
    3 Rounds for Time
    100 x DU’s buy in
    3 Rounds of:
    15 x Medball cleans ( 15/10 )
    10 x Burpee Box Overs ( 24”/20” )
    5 x Power Snatch ( 60/30 )

    * Rest 5:00 after each round

Cool down:
Mobility


Tuesday 20 March 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges
20m Bear Crawl
10 x Push Press
10 x V-Sit ups

Mobility

  • Strength
    Every 90 seconds for 9:00
    Build up to a heavy 5 rep max Front Rack Lunge ( 5 per leg )
  • Conditioning
    15 Min AMRAP
    15 x Push press ( 40/25 )
    50 x DU’s
    15 x Hang power Cleans ( 40/25 )
    25 x Sit ups

Cool down:
Mobility


Monday 19 March 2018 - CrossFit

Warm up:
3 Rounds
10 x Kipping swings
10 x Scap push ups
10 x Squats
10 x Jump knee tucks

Mobility

  • Strength
    Every 90 seconds For 9:00
    Advanced:
    3 x Strict Pull ups + 3 x Strict Toes To Bar + 3 x Bar Muscle ups
    Beginners:
    6 x Strict Pull ups + 6 x Strict Toes to bar/knee raises
  • Conditioning
    4 Rounds ( 20 min Cap )
    400m Run
    10 x Burpee box Jumps ( 24”/20” )
    20 x Air squats

Cool down:
Mobility


Friday 16 March 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Inchworms
10 x Goodmornings
10 x Strict press BTN

Mobility

  • The Open 18.4
    For time:
    21 deadlifts, 225/155 lbs.
    21 handstand push-ups
    15 deadlifts, 225/155 lbs.
    15 handstand push-ups
    9 deadlifts, 225/155 lbs.
    9 handstand push-ups
    21 deadlifts, 315/205 lb.
    50-ft. handstand walk
    15 deadlifts, 315/205 lb.
    50-ft. handstand walk
    9 deadlifts, 315/205 lb.
    50-ft. handstand walk

    Time cap: 9 min.
  • Skill
    10 Minutes to work up to the Workout deadlift weight

Cool down:
Mobility


Thursday 15 March 2018 - CrossFit

Warm up:
8 Min 30 Sec On / 30 Sec off
Banded partner run

Mobility

  • Strength
    4 Rounds
    :40 Side plank
    :20 Rest
    :40 Handstand Hold
    :20 Rest
  • Conditioning
    For Total Reps
    4 Rounds ( 19 Minutes )
    1 Min per station
    Overhead plate lunges ( 25/15 )
    10m Shuttle sprints
    Handstand Push ups
    Abmat sit ups
    Rest

Cool down:
Mobility


Wednesday 14 March 2018 - CrossFit

Warm up:
3 Rounds
10 x Clean Pull from the knee
10 x Clean Pull unders
10 x BTN Elbow extentions

Mobility

  • Strength
    12 Min EMOTM
    2 x Clean Pulls
    2 x Hang Power Cleans
    Both with a 2 Second pause above the knee
  • Conditioning
    3 x 3 Min AMRAP
    10 x Power Cleans ( 50/30 )
    15 x Push ups
    30 x DU’s

    Rest 2:00 after each WOD

Cool down:
Mobility


Tuesday 13 March 2018 - CrossFit

Warm up:
3 rounds
10 x Goodmornings
10 x Inchworms
10 x Kipping swings

Mobility

  • Strength
    10 min EMOTM
    Min 1: 4 x Strict Pull ups + 4 x Kipping pull ups
    Min 2: 4 x Tempo deadlifts ( 5 seconds up, 5 Seconds down, touch n go, no resting or resetting on the ground )
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility


Monday 12 March 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m lunges
20m Duck walk
10 x Divebombers

Mobility

  • Strength
    12 Minutes ( 4 Rounds )
    Min 1: 8 x Back squat
    Min 2: 20 x 1 Arm Bent over rows ( 10 per arm )
    Min 3: 30 seconds L-hold sit
  • Conditioning
    14 Min AMRAP
    10 x Push press ( 50/25 )
    10 x Kettlebell swings ( 24/16 )
    10 x Box Jumps ( 24”/20” )

Cool down:
Mobility


Friday 9 March 2018 - CrossFit

Warm up:
2 Rounds
30 x DU's
10 x OH Squats ( PVC )
10 x Kipping swings
10 x KB Snatch

Mobility

  • Workout 18.3
    2 rounds for time of:
    100 double-unders
    20 overhead squats
    100 double-unders
    12 ring muscle-ups / Pull ups
    100 double-unders
    20 dumbbell snatches
    100 double-unders
    12 bar muscle-ups / Pull ups

    Men perform 50kg OHS, 22.5kg DB snatches
    Women perform 35kg OHS, 15kg DB snatches

    Time cap: 14 minutes

Cool down:
Mobility


Thursday 8 March 2018 - CrossFit

Warm up:
3 Rounds
30 x DU’s
15 x Hollow Rocks
15 x Supermans
15 x Kipping swings

Mobility

  • Strength
    Tabata
    Front Squat Hold ( 30/20 )

    Tabata
    Handstand Hold
  • Conditioning
    16 Min EMOTM
    Min 1: 50 x DU's
    Min 2: 14 x Toes To Bar
    Min 3:16 x Pistol squats
    Min 4: 8 x Burpees

Cool down:
Mobility


Wednesday 7 March 2018 - CrossFit

Warm up:
3 Rounds
5 x Snatch lift off
5 x Snatch pulls
5 x Muscle snatches
5 x Snatch grip press BTN

Mobility

  • Strength
    6 Min EMOTM
    4 x Snatch pulls

    6 Min EMOTM
    3 x Tall Power Snatch

    6 Min EMOTM
    2 x Power Snatch ( from the floor )
  • Conditioning
    3 x 3 Min AMRAP
    10 x 1 Arm Dumbbell Snatches ( 25/15 )
    10 x Wallballs ( 10/7 )

    *2:00 rest between AMRAP’s

Cool down:
Mobility


Tuesday 6 March 2018 - CrossFit

Warm up:
2 Rounds
Suicide run
15 x Kettlebell swings
15 x Scap pull ups
15 x Scap push ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Hang power clean
    Min 2: 30 seconds L-Hold Hang
  • Conditioning
    For Time ( cap = 20Min )
    Run 800m
    30 x Pull ups
    30 x Thrusters ( 40/25 )
    30 x Box overs ( 24”/20” )
    30 x Kettlebell swings ( 32/16 ) Russian
    Run 800m

Cool down:
Mobility


Monday 5 March 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges
20m Broadjump
20 x Kipping swings

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 5 x Front Rack Split Squats per leg
    Min 2: 10 x Strict Handstand push ups
  • Conditioning
    For total Reps
    6 Rounds
    :30 Max Effort Medball cleans ( 15/10 )
    :30 Max Effort Burpees
    :30 Max Effort Deadlifts ( 80/45 )
    :30 Rest

Cool down:
Mobility


Thursday 1 March 2018 - CrossFit

Warm up:
5 Min Double under practise

2 Rounds
Suicide Run
10 x Wall balls
3 x Wallclimbers

Mobility

  • Strength
    Tabata
    Sit ups

    Tabata
    Wallball squat hold
  • Conditioning
    15 Min EMOTM ( 4 Rounds )
    Min 1: Max Effort HSPU's
    Min 2: Max Effort DU's
    Min 3: Max Effort Wall balls ( 10/7 )
    Min 4: Rest

Cool down:
Mobility


Wednesday 28 February 2018 - CrossFit

Warm up:
3 Rounds
5 x Snatch pulls
5 x Snatch pull unders
5 x Snatch balance
5 x Tall Snatch

Mobility

  • Strength
    15 Min EMOTM
    1 x Power Snatch
    1 x Drop snatch
    1 x Tall Snatch
    Work up to a heavy complex for the day
  • Conditioning
    9 Min AMRAP
    5 x Power Snatches ( 50/25 )
    7 x Pull ups
    9 x Bar facing burpees

Cool down:
Mobility


Tuesday 27 February 2018 - CrossFit

Warm up:
Easy 800m jog
3 Rounds
10 x Strict press
10 x Front squats
10 x Jump knee tucks

Mobility

  • Strength
    6 Min EMOTM
    5 x Front squats @ 70% of 1RM
  • Conditioning
    For Time ( time cap 18min )
    Run 400m
    30 x Box Jumps ( 24”/20” )
    30 x Push press ( 40/25 )
    400m Run
    30 x Box Jumps
    30 x Push press
    Run 400m

Cool down:
Mobility


Monday 26 February 2018 - CrossFit

Warm up:
3 Rounds
100m run
10 x Kipping swings
10 x Divebombers
10 x Squats

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Strict Pull ups
    Min 2: 10 x 1 Arm Bent over rows ( 5 per arm )
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats
  • The Open 18.1
    AMRAP 20min

    - 8 Toes to bar
    - 10 Dumbell Hang Power Clean and Jerk (35/50Lbs)
    - Row (12/14Cals)

Cool down:
Mobility


Friday 23 February 2018 - CrossFit

Warm up:
3 Rounds
10 x KB Press
10 x Kipping swings
10 x Sumo Deadlift High pulls

Mobility

  • Open 18.1
    20 Min AMRAP
    8 x Toes to Bar
    10 x Dumbbell Hang clean & Jerk ( 22.5/15 ) / ( 15/10 )
    14 x Cal Row / SDLHP - non open athletes

Cool down:
Mobility


Thursday 22 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Medball Cleans
20 x Jumping lunges
40 x Plate hops

Mobility

  • Strength
    5 Rounds
    8 x Strict / Weighted Pull ups
    Rest 1:00
  • Conditioning #1
    10 Min AMRAP
    12 x Medball Cleans
    25 x Abmat Situps

    Rest 2:00
  • Conditioning #2
    5 Rounds Every 2:00
    15 x 20m Shuttle runs
    Total meters - 1500m

Cool down:
Mobility


Wednesday 21 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Clean Pull unders
10 x Strict Press BTN
10 x Split Jerks

Mobility

  • Strength
    20 Min EMOTM
    2 x Power Clean
    2 x Split Jerks
  • Metcon
    7 Min AMRAP
    15 x Power Clean & Jerks ( 50/25 )
    20 x Air Squats

Cool down:
Mobility


Tuesday 20 February 2018 - CrossFit

Warm up:
5 Min Double under practise

3 Rounds
10 x Kettlebell swings
10 x Scap push ups
30 x mountain climbers

Mobility

  • Strength
    5 Rounds
    :40 Handstand Hold
    :20 Rest
    :40 Hollow Hold
    :20 Rest
  • Conditioning
    3 x 5 Min AMRAP
    30 x Double unders
    12 x Kettlebell swings ( 32/16 )
    9 x Handstand Push ups

    Rest 2:00 between AMRAP’s

Cool down:
Mobility


Monday 19 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Pause overheads squats
10 x Kipping swings
10 x Divebombers

Mobility

  • Strength
    Every 90seconds For 9:00
    5 x Overhead Squats
    Build to a heavy 5 Rep for the day
  • Conditioning
    For Time
    21-15-9
    Overhead squats ( 40/25 )
    Pull ups / Chest to bar
    Burpees over the bar

Cool down:
Mobility


Friday 16 February 2018 - CrossFit

Warm up:
Thunder thrusters

Mobility

  • Strength
    4 Rounds
    :40 8 x Strict toes to bar
    :20 Rest
    :40 Decline Plank
    :20 Rest
  • Conditioning
    For Time
    100-80-60-50-40-30-20
    Double Unders
    2-4-6-8-10-14-18
    Thrusters ( 40/25 )

Cool down:
Mobility


Thursday 15 February 2018 - CrossFit

Warm up:
3 Rounds
20m High knees
20m butt kicks
10 x Jump knee tucks
20 x Shoulder rotations

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 10 x Inverted Rows (Rx - Feet on a box )
    Min 2: 10 x Seated KB press ( 5 x per arm )
  • Conditioning
    3 Min AMRAP
    21 x Sumo Deadlift High pull ( 40/20 )
    21 x Burpee Box Overs ( 24”/20” )
    Max Effort Push press ( 40/20 )
    * Rest 2:00

    3 Min AMRAP
    18 x Sumo Deadlift High pull ( 50/25 )
    18 x Burpee Box Overs ( 24”/20” )
    Max Effort Push Press ( 50/25 )
    *Rest 2:00

    3 Min AMRAP
    15 x Sumo Deadlift High Pull ( 60/30 )
    15 x Burpee Box Overs ( 24”/20” )
    Max Effort Push Press ( 60/30 )

Cool down:
Mobility


Wednesday 14 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Deadlift into high pull
10 x Clean Pull under
10 x Front squats

Mobility

  • Strength
    5 Min EMOTM
    5 x Power Cleans

    6 Min EMOTM
    3 x Hang Squat cleans

    7 Min EMOTM
    3 x Full Squat cleans
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Mobility


Tuesday 13 February 2018 - CrossFit

Warm up:
3 Rounds
20m Overhead plate lunges
40 x Plate hops
60 x Single unders

Mobility

  • Strength
    5 Rounds
    10 x Strict pull ups
    1:30 Single unders
  • Conditioning
    For Time
    22-16-10
    Handstand Push ups
    1 Arm Kettlebell overhead lunges ( 24/12 )
    Kettlebell swings
    50 x DU’s after each round

Cool down:
Mobility


Monday 12 February 2018 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Sumo squats
10 x Side Lunges
10 x Dive Bombers

Mobility

  • Strength
    10 Min E2MOTM
    10-8-6-4-2
    Back Squats

    Advanced Athletes:
    Add: 40% of Max Rep Muscle ups each set
  • Conditioning
    20 Min AMRAP
    800m Run
    2 rounds of
    15 x Toes to Bar
    20 x Wallballs ( 10/7 )
    25 x Push Ups

Cool down:
Mobility


Saturday 10 February 2018 - CrossFit

Warm up:
Run 800m

2 Rounds
10 Medball cleans
10 x Kipping swings
10 x Dive bombers

Mobility

  • Conditioning
    For Time in teams of 2

    ( i go, you go )
    3 Rounds
    40 x HSPU’s
    30 x Pull ups
    20 x Hang Squats cleans ( 60/30 )

    Rest 5:00

    ( synchro )
    200 x DU’s
    50 x Bar facing burpees
    30 x Toes to bar

    Rest 5:00

    ( i go, you go )
    100 x Medball cleans ( 15/10 )
    100 x Push ups
    100 x Sit ups

Cool down:
Mobility


Friday 9 February 2018 - CrossFit

Warm up:
2 Rounds
Suicides

Mobility

  • Strength
    4 Rounds
    :40 L-Hold Sit
    :20 rest
    :40 Side Plank
    :20 Rest
  • For Time
    4 Rounds For Time
    400m Run
    30 x Sit ups
    20 x Kettlebell Swings

Cool down:
Mobility


Thursday 8 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Goodmornings
10 x Nordic hammie curls
10 x Kettlebell swings

Mobility

  • Strength
    Every 90 seconds for 15:00
    10-9-8-7-6-5-4-3-2-1
    Work up to a new 1 Rep Max Deadlift
  • Conditioning
    7 Min AMRAP
    15 x Wallballs ( 10/7 )
    12 x Hand release Push ups
    9 x Box Jumps ( 24”/20” )

    Rest 2:00

    7 Min AMRAP
    15 x Pull ups
    12 x Pistol Squats
    9 x Deadlifts ( 100/55 )

Cool down:
Mobility


Wednesday 7 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Muscle snatch
10 x Dive bombers
10 x Jump Knee tuck

Mobility

  • Strength
    10 Min EMOTM
    3 x Power Snatches ( starting at 40% and working up in weight )
  • Conditioning
    For Time
    100 x Burpees over the bar
    At the beginning of each minute, stop and complete 3 x Power snatches at 60kg

Cool down:
Mobility


Tuesday 6 February 2018 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x Clean pull unders
10 x Front Squats
10 x Strict press

Mobility

  • Strength
    Every 90 Seconds For 12 Minutes
    Work up to a 1 Rep Max Front squat
    8-7-6-5-4-3-2-1-1-1
  • Conditioning
    For Time ( 14 Min Cap )
    30 x Toes To Bar
    25 x Power Cleans ( 60/35 )
    20 x Front Squats
    15 x Push Jerks
    100 x Double Unders

Cool down:
Mobility


Monday 5 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Scap pull ups
10 x Scap push ups
10 x Medball cleans

Mobility

  • Strength
    4 Rounds
    Min 1: 8 x Strict Pull ups
    Min 2: 10 x Bent over rows ( 50% of Bodyweight )
  • Metcon
    12 Min AMRAP
    15 x Medball Cleans ( 15/10 )
    12 x Handstand Push ups
    9 x 6” Target Burpees

Cool down:
Mobility


Friday 2 February 2018 - CrossFit

Warm up:
3 Rounds
10 x Strict Press BTN
20m Lunges
10 x Nordic Hammie curls

Mobility

  • #1 Strict Press
    Every 90 seconds for 6 Min
    5 x Strict Press

  • #2 Push Press
    Every 90 seconds for 6:00
    5 x Push Press
  • Conditioning
    5 Min AMRAP x 3
    6 x Deadlifts ( 80/45 )
    9 x Push ups
    12 x Pistol squats

    * Rest 2:00 after each AMRAP

Cool down:
Mobility


Thursday 1 February 2018 - CrossFit

Warm up:
5 min Double under Practise

3 Rounds
10 x Push ups
10 x Jump knee tucks
10 x Scap pull ups

Mobility

  • Conditioning
    For Time
    50 x Kettlebell swings ( 24/16 )
    50 x Burpee Box Overs ( 24”/20” )
    50 x Pull ups
    50 x Goblet squats ( 24/16 )

Cool down:
Mobility


Wednesday 31 January 2018 - CrossFit

Warm up:
3 Rounds
10 x Snatch Deadlift
10 x Muscle snatch
10 x Heaving snatch balance

Mobility

  • #1 Snatch Pull
    5 Min EMOTM
    3 x Snatch pulls ( 90% of 1RM )

  • #2 Snatch balance + Overhead Squat
    5 Min EMOTM
    3 x Snatch Balance + 3 Overhead squats
  • #3 Pause Snatch
    5 Min EMOTM
    3 x Pause Squat Snatches ( 3 second pause below the knee )
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 30 January 2018 - CrossFit

Warm up:
3 Rounds
10 x Kipping swings
10 x V-sit ups
10 x Clean pull unders

Mobility

  • Strength
    8 Min EMOTM
    5 x Tall Cleans
    Increase weight every 2nd set
  • Metcon
    For Time ( 18 Min Cap )
    Run 800m
    Then:
    21-18-15-12
    Hang Power cleans ( 50/25 )
    Sit ups
    Box Jumps ( 24”/20” )

Cool down:
Mobility


Monday 29 January 2018 - CrossFit

Warm up:
Sally Squats

Mobility

  • Strength
    Every 90 seconds for 5 Sets ( 6 Min )
    10-10-8-8-6 Front Squats
    Build to a heavy 6 Reps

    Advanced Athletes
    Add after each set:
    Max Effort unbroken Muscle ups
  • Metcon
    5 Rounds
    Min 1: 18 x Wallballs
    Min 2: 12 x Handstand Push ups
    Min 3: 50 x Double unders
    Min 4: Rest
    Rx = 400 Reps
    Scaled =650 Reps

Cool down:
Mobility


Friday 26 January 2018 - CrossFit

Warm up:
3 Rounds
10 x Goodmornings
10 x Scap pull ups
50 x Single Unders

Mobility

  • Strength
    Midline
    4 Rounds
    Min 1: 5 x Tempo Deadlifts ( Bodyweight )
    Min 2: 30 seconds L-Hold hang
  • Conditioning
    For Time
    21-15-9
    Deadlifts ( 100/55 )
    Toes To Bar
    Handstand Push ups
    50 x Double unders after each round

Cool down:
Mobility


Thursday 25 January 2018 - CrossFit

Warm up:
Tabata
High Knees
Scap push ups

Hollow rocks
Supermans

Mobility

  • Conditioning
    “Baseline from Hell”
    3 Rounds:
    400m Run
    40 x Squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups

    Rest 3 Minutes after each round. Slowest round is your score for the day.

Cool down:
Mobility


Wednesday 24 January 2018 - CrossFit

Warm up:
2 Rounds
10 x Snatch Lift off
10 x High pulls
10 x Snatch Pull unders
10 x Overhead squats

Mobility

  • Strength
    #1
    Every 90 Second for 4 Rounds
    3 x Overhead Squats
    2 x Hang Power snatch
    1 x Full Power snatch

    #2
    Every 90 seconds for 9:00 ( 7 sets )
    2 x Tempo Overhead squats ( 3 seconds down + 5 Second pause in the pocket ) build up to a moderate weight
  • Conditioning
    5 Min AMRAP
    9 Power Snatches ( 50/25 )
    15 Thrusters ( 50/25 )
    21 Power Cleans ( 50/25 )
    Time remaining: Max Overhead Squats ( 50/25 )

Cool down:
Mobility


Tuesday 23 January 2018 - CrossFit

Warm up:
3 Rounds
100 x Single unders
20 x Kipping Swings
10 x Strict Press

Mobility

  • Gymnastic Strength
    4 Rounds
    Advanced:
    3 x Strict Pull ups
    3 x Kipping Chest to Bar pull ups
    3 x Bar Muscle ups

    Scaled:
    6 x Strict Pull ups
    6 x Kipping Pull ups
  • Conditioning
    12 Min AMRAP
    20 x Push Press ( 40/20 )
    15 x Box Jumps ( 24”/20” )
    10 x 10m Shuttle sprints ( hand must touch the floor )

Cool down:
Mobility


Monday 22 January 2018 - CrossFit

Warm up:
3 Rounds
1:00 Run
1:00 Tempo squats
1:00 Inchworm

Mobility

  • Strength
    10 Min E2MOTM
    Min 1: 8 x Back Squats
    Min 2: 10 x Strict HSPU’s
  • Conditioning
    For Time ( 20:00 Cap )
    10 Rounds:
    15 x Burpees
    15 x Air Squats

Cool down:
Mobility


Friday 19 January 2018 - CrossFit

Warm up:
3 Rounds
20m Lunges
20m Over Duck walk
10 x Strict press Behind the neck

Mobility

  • Conditioning
    Min 0:00
    21-15-9
    Deadlift ( 50kg/25kg )
    Push Press

    Min 8:00
    18-15-12
    Power Snatch ( 40kg/20kg )
    Over head Squat

    Min 16:00
    4:00 AMRAP
    100 x Double under buy-in
    Max effort Front rack lunges in time remaining. ( 40kg/20kg )
  • Strength
    3 Rounds
    Max Effort Unbroken kipping Handstand Push ups
    Rest 1:00 after each round

Cool down:
Mobility


Thursday 18 January 2018 - CrossFit

Warm up:
Tabata
10m Shuttle runs
Hollow Rocks

Mountain Climbers
Supermans

Mobility

  • Strength
    4 Rounds
    :40 Hollow Hold
    :20 rest
    :40 Side plank
    :20 Rest
  • Metcon
    18 Min AMRAP
    6 x Pull ups
    8 x Box jumps ( 24”/20” )
    12 x 1 Arm KB Snatches ( 24/12 ) Alternating
    50 x DU’s

Cool down:
Mobility


Wednesday 17 January 2018 - CrossFit

Warm up:
3 Rounds
5 x Bergener Warm up
( Barbell shrug, High pull, Clean pull under + Push Jerk )

Mobility

  • Strength
    6 Min EMOTM
    5 x Power Cleans

    * Rest 3:00

    Every 90 seconds 5 Rounds
    3 x Hang Power Cleans
    2 x Front Squats
    1 x Push Jerk
  • Conditioning
    For Time
    14-12-10-8-6-4-2
    Power Cleans ( 60/30 )
    Wallballs ( 10/7 )

Cool down:
Mobility


Tuesday 16 January 2018 - CrossFit

Warm up:
3 Rounds
10 x Inchworms
10 x KB Swings
10 x V-Sit ups
10 x Kipping swings

Mobility

  • Strength
    4 Rounds
    :40 Max effort unbroken Strict pull ups
    :20 Rest
    :40 Max Effort unbroken strict Toes to bar
    :20 Rest
  • Conditioning
    Run 1600m
    Straight into
    3 Rounds
    27 x Sit ups
    21 x KB Swings ( 32/16 )
    15 x Handstand Push ups

Cool down:
Mobility


Monday 15 January 2018 - CrossFit

Warm up:
Tabata
High knees
Side lunges

Butt kicks
Squats
Mobility

  • Strength
    10 Min E2MOTM
    5 x Bulgarian Split squats ( per leg )
    Build to a heavy 5 Rep
  • Conditioning
    5 Min AMRAP
    10 x Thrusters ( 40/25 )
    30 x Double unders

    *Rest 2:00

    5 Min AMRAP
    20 x Push ups
    20 x Air Squats

    *Rest 2:00

    5 Min AMRAP
    Burpee Box Overs ( 24”/20” )

Cool down:
Mobility


Saturday 13 January 2018 - CrossFit

Warm up:
Easy 800m Run

Mobility

  • Conditioning
    For Time

    3 Rounds
    5 x 1 Arm KB snatch + 5 OH lunges ( each side ) ( 24kg/12kg )
    12 x Pull ups
    15 x Box Jumps ( 24”/20” )

    * Rest 5:00

    100 x Sit ups
    75 x Push ups
    50 x Thrusters ( 30kg/20kg )

    * Rest 5:00

    50-40-30-20-10
    Double unders
    10-10-10-10-10
    Burpees

Cool down:
Mobility


Friday 12 January 2018 - CrossFit

Warm up:
3 Rounds
10 x Wallballs
10 x KB swings
10 x Goodmornings

Mobility

  • Strength
    Midline
    4 Rounds
    Min 1: 6 x Deadlifts ( 1,5 x BW )
    Min 2: 40 second Hollow hold
  • Conditioning
    4 Min AMRAP
    6 x Wallballs ( 10/7 )
    9 x Push ups
    12 x Kettlebell swings ( 32/16 )

    Rest 2:00

    4 Min AMRAP
    6 x Thrusters ( 40/25 )
    9 x Burpees over the bar
    12 x Deadlifts ( same bar )

    Rest 2:00

    4 Min AMRAP
    Medball cleans ( 15/10 )

Cool down:
Mobility


Thursday 11 January 2018 - CrossFit

Warm up:
3 Rounds
1 Minute Run
1 Minute hand stand hold
1 Minute hang

Mobility

  • Strength
    5 Rounds not for score
    12 x Strict HSPU’s
    1:30 Single unders
  • Metcon
    15 Min EMOTM ( 4 Rounds )
    Min 1: 40 x Wall walkers/20m Handstand walk
    Min 2: 15 x Toes to Bar
    Min 3: 50 x DU’s
    Min 4: Rest

    Total score is 420

Cool down:
Mobility


Wednesday 10 January 2018 - CrossFit

Warm up:
2 Rounds
5 x Snatch deadlift
5 x Snatch pull
5 x Snatch pull under
5 x Overhead squats

Mobility

  • Strength
    Every 90 seconds 5 sets ( 6 Minutes )
    3 x Snatch Balance from rig
    3 x Snatch grip push press BTN

    Rest 2:00

    Every 90 Seconds 5 sets ( 6 Minutes )
    3 x Snatch deadlift
    2 x Power snatch
    1 x Squat snatch
  • Metcon
    “ Randy “
    75 x Power Snatches ( 35/20 )

Cool down:
Mobility


Tuesday 9 January 2018 - CrossFit

Warm up:
3 Rounds
20 x Mountain climbers
10 x Clean pull unders
20 x Lateral bar jumps

Mobility

  • Strength
    8 Min EMOTM
    5 x Hang Power cleans
    Increase wieght each set and work up to 75%
  • Metcon
    For Time
    Run 400m
    21 x Hang power cleans ( 60/30 )
    9 x Box Jumps ( 24”/20” )
    Run 400m
    15 x Hang power cleans
    15 x Box Jumps
    Run 400m
    9 x Hang power cleans
    21 x Box Jumps

Cool down:
Mobility


Monday 8 January 2018 - CrossFit

Warm up:
3 Rounds
100m Run
20m Broad jumps
20 x Kipping swings
20 x Scap push ups

Mobility

  • Strength
    Every 90 seconds for 9:00
    Back squats
    12-10-8-6-4-2-2
    Work up to 90% of your 1RM
  • Metcon
    12 Min Ascending ladder
    2-4-6-8-10-12-14-etc
    Pistol squats
    Burpees
    Pull ups

Cool down:
Mobility


Saturday 23 December 2017 - CrossFit

  • 12 Days of Christmas
    For Time
    120 x Double under Buy-in
    1 x Muscle up / Wall Climber
    2 x 10 Lunges
    3 x Power Cleans ( 40/25 )
    4 x Thrusters ( 40/25 )
    5 x Toes To Bar
    6 x Burpees
    7 x Pull ups
    8 x HSPU’s
    9 x Box Jumps ( 24”/20” )
    10 x Kettlebell Swings ( 32/16 ) american
    11 x Overhead Squats ( 40/25 )
    1200m Run

    Rep sequence: 1-1,2-1,2,3-1,2,3,4-1,2,3,4,5-etc

Friday 22 December 2017 - CrossFit

Warm up:
3 Rounds
40 x Plate hops
40m Lunge
20m Bear crawl

Mobility

  • NorSub Block 1 Lap
    1,1km for time
  • Metcon
    For Time
    3 Rounds
    22 x KB swings ( 32/16 )
    16 x Handstand Push ups
    10 x 20m Shuttle runs

Cool down:
Mobility


Thursday 21 December 2017 - CrossFit

Warm up:
Tabata
Side shuffles
Hang cleans

Tabata
Dive bombers
Medball cleans

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 12 x Ring Dips
    Min 2: 40 Seconds Handstand Hold
  • Metcon
    15 Min AMRAP
    15 x Hang Power clean ( 50/25 )
    30 x Double unders
    15 x Medball cleans ( 15/10 )
    30 x Double unders

Cool down:
Mobility


Wednesday 20 December 2017 - CrossFit

  • Strength
    #1
    Every 90 Seconds for 6:00
    10-9-8-7-6
    Overhead Squats from the Rack
  • Strength
    #2
    Every 90 seconds for 6:00
    10-9-8-7-6
    Snatch Balance
  • Metcon
    For time
    21-15-12-9-6-3
    Toes To Bar
    Burpee Box Jumps ( 24”/20” )

Tuesday 19 December 2017 - CrossFit

Warm up:
Tabata
Double unders

Mobility

  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • Running Conditioning
    4 Rounds
    Every 5:00
    Run 400m
    12 x Deadlifts ( 100kg/55kg )

Cool down:
Mobility


Monday 18 December 2017 - CrossFit

Warm up:
3 Rounds
40m Side Shuffle
40m lunges
10 x Strict Press BTN

Mobility

  • Strength
    6 Min EMOTM
    5 x Strict Press
    Work up to a 5 Rep Max

    Then

    6 Min EMOTM
    5 x Push Jerk
    Work up to a 5 Rep Max
  • Metcon
    For Time
    18 Min Cap
    50 x Pistol Squats
    50 x 1 Arm KB Snatch ( 24kg/12kg )
    50 x Wallballs ( 10kg/7kg )
    50 x Pull ups

Cool down:
Mobility


Friday 15 December 2017 - CrossFit

Warm up:
3 Rounds
100m run
20m Burpee broad jump
10 x V-Situps

Mobility

  • Strength
    4 Rounds
    :45 Max Effort Strict Ring dips
    :15 Rest
    :45 5 x Tempo Pull ups ( 3 sec up/3 sec down )
  • Metcon
    3 Rounds
    5 Min AMRAP
    400m Run
    20 x Push ups
    20 x Sit ups
    * Complete as many rounds as possible in time remaining after your 400m Run.

Cool down:
Mobility


Thursday 14 December 2017 - CrossFit

Warm up:
2 Rounds
Suicides

Tabata
Kipping swings
Front Rack Lunges

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 10 x Front rack box Step ups
    Min 2: :30 L-Hold Hang
  • Metcon
    16 Min AMRAP
    12 x Toes To Bar
    9 x Power Clean & Jerk ( 60/35 )
    50 x DU’s

Cool down:
Mobility


Wednesday 13 December 2017 - CrossFit

Warm up:
3 Rounds
20m Bear crawl
20 x Scap pull ups
10 x Pause Overhead squats ( PVC )

Mobility

  • Strength #1
    7 Min EMOTM
    1 x Power Snatch
    1 x Drop Snatch
    1 x Tall snatch
    Use this component to work on speed and technique, not weight.
  • Strength #2
    5 Min EMOTM
    3 x Squat snatch
    Work up to the Metcon weight
  • Metcon
    For Time
    ( Rx : 40kg/25kg )
    20 x Power Snatch
    20 x Bar facing Burpees
    20 x Overhead Squats
    20 x Bar facing Burpees
    20 x Squat snatches

Cool down:
Mobility


Tuesday 12 December 2017 - CrossFit

Warm up:
5 Min Double under practise

Tabata
Hand Stand hold
High knees

Mobility

  • Strength
    Strict Hand Stand Push ups
    For Time
    15 x Strict HSPU’s
    Rest 2:00
    15 x Kipping HSPU’s
    Rest 1:30
    12 x Strict HSPU’s
    Rest 1:30
    12 x Kipping HSPU’s
    Rest 1:00
    9 x Strict HSPU’s
    Rest :30
    9 x Kipping HSPU’s

  • Metcon
    For Time
    150 x Double under buy-in
    30 x KB Swings ( 32/16 )
    30 x Box Jumps ( 24”/20” )
    30 x Burpees
    30 x Push Press ( 30/20 )

Cool down:
Mobility


Monday 11 December 2017 - CrossFit

Warm up:
3 Rounds
100m Run
5 x Medball cleans
10 x Front Squat ( bars only )
15 x Kipping swings

Mobility

  • Strength
    Every 90 seconds for 9:00
    5 x Front Squat ( 78% of 1RM )
  • Metcon
    5 Rounds for Time ( 20 Min Cap )
    20 x Medball cleans ( 15/10 )
    15 x Pull ups
    20 x 10m Shuttles

Cool down:
Mobility


Friday 8 December 2017 - CrossFit

Warm up:
100m Run
10 x Muscle snatch ( bars only )
20m Lunges
30 x Mountain climbers

Mobility

  • Strength
    Every 90 seconds for 9:00
    10 x Weighted pistol squats
    5 Per leg. Scale on box and use as little as possible assistance.
  • Metcon
    15 Min AMRAP
    3 Rounds:
    6 x Power Snatches ( 40/25 )
    9 x Push ups
    12 x Pistols

    Then 1 Round of
    20 x Pull ups
    20 x Wallballs ( 10/7 )

Cool down:
Mobility


Thursday 7 December 2017 - CrossFit

Warm up:
3 Rounds
10 x Medball Cleans
10 x Supermans
10 x Hollow rocks

Mobility

  • Strength
    Handstand Push ups

    Max Effort unbroken Strict
    Rest 1:30
    75% of Max unbroken
    Rest 1:00
    2 x 50% of Max unbroken
    Rest :30
    2 x 25% of Max unbroken

    Record all reps added together
  • Metcon
    12 Min AMRAP

    6 x Medball cleans ( 15/10 )
    9 x Toes To Bar
    12 x Burpee Box Overs ( 24/20 )

Cool down:
Mobility


Wednesday 6 December 2017 - CrossFit

Warm up:
3 Rounds
Run 1:00
Squat hold 1:00
Hang 1:00

Mobility

  • Strength
    4 Rounds
    Min 1: 10 x Bent over rows ( 60% of bodyweight )
    Min 2: L-hold Hang ( Minimum of 30 Seconds )
  • Metcon
    15 Min EMOTM
    Min 1: 20 x Kettlebell Snatches ( 24/12 )
    Min 2: 50 x DU's
    Min 3: 40m 1 Arm Overhead walk ( 32/16 )

Cool down:
Mobility


Tuesday 5 December 2017 - CrossFit

Warm up:
3 Rounds
40m Side Shuffle
40m High Knees
40m Butt kicks

Sally Squats

Mobility

  • Strength
    6 Min EMOTM
    5 x Back Squat @ 70%
  • Metcon
    "Kalsu"

    For Time ( 30 Min Cap )
    100 x Thrusters ( 60/40 )
    Workout starts with 5 Burpees, Then Perform as many thrusters in the minute and then 5 Burpees every minute on the minute until the 100 Thrusters are done.

Cool down:
Mobility


Monday 4 December 2017 - CrossFit

Warm up:
3 Rounds
10 x 10m shuttle
10 x Jumping lunges
10 x Divebombers
10 x Kipping swings

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Pull ups, 3 x C2B pull ups, 1 x Muscle up / 8 x Strict Pull ups
    Min 2: 40 Second Hollow Hold
  • Metcon
    12 Min Ascending ladder
    5-10-15-20-25-etc
    Lunges
    Push ups
    Sit ups
    30 x DU’s after each round

Cool down:
Mobility


Friday 1 December 2017 - CrossFit

Warm up:
3 Rounds

50 x Single unders
20m Bear Crawl
20m Broad jumps
10 x Cleans ( bars only )

Mobility

  • Strength
    10 Min E2MOTM
    5 x Hang Power cleans
    3 x Front Squats
    *All reps must be unbroken and no re-grip during the cleans. Touch n Go only and work up to a heavy complex for the day
  • Metcon
    4 Rounds For Time ( 18min Cap )
    15 x Hang power Cleans ( 50/25 )
    40m Broadjumps
    75 x DU’s

Cool down:
Mobility


Thursday 30 November 2017 - CrossFit

Warm up:
2 Rounds
200m Run ( 10 x 20m )
2 x Wall climbers
10 x Hollow Rocks
10 x Supermans

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 40 second Handstand Hold
    Min 2: 40 second Goblet Squat Hold ( 24/16 )
  • Metcon
    12 Min AMRAP
    9 x KB Swings ( 32/16 ) american
    12 x HSPU’s
    15 x Ring Dips / 18 x Box Dips

Cool down:
Mobility


Wednesday 29 November 2017 - CrossFit

Warm up:
3 Min Shuttles

3 Rounds
5 x Snatch deadlifts
5 x High pull from hips
5 x Muscle snatch
5 x Heaving snatch balance

Mobility

  • Strength
    15 Min EMOTM
    Min 0-5:
    5 x Power snatches ( nothing more than 75% )
    Min 5-10:
    3 x Snatch Pulls ( 100% )
    Min 10-15
    3 x Snatch Deadlift ( 3 Second pause at knee )
  • Metcon
    5 Rounds for Time
    11 x Pull ups
    9 x Snatches ( 40/20 )
    7 x Bar Facing Burpees

Cool down:
Mobility


Tuesday 28 November 2017 - CrossFit

Warm up:
2 Rounds
Suicides

Mobility

  • Strength
    4 Rounds
    Max Effort unbroken Handstand pushups
    Rest 1:00
  • Metcon
    For Time
    Run 800m
    *Then
    42-30-18
    Medball Cleans ( 15/10 )
    Push ups
    Sit ups
    *Then
    150 x DU’s

Cool down:
Mobility


Monday 27 November 2017 - CrossFit

Warm up:
3 Rounds
10 x 10m Shuttles
10 x Sumo Deadlift high pulls
10 x Strict press BTN
10 x Jump knee tucks

Mobility

  • Strength
    Every 90 Seconds for 9:00
    2 x Push press
    3 x Split jerk

    Increase weight and work up to a heavy complex for the day
  • Metcon
    3 Rounds for total reps
    1 Min per station
    Wallballs ( 10/7 )
    SDLHP ( 40/24 )
    Box Jumps ( 24”/20” )
    Push Press ( 35/20 )
    Burpees
    Rest

Cool down:
Mobility


Friday 24 November 2017 - CrossFit

Warm up:
6 Min
:30 On
:30 Off
Partner Banded run

3 Rounds
20m Overhead Lunges ( PVC )
20m Burpee Broad Jump

Mobility

  • Strength
    Every 90 Seconds for 9:00
    5 x Over head lunges ( per leg )
    Increase weight each round
  • Metcon
    3 Rounds for Time
    400m Run
    20 x 1 Arm overhead lunges ( 24/12 ) ( 10 per arm )
    15 x Ring Dips / Box Dips

Cool down:
Mobility


Thursday 23 November 2017 - CrossFit

Warm up:
3 Rounds
10 x 10m Shuttle Runs
10 x Hollow Rocks
10 x Supermans
10 x Dive Bombers

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 10 x Bent over Rows ( 50% of Bodyweight )
    Min 2: 5 x Strict Toes to Bar
  • Metcon
    For Time ( 20 min Cap )
    25 Burpee buy-in
    21-18-15-12-9-6-3
    Toes To Bar
    HSPU’s
    25 x Burpee cash-out

Cool down:
Mobility


Wednesday 22 November 2017 - CrossFit

Warm up:
3 Rounds
20m High Knees
20m Butt kicks
40m Side Shuffle

Mobility

  • Skill
    3 Rounds
    10 x Deadlift + Barbell shrug
    10 x Clean Pulls from knee
    10 x Clean pull unders
  • Strength
    15 Min EMOTM
    1 x Deadlift
    1 x Power Clean
    1 x Hang Power Clean
  • Metcon
    For Time
    3 Rounds
    21 x Wallballs ( 10/7 )
    15 x Box jumps ( 24”/20” )
    9 x Hang power cleans ( 60/30 )

Cool down:
Mobility


Tuesday 21 November 2017 - CrossFit

Warm up:
3 Rounds
100 x Single unders
20m bear crawl
20 x Hollow Rocks

Mobility

  • Strength
    2:00 Max Effort Side plank Left
    1:00 Rest
    2:00 Max Effort Side Plank Right
    1:00 Rest
    2:00 Max Effort Hollow Hold
  • Metcon
    For Time ( 18 Min Cap )
    4 Rounds
    50 x DU’s
    20 x Sit ups
    15 x Push press ( 50/25 )

Cool down:
Mobility


Monday 20 November 2017 - CrossFit

Warm up:
3 Rounds
5 x 20m Shuttles
5 x Pull ups
10 x Push ups
15 x Squats

Mobility

  • Strength
    Every 90 seconds for 9:00
    9-9-7-7-5-5-3
    Overhead squat
    Work up to 85%
  • Metcon
    20 Min AMRAP
    3 Rounds of :
    5 x Pull ups
    10 x Push Ups
    20 x Shrimp Squats
    Then
    15 x Deadlifts ( 80/45 )
    10 x Lateral burpees over the bar

Cool down:
Mobility


Friday 17 November 2017 - CrossFit

Warm up:
Run an easy 800m
3 Rounds
10 x Front squats
10 x Kipping swings
10 x 10m shuttles

Mobility

  • Strength
    3 x 2 Min AMRAP

    Max effort strict pull ups
    * Rest 1:00 between rounds
  • Metcon
    For Time
    21-400m-15-400m-9
    Thrusters ( 42/30 )
    Pull ups / Chest to bar

Cool down:
Mobility


Thursday 16 November 2017 - CrossFit

Warm up:
3 Rounds
5 x 20m Run
20m Burpee broad jumps
20m Lunges

Mobility

  • Metcon
    For Time
    50 x Kettlebell Swings ( 24/16 ) American
    50 x Lunges
    50 x DU’s
    40 x Kettlebell Swings ( 24/16 )
    40 x Lunges
    40 x DU’s
    30 x Kettlebell Swings ( 24/16 )
    30 x Lunges
    30 x DU’s
    20 x Kettlebell Swings ( 24/16 )
    20 x Lunges
    20 x DU’s
    10 x Kettlebell Swings ( 24/16 )
    10 x Lunges
    10 x DU’s

Cool down:
Mobility


Wednesday 15 November 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds
10 x Snatch Lift offs
10 x Snatch Pulls
10 x Tall Power snatch

Mobility

  • Strength 1
    From the Rack
    5 Min EMOTM
    3 x Snatch Balances
    This is to get you warmed up for #2
  • Strength 2
    Every 90 Seconds for 9:00

    1 x Power snatch
    1 x Tall snatch
    1 x Overhead squat

    Work up to a heavy complex for the day
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 14 November 2017 - CrossFit

Warm up:
3 Rounds
100 x Single unders
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings

Mobility

  • Strength
    8 Min EMOTM
    5 x Seated Kettlebell presses per arm
    AHAP
  • Metcon
    For Time ( 18 Min Cap )
    30 x Toes To Bar
    30 x DU’s
    30 x Push ups
    30 x DU’s
    30 x Box Jumps ( 24”/20” )
    30 x DU’s
    30 x Push ups
    30 x DU’s
    30 x Toes To Bar
    30 x DU’s

Cool down:
Mobility


Monday 13 November 2017 - CrossFit

Warm up:
3 Rounds
100m Run
20m Lunges
10 x Cleans ( bars only )

Mobility

  • Strength
    10 Min E2MOTM
    6 x Front rack Split Squats per leg
  • Metcon
    8 Rounds of : ( Total time 15:30 )
    :30 Max Effort Power cleans ( 50/25 )
    :30 Max Effort Sit ups
    :30 Max Effort Burpees
    :30 Rest

Cool down:
Mobility


Thursday 9 November 2017 - CrossFit

Warm up:
Run The Block

Mobility

  • Strength
    4 Rounds

    :40 Max Effort Inverted row
    :20 Rest
    :40 Max Effort Side plank
    :20 Rest
  • Metcon
    3 Rounds For Time
    16 x HSPU’s
    20 x 1 Arm Kettlebell Thruster ( 10 per arm ) ( 24/12 )
    400m Run

Cool down:
Mobility


Wednesday 8 November 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Deadlift into Lean back & barbell shrug
10 x High Pull
10 x Clean pull unders

Mobility

  • Strength
    15 Min EMOTM
    1 x Power Clean
    1 x Hang Power
    Work up to a heavy complex for the day
  • Metcon
    8 Min AMRAP
    5 x Hang power Cleans ( 50/25 )
    7 x Toes to Bar
    9 x Wallballs ( 10/7 )

Cool down:
Mobility


Tuesday 7 November 2017 - CrossFit

Warm up:
3 Rounds
50 x Single unders
10 x Strict press BTN
10 x V-Sit ups

Mobility

  • Strength
    4 rounds
    :30 Max Effort Push press ( 70% )
    1:30 Rest
  • Metcon
    For Time
    3 Rounds
    100 x DU’s
    30 x Push Press ( 40/20 )
    20 x Burpees

Cool down:
Mobility


Monday 6 November 2017 - CrossFit

Warm up:
3 Rounds
Min 1: Shuttle runs
Min 2: Tempo squats ( 3 down 3 up )
Min 3: Scap pull ups

Mobility

  • Strength
    Every 90 Seconds for 9:00
    Back squats
    5 @ 75%
    1 @ 80%
    5 @ 75%
    1 @ 85%
    5 @ 75%
    1 @ 90%
  • Metcon
    18 Min AMRAP
    800m Run buy-in
    12 x Front squats ( 60/30 )
    15 x Pull ups
    18 x Sit ups

Cool down:
Mobility


Friday 3 November 2017 - CrossFit

Warm up:
3 Rounds
10 x 10m Shuttels
10 x Wallballs
10 x Push ups

Mobility

  • Strength
    Every 90 Seconds for 9:00
    5-5-5-5-5-5-5

    Strict press
    Increase weight every set
  • Metcon
    15 Min AMRAP
    25 x Wallballs ( 10/7 )
    25 x Ring dips
    25 x Burpees

Cool down:
Mobility


Thursday 2 November 2017 - CrossFit

Warm up:
3 Rounds
20m Broad Jump
20m Bear crawl
20 x Kipping swings

Mobility

  • Strength
    5 Rounds
    :40 Max Effort bent over rows ( 50% of BW )
    :20 Rest
    :40 Max Hollow hold
    :20 Rest
  • Metcon
    12 Min Ascending Ladder
    2-4-6-8-10-12-14-etc
    Kettlebell Swings
    Handstand Push ups
    Toes To Bar

Cool down:
Mobility


Wednesday 1 November 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Snatch Pulls
10 x Drop Snatch
10 x Tall Snatch

Mobility

  • Strength
    Every 90 seconds for 15 Minutes
    For Quality, work up to a moderate weight
    1 x Power Snatch
    2 x Drop Snatches
    3 x Tall Snatches
  • Metcon
    3 Rounds for total rounds and reps
    4 Min AMRAP
    6 x Hang Power Snatches ( 50/25 )
    12 x Push ups
    24 x DU’s

    *Rest 1:00

Cool down:
Mobility


Tuesday 31 October 2017 - CrossFit

Warm up:
5 Min Double under practice
2 Rounds
10 x Goodmornings
10 x Nordic hammie curls
10 x Jump knee tucks

Mobility

  • Strength 1
    Tabata
    Deadlifts ( 80/45 )
  • Strength 2
    Tabata
    Sit ups
  • Metcon
    3 Rounds For Time
    25 x Box Jumps ( 24”/20” )
    15 x Burpees
    400m Run

Cool down:
Mobility


Monday 30 October 2017 - CrossFit

Warm up:
3 Rounds
5 x 20m shuttles
10 x Front Squats ( bars only )
10 x Kipping swings
10 x Divebombers

Mobility

  • Strength
    Every 90 Seconds for 12:00
    10-9-8-7-6-5-4-3-2-1
    Front squats
    Work up to a new 1 Rep Max
  • Metcon
    15 Min AMRAP
    42 x Air Squats
    30 x Push press ( 30/20 )
    18 x Pull ups

Cool down:
Mobility


Friday 27 October 2017 - CrossFit

Warm up:
Venga Squats

3 Rounds
5 x WTF Push ups
10 x Scap pull ups
15 x Squat hops

Mobility

  • Strength
    Every 90 seconds for 9:00
    5 x Pause Deadlifts ( 3second pause at knee )
    Maintain good form
  • Metcon
    For Time
    “ J.T “ With a twist
    100 x DU buy-in
    21-15-9
    Handstand Push ups
    Ring Dips
    Push ups
    15 x Thrusters After each round ( 40/25 )
    Then 100 x DU cash-out

Cool down:
Mobility


Thursday 26 October 2017 - CrossFit

Warm up:
3 Rounds
5 x 20m Shuttles
20m Lunges
20 x Kipping swings

Mobility

  • Strength
    4 Rounds
    Max Effort unbroken Toes to bar
    Rest 1:00 after each attempt
    Biggest set is your score for the day
  • Metcon
    16 Min EMOTM ( 4 Rounds )
    Min 1: 8 x 20m Shuttles
    Min 2: 15 x Toes to bar
    Min 3: 12 x 1 Arm Kettlebell snatches ( 24/12 )
    Min 4: 40 x Mountain Climbers
    Total reps per round = 75 ( 4 Rounds = 300 )
    Amount of missed reps get subracted from 300

Cool down:
Mobility


Wednesday 25 October 2017 - CrossFit

Warm up:
3 Rounds ( 6 minutes )
1 Min Run
1 Min front squat hold

Mobility

  • Skill
    3 Rounds ( Bars only )
    10 x Power Cleans
    10 x Front squats
    10 x Push Jerks
  • Barbell Conditioning
    Min 0-6 Round 1
    10 x Power Cleans
    10 x Front Squats
    10 x Push Jerks
    Then
    Min 7-13 Round 2

    Rx Weights 60/35 ( upscale if necessary )
  • Metcon
    7 Min AMRAP
    Power clean ( 40/25 )
    5 x Burpees EMOTM

Cool down:
Mobility


Tuesday 24 October 2017 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x divebombers
10 x V-Situps
10 x Jump knee tucks

Mobility

  • Strength
    6 Rounds
    :40 L-hold sit
    :20 Rest
    :40 Side Plank
    :20 Rest
  • Metcon
    For Time
    50 x DU’s
    50 x Push ups
    50 x DU’s
    40 x Box Jumps ( 24”/20” )
    50 x DU’s
    30 x Wallballs ( 10/7 )
    50 x DU’s
    20 x Burpee Box Jumps ( 24”/20”
    50 x DU’s
    10 x Hand Stand Push ups

Cool down:
Mobility


Monday 23 October 2017 - CrossFit

Warm up:
3 Rounds
100m run ( 5 x 20m )
20m Burpee Broad jump
10 x Overhead Squats ( PVC )
10 x Kipping swings

Mobility

  • Strength
    5-5-5-5-5
    Overhead Squats
    Build up to a moderate weight for the day
  • Metcon
    3 Rounds for time
    400m Run
    16 x Overhead Lunges ( 40/20 )
    20 x Pull ups

Cool down:
Mobility


Friday 20 October 2017 - CrossFit

Warm up:
2 Rounds
10 x 20m Shuttles
20m Duck walk
20m Broad jumps
20m Bear Crawl

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 4 x Strict Pull ups + 4 x Kipping C2B pull ups
    Min 2: 10 x Bent over rows ( 50% BW )
  • Metcon
    For Time
    800m Run buy in
    Then 3 Rounds of:
    15 x Thrusters ( 42/30 )
    15 x C2B Pull ups
    Then
    800m run cash out

Cool down:
Mobility


Thursday 19 October 2017 - CrossFit

Warm up:
3 Rounds
75 x SU’s
5 x Medball cleans
10 x Push jerks
15 x Jump knee Tucks

Mobility

  • Strength
    Every 90 seconds for 12:00
    10-9-8-7-6-5-5-5-5
    Push Jerk
    Build up to a heavy set for the day
  • Metcon
    3 Rounds for total reps ( 14 min Total )
    1 Minute per station AMRAP
    Push press ( 40/25 )
    Medball clean ( 15/10 )
    Ring dips
    1 Arm Kettlebell snatches ( 24/12 )
    Rest

Cool down:
Mobility


Wednesday 18 October 2017 - CrossFit

Warm up:
3 Min Shuttle Runs
5 Min on Wrists, elbows, shoulders, spine, hips, knees and ankles
Mobility

  • Skill
    For Quality ( very light )
    5 Min EMOTM ( x 3 )
    #1) 10 x Snatch Lift off

    #2) 10 x High pulls

    #3) 10 x Power Snatch
  • Strength
    6 Min EMOTM
    Min 1-2
    7 x Power snatch ( 40/20 )
    Min 3-4
    5 x Power snatch ( 50/25 )
    Min 5-6
    3 x Power snatch ( 60/30 )
  • Metcon
    8 Min AMRAP
    9 x Snatches ( 40/20 )
    12 x Burpees
    15 x Box Jumps ( 24”/20” )

Cool down:
Mobility


Tuesday 17 October 2017 - CrossFit

Warm up:
Tabata
Hollow Rock
Bear Crawl

Shrimp squats
Supermans

Mobility

  • Strength
    3 Sets of:
    Max Effort plank
    Rest 1:00 after each attempt
  • Metcon
    15 Min AMRAP
    40 x Sit ups
    30 x Pistol squats
    20 x Handstand Push ups

Cool down:
Mobility


Monday 16 October 2017 - CrossFit

Warm up:
3 Rounds
100 Single unders
10 x Kettlebell swings
10 x Kipping swings
10 x Pause Goblet squats ( 2 second pause )

Mobility

  • Strength
    10 Min E2MOTM
    3 x Back Squats
    50%, 60%, 70%, 80%, 90% ( of 1 RM )
  • Metcon
    5 Rounds
    50 x DU’s
    15 x KB Swings ( 32/16 ) American
    12 x Toes To Bar

Cool down:
Mobility


Friday 13 October 2017 - CrossFit

Warm up:
Thunder thrusters

Mobility

  • Strength
    8 Min EMOTM
    Min 1: Max Unbroken ring dips
    Min 2: Hollow Hold 40 Seconds
  • Metcon
    21-18-15-12-9
    Power Cleans ( 40/25 )
    Thrusters
    8 x Burpees after each round

Cool down:
Mobility


Thursday 12 October 2017 - CrossFit

Warm up:
6 Min Partner banded run
:30 On
:30 Off

Mobility

  • Strength
    8 Min EMOTM
    5 x Single arm Verticle Kettlebell press ( per arm )
  • Running Conditioning
    6 Rounds for total reps ( Min 0:00 - 12:00 )
    :40 Max Effort Double unders
    :20 Rest
    :40 Max Effort 10m Shuttle sprints
    :20 Rest
  • Metcon
    Min 14:00 - 20:00
    6 Min AMRAP
    12 x Toes To Bar
    15 x Medball Cleans ( 15/10 )

Cool down:
Mobility


Wednesday 11 October 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Deadlifts
10 x Clean pulls
10 x Power cleans

Mobility

  • Strength
    Every 90 seconds for 9:00
    2 x Power cleans
    2 x Hang power cleans
    Work up to a moderate weight for the day
  • Metcon
    25 Min EMOTM (completed WOD = 225 Reps)
    2 x Power Cleans ( 70/35 )
    3 x Burpees
    4 x Handstand Push ups

Cool down:
Mobility


Tuesday 10 October 2017 - CrossFit

Warm up:
Sally Overhead squat ( PVC )

Foam roll Thoracic spine
Shoulder, Hips, Ankle Mobility

  • Strength
    8 Min EMOTM
    3 x Pause Overhead Squats
    3 seconds in bottom of squat
  • Nancy
    5 Rounds For Time
    400 meter Run
    15 Overhead Squats (43/30 kg)

Cool down:
Mobility


Monday 9 October 2017 - CrossFit

Warm up:
3 Rounds
100m Run
20m Burpee broad jumps
20 Kipping swings
10 x V-Sit ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Strict Pull ups
    Min 2: 10 x Bent over rows ( 50% of Bodyweight )
  • Metcon
    12 Min AMRAP
    9 x Pull ups
    15 x Box Jumps ( 24”/20” )
    21 x Sit ups

Cool down:
Mobility


Friday 6 October 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Goodmornings
10 x inchworms
10 x Deadlifts

Mobility

  • Strength
    Every 90 Seconds For 12:00
    10-8-8-6-6-4-4-2-2
    Deadlift
    Increase weight every seconds set
  • Metcon
    12 Min Ascending Ladder
    2 x Deadlifts ( 100/55 )
    6 x Burpees
    2 x Wallclimbers

    4 x Deadlifts
    6 x Burpees
    2 x Wallclimbers

    6 x Deadlifts
    6 x Burpees
    2 x Wallclimbers

    Continue this sequence.

Cool down:
Mobility


Thursday 5 October 2017 - CrossFit

Warm up:
Tabata
High knees
Side shuffle

Hollow rock
Kipping swing

Mobility

  • Strength
    4 Rounds
    :40 L-Hold hang
    :20 Rest
    :40 Side plank
    :20 Rest
  • Metcon
    5 Rounds For Time
    15 x Wallballs ( 10/7 )
    12 x Toes to Bar
    9 x Handstand push ups

Cool down:
Mobility


Wednesday 4 October 2017 - CrossFit

Warm up:
3 Min Shuttle run
3 Rounds
10 x snatch lift off
10 x Snatch pulls
10 x Pull unders
Mobility

  • Strength
    11 Min EMOTM
    Min 0-3: 5 x Power Snatch @ 60%
    Rest 1:00
    Min 4-7: 3 x Power Snatch @ 70%
    Rest 1:00
    Min 8-11: 2 x Power snatch @ 80%
  • Metcon
    Open Workout 11.1
    10 Min AMRAP
    15 x Power Snatch ( 35/20 )
    30 x DU’s

Cool down:
Mobility


Tuesday 3 October 2017 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
20 x Kipping swings
10 x Dive bombers
10 x Squats

Mobility

  • Barbara
    5 rounds for time with 3min rest between rounds:

    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats

Cool down:
Mobility


Monday 2 October 2017 - CrossFit

Warm up:
3 Min Shuttle Run
3 Rounds
10 x Back squats
10 x BTN Press
20m broad jump

Mobility

  • Strength
    Every 90 Seconds for 9:00
    5 x Back squats
  • Metcon
    3 Rounds For time
    12 x Burpee Box Overs ( 24�/20� )
    15 x Push press ( 60/30 )
    400m Run

Cool down:
Mobility


Friday 29 September 2017 - CrossFit

Warm up:
5 Min Shuttle runs
3 Rounds
5 x Pull ups
10 x Push ups
15 x Squats

Mobility

  • Strength
    Tabata
    Max Effort Strict Pull ups
  • Metcon
    4 Rounds For Time
    10 x Single Arm Kettlebell snatches ( 24/12 )
    15 x Pull ups ( C2B for advanced )
    20 x Abmat Sit ups
    25 x Pistol Squats

Cool down:
Mobility


Thursday 28 September 2017 - CrossFit

Warm up:
3 Min DU’s practise
3 Rounds
9 x Deadlifts
7 x Clean pull under
5 x Squat cleans

Mobility

  • Strength
    Every 90 seconds for 9:00
    3 x Deadlifts
    2 x Power Cleans
    1 x Squat clean
    Increase weight every rounds
  • Metcon
    4 Min AMRAP
    75 x DU’s
    25 x Deadlifts ( 60/35 )
    Max Effort Handstand Push ups

    Rest 2:00

    4 Min AMRAP
    75 x DU’s
    20 x Deadlifts ( 80/45 )
    Max Effort Handstand push ups

    Rest 2:00

    4 Min AMRAP
    75 x DU’s
    15 x Deadlifts ( 100/55 )
    Max Effort Handstand Push ups

    Total Handstand Push ups is your score

Cool down:
Mobility


Wednesday 27 September 2017 - CrossFit

Warm up:
6 Min Partner Banded run
3 Rounds
20m Broadjumps
20m Duck walk
40 x Plate hops

Mobility

  • Core
    Tabata
    Sit ups
  • Metcon
    For Time ( 20Min Cap )
    400m Run
    50 x Push ups
    400m Run
    40 x Toes to Bar
    400m Run
    30 x Kettlebell taters ( 32/16 )

Cool down:
Mobility


Tuesday 26 September 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Strict press
10 x Front squats
10 x V-Sit ups

Mobility

  • Strength
    10 Min EMOTM alternating
    Min 1: 3 x Strict Press + 3 x Push press
    Min 2: 1:00 Side plank
    Min 10: Hollow hold
  • Metcon
    12 Min AMRAP
    9 x Thrusters ( 40/25 )
    12 x Burpee Box Overs ( 24”/20” )

Cool down:
Mobility


Monday 25 September 2017 - CrossFit

Warm up:
Roxanne

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 3 x Pause back squats
    Min 2: Max Effort Strict Handstand Pushups
  • Metcon
    20 Min AMRAP
    30 x DU’s
    15 x Power snatches ( 30/20 )
    30 x DU’s
    15 x Pull Ups/ 7 x Muscle ups

Cool down:
Mobility


Friday 22 September 2017 - CrossFit

Warm up:
2 Rounds
200m Run ( 10 x 20m )
5 x Wallballs
10 x Deadlifts ( bars )
5 x Inchworms

Mobility

  • Strength
    Every 90 seconds for 9:00
    9-7-5-3-3-3-3
    Deadlift
    Work up to a heavy 3 Rep Touch n Go for the day
  • Metcon
    5 Min AMRAP
    40 x Wallball buy-in ( 10/7 )
    12 x Deadlifts ( 60/35 )
    12 x Burpees over the bar

    Rest 3:00

    5 Min AMRAP
    30 x Wallball buy-in ( 10/7 )
    8 x Deadlifts ( 80/45 )
    8 x Burpees over the bar

    Rest 3:00

    5 Min AMRAP
    20 x Wallball buy-in ( 10/7 )
    4 x Deadlifts ( 100/55 )
    4 x Burpees over the bar

Cool down:
Mobility


Thursday 21 September 2017 - CrossFit

Warm up:
5 Rounds
Run 1:00
Rest :30 ( Squat hold )

Tabata
Kipping swing

Mobility

  • Strength
    4 Rounds
    :40 Max Effort unbroken Toes To Bar
    :20 Rest
    :40 10 x Floor Presses
    :20 Rest
    Record biggest set of unbroken T2B
  • Metcon
    22 Min AMRAP
    Run the block Buy-In
    20 x Kettlebell swings ( 24/16 )
    15 x Overhead Plate Lunges ( 25/15 )
    10 x Knees to Elbows
    400m Run

Cool down:
Mobility


Wednesday 20 September 2017 - CrossFit

Warm up:
3 Min Shuttles
3 Rounds
5 x Deadlifts
5 x High pulls
5 x Pull unders

Mobility

  • Strength
    On a running Clock for 15 Minutes
    3 Min EMOTM
    12 x Power cleans ( 40/20 )
    Rest 1:00
    3 Min EMOTM
    8 x Power Cleans ( 50/25 )
    Rest 1:00
    3 Min EMOTM
    6 x Power Cleans ( 60/35 )
    Rest 1:00
    3 Min EMOTM
    2 x Power Cleans ( 70/40 )
  • Metcon
    10 Min AMRAP
    30 x DU's
    12 x Hang Power Cleans ( 60/35 )
    15 x Ring Dips / Box Dips

Cool down:
Mobility


Tuesday 19 September 2017 - CrossFit

Warm up:
5 Min Double Under Practice

3 Rounds
10 x Front squats
10 x V-Sit ups
10 x Jump Knee Tucks

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Front Squats ( 75% of 1 RM )
    Min 2: 40 Second L-Hold Sit
  • Metcon
    For Time
    20-15-10
    Handstand Push ups
    Front Squats ( 40/20 )
    Box Overs ( 24"/20" )

Cool down:
Mobility


Monday 18 September 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
5 x Pull ups
10 x Push ups
15 x Squats

Mobility

  • Baselin Fitness Test
    For Time
    400m run
    40 x Squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups
  • Strength
    10 Min EMOTM
    Min 1: 7 x Strict pull ups
    Min 2: 10 x Bent over rows ( 50% bodyweight )
  • Metcon
    7 Min AMRAP
    7 x Medball Cleans ( 15/10 )
    7 x Burpees

Cool down:
Mobility


Friday 15 September 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
10 x Deadlifts
10 x Nordic hammie curls
10 x Thrusters

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 8 x Deadlifts @ 75% of your 1RM
    Min 2: 40 second Hollow Hold
  • Metcon
    4 Rounds for Total reps ( 15 minutes )
    Min 1: Max Effort Deadlift ( 70/45 )
    Min 2: Max Effort Thrusters ( 40/20 )
    Min 3: Max Effort DU's
    Min 4: Rest

Cool down:
Mobility


Thursday 14 September 2017 - CrossFit

Warm up:
Tabata
High knees
Butt kicks

5 Rounds
20m Sprint
20m Broad jump
20 x Kipping swings

Mobility

  • Strength
    Strength
    10 Min E2MOTM
    5 Rounds
    4 x Strict pull ups / weighted
    4 x Kipping pull ups / Kipping C2B
    4 x C2B Pull ups / Bar Muscle ups
    The goal is to go unbroken
  • Metcon
    For Time
    800m Run buy in
    3 Rounds of
    10 x Pull ups
    20 x Push ups
    30 x Squats

    40 x 6" target Burpees buy out

Cool down:
Mobility


Wednesday 13 September 2017 - CrossFit

Warm up:
3 Min Shuttle Runs
3 Rounds
5 x Snatch lift off
5 x Snatch high pull
5 x Snatch Pull unders

Mobility

  • Strength
    5 Min EMOTM
    5 x Power Snatch @ 50%
    Rest 1:00
    4 Min EMOTM
    4 x Power Snatch @ 60%
    Rest 1:00
    3 Min EMOTM
    3 x Power Snatch @ 70%
    Rest 1:00
    2 Min EMOTM
    2 x Power Snatch @ 80%

    17min Total
  • Metcon
    For Time
    12-9-6-9-12
    Power Snatch ( 50/25 )
    Box Jumps ( 24"/20" )

Cool down:
Mobility


Tuesday 12 September 2017 - CrossFit

Warm up:
5 Min Double under practise

3 Rounds
5 x Back squats ( bars only )
20m Lunges
10 x Jump knee tucks

Mobility

  • Strength
    Every 90seconds for 9:00
    8-8-8-8-8-8-8
    Back squat
    Work up in weight to 75% of your 1 Rep Max
  • Metcon
    12 Min EMOTM
    3 rounds ( Total reps - Rx 270 / Scale 420 )
    Min 1: 13 x Back squats ( 60/35 )
    Min 2: 13 x Burpees
    Min 3: 14 x Wallballs ( 10/7 )
    Min 4: 50 x DU's / 100 x SU's

Cool down:
Mobility


Monday 11 September 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x KB swings
10 x V-Sit ups
10 x Kipping swings

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 7 x Strict toes to bar
    Min 2: 5 x Single Arm KB press ( standing, per arm )
  • Metcon
    15 Min AMRAP
    5 x Toes to bar
    7 x Handstand Push ups
    9 x KB swings ( 32/16 ) American

Cool down:
Mobility


Friday 8 September 2017 - CrossFit

Warm up:
5 Min Shuttle runs
3 Rounds
20m Lunges
10m Inch worm
10 x Scap pull ups
10 x Scap push ups

Mobility

  • Strength
    8 Min EMOTM
    Min 1: 8 x Over head Lunges ( 40/25 )
    Min 2: 12 x Ring dips
  • Metcon
    3 x 5 Min AMRAP
    3 x Power Cleans ( 50/25 )
    6 x Push ups
    9 x Squats

    * Rest 2:00 between Sets

Cool down:
Mobility


Thursday 7 September 2017 - CrossFit

Warm up:
8 Min Banded partner run
:30 on
:30 Off

Mobility

  • Strength
    4 Rounds
    :40 12 x Kettlebell Goodmornings
    :20 Rest
    :40 L-Sit
    :20 Rest
  • Metcon 1
    For time

    60 x Kettlebell snatches ( 24/12 )

    Rest 2:00
  • Metcon 2
    For time
    3 Rounds
    10 x Burpee Box Overs ( 24"/20" )
    15 x Toes To Bar
    20 x KB Swings ( 32/16 )
    40m Broad jumps

Cool down:
Mobility


Wednesday 6 September 2017 - CrossFit

Warm up:
Thunder Front Squats

2 Rounds
15 x Clean pulls
10 x Clean pull unders
5 x Hang squat cleans

Mobility

  • Strength
    15 Min Every 90 Seconds
    10-10-8-8-6-6-4-4-2-2-1
    Hang Squat clean
    Work up to a new 1 Rep Max
  • Metcon
    For Time
    21-15-9
    Hang squat cleans ( 50/25 )
    Handstand Push ups

Cool down:
Mobility


Tuesday 5 September 2017 - CrossFit

Warm up:
5 Min Skipping
3 Rounds
10 x Hollow Rock Superman rolls
10 x Kipping swings
10 x Bent over rows

Mobility

  • Strength
    5 Rounds
    :40 6 x Strict Pull ups
    :20 Rest
    :40 10 x Bent over rows ( 50% of BW )
    :20 Rest
  • Metcon
    15 Min AMRAP
    50 x DU's
    30 x Sit ups
    10 x C2B Pull ups / 15 x Pull ups

Cool down:
Mobility


Monday 4 September 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Strict press ( bars only )
10 x Scap pull ups
10 x Lunges

Mobility

  • Strength
    Every 90 Seconds for 9:00
    7 x Push press @ 70%
  • Metcon
    6 Rounds for Total Reps
    :30 Max Effort Push press ( 40/25 )
    :30 Max Effort Medball cleans ( 15/10 )
    :30 Max Effort burpees
    :30 Rest

Cool down:
Mobility


Friday 1 September 2017 - CrossFit

Warm up:
Tabata
Hang
Squat

3 Rounds
10 x Snatch pull
10 x Snatch pull under
10 x Tempo overhead squats

Mobility

  • Skill
    Squat snatch

    Every 90 seconds for 9:00

    2 x Power snatch
    2 x Over head squats
    2 x Full squat snatch
  • Metcon #1
    8 Min AMRAP
    2 x Squat snatch (40/20)
    6 x Burpees
    4 x Squat snatch
    6 x Burpees
    6 x Squat snatch
    6 x Burpees
    Continue with this sequence for 8:00
    Rest 2 Min
  • Metcon #2
    5 Min AMRAP
    Power snatches ( 40/20 )
    3 x Overhead Squats EMOTM

Cool down:
Mobility


Thursday 31 August 2017 - CrossFit

Warm up:
Sally Push ups

3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings

Mobility

  • Strength
    Max Rep unbroken Pull ups
    1 Attempt to establish how many pull ups you can do unbroken.
  • Metcon
    5 Rounds ( Total reps : 210 )
    Min 1: 18 x Hand release Push ups
    Min 2: 14 x Medball sit ups ( 15/10 )
    Min 3: 10 x 10m Shuttle sprints

Cool down:
Mobility


Wednesday 30 August 2017 - CrossFit

Warm up:
3 Rounds
100 x Single unders
20m Lunges
20m Broad jumps
10 x Dive bombers

Mobility

  • Strength
    Every 90 seconds for 9:00
    5 x Weighted Box Step ups ( per leg )
    This is a pistol squat progression
    Hold weight out in front as counter balance and increase weight as you progress.
  • Metcon
    6 Min AMRAP
    100 x DU's
    30 x Wallballs ( 10/7 )
    Max Effort Overhead Plate Lunges ( 25/15 )

    Rest 3:00

    Repeat

    Your score is total amount of Lunges completed.

Cool down:
Mobility


Tuesday 29 August 2017 - CrossFit

Warm up:
Roxanne
Burpees/high knees

3 Rounds
10 x clean pull under and press
10 x good mornings
10 x kettlebell swings

Mobility

  • Strength
    10 Min E2MOTM
    5 x Behind the neck Push press
  • Metcon
    18 Min AMRAP
    2 Rounds of
    9 x HSPU's
    15 x Kettlebell swings ( 32/16 )
    21 x Toes To Bar
    * Then
    1 round of
    21 x Deadlifts ( 60/30 )
    15 x Hang power Cleans
    9 x Push jerks

Cool down:
Mobility


Monday 28 August 2017 - CrossFit

Warm up:
3 Min Skipping
3 Rounds
10 x Front Squats
10 x Kipping swings
10 x V-Sit ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Front squats
    Min 2: Side plank
    Last minute Hollow hold
  • Metcon
    For Time ( 20 Min Cap )
    800m Run
    80 x Squats
    60 x Sit ups
    40 x Push ups
    20 x Pull ups
    30 x Burpee box overs ( 24"/20" )

Cool down:
Mobility


Friday 25 August 2017 - CrossFit

Warm up:
3 Min Shuttle runs

Sally Thrusters

Mobility

  • Strength
    8 Min E2MOTM
    5 x Thrusters
    4 Attempts to reach a 5 Rep Max Thruster
  • Metcon
    Open Workout 14.5
    21-18-15-12-9-6-3
    Thrusters ( 42/30 )
    Bar facing burpees

Cool down:
Mobility


Thursday 24 August 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Goodmornings
10 x Jump knee tucks
10 x Push ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 10 x Deadlifts ( bodyweight )
    Min 2: 30 Seconds L-Hold hang
  • Metcon
    16 Min Ascending ladder
    2-4-6-8-10-12-etc
    Deadlifts ( 100/55 )
    Handstand push ups
    10 x 10m Shuttle runs

Cool down:
Mobility


Wednesday 23 August 2017 - CrossFit

Warm up:
3 Min Shuttle Runs

3 Rounds
10 x Snatch deadlift
10 x High Pulls
10 x Drop snatch

Mobility

  • Strength
    15 Min Every 90 seconds
    2 x Snatch Deadlifts
    2 x Hang power snatches
    2 x Full power snatch
    Work up to a heavy complex for the day
  • Metcon
    7 Min AMRAP
    Power snatches ( 40/25 )
    5 x Wallballs EMOTM ( 15/10 )
    Start on Minute 0 with Wallballs

Cool down:
Mobility


Tuesday 22 August 2017 - CrossFit

Warm up:
5 Min Shuttle runs
3 Rounds
10 x KB Swings
10 x WTF push ups
10 x Lunges

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Single arm seated KB press ( per arm )
    Min 2: 40 Second Handstand hold
  • Metcon
    12 Min AMRAP
    50 x DU's
    25 x KB Swings ( 24/16 ) american
    15 x Burpees

Cool down:
Mobility


Monday 21 August 2017 - CrossFit

Chelsea

Warm up:
Tabata
High knees
Kipping swings

Squats
Scap push ups

Mobility

  • Strength
    4 Rounds
    :45 Side plank
    :15 Rest
    :45 Hollow Hold
    :15 Rest
  • Chelsea
    30 Min EMOTM
    5 x Pull ups
    10 x Push ups
    15 x Squats

    Total score if all 30 rounds are completed = 900 reps

Cool down:
Mobility


Friday 18 August 2017 - CrossFit

Warm up:
6 Min
Partner Banded run
:30 on
:30 off

2 Rounds
10 x Snatches
10 x Overhead squats
10 x Kipping swings

  • Strength
    8 Min EMOTM
    3 x Pause overhead squats
    ( 3 second pause in the pocket )
  • Metcon
    4 Rounds for Time
    9 x Overhead squats ( 50/25 )
    12 x Box Jumps ( 24"/20" )
    15 x Toes To Bar

Cool down:
Mobility


Thursday 17 August 2017 - CrossFit

Warm up:
5 Min Shuttle Runs

3 Rounds
1min Squat hold
1min Hang
1min Handstand hold

Mobility

  • Strength
    5 Rounds for time
    10 x Strict HSPU's
    1:00 rest
  • Metcon
    Tabata ( each 1 for the entire 4:00 )
    #1
    Sit ups
    #2
    Double unders
    #3
    Push ups
    #4
    Double unders
    1:00 Rest between Tabatas

Cool down:
Mobility


Wednesday 16 August 2017 - CrossFit

Warm up:
3 Min Skipping
3 Rounds
10 x Deadlifts
5 x Bergener Progression
Shrug, high pull, clean pull under
Bars only
Mobility

  • Strength
    5 Min EMOTM
    3 x Clean Pulls ( 100% )
    Rest 2:00
    5 Min EMOTM
    2 x Power cleans + 2 x Front squats ( 75% )
  • Metcon
    For Time
    21-15-9
    Sumo Deadlift High Pulls
    Push press
    Lateral burpees over the bar
    ( 40kg/25kg )

Cool down:
Mobility


Tuesday 15 August 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds
10 x Lunges
10 x V-Sit ups
10 x Divebombers

Mobility

  • Strength
    8 Min E2MOTM
    10-10-10-10-10
    Bulgarian split squats
    Increase weight and work up to a 10 Rep Max
  • Metcon
    6 Rounds for total reps
    :30 ME Jumping Lunges
    :30 ME Sit ups
    :30 Kettlebell swings ( 32/16 ) American
    :30 Rest

Cool down:
Mobility


Monday 14 August 2017 - CrossFit

Warm up:
Tabata
10m Shuttle runs
Scap pull ups

10m Shuttle runs
Front Squats

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Strict press BTN ( 75% )
    Min 2: Hollow hold ( 45 seconds )
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility


Saturday 12 August 2017 - CrossFit

Warm up:
5 Min Shuttle runs

3 Rounds
10 x Medball cleans
10 x Snatch pull unders
10 x Kipping swings

Mobility

  • Suicide Saturday
    For Time
    3 Rounds
    20 x Medball cleans ( 15/10 )
    7 x ring Muscle ups / 15 x C2B / Pull ups

    Rest 5:00

    5 Rounds
    12 x HSPU's
    9 x Power snatch ( 60/40/25 )
    6 x burpee box overs ( 24"/20" )

    Rest 5:00

    3 Rounds
    5 x Wall climbers / 20m HS walk
    50 x DU's

Cool down:
Mobility


Friday 11 August 2017 - CrossFit

Warm up:
3 Min Shuttles
3 Rounds
10 x Deadlifts
10 x Clean pull unders
10 x Push Jerks

Mobility

  • Strength
    6 Min EMOTM
    2 x Power Cleans
    2 x Front Squats
    2 x Push Jerks
    ( 50kg/25kg )
  • Metcon
    For Time
    21-15-9
    Power clean & Jerk ( 40/25 )
    Burpees over the bar
    50 x DU's after each round

Cool down:
Mobility


Thursday 10 August 2017 - CrossFit

Warm up:
3 Min Single unders

3 Rounds
10 x KB Swings
10 x Kipping swings
10 x Jump knee tucks

Mobility

  • Strength
    4 Rounds
    :40 Max Effort Hollow hold
    :20 Rest
    :40 Max Effort L-sit
    :20 Rest
  • Metcon
    6 Min AMRAP
    9 x Kettlebell taters ( 32/16 )
    12 x Toes to bar
    15 x Push ups

    * Rest 2:00

    6 Min AMRAP
    9 x Box Jumps ( 24"/20" )
    12 x Toes To Bar
    15 x Wall walkers ( shoulder taps, per arm )

Cool down:
Mobility


Wednesday 9 August 2017 - CrossFit

Warm up:
Run 800m
3 Rounds
10 x Medball cleans
10 x V-Sit ups
10 x Dive Bombers

Mobility

  • Women's day Metcon
    For Time
    Partner Workout
    50 x Deadlifts ( 100/55 )
    60 x Pistols
    70 x Burpees
    80 x Box overs ( 24"/20" )
    90 x Sit ups
    100 x DU's

    * Partner A holds a Kettlebell above the shoulder while partner B moves. ( 32/16 )

Cool down:
Mobility


Tuesday 8 August 2017 - CrossFit

Warm up:
3 Min Shuttle run

3 Rounds
20m bear crawl
20m duck walk
20 x Kipping swings

Mobility

  • Strength
    10 Min EMOTM
    Min 1: Max Effort Unbroken Strict Pull ups
    Min 2: Max Effort Unbroken Strict HSPU's
  • Metcon
    3 Rounds For Time
    400m Run
    20 x Pull ups
    15 x Hang Power Cleans ( 60/30 )

Cool down:
Mobility


Monday 7 August 2017 - CrossFit

Warm up:
3 Rounds
60 x Single unders
10 x Strict press ( bars only )
10 x Front squats

Mobility

  • Strength
    Every 90 seconds for 9:00
    Push Press
    5-5-5-5-5-5-5
  • Metcon
    10 Min AMRAP
    9 x Thrusters ( 40/25 )
    35 x DU's

Cool down:
Mobility


Friday 4 August 2017 - CrossFit

Warm up:
Tabata
Dive bombers
Kipping swings

V-Sit ups
Lunges

Mobility

  • Strength
    4 Rounds of:
    :40 ME side plank
    :20 Rest
    :40 ME L-Hold Hang
    :20 Rest
  • Metcon
    14 Min Ascending Ladder
    2-4-6-8-10-12-14-etc
    Toes To Bar
    Box Jumps ( 24"/20" )
    Hang Power Clean ( 50/25 )

Cool down:
Mobility


Thursday 3 August 2017 - CrossFit

Warm up:
3 Min Shuttles
Sally Back squat ( bars only )
Mobility

  • Strength
    10 Min E2MOTM
    5-5-5-5-5
    Back squat @ 80%
  • Metcon
    3 Rounds
    5 Min AMRAP
    30 x Medball cleans ( 15/10 )
    15 x Burpees over the ball
    30 x DU's

    Rest 2:00 between rounds

Cool down:
Mobility


Wednesday 2 August 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds
10 x Snatch Lift offs
5 x Bergener progressions
( Shrug, High pull, Snatch pull under )

Mobility

  • Strength
    10 Min E2MOTM
    10-8-6-4-2-1
    Power snatch
    Build up to a new 1RM
  • Metcon
    "Randy"-ish
    3 Rounds For Time
    25 x Snatches ( 35/20 )
    20 x 20m Shuttle runs ( touch the line each side )

Cool down:
Mobility


Tuesday 1 August 2017 - CrossFit

Warm up:
5 Min Double under practise

3 Rounds
10 x Hollow rocks
10 x Super mans
10 x Kipping swings

Mobility

  • Strength
    5 Rounds
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Double unders
    Total score = Number of strict pull ups
  • Metcon
    18 Min AMRAP
    30 x Push ups
    30 x Pull ups
    30 x Wallballs ( 10/7 )
    30 x Sit ups

Cool down:
Mobility


Monday 31 July 2017 - CrossFit

Warm up:
3 Min Shuttle run
3 rounds
10 x scap pull ups
10 x BTN Strict press
10 x Jump knee tuck

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x BTN Strict press
    Min 2: 40 Second Hollow hold
  • Metcon
    For Time
    21-15-9
    Push Press
    Front Squats
    Burpees
    ( 50kg/25kg )

Cool down:
Mobility


Friday 28 July 2017 - CrossFit

Warm up:
5 Min Skipping

3 Rounds
100m Run
10 x RDL ( bars only )
10 x Squats
10 x Static Inch worms

Mobility

  • Strength
    Every 90 seconds for 12:00 ( 9 sets )

    3 x Deadlifts with a pause at the knee
    Work up to a triple Touch n Go deadlift
  • Metcon
    7 Min AMRAP

    Wallballs ( 10/7 )
    5 x Deadlifts EMOTM ( 100/55 )
    Number of Wallballs = total score

Cool down:
Mobility


Thursday 27 July 2017 - CrossFit

Warm up:
6 Min Partner banded run
:30 on
:30 off

3 Rounds
5 x Medball cleans
3 x Wall climbers
20m overhead lunges ( PVC )

Mobility

  • Metcon
    3 Rounds For total reps
    2 Minutes per station
    Medball cleans ( 15/10 )
    Sled push ( 75/50 )
    Wall climbers
    Overhead plate lunges ( 25/15 )
    Rest 2:00

Cool down:
Mobility


Wednesday 26 July 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 rounds
5 x Bergener progression ( clean )
5 x Power jerk

Mobility

  • Strength
    15 Min every 90 seconds

    5 x Clean & Jerks

    ( work up to Rx weight for the metcon, the goal is to comfortably cycle through 5 reps consistently accurately )
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Cool down:
Mobility


Tuesday 25 July 2017 - CrossFit

Barry's Birthday Special

25/07/1986

Warm up:
Roxanne
Burpees - Squat jumps

Mobility

  • Metcon
    25 Min AMRAP
    7 x Burpee box overs ( 24"/20" )
    19 x Sit ups
    86 x DU's

Cool down:
Mobility


Monday 24 July 2017 - CrossFit

Warm up:
5 Min Shuttle run
3 Rounds
10 x Scap pull ups
10 x Scap push ups
20m Lunges

Mobility

  • Skill
    10 Minutes
    Pistol squat progressions
    Handstand Push up progression
  • Mary
    20 Minutes AMRAP
    5 Handstand Push-Ups
    10 Pistols (alternating legs)
    15 Pull-Ups

Cool down:
Mobility


Saturday 22 July 2017 - CrossFit

Warm up:
5 Min Shuttle runs
3 Rounds
10 x Snatch pull unders
10 x Overhead squats
10 x Kipping swings

Mobility

  • Suicide Saturday
    Norsub Filthy 50

    For time
    50 x Wallballs ( 10/7 )
    50 x Pull ups
    50 x Squat Snatches ( 40/20 )
    50 x Knees to Elbows
    50 x Box Jumps ( 24"/20" )
    50 x Burpees
    50 x KB Clean & Jerk ( 24/12 )
    50 x Lunges
    50 x Push ups
    50 x DU's

Cool down:
Mobility


Friday 21 July 2017 - CrossFit

Warm up:
3 Min Skipping
3 Rounds
10 x Goodmornings
10 x Nordic hammie curls
10 x BTN strict press

Mobility

  • Skill
    10 Min E2MOTM
    5 x Deadlifts
    Start light and work up to the weight you will use in the metcon
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Cool down:
Mobility


Thursday 20 July 2017 - CrossFit

Warm up:
Sally Medball cleans

3 Rounds
10 x Clean Pulls
10 x Squat cleans
10 x Push ups

Mobility

  • Skill
    8 Min EMOTM
    4 x Squat cleans
    Keep it light, this is meant to drill the movement pattern for the metcon. Max weight 50% of your 1RM
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Mobility


Wednesday 19 July 2017 - CrossFit

Warm up:
3 Min Shuttles
3 Rounds
10 x Snatch lift off
10 x Snatch Pull
10 x Muscle snatch
10 x Power snatch

Mobility

  • Strength
    15 Min EMOTM
    3 x Pause Power snatch
    Pause for 3 seconds at knee
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 18 July 2017 - CrossFit

Warm up:
3 Min Shuttle runs
5 Rounds
20m Sprint
20m Broad jump
Rest 30 seconds

Mobility

  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • Strength
    10 Min E2MOTM
    5 x Push press
    increase weight every set and work up to a new 5 RM

Cool down:
Mobility


Monday 17 July 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds
10 x Hollow rocks
10 x Supermans
10 x Kipping swings
10 x Squats

Mobility

  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Cool down:
Mobility


Saturday 15 July 2017 - CrossFit

Warm up:
Mobility

  • Suicide Saturday
    For total Rounds and Reps

    Partner WOD

    7 Min AMRAP
    8 x 20m Sled push ( 75/50 )
    50 x Medball Cleans ( 15/10 )

    * Rest 5:00

    7 Min AMRAP
    42 x Hang power cleans ( 50/25 )
    30 x Toes to Bar
    18 x Synchro Burpees

    * Rest 5:00

    7 Min AMRAP
    100 x Double Unders
    100 x Ambat sit ups

    * Rest 5:00

    7 Min AMRAP
    30 x HSPU's
    60 x Pistol squats

Cool down:
Mobility


Friday 14 July 2017 - CrossFit

Warm up:
Tabata
Side shuffles
High knees

Goodmornings
Muscle snatch

Mobility

  • Metcon
    Dallas 5 ( 29Min )

    5 Min AMRAP
    Burpees

    Rest 1:00

    5 Min AMRAP
    7 x deadlifts 70kg
    7 x box jumps ( 24"/20" )

    Rest 1:00

    5 Min AMRAP
    Turkish get-ups ( 16/12 )

    Rest 1:00

    5 Min AMRAP
    7 x snatches ( 35/20 )
    7 x push-ups

    Rest 1:00

    5 Min AMRAP

    Double unders

    Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations. Courtesy of CrossFit.com - modified.

Cool down:
Mobility


Thursday 13 July 2017 - Advanced

Warm up:
3 Min Skipping
3 Rounds
1 Min Hang
1 Min Squat hold
1 Min Handstand Hold

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Strict Pull ups
    Min 2: :40 Hollow hold
  • Metcon
    5 Rounds for total reps
    Min 1: 12 x Pull ups
    Min 2: Max Effort 20m Shuttle runs
    Min 3: 25 x Push press ( 20/15 )
    Min 4: Max Effort Mountain Climbers
    Min 5: Rest

Cool down:
Mobility


Wednesday 12 July 2017 - CrossFit

Warm up:
3 Min Shuttles
100 x Plate hops ( 5kg )
3 Rounds
10 x Clean pulls
10 x Clean pull unders
10 x Front squats

Mobility

  • Strength
    Every 90seconds For 9:00

    5 x Touch n Go Power cleans
  • Strength 2
    Every 90 seconds for 15 Minutes
    10-9-8-7-6-5-4-3-2-1-1
    Squat Cleans
    Work up to a new squat clean 1 RM

Cool down:
Mobility


Tuesday 11 July 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
20m Lunges
20m broadjump
10 x Hollow rock n roll

Mobility

  • Strength
    6 Rounds of
    :40 Side plank
    :20 Rest
    :40 Incline plank
    :20 Rest
  • Metcon
    18 Min AMRAP
    200 DU's buy-in
    15 x HSPU's
    20 x Box Jumps ( 24"/20" )
    25 x Kettlebell swings ( 32/16 ) American
    30 x Sit ups

Cool down:
Mobility & Foam roll


Monday 10 July 2017 - CrossFit

Warm up:
Tabata
Squats
Dive bombers

Kipping swings

Mobility

  • Strength
    Every 90 seconds for 12:00
    Front squat
    9-9-7-7-5-5-3-3-3
  • Metcon
    12 Min AMRAP
    21 x Front squats ( 60/35 )
    15 x Toes To Bar
    9 x Burpees

Cool down:
Mobility


Friday 7 July 2017 - CrossFit

Warm up:
3 Rounds
50 x Single unders
10 x Hollow rocks
10 x Supermans
10 x Scap pull ups

Mobility

  • Strength
    8 Min EMOTM
    Min 1: Max effort unbroken L-Hang
    Min 2: 15 x Ring dips
  • Metcon
    4 Rounds
    15 x Burpees
    30 x Abmat sit ups
    60m weight carry ( 50/25 )
    Weights to be carried infront, Use plates and Medballs to make up the weights.

Cool down:
Mobility


Thursday 6 July 2017 - CrossFit

Warm up:
3 Rounds
40m Side shuffle
40m Backwards run
40m forward sprint
20m Bear crawl
20m Broadjump

Mobility

  • Metcon
    24 Min EMOTM ( 5 Rounds )
    Min 1: 10 x 20m Shuttle sprints
    Min 2: 12 x Toes To Bar
    Min 3: 14 x Wallballs ( 10/7 )
    Min 4: 16 x Jumping Lunges
    Min 5: Rest

Cool down:
Mobility


Wednesday 5 July 2017 - CrossFit

Warm up:
3 Min Skipping

3 Rounds
10 x Snatch lift off
10 x High pulls
10 x Muscle snatch
10 x Tall snatch

Mobility

  • Strength 1
    Every 90 seconds for 9:00
    5 x Power snatch
  • Strength 2
    Every 90 seconds for 15:00
    10-9-8-7-6-5-4-3-2-1-1
    Full squat snatch
    Work up to a new 1RM

Cool down:
Mobility


Tuesday 4 July 2017 - CrossFit

Warm up:
3 Min Run
3 Rounds
20 x Kipping swings
15 x Scap push ups
10 x KB Swings

Mobility

  • Strength
    10 Min EMOTM
    Min 1: Max effort unbroken Strict pull ups
    Min 2: Side plank full minute
  • Metcon
    5 Rounds for time
    9 x Pull ups
    12 x Kettlebell swings ( 32/16 ) american
    15 x Push ups

Cool down:
Mobility


Monday 3 July 2017 - CrossFit

Warm up:
3 Min Run
Sally Overhead squat ( PVC )

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5 x Snatch grip BTN Press + 5 x Overhead Squats
    Min 2: 40second Hollow Hold
  • Metcon
    4 Min AMRAP
    50 x DU's
    21 x Overhead squats
    9 x Burpees over the bar

    Rest 2:00

    4 Min AMRAP
    50 x DU's
    15 x Overhead squats
    15 x Over the bar burpees

    Rest 2:00

    4 Min AMRAP
    50 x DU's
    9 x Overhead squats
    21 x Burpees over the bar

    40kg/20kg for all 3 AMRAP's

Cool down:
Mobility


Friday 30 June 2017 - CrossFit

Warm up:
3 Rounds
Run 100m
10 x Jump knee tucks
10 x Medball cleans
10 x Goodmornings ( bars )
Mobility

  • Strength
    Every 90 Seconds for 9:00
    Deadlift
    9-7-5-4-3-2-1
    Work up to a new 1 Rep max
  • Metcon
    Descending Ladder for Time
    10-9-8-7-6-5-4-3-2-1
    20m Shuttle sprints
    Medball cleans ( 15/10 )
    Push press ( 40/25 )

Cool down:
Mobility


Thursday 29 June 2017 - CrossFit

Warm up:
8 Min Partner banded run
:30 On
:30 Off

Mobility

  • Metcon
    " Cindy Something "
    20 Min AMRAP
    3 Rounds of:
    5 x Pull ups
    10 x Push ups
    15 x Squats
    Then:
    30 x Sit ups
    20 x 1 arm Kettle bell overhead lunges ( 10 per arm ) ( 24/12 )
    10 x Burpees over the kettlebell

Cool down:
Mobility


Wednesday 28 June 2017 - CrossFit

Warm up:
Tabata
High knees
Clean pull under

But kicks
Front squats

Mobility

  • Strength
    Every 90 seconds for 12:00
    9-8-7-6-5-5-5-5-5
    Squat cleans
    Work up to a 5 rep max for the day
  • Metcon
    For Time
    3 Rounds for Time
    12 x Deadlifts ( 60/35 )
    9 x Hang Squats Cleans
    6 x Split Jerk

Cool down:
Mobility


Tuesday 27 June 2017 - CrossFit

Warm up:
3 min Shuttle runs

3 Rounds
20m broad jump
10 x Kipping swings
10 x KB Swings

Mobility

  • Metcon
    10 Min AMRAP
    40 x DU's
    20 x Kettlebell swings ( 24/16 )
    15 x Burpees

    * Rest 3:00
  • Metcon 2
    10 Min AMRAP
    40 x DU's
    20 x Toes to bar
    15 x Wallballs ( 10/7 )

Cool down:
Mobility


Monday 26 June 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds Of Cindy
5 x Pull Ups
10 x Push Ups
15 x Squats

Mobility

  • Metcon
    Baseline Fitness Test
    For Time
    400m Run
    40 x Squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups
  • Strength
    10 Min EMOTM
    Min 1: 5 x Back Squat
    Min 2: Max effort unbroken strict HSPU's

Cool down:
Mobility


Friday 23 June 2017 - CrossFit

Warm up:
3 Rounds
20 x DU's
10 x Kipping swings
10 x scap push ups
10 x Jump knee tucks

Mobility

  • Strength
    Gymnastic Conditioning
    10 Min EMOTM
    Min 1: 8 x Strict toes to bar
    Min 2: 12 x Ring Dips
  • Metcon
    For time
    27-21-15-9
    Toes to Bar
    Push Ups
    75 x DU's after each round

Cool down:
Mobility


Thursday 22 June 2017 - CrossFit

Warm up:
Tabata
Hang
Hand stand hold

Snatch pull under

Mobility

  • Strength
    4 Rounds
    :40 5 x Deadlifts ( Bodyweight )
    :20 Rest
    :40 Max Effort Side plank
    :20 Rest
  • Metcon
    5 Rounds for total Reps
    :30 Max Effort SDLHP ( 40/25 )
    :30 Max Effort Front Rack Lunges
    :30 Max Effort Hang Power Snatches
    :30 Rest

Cool down:
Mobility


Wednesday 21 June 2017 - CrossFit

Warm up:
3 Min Shuttle runs

ROMWOD

  • Metcon
    For time

    50 x Burpee Box Overs ( 24"/20" )
    100 x Wallballs ( 10/7 )
    150 x Situps

Cool down:
Mobility


Tuesday 20 June 2017 - CrossFit

Warm up:
5 Min Skipping

3 Rounds
10 x Kipping swings
10 x Lunges
10 x Clean and press ( bars only )

Mobility

  • Skill
    Spend 5-8 Min on technique:
    Clean & Jerk
  • Metcon
    20 Min AMRAP
    2 Rounds of "Mary"
    * 5 x HSPU
    10 x Pistol Squats
    15 x Pull ups
    Then
    20 x Clean & Jerks ( 50/25 )

Cool down:
Mobility


Monday 19 June 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x KB swings
10 x Squats
10 x Goodmornings

Mobility

  • Strength
    10 Min E2MOTM
    Front Squats
    5 @ 75%
    1 @ 80%
    5 @ 75%
    1 @ 85%
    5 @ 75%
    1 @ 90%
  • Metcon
    12 Min AMRAP
    16 x 1 Arm KB snatches alternating ( 24/12 )
    12 x Goblet squats
    8 x Burpees

Cool down:
Mobility


Friday 16 June 2017 - CrossFit

Warm up:
3 Rounds
10 x 10m shuttles
10 x Front Squats
10 x Strict press

Mobility

  • Metcon

    4 Min AMRAP
    30 x Thrusters ( 40/20 )
    15 x Burpees over the Bar
    Max effort Double Unders

    * Rest 4:00

    4 Min AMRAP
    25 x Thrusters ( 40/20 )
    15 Burpees over the Bar
    Max Effort Double unders

    * Rest 4:00

    4 Min AMRAP
    20 x Thruster ( 40/20 )
    15 x Burpees over the Bar
    Max Effort Double Unders

    * Rest 4:00

    4 Min AMRAP
    15 x Thrusters ( 40/20 )
    15 x Burpees over the Bar
    Max Effort Double unders

    Total score = total Double unders

Cool down:
Mobility


Thursday 15 June 2017 - CrossFit

Warm up:
Roxanne

3 rounds
5 x Medball cleans
10 x Broad jumps
15 x Jumping Lunges

Mobility

  • Metcon
    5 Rounds for total Reps ( 19 Minutes )
    1 Minute per Station
    Medball cleans ( 15/10 )
    Box overs ( 24"/20" )
    Burpees
    Rest
  • Strength
    1 Arm Overhead Kettlebell Lunges

    2 x 20m lengths per arm

Cool down:
Mobility


Wednesday 14 June 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds
10 x Snatch pulls
10 x Tall snatch
10 x Drop snatch

Mobility

  • Strength
    12 Min E2MOTM

    4 x Hang power snatch
    3 x Tall snatches
    2 x Drop snatches
    1 x Full snatch

    The stimulus here is not to go HAM, but to work on accuracy and consistency, not 1 miss will be allowed.
  • Metcon
    8 Min AMRAP
    7 x Hang Power Snatch ( 50/25 )
    14 x Wallballs (10/7 )

Cool down:
Mobility


Tuesday 13 June 2017 - CrossFit

Warm up:
3 Rounds
50 x Single unders
10 x KB Swings
10 x Nordic hammie curls
5 x Pause jump knee tucks

Mobility

  • Strength - Midline
    10Min EMOTM
    Odd: 8 x Deadlifts ( bodyweight )
    Even: 40Second L-sit
  • Metcon
    For Time
    20 x Deadlifts ( 80/45 )
    50 x DU's
    15 x Deadlifts ( 100/55 )
    75 x DU's
    10 x Deadlifts ( 120/65 )
    100 x DU's
    5 x Deadlifts ( 140/75 )
    125 x DU's

Cool down:
Mobility


Monday 12 June 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Kipping swings
10 x Divebombers
10 x Squats

Mobility

  • Angie
    For Time
    100 Pull-Ups
    100 Push-Ups
    100 Sit-Ups
    100 Air Squats

Cool down:
Mobility


Friday 9 June 2017 - CrossFit

Warm up:
Tabata
Shuttle runs
Push ups

Sally Back squats

Mobility

  • Strength
    Every 2:00 for 10:00
    Back squats
    9-7-5-3-1
    Work up to 90% of your 1RM
  • Metcon
    21-18-15-12-9-6-3
    Push press ( 50/25 )
    Knees to Elbows

Cool down:
Mobility


Thursday 8 June 2017 - CrossFit

Warm up:
8 Min
:30 On
:30 off
Banded partner run

Mobility

  • Metcon 1
    7 Min AMRAP
    21 x Wallballs ( 10/7 )
    15 x Deadlifts ( 80/45 )
    9 x Burpee Box overs ( 24"/20" )

    * Rest 2:00
  • Metcon 2
    7 Min AMRAP
    21 x Medball Cleans ( 15/10 )
    15 x Handstand Pushups
    9 x 6" Target Burpees
  • Accessory work
    100 x Sit ups for time

Cool down:
Mobility


Wednesday 7 June 2017 - CrossFit

Warm up:
5 Min Skipping
3 Rounds
10 x Clean pull
10 x Clean pull under
10 x Front squat

Mobility

  • Strength 1
    Every 90 seconds for 9:00
    2 x Power Clean
    1 x Squat clean
    2 x Front squats
  • Strength 2
    10 Min E2MOTM
    10-8-6-4-2
    Squat cleans
  • Metcon
    7 Min AMRAP
    7 x Thrusters ( 50/30 )
    14 x Pull ups

Cool down:
Mobility


Tuesday 6 June 2017 - CrossFit

Warm up:
5 Min Shuttle runs

2 Rounds
20m Broadjump
20m inch worm
20 x Strict press BTN ( PVC )

Mobility

  • Strength
    5 Rounds
    :40 Hollow hold
    :20 Rest
    :40 Seated KB Press ( both arms )
    :20 Rest
  • Metcon
    5 Min AMRAP
    10 x Push ups
    15 x KB Swings ( 24/16 )
    20 x DU's

    Rest 2:00

    Repeat twice ( 3 rounds total )

Cool down:
Mobility


Monday 5 June 2017 - CrossFit

Warm up:
Tabata
10m Shuttle runs
Overhead Duck walk ( PVC )

Tempo squats
Scap pull ups

Mobility

  • Strength
    Every 90 seconds for 9:00 ( 7 sets )
    Overhead squats
    9-9-7-7-5-5-3
    Work up to 80% of 1RM
  • Metcon
    15 Min AMRAP
    15 x Overhead Squats ( 40/25 )
    21 x Burpees
    27 x Sit ups

Cool down:
Mobility


Saturday 3 June 2017 - CrossFit

Warm up:
Tabata
High knees
Lunges

Butt kicks
Divebombers

Mobility

  • Suicide Saturdays
    For Time
    3 Rounds
    20 x Kettlebell clean & jerk ( 24/12 )
    30 x Squats

    Rest 5:00

    5 Rounds
    10 x Plate Thrusters ( 25/15 )
    10 x Burpees
    200m run

    Rest 5:00

    100 x Lunges ( 15kg/10kg ) slamballs
    200 x DU's

Cool down:
Mobility


Friday 2 June 2017 - CrossFit

Warm up:
2 Rounds
10 x Front squats
10 x Strict press
10 x KB Swings
10 x Sumo Deadlift High pulls
10 x Kipping swings

Mobility

  • Metcon
    3 Rounds
    7 x Pull ups
    7 x Thrusters ( 50/25 )
    7 x Burpees
    7 x Kettlebell swings ( 32/16 )
    7 x Box Jumps ( 24"/20" )
    7 x Sumo Deadlift High pull ( 50/25 )

Cool down:
Mobility


Thursday 1 June 2017 - CrossFit

Warm up:
3 Rounds
20m Bear crawl
20 x Kipping swings
20 x Squat hops

Mobility

  • Strength
    5 Rounds
    :40 Handstand hold
    :20 Rest
    :40 L-hang
    :20 Rest
  • Metcon
    16 Min AMRAP
    9 x HSPU's
    12 x Toes to Bar
    15 x Wallballs ( 10/7 )

Cool down:
Mobility


Wednesday 31 May 2017 - CrossFit

Warm up:
Tabata
Side shuffles
Forward backward shuttles

2 Rounds
10 x Snatch pulls ( from knee )
10 x Muscle snatches ( from high hang )
10 x Hang power snatches

Mobility

  • Strength
    15 Min EMOTM
    Min 0-5
    5 x Hang power snatches
    Min 5-10
    4 x Hang power snatches
    Min 10-15
    3 x Hang power snatches
  • Metcon
    For Time
    25 x Hang Power Snatches ( 40/25 )
    25 x Abmat sit ups
    20 x Hang Power Snatches
    50 x Abmat sit ups
    15 x Hang Power Snatches
    75 x Abmat sit ups

Cool down:
Mobility


Tuesday 30 May 2017 - CrossFit

Warm up:
5 Min Skipping

Push press warm up

Mobility

  • Strength
    Every 90 Seconds for 9:00
    9-7-5-3-3-3-3
    Push press
    AHAP
  • Metcon
    For Time
    30 x Push Press ( 40/20 )
    100 x DU's
    20 x Push press ( 50/25 )
    100 x DU's
    10 x Push press ( 60/30 )
    30 x Burpees over the bar

Cool down:
Mobility


Monday 29 May 2017 - CrossFit

Warm up:
3 Rounds
100m Run
5 x Medball cleans
10 x Divebombers
15 x Scap pull ups

Mobility

  • Strength
    12 Min EMOTM
    Min 1: 8 x Strict Pull ups
    Min 2: 10 x Deadlifts ( bodyweight )
    Min 3: 12 x Overhead KB lunges ( 6 per arm )
  • Metcon
    10 Min Ascending Ladder
    2-4-6-8-10-12-14-16-etc
    Medball Cleans ( 15/10 )
    Push ups ( hand release )

Cool down:
Mobility


Friday 26 May 2017 - CrossFit

Warm up:
5 Minutes Skipping

Tabata
Handstand hold
Front squat hold

Mobility

  • Strength
    Pause front squats
    5-5-5-5-5
    Pause for 3 Seconds in full depth, but remain active during the pause
  • Metcon
    10 Min AMRAP

    21 x Box Overs ( 24"/20" )
    15 x Hang Power snatches ( 40/25 )
    9 x HSPU's

Cool down:
Mobility


Thursday 25 May 2017 - CrossFit

Warm up:
3 Rounds
100m run
10 x Jump knee tucks
10 x Kipping swings

Mobility

  • Strength/Skill
    10 Min to work on:
    Kipping swing
    Knee raises
    Knees to elbows
    Toes to bar
  • Metcon
    5 Rounds for total Reps
    Min 1: Max Effort Toes To Bar
    Min 2: Max Effort Broad Jumps ( 20m = 20 reps )
    Min 3: Max Effort Wallballs ( 10/7 )
    Min 4: Rest

Cool down:
Mobility


Wednesday 24 May 2017 - CrossFit

Warm up:
3 Min Shuttle Runs
3 Rounds
10 x Clean Pulls
10 x Clean pull unders
10 x Push jerk

Mobility

  • Strength
    Every 90 seconds for 9:00 ( 7 sets )
    3 x Power Clean & Jerk
  • Strength 2
    Clean Pulls
    3 x 3 @ 90%
  • Metcon
    For Time
    30 x Clean & Jerks ( 60/35 )
    Stop on every minute and do 4 Burpees

Cool down:
Mobility


Tuesday 23 May 2017 - CrossFit

Warm up:
3 Rounds
100m Run
20m lunges
10 x Divebombers
20 x Mountain climbers

Mobility

  • Strength
    4 Rounds

    :30 Side plank
    :30 Plank
    :30 Side Plank
    :30 Rest
  • Metcon
    12 Min AMRAP
    20 x Push ups
    20 x Squats
    20 x Sit ups
    4 x Turkish get ups ( 24/12 )

Cool down:
Mobility


Monday 22 May 2017 - CrossFit

Warm up:
Tabata
Hollow Rock
Superman

Squat hold
Scap pullups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Strict Pull ups
    Min 2: Max Effort Single unders
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility


Friday 19 May 2017 - CrossFit

Warm up:
2 Rounds
20m Side shuffle
20m backwards run
20m butt kicks

Then
Thunder back squats ( bar only )

Mobility

  • Strength
    Back Squat
    Every 2:00 for 12:00
    75% x 5
    80% x 1
    75% x 5
    85% x 1
    75% x 5
    90% x 1
    Record your 90% weight
  • Metcon
    Descending Ladder for time
    10-9-8-7-6-5-4-3-2-1
    Medball cleans ( 15/10 )
    Toes to bar
    10m Shuttles

Cool down:
Mobility


Thursday 18 May 2017 - CrossFit

Warm up:
5 Min Skipping
Tabata
Bear Crawl
Lunges

Mobility

  • Strength
    10 Minutes
    Handstand push up Progressions
    Tripod
    Headstand
    Handstand
    Kipping Hand stand push up
  • Metcon
    18 Min AMRAP
    50 x DU's
    6 x HSPU's
    8 x Pistol squats
    10 x 1 Arm KB Snatches ( 24/12 ) alternating

Cool down:
Mobility


Wednesday 17 May 2017 - CrossFit

Warm up:
5 Min Shuttle runs
2 Rounds
10 x Snatch pulls
10 x Snatch pull under
10 x Pause OH squats

Mobility

  • Strength
    5 Min EMOTM
    5 x Hang power snatches

    5 Min EMOTM
    5 x Snatch pulls
  • Metcon
    15 Min EMOTM
    3 x Power Snatches ( 50/25 )
    5 x Burpees

Cool down:
Mobility


Tuesday 16 May 2017 - CrossFit

Warm up:
Tabata
High knees
Kipping swing

Butt kicks
Kipping swing

Mobility

  • Strength/Skill
    10 Minutes to practice
    Kipping Pull ups
    Butterfly pull ups
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Mobility


Monday 15 May 2017 - CrossFit

Warm up:
3 Rounds
100m run ( 5 x 20m )
20m inch worm
10 x tempo squats ( 3sec up, 3 sec down )
10 x Straight leg goodmornings

Mobility

  • Strength
    Midline
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 8 x Deadlifts ( 100/65 )
    :20 Rest
    ( take 5 Minutes to work up to Rx weight )
  • Metcon
    For Time ( 16min Cap )
    100 x DU's buy-in
    Then
    42-30-18
    Wallballs ( 10/7 )
    Push ups
    Abmat situps

Cool down:
Mobility


Friday 12 May 2017 - CrossFit

Warm up:
Roxanne
High Knees + Burpees

Mobility

  • Core
    4 Rounds
    :40 Hollow hold
    :20 Rest
    :40 L-Sit
    :20 Rest
  • Metcon
    4 Min AMRAP
    9 x Thrusters ( 40/20 )
    21 x KB Swings ( 24/16 )
    Rest 2 Minutes

    4 Min AMRAP
    7 x Thrusters ( 50/25 )
    15 x Burpees over the bar
    Rest 2 Minutes

    4 Min AMRAP
    5 x Thrusters ( 60/30 )
    9 x Wallballs ( 10/7 )

Cool down:
Mobility


Thursday 11 May 2017 - CrossFit

Warm up:
3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings
10 x Jump knee tucks

Mobility

  • Strength/skill
    10 Min EMOTM
    Min 1: Handstand hold
    Min 2: Skin the cat/strict toes to bar
  • Metcon
    20 min AMRAP
    15 x Box Jumps ( 24"/20" )
    15 x Toes To Bar
    400m Run

Cool down:
Mobility


Wednesday 10 May 2017 - CrossFit

Warm up:
3 Min Shuttle runs

2 Rounds
10 x Deadlift
10 x Clean pull
10 x Tall squat clean
10 x Full squat clean

  • Strength
    5 Min EMOTM
    5 x Squat clean

    4 Min EMOTM
    4 x Squat clean

    3 Min EMOTM
    3 x Squat clean

    2 Min EMOTM
    2 x Squat clean

    4 Min to work up to a 1 RM for the day
    Rest 1 Minute between Sets ( 22 Min Total time )
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Mobility


Tuesday 9 May 2017 - CrossFit

Warm up:
3 Rounds
20 x DU's
10 x Kipping swings
10 x Dive bombers
10 x Squats

Mobility

  • Strength
    10 Min EMOTM
    Even: 5 x Tempo pull ups ( 3 seconds up-3 seconds down )
    Odd: Inverted Plank ( feet on box )
  • Metcon
    15 Min AMRAP
    9 x Pull ups
    15 x Push ups
    21 x Squats
    55 x DU's

Cool down:
Mobility


Monday 8 May 2017 - CrossFit

Warm up:
3 Min Shuttle runs
3 Rounds
40m 1 Arm Overhead kettlebell walk ( 20m each arm )
10 x Strict press BTN
20m Lunges

Mobility

  • Strength
    10 Min E2MOTM ( AHAP )
    1 x Strict Press
    2 x Push Press
    3 x Push Jerk
    4 x Split Jerk
  • Metcon
    5 Rounds of :
    :30 Max Effort Push Press ( 40/25 )
    :30 Max Effort Medball Cleans ( 15/10 )
    :30 Max Effort Burpees
    :30 Rest

Cool down:
Mobility


Saturday 6 May 2017 - CrossFit

Suicide Saturday

Warm up:
Run the Block
2 Rounds
20 x Kipping swings
20 x Squats
20 x Scap push ups

Mobility

  • Metcon
    For time

    100 x 1 Arm KB Snatches 24/12

    Rest 5:00

    30 x thrusters ( 40/25 )
    30 x burpee box jumps 24"/20"
    30 x pull ups
    30 x HSPU's
    30 x T2B

    Rest 5:00

    75 x Sit ups
    50 x DU's
    50 x Sit ups
    50 x DU's
    25 x Sit ups
    50 x DU's

Cool down:
Mobility


Friday 5 May 2017 - CrossFit

Warm up:
3 rounds
100m Run
20m Broadjump
10 x Clean pull unders
5 x Medball cleans

Mobility

  • Strength
    Every 90 seconds for 9:00
    10 x Floor Press ( AHAP )
  • Metcon
    12 Min AMRAP
    7 x Power Hang Power Clean ( 60/35 )
    9 x Wallballs ( 10/7 )
    12 x 10m Shuttle runs

    * Rest 1:00 then straight into
  • For Fun
    3 Min AMRAP
    Medball cleans ( 15/10 )

Cool down:
Foam roll


Thursday 4 May 2017 - CrossFit

Warm up:
8Min Partner Banded run
4 Rounds each
:30 On
:30 Off

Mobility

  • Metcon
    For Total reps

    6 Min AMRAP
    10 x Pull ups
    20 x Push ups
    30 x DU's

    * Rest 2:00

    6 Min AMRAP
    10 x KB Swings ( 32/16 )
    20 x Sit ups
    30 x DU's

    * Rest 2:00

    6 Min AMRAP
    10 x Box Jumps ( 24"/20" )
    20 x Pistol squats
    30 x DU's

Cool down:
Mobility


Wednesday 3 May 2017 - CrossFit

Warm up:
3 Min Shuttle Runs

3 Rounds
20m Overhead Duck walk
10 x Side lunges
10 x Overhead squats

Mobility

  • Strength #1
    Every 90 Seconds for 9:00
    10-8-6-4-2-2-2
    Over Head Squats
    AHAP
  • Strength #2
    8Min EMOTM
    5 x Snatch Balances
    AHAP
  • Metcon
    For Time
    21-15-9
    Overhead squats ( 40/20 )
    Bar facing Burpees

Cool down:
Mobility & Foam rolling


Tuesday 2 May 2017 - CrossFit

Warm up:
7 Min Skipping
3 Rounds
10 x Good Mornings
10 x Dive bombers

Mobility

  • Core
    4 Rounds
    :40 Hollow Hold
    :20 Rest
    :40 Side Plank
    :40 Rest
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Cool down:
Mobility


Monday 1 May 2017 - CrossFit

Warm up:
Tabata
Shuttle runs
Squat jumps

Scap pull ups
V-Sit ups

Mobility

  • Strength
    Every 90 Seconds for 9:00
    10 x Front rack Lunges ( AHAP )
  • Metcon
    For Time
    5 Rounds
    20m Overhead Plate lunges ( 25/15 )
    15 x Toes To Bar
    10 x Plate Thrusters ( 25/15 )
    200m Run

Cool down:
Mobility


Saturday 29 April 2017 - CrossFit

Warm up:
3 Rounds
100m Run
20m lunge ( elbow to floor )
20 x Scap pull ups
20 x Scap push ups

Mobility

  • Suicide Saturday
    For Time
    3 Rounds
    10 x OH Squats ( 50/25 )
    50 x DU's

    *rest 5 minutes

    5 Rounds
    10 x Clean & Jerks ( 50/25 )
    10 x Pull ups

    *rest 5 minutes

    800m Run
    100 x Squats

Cool down:
Mobility


Friday 28 April 2017 - CrossFit

Warm up:
Tabata
High Knees
Squat hops

Sally Thrusters

Mobility

  • Strength
    5 Rounds
    Min 1: 5 x Strict pull ups + 5 x Strict T2B
    Min 2: 10 x Ring Dips
  • Metcon
    12 Min Ascending Ladder
    2-4-6-8-10-12-14-16-etc
    Thrusters ( 40/25 )
    Burpee Box Overs ( 24"/20" )

Cool down:
Mobility


Thursday 27 April 2017 - CrossFit

Warm up:
800m run

Mobility

  • Strength
    Every 90 Seconds For 9 Minutes
    5 x Push Jerk ( AHAP )
  • Metcon
    For Time
    Run 400m
    20 x Push Press ( 60/25 )
    30 x Wall balls ( 10/7 )
    40 x Sumo Deadlift high Pull ( same as push press )
    50 x Burpees
    Run 400m

Cool down:
Mobility


Wednesday 26 April 2017 - CrossFit

Warm up:
3 Min Skipping
3 Rounds
10 x Clean Pulls
10 x Pull unders
10 x Hang squat cleans

Mobility

  • Strength #1
    Every 90seconds for 9 Minutes

    5 x Hang Power Cleans ( AHAP )
  • Strength #2
    12 Min E2MOTM
    5-4-3-2-2-1-1
    Hang squat Cleans
    Work up to a 1RM for the day
  • Metcon
    " The Heartbreak Kid "
    3 Rounds of:
    10 x Front squats ( 80/45 )
    20 x C2B/Pull ups
    50 x DU's

Cool down:
Mobility


Tuesday 25 April 2017 - CrossFit

Warm up:
3 Min Shuttle run
3 Rounds
1 Min Kettlebell overhead walk
1 Min Squat hold
1 Min Puppy dog

Mobility

  • Strength
    4 Rounds
    Min 1: Handstand Hold ( :40 Minimum )
    Min 1: Single Arm overhead lunge ( alternate every minute )
  • Metcon
    For Time
    50 x Kettlebell swings ( 24/16 )
    21 x Handstand Push ups
    50 x Lunges ( 24/16 )
    15 x Handstand Push ups
    50 x Box Overs ( 24"/20" )
    9 x Handstand Push ups

Cool down:
Mobility


Monday 24 April 2017 - CrossFit

Warm up:
Roxanne ( high knees )

2 Rounds
20 x Kipping Swings
10 x Hollow rock roll
10 x Strict press

Mobility

  • Strength
    10 Min EMOTM alternating
    Min 1: 10 x Strict presses
    Min 2: L-hold hang ( 40 seconds )
  • Metcon
    16 Min AMRAP
    15 x Medball cleans ( 15/10 )
    10 x Toes to Bar
    20 x 10m Shuttle sprints

Cool down:
Mobility


Friday 21 April 2017 - CrossFit

Warm up:
3 Rounds
20 x DU's
10 x Divebombers
10 x Lunges
10 x Nordic Hammie Curls

Mobility

  • Strength
    10 Min EMOTM Alternating
    5 x Seated KB Press ( AHAP )
    5 x Deadlifts ( AHAP )
  • Metcon
    15 Min AMRAP
    200m Run
    18 x Deadlifts ( 80/45 )
    15 x Wallballs ( 10/7 )
    12 x Burpees

Cool down:
Mobility


Thursday 20 April 2017 - CrossFit

Warm up:
10 Min Run
1:00 On
:30 Off

Mobility

  • Metcon
    4 Rounds For time
    25 x Jumping squats
    25 x Sit ups
    25 x Box Jumps ( 24"/20" )
    25 x Mountain CLimbers

Cool down:
Foam rolling


Wednesday 19 April 2017 - CrossFit

Warm up:
Tabata
( Bar only )
Snatch Pull
Tall Power Snatch

Overhead Pause squats ( PVC/Bar )

Mobility

  • Strength
    10 Min E2MOTM
    1 x Tall snatch
    1 x Hang snatch
    1 x Full snatch
    2 x Over head squats
  • Metcon
    4 Min AMRAP
    10 x Power snatches ( 30/15 )
    10 x OH Squats
    5 x Burpees over the bar

    * Rest 4:00

    4 Min AMRAP
    8 x Power snatches ( 40/20 )
    8 x OH Squats
    7 x Burpees over the bar

    * Rest 4:00

    4 Min AMRAP
    6 x Power snatches ( 50/25 )
    6 x OH Squats
    9 x Burpees over the bar

Cool down:
Mobility


Tuesday 18 April 2017 - CrossFit

Warm up:
5 Min Double under practice
2 Rounds
10 x Good mornings
10 x SDLHP
10 x WTF push ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 8 x Sumo Deadlift High Pull ( 50/25 )
    Min 2: 8 x Strict Handstand Push Ups
  • Metcon
    For Time
    100 x Double under buy in
    42-30-18
    Kettlebell swings ( 32/16 ) American
    Push ups
    100 x Double Under buy out

Cool down:
Mobility


Monday 17 April 2017 - CrossFit

  • Strength #1
    Use 15 Minutes to work up to a 20 Rep Max Back Squat
  • Strength #2
    10 Min E2MOTM
    2 x Push Press
    3 x Split Jerk
  • Metcon
    20 Min AMRAP
    5 x Bear Complex ( 40/25 )
    7 x Burpees over the bar
    9 x Pull ups

Thursday 13 April 2017 - CrossFit

Warm up:
3 Rounds
100m run
20m lizzard crawl
20m broad jump
20m Duck walk

Mobility

  • Strength
    Tabata
    Hollow rock hold

    Tabata
    L-sit
  • Metcon
    For Time ( 20min cap )
    100 x DU's
    50 x Push ups
    100 x DU's
    40 x Wallballs ( 10/7 )
    100 x DU's
    30 x Box Jumps ( 24"/20" )
    100 x DU's
    20 x Pistols
    100 x DU's
    10 x Wall climbers

Cool down:
Mobility


Wednesday 12 April 2017 - CrossFit

Warm up:
5 Min Shuttle runs

Wrists, elbows, shoulders, spine, hips, ankles

  • Strength
    Min 0-10 EMOTM
    3 x Power cleans
    Min 10-20 E2MOTM
    1 x Power clean
    1 x Squat clean
    1 x Hang power clean
    1 x Hang squat clean
  • Metcon
    8 Min AMRAP
    12 x Deadlifts ( 60/35 )
    9 x Hang squat clean
    6 x Burpees

Cool down:
Mobility


Tuesday 11 April 2017 - CrossFit

Warm up:
Tabata
Hang

2 Minutes puppy dog pose

Mobility

  • Strength
    5 Rounds of:
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Hand Stand Hold
    :20 Rest
  • Metcon
    21 Min EMOTM
    Min 1: 12 x Pull ups
    Min 2: 10 x HSPU's
    Min 3: 8 x 10m Shuttle sprints

Cool down:
Mobility


Monday 10 April 2017 - CrossFit

Warm up:
Tabata
Side shuffle
Tempo squats

Leg swings ( back to front )
Leg swings ( side to side )

Mobility

  • Strength
    12 Min E2MOTM
    Front squat
    10-8-6-4-2-1
  • Metcon
    14 Minute AMRAP
    6 x Front squats ( 50/25 )
    9 x Burpees over the bar
    30 x Double Unders

Cool down:
Mobility


Friday 7 April 2017 - CrossFit

Warm up:
60m Bear Crawl
60m Burpee broad jump
30 x Clean pull under

Mobility

  • Strength
    Every 90 seconds for 12 Minutes
    Power Cleans
    10-9-8-7-6-5-4-3-2
  • Metcon
    For Time ( 17Min Cap )
    50-40-30-20-10
    Wallballs ( 10/7 )
    Sit ups

Cool down:
Mobility


Thursday 6 April 2017 - CrossFit

Warm up:
Thunder up downs

Mobility

  • Strength
    10 Min EMOTM
    Odd: 10 x Front Rack lunges
    Even: 20 x Hollow rocks
  • Metcon
    For Time
    21-15-9
    Medball cleans ( 15/10 )
    Box Jumps ( 24"/20" )
    Sumo Deadlift High Pull ( 32/24 )

Cool down:
Mobility


Wednesday 5 April 2017 - CrossFit

Warm up:
5 Min Skipping

3 Rounds ( PVC )
10 x Snatch deadlifts
10 x Muscle snatch
10 x Power snatch
10 x OH squats

Mobility

  • Strength
    Every 90seconds For 18 Min

    1 x Power snatch
    1 x Tall Snatch
    1 x Drop Snatch
    2 x OH Squats
  • Metcon
    Open 14.1

    10 Min AMRAP
    15 x Power snatches ( 35/25 )
    30 x DU's

Cool down:
Mobility


Tuesday 4 April 2017 - CrossFit

Warm up:
3 Rounds
100m run
15 x Kipping swings
15 x KB Swings
15 x V-Sit ups

Mobility

  • Strength
    10 Min EMOTM
    Min 1: 5-10 Strict toes to bar
    Min 2: 40seconds Plank
  • Metcon
    5 Rounds
    For Total reps
    Min 1: Toes to bar
    Min 2: 10m Shuttle sprints
    Min 3: KB Swings ( 32/16 ) american
    Min 4: Rest

Cool down:
Mobility


Monday 3 April 2017 - CrossFit

Warm up:
3 Min Shuttle run
Sally Thrusters

Mobility

  • Strength
    10 Min EMOTM
    5 x Deadlifts ( increase weight every set )
    5 x Strict Handstand Push ups
  • Metcon
    5 Rounds ( 9:40 total time )
    :40 Max Effort Thrusters ( 40/25 )
    :20 Rest
    :40 Max Effort Burpees
    :20 Rest

Cool down:
Mobility


Friday 31 March 2017 - CrossFit

Warm up:
3 Min Shuttle run
3 Rounds
10 x Kipping swings
10 x Nordic hammie curls
20m Lunges

Mobility

  • Metcon
    For total Rounds

    5 Min AMRAP
    8 x Pull ups
    12 x Deadlifts ( 80/65 )
    16 x Pistol Squats

    * Rest 2:00

    6 Min AMRAP
    8 x Pull ups
    12 x Power Cleans ( 60/35 )
    16 x Pistol Squats

    * Rest 2:00

    7 Min AMRAP
    8 x Pull Ups
    12 x Push Press ( 40/25 )
    16 x Pistol Squats

Cool down:
Mobility


Thursday 30 March 2017 - CrossFit

Warm up:
3 Rounds
20 x DU's
15 x V-Sit ups
10 x Medball cleans

Mobility

  • Endurance
    8 Min AMRAP
    Double unders
  • Metcon
    For Time ( 15 Min Cap )
    100 x DU's
    75 x Abmat sit ups
    50 x Medball cleans
    25 x Burpees

Cool down:
Mobility


Wednesday 29 March 2017 - CrossFit

Warm up:
Run the block

3 Rounds
40m Side shuffle
40m backwards run
40m high knees

Mobility

  • Metcon
    24min EMOTM
    Min 1: Run 20m Shuttles ( 20m = 1 rep )
    Min 2: Max Effort Push ups
    Min 3: Max Effort Hang Power Cleans ( 60/35 )
    Min 4: Rest

Cool down:
Mobility


Tuesday 28 March 2017 - CrossFit

Warm up:
Tabata
10m Shuttle sprints
Walking lunges

Duck walk
Lizzard crawl

Mobility

  • Strength
    10 Min EMOTM Alternating
    Odd: 5 x Strict press
    Even: 10 x Back squat
  • Metcon
    For Time
    5 Rounds
    15 x Wallballs ( 10/7 )
    12 x Box Jumps (24"/20" )
    9 x HSPU's

Cool down:
Mobility


Monday 27 March 2017 - CrossFit

Warm up:
3 Rounds
15 x Snatch Pull unders
15 x Kipping swings

Mobility

  • Strength
    4 Rounds

    :40 Max Effort L-Hold Hang
    :20 Rest
    :40 Max Effort Side Plank
    :20 Rest
  • Metcon
    20 Min AMRAP
    15 x Burpees
    12 x Power snatches ( 40/25 )
    9 x Toes To Bar

Cool down:
Mobility


Friday 24 March 2017 - CrossFit

Warm up:
5 Min Skipping
3 Rounds
1 Min Squat hold
1 Min Scap pull ups
1 Min Scap Push ups

Mobility

  • The Open 17.5
    10 rounds for time:

    - 9 Thrusters
    - 35 Double Unders

    M: 43 Kg
    F: 29kg

Cool down:
Mobility


Thursday 23 March 2017 - CrossFit

Warm up:
Thunder squats
Hip mobility ( ROMWOD )

  • Metcon
    30 Min EMOTM
    Even: 100m Run ( 10 x 10m shuttles )
    Odd: 15 x Air squats / 15 x Kettblebell swings ( 32/16 )

Cool down:
Mobility


Wednesday 22 March 2017 - CrossFit

Warm up:
Tabata
Burpee Broad Jump
High Knees

Lunges
Strict press

Mobility

  • Strength
    10 Min EMOTM
    10-9-8-7-6-5-4-3-2-1
    Push jerk
  • Metcon
    8 Min AMRAP
    7 x Squat Cleans ( 60/35 )
    5 x Push press
    30 x Double unders

Cool down:
Mobility


Tuesday 21 March 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Hang snatch
10 x Kipping swings
10 x Clean pull unders

Mobility

  • Metcon
    For Time
    Hang Power Snatch ( 40/20 )
    25-20-15-10-5
    Abmat sit ups
    50-40-30-20-10
    Double unders
    100-80-60-40-20

    Rest 5:00

    3 Rounds
    15 x C2B / pull ups
    15 x Ring dips
    15 x Power cleans ( 50/25 )
    400m Run

Cool down:
Mobility


Monday 20 March 2017 - CrossFit

Warm up:
Sally Medball cleans

Mobility

  • Strength
    Every 90 seconds for 12 Min
    7-7-5-5-3-3-1-1-1
    Front Squats
    AHAP
  • Metcon
    13 Min AMRAP
    15 x Medball Cleans ( 15/10 )
    12 x Pull ups
    9 x Burpees

Cool down:
Mobility


Friday 17 March 2017 - CrossFit

Warm up:
3 Min Shuttle run
3 Rounds
10 x Good Mornings
10 x KB Swings
20m Bear crawl

Mobility

  • The Open 17.4
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts, 225 lb.
    55 wall-ball shots, 20-lb. ball to 10-ft. target
    55-calorie row
    55 handstand push-ups

Cool down:
Mobility


Thursday 16 March 2017 - CrossFit

Warm up:
3 Rounds
20 X DU's
20 x Scap Pull ups
20 x Scap push ups

Mobiliy

  • Strength
    10 Min EMOTM
    Even : 10 x Strict Pull ups
    Odd : Max Effort Broad Jumps
  • Metcon
    10 Min AMRAP
    5 x Pull ups
    10 x Power Snatches ( 40/20 )
    15 x Box Jumps ( 24"/20" )

Cool down:
Mobility


Wednesday 15 March 2017 - CrossFit

Warm up:
Tabata
10m Shuttles
Hand stand Hold

Squat hold
Dynamic ankle stretch

Mobility

  • Metcon
    For time

    2 Rounds
    50 x Wallballs ( 10/7 )
    25 x Hand stand push ups

    *rest 5:00

    For time

    100 x Sit ups
    80 x Push ups
    60 x Pistols

Cool down:
Mobility


Tuesday 14 March 2017 - CrossFit

Warm up:
Roxanne

3 Rounds
10 x Kipping swings
10 x Strict press
10 x V-Situps

Mobility

  • Strength
    #1
    6 Min EMOTM
    5 x Strict press
    AHAP
    #2
    6 Min EMOTM
    5 x Push press
    AHAP
  • Metcon
    15 Min AMRAP
    5 x Toes to Bar
    10 x Hang power Cleans ( 50/25 )
    15 x Push Press
    200m Run

Cool down:
Mobility


Monday 13 March 2017 - CrossFit

Warm up:
3 Rounds
30 x DU's
10 x KB Swings
10 x Squats
10 x Dive bombers

Mobility

  • Strength/Core
    4 Rounds
    :40 Max Effort Hollow rock
    :20 Rest
    :40 Max Effort Side Plank
    :20 Rest
  • Metcon A
    4 Min AMRAP
    10 x Medball Cleans ( 15/10 )
    10 x Burpees over the ball

    *Rest 1 Minute
  • Metcon B
    4 Min AMRAP
    10 x KB swings ( 32/16 )
    20 x DU's

    * Rest 1:00
  • Metcon C
    4 Min AMRAP
    20 x Push Ups
    20 x Jumping lunges

Cool down:
Mobility


Friday 10 March 2017 - CrossFit

  • The Open 17.3
    Prior to 8:00, complete:

    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, (95 / 65 lb.)

    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches (135 / 95 lb.)

    **Prior to 12:00, 3 rounds of:*
    8 chest-to-bar pull-ups
    4 squat snatches (185 / 135 lb.)

    **Prior to 16:00, 3 rounds of:*
    9 chest-to-bar pull-ups
    3 squat snatches (225 / 155 lb.)

    **Prior to 20:00, 3 rounds of:*
    10 chest-to-bar pull-ups
    2 squat snatches (245 / 175 lb.)

    Prior to 24:00, 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265 / 185 lb.)

    *If all reps are completed, time cap extends by 4 minutes.


Wednesday 8 March 2017 - CrossFit

Warm up:
5 Min Skipping
3 Rounds
10 x Clean pull unders
10 x Front squats
10 x Strict press

Mobility

  • Strength
    Every 90 Seconds for 15 Minutes

    3 x Power Cleans
    2 x Front squats
    1 x Push press
    1 x Push Jerk

    Work up to a heave set for the day
  • Metcon
    7 Min AMRAP
    5 x Thrusters ( 50/30 )
    7 x Box Jumps ( 24"/20" )
    9 x Pull ups

Cool down:
Mobility


Tuesday 7 March 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Good mornings
10 x Kettlebell swings
10 x Dive bombers

Mobility

  • Strength
    Deadlift
    5--5-5
    AHAP
  • Metcon
    For time
    21-15-9
    Deadlifts ( 100/65 )
    Burpees over the bar
    Run 400m After each round

Cool down:
Mobility


Monday 6 March 2017 - Advanced

Warm up:
Tabata
Shuttle runs
Squats

Side shuffles
Push ups

Mobility

  • Strength
    12 Min EMOTM
    Even : 8 x Front rack lunges
    Odd : 5 x Strict Hand stand push ups
  • Metcon
    12 Min AMRAP
    50 x DU's
    40 x Lunges
    30 x sit ups
    20 x Burpees
    10 x HSPU's

Cool down:
Mobility


Thursday 2 March 2017 - CrossFit

Warm up:
6 Min Banded Partner run
:30 On
:30 Off

2 Rounds
1 Min Squat hold
1 Min Seated Straddle

Mobility

  • Core
    4 Rounds
    :40 Max Effort L-sit
    :20 Rest
    :40 Max Effort side plank
    :20 Rest
  • Metcon
    15 Min AMRAP
    30 x Medball Cleans ( 15/10 )
    30 x Wall walkers
    30 x Burpees
    30 x 20m Shuttle sprints

Cool down:
Mobility


Wednesday 1 March 2017 - CrossFit

Warm up:
3 Min Jog
3 Rounds
10 x Snatch Deadlift into high pull
10 x Muscle Snatch
10 x Tall Power snatch

Mobility

  • Strength
    5 Min EMOM
    5 x Power Snatch

    4 Min EMOM
    4 x Power Snatch

    3 Min EMOM
    3 x Power Snatch

    2 Min EMOM
    2 x Power Snatch

    * Then
    1-1-1
    Heavy singles
  • Metcon
    7 Min AMRAP
    10 x Power snatches ( 50/25 )
    20 x Push Ups

Cool down:
Mobility


Tuesday 28 February 2017 - CrossFit

Warm up:
5 Min DU Practice
3 Rounds
10 x Hollow rocks
10 x Supermans
10 x Kipping swings

Mobility

  • Metcon
    15 Min AMRAP
    10 x HSPU's
    20 x Pistols
    50 x DU's
  • Strength
    For Time
    50 x Strict Pull ups
    50 x Toes To Bar

Cool down:
Mobility


Monday 27 February 2017 - CrossFit

Warm up:
Zen Archery ( 6Minutes )

3 Rounds
10 x Clean pull unders
10 x Front squat
10 x Push ups

Mobility

  • Metcon
    20 Minutes EMOTM ( 5 Rounds )
    Min 1: Max Effort Wallballs ( 10/7 )
    Min 2: Max Effort Power cleans ( 40/25 )
    Min 3: Max Effort Burpees
    Min 4: Rest
  • The Open 17.1
    10 DB snatches
    15 Burpee box jump-overs
    20 DB snatches
    15 Burpee box jump-overs
    30 DB snatches
    15 Burpee box jump-overs
    40 DB snatches
    15 Burpee box jump-overs
    50 DB snatches
    15 Burpee box jump-overs

    Rx:
    m 50lbs/24in
    F 35lbs/20in

    20 min time cap

Cool down:
Mobility


Friday 24 February 2017 - CrossFit

Warm up:
5 Min Shuttle run

3 rounds
10 x Kettlebell swings ( american )
10 x Jump knee tucks
10 x Divebombers

Mobility

  • The Open 17.1
    10 DB snatches
    15 Burpee box jump-overs
    20 DB snatches
    15 Burpee box jump-overs
    30 DB snatches
    15 Burpee box jump-overs
    40 DB snatches
    15 Burpee box jump-overs
    50 DB snatches
    15 Burpee box jump-overs

    Rx:
    m 50lbs/24in
    F 35lbs/20in

    20 min time cap

Cool down:
Mobility


Thursday 23 February 2017 - CrossFit

Warm up:
3 Minute Zen Archer

3 Rounds
5 x 20m Run
20m lunge ( elbows touching ground )
20m duck walk
20 x Kipping swings

Mobility

  • Metcon
    30 Min EMOTM ( 6 Rounds )
    Min 1: 12 x Pistol squats
    Min 2: 10 x Kettlebell swings ( 32/16 )
    Min 3: 8 x Pull ups
    Min 4: 10 x 10m shuttle sprints
    Min 5: 12 x Plate Thrusters ( 25/15 )

Cool down:
Mobility


Wednesday 22 February 2017 - CrossFit

Warm up:
5 Min Shuttle runs

3 Rounds
10 x Medball cleans
10 x Divebombers

Mobility

  • Strength
    Every 90 seconds for 15 Minutes

    2 x Hang power clean
    2 x Hang squat clean

    Work up to a heavy set
  • Metcon A
    7 Minute AMRAP

    6 x 1 Arm DB Snatch ( 25/10 )
    6 x Burpees
    6 x Deadlifts ( 100/55 )

    Straight into
  • B
    4 minutes to establish a 1RM hang squat clean

Cool down:
Mobility


Tuesday 21 February 2017 - CrossFit

Warm up:
3 Rounds

100m Run
10 x Scap push ups
10 x Scap pull ups
10 x Hollow rocks
10 x Supermans

Shoulder mobility

  • Strength
    4 Rounds of:

    :40 Max Effort L-Hold hang
    :20 Rest
    :40 Max Effort
    :20 Rest
  • Metcon
    21-15-9

    Push press ( 60/35 )
    Toes to bar
    Box overs ( 24"/20" )

Cool down:
Mobility


Monday 20 February 2017 - CrossFit

Warm up:
Tabata
Side shuffles
High knees

Kettlebell swings
Squats

Mobility

  • Strength
    Back squat ( 10 minutes )
    5-5-5-5-5

    Work up to a heavy 5 rep max
  • Metcon
    12 Min Ascending ladder
    2-4-6-8-10-12-14-16-etc
    Kettlebell swings ( 32/16 )
    Burpees
    30 x Double unders after each round

Cool down:
Mobility


Thursday 16 February 2017 - CrossFit

Warm up:
3 Rounds
100m Run
10 x Scap pull ups
10 x Clean & jerk ( bars only )
10 x Squats

Mobility

  • Skill
    10 Minutes]
    Clean & Jerk progressions and skill
    Work up to a comfortable Metcon weight
  • Metcon
    20 Min AMRAP
    5 x Pull ups
    10 x Push ups
    15 x Squats
    3 x Clean & Jerks ( 60/35 )
    6 x Dealifts

Cool down:
Mobility


Wednesday 15 February 2017 - CrossFit

Warm up:
3 min Shuttle run

3 Rounds
10 x Snatch lift off
10 x High pulls
10 x Muscle snatches
10 x Heaving snatch balance

Mobility

  • Strength
    Every 90 Seconds for 9:00

    5 x Touch n Go Power Snatch
    work up to a heavy 5 rep max
  • Strength B
    3 x 3 Snatch Pulls ( 110% )
  • Metcon
    3 Rounds for time
    12 x Power Snatches ( 40/25 )
    15 x Wallballs ( 10/7 )

Cool down:
Mobility


Tuesday 14 February 2017 - CrossFit

Warm up:
5 Min Skipping

3 rounds
10 x hollow rocks
10 x Supermans
10 x Squat hops

Foam roll calves, ankle mobility

  • Strength
    12 Min EMOTM ( 4 Rounds )
    Min 1: 8 x Hand Stand Push Ups
    Min 2: 10 x Ring dips
    Min 3: 50/30 Double unders
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Cool down:
Mobility


Monday 13 February 2017 - CrossFit

Warm up:
3 Min Shuttles

3 Rounds
5 x Medball cleans
10 x Thrusters ( bars/PVC's )
15 x Jump knee tucks
20 x Kipping swings

Mobility

  • Metcon A
    #1 6 Min AMRAP
    15 x Medball cleans ( 15/10 )
    9 x Burpees over the ball

  • Metcon B
    #2 6 Min AMRAP
    15 x Push ups
    9 x Box jumps ( 24"/20" )
  • Metcon C
    #3 6 Min AMRAP
    15 x Thrusters ( 40/25 )
    9 x Pull ups

Cool down:
Mobility


Friday 10 February 2017 - CrossFit

Warm up:
3 Min Shuttle runs
Sally squats

Mobility

  • Strength
    4 Rounds of:
    :40 Max Effort Ring dips
    :20 Rest
    :40 Max Effort strict toes to bar
    :20 Rest
  • Metcon
    14 Min AMRAP
    25 x Medball cleans ( 15/10 )
    25 x Push ups
    25 x Toes to bar

Cool down:
Mobility


Thursday 9 February 2017 - CrossFit

Warm up:
Run the Block
1,2km

Foam Roll

  • Endurance
    For Time

    150 x Burpee Box Overs ( 24"/20" )

Cool down:
Mobility


Wednesday 8 February 2017 - CrossFit

Warm up:
5 Min Double under practice

3 Rounds
10 x Strict press
10 x Push Press
10 x Strict press behind the neck

Shoulder & T-spine mobility

  • Strength 1
    10 Min EMOTM
    5 x Strict press
    Work up to a heavy 5 Rep max
  • Strength 2
    10 Min EMOTM
    5 x Push press
    Work up to a heavy 5 Rep max
  • Metcon
    7 Min AMRAP

    10 x Push Press ( 50/25 )
    30 x Double unders

Cool down:
Mobility


Tuesday 7 February 2017 - CrossFit

Warm up:
3 Rounds

80m Backwards run
20m Lunges
20m bear crawl
10 x Clean pull unders

Mobility

  • Strength
    12 Minutes
    6 Rounds
    20m Single Arm kettlebell overhead lunge ( 3 lengths per arm alternating rounds )
  • Metcon
    3 x 4Min AMRAP's ( Rest 1min between WOD's )

    #1
    7 x Hang power cleans ( 60/35 )
    5 x Burpees

    #2
    15 x Kettlebell swings ( 32/16 )
    10 x Box Jumps ( 24"/20" )

    #3
    5 x 20m shuttle sprints
    5 x 20m lunges

Cool down:
Mobility


Monday 6 February 2017 - CrossFit

Warm up:
3 Min Shuttle run

Tabata
Push ups
Sit ups
Squats
Scap pull ups

Mobility

  • Strength
    10 Min E2MOTM
    Back Squat
    5-5-5-5-5
    Work up to a 5 Rep max
  • Metcon
    18 Min AMRAP
    50 x DU's
    40 x Squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups

Cool down:
Mobility


Friday 3 February 2017 - CrossFit

Warm up:
3 Min Run

1 Min on each
Scap pull ups ( active hollow position )
Squat hold
Ankle stretch

Mobility

  • Strength
    6 Rounds ( 11:40 total time )

    :40 L-Hold hang
    :20 rest
    :40 Side Plank
    :20 Rest
  • Metcon
    For time
    21-15-9-15-21
    Medball cleans ( 15/10 )
    Abmat sit ups

Cool down:
Mobility


Thursday 2 February 2017 - CrossFit

Warm up:
3 Rounds

100m run
10 x KB Swings
10 x Goblet squats
30 x Mountain climbers

Mobility

  • Strength
    10 Min E2MOTM
    Deadlift
    10-8-6-4-2
    Increase weight every set
  • Metcon
    4 Rounds for total reps ( 15Min )

    1:00 Max Effort KB Swings ( 24/16 )
    1:00 Max Effort Push press ( 40/25 )
    1:00 Max Effort DU's
    1:00 Rest

Cool down:
Mobility


Wednesday 1 February 2017 - CrossFit

Warm up:
Tabata
#1 Side Shuffle
High knees

#2 Backwards run
Butt kicks

Foam roll

  • Endurance
    4 Rounds

    4 x 1:00 Max Effort 20m Shuttles
    :20 Rest

    Rest 1:00 After each round
  • Strength
    5 x 15 Strict HSPU's

    Rest 1:00 after each set

Cool down:
Mobility


Tuesday 31 January 2017 - CrossFit

Warm up:
3 Min Light run

3 Rounds
1 Min on each
Squat hold
Box Prayer hold ( Shoulders/T-spine )
Calve stretch ( Uprights )

  • Strength
    10 Min EMOTM
    Front Squat
    5-5-5-5-5 ( AHAP )

  • Metcon
    6 Rounds

    :30 Max Effort Thrusters ( 60/35 )
    :30 Max Effort Burpees
    :30 Max Effort Box Jumps
    :30 Rest

Cool down:
Mobility


Monday 30 January 2017 - CrossFit

Warm up:
5 Min Skipping Practice

3 Rounds

10 x Kipping swings
10 x Scap push ups
10 x Squats

Foam roll Calves and Ankles

  • Strength
    5 Rounds of
    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Pistol Squats
    :20 Rest
  • Metcon
    18 min EMOTM
    5 x Pull ups
    10 x Squats
    Max Effort Double under for the rest of the minute
    Total DU's = Score

Friday 27 January 2017 - CrossFit

Warm up:
5 Min Skipping

3 rounds
10 x Scap pull ups
10 x Scap push ups
10 x Side lunges

Mobility

  • Strength
    10 Min EMOTM

    Min 1: 8 x Strict pull ups
    Min 2: 8 x Ring dips
  • Metcon
    15 Min AMRAP

    *3 Rounds Cindy
    5 x Pull ups
    10 x Push ups
    15 x Squats
    *1 Round
    30 x DU's
    15 x Hang power cleans ( 50/30 )

Cool down:
Mobility


Thursday 26 January 2017 - CrossFit

Warm up:
6 Minutes

:30 Partner Banded run
:30 Rest

2 Rounds

1 Minute Hand stand hold
1 Minute russian baby maker hold

Mobility

  • Strength
    10 Min EMOTM

    Even : 3 x Wall climbers
    Odd : Max Effort 20m Shuttle sprints
  • Metcon
    For time ( 15 Min Cap )
    3-6-9-12-15-18-21
    Hand stand push ups
    Kettlebell swings ( 24kg/16kg ) American
    Jumping lunges


Cool down:
Mobility


Wednesday 25 January 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds

10 x Deadlifts
10 x Clean pull under
10 x Front squat

Mobility

  • Strength
    Every 2 Min For 12Min

    1 x Power clean
    1 x Front squat
    1 x Hang power clean
    1 x Front squat
    1 x Jerk
  • Metcon
    12 Min AMRAP

    50 x Wallballs ( 10/7 )
    30 x Toes to bar
    10 x Burpees

Cool down:
Mobility


Tuesday 24 January 2017 - CrossFit

Warm up:
3 Min Shuttle Runs

Tabata
Jump knee tucks
Dive bombers

Mobility, foam roll calves and ankles

  • Endurance
    12 Min EMOTM

    Odd : Max Effort Double unders
    Even : Side plank ( switch sides every round )
  • Metcon
    15 Min AMRAP

    20 x Push ups
    40m Lunges
    60 x Double unders

Cool down:
Mobility


Monday 23 January 2017 - CrossFit

Warm up:
3 Rounds

5 x 20m Shuttles
10 x Hollow rocks
10 x Supermans
10 x Kipping swings
10 x 3 Second Pause squats

Hips, shoulder Mobility

  • Strength
    ( every 90 seconds )
    10-8-6-5-4-2-1-1-1-1
    Push press ( AHAP )
    7 x Toes to bar each set
  • Metcon
    6 Rounds for total reps

    :30 Max Effort Push press ( 40/25 )
    :30 Max Effort Wallballs ( 10/7 )
    :30 Max Effort Burpees
    :30 Rest

Cool down:
Mobility


Thursday 19 January 2017 - CrossFit

Warm up:
3 Rounds
100m shuttle runs
20m Bear crawl
20m broad jumps
10 x Dive bombers

Mobility

  • Metcon A
    6 Min AMRAP
    5 x Pull ups
    10 x push ups
    15 x Sit ups

    1:00 to switch
  • Metcon B
    6 Min AMRAP

    10 x 20m shuttles
    20 x Medball cleans ( 15/10 )
    40 x Mountain Climbers

    1:00 Switch
  • Accessory
    5 Min AMRAP

    Burpees
  • Strength
    6 x 20m Single Arm Kettlebell overhead Lunge ( 3 lengths per arm )

Cool down:
Mobility


Wednesday 18 January 2017 - CrossFit

Warm up:
3 Min Shuttle runs

3 Rounds

10 x Deadlift shrug
10 x High pulls
10 x Clean pull unders
10 x Push press

Shoulder Mobility

  • Strength
    20 Min E2MOTM

    7 x Deadlifts
    5 x Power cleans
    1 x Push Press
    1 x Push jerk
    1 x Split jerk
  • Metcon
    7 Min AMRAP

    15 x Push press ( 50/25 )
    15 x Box Jump overs ( 24"/20" )

Cool down:
Mobility


Tuesday 17 January 2017 - CrossFit

Warm up:
5 Min Double under practice

Shoulder and T-spine mobility

  • Strength
    10 Min E2MOTM
    8 x Seated Kettlebell press
    AHAP
  • Metcon A
    8 Min AMRAP
    8 x Sumo Deadlift High pull
    8 x Kettlebell swings ( 32/16 ) american
    8 x Goblet squats

    Straight into
  • Metcon B
    200 x DU's for time

Cool down:
Mobility


Monday 16 January 2017 - CrossFit

Warm up:
Tabata
High Knees
Push ups

Butt Kicks
Squats

Mobility

  • Strength
    4 Rounds

    :40 Max Effort push ups
    :20 Rest
    :40 Max Effort Strict pull ups
    :20 Rest
  • Metcon
    4 Rounds
    4 Min AMRAP
    5 x Burpees
    7 x Hang power cleans ( 50/25 )
    9 x Squats

    Rest 1:00

Cool down:
Mobility


Saturday 14 January 2017 - CrossFit

Suicide Saturdays

Warm up:
3 Rounds
5 x 20m shuttles
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings

Shoulder, hip, spine mobility

  • Metcon
    4 Rounds For time ( 45min Cap )

    1 Round Barbara
    * 20 x Pull ups
    30 x push ups
    40 x sit ups
    50 x Squats
    1 Round Marston
    * 1 x Deadlift ( 120kg/85kg )
    10 x Toes to Bar
    15 x Bar Facing Burpees

    Rest 3:00 after each round.

Cool down:
Foam roll


Friday 13 January 2017 - CrossFit

Warm up:
Tabata

Jump knee tucks
Mountain climbers

Ankle and calf foam rolling, shoulder mobility

  • Strength
    10 Min skill practise
    Turkish get ups
  • Metcon
    For Time ( 15min Cap )

    50 x Kettlebell swings ( 24/16 ) american
    50 x Box Jumps ( 24"/20" )
    50 x Single arm overhead lunges ( 25/12 ) 25 per arm
    200 x DU's

Cool down:
Mobility


Thursday 12 January 2017 - CrossFit

Warm up:
3 Rounds
1 Min Hang
1 Min Squat
1 Min wall split

Hip mobility, Wall squat, couch stretch

  • Strength
    4 Rounds

    1 Minute inverted Plank
    1 Minute L-Hold hang
    1 Minute hollow rock
  • Metcon
    Death by Medball cleans

    On a running clock, add 2 reps each minute until you can no longer complete the round in the minute.

Cool down:
Mobility


Wednesday 11 January 2017 - CrossFit

Warm up:
3 Min Shuttle runs

Burgener snatch progression

Mobility

  • Snatch development
    Snatch lift off
    High pull from knees
    Muscle snatch
    Heaving snatch balance
    Snatch balance
    Tall snatch
    Full snatch
  • Metcon
    For Time

    " Randy "
    75 x Power snatches ( 32/20 )

Cool down:
Mobility


Tuesday 10 January 2017 - CrossFit

Warm up:
Tabata
:20 Burpee Broad Jump
:10 High knees

:20 Jumping squats
:10 Butt Kicks

RomWOD

  • Metcon
    For Time ( 20Min Cap )
    50-40-30-20-10
    Squats
    Push ups
    sit ups

Cool down:
Mobility


Monday 9 January 2017 - CrossFit

Warm up:
3 Rounds

20 x Hollow Rocks
20 x Supermans
20m lunges ( runners pose )

Mobility

  • Strength
    12 Min EMOTM
    4 Rounds
    Min 1: 10 x Strict pull ups
    Min 2: 10 x Bent over rows ( single arm )
    Min 3: Handstand hold
  • Metcon
    6 Min AMRAP
    8 x Pull ups
    8 x 6" target burpees

    Straight into

    6 Min AMRAP
    8 x Deadlifts ( 80/55 )
    8 x HSPU's

Cool down:
Mobility


Monday 12 December 2016 - CrossFit

Warm up:
3 Rounds
30 x DU's
10 x Divebombers
10 x Scap pull ups
10 x Squat jumps

Mobility

  • Strength
    4 Rounds

    :40 Max Effort Strict pull ups
    :20 Rest
    :40 Max Effort sit ups
    :20 Rest
  • Metcon
    For time in teams of 2
    Time cap: 20 minutes

    100 x Pull ups
    100 x Medball cleans (15/10)
    100 x Medball sit ups
    100 x Burpees

Cool down:
Mobility


Friday 9 December 2016 - CrossFit

Warm up:
8 Min of:
:30 On ( 1 x Forward/1 x Backwards )
:30 Off
Banded Partner run

Mobility

  • Strength
    10 Min EMOTM

    Min 1: 7 x Strict HSPU's
    Min 2: 14 x Ring Dips
  • Metcon
    "Karen" With a Twist

    150 Wallballs for time ( 10/7 )
    Every Minute on the minute stop and do 3 Burpees

Cool down:
Mobility


Thursday 8 December 2016 - CrossFit

Warm up:
5 Min Skipping

3 Rounds

15 x Hollow rocs
15 x Supermans
15 x Kipping swings

Mobility

  • Metcon A
    5 Minute AMRAP

    10 x Hang power cleans ( 50/25 )
    10 x Front squats

    Rest 2:00
  • Metcon B
    20 Min AMRAP

    50 x DU's
    * 2 Rounds of Cindy
    - 5 x Pull ups
    - 10 x Push ups
    - 15 x Squats

Cool down:
Mobility


Wednesday 7 December 2016 - CrossFit

Warm up:
5 Min Shuttle runs
4 Min Swim ( Hollow rock & Superman )

2 Rounds

10 x Snatch deadlift
10 x High Pulls
10 x Pull unders

Mobility

  • Strength
    20 Min EMOTM

    Min 0-10
    5 x Touch n Go Power snatches

    Min 10-20
    2 x Touch n Go Power snatches
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 6 December 2016 - CrossFit

Warm up:
3 Rounds

200m shuttle run
10 x Nordic Hammie curls
10 x WTF Push ups
10 x Inch worms

Mobility

  • Strength
    4 Rounds

    :40 Max Effort Deadlift @ 75% of 1RM
    :20 Rest
    :40 Max Effort goodmornings @ 50% BW
    :20 Rest
  • Metcon
    4 Min AMRAP
    8 x Deadlifts ( 80/45 )
    8 x Burpees over the bar

    Rest 1:00

    4 Min AMRAP

    8 x Box Jumps ( 24"/20" )
    8 x Single Arm Kettlebell snatch ( 24/12 )

    Rest 1:00

    4 Min AMRAP

    8 x Kettlebell taters ( 32/16 )
    8 x Burpees

Cool down:
Mobility


Monday 5 December 2016 - CrossFit

Warm up:
Tabata
Hang
Hand stand hold

Squat hold
Mountain climbers

Mobility

  • Strength
    12 Min EMOTM
    4 Rounds
    Min 1: 5 x Strict Pull ups + 5 x Kipping pull ups + 5 x T2B
    Min 2: 12 x Shrimp Squats
    Min 3: 9 x Hand Stand Push ups
  • Metcon
    8 Min AMRAP
    20 x Medball cleans ( 15/10 )
    15 x Hand release push ups
    10 x T2B

Cool down:
Mobility


Thursday 1 December 2016 - CrossFit

Warm up:
8 Minutes
4Min Crawl
4Min Run
:30 On
:30 Off

Mobility

  • Strength
    4 Rounds of:
    :40 ME L-Sit
    :20 Rest
    :40 ME Strict T2B
    :20 Rest
  • Metcon
    Partner WOD

    Partner A:
    100 x DU's
    50 x Pull ups
    100 x Lunges with medball ( 15/10 )
    50 x sit ups with ball
    100 x Medball Cleans ( 15/10 )
    50 x Sit ups with ball
    100 x Lunges with Medball
    50 x Pull ups
    100 x DU's

    Partner B: Holds 15/10kg plate overhead
    30 Min Cap

Cool down:
Mobility


Tuesday 29 November 2016 - CrossFit

Warm up:
3 Rounds

1min Shuttles
1min Squat hold
1min Hang

Mobility

  • Strength
    12 min EMOTM

    Min 1: 10 x Strict HSPU's
    Min 2: 10 x Strict Pull ups
    Min 3: 10 x KB Swings (32/16) american
  • Metcon
    Min 0-4
    2 Rounds of
    6 x Thrusters ( 40/25 )
    6 x Burpees

    Min 4-8
    2 Rounds of
    8 x Thrusters
    6 x Burpees

    Continue with this sequence every 4 Minutes and adding 2 thrusters to the round until you cannot complete the round within the 4 minute window.

Cool down:
Mobility


Monday 28 November 2016 - CrossFit

Warm up:
5 Min Shuttle run

2 Rounds

10 x Strict press
10 x Front squats
10 x V-sit ups

Hips, shoulders and T-spine Mobility

  • Strength
    15 Min EMOTM
    Min 0-5
    5 x Max Effort Strict press
    Min 5-9
    4 x Max Effort Strict press ( increased weight )
    Min 9-12
    3 x Max Effort Push Press ( increased weight )
    Min 12-14
    2 x Max Effort Push Press ( increased weight )
    Min 14-15
    1 x Max Effort Push Press ( AHAP )
  • Metcon
    Descending Ladder For time
    10-9-8-7-6-5-4-3-2-1
    Medball Cleans ( 15/10 )
    30 x DU's after each set of Medball cleans

Cool down:
Mobility


Friday 25 November 2016 - CrossFit

Warm up:
Tabata

Side shuffles
High Knees

Squats
Scap pull ups

Mobility

  • Strength
    10 Min EMOTM

    3 x Thrusters ( add weight every minute )
    Work up to a heavy set for the day
  • Metcon
    3 Rounds for time

    21 x Push ups ( hand release )
    15 x Hang power cleans ( 50/30 )
    9 x Thrusters ( same weight )

Cool down:
Mobility


Thursday 24 November 2016 - CrossFit

Warm up:
5 Min Skipping

3 Rounds

10 x Jump knee tucks
10 x divebombers
10 x V-Sit ups

Mobility

  • Skill
    5 Min
    Broad Jump for Max distance
  • Skill #2
    Rope Climbs
  • Metcon
    Partner WOD

    30 Min AMRAP, 2 Minutes per station
    5 Rounds of :
    Medball cleans ( 15/10 )
    Burpee box overs ( 24"/20" )
    Broadjumps ( 20m = 1 Rep ) alternate partners, only one person moves at a time.

Cool down:
Mobility


Wednesday 23 November 2016 - CrossFit

Warm up:
5 Min Shuttle runs

3 Rounds
10 x Strict press BTN
10 x Snatch balance
10 x Overhead squats

Wrist, elbows, shoulder & T-Spine mobility, hip mobility

  • Strength
    Every 90 seconds for 9 Min

    2 x Snatch Balance
    2 x Overhead squats
  • Strength #2
    10 min To work up to a 1 Rep Max snatch Balance
  • Metcon
    7 Min AMRAP

    10 x Over head squats
    10 x Toes To Bar

Cool down:
Mobility


Tuesday 22 November 2016 - CrossFit

Warm up:
For 8 Minutes
:30 On
:30 off
Partner Banded run

Mobility

  • Strength
    4 Rounds

    :40 Max Effort deadlifts @ Bodyweight
    :20 Rest
    :40 Max Effort Hanstand Push ups
    :20 Rest
  • Metcon
    20 Min AMRAP

    Double unders
    Every even Minute stop and complete 5 X Burpees
    Every odd minute stop and complete 10 x Deadlifts ( 80/45 )
    Score is total amount of Double unders

Cool down:
Mobility


Friday 18 November 2016 - CrossFit

Warm up:
Thunder Medballs cleans

Mobility

  • Strength
    10 Min E2MOTM

    1 x Strict press
    2 x Push Press
    3 x Split jerks
  • Metcon
    15 Min EMOTM

    Min 1 : 5 X Thrusters
    Min 2 : 50 x DU's / Max Effort DU's
    Min 3 : 15 / 8 x Burpees

Cool down:
Mobility


Thursday 17 November 2016 - CrossFit

Warm up:
Tabata

:20 Lunges
:10 High knees
:20 divebombers
:10 High knees

Mobility

  • Strength
    150 x Abmat Sit ups for time

    10:00 Cap
  • Metcon
    6 Rounds For total reps

    :30 Max Effort Wallballs ( 10/7 )
    :30 Max Effort Sit ups
    :30 Max Effort Jumping lunges
    :30 Rest

Cool down:
Mobility


Wednesday 16 November 2016 - CrossFit

Warm up:
5 Min Shuttle run

3 rounds

10 x Deadlift into high pull
10 x Clean pull unders
10 x Hang squat clean

Mobility

  • Strength
    Every 90 seconds for 9:00

    5 x Touch n Go Power cleans ( AHAP )
  • Strength 2
    Every 2:00 for 20Min

    Min 0-10
    2 x Squat clean

    Min 10 - 20
    1 x Squat clean
    Work up to a new 1RM

Cool down:
Mobility


Tuesday 15 November 2016 - CrossFit

Warm up:
5 Min Skipping

Sally front squat

Mobility

  • Strength
    Every 90 seconds ( 5 sets )

    8 x Front squats ( AHAP )
  • Metcon
    20 Min AMRAP

    20 x Deadlifts ( 40/25 )
    20 x Box Jumps ( 24"/20" )
    20 x Push press
    20 x Burpees

Cool down:
Mobility


Monday 14 November 2016 - CrossFit

Warm up:
3 Rounds

100m Shuttle runs
20m Lunges
20m Bear Crawl
20 x Scap pull ups

Mobility

  • Strength
    4 Rounds

    :40 Max Effort Strict pull ups
    :20 Rest
    :40 Max Effort plank
    :20 rest
  • Metcon
    15 Min AMRAP
    Buy-in 75 x Kettlebell swings ( 32/16 ) american
    20 x Squats
    20 x Sit ups
    20 x Pull ups
    20 x Push ups

Cool down:
Mobility


Friday 11 November 2016 - CrossFit

Warm up:
5 Min Shuttle runs

3 rounds

10 x Supermans
10 x Hollowrocks
10 x Scap push ups
10 x Scap pull ups

Mobility

  • Strength/skill
    5 Min EMOTM
    5 x 10 Single Arm Kettlebell Clean & Jerk
  • Metcon
    22-16-10

    Pull ups
    S/A KB Clean & Jerks ( 24/12 )
    Overhead Lunges ( SIngle arm )

Cool down:
Mobility


Thursday 10 November 2016 - CrossFit

Warm up:
Tabata #1

Hand stand hold
Jump knee tuck

#2

Squats
Divebombers

Mobility

  • Strength
    4 Rounds of :

    :40 ME Ring Dips
    :20 Rest
    :40 ME Handstand Push ups
    :20 Rest
  • Metcon
    15 Min AMRAP

    10 x Box Jumps ( 24"/20" )
    20 x Wallballs ( 10/5 )
    30 x Wall walkers

Cool down:
Mobility


Tuesday 8 November 2016 - CrossFit

Warm up:
5 Min Skipping

3 Rounds
15 x Hollow rocks
15 x Supermans
15 x Kipping swings

Mobility

  • Strength
    4 Rounds of

    :40 ME Strict Toes to bar
    :20 Rest
    :40 ME Skin the cats
    :20 Rest
  • Metcon
    20 Min AMRAP

    50 x DU's
    * 2 Rounds of :
    5 x T2B
    10 x Push ups
    15 x Squats

Cool down:
Mobility


Monday 7 November 2016 - CrossFit

Warm up:
Roxanne

3 Rounds

5 x Medball cleans
10 x Clean Pull unders
15 x Shrimp squats

Mobility

  • Strength
    5-5-5-5-5

    Touch n Go Power cleans
    AHAP
  • Metcon
    6 Rounds of:
    For total Reps

    :30 ME Power cleans ( 60/35 )
    :30 ME Medball cleans ( 15/10 )
    :30 ME Burpees
    :30 Rest

Cool down:
Mobility


Friday 4 November 2016 - CrossFit

Warm up:
5 Min Skipping

Push Press progressions

Mobility

  • Metcon 1
    9 Min AMRAP

    30 x DU's
    15 x Box Overs( 24"/20" )
    10 x Push Press ( 40/20 )

    Rest 4 Min
  • Metcon 2
    12 Min AMRAP

    3 x 15m Broad jump
    5 x Ground to overhead ( 40/20 )
    7 x TTB

Cool down:
Mobility


Thursday 3 November 2016 - CrossFit

Warm up:
3 Rounds
100m Shuttles
15 x Scap pull ups
15 x Squat hops
10 x Nordic hammie curls

Mobility

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Cool down:
Mobility


Wednesday 2 November 2016 - CrossFit

Warm up:
5 Min Shuttles

Wrists, elbows, shoulders, spine and hips

Burgener Progression

Mobility

  • Strength
    Work up to a 1 RM Power Snatch:

    10 Min EMOTM
    4 x Touch n Go Power snatches

    10 Min ( increase weight every set )
    work up to a 1RM

Cool down:
Mobility


Tuesday 1 November 2016 - CrossFit

Warm up:
Tabata #1
High Knees
Squats

#2
Butt kicks
Divebombers

Mobility

  • Strength
    8 Min E2MOTM
    4 x Max Effort Push ups
    Record only the biggest set
  • Metcon
    4 x 4 Min AMRAP ( 19 Minutes )

    6 x Box Jumps ( 24"/20" )
    8 x Hand release Push ups
    10 x Sit ups

    rest 1 minute after each AMRAP

Cool down:
Mobility


Monday 31 October 2016 - CrossFit

Warm up:
5 Min Shuttle Runs

Sally OH Squats

Mobility

  • Metcon 1
    15 Min Cap

    21 x OH Squats ( 50/25 )
    21 x Burpees
    30 x DU's
    15 x OH Squats
    15 x Burpees
    30 x DU's
    9 x OH Squats
    9 x Burpees
    30 x DU's

    Rest 2 Minutes
  • Metcon 2
    5 Min AMRAP

    Power cleans with same weight as Metcon 1

Cool down:
Mobility


Friday 28 October 2016 - CrossFit

Warm up:
5 Min Skipping

3 Rounds

20m Bear Crawl
10 x Jump knee tucks
20 x Scap Pull ups

Mobility

  • Jack
    20 Min AMRAP

    10 x Push Press ( 50/25 )
    10 x Box Jumps ( 24"/20" )
    10 x KB Swings ( 24/16 ) Russian

Cool down:
Mobility


Thursday 27 October 2016 - CrossFit

Warm up:
Roxanne

2 Rounds

15 x Kipping swings
15 x Squats
15 x Divebombers

Mobility

  • Metcon
    10 Min AMRAP

    5 x Toes to bar
    10 x Push ups
    15 x Squats

    Rest 3 Minutes
  • Metcon 2
    10 Min AMRAP

    5 x Toes to bar
    10 x HSPU's
    15 x KB Swings ( 24/16 ) American

Cool down:
Mobility


Wednesday 26 October 2016 - CrossFit

Warm up:
5 Min Shuttle run

Wrists, Elbows, Shoulders, Spine, Hips, Knees and ankle mobility

  • Strength
    20 Min EMOTM
    Work up to a new 1RM for the day
    Power Cleans
    5 x 5
    4x4
    3x3
    2x2
    1-1-1
  • Metcon
    6 Min AMRAP

    6 x Medball Cleans ( 15/10 )
    6 x Burpees

Cool down:
Mobility


Tuesday 25 October 2016 - CrossFit

Warm up:
Tabata
Banded partner run

3 Rounds
10 x Hollow Rocks
10 x Supermans
10 x Kipping swings
10 x scap push ups

Mobility

  • Strength
    4 Rounds of:

    :40 Max Effort Ring dips
    :20 Rest
    :40 Max Effort Strict pull ups
    :20 Rest
  • Metcon
    12 Min Ascending ladder
    2-4-6-8-10-12-14-16-etc

    Plate thrusters ( 25/15 )
    Pull ups
    Burpees over the plate

Cool down:
Mobility


Monday 24 October 2016 - CrossFit

Warm up:
Tabata
#1
High knees
Butt Kicks

#2
Jump knee tucks
Clean Pull unders

Mobility

  • Metcon
    16min AMRAP
    100 x DU's
    30 x Deadlifts ( 60/35 )
    30 x Box jumps ( 24"/20" )
    30 x Cleans ( 60/35 )
    30 x burpees
    100 x DU's
    Start second round with Deadlifts

Cool down:
Mobility


Friday 21 October 2016 - CrossFit

Warm up:
5 Min Skipping

Thunder thrusters

Mobility

  • Strength
    Front Squat

    5-5-5-5-5
  • Metcon
    12 Min AMRAP

    12 x Thrusters ( 40/25 )
    9 x Hang power cleans
    6 x Deadlifts
    3 x Wall climbers
    30 x DU's

Cool down:
Mobility


Thursday 20 October 2016 - CrossFit

Warm up:
3 Rounds
100m shuttle runs
20 x Hollow rocks
10 x squat hops
20m Lunges

Mobility

  • Metcon
    4 Rounds For Time

    400m Run
    30 x Sit ups
    20 x Box Jumps ( 24"/20" )
    10 x Push ups ( hand release )

Cool down:
Mobility


Wednesday 19 October 2016 - CrossFit

Warm up:
5 Min Shuttle runs

Wrists, elbows, shoulders, spine, hips

Burgener snatch progressions

  • EMOTM
    10 Min

    2 x Power Snatch
    2 x Tall snatch

    ( keep it light, no misses, work on accuracy and speed )
  • EMOTM
    10 Min

    2 x Full Snatches ( increase weight to work up to a heavy double for the day +- 80% of 1RM )
  • Metcon
    7 Min AMRAP

    9 x Power snatches ( 40/25 )
    6 x Over the bar burpees

Cool down:
Mobility


Monday 17 October 2016 - CrossFit

Warm up:
Tabata

High knees
Butt kicks

2 rounds
1 min each
Wall sit
Hang
Russian baby maker

  • Endurance
    7 Min AMRAP
    1st attempt unbroken Wallballs (10/5)
    Then complete the remaining time to complete as many reps as possible.
  • Metcon
    5 Rounds of:

    :30 Max Effort Medball cleans ( 15/10 )
    :30 ME sit ups
    :30 ME Burpees
    :30 Rest

Cool down:
Mobility


Friday 14 October 2016 - CrossFit

Warm up:
3 Rounds

20 x Leg swings ( front to back, sideways )
20 x Wrist rotations
20 x Shoulder rotations

Mobility

  • NorSub Block 1 Lap
    1,1km for time
  • Metcon
    10 Rounds for Time

    7 x Sumo Deadlift high pulls ( 40/25 )
    7 x Hang Power cleans
    7 x Push Press

    Compliments from CrossFit.com with a slight variation.

Cool down:
Mobility


Thursday 13 October 2016 - CrossFit

Warm up:
3 Rounds
20m Burpee broad jump
20m Duck walk
20 x Kipping swings

Then
3 rounds
1 minute wall sit
1 minute russian babymaker hold
1 minute hang hold

  • Metcon
    10 Min AMRAP
    10 x Pull ups
    30 x DU's
    10 x KB Swings ( 32/16 ) russian

    Rest 5 Minutes
  • Metcon
    10Min AMRAP

    10 x Goblet squats ( 32/16 )
    30 x DU's
    10 x Burpees
    30 x DU's

Cool down:
Mobility


Wednesday 12 October 2016 - CrossFit

Warm up:
3 Rounds

10 x Dive bombers
20 x PVC Pass throughs
20 x Scap pull ups

Shoulder mobility

  • Bench Press
    24 Minutes E2MOTM
    10-10-8-8-6-6-4-4-2-2-1-1

Cool down:
Mobility


Tuesday 11 October 2016 - CrossFit

Warm up:
Tabata
#1
Jump knee tucks
#2
Walking lunges
Kipping swings

Mobility

  • Strength
    4 Rounds of:

    :40 Max Effort Strict Toes to bar
    :20 Rest
    :40 Max Effort Overhead lunges ( 25/15 )
    :20 Rest
  • Metcon
    12 Min AMRAP

    6 x Toes to bar
    9 x Box Jumps ( 24"/20" )
    12 x Overhead Lunges ( 25/15 )
    30 x DU's

Cool down:
Mobility


Monday 10 October 2016 - CrossFit

Warm up:
5 Min Shuttle run

3 rounds
10 x Inchworm
20m lunges
30 x Mountain climbers

Mobility

  • Strength
    Every 90seconds for 15 Minutes

    10-9-8-7-6-5-4-3-2-1
    Deadlifts, work up to a new 1RM
  • Metcon
    8 Min AMRAP

    6 x Deadlifts
    12 x Squats
    18 x Push Ups

Cool down:
Mobility


Friday 7 October 2016 - CrossFit

Warm up:
5 Min Shuttle runs

3 Rounds
20m Bear Crawl
10 x Divebombers
20m Duck walk

Mobility

  • Metcon
    J.T with a twist

    21-15-9

    Handstand push ups
    Ring dips
    Push ups
    Medball cleans ( 15/10 )

Cool down:
Mobility


Thursday 6 October 2016 - CrossFit

Warm up:
3 Rounds

10 x Hollow rocks superman rolls
10 x Kipping swings
20m Lunges

Mobility

  • Strength
    Tabata

    Shrimp Squats
  • Strength
    Tabata

    Strict Pull ups
  • Metcon
    5 Rounds For time

    12 x Shrimp Squats
    8 x Pull ups
    6 x Toes To Bar
    30 x DU's

Cool down:
Mobility


Wednesday 5 October 2016 - CrossFit

Warm up:
3 Rounds

10 x Jerk Dip
10 x Jerk dip and drive
10 x Split jerk

Shoulder mobility

  • Strength
    5 Min EMOTM
    5 x Split jerks

    4Min EMOTM
    4 x Split Jerks

    3 Min EMOTM
    3 x Split jerks

    2 Min EMOTM
    2 x Split jerks

    Complete 3 Single Split jerks to establish a new 1 RM

Cool down:
Mobility


Tuesday 4 October 2016 - CrossFit

Warm up:
Tabata #1

:20 Lunges
:10 High knees

#2

:20 push ups
:10 mountain climbers

Mobility

  • Strength
    150 Abmat sit ups for time
  • Metcon
    20 Min AMRAP

    8 x Box Jumps ( 24/20 )
    10 x Push ups
    12 x Wallballs ( 10/5 )

Cool down:
Mobility


Monday 3 October 2016 - CrossFit

Warm up:
3 rounds

20 x Snatch grip press BTN
20 x x Pass Throughs
10 x Tempo overhead squats ( 3 seconds down - 3 seconds up )

Mobility

  • Strength
    15 Minutes

    Every 90 seconds
    10-10-8-8-6-6-4-4-2-2-1

    Work up to a new 1RM Overhead squat
  • Metcon
    21-15-9

    Overhead squats ( 40/25 )
    Burpees

Cool down:
Mobility


Thursday 29 September 2016 - CrossFit

Warm up:
Tabata #1

Kettlebell Good mornings
Goblet squat hold

#2

Kipping swing

Mobility

  • Strength
    10 Min EMOTM

    Even : Strict Toes to bar
    Odd : Hand stand hold
  • Metcon
    19 Minute AMRAP
    1 Minute per station

    Hand Stand Push ups
    Toes to bar
    Kettlebell swing
    Jumping lunges
    Rest 1 Minute

Cool down:
Mobility


Wednesday 28 September 2016 - CrossFit

Warm up:
3 Rounds

10 x Strict press
10 x Clean pull under
10 x Push press

Shoulder mobility

  • Strength
    16 Min E2MOTM

    10-8-6-4-2-2-1-1

    Work up to a new 1RM Push Press
  • Metcon
    8Min AMRAP

    15 x Power cleans ( 40/30 )
    30 x Double unders

Cool down:
Mobility


Tuesday 27 September 2016 - CrossFit

Warm up:
3 Rounds

15 x Hollow Rocks
15 x Supermans
15 x Kipping swings

Mobility

  • Strength
    5 Rounds of :

    :40 Max Effort Strict pull ups
    :20 Rest
    :40 Max Effort
    :20 Rest
  • Metcon
    10 Min AMRAP

    8 x Pull ups
    16 x Sit ups
    32 x Mountain Climbers

Cool down:
Mobility


Monday 26 September 2016 - CrossFit

Warm up:
Thunder Front Squats

Mobility

  • Strength
    14 Minutes E2MOTM
    10-8-6-4-2-1-1

    Front squats, Work up to a new 1 RM
  • Metcon
    5 Rounds for time

    10 x Front Squats ( 50/30 )
    30 x Double unders
    10 x Burpee box jumps ( 24"/20" )

Cool down:
Mobility


Friday 23 September 2016 - CrossFit

Warm up:
3 Rounds

10 x Deadlifts
10 x Clean pull unders
10 x Dive bombers

Mobility

  • Linda
    10-9-8-7-6-5-4-3-2-1 Reps, For Time
    Deadlift (1.5 bodyweight)
    Bench Press (bodyweight)
    Clean (3/4 bodyweight)

    Use three separate barbells.

Cool down:
Mobility


Thursday 22 September 2016 - CrossFit

Warm up:
Tabata

Double unders
Jump knee tucks

Mobility

  • Endurance
    10 min AMRAP

    Double unders
  • Metcon
    15 Min Cap

    10 x Burpees
    20 x Kettlebell swings ( 24/16 )
    30 x Toes to bar
    40 x Box Jumps ( 24"/20" )
    50 x Mountain climbers
    And move back up the ladder

Cool down:
Mobility


Wednesday 21 September 2016 - CrossFit

Warm up:
3 Rounds

10 x Snatch high pulls
10 x Snatch pull unders
10 x Back squats

Mobility

  • Strength
    20 Min EMOTM
    10-9-8-7-6-5-4-3-2-1

    Even: Back Squat
    Odd: Power snatch

    Increase weight every set with 2,5kg - 5kg and work up to a 1 Rep max for both.
  • Metcon
    7 Min AMRAP

    Medball cleans ( 15/10 )

Cool down:
Mobility


Tuesday 20 September 2016 - CrossFit

Warm up:
Tabata
#1
Dive bombers
Lunges
#2
Scap pull ups
Wall stretch

Mobility

  • Strength
    10Min
    10-8-6-4-2-1

    Strict press
    AHAP
  • Metcon
    10 Min AMRAP

    10 x Push press ( 50/25 )
    8 x Front Rack Lunges ( same weight )
    6 x Burpees over the bar

Cool down:
Mobility


Monday 19 September 2016 - CrossFit

Warm up:
Vengaboys Squats

2 rounds of

20 x Kipping swings
20 x Scap push ups
20 x Hollow rocks

Mobility

  • Metcon
    Run 800m
    then

    40 x Pushups
    40 x pull ups
    40 x squats
    40 x situps

    Run 800m

Cool down:
Mobility


Thursday 15 September 2016 - CrossFit

Warm up:
Tabata

Broad jump
Hollow rocks

Jump knee tucks
Supermans

Mobility

  • Strength
    4 Rounds

    :40 Max Effort rings dips
    :20 Rest
    :40 Max Effort Strict toes to bar
    :20 Rest

  • Metcon
    12 Min AMRAP

    12 x Toes to bar
    9 x Handstand push ups
    6 x Hang Cleans ( 60/35 )

Cool down:
Mobility


Wednesday 14 September 2016 - CrossFit

Warm up:
3 Rounds

10 x Snatch lift off
10 x High pulls
10 x Snatch pull unders
10 x Overhead squats

Mobility

  • Strength
    15 Minute EMOTM

    Min 0-5
    9 x Snatch deadlifts

    Min 5-10
    6 x Tall Snatches

    Min 10-15
    3 x Full Snatches
  • Metcon
    For Time

    50-25-15

    Single arm KB Snatches ( 24/12 )
    Double unders

Cool down:
Mobility


Tuesday 13 September 2016 - CrossFit

Warm up:
Thunder squats

Squat point of performance
Movement standards

Mobility

  • Baseline fitness test
    1 Round

    400m run
    40 x Squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups
  • Metcon
    10 Min AMRAP

    10 x Medball cleans ( 15/10 )
    20 x Sit ups

Cool down:
Mobility


Monday 12 September 2016 - CrossFit

Warm up:
Pizza box

Strict press progressions

Shoulder mobility

  • Strength
    10min E2MOTM
    Strict press from rack
    8-8-8-8-8
  • Metcon
    6 Rounds of:

    :40 Max Effort Strict press ( 40/20 )
    :20 Rest
    :40 Max Effort burpees
    :20 Rest

Cool down:
Mobility


Friday 9 September 2016 - CrossFit

Warm up:
3 Rounds

20m Lunges
10 x Divebombers
20 x Kipping swings

Mobility

  • Mary
    20 Minutes AMRAP
    5 Handstand Push-Ups
    10 Pistols (alternating legs)
    15 Pull-Ups

Cool down:
Mobility


Thursday 8 September 2016 - CrossFit

Warm up:
5 Min Skipping

Mobility

  • Metcon
    For Time

    50-40-30-20-10

    KB Swings ( 24/16 )
    Abmat situps
    Double unders

Cool down:
Mobility


Wednesday 7 September 2016 - CrossFit

Warm up:
Sally Medball cleans

Burgener Progression ( Clean )

Mobility

  • Strength
    10 Min EMOTM

    1 x Power Clean
    1 x Squat Clean
    1 x Split jerk

    AHAP
  • Metcon
    21-15-9

    Power Clean & Jerk ( 40/25 )
    Wallballs ( 10/5)

Cool down:
Mobility


Tuesday 6 September 2016 - CrossFit

Warm up:
Tabata #1

Hang
Plank

#2

Mountain climbers
Divebombers

Mobility

  • Strength
    5 x Max Effort Strict pull ups
  • Metcon
    15 Min AMRAP

    5 x Pull ups
    10 x Push ups
    15 x Box Jumps ( 24"/20" )

Cool down:
Mobility


Monday 5 September 2016 - CrossFit

Warm up:
Partner crab walk

Sally Overhead squat

Mobility

  • Strength
    Overhead squat ( 10min )

    5-5-5-5-5-Max Effort
  • Metcon
    10 min AMRAP

    15 x Overhead squats ( 40/25 )
    10 x Burpees over the bar

Cool down:
Mobility


Friday 2 September 2016 - CrossFit

Warm up:
Thunder thrusters

3 rounds

5 x Medball cleans
10 x Scap push ups
15 x Scap pull ups

Mobility

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility


Thursday 1 September 2016 - CrossFit

Warm up:
3 Rounds of

10 x Hollow rocks
10 x Supermans
10 x Scap push ups
10 x Kipping swings

Mobility

  • Metcon
    For time

    50 x Sit ups
    50 x DU's
    40 x Toes to bar
    50 x DU's
    30 x Single arm KB Snatch ( 24/12 )
    50 x DU's
    20 x Wall climbers
    50 x DU's
    10 x Burpees

Cool down:
Mobility


Wednesday 31 August 2016 - CrossFit

Warm up:
3 Rounds

10 x Snatch Deadlifts
10 x High pulls
10 x Snatch pull unders

Mobility

  • Strength
    15 Min EMOTM

    3 x Power snatches
  • Metcon
    For time

    21-15-9

    Power snatches ( 40/25 )
    Wallballs ( 10/5 )

Cool down:
Mobility


Tuesday 30 August 2016 - CrossFit

Warm up:
Roxanne Burpees

Tabata
Jump knee tucka
Side shuffles

Mobility

  • Plyometrics
    10min Max Height box jump
  • Metcon
    5 Rounds of

    :30 Max Effort Box Jumps ( 24/20 )
    :30 Max Effort DU's
    :30 Max Effort Push ups
    :30 Rest

Cool down:
Mobility


Monday 29 August 2016 - CrossFit

Warm up:
Medball Duck walk

Burgener warmup ( Hang Clean )

Mobility

  • Strength
    10 Min E2MOTM
    5 x Hang Power Clean
  • Metcon
    5 Rounds For Time

    9 x Hang Power clean ( 60/35 )
    6 x Front squats
    3 x Burpees over the bar

Cool down:
Mobility


Friday 26 August 2016 - CrossFit

Warm up:
3 Rounds

15 x Hollow rocks
15 x Super mans
15 x Kipping swings

Mobility

  • Strength
    10 Min E2MOTM

    Max Effort Strict Pull ups
  • Angie
    For Time
    100 Pull-Ups
    100 Push-Ups
    100 Sit-Ups
    100 Air Squats

Cool down:
Mobility


Thursday 25 August 2016 - CrossFit

Warm up:
8 Minutes Partner Banded run

:30 On
:30 Res/switch

Mobility

  • Metcon
    20 Min AMRAP

    20 x Wallballs ( 10/5 )
    200m Run ( 20m x 10 )

Cool down:
Mobility


Wednesday 24 August 2016 - CrossFit

Warm up:
Tabata
Overhead Squat
BTN Press Snatch grip

Press and squat
Heave snatch balance
Snatch balance
Drop snatch
Snatch from full ext

  • Strength
    15 Min EMOTM
    Finish each movement before starting with the next ( start with 20-50% of 1 RM )
    Snatch lift off 5 x 5
    Muscle snatch 5 x 5
    Power snatch 5 x 5

Cool down:
Mobility


Tuesday 23 August 2016 - CrossFit

Warm up:
Tabata

Hang
Handstand hold

Mobility

  • Strength
    Every Minute Alternating for 10Minutes

    8 seated kettlebell presses
    5 Strict Toes to bar

  • Metcon
    12min AMRAP

    6 x Hand stand Push ups
    8 x Toes to Bar
    6 x Burpees

Cool down:
Mobility


Monday 22 August 2016 - CrossFit

Warm up:
Medball crab walk

3 Rounds
10 x Kettlebell swings
10 x Goblet squats

Mobility

  • Strength
    5-5-5-5-5 (10min )

    Front squat
  • Metcon
    6 Rounds

    :40 Max Effort Kettlebell taters ( 24/16 )
    :20 Rest
    :40 ME Double unders
    :20 Rest

Cool down:
Mobility


Friday 19 August 2016 - CrossFit

Warm up:
3 Rounds

20m Overhead Duckwalk
20m Overhead Lunge
20m Broadjump

Mobility

  • Nancy
    5 Rounds For Time
    400 meter Run
    15 Overhead Squats (43/30 kg)

Cool down:
Mobility


Thursday 18 August 2016 - CrossFit

Warm up:
3 rounds

10 x Superman hollow rolls
10 x Nordic hammie curls
10 x Divebombers

Mobility

  • Strength
    5 Rounds of

    :40 Max Effort L-hold Hang
    :20 Rest
    :40 Plank hold
    :20 Rest
  • Metcon
    15 Min AMRAP

    9 x Kettlebell swings
    6 x T2B
    3 x Wall climbers
    50 x DU's

Cool down:
Mobility


Wednesday 17 August 2016 - CrossFit

Warm up:
Weighted PVC pass through so
PVC Flag pole

Push Press Progressions

  • Strength
    Push press (15min )
    3-3-3-3-3
  • Metcon
    7Min AMRAP

    12 x Push press ( 40/25 )
    Box Jumps ( 24"/20" )

Cool down:
Mobility


Tuesday 16 August 2016 - CrossFit

Warm up:
3 Rounds

20 x Hollow Rocks
20 x Supermans
20 x Kipping swings

Shoulder Mobility

Pull up progressions

  • Strength
    E2MOTM

    4 x Max Effort strict pull ups
  • Metcon
    12 Min Ascending ladder
    1-2-3-4-5-6-7-8-9-10-etc...

    Pull ups
    Burpees

Cool down:
Mobility


Monday 15 August 2016 - CrossFit

Warm up:
5 min Burden run with a ball

Hip Mobility

Medball clean progressions

  • Skill
    Death by Medball cleans

    On a Running Clock for 10min

    Min 1: 5 x Medball cleans ( 10/5 )
    Min 2: 6 x Medball cleans
    Etc......
  • Metcon
    10 Min AMRAP

    200m Run ( 10 x 20m )
    20 x Medball cleans ( 10/5 )

Cool down:
Mobility


Monday 8 August 2016 - CrossFit

Warm up:
Tabata
#1
Good mornings
Deadlifts

#2
Hang ( Change grip each round )

Mobility

  • Strength
    10 Min E2MOTM

    5 x Single Arm OH Lunge ( per arm )
    AHAP
  • Metcon
    22-16-10

    Deadlifts ( 80/45 )
    SA OH Lunges ( 24/12 )
    Burpees

Cool down:
Mobility


Saturday 6 August 2016 - CrossFit

Warm up:
5 Min Shuttle runs

Mobility

  • Suicide Saturdays
    For time

    40 x Pull ups
    30 x Clean & Jerk ( 50/25 )
    20 x Over the bar burpees

    * Rest 5:00

    " Nasty Girls "

    3 Rounds of

    50 x Air squats
    7 x Muscle ups / 7 x Strict pull ups
    10 x Hang Power cleans ( 60/35 )

    * Rest 5:00

    In a 5:00 window:

    50 x Abmat sit ups
    Max Effort DU's / SU's in remaining time

Cool down:
Mobility


Friday 5 August 2016 - CrossFit

Warm up:
3 Rounds

100m Run
20m Bear crawl
20m Duck walk
20 x Kipping swings

Mobility

  • Strength
    10 Min E2MOTM

    10 x Bench press ( 75% of BW )
  • Metcon
    5 Rounds of

    :40 ME Single arm KB Hang snatch ( 24/12 )
    :20 Rest
    :40 ME Wallwalkers / Handstand walk
    :20 Rest

Cool down:
Mobility


Thursday 4 August 2016 - CrossFit

Warm up:
Tabata

Hang clean ( bars )
Jump knee Tucks

Mobility

  • Metcon
    5 Rounds of

    4 Min AMRAP
    9 x Box Jumps ( 24"/20" )
    6 x Push Ups
    3 x Power cleans ( 50 /25 )
    Rest 1 Minute

Cool down:
Mobility


Wednesday 3 August 2016 - CrossFit

Warm up:
8:00 Banded Partner run

Mobility

  • Metcon
    For Time in teams of 2

    50 x Deadlifts ( 80/45 )
    100 x Pull ups
    150 x Sit ups
    200 x DU's / 600 x SU's
    150 x Squats
    100 x Push ups
    50 x Deadlifts

Cool down:
Mobility


Tuesday 2 August 2016 - CrossFit

Warm up:
5min Light jog

Sally Front squats

Mobility

  • Strength
    Every 2:00
    10-9-8-7-6-5-4-3-2-1
    Front squat
    Push Jerk
    AHAP
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Cool down:
Mobility


Monday 1 August 2016 - CrossFit

Warm up:
3 Rounds

40m side shuffle
40m high knees
40m butt kicks
20 x Shoulder rotations

Mobility

  • Strength
    150 Sit ups for time
  • Metcon
    1 Round Form Time 30min cap
    50 x 20m runs
    50 x Push ups
    40 x 20m runs
    40 x Medball cleans
    30 x 20m runs
    30 x burpees
    20 x 20m runs
    20 x Pull ups
    10 x 20m runs
    10 x HSPU's


Cool down:
Mobility


Friday 29 July 2016 - CrossFit

Warm up:
4 Rounds

:30 Banded Run
:30 Rest
:30 Banded Run
:30 Rest

Mobility

  • Strength
    Establish a 5 Rep Back squat with Bodyweight ( 10 Min )
  • Metcon
    For reps

    5 Min AMRAP

    5 x Back squat ( BW )
    7 x Toes to bar

    Rest 3 Minutes

    5 Min AMRAP

    5 x KB Swings ( 32/16 )
    30 x DU's / 90 x SU's

    Rest 3 Minutes

    3 Min AMRAP

    Burpees

Cool down:
Mobility


Thursday 28 July 2016 - CrossFit

Warm up:
5 Min Skipping

3 Rounds

20 x Leg swings
20 x Shoulder rotations
20 x Pass Throughs

Mobility

  • Strength
    10 Min

    5 x 10 Bench press ( work up to body weight )
  • Metcon
    12 Min AMRAP

    10 x Push ups
    20 x Wallbwalls ( 10/5 )
    50 x DU's / 150 x SU's

Cool down:
Mobility


Wednesday 27 July 2016 - CrossFit

Warm up:
3 Rounds

10 x Deadlifts
10 x High pulls
10 x Clean pull unders
10 x Front squats

Mobility

  • Strength
    Every 2:00 for 12:00

    4 x Power cleans
    4 x Front squats

    AHAP
  • Metcon
    5 Rounds of:

    :40 ME Hang power cleans ( 60/35 )
    :20 Rest
    :40 x DU's/SU's
    :20 Rest

Cool down:
Mobility


Tuesday 26 July 2016 - CrossFit

Warm up:
Tabata
#1
Hollow rock rolls
Kipping swings
#2
Jump knee tucks
Mountain climbers

Mobility

  • Strength
    Every 90 seconds for 5 sets

    5 x Pause pull ups ( pause 3 seconds at the top )
  • Metcon
    Descending ladder for time
    21-18-15-12-9-6-3
    Box Jumps (24"/20" )
    Pull ups

Cool down:
Mobility


Monday 25 July 2016 - CrossFit

Warm up:
3 Rounds

30 x DU's / 90 x SU's
20m Burpee Broad jumps
10 x Squat Jumps

Mobility

  • Metcon
    4 Rounds for time

    30 x Squats
    10 x Burpees
    20 x Single arm KB Clean and Jerk ( 24/12 )
    30 x DU's/90 x SU's

Cool down:
Mobility


Friday 22 July 2016 - CrossFit

Warm up:
3 Rounds

15 x Medball clean
15 x Divebombers
20m Burpee Broad jump

Mobility

  • Strength
    4 Rounds of:

    :40 ME Ring dips
    :20 Rest
    :40 ME Strict toes to bar
    :20 Rest
  • Metcon
    10 Min EMOTM

    7 x Thrusters ( 40/25 )
    5 x Toes to Bar
    3 x Burpees

Cool down:
Mobility


Thursday 21 July 2016 - CrossFit

Warm up:
5Min Banded Partner run

Mobility

  • Metcon
    For Time ( 25Min Cap )

    20-18-16-14-12-10-8-6-4-2

    Push Ups
    Sit ups
    200M Run After each Round

Cool down:
Mobility


Wednesday 20 July 2016 - CrossFit

Warm up:
Tabata 1

Snatch deadlift
High Pulls

2

Snatch pull under
Snatch Balance

Mobility

  • Strength
    Every 2:00 for 12:00

    4 x Power snatches
    4 x OH Squats

  • Strength
    Every 90 seconds for 9:00

    5 x Tall snatches
  • Metcon
    100 x Single Arm KB Snatches ( 24/12 )

Cool down:
Mobility


Tuesday 19 July 2016 - CrossFit

Warm up:
5 Min Skipping Practise

Tabata

Good mornings
Kipping swings

Mobility

  • Strength
    10 Min E2MOTM
    10-8-6-4-2
    Deadlifts
    Every Odd minute complete 5 x Tempo pull ups ( 3 seconds up-3 seconds down )
  • Metcon
    7 Rounds for time ( 15 Min Cap )

    7 x Deadlifts ( 100/55 )
    10 x Pull ups
    7 x Burpees

Cool down:
Mobility


Monday 18 July 2016 - CrossFit

Warm up:
3 Rounds

20 x Jumping lunges
15 x V-Sit ups
10 x Dive bombers

Mobility

  • Strength
    5 Rounds

    :40 ME Hand stand push ups
    :20 Rest
    :40 ME Pistols
    :20 Rest
  • Metcon
    12 Min AMRAP

    5 x HSPU's
    10 x Sit ups
    15 x Squats

Cool down:
Mobility


Friday 15 July 2016 - CrossFit

Warm up:
Tabata #1

Medball cleans
Mountain Climbers

#2

Kipping swing
Hollow rock superman rolls

Mobility

  • Strength
    10 Min E2MOTM

    8 x Front Squats ( AHAP )
  • Metcon
    10 Min AMRAP

    10 x Ring Dips
    10 x Push ups
    10 x Box Jumps ( 24"/20" )

Cool down:
Mobility


Thursday 14 July 2016 - CrossFit

Warm up:
4 Rounds

:30 Banded partner run
:30 Rest ( change over )

Mobility

  • Metcon
    5 Rounds for time ( 30Min Cap )

    10 x HSPU's
    100 x DU's / 300 x SU's
    10 x T2B

    rest exactly 3:00

Cool down:
Mobility


Wednesday 13 July 2016 - CrossFit

Warm up:
3 Rounds

10 x Deadlift into high pull
10 x Clean pull under
10 x Push jerks

Mobility

  • Strength
    10-9-8-7-6-5-4-3-2-1

    Power Clean
    Push Jerks

    AHAP
  • Metcon
    7 Min AMRAP

    7 x Power cleans ( 60/35 )
    7 Wallballs ( 10/5 )

Cool down:
Mobility


Tuesday 12 July 2016 - CrossFit

Warm up:
10Min Skipping

Mobility

  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • Metcon
    4 Rounds of:

    :40 ME Jumping lunges
    :20 Rest
    :40 ME Burpees
    :20 Rest

Cool down:
Mobility


Monday 11 July 2016 - CrossFit

Warm up:
3 Rounds

20m Burpee Broadjump
20m Inchworm
80m Shuttle runs

Mobility

  • Strength
    Seated Kettlebell press Single arm

    5 x 5 per arm AHAP
  • Metcon
    2 Rounds every 4:00
    Complete as many rounds as possible without exceeding the 4:00 every round

    10 x Thrusters ( 40/25 )
    10 x Pull ups

    If you can not complete a full round within the 4:00, your workout is over.

Cool down:
Mobility


Saturday 9 July 2016 - CrossFit

Warm up:
5 Min Shuttle Run

Sally squats

Hip, Shoulder, T-spine and Ankle mobility

  • Hero Hour ( Partner )
    60min AMRAP

    RANDY:
    75 Snatches ( 35/20 )

    WITTMAN :
    7 Rounds of
    15 x KB swings ( 24/16 ) american
    15 x Box Jumps ( 24"/20" )
    15 x Power cleans ( 40/25 )

    JERRY-ish:
    1 mile run ( 2 x 800m )
    500 x DU's / 1500 x SU's
    1 mile run ( 2 x 800m )

    DT:
    5 Rounds of
    12 x Deadlifts
    9 x Hang power cleans
    6 x STOH
    @ 70kg/35kg

    JASON-ish
    100-75-50-25 Air squats
    10-15-20-25 Pull ups

Cool down:
Mobility


Friday 8 July 2016 - CrossFit

Warm up:
5 Min Shuttles

Venga squats

Mobility

  • Strength
    5 Rounds of:

    :40 ME Plate Thrusters ( 25/15 )
    :20 Rest
    :40 ME Toes to Bar
    :20 Rest
  • Metcon
    12 Min AMRAP

    12 x Kettlebell Taters ( 24/16 )
    9 x Box Jumps ( 24"/20" )
    20m Overhead Lunges ( 25/15 )

Cool down:
Mobility


Thursday 7 July 2016 - CrossFit

Warm up:
Tabata
#1
High knees
Butt kicks
#2
Side shuffles
Jump knee tucks

Mobility

  • Core
    150 x Sit ups for time
  • Metcon
    4 Rounds For time ( 15:00 cap )

    200m Run
    20 x Push ups
    50 x DU's / 150 x SU's

Cool down:
Mobility


Wednesday 6 July 2016 - CrossFit

Warm up:
3 Rounds

10 x Snatch deadlift High pull
10 x Snatch pull under
10 x Strict press BTN Snatch grip

Mobility

  • Strength
    Every 90 Seconds for 9:00

    5 x Power Snatches

    Every 90 Seconds for 9:00

    3 x Hang power Snatches
  • Metcon
    4 Rounds For Reps :

    :30 ME Hang Power Snatches
    :30 ME DU's
    :30 ME Burpees
    :30 Rest

Cool down:
Mobility


Tuesday 5 July 2016 - CrossFit

Warm up:
8 Rounds
:30 on :30 off
Partner Banded run

Mobility

  • Strength
    6 Rounds

    :40 Max Effort Ring Dips
    :20 Rest
    :40 Max Effort Strict pull ups
    :20 Rest
  • Metcon
    10 Min Ascending ladder
    2-4-6-8-10-12-14-16-Etc

    Pull Ups
    Deadlifts ( 80 / 45 )
    Box Jumps( 24" /20" )

Cool down:
Mobility


Monday 4 July 2016 - CrossFit

Warm up:
Tabata #1

Lunges
Side lunges

#2

Divebombers
Scap pull ups

Mobility

  • Strength
    Every 2:00 for 10:00
    5 x Front Rack Rear foot Elevated Split Squats ( per leg )
    5 x Seated Kettlebell press ( per arm )
  • Metcon
    12 Min AMRAP

    12 x Lunges
    9 x Burpees
    12 x Kettlebell swings ( 24/16 ) American

Cool down:
Mobility


Thursday 30 June 2016 - CrossFit

Warm up:
4 Rounds of

:40 ME Medball cleans
:20 Rest
:40 ME Skipping
:20 Rest

Mobility

  • Metcon
    20 Min Cap

    For time

    50 x Medball Cleans ( 10/5 )
    50 x DU's / 150 x SU's
    50 x Toes To Bar
    50 x DU's
    50 x Wallballs ( 10/5 )
    50 x DU's

Cool down:
Mobility


Wednesday 29 June 2016 - Beginner

Warm up:
5 Min Shuttle runs

3 rounds

20m Duck walk
20m Inchworm
20 x Clean pull unders

Mobility

  • Strength
    5 Sets of % reps each:

    Deadlift
    Front Squat
    Strict Press
    Power clean

    Increase weight every set and work up to a 5RM

Cool down:
Mobility


Tuesday 28 June 2016 - CrossFit

Warm up:
3 Rounds

30 x DU's / 90 x SU's
15 x Hollow rocks
15 x Supermans
15 x Kipping swings

Mobility

  • Strength
    On a Running clock for 10 minutes

    Min 1 : Max Effort Strict Pull ups ( 1 Attempt )
    Min 2 : 8 x Shrimp squat ( 4 per leg alternating )
  • Metcon
    For time

    22-16-10
    Pull ups
    Shrimp squats

Cool down:
Mobility


Monday 27 June 2016 - CrossFit

Warm up:
Tabata #1
Banded partner sled
#2
Jump knee tuck
Mountain climbers

Mobility

  • Strength
    10 Minutes

    5 x Max Effort Plank hold ( Add weight if possible )
  • Metcon
    For Reps ( Total Time : 12 Minutes )

    2 Rounds Of

    :40 Max Effort Push ups
    :20 Rest
    :40 Jumping lunges
    :20 Rest
    Straight into:

    2 Rounds of

    :40 Max Effort Burpees
    :20 Rest
    :40 Max Effort Kettlebell taters
    :20 Rest
    Straight into:

    2 Rounds of

    :40 Max Effort Sit ups
    :20 Rest
    :40 Max Effort Jumping squats
    :20 Rest

Cool down:
Mobility


Friday 24 June 2016 - CrossFit

Warm up:
5 Rounds

20m Lunges
20m Inch worm
10 x Ring rows
10 x Push ups ( as narrow as possible )

Mobility

  • Strength
    On a Running clock for 10 Minutes

    Min 1: Weighted Box Pistols
    Min 2: Max Effort Ring Dips ( 1 attempt each round )
    Continue with this sequence
  • Metcon
    10 Min AMRAP

    6 X Pistols
    9 x Ring Dips
    12 x T2B

Cool down:
Mobility


Thursday 23 June 2016 - CrossFit

Warm up:
5 Min Skipping

3 Rounds

10 x Dive bombers
20 x Kipping swings
10 x Hollow rock superman rolls

Mobility

  • Strength
    10 Minutes
    10-8-6-4-2

    Back Squat ( AHAP )
  • Metcon
    3 Rounds for reps
    1 Minute Per Station

    Push Press ( 30/20 )
    Wallballs ( 10/5 )
    Box Jumps ( 24"/20")
    Sumo Deadlift High pull ( 30/20 )

Cool down:
Mobility


Wednesday 22 June 2016 - CrossFit

Warm up:
3 Rounds

10 x Snatch deadlift into high pull
10 x Snatch Pull unders
10 x Over head squats

Mobility

  • Strength
    20 Min E2MOTM

    1 x Tall snatch
    1 x Hang ( knee ) Snatch
    1 x Full snatch
    2 x OH Squats
  • Metcon
    7 Min AMRAP

    5 x Power snatches ( 40/25 )
    5 x Burpees
    30 x DU's / 90 x SU's

Cool down:
Mobility


Tuesday 21 June 2016 - CrossFit

Warm up:
3 Rounds

30 x DU's / 90 x SU's
10 x Inch worms
15 x Scap pull ups
20 x Pass throughs

Mobility

  • Strength
    10 Min E2MOTM

    8 x Seated barbell presses ( AHAP )
    2 x Wall climbers

  • Metcon
    4 Rounds For time

    20 x Push ups
    15 x Kettlebell swings ( 24/16 ) american
    10 x Pull ups

Cool down:
Mobility


Monday 20 June 2016 - CrossFit

Warm up:
5 Min Shuttle runs

10 x Squats
10 x Push ups
10 x V-Sit ups

Mobility

  • Strength
    10 Min E2MOTM

    10 x Front rack Lunges AHAP ( Alternating 5 per leg )
  • Metcon
    5 Rounds Of:

    :40 Max Effort Medball cleans
    :20 Rest
    :40 Max Effort Burpees
    :20 Rest

Cool down:
Mobility


Wednesday 15 June 2016 - CrossFit

Warm up:
30 Reps of

1 x DL
1 x DL into High pull
1 x DL into clean pull under
1 x Full power clean and press

Roll T-spine
Shoulder Mobility

  • Strength E2MOTM
    Every 2:00 for 12:00

    3 x TnG Power cleans
    3 x Push jerks
    AHAP
  • Metcon For Time
    4 Rounds of

    9 x Deadlifts ( 60/30 )
    4 x 8m Shuttle sprint
    7 x Hang power cleans
    4 x 8m Shuttle sprints
    5 x STOH

Cool down:
Mobility


Tuesday 14 June 2016 - CrossFit

Warm up:
3 Rounds

100m Shuttle runs
20 x Scap pull ups
20 x Scap push ups
10 x Jump knee tucks

Mobility

  • Strength EMOTM
    4 Rounds

    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Wall climbers
    :20 Rest
  • Metcon For time
    10 Rounds

    5 x Pull ups
    10 x Push ups
    15 x Sit ups

    15 Min Cap

Cool down:
Mobility


Monday 13 June 2016 - CrossFit

Warm up:
5 Skipping practise

3 Rounds

10 x Banded overhead squats
10 x Superman hollow rock rolls
10 x Kipping swings

Mobility

  • Strength EMOTM
    10 Minute EMOTM

    5 x 3 second Pause Overhead squats ( AHAP )
    If the overhead squat position is still too dificult, use the rubber band, PVC or support under the heals.
  • Metcon AMRAP
    15 Minute AMRAP

    15 x Overhead Squats ( 20/15 )
    50 x DU's / 150 x SU's
    10 x Burpees

Cool down:
Mobility


Thursday 9 June 2016 - CrossFit

Warm up:
10 Min Skipping
2 Rounds
15 x Medball cleans
15 x Hollow rocks
15 x Supermans
15 x Kipping swings

Mobility

  • Metcon
    For Time

    40 x Wallballs ( 10/5 )
    20 x T2B
    40 x Medball Cleans
    20 x T2B
    40 x Wallballs

    15 min cap, if completed within time cap, complete as many reps till the clock stops.

Tuesday 7 June 2016 - CrossFit

Warm up:
Tabata
#1
Hollow rocks
Super mans

#2
Good Mornings
Inchworms

Mobility

  • Strength EMOTM
    10 Min E2MOTM
    8 x Deadlifts ( touch n go )
  • Metcon
    Descending ladder ( 12Min cap )
    20-18-16-14-12-10-8-6-4-2
    Kettlbell swings ( 24/16 ) american
    Box Jumps ( 24"/20" )

Cool down:
Mobility


Monday 6 June 2016 - CrossFit

Warm up:
3 Rounds

10 x Scap pull ups
10 x Scap push ups
20m lunges
20m broad jump
4 x 10m side shuffle

Mobility

  • Strength
    5 x Max time hand stand hold
  • Metcon AMRAP
    16 Minute AMRAP

    100m Run
    20 x Squats
    6 x Burpees

Cool down:
Mobility


Thursday 2 June 2016 - CrossFit

Warm up:
Tabata

Hand stand hold
L-Hold hang

Mobility

  • Strength Max Effort
    10 Minutes E2MOTM

    5 x Max Effort Handstand Push ups
  • Metcon
    5 Rounds of :

    :30 ME Medball cleans ( 10/5 )
    :30 ME Jumping lunges
    :30 ME Burpees
    :30 Rest

Cool down:
Mobility


Wednesday 1 June 2016 - CrossFit

Warm up:
30 x Burgener progressions

2 Rounds of

15 x Strict press
15 x Front squats

Mobility

  • Strength E2MOTM
    Every 2:00 for 12 Minutes

    3 x 1 Power Clean + 1 Push jerk

    Work up to a heavy 3 rep Max
  • Strength EMOTM
    10 Min EMOTM

    2 x Hang Squat cleans

Cool down:
Mobility


Wednesday 1 June 2016 - CrossFit

Warm up:
30 x Burgener progressions

2 Rounds of

15 x Strict press
15 x Front squats

Mobility

  • Strength E2MOTM
    Every 2:00 for 12 Minutes

    3 x 1 Power Clean + 1 Push jerk

    Work up to a heavy 3 rep Max
  • Strength EMOTM
    10 Min EMOTM

    2 x Hang Squat cleans

Cool down:
Mobility


Tuesday 31 May 2016 - CrossFit

Warm up:
3 Rounds

20 x Leg swings ( front to back, side to side )
20 x Shouder rotations
20 x Lunges ( Runners pose )

Mobility

  • Strength EMOTM
    4 Rounds Of

    :40 Max Effort Strict Pull ups
    :20 Rest
    :40 Max Effort Ring Dips
    :20 Rest
  • Metcon AMRAP
    12 Min AMRAP

    15 x Push Ups
    12 x Pull ups
    9 x KB Swings ( American 24/16 )

Cool down:
Mobility


Monday 30 May 2016 - CrossFit

Warm up:
3 Rounds
30 x DU's / 90 x SU's
15 x Medball cleans
20 x Scap pull ups

Mobility

  • Metcon
    For Time

    100 x DU's / 300 x SU's
    75 x Thrusters ( Bars only )
    50 x Sit ups
    25 x Burpees
    100 x DU's / 300 x SU's

Cool down:
Mobility


Friday 27 May 2016 - CrossFit

Warm up:
4 Rounds
100m Run
15 x Medball cleans
20 x Kipping swings

Mobility

  • Metcon
    7 Rounds For Time

    20 x Sumo Deadlift high pulls
    8 x Thrusters ( 40/25 )
    40 x DU's/120 x SU's

Cool down:
Mobility


Thursday 26 May 2016 - CrossFit

Warm up:
10 Minutes Skipping

3 Rounds

40m Side shuffle
40m High Knees
40m Butt Kicks

Mobility

  • Metcon AMRAP
    20Min AMRAP

    2 x Turkish get ups ( 24/12 ) Per arm
    30 x Mountain Climbers
    20 x Push ups
    10 x Box Jumps ( 24"/20" )

Cool down:
Mobility


Wednesday 25 May 2016 - CrossFit

Warm up:
3 Rounds
15 x Snatch deadlifts
15 x High Pulls
15 x Pull unders

Mobility

  • Strength EMOTM
    Every 2:00 for 12:00

    2 x TnG Power snatches
    2 x Snatch Balance
  • Metcon AMRAP
    7 Minute AMRAP

    10 x Power snatches ( 40/20 )
    10 x Burpees over the bar

Cool down:
Mobility


Tuesday 24 May 2016 - CrossFit

Warm up:
3 rounds

15 x Goodmornings
10 x Nordic Hammie curls
5 x Inch worms

Mobility

  • Strength EMOTM
    10 Min EMOTM

    8 x Deadlifts Min 0-1
    8 x Strict Pull ups Min 1-2
    Etc......

  • Metcon 21-18-15-12-9-6-3
    21-18-15-12-9-6-3
    Deadlifts ( 80/45 )
    Pull ups

Cool down:
Mobility


Monday 23 May 2016 - CrossFit

Warm up:
Tabata
#1
High knees
Jump knee tucks
#2
Side shuffles
Divebombers

Mobility

  • Strength EMOTM
    5 Rounds
    :30 L-hold hang
    :30 Plank hold
    :30 Hand stand hold
    :30 Plank
  • Metcon AMRAP
    12 Min AMRAP

    200m run
    15 x Squat jumps
    10 x V-Sit ups
    5 x Burpees

Cool down:
Mobility


Thursday 19 May 2016 - CrossFit

Warm up:
5 Min Skipping

3 Rounds

20m Lunges
20m Broad jump
20m Duck walk

Mobility

  • Strength EMOTM
    4 Rounds of:

    :40 ME Box Pistols
    :20 Rest
    :40 ME Wallclimbers
    :20 Rest
  • Metcon AMRAP
    12 Minute AMRAP

    50 x DU's/150 x SU's
    10 x Box Jumps ( 24"/20" )
    20 x Medball cleans ( 10/5 )
    30 x Wall walkers

Cool down:
Mobility


Tuesday 17 May 2016 - CrossFit

Warm up:
4 Rounds of

:40 High Knees
:20 Rest
:40 Butt Kicks
:20 Rest

Mobility

  • Strength
    Strict shoulder press

    5 x 8 AHAP
  • Metcon EMOTM
    5 Rounds

    :30 Max Effort Pull ups
    :30 Max Effort Kettlebell swings ( 32/16 )
    :30 Max Effort Push Ups
    :30 Rest

Cool down:
Mobility


Monday 16 May 2016 - CrossFit

Warm up:
3 Rounds for time

50 x DU's / 150 x SU's
15 x Medball cleans
15 x Scap pull ups
15 x Scap push ups

Mobility

  • Metcon
    For time:

    Karen +

    150 Wallballs ( 10/5 )
    On every minute stop and do 4 Burpees
    Record total working time.
  • Strength Endurance
    For time
    150 Sit ups

Cool down:
Mobility


Saturday 14 May 2016 - CrossFit

Warm up:
3 Rounds

20m Lunges
10 Divebombers
20 x Hollow rocks
20 x Supermans
20 x Kipping swings

Mobility

  • Suicide Saturday
    12-9-6
    Thrusters 60/25
    Chest to bar Pull ups

    3 Rounds for time of:
    50 ft Front Rack Lunge 60/25
    15 Toes-to-bar
    15 Kettle Bell Swings 32/16

    For time:
    150 x DU's/450 x SU's
    75 Push Press 40/20

    *Rest 5 minutes between workouts

Cool down:
Mobility


Friday 13 May 2016 - CrossFit

Warm up:
5 minutes skipping

Tabata
Hand stand hold
L-Hold hang

Mobility

  • Strength Skill
    Use 10 minutes to work up to a double heavy rep of :
    Turkish get ups
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Cool down:
Mobility


Thursday 12 May 2016 - CrossFit

Warm up:
3 Rounds

10 x Jumping Lunges
20m Bear Crawl
10 x V-Sit ups
200m Run

Mobility

  • Strength EMOTM
    4 Rounds of

    :40 Max Effort Overhead Lunges ( 25 / 15 )
    :20 Rest
    :40 x Max Effort Strict toes to bar
    :20 Rest
  • Metcon EMOTM
    4 rounds of:
    1 Minute per station AMRAP

    Wallballs ( 10/5)
    Toes to bar
    Plate thrusters ( 25 /15 )
    Push ups
    Rest

Cool down:
Mobility


Wednesday 11 May 2016 - CrossFit

Warm up:
3 Rounds of

15 x High pulls
15 x Snatch pull unders
15 x Overhead squats

Mobility

  • Weightlifting EMOTM
    5 Min EMOTM
    5 x Squat snatches

    4 Min EMOTM
    4 x Squat snatches

    3 Min EMOTM
    3 x Squat snatches

    2 Min EMOTM
    2 x Squat Snatches

    After the last EMOTM work up to a heavy single for the day.
    Rest 2 Minutes between every EMOTM

Tuesday 10 May 2016 - CrossFit

Warm up:
3 Rounds
50 x DU's / 150 x SU's
15 x Good mornings
15 x scap pull ups
15 x Scap push ups

Mobility

  • Strength EMOTM
    On a Running clock for 12 Minutes

    Minute 1 : 12 x Deadlifts
    Minute 2 : 5 x Strict pull ups
    Minute 3 : 10 x Deadlifts
    Minute 4 : 5 x Strict Pull ups
    Keep decreasing reps on the deadlifts but increase weight till a heavy 2 rep set is completed.
  • Metcon AMRAP
    10 Minute AMRAP

    12 x Box jump overs ( 24"/20" )
    9 x Pull ups
    6 x Deadlifts ( 80/45 )

Cool down:
Mobility


Monday 9 May 2016 - CrossFit

Warm up:
3 Rounds

100m Run
15 x Squat jumps
15 x Dive bombers
15 x Kipping swings

Mobility

  • Metcon
    1 Round of :

    2:00 Max Effort Hand Stand Push ups

    1:00 Rest
    * 5 Rounds:
    :30 Max Effort Medball cleans
    :30 Rest
    :30 Max Effort Sumo Deadlift High Pulls
    :30 Rest

    2:00 Max Effort HSPU's
  • Metcon AMRAP
    5 Min AMRAP

    Burpees

Cool down:
Mobility


Friday 6 May 2016 - CrossFit

Warm up:
5 minute Shuttle runs

5 Rounds

10 x hollow rocks
10 x supermans
10 x kipping swings

Mobility

  • Chelsea
    Chelsea Partner

    100 x Pull ups
    100 x Push ups
    100 x Sit ups
    100 x Squats

Cool down:
Mobility


Thursday 5 May 2016 - CrossFit

Warm up:
Tabata
#1
Jump knee tucks
Mountain climbers

#2
High knees
Jumping lunges

Mobility

  • Strength EMOTM
    4 Rounds of

    :40 Max Effort Wall climbers
    :20 Rest
    :40 Max Effort medball cleans ( 10/5 )
    :20 Rest
  • Metcon AMRAP
    12 Min AMRAP

    30 x DU's / 90 x SU's
    20 x Wallballs ( 10/5 )
    15 x Push ups
    10 x Abmat sit ups

Cool down:
Mobility


Wednesday 4 May 2016 - CrossFit

Warm up:
3 Rounds

10 x Romanian Deadlifts
10 x High Pulls
10 x Clean pull unders
10 x Strict press

Mobility

  • Strength E2MOTM
    Every 2:00 for 12 Minutes ( 7 Sets )

    1 x Power clean + 1 x Push press
    1 x Hang Power clean + 1 x Push Jerk
    1 x Full squat clean + 1 x Push Jerk
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Mobility


Tuesday 3 May 2016 - CrossFit

  • Strength
    5 x 10 Front Rack Lunges ( 50% of Body weight )
  • Metcon EMOTM
    15 min EMOTM

    9 x Kettlebell Swings
    6 x Hand Stand Push ups
    3 x Burpees

Monday 2 May 2016 - CrossFit

Warm up:
3 Rounds

15 x Deadlifts
15 x Snatch pull unders
15 x Strict press

Mobility

  • Metcon
    21-15-9

    Power snatch ( 40/25 )
    Burpees over the bar

    Rest 5 minutes

    15-12-9

    Power cleans ( 60/35 )
    Burpees over the bar

Cool down:
Mobility


Friday 29 April 2016 - CrossFit

Warm up:
5 Minutes Skipping

3 Rounds
15 x Supermans
15 x Hollow Rocks
15 x Kipping swings

Mobility

  • Metcon
    50-40-30-20-10
    Single Arm Kettlebell Snatches ( 24/16 )
    Double unders/Single unders

Cool down:
Mobility


Thursday 28 April 2016 - CrossFit

Warm up:
Tabata

Behind the neck shoulder press
Front squat

Hips, shoulders, ankles, spine mobility

  • Strength E2MOTM
    Every 2:00 for 10 Minutes

    Max Effort Front squat @ 75% of bodyweight
  • Metcon
    5 Rounds of :

    :30 Max Effort Thrusters ( 40/25 )
    :30 Max Effort Toes to bar
    :30 Max Effort Burpees
    :30 Rest

Cool down:
Mobility


Tuesday 26 April 2016 - CrossFit

Warm up:
3 Rounds

20 x Weighted Supine Bridges
20m Inch worm
10 x Nordic hammie curls

Hips, shoulders, Ankle, Spine mobility

  • Strength EMOTM
    10 Min E2MOTM

    10 x Overhead Box Step ups ( 20/10 ) Plates
  • Metcon 21-15-9
    For Time
    21-15-9

    Deadlifts ( 80/45 )
    Over head Lunges ( 25/15 ) Plates
    Burpees over the bar

Cool down:
Mobility


Monday 25 April 2016 - CrossFit

Warm up:
5 Minute Shuttle runs with a ball

3 Rounds
15 x Jump knee tucks
15 x WTF push ups
20m lunges

Hips, shoulders, ankle, spine mobility

  • Strength EMOTM
    4 Rounds of:

    :40 Max Effort HSPU's
    :20 rest
    :40 Max Effort Double unders
    :20 Rest
  • Metcon
    Descending ladder for time
    100 x Sit ups
    80 x Squats
    60 x DU's / 180 x SU's
    40 x Push ups
    20 x Pull ups

Cool down:
Mobility


Friday 22 April 2016 - CrossFit

Warm up:
3 Rounds

20 x PVC Press Behind the neck
20m bear crawl
60m Sprint

Mobility

  • Metcon AMRAP
    Open 11.5

    20min AMRAP

    5 x Power cleans ( 60/40 )
    10 x Toes to Bar
    15 x Wallballs ( 10/5 )

Cool down:
Mobility


Thursday 21 April 2016 - CrossFit

Warm up:
Sally squat

3 rounds

10 x squat hops
10 x dive bombers
10 x scap pull ups

Mobility

  • Strength
    Deadlift
    10-8-6-4-2-1-1
    Increase weight and work up to a 1RM
  • Metcon AMRAP
    5 Rounds of :

    :30 Max Effort Squat jumps
    :30 Max effort mountain climbers
    :30 Max Effort Pull ups
    :30 Rest

Cool down:
Mobility


Wednesday 20 April 2016 - CrossFit

Warm up:
3 Rounds

15 x Snatch High pulls
15 x Snatch Pull unders
15 x Overhead squats

Mobility

  • Strength EMOTM
    20 Min EMOTM

    Min 1: 3 x Drop Snatches
    Min 2: 3 x Tall Snatches
    Continue with this sequence, add weight after every 2 minutes
  • Metcon
    100 x Power Snatches ( 30/20 )

Cool down:
Mobility


Tuesday 19 April 2016 - CrossFit

Warm up:
10 Min Double under practise

3 Rounds

20 x Leg swings
20 x Shoulder rotations
20 x Supine bridge
10 x Nordic Hammie curls

Mobility

  • Strength EMOTM
    5 Rounds
    :40 Seated shoulder press ( Kettlebells )
    :20 Rest
    :40 Plank Hold
    :20 Rest
  • Metcon AMRAP
    15 Minute AMRAP

    50 x DU's / 150 x SU's
    20 x Push Press ( 40/20 )
    15 x Abmat Sit ups

Cool down:
Mobility


Monday 18 April 2016 - CrossFit

Warm up:
3 Rounds

20m High knees
20m Butt kicks
20m side shuffle
20m Lunges

Hips, shoulders, ankles, spine Mobility

  • Strength EMOTM
    4 Rounds of:
    :40 Max Effort kettlebell Taters ( 24/16 )
    :20 Rest
    :40 Max Effort Shuttle sprints
    :20 Rest
  • Metcon Ascending Ladder
    12 min Ascending ladder:
    2-4-6-8-10-12-14-16-18

    Burpees
    Kettlebell swings ( 24/16 ) American

Cool down:
Mobility


Monday 18 April 2016 - Advanced

Warm up:
Row 1000m

Hips, shoulders, Ankles, T-spine Mobility

  • Strength E2MOTM
    With a running clock....
    On minute 0-4-8-12-16:
    Back Squat, Heavy 3 rep ( 160kg )
    On minute 2-6-10-14-18:
    Power Snatch, Heavy triple ( 90kg )
  • Metcon
    For time:

    30 x Bear Complex @60kg
    300 x DU's
    3000m Row

Cool down:
Mobility


Friday 15 April 2016 - CrossFit

Warm up:
Tabata #1

Jump knee tucks

#2

Plyo push ups

Mobility

  • Strength
    5 Minutes
    Max Effort L-hold Hang
  • Metcon Ladder
    Descending Ladder
    10-9-8-7-6-5-4-3-2-1
    Thrusters ( 40/25 )
    Box Jump overs ( 24"/20" )
    Pull ups

Cool down:
Mobility


Thursday 14 April 2016 - CrossFit

Warm up:
3 Rounds

100m shuttle runs
20 x Leg swings ( front to back & side to side )
20 x Shoulder rotations
20m walking runners pose lunge

Mobility & Foam roll

  • Strength EMOTM
    4 Rounds of
    :40 Max Effort over head lunges ( 25/15 )
    :20 Rest
    :40 Max Effort Handstand Push ups
    :20 rest
  • Metcon AMRAP
    12 min AMRAP

    30 x DU's / 90 x SU's
    25 x Sit ups
    20 x Wall walkers
    15 x Burpees

Cool down:
Mobility


Wednesday 13 April 2016 - CrossFit

Warm up:
3 Rounds

10 x Deadlifts
10 x High pulls
10 x clean pull unders
10 x front squats
10 x strict presses

Mobility

  • Strength EMOTM
    Every 90 seconds for 12 minutes ( 8 sets )

    1 x Hang power clean
    1 x Hang squat clean
    1 x Push press
    1 x Split jerk
  • Metcon
    12 x Power cleans ( 50/25 )
    21 x Wallballs ( 10/5 )
    9 x Power cleans ( 60/30 )
    15 x Wallballs
    6 x Power cleans ( 70/35 )
    9 x Wallballs

Cool down:
Mobility


Tuesday 12 April 2016 - CrossFit

Warm up:
3 Rounds

20 x Hollow Rocks
20 x Supermans
10m Inchworm
10m broad jump

Mobility

  • Strength EMOTM
    10 minutes
    Farmers Carry
    ( 20kg/10kg ) plates
  • Metcon Tabata This
    Tabata This

    #1
    Toes to bar
    Dips

    #2
    Deadlifts ( 80/45 )
    Burpees

    #3

    Box jumps ( 24"/20" )
    Kettlebell swings ( 24/16 )

Cool down:
Mobility


Monday 11 April 2016 - CrossFit

Warm up:
Tabata
Squats
Hang hold

Tabata
Mountain climbers
Side lunges

Mobility

  • Strength EMOTM
    :40 Handstand push ups
    :20 rest
    :40 Max effort jumping lunges
    :20 rest
  • Metcon For time
    Baseline fitness Test

    400m Run
    40 x Squats
    30 x Sit ups
    20 x Push ups
    10 x Pull ups

    Rest 3 minutes and repeat

Cool down:
Mobility


Saturday 9 April 2016 - CrossFit

Suicide Saturdays

Warm up:
800m run

3 Rounds
15 x Good mornings
15 x clean pull unders
15 x Kipping swings

Mobility

  • Suicide Saturday
    #1
    For time:
    100 Double-unders
    50 Kettle bell swings 24/16
    25 Thrusters 40/25

    #2
    6 Rounds for time:
    3 Snatches 60/25
    2 Rounds of "Cindy"
    * 5 x Pull ups
    * 10 x Push ups
    * 15 x Squats
    100m run

    #3
    For time:
    50 x Hang cleans ( 60/25 )
    50 x Burpees

    Rest 5 minutes after each workout

Cool down:
Mobility


Friday 8 April 2016 - CrossFit

Warm up:
Tabata

High knees
Butt kicks

Tabata

Dive bombers
Mountain climbers

Mobility

  • Strength 150
    Sit ups
  • Metcon AMRAP
    12 Minutes

    6 x Pistol squats
    9 x Wall balls
    12 x Push ups
    30 x DU's / 90 x SU's

Cool down:
Mobility


Thursday 7 April 2016 - CrossFit

Warm up:
3 Rounds

20 x hollow rocks
20 x supermans
20 x kipping swings

Mobility

  • Metcon AMRAP
    20 Minutes

    5 x Pull ups
    10 x Deadlifts ( 60/35 )
    15 x Box jump overs ( 24"/20" )

    Stop every minute on the minute and do 3 Burpees

Cool down:
Mobility


Wednesday 6 April 2016 - Advanced

Warm up:
3 Rounds

15 x Snatch deadlift
15 x Snatch high pulls
15 x Snatch Pull unders

Hips, shoulders, ankles and thoracic spine mobility

  • Strength EMOTM
    10 Minutes
    5 x 5 Touch n Go Power snatches
    Work up to a 5 rep max, if a miss occurs, drop 5kg and continue
  • Metcon EMOTM
    16 Minutes

    Every 2:00
    2 x Squat snatches ( work up to a heavy set for the day )

Cool down:
Mobility


Tuesday 5 April 2016 - CrossFit

Warm up:
3 Rounds

30 x DU's / 90 x SU's
20m Lunges
20m Broad jumps

Mobility

  • Strength EMOTM
    10 Min EMOTM
    Min 1 : Max Effort Ring DIps
    Min 2 : L-Hold Hang
    Etc......
  • Metcon AMRAP
    15 Minutes

    6 x Toes to bar
    12 x Dips
    18 x Lunges

Cool down:
Mobility


Monday 4 April 2016 - CrossFit

Warm up:
3 Rounds

80m sprints
15 x Squats hops
15 x medball cleans
15 x dive bombers

Hips, shoulders, ankle mobility

  • Strength EMOTM
    :40 Max Effort Plate thrusters ( 25/15 )
    :20 rest
    :40 Max Effort Strict pull ups
    :20 rest
  • Metcon Chipper
    50 x Medball cleans ( 10/5 )
    40 x Sit ups
    30 x Burpees
    40 x Push ups
    50 x Medball Cleans

Cool down:
Mobility


Friday 1 April 2016 - CrossFit

Warm up:
3 Rounds

30 x DU's / 90 x SU's
15 x Goodmornings
10 x Nordic Hammie curls

Mobility ( Bands shoulders, Wall sits )

  • Strength AHAP
    8-8-8-8-8

    Sumo Deadlift High Pull


  • Metcon AMRAP
    15 Minutes

    10 x Sumo Deadlift High Pulls ( 32/16 )
    30 x DU's / 90 x SU's
    20 x Kettlebell swings ( 24/16 )
    30 x DU's / 90 x SU's

Cool down:
Mobility


Thursday 31 March 2016 - CrossFit

Warm up:
Tabata

High Knees
Butt Kickers

Tabata

Supermans
Hollow rocks

Mobility

  • Metcon Every 30 Seconds
    5 Rounds
    :30 Lunge jumps
    :30 V-Sit ups
    :30 Burpees
    :30 Rest
  • Strength 3 Rounds
    30 x Push ups
    30 x Squats

Cool down:
Mobility


Wednesday 30 March 2016 - CrossFit

Warm up:
3 Rounds

10 x 15m Sprints
10 x Dive-bombers
20m Duck walk

Hip, Shoulder, Ankle Mobility

  • Strength E3MOTM
    E3MOTM For 30Minutes

    2 x Jerks
    3 x Front squats
    4 x Power Cleans
    5 x Deadlifts

Cool down:
Mobility


Tuesday 29 March 2016 - CrossFit

Warm up:
5 Minute Skipping
3 rounds
1 minute Squat hold
1 minute Hang
1 minute Plank

Shoulder Mobility ( Banded )

  • Strength EMOM
    4 Rounds of
    :40 ME Toes To Bar
    :20 Rest
    :40 ME Push Ups
    :20 Rest
  • Metcon 30-10-20-20-10-30
    30 x T2B
    10 x HSPU
    20 x T2B
    20 x HSPU
    10 x T2B
    30 x HSPU

Cool down:
Mobility


Wednesday 17 February 2016 - CrossFit

Warm up:
Sally Over head squats ( PVC )

Hips, Shoulders, Spine, Ankle mobility

  • Strength EMOTM
    ( 20 minutes ) EMOTM
    5 x Snatch Balance ( AHAP ) Even minute
    5 x Snatch grip deadlift into high pull ( AHAP ) Odd minute
  • Metcon AMRAP
    10Min AMRAP

    7 x Power Snatches ( 50/25 )
    14 x Power Burpees

Cool down:
Mobility


Tuesday 16 February 2016 - CrossFit

Warm up:
3 Rounds
60m Shuttle runs
20m Lunges
20m Inchworm
20m broadjump

Mobility

  • Strength E2MOTM
    5 x 8 Front Squats ( AHAP ) E2MOTM
  • Metcon 22-16-10
    Single arm Kettlebell snatches ( 24/16 )
    Box Jumps ( 24"/20" )
    Wall walkers ( Per arm )

Cool down:
Mobility


Monday 15 February 2016 - CrossFit

Warm up:
3 Rounds
20 x Hollow Rocks
20 x Supermans
20 x Scap Pushups
10 x Squats

Hip, shoulder, ankle Mobility

  • Mini Murph
    800m Run
    50 x Pull ups
    100 x Push Ups
    150 x Squats
    800m Run

Cool down:
Mobility


Friday 12 February 2016 - CrossFit

Warm up:
10 Min Double under practise

Hip, Shoulder ankle mobility

  • Strength
    30 seconds L-Sit
    30 seconds Plank hold
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Cool down:
Mobility


Wednesday 10 February 2016 - CrossFit

Warm up:
Tabata

Clean High Pulls
Clean Pull under

Hip, Shoulder, ankle mobility

  • Strength E2MOTM
    Every 2nd minute ( 7 sets )
    1 x Power clean + 1 x Power Jerk + 1 x Squat Clean + 1 x Power Jerk
  • Metcon
    6 Rounds for total work effort

    :45 ME Hang power clean
    :15 Rest
    :45 ME DU's
    :15 Rest

Cool down:
mobility


Tuesday 9 February 2016 - CrossFit

Warm up:
Sally Squats

Hip, Shoulder, Ankle Mobility

  • Strength 10 mIn E2MOTM - 5 X 5
    Thrusters ( AHAP )
  • Metcon 21-15-9
    21-400m-15-400m-9-400m
    Thrusters ( 40/25 )
    Pull ups

Cool down:
Mobility


Monday 8 February 2016 - CrossFit

Warm up:
Tabata
Squats
Push Ups
Tabata
High Knees
Butt Kicks

Mobility

  • Metcon AMRAP
    20 Min AMRAP
    10 x Push Ups
    20 x Sit ups
    30 x Squats
    Every minute on the minute, do 5 x Burpees

Cool down:
Mobility


Thursday 4 February 2016 - CrossFit

Warm up:
Run The Block
3 Rounds
20 x Leg swings ( Front to back, Side to side )
20 x Shoulder rotations
20 x Ankle flexors

Hip, Shoulder Ankle Mobility

  • Metcon RFT - 5 X
    5 Rounds for Time

    400m Run
    10 x HSPU's
    20 x Sit ups

Cool down:
Mobility


Wednesday 3 February 2016 - CrossFit

Warm up:
Tabata
Burgener Progression

Hip, Shoulder, T-Spine, ankle mobility

  • Strength EMOM
    10 Minutes
    2 x Drop Snatches
    2 x Tall Snatches
  • Strength EMOM
    5 Minutes

    3 Position Snatch ( Tall, Hang, Floor )
  • Metcon 4 Rounds - 4 X 20
    4 Rounds For time
    1 Minute Rest between Rounds
    10 x Hang Power snatches ( 50/25 )
    10 x Toes to Bar

Cool down:
Mobility


Tuesday 2 February 2016 - CrossFit

Warm up:
Tabata
High knees
Butt kicks

Tabata
Bear crawl push ups
Supermans

Hip, Shoulder, Ankle spine mobility

  • Strength E2MOTM - 5 X 8
    10 Minutes

    Deadlifts
    AHAP

  • Metcon
    21-18-15-12-9-6-3

    Deadlifts ( 80/45 )
    Wallballs ( 10/5 )

Cool down:
Mobility


Monday 1 February 2016 - CrossFit

Warm up:
3 Rounds
80m Shuttle runs
10 x Squats
15 x V-Sit ups
30 x Mountain climbers

Hip, Shoulder, ankle Mobility

  • Strength 5 Rounds
    Strict Pull ups
  • Metcon 15 Minute Ascending Ladder
    100m Run
    5 x Push ups
    5 x Sit ups
    5 x Squats
    100m Run
    10 x Push ups
    10 x Sit ups
    10 x Squats
    etc.......

Cool down:
Mobility


Wednesday 20 January 2016 - CrossFit

Warm up:
Tabata
SG High Pulls
Snatch pull under

Tabata
SG Deadlifts
Squat Hops

Hip, Shoulder, Ankle, Spine Mobility

  • Strength EMOM
    10Min EMOTM ( Light weight, work on speed and skill )
    3 x Drop Snatches
    3 x Tall Snatches

    10 Min EMOTM
    3 Position Snatch
    Tall, Hang, Floor ( Into full Squat )

Cool down:
Mobility


Tuesday 19 January 2016 - CrossFit

Warm up:
800m run
3 Rounds
20 x hollow rocks
20 x supermans
20 x kipping swings

Hip, shoulder, ankle mobility

  • Strength 100 reps for time
    100 x Sit ups for time
  • Metcon 3 Rounds
    15 x Thrusters ( 40/25 )
    15 x Box Jumps ( 24"/20" )

Cool down:
mobility


Tuesday 12 January 2016 - CrossFit

Warm up:
5 Minutes skipping

3 rounds

10 x Nordic hammy curls
20 x Scap pull ups
20 x Scap push ups

Ankle, Shoulder mobility

  • Strength 8-8-8-8-8
    Strict pull ups
    Weighted goodmornings
  • Metcon 21-15-9
    Burpee Box Jumps ( 24"/20" )
    Pull Ups

Cool down:
Mobility


Monday 11 January 2016 - CrossFit

Warm up:
Tabata
High knees
Butt kicks

Tabata
Mountain climbers
Dive bombers

Hip, shoulder, ankle mobility

  • Strength 5-5-5-5-5
    5 x Pistol squats per leg, on a box ( weighted )
  • Metcon AMRAP
    20 min AMRAP

    5 x Push ups
    10 x Sit ups
    15 x Squats

Cool down:
Mobility


Saturday 12 December 2015 - CrossFit

WOD in the Sub Fun Run!

Warm up:
Tabata #1
Push Ups
Sit ups

#2
Squats
Mountain Climbers

Hip, shoulder, ankle Mobility
Foam Roll Calves

  • Runners Various
    5 Rounds

    1 x NorSub Block
    20 x Push ups
    20 x Sit ups
    20 x Squats
  • Murph
    For Time -

    1600m run,
    100 pull ups,
    200 push ups,
    300 Squats,
    1600m run

Cool down:
Mobility


Tuesday 8 December 2015 - CrossFit

Warm up:
Baseline fitness test
400m Run
40 x Squats
30 x Sit ups
20 x Push ups
10 x Pull ups

Mobility

  • Strength 5 Sets
    5 x 7 Strict Toes to Bar
    5 x 2 Wall Climbers
  • Metcon 3 Rounds
    400m Run
    30 x Push Ups
    15 x Toes To Bar

Cool down:
Mobility


Saturday 5 December 2015 - CrossFit

Warm up:
800m run

Mobility

  • NorSub Block 1 Lap
    1,1km for time
  • Metcon Chipper
    12 min time cap
    50 x Sit ups
    50 x KB Swings ( 24//16 ) American
    50 x Push ups
    50 x Box jumps ( 24"/20" )
    50 x Air squats

Cool down:
Mobility


Thursday 3 December 2015 - CrossFit

Warm up:
3 Rounds

30 x DU's / 90x SU's
10 x Push ups
10 x Sit ups
10 x Squats

Hip, Shoulder, ankle, Spine mobility

  • Strength Reps
    5 Sets Max Effort Push Ups
  • Metcon AMRAP
    15 Min AMRAP
    200 x DU's / 600 x SU's
    50 x Thrusters ( bars )
    50 x Burpees
    if completed, start with skipping again.

Cool down:
Mobility


Wednesday 2 December 2015 - CrossFit

Warm up:
5 Min Skipping

Tabata

Snatch grip High Pull
Snatch pull under

Hip, Shoulder, Ankle, Spine mobility

  • Strength 21 Minutes 3 Reps Every 90 Seconds
    Tall Snatch ( High hang )
    Increase weight every 3 Minutes
  • Metcon 22-16-10
    Pistol squats
    Hang Power snatches ( 50/25 )

Cool down:
Mobility


Wednesday 2 December 2015 - Advanced

Warm up:
Mobility

  • Metcon 20 Min AMRAP
    5 x Toes to Bar
    10 x Push Press @ 50kg
    15 x Squats
  • Metcon For time
    500 x Double Unders for time

Cool down:
Mobility


Tuesday 1 December 2015 - CrossFit

Warm up:
400m run
3 rounds
20 x hollow rocks
20 x supermans
10 x WTF push ups

Mobility

  • Strength 100 reps for time
    100 sit ups for time
  • Metcon Rounds for time
    3 rounds for time

    400m run
    15 x Burpee box overs ( 24"/ 20" )

Cool down:
Mobility


Tuesday 1 December 2015 - Advanced

Warm up:
Mobility

  • Strength
    #1
    Snatch Grip Deadlift into high pull
    5 @ 60kg; 5 @ 70kg; 5 @ 80kg; 5 @ 100kg; 5 @ 120kg

    #2
    Tall Snatch
    21 minutes
    3 reps every 90 Seconds ( 14 Sets )
    Move up in weight every 3 minutes
  • Metcon
    For time:
    800m Run
    40 Pull-ups
    800m Run
    40 push ups
    800m run
    40 Pull-ups

Cool down:
Run the block


Monday 23 November 2015 - CrossFit

Warm up:
5 min Shuttle runs

3 Rounds
10 x Nordic Hammie curls
10 x Lunges
10 x V-sit ups

Hip, shoulder, ankle, spine mobility

  • Strength 5 x 5 - 5 X 5
    Deadlifts ( AHAP )
  • Metcon 5 Rounds
    10 x Deadlifts ( 90/45 )
    20 x Push ups
    100m Shuttle Sprints

Cool down:
Mobility


Thursday 19 November 2015 - CrossFit

Warm up:
3 Rounds

20m inch worm
20m broad jump
100m shuttles

Hip, shoulder, ankle, spine mobility.
Roll out hammies and calves and Lats

  • Strength Max Effort
    Max Effort Strict Toes to bar
    30 x shoulder taps ( wall climber position )
  • Metcon For time
    1 Round For time

    1 x NorSub Block
    30 x T2B
    50 x Burpees
    30 x T2B
    1 x NorSub Block

Cool down:
Mobility


Wednesday 18 November 2015 - CrossFit

Warm up:
3 Rounds

15 x Snatch Grip deadlift
15 x High pull to chest
15 x Strict press BTN

Hip, shoulder, ankle, T-spine mobility

  • Strength EMOTM
    5 Min EMOTM

    10 x snatch grip deadlift to knee

    5 Min EMOTM

    8 x High pull from knee to chest

    5 Min EMOTM

    2 x Deadlift to knee
    2 x High pulls
    2 x Snatch pull unders
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Mobility


Tuesday 17 November 2015 - CrossFit

Warm up:
3 Rounds

100m shuttle run
10 x squat jumps
30 x mountain climbers

Hips, shoulders, ankle, spine mobility

  • Strength Every second Minute - 20RM EMOTM
    5 x 20 Box Step up lunges
    Weighted ( bar overhead )
  • Metcon Rounds For time
    15 x Box Jump overs ( 24"/20" )
    10 x Front squats ( 40/25 )
    5 x Thrusters ( 40/25 )

Cool down:
Mobility


Monday 16 November 2015 - CrossFit

Warm up:
5 Min Skipping

3 Rounds

10 x Dive bombers
10 x Scap push ups
10 x Scap pull ups

Shoulder, thoracic spine mobility

  • WOD 1 Round
    20 x Strict press ( 60 / 25 )
    20 x Strict Pull ups
    20 x Push press ( 70 / 35 )
    20 x Strict Pull ups
    20 x Jerk ( 80 / 40 )
    20 x Strict Pull ups

Cool down:
Mobility


Friday 13 November 2015 - CrossFit

Warm up:
3 Rounds

60m Shuttle runs
10 x Nordic Hammie curls
10 x WTF Push ups

Hip, shoulder, ankle, spine mobility

  • WOD Rounds For Time
    3 Rounds

    400m run
    10 x Hang cleans ( 60/35 )
    20 x Sit ups

Cool down:
Mobility


Thursday 12 November 2015 - CrossFit

Warm up:
5 Min Skipping

3 Rounds dynamic Warm ups
Leg swings, shoulder rotations, ankle roll

Mobility

  • WOD For Distance
    5 Rounds
    10 x Strict Pull ups
    Farmers carry till failure ( 32/16 Kettlebells )
  • WOD AMRAP
    12 Min AMRAP

    12 x Pull ups
    12 x KB Swings ( 32/16 )
    50 x DU's / 150 x SU's

Cool down:
Mobility


Wednesday 11 November 2015 - CrossFit

Warm up:
3 Rounds

10 x Snatch grip high pulls
10 x Snatch pull under
10 x Snatch grip BTN strict press

Shoulder, thoracic spine mobility

  • WOD 1 Rep max
    10 minutes to work up to a heavy rep Klokov complex ( high pull, snatch pull under, BTN press, overhead squat, SOTS press )
  • WOD 75
    Randy

    75 Snatches
    Run the block

Cool down:
Mobility


Tuesday 10 November 2015 - CrossFit

Warm up:
Tabata
Goodmornings ( Bars )
Front squats

Mobility, foam roll

  • WOD 5 x Max Effort - 10RM
    5 x Max Effort Front squat @ 75% of 1RM
  • WOD 21-18-15-12-9-6-3
    21-18-15-12-9-6-3
    Dead Lifts ( 80/45 )
    Box Jumps ( 24"/20" )
    Push Ups

Cool down:
Mobility


Monday 9 November 2015 - CrossFit

Warm up:
5 Minutes Skipping

2 Rounds

10 x Dive Bombers
10m Inch Worms
10 x Scap Pull ups

Hip, Shoulder, Ankle, Spine mobility

  • WOD EMOTM - 5 X
    5 x 10 Seated Kettlebell shoulder presses AHAP
  • WOD EMOTM - 5 X
    15 Min EMOTM
    Min 1 - 15 x HSPU
    Min 2 - 10 x Toes to bar
    Min 3 5 x Burpees
    Continue with this sequence, start every minute with the next movement
    record total amount of reps

Cool down:
Mobility


Saturday 7 November 2015 - CrossFit

Warm up:
800m Run
Mobility

  • WOD Time
    22-16-10
    Chest to Bar Pull ups
    Overhead squats ( 50/30 )

    4 Rounds for time
    400m run
    10 x Deadlifts ( 120/60 )
    10 x Burpees

    7min AMRAP
    3 x Bar Muscle ups/strict pull ups
    5 x Handstand push ups
    7 x Toes to Bar

    Rest 5 minutes between WOD's

Cool down:
Mobility


Friday 6 November 2015 - Advanced

Warm up:
5 Min Skipping
10m Bear crawl
10m Burpee broadjump
10m Duck walk ( PVC overhead )

Hip, Shoulder, Ankle Mobility

  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Cool down:
Mobility


Thursday 5 November 2015 - CrossFit

Walker

Gymnastics

Warm up:
3 Rounds
15 x Dive bombers
15 x Squats
15 x V-Sit ups

Shoulder, thoracic spine mobility

  • Norsub AMRAP - 0 X
    Strength
    3 x Max Effort plank hold
    Rest 1 minute between sets

    Metcon

    12 Min AMRAP

    100 x Sit ups
    100 x Wall Walkers
    100 x Push Ups

Cool down:
Mobility


Wednesday 4 November 2015 - CrossFit

Warm up:
Sally Front Squats
Tabata #1 Clean Pull under
#2 Strict press

Hip Shoulder, Ankle, Spine mobility

  • #1 Weightlifting EMOTM
    7 Min EMOTM
    3 x Burgener ( AHAP )

    7 Min EMOTM
    3 x Squat Cleans ( AHAP )

    21-15-9
    Power Clean
    Push Press
    50 x DU's / 150 x SU's between sets

Monday 1 July 2019 - CrossFit

Warm up:
3 Min Bike/Run/Row
3 Rounds
10 x Good mornings
10 x KB Swings
10 x Scap pull ups
10 x Kipping swings

Mobility

  • Strength
    Every 90s For 15 Minutes
    10-9-8-7-6-5-4-3-2-1-1
    Deadlifts
    Build to a heavy 1 Rep Max for the day.
  • “ Hot Fudge “
    Every 5 Minutes for 3 Rounds
    20/15 x Calories Bike/Row
    15 x Pull ups
    10 x Deadlifts ( 80/45 )

    Your slowest round is your score for this workout. If you fail to complete all the reps in the round, add the missed reps as seconds to the 5:00 cap.

Cool down:
Mobility


Thursday 1 March 2018 - CrossFit

Warm up:
2 Rounds
Suicides
10 x Wall balls
3 x Wall climbers

Mobility

  • Strength
    Tabata
    Sit ups

    Tabata
    Wallball squat hold
  • Conditioning
    15 Min EMOTM ( 4 Rounds )
    Min 1: Max Effort Handstand push ups
    Min 2: Max Effort DU’s
    Min 3: Max Effort Wallballs ( 10/7 )
    Min 4: Rest

Cool down:
Mobility


Tuesday 1 May 2018 - CrossFit

Warm up:
3 Rounds
100 x Single unders
15 x Hollow Rocks
15 x Super mans
15 x Kipping swings

Mobility

  • Skill
    5-8 Minutes to work on butterfly pull ups progressions
  • Strength
    Tabata
    Strict pull ups

    Tabata
    Strict Handstand push ups
  • Conditioning
    4 Rounds For Time
    12 x Overhead Lunges ( 40/20 )
    18 x Sit ups
    12 x Burpee Box Jumps ( 24”/20” )

Cool down:
Mobility


Monday 1 October 2018 - CrossFit

Warm up:
5:00 Double under practice

3 Rounds
10 x Kettlebell swings
10 x Wall squats
10 x Push ups

Mobility

  • Strength
    Every 2:00 x 4
    8 x Back squats
    72%, 74%, 76%, 78%
  • “ Hi-Jacked “
    12 Min EMOTM
    6 x Kettlebell swings ( 32/16 ) American
    8 x Push ups
    10 x Air squats

    Rest 2:00

    7 Min AMRAP

    Bar facing burpees

Cool down:
Mobility