Tuesday 19 March 2019 - CrossFit

Warm up:
1-5: Shuttle Runs + Sit Ups

  • 5 working sets
    5 Ring Dips / Hold+Negatives @ 31X1 tempo
    3 Deadlifts @ 31X1 tempo
  • 12min AMRAP, 3-6-9-12-etc. reps of:
    - Push Ups
    - Box Jumps
    - V-Ups

Cool down:
Stretch: Couch Strech, Glutes, Shoulders


Monday 18 March 2019 - CrossFit

Warm up:
2 rounds: 20 Russian KB Swings, 10 Scap Pull Ups, 5 Burpees
Bar Drills

  • Clean and Jerk
    EMOM 10min - Build to heavy weight
  • 10min EMOM
    Even min - 8-15 C2B Pull Ups (30s max)
    Odd min - 10 Overhead Squats 45/30kg
  • Rest 2min
    Rest 2min
  • 10min EMOM
    Even min - 15 Kettlebell Swings (Heavy)
    Odd min - 8 Burpees

Cool down:
Stretch: Shoulder, Glutes, Back


Friday 15 March 2019 - CrossFit

Warm up:
3 rounds: 30s Jump Rope, 8 Push Ups w/ twist, 10 Stationary Lunge Stretches, 4 Stationary Inch Worms

  • Back Squat
    15min - Build to heavy set of 3 reps
  • The Open 19.4
    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees

    Men snatch 95 lb.
    Women snatch 65 lb.
    Time cap: 12 minutes

Cool down:
Yoga Stretch


Thursday 14 March 2019 - CrossFit

Warm up:
3 Rounds: 30s Row, 7 Burpees, 2 Wall Walks

  • Strict HSPU - Positional Practise
    10min EMOM - 20-30s Negatives / Holds at various positions / Deficit
  • Teams of 3, 25min AMRAP:
    250m Row each
    15 Calorie Airdyne each

Cool down:
Stretch: Glutes, quads, hamstrings


Wednesday 13 March 2019 - CrossFit

Warm up:
3 Rounds: 10m Walking Lunges, 7 Scap Pull Ups, 7 Scap Push Ups, 10 Wall Squats

  • 5 Working Sets
    8 KB Suitcase Deadlifts @ 31X1 / side
    20-30s Hold at top of Ring Dip
    20-30s Hang Hold at bottom of Pull Up (Alternate Hands if possible)
  • 4 Rounds for time:
    400m Run
    15 Burpees
    15 Sit Ups

Cool down:
Couch, quad & shoulder stretches


Tuesday 12 March 2019 - CrossFit

Warm up:
2 rounds: 45s Quick Aidyne, 10 PVC Overhead Squats, 10 Push Ups, 10 Box Jumps
Bar Drills

  • 2 High Hang Snatch + Overhead Squat / Snatch Balance
    8min EMOM - build in weight / technique
  • 5min AMRAP:
    10 Cal Airdyne
    15 Push Ups
  • Rest 1min
    Rest 1min
  • 5min AMRAP:
    10 Box Jumps
    15 DB Push Press @ 22.5/15kg
  • 1min Rest
    1min Rest
  • 5min AMRAP:
    10 Wall Balls
    10 Kettlebell Swings @ heavy weight

Cool down:
Foam Roll


Monday 11 March 2019 - CrossFit

Warm up:
3 rounds: 150m Run, 20m Walkling Lunge, 10m Inch Worm, 10m Bear Crawl

  • 5 Working Sets
    6 Rear Foot Elevated Single Leg Squats @ 31X1 tempo / side
    5 Strict Press @ 30X2
  • 12min AMRAP:
    2 rounds:
    10 Thrusters @ 45/30kg
    10 C2B Pull Ups
    2 rounds:
    12 reps of each
    2 rounds:
    14 reps of each
    2 rounds:
    16 reps of each

Cool down:
Foam Roll: Quads, lats, glutes


Friday 8 March 2019 - CrossFit

Warm up:
3 Rounds: 10m Lunge Stretch, 10m Bear Crawl, 10 PVC Pass Throughs

  • 5 Working Sets
    3 Back Squat (75%+) with 2s pause at bottom
    8 Bent Over Barbell Rows @ 31X1 tempo
  • CrossFit Open 19.3 (10min time cap)
    60m DB Overhead Walking Lunge 22.5/15kg
    50 DB Step Ups
    50 Strict Handstand Push Ups / Strict DB Press
    60m Handstand Walk / Bear Crawl

Cool down:
Foam Roll


Thursday 7 March 2019 - CrossFit

Warm up:
300m Run
1-5 Deadlift + Hang Power Clean + Front Squat + Press + Back Squat

  • 20s Work, 10s Rest, 4 sets each (alternating)
    - Single leg L-Sit (right)
    - Single leg L-Sit (left)
    - Hollow Hold
  • High Hang Snatch + Snatch
    8min EMOM - Build in weight
  • 5 Rounds for Time:
    10 DB Hang Power Clean to Overhead @ 22.5/15kg (5/side)
    10 Toes to Bar
    10 DB Goblet Squats @ 22.5/15kg

Cool down:
Yoga Stretch


Wednesday 6 March 2019 - CrossFit

Warm up:
3 rounds: 8 Push Ups, 8 Scap Pull Ups, 8 Sit Ups, 10m Walking Lunges

  • 5 working sets of:
    16 DB Weighted Step Ups (8/leg)
    20m Single Arm KB Overhead Carry / side
    40s Front Leaning Rest
  • 6min AMRAP:
    6 Pull Ups
    6 Push Ups
  • 2min Rest
    2min Rest
  • 6min AMRAP:
    12 V-Ups
    6 Box Jumps

Cool down:
Foam Roll


Tuesday 5 March 2019 - CrossFit

Warm up:
1-5: Burpees + Sit Ups

  • 5 working sets
    5 Ring Dips / Hold+Negatives @ 31X1 tempo
    5 Front Squats w/ 3s Pause at Bottom (from the floor) (50%+)
  • 12min AMRAP, 3-6-9-12-etc. reps of:
    - Wall Balls
    - Burpees

Cool down:
Stretch: Couch Strech, Glutes, Shoulders


Monday 4 March 2019 - CrossFit

Warm up:
2 rounds: 150m Run, 8 Push Ups, 8 Sit Ups, Leg Swings
Bar Drills

  • High Hang Clean + Hang Clean + Clean
    EMOM 8min - Build to heavy weight
  • 2 Push Press + 2 Push Jerk / 2 Push Jerk + 2 Split Jerk
    EMOM 8min - build in weight
  • 5 rounds for time:
    - 9 Front Squats @ 50/35kg
    - 9 Handstand Push Ups / DB Push Press

Cool down:
Stretch: Shoulder, Glutes, Back


Friday 1 March 2019 - CrossFit

Warm up:
3 Rounds: 30s Quick Airdyne, 30s Easy, Bar Drills

  • Squat Cleans
    15min - Build to heavy single
  • Open 19.2 - 12min Time Cap
    - 25 toes-to-bars
    - 50 double-unders
    - 15 squat cleans, 61/38kg
    - 25 toes-to-bars
    - 50 double-unders
    - 13 squat cleans, 85/52kg
    - 25 toes-to-bars
    - 50 double-unders
    - 11 squat cleans, 100/65kg

Cool down:
Yoga Stretch


Thursday 28 February 2019 - CrossFit

Warm up:
3 Rounds: 30s Row, 7 Burpees, 2 Wall Walks

  • Handstand Hold / Freestanding Holds
    10min - Partner assisted if needed
  • Teams of 2, 30min AMRAP:
    1000m Row
    200 Double Unders / 400 Singles
    100 Walking Lunges
    50 Push Ups

Cool down:
Stretch: Glutes, quads, hamstrings


Wednesday 27 February 2019 - CrossFit

Warm up:
3 Rounds: 10 Walking Lunges, 10 Push Press (empty bar), 150m Run

  • 5 Working Sets
    5 DB Push Press @ 30X1
    8 DB Single Leg Deadlifts @ 31X1
  • 4 Rounds for time:
    400m Run
    15 Power Cleans @ 45/30kg

Cool down:
Couch, quad & shoulder stretches


Tuesday 26 February 2019 - CrossFit

Warm up:
2 rounds: 45s Quick Aidyne, 15 Russian KB Swings (24/16kg), 15 Med Ball Sit Ups
Bar Drills

  • 3 Snatch Balance / 3 Overhead Squat
    8min EMOM - build in weight / technique
  • 3 rounds for reps:
    1min Row
    1min Kettlebell Swings 24/16kg
    1min Wall Balls
    1min Burpees
    1min DB Push Press (22.5/15kg)
    1min Rest

Cool down:
Foam Roll


Monday 25 February 2019 - CrossFit

Warm up:
3 rounds: 10 Banded Squats, 10 Push Ups, 10 Sit Ups

  • 5 Working Sets
    6 Back Squats (60%+) with 2s Active Pause at bottom
    6 Bent Over Barbell Rows @ 31X1 tempo
  • For time (15min Cap):
    10-20-30-40 DB Snatches @ 22.5/15kg
    7 Burpee Box Jump Overs

Cool down:
Foam Roll: Quads, glutes, back, lats


Friday 22 February 2019 - CrossFit

Warm up:
30s Quick Row / Airdyne, 10 Banded Squats, 10m Lunge Stretch, 10 PVC Pass Throughs

  • 30s work, 15s rest, 4 rounds
    - Bicycle Crunches
    - Side Plank w/ rotation
    - Hollow Hold
    - Side Plank w/ rotation
  • 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:
Foam Roll


Thursday 21 February 2019 - CrossFit

Warm up:
3 rounds: 8 Scap Pull Ups, 8 Scap Push Ups, 10m Walking Lunges, 8 Wall Squats

  • 5 working sets of:
    5 Front Rack Barbell Reverse Lunges / side
    5 Reverse DB Flyes @ 31X1
    5 Explosive / Clapping Push Ups
  • 6min AMRAP:
    6 Power Clean to Overhead @ 45/30kg
    6 Over the Bar Burpees
  • 2min Rest
    2min Rest
  • 6min AMRAP:
    6 Overhead Squats @ 45/30kg
    6 Toes to Bar

Cool down:
Foam Roll


Wednesday 20 February 2019 - CrossFit

Warm up:
Kettlebell Warm Ups
Bar Drills

  • Hang Snatch + Halting Snatch
    8min EMOM - Build in weight
  • 5 Rounds for Time:
    5 DB Man Makers 17.5/10kg
    50 Double Unders / 100 Singles

Cool down:
Yoga Stretch


Tuesday 19 February 2019 - CrossFit

Warm up:
1-5: Shuttle Runs + Burpees

  • 5 working sets
    5 Weighted Pull Ups / Negatives @ 31X1 tempo
    5 Deadlifts @ 31X1 tempo
  • 12min AMRAP:
    15 Kettlebell Swings 24/16kg
    10 Box Jumps
    5 Burpees

Cool down:
Stretch: Couch Strech, Glutes, Shoulders


Monday 18 February 2019 - CrossFit

Warm up:
2 rounds: 150m Run, 8 Scap Pull Ups, 8 Push Ups, 8 Sit Ups
Bar Drills

  • Clean + Front Squat + Hang Clean
    EMOM 8min - Build to heavy weight
  • Push Press + Push Jerk / Push Jerk + Split Jerk
    EMOM 8min - build in weight
  • 5 rounds for time:
    - 9 Chest to Bar Pull Ups
    - 9 Power Cleans @ 60/45kg

Cool down:
Stretch: Chest, Shoulder, Glutes


Friday 15 February 2019 - CrossFit

Warm up:
5-1 Shuttle Runs & Jumping Squats
Bar Drills

  • 16min EMOM
    Even Min - Clean & 2 Jerk - build in weight
    Odd Min - 30s Handstand Hold
  • 15min AMRAP:
    5 Pull Ups
    10 Push Ups
    15 Squats

Cool down:
Yoga Stretch


Thursday 14 February 2019 - CrossFit

Warm up:
3 Rounds: 30s Row, 7 Burpees, 2 Wall Walks

  • Handstand Hold / Walk Practise
    10min
  • Teams of 3, 30min AMRAP:
    Row 90 Cal
    60 DB Snatches 22.5/15kg
    30 Burpee Box Jump Overs

Cool down:
Stretch: Glutes, quads, hamstrings


Wednesday 13 February 2019 - CrossFit

Warm up:
3 Rounds: 5 Deadlifts w/ Bar, 5 Strict Press, 5 Scap Pull Ups, 10 Reverse Lunges

  • 5 Working Sets
    5 Push Press w/ 3s pause at top
    8 Rear Foot Elevated Split Squats / leg @ 31X1 tempo
  • For time:
    1200m Run
    50 Kettlebell Swings
    800m Run
    40 Box Jumps
    400m Run
    30 Burpees

Cool down:
Couch, quad & shoulder stretches


Tuesday 12 February 2019 - CrossFit

Warm up:
2 rounds: 45s Quick Aidyne, 10 Downward Dog Push Ups, 20m Lunge Stretch, 20m Straight Leg March
Bar Drills

  • Snatch
    15min - build to heavy weight
  • 3 rounds for reps:
    1min Airdyne
    1min Sumo Deadlift High Pulls (32/24kg)
    1min Rest
    1min Airdyne
    1min DB Push Press (22.5/15kg)
    1min Rest

Cool down:
Foam Roll


Monday 11 February 2019 - CrossFit

Warm up:
3 rounds: 10 Banded Squats, 10 Diagonal T2B / Knee Raises, 10 Push Ups w/ Twist

  • 5 Working Sets
    3 Back Squats (80%+)
    40m Suitcase Carry (per side)
  • 10-9-8-7-6-5-4-3-2-1 reps for time:
    - DB Squats @ 22.5/15kg
    - DB Facing Burpees

Cool down:
Foam Roll: Quads, glutes, back, lats


Friday 8 February 2019 - CrossFit

Warm up:
Kettlebell Warm Ups
Bar Drills

  • Side Starfish Plank
    20s Work, 10s Rest, 4 sets/side (alternating sides)
  • High Hang Snatch + Hang Snatch + Overhead Squat
    8min EMOM - Build in weight
  • 6 Rounds for Time:
    10 Overhead Squats 45/30kg
    150m Run

Cool down:
Yoga Stretch


Thursday 7 February 2019 - CrossFit

Warm up:
3 rounds: 8 Scap Pull Ups, 8 Scap Push Ups, 10m Crab Walk, 10m Walking Lunges

  • 5 working sets of:
    3 Front Squats @ 85%+
    6-8 Reverse DB Flyes @ 31X1
    4 DB/KB Pendlay Rows
  • 6min AMRAP:
    5 Push Ups
    5 Mountain Climbers
    5 Jumping Squats
  • 2min Rest
    2min Rest
  • 6min AMRAP:
    10 DB Hang Power Clean & Jerk (5/5)
    5 Bar Muscle Ups

Cool down:
Foam Roll


Wednesday 6 February 2019 - CrossFit

Warm up:
2 rounds: 1min Quick AD, 1min Jump Rope, 7 Burpees

  • 30s work, 15s rest, 4 sets
    - Russian Twists w/ Med Ball
    - Sit Ups w/ Med Ball overhead
    - Hollow Hold w/ Med Ball
    - Arch Hold
  • Teams of 2: (Part A)
    12min AMRAP:
    5 Deadlifts 60/45kg
    5 Hang Power Cleans
    5 Front Squats
  • 3min REST
    Rest
  • Teams of 2: (Part B)
    12min AMRAP:
    10 Cal Airdyne
    5 Burpees

Cool down:
Foam Roll: Back, Glutes


Tuesday 5 February 2019 - CrossFit

Warm up:
150m Run, Straight Leg March, Lunge Stretches, 10 Push Up w/ Twist, 10 Reverse Lunges

  • 5 working sets
    5 Bench Press @ 31X1 tempo
    16 DB/KB Step Ups
  • 12min AMRAP:
    20-40-60-etc. Double Unders
    10-20-30-etc. Reverse Lunges
    2-4-6-etc. Handstand Push Ups / DB Push Press

Cool down:
Stretch: Couch Strech, Glutes, Shoulders


Monday 4 February 2019 - CrossFit

Warm up:
3 rounds: 7 Push Ups, 7 Wall Squats, 10m Inch Worm, Straight Leg Bear Crawl
Bar Drills

  • High Hang Clean + Hang Clean + Clean
    EMOM 8min - Build to heavy weight
  • 3 Push Jerk / 3 Split Jerk
    EMOM 8min - build in weight
  • For time:
    40-30-20 Wall Balls
    20-15-10 Pull Ups

Cool down:
Stretch: Chest, Shoulder, Glutes


Friday 1 February 2019 - CrossFit

Warm up:
3 Rounds: 30s Row, 30s Jump Rope, 10 Squats

  • Double Under Practise
    10min
  • Teams of 3, 30min AMRAP:
    Row 3000m
    120 Wall Balls
    30 Hang Power Cleans @ 80/50kg

Cool down:
Stretch: Glutes, quads, hamstrings


Thursday 31 January 2019 - CrossFit

Warm up:
800m Run, Leg Swings, Squat-Hang-Reach
Bar Drills

  • 16min EMOM
    Even Min - Clean & Jerk - build in weight
    Odd Min - 30s L-Hang Hold
  • 7 rounds for reps:
    30s Burpees
    30s Kettlebell Swings
    30s Mountain Climbers
    30s Rest

Cool down:
Yoga Stretch


Wednesday 30 January 2019 - CrossFit

Warm up:
3 Rounds: 5 Deadlifts w/ Bar, 5 Strict Press, 5 Scap Pull Ups

  • 5 Working Sets
    8 Suitcase Deadlifts / Side @ 31X1 tempo
    5 Strict Barbell Press @ 31X2 tempo
  • 5 Rounds for time:
    - 50 Double Unders / 80 Single
    - 12 Alternating DB Snatches @ 22.5/15kg
    - 12 Single Arm Front Rack DB Reverse Lunges (6 lunges/arm)

Cool down:
Couch, quad & shoulder stretches


Tuesday 29 January 2019 - CrossFit

Warm up:
2 rounds: 150m Run, 7 Push Ups, 10m Walking Lunges
Bar Drills

  • Hang Snatch + Snatch
    15min - build to heavy weight
  • 15min AMRAP:
    15 Push Ups
    20 Box Jumps
    30 Sit Ups
    400m Run

Cool down:
Foam Roll


Monday 28 January 2019 - CrossFit

Warm up:
3 rounds: 10 Push Ups, 10 Wall Squats, 10 Sit Ups, 10 Mountain Climbers

  • 5 Working Sets
    5 Back Squats (80%+)
    40m Front Rack KB Carry (heavy)
  • 21-15-9 reps for time:
    - DB Thrusters @ 20/12.5kg
    - Burpee Pull Ups (alternative: burpees + jumping pull ups)

Cool down:
Foam Roll: Quads, glutes, back, lats


Friday 25 January 2019 - CrossFit

Warm up:
Kettlebell Warm Ups
Bar Drills

  • 14min EMOM:
    Even min - 2 Snatch - working sets
    Odd min - 30s Wall Squat Hold w/ banded knees
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Yoga Stretch


Thursday 24 January 2019 - CrossFit

Warm up:
3 rounds: 8 Scap Pull Ups, 8 Scap Push Ups, 10m Crab Walk, 10m Walking Lunges

  • 5 working sets of:
    8 Front Rack Reverse Lunges / leg
    5 Ring Row TWY's
    30s Reverse Bridge (arms straight)
  • 6min AMRAP:
    10 Deadlifts 50/35kg
    8 Hang Power Cleans
  • 2min Rest
    2min Rest
  • 6min AMRAP:
    8 Front Squats
    6 Shoulder to Overhead

Cool down:
Foam Roll


Wednesday 23 January 2019 - CrossFit

Warm up:
2 rounds: 1min Quick AD, 1min Jump Rope, 15 Jumping Squats

  • 30s work, 15s rest, 4 sets
    - Bicycle Crunches
    - Side Plank with rotation (right)
    - Push Up Hold with X-Crunch
    - Side Plank with rotation (left)
  • Teams of 3: 25min AMRAP
    21 Tire Flips
    120 Double Unders
    60 Wall Balls

Cool down:
Foam Roll: Back, Glutes


Tuesday 22 January 2019 - CrossFit

Warm up:
150m Run, Straight Leg March, Lunge Stretches, 10 Push Up w/ Twist, 10 Reverse Lunges

  • 6 working sets
    Max Ring Push Ups / Push Ups @ 31X1 tempo
    6 Single Leg Deadlifts / leg @ 31X1 tempo
  • 12min AMRAP:
    12 DB Snatches @ 22.5/15kg
    9 Box Jumps
    6 Burpees

Cool down:
Stretch: Couch Strech, Glutes, Chest


Monday 21 January 2019 - CrossFit

Warm up:
3 rounds: 7 Push Ups, 7 Wall Squats, 10m Inch Worm, Gymnastic Bear Crawl

  • Clean + Front Squat + Hang Clean
    EMOM 8min - Build to heavy weight
  • 2 Push Jerk / 2 Split Jerk
    EMOM 8min - build in weight
  • 25-20-15 reps for time:
    Wall Balls
    Toes To Bar
    Russian Twists w/ Med Ball

Cool down:
Stretch: Chest, Shoulder, Glutes


Friday 18 January 2019 - CrossFit

Warm up:
400m Run, running drills

  • Handstand Holds
    10min Practise
  • Teams of 4, 3 rounds for total reps:
    3:30min AMRAP: 20m Sled Pushes (1 person working at a time)
    30s Rest
    3:30min AMRAP: Burpee Box jump Overs (2 people working at a time)
    30s Rest

Cool down:
Stretch: Glutes, quads, hamstrings


Thursday 17 January 2019 - CrossFit

Warm up:
800m Run, Leg Swings, Squat-Hang-Reach
Bar Drills

  • 16min EMOM
    Even Min - Hang Clean + Halting Clean
    Odd Min - 30s Strict Toes to Bar / Negatives
  • 7 rounds for reps:
    30s Calorie Airdyne
    30s Box Jumps
    30s Double Unders
    30s Rest

Cool down:
Yoga Stretch


Wednesday 16 January 2019 - CrossFit

Warm up:
3 Rounds: 6 Good Mornings w/ Bar, 6 Strict Press, 6 Scap Pull Ups, 6 Downward Dog Push Ups

  • 5 Working Sets
    8 Romanian Deadlifts @ 31X1 tempo
    3 Strict Weighted Pull Ups @ 31X3 tempo
  • 5 Rounds for time:
    10 Thrusters @ 45/30kg
    20 Alternating DB Snatch 22.5/15kg
    10 Lateral Over the Bar Burpees

Cool down:
Couch, quad & shoulder stretches


Tuesday 15 January 2019 - CrossFit

Warm up:
2min Airdyne
Bar Drills

  • High Hang Snatch + Hang Snatch
    15min - build to heavy weight
  • 15min AMRAP:
    20 Box Jumps
    30 Walking Lunges
    400m Run

Cool down:
Foam Roll


Monday 14 January 2019 - CrossFit

Warm up:
3 rounds: 150m Run, 15 banded squats, 10 Plank Push Ups

  • 5 Working Sets
    7 Front Squats (70%+)
    40m Farmers Carry (heavy)
  • 21-15-9 reps for time:
    - Wall Balls (high target)
    - Kettlebell Swings 32/24kg
    - Toes to Bar

Cool down:
Foam Roll: Quads, glutes, back, lats


Friday 11 January 2019 - CrossFit

Warm up:
Kettlebell Warm Ups
Bar Drills

  • 14min EMOM:
    Even min - 3 High Hang Snatch - working sets
    Odd min - 30s L-Hang
  • 5 rounds for total reps, 1min per station:
    Calorie Airdyne
    Sumo Deadlift High Pulls 32/20kg
    Box Jumps
    Kettlebell Swings 24/16kg
    Calorie Row
    Rest

Cool down:
Yoga Stretch


Thursday 10 January 2019 - CrossFit

Warm up:
3 rounds: 6 Push Ups, 10m Walking Lunges, 6 Scap Pull Ups, 10m Bear Crawl

  • 5 working sets of:
    5 Back Squats (75%+)
    Max Rep Unbroken Push Ups @ 31X1 tempo
  • 6min AMRAP:
    20 DB Push Press @ 20/12.5kg
    10 Alternating DB Snatch @ 20/12.5kg
  • 2min Rest
    2min Rest
  • 6min AMRAP:
    15 DB Squats @ 20/12.5kg
    20 Jumping Lunges / Inline Lunges

Cool down:
Foam Roll


Wednesday 9 January 2019 - CrossFit

Warm up:
2 Rounds: 150m Run, 15 Sit Ups, 20m Walking Lunges, 10 Push Ups

  • 30s work, 15s rest, 4 sets
    - Bicycle Crunches
    - Side Plank (right)
    - Hollow Hold
    - Side Plank (left)
  • Teams of 3: 25min AMRAP
    Row 150m
    Run 150m
    Airdyne 15/12 Cal
    * 1 person working at a time. All 3 people to finish one movement before moving to the next

Cool down:
Foam Roll: Back, Glutes


Tuesday 8 January 2019 - CrossFit

Warm up:
3 rounds: 30s Quick AD, 30s slow AD. 2x Straight leg march + lunge stretches

  • 6 working sets
    2 Strict Press @ 31X1 tempo
    2 Deadlifts @ 31X1 tempo
  • 12min AMRAP:
    60 Double Unders / 120 singles
    20 Wall Balls
    10 Burpees

Cool down:
Stretch: Shoulders, Back, Glutes


Monday 7 January 2019 - CrossFit

Warm up:
1-5: Deadlifts, Hang Power Cleans, Front Squats, Press, Back Squat
Warm up to working weight for Cleans

  • High Hang Clean + Hang Clean
    EMOM 8min - working sets
  • 2 Push Press / 2 Push Jerk
    EMOM 8min - build in weight
  • For time:
    27-21-15-9 reps of:
    Kettlebell Swings 24/16kg
    Box Jumps

Cool down:
Stretch: Glutes, Back, Shoulders


Friday 4 January 2019 - CrossFit

  • 15min AMRAP:
    1-2-3-4-5-etc. Burpees
    2-4-6-8-10-etc. Sit Ups
    3-6-9-12-15-etc. Push Ups
    4-8-12-16-20-etc. Squats
    5-10-15-20-25-etc. Double Unders

Thursday 3 January 2019 - CrossFit

  • Sprintathon
    1:00 sprint, 1:00 rest
    1:00 sprint, 0:50 rest
    1:00 sprint, 0:40 rest
    1:00 sprint, 0:30 rest
    1:00 sprint, 0:20 rest
    1:00 sprint, 0:10 rest
    1:00 sprint, 0:20 rest
    1:00 sprint, 0:30 rest
    1:00 sprint, 0:40 rest
    1:00 sprint, 0:50 rest
    1:00 sprint, 1:00 rest

Wednesday 2 January 2019 - CrossFit

  • 2-4 rounds for time:
    400m Run
    25 Pull Ups
    25 Push Ups
    25 Sit Ups
    25 Squats

Tuesday 1 January 2019 - CrossFit

  • 21-15-9 reps for time:
    Burpees
    Jumping Lunges
    Box Jumps

Monday 31 December 2018 - CrossFit

  • Pick a distance
    Run 2k, 3k, 5k, 8k, 10k, 15k, 20k

Friday 28 December 2018 - CrossFit

  • Death by Burpees
    1st min - 1 burpee
    2nd min - 2 burpees
    3rd min - 3 burpees
    The remainder of each minute you get to rest. Continue until you cannot perform all required burpees within that minute.

Thursday 27 December 2018 - CrossFit

  • 3 Rounds for Time
    50 Double Unders
    25 Push Ups
    30 Walking Lunges

Wednesday 26 December 2018 - CrossFit

  • 4 Rounds for Time
    Run 400m
    30 Squats

Tuesday 25 December 2018 - CrossFit

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

Monday 24 December 2018 - CrossFit

  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Friday 21 December 2018 - CrossFit

Warm up:
2min Airdyne
Bar Drills

  • Power Snatch + Squat Snatch
    15min - build to heavy weight
  • For time: (30 reps of each)
    Wall Balls
    Box Jumps
    Kettlebell Swings
    Sit Ups
    Pull Ups
    Calorie Airdyne
    Double Unders (60 singles)
    Walking Lunges
    Burpees

Cool down:
Foam Roll


Thursday 20 December 2018 - CrossFit

Warm up:
3 Rounds: 6 Good Mornings w/ Bar, 6 Strict Press, 6 Scap Pull Ups, 6 Downward Dog Push Ups

  • 5 Working Sets
    8 Good Mornings @ 31X1 tempo
    3 Strict Pull Ups @ 31X3 tempo
  • 5 Rounds for time:
    10 Overhead Squats @ 45/30kg
    10 Hang Power Cleans
    20 Lateral Jumps over the bar

Cool down:
Couch, quad & shoulder stretches


Wednesday 19 December 2018 - CrossFit

Warm up:
800m Run, Leg Swings, Squat-Hang-Reach
Bar Drills

  • 3 High Hang Squat Cleans / High Hang Clean + Front Squat
    15min - build to heavy weight
  • 5 rounds for reps:
    1min AMRAP:
    - 5 DB Push Press @ 20/12.5kg
    - 5 DB Power Cleans (from floor)
    1min Rest

Cool down:
Yoga Stretch


Tuesday 18 December 2018 - CrossFit

Warm up:
3 rounds: 150m Run, 15 banded squats, 10 Plank Push Ups

  • 5 Working Sets
    3 Back Squats (85%+)
    10 DB Renegade Rows
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Foam Roll: Quads, glutes, back, lats


Monday 17 December 2018 - CrossFit

Warm up:
400m Run, running drills

  • Double Unders
    5min Practise
  • Teams of 3, 35min AMRAP:
    3000m Row
    45 Burpee Box Jump Overs
    60 Med Ball Sit Ups
    90 Double Unders
    * Only 1 person working at a time. Split the work however you want between team members.

Cool down:
Stretch: Glutes, quads, hamstrings


Friday 14 December 2018 - CrossFit

Warm up:
3 rounds: 30s Quick AD, 30s slow AD. 2x Straight leg march + lunge stretches

  • 6 working sets
    8 DB Strict Press in Kneeling Lunge
    8 DB Single Leg Deadlift / side
  • 12min AMRAP:
    20 Alternating DB Snatch 22.5/15kg
    15 Box Jumps
    10 Calorie Airdyne

Cool down:
Stretch: Shoulders, Back, Glutes


Thursday 13 December 2018 - CrossFit

Warm up:
Kettlebell Warm Ups
Bar Drills

  • 14min EMOM:
    Even min - 2 Halting Snatch - working sets
    Odd min - 30s Handstand Hold (freestanding if possible)
  • For Total Reps (45s per station):
    Wall Balls
    Hang Power Cleans @ 45/30kg
    Rest
    Kettlebell Swings 28/20kg
    Burpees
    Rest
    x2 rounds

Cool down:
Yoga Stretch


Wednesday 12 December 2018 - CrossFit

Warm up:
3 rounds: 5 Push Ups, 10m Walking Lunges, 5 Scap Pull Ups, 10m Bear Crawl

  • 5 working sets of:
    3 Front Squats (85%+)
    Max Rep Unbroken Push Ups
  • 6min AMRAP:
    15 Pull Ups
    20 Push Press @ 40/25kg
  • 2min Rest
    2min Rest
  • 6min AMRAP:
    10 Over the Bar Burpees
    20 Front Squats @ 40/25kg

Cool down:
Foam Roll


Tuesday 11 December 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 15 Sit Ups, 20m Walking Lunges, 10 Push Ups

  • 30s work, 15s rest, 4 sets
    - Bicycle Crunches
    - Side Plank (right)
    - Hollow Hold
    - Side Plank (left)
  • Teams of 2: 22min AMRAP
    10 Deadlifts @ 80/50kg
    15 Toes to Bar
    20 Airdyne
    * One person working at a time. Both persons complete 1 movement before moving to the next.

Cool down:
Foam Roll: Back, Glutes


Monday 10 December 2018 - CrossFit

Warm up:
1-5: Deadlifts, Hang Power Cleans, Front Squats, Press, Back Squat
Warm up to working weight for Cleans

  • Halting Clean + Clean
    EMOM 8min - working sets
  • 2 Push Jerk / 2 Split Jerk
    EMOM 8min - build in weight
  • For time: (12min Cap)
    21-15-9 reps of:
    Back Squat @ 60/40kg
    DB Cleans @ 20/12.5kg

Cool down:
Stretch: Glutes, Back, Shoulders


Friday 7 December 2018 - CrossFit

Warm up:
1-5 of: Burpees, Squats, Sit Ups

  • Alternating Tabata Core (20s work, 10s rest, 6 rounds)
    - Hollow Hold
    - V-Ups
    - Arch Hold
  • Teams of 3, 27min AMRAP:
    200m Row Sprint
    3 Power Cleans @ 100/70kg
    * 1 Person Working at a time to complete a full round before the next person starts.

Cool down:
Stretch: Glutes, quads, hamstrings


Thursday 6 December 2018 - CrossFit

Warm up:
1-5 Shuttle Run + Burpees
Bar Drills

  • High Hang Snatch + Hang Snatch + Snatch
    14min - build to heavy weight
  • 14min AMRAP:
    400m Run
    12 Handstand Push Ups / DB Push Press
    8 Hang Power Cleans @ 60/40kg

Cool down:
Foam Roll


Wednesday 5 December 2018 - CrossFit

Warm up:
3 rounds: 150m Run, 7 Ring Rows, 7 Push Ups, 7 Scap Pull Ups

  • 5 Working Sets
    6 Barbell Bent Over Rows @ 31X1 tempo
    4 Ring Dips @ 31X5 tempo
  • In 12min, complete 9-15-21 reps of:
    Box Jumps
    Kettlebell Swings
    Pull Ups
    Remainder of the time, complete AMRAP Wall Balls

Cool down:
Foam Roll: Quads, glutes, back, lats


Tuesday 4 December 2018 - CrossFit

Warm up:
800m Run, Leg Swings, Squat-Hang-Reach
Bar Drills

  • Deadlift + Hang Clean + Front Squat + Push Press + Back Squat + Behind Head Push Press
    15min - build to heavy weight
  • 5 rounds for reps:
    1min AMRAP:
    - 5 Power Cleans @ 45/30kg
    - 5 Thrusters @ 45/30kg
    1min Rest

Cool down:
Yoga Stretch


Monday 3 December 2018 - CrossFit

Warm up:
3 Rounds: 4x10m Shuttle Run, 6 Push Ups, 6 PVC Overhead Squats, 6 PVC V-Ups

  • 5 Working Sets
    4 Bench Press @ 31X1 tempo
    4 Deadlifts @ 31X1 tempo
  • 4 Rounds for time:
    15 Overhead Squats @ 45/30kg
    10 Toes to Bar
    5 Over the Bar Burpees

Cool down:
Couch, quad & shoulder stretches


Friday 30 November 2018 - CrossFit

Warm up:
4 rounds: 30s Quick AD, 30s Slow AD
Bar Drills

  • 14min EMOM:
    Even min - 2 Snatch - working sets
    Odd min - 30s Hold at top of ring push up
  • 2 rounds for total reps (1:30 work, 30s rest):
    Cal Row
    Burpees
    Cal Airdyne

Cool down:
Yoga Stretch


Thursday 29 November 2018 - CrossFit

Warm up:
400m Run, 20m Walking Lunge Strecth, 20m Straight Leg March, 20m Straight Leg Bear Crawl

  • 5 working sets
    5 Strict Press (75%+)
    6 DB Split Squats / leg
  • 12min AMRAP:
    10 DB Deadlifts @ 22.5kg/15kg
    30 Double Unders
    10 Chest to Bar Pull Ups

Cool down:
Stretch: Shoulders, Back, Glutes


Wednesday 28 November 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 7 Squats, 7 Sit Ups, 7 Burpees

  • 30s work, 30s rest, 3 sets
    - Bicycle Crunches
    - Side Plank (right)
    - Hollow Hold
    - Side Plank (left)
  • Teams of 2: 21min AMRAP
    400m Run (together)
    40 Thrusters @ 45/30kg (20 each, 1 person working at a time)
    40 Med Ball Sit Ups (20 each, passing med ball to each other)

Cool down:
Foam Roll: Back, Glutes


Tuesday 27 November 2018 - CrossFit

Warm up:
3 rounds: 5 Push Ups, 10m Walking Lunges, 5 Scap Pull Ups, 10m Bear Crawl

  • 5 working sets of:
    3 Back Squats (85%+)
    3 Turkish Get Ups / side
  • 6min AMRAP:
    8 Sumo Deadlift High Pulls 32/24kg
    8 Push Ups
  • 2min Rest
    2min Rest
  • 6min AMRAP:
    8 Wall Balls
    8 Walking Lunges

Cool down:
Foam Roll


Monday 26 November 2018 - CrossFit

Warm up:
Kettlebell Warm Up
Bar Drills

  • Hang Clean + Clean
    EMOM 8min - build in weight
  • 3 Push Jerk / 3 Split Jerk
    EMOM 7min - build in weight
  • For time: (12min Cap)
    20-16-12-8-4 reps of:
    Toes to Bar
    DB Snatches @ 22.5/15kg

Cool down:
Stretch: Glutes, Back, Shoulders


Friday 23 November 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 5 Scap Push Ups, 5 Push Ups, 10 Wall Squats, 10 Sit Ups

  • 10min HS Practice
    - 2m HS Walk, 5s Hold, repeat
    - Pike HS Walks around box, 5s Hold on either end
  • Teams of 3, 21min AMRAP:
    150m Sprint
    10 DB Hang Power Cleans @ 20/12.5kg
    * 1 Person Working at a time to complete a full round before the next person starts.

Cool down:
Stretch: Glutes, quads, hamstrings


Thursday 22 November 2018 - CrossFit

Warm up:
1-5 Shuttle Run + Sit Ups + Burpees
Bar Drills

  • 2 Snatch + 1 Snatch Balance / Overhead Squat
    14min - build to heavy weight
  • 14min AMRAP:
    21 DB Front Squats @ 20/12.5kg
    15 Pull Ups
    9 Cal Row

Cool down:
Foam Roll


Wednesday 21 November 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 7 Push Press, 7 Deadlifts, 7 Front Squats

  • 5 Working Sets
    Romanian Deadlifts @ 31X1 tempo
    30s Ring Dip Hold at Top
    5 Strict Toes to Bar (3s Lowering Down)
  • In 12min, complete 21-15-9 reps of:
    Thrusters @ 45/30kg
    Knees to Elbows
    Remainder of the time, complete AMRAP Over the Bar Burpees
    *Score total reps (90 for 1st part, plus burpees)

Cool down:
Foam Roll: Quads, back, lats


Tuesday 20 November 2018 - CrossFit

Warm up:
3 Rounds: 5 Wall Balls, 5 Med Ball Sit Ups, 30 Single Rope Jumps
Bar Drills

  • Halting Clean + 2 Front Squat + Push Press / Jerk
    15min - build to heavy weight
  • For total reps
    1min Wall Balls
    1min Box Jumps
    1min SDHP @ 32/20kg
    1min Double Unders / Singles
    1min AD
  • 2min Rest
    Rest
  • For total reps
    1min AD
    1min Double Unders / Singles
    1min SDHP @ 32/20kg
    1min Box Jumps
    1min Wall Balls

Cool down:
Yoga Stretch


Monday 19 November 2018 - CrossFit

Warm up:
3 Rounds: 4x10m Shuttle Run, 6 Push Ups, 6 Wall Squats, 6 Sit Ups

  • 5 Working Sets
    6 Bench Press @ 31X1 tempo
    6 Pistols / leg @ 31X1 tempo
    45s Front Bridge Hold
  • 4 Rounds for time:
    400m Run
    15 Overhead Squats @ 45/30kg

Cool down:
Couch, quad & shoulder stretches


Friday 16 November 2018 - CrossFit

Warm up:
4 rounds: 30s Quick AD, 30s Slow AD
Bar Drills

  • 14min EMOM:
    Even min - 3 Hang Snatch
    Odd min - 6-10 Unbroken Toes to Bar
  • 40-30-20-10 reps of:
    Cal Airdyne
    Kettlebell Swings
    V-Ups

Cool down:
Yoga Stretch


Thursday 15 November 2018 - CrossFit

Warm up:
3 rounds: 7 Scap Pull Ups, 7 Wall Squats, 7 Downward Dog Push Ups

  • 5 working sets
    2 Weighted Pull Ups @ 31X1 tempo
    5m Banded Shuffles
    16 Suitcase KB Deadlifts (8 / side)
  • 12min AMRAP:
    Burpees (1, 2, 3, etc. reps)
    DB Snatches @ 25/17.5kg (2, 4, 6, etc. reps)
    Push Press @ 40/25kg (3, 6, 9, etc. reps)

Cool down:
Stretch: Shoulders, Chest


Wednesday 14 November 2018 - CrossFit

Warm up:
2 Rounds: 30s Jump Rope, 20m Walking Lunge w/ Stretch, 20 Russian KB Swings 16/12kg

  • 7min Double / Triple Under Practise
    Practise
  • Teams of 3: 28min AMRAP
    100m Row
    10 Deadlifts @ 80/50kg
    5 Box Jumps
    Only 1 person working at a time, must complete a full round before the next person can start.

Cool down:
Foam Roll: Back, Glutes


Tuesday 13 November 2018 - CrossFit

Warm up:
3 rounds: 20s Quick AD, 5 Front Squats, 5 Strict Press, 10 Sit Ups

  • 5 working sets of:
    4 Front Squats (80%+)
    6 One Arm KB Snatches / arm
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Foam Roll


Monday 12 November 2018 - CrossFit

Warm up:
3 rounds: 150m Run, 6 No Push Up Burpees
Bar Drills

  • 2 Halting Clean
    EMOM 8min - build in weight
  • 2 Push Jerk / 2 Split Jerk
    EMOM 7min - build in weight
  • For time: (15min Cap)
    400m Run
    30 Wall Balls
    20 Toes to Bar
    150m Run
    20 Wall Balls
    15 Toes to Bar
    100m Run
    10 Wall Balls
    10 Toes to Bar

Cool down:
Stretch: Glutes, Back, Shoulders


Friday 9 November 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 5 Scap Push Ups, 5 Push Ups, 10 Wall Squats, 10 Sit Ups

  • 30s work, 30s rest
    3 sets each, alternating between:
    - Side bridge with upper body rotation
    - Arch Hold w/ PVC
  • 30min AMRAP (teams of 2):
    800m Run
    21 Synchro Burpees
    15 Synchro DB Thrusters @ 17.5/10kg

Cool down:
Stretch: Chest, Shoulders, Glutes


Thursday 8 November 2018 - CrossFit

Warm up:
2 Rounds: 20s Quick AD, 20m Walking Lunge, 20m Bear Crawl
Bar Drills

  • Snatch
    7min EMOM - build in weight
  • 3 Overhead Squat
    7min EMOM - build in weight
  • 14min AMRAP:
    21 Alternating DB Snatch @ 22.5/15kg
    150 Double Unders
    9 Muscle Ups

Cool down:
Yoga Stretch


Wednesday 7 November 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 7 Push Press, 7 Deadlifts, 7 Front Squats

  • 5 Working Sets
    4 Strict Press (heavy) - 80%+
    20 Box Step Ups w/ DB's/KB's (10/leg)
  • For total reps:
    2min Airdyne
    1min Rest
    2min Wall Balls
    1min Rest
    2min Kettlebell Swings
    1min Rest
    2min Med Ball Sit Ups

Cool down:
Foam Roll: Quads, back, lats


Tuesday 6 November 2018 - CrossFit

Warm up:
3 Rounds: 30s Jump Rope, 7 Push Ups w/ twist, 7 Wall Squats, 7 Scap Pull ups
Bar Drills

  • 1RM Clean & Jerk
    For Weight
  • 7min AMRAP:
    5 Toes to Bar
    4 Chest to Bar Pull Ups
    3 Hang Squat Cleans 70/48kg
    2 Front Squats 70/48kg
    1 Shoulder to Overhead 70/48kg
  • Rest
    2min Rest
  • 4min AMRAP:
    15 Sit Ups
    5 Burpees

Cool down:
Foam Roll


Monday 5 November 2018 - CrossFit

Warm up:
Kettlebell Warm Up

  • 5 Working Sets
    12 Front Rack Alternating Reverse Lunges
    20s Active Goblet Squat Hold
    20s Active Hollow Hold Hang (from pull up bar)
  • 4 Rounds for time:
    20 Box Jumps
    20 DB Push Press @ 20/12.5kg
    20 DB Deadlifts @ 20/12.5kg

Cool down:
Couch, quad & shoulder stretches


Friday 2 November 2018 - CrossFit

Warm up:
4 rounds: 30s Quick AD, 30s Slow AD
Bar Drills

  • 14min EMOM:
    Even min - Hang Snatch + Halting Snatch
    Odd min - 6-10 Unbroken Toes to Bar
  • 40-30-20-10 reps of:
    Kettlebell Swings 24/16kg
    Walking Lunges
    Sit Ups

Cool down:
Yoga Stretch


Thursday 1 November 2018 - CrossFit

Warm up:
3 rounds: 10m Walking Lunge, 7 Sit Ups, 7 Back Squats w/ Bar, 7 Good Mornings w/ Bar

  • 5 working sets
    5 Back Squat @ 31X1 tempo
    Accumulate 30s L-Sit Hold
  • 10min AMRAP:
    7 Goblet Squats 32/24kg
    7 Bar Muscle Ups
    14 Sumo Deadlift High Pulls 32/24kg
    14 Pull ups / Assisted Pull Ups

Cool down:
Foam Roller: Hip Flexors, Lower Back, Quads, Lats


Wednesday 31 October 2018 - CrossFit

Warm up:
With PVC pipe, 2 rounds: 10 Passthroughs, 10 OHS, 10 Duck Walks, 10 V-Ups

  • 5min Practice Handstand Walks
    If you have HS Walks, then practise pirouettes. Wall Walks. Else DB Weighted Bear Crawls.
  • Teams of 4: 30min AMRAP
    125m Row
    20 Wall Balls
    20 Box Jumps
    20 Sit Ups
    Only 1 person working at a station at a time.

Cool down:
Quads, Glutes, Hip Flexor stretch


Tuesday 30 October 2018 - CrossFit

Warm up:
3 rounds: 20m Bear Crawl, 10 Scap Pull Ups, 20m Walking Lunge

  • 5 working sets of:
    5 Weighted Pull Ups / Negatives @ 31X1 tempo
    6 Bent Over Reverse Flys @ 31X1 tempo
    5 Pistols / leg
  • For total reps (1min work, 1min rest):
    Burpees
    Front Squats @ 50/35kg
    V-Ups
    Push Press @ 50/35kg
    Airdyne
    Deadlifts @ 50/35kg

Cool down:
Foam Roll


Monday 29 October 2018 - CrossFit

Warm up:
1-5: Shuttle Runs + Burpees
Bar Drills

  • High Hang Clean + Hang Clean + Clean (TnG)
    EMOM 8min - build in weight
  • 21-15-9-3 reps for time:
    Power Cleans @ 60/40kg
    Push Ups
    150m Run

Cool down:
Stretch: Shoulders, Chest, Hip Flexors, Quads


Friday 26 October 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 5 Scap Push Ups, 5 Push Ups, 10 Wall Squats, 10 Sit Ups

  • Tabata Core (20s work, 10s rest, 8 sets)
    4 sets each, alternating between:
    - Hollow Hold
    - Sit Ups / V-Ups
  • 3 rounds for total reps: (Teams of 3)
    2min work, 30s rest of:
    Tire Flips
    Push Ups
    Thrusters
    Pull ups
    * 1 person working at a time

Cool down:
Stretch: Chest, Shoulders, Glutes


Thursday 25 October 2018 - CrossFit

Warm up:
2 Rounds: 20s Quick AD, 20m Walking Lunge, 20m Bear Crawl
Bar Drills

  • Power Snatch + Snatch
    8min EMOM - build in weight
  • 15min AMRAP:
    20 Alternating DB Snatch @ 22.5/15kg
    30 Sit Ups
    250m Row

Cool down:
Yoga Stretch


Wednesday 24 October 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 7 Push Press, 7 Deadlifts, 7 Front Squats

  • 5 Working Sets
    3 Push Press
    3 Deadlifts @ 31X1 tempo (no dropping from top)
  • 5min AMRAP:
    10 Cal Airdyne
    25 Air Squats
  • Rest
    2min Rest
  • 5min AMRAP:
    15 Kettlebell Swings (Heavy)
    7 Burpees

Cool down:
Foam Roll: Quads, back, lats


Tuesday 23 October 2018 - CrossFit

Warm up:
3 Rounds: 30s Jump Rope, 7 Push Ups w/ twist, 7 Wall Squats, 7 Scap Pull ups
Bar Drills

  • Clean + Hang Clean + Front Squat+ Shoulder to Overhead
    15min - build to heavy set (no dropping bar between reps)
  • 12min AMRAP (2, 4, 6, 8, etc. reps):
    Ring Dips / Box Dips
    Sumo Deadlift High Pulls 32/24kg
    Wall Balls

Cool down:
Foam Roll


Monday 22 October 2018 - CrossFit

Warm up:
Kettlebell Warm Up

  • 5 Working Sets
    6 Single Leg Deadlifts @ 31X1 tempo / leg
    Accumulate 20s Hold at top of Pull Up (scaps back)
    30s Handstand Hold (free standing if possible)
  • 3 Rounds for time:
    400m Run
    12 Toes to Bar
    9 Front Squats @ 60/45kg
    6 Shoulder to Overhead @ 60/45kg

Cool down:
Couch, quad & shoulder stretches


Friday 19 October 2018 - CrossFit

Warm up:
2 rounds: 30s Airdyne, 15 Russian Swings, 10 Sit Ups, 5 Burpees
Bar Drills

  • 14min EMOM:
    Even min - 3 TnG Cleans (build in weight)
    Odd min - 15s Hollow Hold + 5 V-Ups + 10s Hollow Hold
  • 13min AMRAP:
    10 Wall Balls
    10 Alternating DB Snatches @ 22.5/15kg
    10 Calorie Airdyne

Cool down:
Yoga Stretch


Thursday 18 October 2018 - CrossFit

Warm up:
3 rounds: 10m Walking Lunge, 7 Sit Ups, 7 Deadlifts w/ Bar, 7 Good Mornings w/ Bar

  • 5 working sets
    5m Banded Shuffles
    3 Deadlifts @3111 tempo @ moderately tough weight for good form
  • 8min AMRAP:
    7 Handstand Push Ups / DB Push Press
    7 Toes to Bar
    30 Double Unders / 15 Attempts

Cool down:
Foam Roller: Hip Flexors, Lower Back, Quads


Wednesday 17 October 2018 - CrossFit

Warm up:
2 rounds: 100m Row, 7 Downward Dog Push Ups, 7 PVC Pass Throughs, 20m Bear Crawl

  • 5min Practice Handstand Walks
    If you have HS Walks, then practise change of directions. Else partner HS holds. Else DB Overhead Carries.
  • Teams of 3: 30min AMRAP
    20m Sled Push
    125m Row
    5 Power Cleans @ 80/50kg
    * 1 person working at a time. All 3 persons to complete an exercise before moving to the next.

Cool down:
Quads, Glutes, Hip Flexor stretch


Tuesday 16 October 2018 - CrossFit

Warm up:
3 rounds: 7 Scap Pull Ups, 7 Scap Push Ups, 7 Push Ups, 7 Wall Squats
Bar Drills

  • 5 working sets of:
    3 Weighted Pull Ups / Negatives @ 31X1 tempo
    2 High Hang Snatch
  • 12min AMRAP:
    7 Ring / Box Dips
    7 DB Front Squats @ 20/12.5kg
    100m Run

Cool down:
Foam Roll


Monday 15 October 2018 - CrossFit

Warm up:
3 rounds: 30s Jump Rope, 10m Walking Lunges, 7 PVC Overhead Squats, 7 PVC Pass Throughs

  • 4 Overhead Squat or 2 Snatch Balance
    EMOM 8min - build in weight
  • 5 rounds for time:
    5 DB Hang Clean to Overhead / arm @ 22.5/15kg
    12 Burpees
    15 Box Jumps

Cool down:
Stretch: Shoulders, Hip Flexors, Quads


Friday 12 October 2018 - CrossFit

Warm up:
2 Rounds: 150m Run, 5 Scap Push Ups, 5 Push Ups, 20m Walking Lunges, 10 Sit Ups

  • 5 Rounds for Quality
    5 Ring Push Ups / Flys @31X1 tempo
    6 Weighted Inline Lunges / leg @31X1 tempo
  • 15min AMRAP: (Teams of 2)
    400m Run
    15 Synchro Wall Balls
    15 Synchro Weighted Sit Ups

Cool down:
Stretch: Chest, Shoulders, Glutes


Thursday 11 October 2018 - CrossFit

Warm up:
2 Rounds: 20s Quick AD, Lunge Stretches, Inch Worm, 5 Down Dog Push Ups
Bar Drills

  • Hang Snatch + Snatch
    15min - Build to heavy set
  • 12min AMRAP:
    7 Push Ups
    7 Sumo Deadlift High Pulls @ 32/24kg
    7 Bar Muscle Ups

Cool down:
Yoga Stretch


Wednesday 10 October 2018 - CrossFit

Warm up:
With DBs (12.5/7.5kg) 3 Rounds: 5 Push Ups, 5 Push Up Rows/arm, 5 Hang Cleans, 5 Front Squats, 5 Push Press

  • 5 Rounds for Quality
    5 Good Mornings @3011 tempo - moderate weight across sets
    4 DB Single Arm Bent Over Rows @31X1 tempo / arm
  • 5min AMRAP:
    5 Toes to Bar
    30 Double Unders / 15 Attempts
    5 Burpees
  • Rest 2min
    Rest
  • 5min AMRAP:
    7 DB Thrusters 22.5/15kg
    13 Kettlebell Swings 24/16kg

Cool down:
Foam Roll: Quads, back, lats


Tuesday 9 October 2018 - CrossFit

Warm up:
3 Rounds: 20s AD, 7 Push Press w/ Bar, 7 Deadlifts, 5 Overhead Squats, 5 Scap Pull Ups
Bar Drills

  • 3 Overhead Squat
    EMOM 7min - Build in weight
  • 3 Push Press
    EMOM 6min - Build in weight
  • 12min AMRAP:
    15 Box Jumps
    12 Airdyne
    9 Pull Ups

Cool down:
Foam Roll


Monday 8 October 2018 - CrossFit

Warm up:
Bar Drills

  • Clean
    Build to heavy single in 8min
  • "Holleyman" - 30 rounds for time: (30min Cap)
    5 Wall Balls
    3 Handstand Push-Ups / DB Push Press
    1 Power Clean 100/70kg / 1 High Box Jump

Cool down:
Couch, quad & back stretches


Friday 5 October 2018 - CrossFit

Warm up:
2 rounds: 30s Jump Rope, 15 Russian Swings, 10 Scap Pull Ups, 7 Downward Dog Push Ups
Bar Drills

  • 14min EMOM:
    Even min - High Hang Clean + Hang Clean + Clean (reset between reps)
    Odd min - 20-30s L-Hang
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Yoga Stretch


Thursday 4 October 2018 - CrossFit

Warm up:
3 rounds: 10m Walking Lunge, 20s quick airdyne, 7 Front Squats with empty bar

  • 4 working sets
    6 Single KB Front Rack Reverse Lunges / leg
    4 Front Squats @ tough weight
  • In teams of 3:
    Relay style:
    Each to complete 5 of:
    - 7 Burpees
    - 12/9 Cal Airdyne
    * 1 person works, 2 people rest

Cool down:
Foam Roller: Hip Flexors, Lower Back, Quads


Wednesday 3 October 2018 - CrossFit

Warm up:
2 rounds: 150m Run, 7 No Push Up Burpees, 10 Jumping Squats

  • 5min Practice Double Unders
    If you have double unders, see how far you can get of 1,2,3,4,5,etc reps of unbroken:
    - Double Unders
    - Singles
    * no stopping between reps
  • 30min AMRAP:
    800m Run
    20 Push Ups
    50 Double Unders
    20 DB Push Press / Jerk @ 22.5/15kg
    30 Chest to Bar Pull Ups
    500m Row
    30 Sumo Deadlift High Pulls @ 32/24kg
    20 DB Hang Cleans @ 22.5kg

Cool down:
Shoulder, Hip Flexor stretch


Tuesday 2 October 2018 - CrossFit

Warm up:
2 rounds: 10 Scap Pull Ups, 10 Scap Push Ups, 10 V-Ups, 10m Inch Worm

  • 5 rounds for quality
    5 Single Arm DB Push Press / side @ 30X2 tempo
    Accumulate 15s Hold @ top of Pull Up (scaps back)
    40s Hollow Hold
  • 12min AMRAP:
    5 Over the Bar Burpees
    7 Front Squats @ 60/40kg
    12 Deadlifts @ 60/40kg

Cool down:
Foam Roll


Monday 1 October 2018 - CrossFit

Warm up:
3 rounds: 10 Wall Squats, 10 Sit Ups, 20s Quick Row, 5 Burpees
Bar drills

  • Halting Snatch + Snatch
    EMOM 8min - build in weight
  • 3 rounds for time:
    20 Back Squat @ 60/45kg
    250m Row
    20 Knees to Elbows

Cool down:
Stretch: Back, Hip Flexors, Quads


Friday 28 September 2018 - CrossFit

Warm up:
3 Rounds: 5 Scap Push Ups, 5 Downdog Push Ups, 10 Lunges, 20s Quick Row

  • 5 Rounds for Quality
    6 Bench Press - tough weight across sets
    5 Pistols / leg @ 31X1 tempo
  • 13min AMRAP: 2-4-6-8-etc. reps:
    - Handstand Push Ups / DB Push Press
    - Chest to Bar Pull Ups
    - Cal Row

Cool down:
Stretch: Chest, Shoulders, Glutes


Thursday 27 September 2018 - CrossFit

Warm up:
2 Rounds: 30s Quick AD, Lunge Stretches, Inch Worm, 5 Down Dog Push Ups
Bar Drills

  • High Hang Snatch + Snatch
    15min - Build to heavy set
  • 15min AMRAP:
    10 Burpees
    20 Wall Balls
    Rest 30s

Cool down:
Yoga Stretch


Wednesday 26 September 2018 - CrossFit

Warm up:
10 Double Arm KBS, 10 Single Arm KBS / arm, 20 Alternatin Single Arm KBS, 10 Good Mornings, 5 Scap Pull Ups, 15s Hang from Bar, 5 Scap Pull Ups

  • 5 Rounds for Quality
    5 Romanian Deadlifts @2011 tempo - moderately tough weight across sets
    3 Strict (Weighted) Pull Ups / Negatives @3112 tempo
  • 4min AMRAP:
    10 DB Hang Power Cleans 20/12.5kg
    30 Double Unders / 15 Attempts
  • Rest
    2min
  • 4min AMRAP:
    16 Jumping / Inline Lunges
    14 Kettlebell Swings 24/16kg

Cool down:
Foam Roll: Quads, back, lats


Tuesday 25 September 2018 - CrossFit

Warm up:
3 Rounds: 30s AD, 7 Push Press w/ Bar, 7 Deadlifts, 5 Push Ups w/ Twist
Bar Drills

  • High Hang Clean + Hang Clean + Clean
    EMOM 9min - Build in weight
  • 4 Push Jerk / Split Jerk
    EMOM 6min - Build in weight
  • 11min AMRAP:
    20 Sit Ups
    20 Alternating DB Snatches @ 22.5/15kg
    20 Overhead Squats @ 30/20kg

Cool down:
Foam Roll


Monday 24 September 2018 - CrossFit

Warm up:
Running Drills x 3 rounds: High Knees, Butt Kicks, Side Shuffles, 5 Push Ups, 5 Sit Ups

  • Kettlebell Windmills
    5 reps / side, 4 sets
  • 30min AMRAP: Teams of 2:
    - 10 Cal Airdyne
    - 10 Cal Airdyne
    - 15 Kettlebell Swings
    - 15 Kettlebell Swings
    - 10 Box Jumps
    - 10 Box Jumps

Cool down:
Couch, quad stretches


Friday 21 September 2018 - CrossFit

Warm up:
2 rounds: 30s Jump Rope, 15 Wall Squats, 15 Sit Ups
Bar Drills

  • 14min EMOM:
    Even min - 3 High Hang Snatch (reset between reps)
    Odd min - 3 Weighted Pull Ups / Negatives
  • For total reps
    3min AMRAP:
    10 DB Push Press @ 20/12.5kg
    10 DB Front Squats @ 20/12.5kg

    Rest 2min

    5min AMRAP:
    10 Box Jumps
    10 Kettlebell Swings @ 24/16kg

Cool down:
Yoga Stretch


Thursday 20 September 2018 - CrossFit

Warm up:
2 rounds: 150m Run, 7 No Push Up Burpees, 10 Jumping Squats

  • 4 Rounds
    40s Handstand Holds
    20s Rest
    40s Back Bridge (On hands & feet)
    20s Rest
    40s Front Bridge
    20s Rest
  • 25min AMRAP:
    400m Run
    12 Sumo Deadlift High Pulls @ 45/30kg
    9 Push Press @ 45/30kg

Cool down:
Shoulder, Hip Flexor stretch


Wednesday 19 September 2018 - CrossFit

Warm up:
3 rounds: 20m Walking Lunge, 20s quick row, 6 Burpees

  • 4 working sets
    6 DB Rear Foot Elevated Split Squats / leg
    3 Front Squats @ tough weight
  • In teams of 3:
    Relay style:
    Each to complete 5 x 250m Row Sprint
    * 1 person works, 2 people rest

Cool down:
Foam Roller: Hip Flexors, Lower Back, Quads


Tuesday 18 September 2018 - CrossFit

Warm up:
2 rounds: 10 Scap Pull Ups, 10 Scap Push Ups, 5 Downward Dog Push Ups, 15 Wall Squats

  • 5 rounds for quality
    Accumulate 20s Scap Pull Up Hold
    5 Ring Dips / Bench Press @ 3111 tempo
    6-8 Bent over DB Flys @ 3111 tempo
  • 12min AMRAP:
    12 DB Snatches @ 22.5/15kg
    9 Burpees
    6 Cal Airdyne / Row

Cool down:
Foam Roll


Monday 17 September 2018 - CrossFit

Warm up:
2 rounds: 4x10m Shuttle Runs, 2x10m High Knees, 2x10m Butt Kicks, 4x10m Side Skips/Jumps
Bar drills

  • Hang Clean + Clean + Front Squa
    EMOM 8min - build in weight
  • In teams of 3: 22min AMRAP:
    150m Run
    5 TnG Power Cleans @ heavy weight / 10 Unbroken Heavy KB Swings
    * 1 person working at a time

Cool down:
Stretch: Back, Hip Flexors, Calves


Friday 14 September 2018 - CrossFit

Warm up:
Running Drills x 3 rounds: High Knees, Butt Kicks, Side Shuffles, Ankle Rotations

  • Double Under Practise (5min)
    10-20-30-40-50 unbroken reps
  • 25min AMRAP: Teams of 2:
    - 400m Run (run together)
    - 20 Syncro Burpees
    - 10 Cleans @ 80/50kg (5 reps each)

Cool down:
Couch, quad stretches


Thursday 13 September 2018 - CrossFit

Warm up:
5 Rounds: Sun Salute - Reach up, reach down, lunge str., chest stretch, down dog, lunge str., reach down, reach up

  • 2 High Hang + 2 Hang Snatches
    9min EMOM
  • 3 Overhead Squats
    6min EMOM, 3s pause at the bottom
  • 21-15-9 reps: (6min Cap)
    - Box Jumps
    - Handstand Push Ups / DB Push Press
    * Scale to finish under 6minutes
  • Rest 2min
    Rest
  • 21-15-9 reps:
    - Kettlebell Swings
    - V-Ups

Cool down:
Yoga Stretch


Wednesday 12 September 2018 - CrossFit

Warm up:
3 Rounds: 150m Run, 15 Jump Rope, 3-5 Push Ups
Bar Drills

  • 2 Hang Clean + 2 Push Press / Push Jerk
    15min - build to heavy set
  • 5 Front Squats
    EMOM 5min @ weight of previous complex
  • 12min AMRAP: 3-6-9-12-etc reps:
    Sumo Deadlfit High Pulls
    Push Ups
    30 Double Unders / 15 Double Under Attempts

Cool down:
Foam Roll


Tuesday 11 September 2018 - CrossFit

Warm up:
4 rounds: 5 One Arm Overhead KB Lunge/side, 10 Russian KB Swings, 5 KB Squat+press+tricep-ext

  • 5 Rounds
    5 Deadlifts @2011 tempo - moderately tough weight across sets
    5 Strict (Weighted) Pull Ups / Negatives @3112 tempo
  • 12min AMRAP:
    - 15 Wall Balls
    - 10 Cal Row / Airdyne

Cool down:
Couch, quad & shoulder stretch


Monday 10 September 2018 - CrossFit

Warm up:
4 Rounds: 5 Scap Pull ups, 5 Scap Push Ups, 5 Sit Ups, 10 Lunges

  • 5 Rounds
    4 Strict Press - tough weight across sets
    8 Single Leg DB Deadlifts / side - Slow & controlled
  • For time:
    50 Double Unders
    50 Sit up
    40 Burpee
    40 Knees to Elbow
    30 Push Ups
    30 Pull up
    20 Cal Airdyne
    20 Cal Row

Cool down:
Yoga Stretch


Friday 7 September 2018 - CrossFit

Warm up:
2 rounds: 30s Jump Rope, 15 Wall Squats, 15 Sit Ups

  • 14min EMOM:
    Even min - 3 Hang Cleans (reset between reps)
    Odd min - 3 Weighted Pull Ups / Negatives
  • 24-20-16-12 reps for time:
    Box Jumps
    DB Snatches @ 20/12.5kg

Cool down:
Yoga Stretch


Thursday 6 September 2018 - CrossFit

Warm up:
3 rounds: 20m Walking Lunge, 10 Push Ups, 10 Jumping Squats, 10 Sit Ups

  • 5 working sets (20min)
    10m Banded Side Shuffles
    5 Back Squat @ tough weight
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Foam Roller: Hip Flexors, Chest, Lower Back


Wednesday 5 September 2018 - CrossFit

Warm up:
4 rounds: 7 Sit Ups, 10m Inch Worm, 10 Wall Squats, 20s AD (quick)

  • 6 rounds
    1min Double Unders
    20s Hollow Hold
    10s Rest
    20s Arch Hold
    10s Rest
  • 25min AMRAP:
    20 Box Jumps
    20 Sit up
    20 Burpees
    20 Cal Airdyne
    20 Air Squat
    20 DB Push Press
    * Focus on consistent rounds, sustainable pace

Cool down:
Couch, quad & shoulder stretch


Tuesday 4 September 2018 - CrossFit

Warm up:
4 rounds: 20m Walking Lunges, 7 Downward Dog Push Ups, 10 Wall Squats

  • 5 rounds
    10 Half Kneeling DB Press - tough weight
    30s Side Bridge / side
    30s Back Bridge
  • 12min AMRAP, 2-4-6-8-etc reps:
    Front Squat @ 45/30kg
    Toes to Bar
    * Should be a weight that allows you to do many unbroken sets

Cool down:
Foam Roll


Monday 3 September 2018 - CrossFit

Warm up:
4 Rounds: 4 Shuttle Runs, 7 Scap Pull ups, 7 Scap Push Ups, 3 Burpees
Bar drills

  • High Hang Snatch + Hang Snatch + Snatch
    EMOM 8min
    Focus on positioning
  • 4 rounds for time: (20min Time Cap)
    400m Run
    15 Push Ups
    15 Pull Ups

Cool down:
Stretch: Chest, Hip Flexors, Lats


Friday 31 August 2018 - CrossFit

Warm up:
Short airdyne/row, bar drills.

  • snatch
    Snatch: complex: pull-hang power snatch-snatch-ohs work to heavy but perfect form. 15min
  • team conditioning
    Games team wod variation in pairs: for time:
    â?¢ 40 pull ups
    â?¢ 17 Synchro med ball squat cleans cleans
    â?¢ 30 toes to bar
    â?¢ 15 Synchro med ball squat cleans
    â?¢ 18/14 cal row
    â?¢ 13 Synchro med ball squat clean

Cool down:
Mobility: foam roll


Thursday 30 August 2018 - CrossFit

Warm up:
Straight leg bear crawl, straight leg march, push up with twist, high knees, butt kicks, grape vines, inch worm.

  • gymnastics
    Hand stand walk progressions -15min
    Moving forward and backwards: some options:
    • Wall walk-4 shoulder taps-walk down-4 shoulder taps in push up hold.
    • Wall walk-4 shoulder taps-4 hip taps-walk down
    • Hand stand walk 4 steps-4 shoulder taps-reverse 4 steps-4 hip taps
  • conditioning
    15min amrap:
    • 400m run
    • 7 burpee box jump overs

Cool down:
Mobility: yoga stretch


Wednesday 29 August 2018 - CrossFit

Warm up:
short airdyne, kb warm up

  • 1RM Front Squat
    For Weight
  • emom
    EMOM 10 min: power cleans: 80% of max.
    Start with 1 rep add 1 rep each min
  • Ryan's last stand
    Alternating 16 min EMOM:
    • Goblet squats 24/16kg
    • Weighted lunges
    Start with 2 reps add 2 reps each round. If can’t finish reps in min come back down to reps you can do and finish the emom.

Cool down:
mobility: foam roll


Tuesday 28 August 2018 - CrossFit

Warm up:
Lunge stretch, forwards crab walk(hips up), scap circles, downward dog push ups.

  • jump rope
    Jump rope single skips: 30 sec on 30 sec rest x5: aim for same amount of reps each set.
  • long conditioning
    AMRAP: 32min
    • 5 one arm Over head squats per side 24/16kg kb
    • One peg board accent/ 6 off set ring pull ups per side
    • 12 Db bench press/floor press 25/15kg

Cool down:
Mobility: banded shoulder stretch


Monday 27 August 2018 - CrossFit

Warm up:
3 rounds: 10 sitting wall ball shots, 5 med ball sit ups, 5 pull ups, high knees, butt kicks.

  • gymnastics
    Hand stand push ups and core30sec on 30sec rest: 3 to 4 rounds:
    • Straddle press(work on shifting weight over shoulders can even lift feet onto box from floor)/crow pose
    • Hollow hold/rock
    • Strict/neg handstand push ups
  • conditioning
    For time: 15-12-9-6-3 reps of:
    • Deadlift
    • db push press 22.5/15kg
    • 150m run
    The deadlift will be a ladder start at 100/65kg -110/75-120/80-130/85-140/90

Cool down:
Mobility: back and hips


Friday 24 August 2018 - CrossFit

Warm up:
Short run/airdyne, bar drills

  • clean and jerk
    Clean and jerk: 6 sets of complex: deadlift –high hang power clean-1 push press-1 push jerk /split–focus on quality and speed not weight. 15 min
  • conditioning: Scaled "girls gone wild":
    Scaled â??girls gone wildâ?:
    0n 0:oo
    Fran: 21-15-9 reps of: 6min cap
    â?¢ Thrusters 43/30 kg
    â?¢ Pull ups
    1min rest
    On 7:00
    Diane: 21-15-9 reps of: 6 min cap
    â?¢ Deadlift 102/70 kg
    â?¢ Hand stand push ups
    1min rest
    On 14:00
    Amanda: 9-7-5 reps of: 6 min cap
    â?¢ Muscle ups
    â?¢ Squat snatch 61/43 kg
    Scale reps and weights to be able to be challenging but still be able to finish under the time cap. â??NB.

Cool down:
Mobility: FOAM ROLL EVERYTHING


Thursday 23 August 2018 - CrossFit

Warm up:
Short airdyne, 3 rounds: 5 pull ups, 2 push up,4 shoulder taps,4 hip taps, 4 mountain climbers with twist.

  • muscle up drills
    Muscle up drills( low rings) work in groups of 2 to 3:
    4 rounds of:
    • 3 to 5 L-Sit muscle ups/assisted and negative down
    • 6 alligator rolls + v-up
  • conditioning
    20 min amrap
    • 8 toes to bar
    • 10 alternating db snatch 22.5/15kg
    • 14/12 cal row/airdyne

Cool down:
mobility: Banded shoulder stretch


Wednesday 22 August 2018 - CrossFit

Warm up:
bring sally up with wall ball in pairs. Bar drills

  • snatch
    Snatch: 7 min emom: 3 snatches work to heavy touch and go.
  • front squat
    Front Squat:6 x 3reps work to heavy 12min
  • conditioning
    For time: 15 min cap
    21-15-9 of:
    • Db cleans 20/12.5kg
    • hand stand push ups/pike
    21r – 15m -15r - 15 m-9r -15 m:
    • db cleans 25/15kg
    • h.s walk/straight leg bear crawl

Cool down:
Mobility: yoga stretch


Tuesday 21 August 2018 - CrossFit

Warm up:
Shuttle run-sit up- no push up burpee 1 of each up to 5 of each.

  • strength
    Single leg work and core
    • 6 to 8 Weighted box step up and over
    • 30-40 sec side bridge(arm straight) per side
    • Seated v leg lift 5 of each: hands at hips, hands mid thigh, hands at knee
  • conditioning
    “Death race”
    5 Rounds for time: 11 min cap
    • 15/10 cal airdyne/row
    • 10 burpees

Cool down:
Mobility: foam roll/couch stretch


Monday 20 August 2018 - CrossFit

Warm up:
Straight leg march, duck walk, high knees, butt kicks, bear crawl, bar drills.

  • cleans
    Cleans:7 min emom: 3 cleans work to heavy touch and go.
  • back squat
    Back Squat: 6 x 3 reps work to heavy 12min
  • team conditioning
    9 min amrap: Alternating rounds teams of 2:
    • 7 Pull ups
    • 35 double unders
    1 min rest
    9 min amrap:
    • 7 Toes to bar
    • 14 kbs 28/20kg

Cool down:
Mobility: yoga stretch


Friday 17 August 2018 - CrossFit

Fight gone bad bench mark, compare to 08 June 2018

Warm up:
2 rounds: 30 sec box stretch, wall squats, duck walk, downward dog push up, straight leg bear crawl, broad jumps.

  • hand stand walk progressions
    Hand stand walk progressions 15min
    • Shoulder taps(in pike or against wall)
    • Wheel barrow shoulder taps
    • Free standing shoulder taps
    • Obstacle course h.s walk
  • 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: foam roll


Thursday 16 August 2018 - CrossFit

Warm up:
3 rounds: 1 min airdyne/row,5 scap circles backwards 5 forwards, 6 push ups with twist. Then bar drills

  • 1RM Snatch
    For Weight
  • strength
    Absolute strength /Olympic lift
    6 rounds
    • 4 tempo Front squats 5 sec pause at top, 2 sec pause at bottom.
    • 5 weighted Pull ups
    • 5 weighted Ring dips

Cool down:
mobility: stretch with foam roller


Wednesday 15 August 2018 - CrossFit

Warm up:
short airdyne, straight leg march, lunge stretch, side lunge stretch, inch worm with push up, sit up, hips up crab walk.

  • skill/core
    T2b strength drills: 4 rounds
    • In L-sit 5 pvc taps
  • aerobic conditioning
    45 on 15 rest 6 rounds: steady pace
    • Row
    • Sit ups
    • Jump rope
    • Russian kbs (light)
    • Airdyne
    • Bear crawl

Cool down:
Mobility: yoga stretch


Tuesday 14 August 2018 - CrossFit

Warm up:
Leg swings, inch worm, 3 rounds: 5pull ups, 5 jumping squats, 5 down ward dog push ups, 5 v-ups

  • hand stand push up and core
    30sec on 30 sec rest 3 to 4 rounds:
    • Hand stand hold
    • Hollow hold/rock
    • 3 pause hand stand/pike push up(top, half way, floor)
    • Arch hold/rock
  • conditioning
    7 rounds:
    • 4 Back squat (heavy)(same weight for all set)
    • 10m-20m-30m Shuttle sprint
    • 10 off set push ups (5 per side)

Cool down:
Mobility: banded shoulder and couch stretch


Monday 13 August 2018 - CrossFit

Warm up:
Pair up with med ball: 2 rounds 10 of each: thruster throws, alternating partner burpees, chest throw, Russian twist, ball slam pass.

  • Clean and Jerk
    Clean and jerk complex: 12 min
    • 1 clean pull-1 hang clean-1 power clean and push press- 1 clean and push jerk/split jerk
  • team conditioning
    Partner wod:
    5min AMRAP:
    A. 10 goblet squats 24/16kg and 10 pull ups
    B. Max rep box jumps
    1 min rest
    5min AMRAP:
    A. Over head plate holds 20/10kg
    B. Max rep burpees
    1min rest
    5min AMRAP:
    A. Plank hold
    B. Max rep med ball sit ups
    1min rest
    5min AMRAP:
    A. 25Om row
    B. Max rep kbs 24/16kg
    "A" movement is pace-setter by one partner while other partner performs max reps of "B" movements. Partner team counts "B" reps only.
    SCORE = TOTAL REPS (of B) from all 4 AMRAPS combined.

Cool down:
Mobility: yoga stretch


Friday 10 August 2018 - CrossFit

Warm up:
Crossfit hop scotch: 5 cones each cone different movement: down ward dog push ups, close leg squats, push ups with twist, sit ups-3 rounds

  • muscle ups drills
    5 rounds of:
    • 3 pull ups
    • 2 chest to bar pull ups
    • 1 muscle ups
    • Hip over back rotation over bar? (bonus move)
  • aerobic conditioning
    2 rounds for time: 25min cap:
    • 150 double unders
    • 1000 m row
    • 1.2 distance on airdyne

Cool down:
mobility: yoga stretch


Thursday 9 August 2018 - CrossFit

Public holiday: WOMEN'S DAY Pick 3 ladies: One strength/Olympic lifting one and 2 others. Have fun.

Warm up:
Short jog/ airdyne and line drills

  • Strength
    Choice of strength:
    • Amanda
    • Isabel
    • Grace
    • Lynne
  • conditioning
    Others:
    • All body weight only: Barbara, Chelsea, Mary, Cindy, Annie, Nicole, Angie
    • No bars but some apparatus: Eva, Helen, Kelly, Karen
    • Mix of everything: Jackie, Diane, Fran, Elizabeth, Nancy

Cool down:
Mobility: foam roll


Wednesday 8 August 2018 - CrossFit

Warm up:
Leg swings, stretch reach squat, crossfit tag: one person on, you get tagged have to hold squat, buddy can tag to release you.

  • strength
    Single leg work and core
    • 6 per leg Single leg deadlifts with bar
    • 3 reps Strict toes to bar side middle side with med ball
  • conditioning
    For time:
    15-12-9 reps
    • Db cleans 22.5/15kg
    • Db push press 22.5/15kg
    3 min rest
    21-15-9 reps
    • Heavy kbs 32/24kg
    • One arm over head walking lunges

Cool down:
Mobility: yoga stretch


Tuesday 7 August 2018 - CrossFit

Warm up:
Short airdyne, bar drills

  • Snatch
    Snatch: 15 min work to moderately heavy weight with good form:
    1 snatch pull- 1 hang snatch(from knee)-1 snatch(from floor)
  • Over head squat
    Over head squats: 15 min to work to a heavy 5 reps (from rack)
  • Anaerobic conditioning
    team of 2 to 3: 3 rounds 15min
    • 1 min airdyne sprint
    • 1 min rest
    • 1 min weight plate or slam ball hold
    • 1 min alligator rolls
    • 1 min rest

Cool down:
Mobility: foam roll


Monday 6 August 2018 - CrossFit

Warm up:
Short airdyne/row, lunge stretch, inch worm, sit ups, broad jumps, bear crawl, close leg squats

  • hand stand: balance work
    Hand stand walk progressions : 15min play around upside down. Balance.
    • Partner handstand hold-help each other find your center.
    • Handstand hold arms against box and chin-focus open shoulders and straight lines balance
    • Hand stand Scissor balance drill-slowly alternate legs touch wall, keep legs straight-think slow motion free style kick.
  • conditioning: AMRAP
    Amrap: 11 min: 2-4-6-8-10 reps of each movement, start with 2 reps of each and add 2 reps each round till time is up.
    • Box jumps
    • Toes to bar
    • Wall balls

Cool down:
Mobility: couch stretch


Friday 3 August 2018 - CrossFit

Warm up:
3 rounds: 30sec airdyne 5 push ups, then bar drills

  • 1RM Clean
    Full Clean for Weight
  • strength
    Teams of 2 to 3: work to heavy 5 reps for each: 20 to 25min
    • Back squats
    • Bench press
    • Weighted Pull ups

Cool down:
mobility: foam roll


Thursday 2 August 2018 - CrossFit

Saman Hero WOD – BACKGROUND CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6. Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages. All of the children and their coach were successfully rescued. Khun Saman’s widow, Waleeporn Kunan told the BBC “Saman once said we never knew when we would die. We can’t control that, so we need to cherish every day.” CrossFit Hero WODs are designed to reflect the person and their mission. The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground. Add this workout into your training and take the time to honour a truly brave man.

Warm up:
Leg swings, reach up-down-squat

  • short skill and core
    5 min: amrap
    • 15 double unders
    • 4 hollow hold to tuck roll left and back hollow hold to tuck roll right and back.
  • Hero wod: Saman
    HERO-Saman: 40 min cap
    8 rounds for time:
    • 13 deadlifts 85/55kg
    • 17 wall balls
    • 400m run

Cool down:
Mobility: yoga stretch (back)


Wednesday 1 August 2018 - CrossFit

Warm up:
short airdyne, 2 rounds: 30 sec box stretch, 8 pvc raises, duck walk, 10 sit ups, inch warm with push up, 10 closed leg squats

  • hand stand push up and core
    Hand stand push ups and core
    30 sec on 30sec rest 4 rounds:
    • Head stand
    • Tempo strict h.s push up/pike/db press(3sec lower then pause quick up pause)
    • Hollow hold/rock
  • conditioning
    Alternating emom: 12 min
    • 6 thrusters 43/30kg
    • 6 pull ups
    Alternating emom 12 min:
    • 6 Sumo deadlift high pulls 43/30kg
    • 6 Ring dips/box dips

Cool down:
Mobility: yoga stretch (shoulders and hips)


Tuesday 31 July 2018 - CrossFit

Warm up:
Kb drills then warm up to 70% snatch.

  • snatch
    Snatch: 7 min emom:
    • L1: 3 hang halting snatch(halt at hip)
    • L2 and 3: 3 halt snatch at 70%
  • Front Squat
    front squats: 7 min emom: work up to heavy 5 reps for 6 min, min 7 max effort set on weight you did in min 5.
  • 2000m Row
    For Time

Cool down:
Mobility: foam roll


Monday 30 July 2018 - CrossFit

Warm up:
Rock paper scissors burpee:
Pair up each round starts with 2 synchronised burpees then you play rock paper scissors looser does 3 burpees best of 5 rounds

  • muscle up drills
    Muscle up drills(ring) 4 to 5 rounds: 15min:
    • 3 to 5 reps On floor arch snap into hollow hands on weight plate
    • 3 to 5 arch hollow swing push down to hips
    • 3 to 5 neg ring muscle ups
  • conditioning
    2 rounds for time:
    • 10 bar muscle ups/get out pool
    • 20 burpee box jumps overs
    • 30 walking lunges kb on shoulder 24/16kg
    • 40 kbs 24/16kg

Cool down:
mobility: shoulders


Friday 27 July 2018 - CrossFit

Warm up:
Shuttle run and kb combo warm up. Warm up to challenging weight for emom.

  • strength
    Alternating emom: 12 min
    • 1 power Clean – 2 cleans
    • 1 power snatch -3 ohs
  • Conditioning
    Team of 2: relay for time:
    Row: 1600m x2 each

Cool down:
Mobility: back and hip flexors


Thursday 26 July 2018 - CrossFit

Warm up:
Straight leg march, lunge stretch, side lunge stretch, v-ups, high knees, inch warms, butt kicks, down dog push ups, broad jumps.

  • Single leg work and core
    5 rounds:
    • 6 per leg Split squats
    • 6 per side Turkish get sit ups ups
  • conditioning
    For time:
    • 800m run
    • 1min rest
    • 21-15-9 reps of: back squat (70% of max clean)and Ring dips/box dips
    • 1min rest
    • 800m run

Cool down:
Mobility: yoga stretch


Wednesday 25 July 2018 - CrossFit

Warm up:
Shuttle run-jumping jack-sit up combo-2-4-6-8-10 reps , bar drills

  • strength
    Work to moderately heavy for: 10min:
    • 1 Power snatch-2 snatch
  • strength
    work to moderately heavy: 10 min
    • 1 power clean-3 front squat
  • conditioning
    Team of 3: 3 rounds(12min)
    • 50 sec Airdyne
    • 1:10 min rest
    • 1:00 min front plank
    • 1:00 min rest

Cool down:
Mobility: foam roll


Tuesday 24 July 2018 - CrossFit

Warm up:
Short airdyne, leg swings, push up with twist , pvc Fran.

  • gymnastics
    Hand stand walk progressions : 15min play with wall walk complex’s:
    • Feet on box: walk up into pike-6 shoulder taps-walk down
    • Wall walk- 6 shoulder taps-walk down
    • Wall walk –do 180 turn so back to wall- hands on to plates- 2 def hspu- 180 back and walk down
    (just some examples, get creative)
  • conditioning
    12 min amrap:
    • 9 thrusters 50/35kg
    • 9 c2b pull ups

Cool down:
Mobility: shoulder and hip


Monday 23 July 2018 - CrossFit

Warm up:
Bear crawl, lunge stretch, backwards bear crawl,5min lumberjack game,

  • 3RM Push Press
    Max load for 3 reps
  • 3RM Push Jerk
    Max load for 3 reps
  • strength
    Strong man wod: 1min per station, 5 rounds for lenghths:
    • 15m Kb lengths Farmers carry (heavy)
    • Tire flips for 15m lengths
    • 15m lengths Sled push (heavy)
    • 15m lengths Heavy kb or slam ball shoulder carry
    • rest

Cool down:
mobility: Foam roll


Friday 20 July 2018 - CrossFit

Warm up:
Circle pole chase game,5min

  • skill
    Skipping drills: single skips, skip one leg, running skipping, cross over, double unders, triple unders
  • Hero WOD : Hot shots 19
    6 rounds for time:
    • 30 squats
    • 19 power cleans 61/43kg
    • 7 strict pull ups
    • Run 400m (if raining will sub for 500m row/ 0.6 airdyne)

Cool down:
Mobility: foam roll


Thursday 19 July 2018 - CrossFit

Warm up:
Side ways plank kb tap relay run back.

  • Hand stand push ups and core
    Alternating 12 to 16min emom:
    • 3 to 5 strict wall facing hand stand push ups/pike feet on box
    • 5 strict t2b (can add weight)/leg raises
    • 3 to 5 deficit kip hspu/ db push press(heavy)
    • 30 sec back bridge shoulders on floor
  • anaerobic conditioning
    Airdyne: 45 sec sprint 4:15 min rest -3 rounds (15min)

Cool down:
Mobility: yoga stretch


Wednesday 18 July 2018 - CrossFit

Warm up:
Short airdyne, bar drills

  • snatch
    12 min alternating emom:
    • 3 hang snatch (from knee)
    • 3 over head squat
    Will warm up to a challenging weight and keep weight for the emom.
  • Grace
    GRACE: for time: 7 min cap
    • 30 clean and jerk 61/43kg

    3min rest
  • conditioning 2
    21-15-9 of:
    • Box jumps
    • Deadlifts 100/70kg

Cool down:
Mobility: back and glutes


Tuesday 17 July 2018 - CrossFit

Warm up:
Leg swings, shoulder twists side to side and circles. 5 rounds: 3 Shuttle run , 2 bear crawl, 5 targeted burpees

  • Muscle up drills(bar)
    3 position bar muscle up: (standing on box)3 reps of:
    • The arch
    • Hollow pulldown
    • The support
    Focus on getting each position right.
    Work in groups of 2 to 3, spend about 10 to 15 min taking turns
  • aerobic conditioning
    Teams of 2: relay for time
    Row 1200m x 3
    Aim for each to be the same pace

Cool down:
mobility: couch stretch


Monday 16 July 2018 - CrossFit

Warm up:
Running drills, bar drills

  • cleans
    clean complex: work to heavy: 15min
    • clean pull- power clean-clean-front squat-push jerk
  • Helen
    Helen: 3 rounds for time: 20min cap
    • 400m run (if raining will sub for something else)
    • 21 kbs 24/16kg
    • 12 pull ups

Cool down:
Mobility: banded shoulder stretch


Friday 13 July 2018 - CrossFit

Warm up:
Short airdyne or run, lunge stretch, wall squats with pause, side lunge stretch, sit ups, duck walks, down dog push ups, v-ups

  • Single leg work and core
    3 rounds:
    • 6 to 8 per leg Weighted Russian step up
    • 16 Weight plate Russian twist
  • conditioning
    For time: (total time about 20min)
    • 75 wall balls (5min cap)
    2min rest
    4 min amrap:
    • 6 push ups
    • 3 x 10m shuttle runs
    Rest 2 min
    • 75 wall balls/reps you did in 5min
    (compare to May 11 2018)

Cool down:
Mobility: couch stretch and back


Thursday 12 July 2018 - CrossFit

Warm up:
Shuttle run-target burpee-sit up: 2-4-6-8reps

  • snatch
    Snatch combo: work to heavy: 15 min
    • Snatch pull- power snatch-snatch-ohs/snatch balance
  • anaerobic conditioning
    Airdyne: 30sec sprint 3:30 rest 5 rounds (20min)

Cool down:
Mobility: foam roll


Wednesday 11 July 2018 - CrossFit

Warm up:
short airdyne, kb drills

  • Gymnastics: Hand stand walk progressions
    3 rounds:
    • 3 to 5 wall walks with 5 sec hold at top
    • 30 sec hollow hold/rock
    • 30 sec arch hold/rock
  • conditioning
    12min amrap:
    • 5 c2b pull ups
    • 10 sit ups
    • 20 alternating Russian kbs 20/12kg

Cool down:
Mobility: banded shoulder stretch


Tuesday 10 July 2018 - CrossFit

Warm up:
Short airdyne/ run, bar drills

  • 3RM Deadlift
    Max load for 3 reps
  • double DT
    Double Heavy DT: in team of 2:
    10 rounds of:
    • 12 deadlifts
    • 9 hang power cleans
    • 6 push jerk
    93/65kg or normal dt weight: 70/47kg

Cool down:
mobility: foam roll


Monday 9 July 2018 - CrossFit

Warm up:
Leg swings, reach up- reach down-squat, reach side to side, 2 rounds: 5 scap circles (f+b), 10 sit ups, bear crawl, broad jumps

before row: 2 rounds each of 5 legs only-10 legs and body-15 full slide. focus on connection. https://www.youtube.com/watch?v=VJ4NoYWwg1w

  • Gymnastics
    T2b strenghth combo: work in groups of 2 to 3: 3 to 5 sets each of:
    -2 round the worlds
    -4 strict t2b/leg raises
    -4 behind the neck pull ups/neg
  • aerobic conditioning
    Teams of 2: relay for time(+-30min)
    Row 1000m x 3
    Aim for each to be the same pace.

Cool down:
Mobility: yoga stretch


Friday 6 July 2018 - CrossFit

Warm up:
Run-down dog push up-v-up from 1 to 5.

  • gymnastics
    Hand stand push ups and core
    5 rounds:
    • 30 sec wall facing hand stand hold/ 5 strict wall facing hspu
    • 30sec arch hold
    • 5 pike or 4 deficit kipping hspu
  • anaerobic conditioning
    7 rounds:
    - 20s Jumping Squats
    - 20s Push Press 30/20kg
    - 2:20 Rest
    * Score lowest round’s reps

Cool down:
Mobility : foam roll


Thursday 5 July 2018 - CrossFit

Warm up:
Short airdyne or run, pvc drills

  • strength
    6 rounds:
    • 6 one arm ohs (3 per side)
    • 5 per leg single leg deadlifts
    For total heaviest weight
  • conditioning
    For time: 9-6-3 reps of:
    • Burpee muscle ups/burpee get out pool
    • Power snatch 60/40kg

Cool down:
Mobility: 2x 30sec ohs hold


Wednesday 4 July 2018 - CrossFit

Warm up:
Bear crawl, close leg squats, scap circles, broad jumps, down dog push ups, lunge stretch.

  • gymnastics
    Muscle up drills (ring): 3 rounds:
    • 5 Arch hollow swings
    • 5 Pull to hips feet on box
    • 3 - 5 Neg muscle ups(high or low rings)

  • Fight club
    3 rounds for reps:
    • 1min: thrusters 43/30kg
    • 1min: power cleans 43/30kg
    • 1min: box jump overs
    • 1min: pull ups
    • 1min: airdyne
    • 1min: rest
    If no bars change to db for thrusters and cleans.

Cool down:
mobility: yoga stretch


Tuesday 3 July 2018 - CrossFit

Warm up:
Short airdyne, kb drills

  • strength
    7 min emom: 4 kb clean and push press (double arm or alternating single arm)
  • aerobic conditioning
    Rowing drill: dark horse rowing:
    https://www.youtube.com/watch?v=SRlXnpSNf3A

    Team of 2 : 4 to 5 rounds: (24-35min)
    • Row 750m relay
    Aim for same pace for each.



Cool down:
Mobility: foam roll


Monday 2 July 2018 - CrossFit

Warm up:
Leg swings, 3 rounds: 5 down dog push ups, 5 wall squats, 5 sit ups

  • core
    Core smash: 3 rounds:
    • 10 sit ups
    • 10 hollow rocks/20sec hold
    • 10 tuck crunch
    • 10 v-ups
  • conditioning
    For total time:
    22- 16- 12 -8 reps of:
    • Pistols
    • Ring dips
    3min rest
    25-20-15-10 reps of:
    • Wall balls
    • Kbs 24/16kg

Cool down:
Mobility: couch stretch


Friday 29 June 2018 - CrossFit

Warm up:
Leg swings, kb drills

  • strength
    8min emom: alternate:
    • 5 kb stiff leg deadlift
    • 5 db bent over row
    Work to heavy weight.
  • conditioning
    10 x 1min rounds with 2 min rest between of: (30min)
    • 10 burpees over DB
    • Max alternating DB Snatches 25/15kg

Cool down:
Mobility: couch stretch and back


Thursday 28 June 2018 - CrossFit

Warm up:
Shuttle run -burpee -sit up combo from 1 to 5,

  • gymnastics skill
    Hand stand walk progressions: agility course: (10min)
    • Bear crawl
    • Wheel barrow
    • Pike
    • H.s walk
  • aerobic conditioning
    Teams of 3: 5 rounds: (30min)
    • 500m row (relay)
    Goal keep same pace for each one.

Cool down:
Mobility: foam roll


Wednesday 27 June 2018 - CrossFit

Warm up:
short airdyne, kb drills

  • strength
    Strength test: weighted ring dips: 2rm
  • strength
    Kb work: 25 min Amrap for heaviest weight total:
    • 2Turkish get ups per side
    • 4 windmills per side
    • 6 Goblet squat
    • 8 sumo deadlift high pulls

Cool down:
Mobility: 2x 1min squat hold, couch stretch


Tuesday 26 June 2018 - CrossFit

Warm up:
Leg swings, pvc pipe drills, broad jumps, v-ups.

  • skill
    10 min AMRAP: for quality of:
    • 35 unbroken double unders/25 double under attempts
    • 5 strict toes to bar
  • '300'
    “300” from comptrain: (25 to 30min)
    10 rounds for time:
    • 5 strict pull ups
    • 10 dumbbell movements(30/20kg)
    • 15 v-ups
    RD1:Push press
    RD2: burpees
    RD3:power cleans
    RD4:bench press/floor press
    RD5: lunge
    RD6:front squat
    RD7:bent over rows
    RD8:snatch
    RD9:deadlift
    RD10:thrusters

Cool down:
mobility: foam roll


Monday 25 June 2018 - CrossFit

Warm up:
Short airdyne, bear crawl, lunge stretch with twist, sit ups, push ups with twist, inch worms.

  • gymnastics
    5 rounds: 15min
    • 2 db push press (heavy)
    • 10sec rest
    • 2 strict deficit hspu
    • 2min rest
  • Anerobic cnditioning
    Airdyne: 12 sec sprint 2min rest x 10
    (22min)

Cool down:
Mobility : yoga stretch


Friday 22 June 2018 - CrossFit

Warm up:
kb drills

  • cleans
    Cleans: every 2 min for 6 sets:
    • 3 halting cleans (at knee) from 50%to 75 %
  • back squat
    Back squat: every 2 min for 6 sets: 3 reps work to heavy weight from 50%
  • conditioning
    3 rounds For time:
    • 25 Wall balls
    • 20 v-ups
    • 15 Box jumps

Cool down:
Mobility: couch stretch


Thursday 21 June 2018 - CrossFit

Warm up:
Short airdyne or run, bear crawl, lunge stretch with twist, downward dog push ups, straight leg bear crawl, arch hollow swings.

  • gymnastics
    3 rounds: Muscle up drills(bar):
    • 3 to 5 Strict arch hollow using box to push toes into.
    • 5 Straight arm push down
    • 5 Get out pool
  • conditioning
    Tabata intervals: 8 rounds of each:20sec on 10sec rest (total 20min)
    For reps:
    • Db shoulder press
    • Weighted jumping lunges
    • Ring dips
    • Weighted walking lunges
    • Db push press
    Rx: 15/10kg db

Cool down:
mobility: yoga stretch


Wednesday 20 June 2018 - CrossFit

Warm up:
airdyne or row 5 min of 30 sec on 30sec light, bar drills

  • olympic lifting
    Snatch complex: Snatch grip dead lift-hang power snatch-snatch-over head squat-15min work up to max
  • conditioning
    A).For time: 7min cap:21-15-9 reps of:
    • Clusters 40/25kg
    • Med ball sit ups



  • conditioning
    B).From 7 to 10min: max rep burpees

Cool down:
Mobility: foam roll


Tuesday 19 June 2018 - CrossFit

Warm up:
Leg swings, 10 wall squats, scap circles (5 forward 5 backwards), lunge stretch, 10 scap push ups, 10 close leg squats, 10 arch hollow swings.

  • gymnastics
    6 rounds of:
    • Single leg work: 5 left leg then 5 right leg weighted step up(side facing box)
    • Core: on kbs: 4 reps of: push up-shoot through-dip-shoot through
  • conditioning
    For total time:
    a). 21-15-9 of:
    • Handstand push ups
    • Toes to bar
    3min rest
    21-15-9 of:
    • C2b Pull ups
    • Kbs 32/24kg

Cool down:
Mobility: banded shoulder stretch


Monday 18 June 2018 - CrossFit

Warm up:
Running drills , Bar drills

  • olympic lifting
    Bear complex: power clean-front squat-push press-back squat-behind head push press- 15min work up to a max
  • team conditioning
    Teams of 2-3: 22min amrap:
    • 12 Sumo deadlift high pull
    • 30m Banded sprints
    One person at a time, from sdhp straight into run, buddy holds band as resistance around waist.

Cool down:
Mobility work: foam roll


Friday 15 June 2018 - CrossFit

Warm up:
Short airdyen/run, 30 sec box stretch, pvc pass throughs, 10 pvc thrusters, 10 pvc lunges, 8 pvc raises,10 pvc v-ups.

  • gymnastics
    Hand stand walk progressions :
    3 rounds: 30 sec on 30 sec rest:
    • Handstand hold
    • Shoulder tap/hip tap
    • Hollow rock/hold
  • Annie
    Annie
    50-40-30-20-10:
    • Double unders
    • Sit ups
  • conditioning 2
    For time: 21-18-15-12-9-6-3 reps of:
    • Goblet squats 24/16kg
    • Over kb burpees

Cool down:
Mobility: foam roll


Thursday 14 June 2018 - CrossFit

Warm up:
6 down ward dog push ups,scap circles, wall squats, 10 arch hollow swings, 10 push ups with twist,-2 shuttle runs between each

  • strength test
    Weighted Pull up: 2 rm
  • strength
    25min amrap: focus on moving well not fast.
    • 3 strict press (challenging weight)
    • 2 cleans(challenging weight)
    • 1 rope climb

Cool down:
mobility: banded shoulder stretch


Wednesday 13 June 2018 - CrossFit

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Warm up:
straight leg march, 5 arch hollow swings, high knees, 5 knee raises, butt kicks, 5 knees to elbow, side ways skips, 5 toes to bar.
Get box and bar and go through movements for wod

  • hero wod: Andy
    Hero wod: Andy (45min cap)
    For time, wearing a 10kg. vest:
    25 thrusters, 50/35kg.
    50 box jumps, 60/50cm
    75 deadlifts, 50/35kg
    1.5-mile run (2.4km)
    75 deadlifts
    50 box jumps
    25 thrusters
    -scale to a weight you can move well with and do big sets with eg 10 reps or more at a time. keep chipping away at it.

Cool down:
Mobility: foam roll


Tuesday 12 June 2018 - CrossFit

Warm up:
Short airdyne, Kb warm up

  • gymnastics
    5 rounds: for quality: 15 to 20 min
    • 3 muscle ups (rings)
    • 5 hand stand push ups
    • 7 pistols(one leg squats)
    Scale accordingly.
  • team work
    Teams of 3 to 4: 16min amrap
    • 30 m Sled push (heavy)
    • Shuttle sprint (5-10-15m)
    • 30 Double unders
    Relay for each

Cool down:
Mobility work: yoga stretch


Monday 11 June 2018 - CrossFit

Warm up:
Short row/airdyne, Bar drills

  • snatch
    Snatch: 7 sets x 3 halting snatch (at knee) 40 to 75%-about 12 min
  • Snatch Pull
    Snatch pull/deadlift: 6 set x 3 (50 to 80 %)-12min
  • conditioning
    3 rounds: for distance: (15 to 18 min)
    • 3min row/airdyne
    • 3min rest

Cool down:
Mobility: foam roll


Friday 8 June 2018 - CrossFit

Warm up:
Short run or airdyne, kb drills

  • gymnastics
    Muscle up drills(bar )
    3 rounds: 30sec on 30sec rest
    • Bar muscle ups/Get out pool
    • Hollow holds/rocks
    • Arch holds or rocks
  • 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: yoga stretch


Thursday 7 June 2018 - CrossFit

Warm up:
Airdyne 30 sec on sec slow for 5min, Bar drills

  • cleans
    Cleans: 6x 3 halting cleans (hang and high hang) 40 to 70% -12min
  • strength
    Front squat 6x3 work to heavy set-12min
  • conditioning
    For time: 13min cap
    5 rounds
    • 35 Double unders
    • 15 Over head squats 45/30kg

Cool down:
Mobility: foam roll


Wednesday 6 June 2018 - CrossFit

Warm up:
leg swings, arch hollow sings, lunge stretch, scap circles, sit ups

  • strength/core
    4 rounds:
    • 5 per leg Single leg deadlifts
    • 30 to 40 sec per side of side bridge
  • conditioning
    6min amrap:
    • 9 Pull ups
    • 12 kbs 24/16kg

    3 min rest
    6 min amrap:
    • 9 Push ups (hand release clap behind head)
    • 12 Weighted lunges kb on shoulder 24/16kg

Cool down:
Mobility: banded shoulder stretch


Tuesday 5 June 2018 - CrossFit

Warm up:
Shuttle run burpee combo. From 1 to 5, bar drills

  • Snatch
    Snatch: 6 x 3 halting snatch (at hang and high hang) 40 to 70%- 12min
  • shoulder to over head
    Push jerk/ split jerk: 6 x 3 reps 40-70%-12min
  • team interval
    Teams of 3: 16 min amrap:
    • Airdyne for cal
    • 5 Tire flips/sand bag cleans
    • rest

Cool down:
Mobility work: foam roll


Monday 4 June 2018 - CrossFit

Warm up:
Short airdyne, 6 down ward dog push ups, lunge stretch with twist, Bear crawl, box pike stretch.

  • gymnastics
    Hand stand walk progressions: +-15min
    3 rounds for quality:
    • 3 wall walks
    • 2 pike push ups on box -180 walk round box over weight plate 2 pike push ups 180 walk back
    Then : 3 x 15m hand stand walk (scale as needed lowest scale wheel barrow walk)
  • conditioning
    Tabata: 8 rounds of 20sec on 10 sec rest: (finish one movement before moving on to next) for total reps:
    • Squats
    • Sit ups
    • Push ups
    Total of 12min

Cool down:
Mobility: yoga stretch


Friday 1 June 2018 - CrossFit

Warm up:
Short run, kb drills

  • Strength
    Back squat: 2rm
  • On line masters and teen qualify wod 2
    On line masters and teen qualify wod 2:
    4 rounds For time:
    • 25 chest to bar pull ups
    • 5 cleans 111/77 kg (80 to 90%)

Cool down:
mobility: foam roll


Thursday 31 May 2018 - CrossFit

Warm up:
Running drills, bear crawl, looking up at roof backwards bear crawl, 10 sit ups.

  • short skill/core
    Sitting leg lifts: 3 rounds of 10 reps:
    • Hands by hips
    • Hands mid thigh
    • Hands at knees
  • long conditioning
    45sec on 15 sec rest 6 rounds: (42min) steady pace.
    • Shuttle run
    • Sit up
    • Row
    • Alternating superman
    • Airdyne
    • Jump rope
    • Russian kbs light

Cool down:
Mobility: yoga stretch


Wednesday 30 May 2018 - CrossFit

Warm up:
short jog/airdyne, 30 sec box stretch, 8 pvc raises, pvc pass through, lunge with pvc over head

  • gymnastics skil
    Use as prep for wod:2 to 3 reps of each:
    • Hand stand hold(30sec)
    • Knees to elbow
    • Step over box
    • Walking lunge
    3 rounds each round next step in progression to movement for wod.
  • 2018 regional event 5
    Regional Event 5 (25min cap, regional cap 17 and 22min): for time:
    • 50 handstand push ups
    • 50 toes to bar
    • 50 cal airdyne
    • 50 dumbbell box step overs 70/50lbs
    • 50 ft (15m) right arm dumbbell over head walking lunge 70/50lbs
    • 50 ft (15m) left arm dumbbell over head walking lunge

Cool down:
Mobility work: foam roll


Tuesday 29 May 2018 - CrossFit

Warm up:
Short run, bar drills

  • snatch
    Halting Snatch (pause just above knee): 7 x 3 (40 to 70%)
  • strength
    Over head squat/snatch balalnce:
    7 x3 (50 to 80% of 1rm snatch)
  • conditioning
    For time of:
    • 9-12-15-12-9 Front squats
    • 20- 30-40-30-20 double unders (aim for unbroken)

Cool down:
Mobility: 2x 1min ohs hold with bar/pvc


Monday 28 May 2018 - CrossFit

Warm up:
Short airdyne, 10 Close leg squats, bear crawl, lunge stretch, 10 shoulder taps

  • gymnastics
    m.u work: drill use as prep for wod: 3 rounds
    • 5 Arch hollow swings(hips up)
    • 3 pull to bottom of dip position (transition)
    • 3 Jump from dip to lock out
  • 2018 regional event 3
    Regional Event 3 16min cap(regional 13min cap) for time:
    • 9 muscle ups
    • H,s walk over obstacle
    • 36 single leg squats
    • H.s walk over obstacle
    • 9 muscle ups
    • H.s walk over obstacle
    • 45 single leg squats
    • H.s walk over obstacle
    • 9 muscle ups
    • H.s walk over obstacle
    • 54 single leg squats

Cool down:
mobility: foam roll


Friday 25 May 2018 - CrossFit

Warm up:
Airdyne 30sec on 30 sec light 5 min, bar drills.

  • Cleans
    Clean complex: 7 sets: for perfect form and weight: deadlift-hang-floor-push jerk/split jerk
  • regional event 6
    For time:
    4 rope climbs
    16 thrusters 70/47.5kg
    3 rope climbs
    12 thrusters
    2 rope climbs
    8 thrusters
    7min time cap

Cool down:
Mobility: couch stretch


Thursday 24 May 2018 - CrossFit

Warm up:
Straight leg march, 5 sit ups, lunge stretch with twist, 5 sit ups, gymnastics bear crawl, 5 sit ups, duck walk, 5 sit ups

  • Single leg work + core:
    4 rounds:
    • 5 per leg Single leg deadlift (tempo) keep light, focus on balance and position
    • 5 L-sit to tuck on kbs
    • 5 per side twist mountain climbers ,hands on kbs
  • Modified team event 3
    3 rounds for time:
    • 25/15 cal airdyne
    • 21-15-9 deadlift 100/70

Cool down:
Mobility: foam roll


Wednesday 23 May 2018 - CrossFit

Warm up:
running drills, bar drills

  • Snatch
    Snatch complex:7 sets for perfect form and weight: deadlift-hang-floor-ohs
  • Regional Team event 2
    teams of 4
    4 rounds for time of:
    200-m run (pairs)
    25 synchro chest-to-bar pull-ups (pairs)
    10 Worm clean and push presses (team)(use sand bag or med ball)
    One pair starts on the run one on the pull ups. Then they switch.
    Time cap: 17 minutes

Cool down:
Mobility work: yoga stretch


Tuesday 22 May 2018 - CrossFit

Warm up:
Kb warm up

  • Gymnastics skill
    Hand stand walk:
    • Wall walks
    • Walk circles round box(feet on box)
    • Hand stand walk (add obstacles)
  • conditioning
    9 min AMRAP:
    • 9 Hand stand push ups
    • 20m walking lunges with sandbag or bear hug medball.

Cool down:
Mobility: couch stretch and shoulders


Monday 21 May 2018 - CrossFit

Warm up:
Leg swings, bar drills

  • strength
    Front squat: 2RM
  • Regional event 2: Linda
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Deadlift, 134 / 100kg
    Bench press, 88/ 61 kg.
    Squat clean, 65 / 47.5 kg

    Time cap: 17 minutes

Cool down:
mobility: foam roll


Friday 18 May 2018 - CrossFit

Warm up:
Leg swings, squat –hang-reach,
2 rounds: 30 secon 15 sec rest:
• Row
• Jump rope
• Shuttle run(mix of high knees and but kicks)

  • Crossfit games and regional event 1: Triple 3
    Triple 3:
    • 3000m row
    • 300 double unders
    • 3 mile run(4.8km)
    Can break up to 3 rounds of:
    • 1000m row
    • 100 double unders
    • 1 mile run(1.6km)

Cool down:
Mobility: foam roll


Thursday 17 May 2018 - CrossFit

Warm up:
2min jump rope, kb drills

  • gymnastics and strength
    6 Rounds of: (15min)
    â?¢ 6 pike Hand stand push ups(feet on box, can add deficit )
    â?¢ 6 per arm One arm bent over row(tempo)
  • conditioning
    Heavy emom:
    10min: 3 deadlift130/85 (70to80%)+5 over bar burpees
    2min rest
    10min: 6 to 10 ca airdyne +5 pull ups

Cool down:
Mobility work: back and shoulders


Wednesday 16 May 2018 - CrossFit

Warm up:
Shuttle run and sit up from 1 to 5, bar drills

  • strength
    Push press: 6x3 at 60 to 70%
  • strength
    Pause front squats: 6 x 5 at moderately heavy weight with good form.
  • conditioning
    21-15-9 reps for time of:
    • Cleans 60/40kg
    • Toes to bar

Cool down:
Mobility: couch stretch


Tuesday 15 May 2018 - CrossFit

Warm up:
Airdyne/row, down ward dog push ups, lead frog, bear crawl, line med ball pass on back from feet to hands to person behind you feet -move across gym

  • Gymnastics
    Mu drills: alternate between rings and bar:10min amrap:
    • 2-3 ring muscle ups
    • 2-3 bar muscle ups
    Pause in lock out, control down pause at transition, pause in hang(hollow, active shoulders)
  • conditioning
    20 min Amrap:
    • 20 Box jumps
    • 20 Kbs 24/16kg
    • 300m run

Cool down:
mobility: foam roll


Monday 14 May 2018 - CrossFit

Warm up:
2min jump rope, bar drills

  • strength
    Over head squats: 6 x 3 from 40 to 70 % (15min)
  • strength
    Halting snatch grip dead lifts: 6 x 3 from 50 to 80% (15min)
  • CrossFit Games regional event 2
    For time:
    2 rounds of:
    10 snatches, 80/ 55 kg
    12 burpees
    Then, 2 rounds of:
    10 snatches, 52 / 35kg
    12 burpees
    Time cap: 9 minutes

Cool down:
Mobility: yoga stretch


Friday 11 May 2018 - CrossFit

Warm up:
Short airdyne or run, gymnastics squats, down ward dog push ups, broad jumps, gymnastics bear crawl, sit ups, top of push up bring right foot to right hand push hips to floor then bum to sky switch feet -5 each side

  • strength/skill
    6 ROUNDS: in groups of 3
    • 12 Over head walking lunges –use 3 different objects(weight plate, one arm db/kb, axel bar)2 sets with each one)
    • 30 sec hollow hold/rock
    • 30 sec arch hold/rock
  • conditioning 1
    For time: (total time about 20min)
    • 75 wall balls (5min cap)
    2min rest

  • conditioning 2
    4 min amrap:
    • 6 push ups
    • 3 x 10m shuttle runs
    Rest 2 min
  • conditioning 3
    • 75 wall balls/reps you did in 5min

Cool down:
Mobility: foam roll


Thursday 10 May 2018 - CrossFit

Warm up:
Start in a circle slow jog, straight leg march, lunge stretch with twist, side ways skips, high knees, butt kicks, bear crawl, duck walk, v-ups

  • strength
    10min alternating emom:
    • 5 sumo deadlift high pull
    • 6 one arm ohs kb/db
    Work to heavy for both
  • conditioning
    25min amrap: teams of 2 to 3:
    • 300m row
    • 15 toes to bar

Cool down:
Mobility work: yoga stretch


Wednesday 9 May 2018 - CrossFit

Warm up:
jump rope 3min, pvc drills: pass throughs, ohs, lunges with pvc oh, thrusters, ring rows

  • gymnastics skill/strength -15min
    10 rounds: tension through body-hollow hold:
    • 1 pull to hips, 1 pull to hips to press –on rings
    • 4 Push up hold to hands on wall alternate hands – 3 sec pause in each hold
  • CrossFit Games open 13.5 (twist)
    AMRAP 4min:
    • 15 db thrusters 20/12.5kg
    • 15 C2b pull ups
    Aim is 90 reps(3rounds)
    AMRAP to 8min:
    • 15 db thrusters
    • 15 c2b pull ups
    Aim 180 reps (6rounds)
    AMRAP to 12min:
    • 15 db thruster
    • 15 c2b pull ups
    Aim 270 reps (9 rounds)
    The idea is to get 3 rounds every 4 min. if 3 rounds every 4 min is to much then aim for 2 rounds. Use first 4 min as a gauge.

Cool down:
Mobility: couch stretch


Tuesday 8 May 2018 - CrossFit

Warm up:
2min airdyne or row, kb drills

  • strength
    Work on kb snatch: 2 reps per side 15min
  • strength conditioning
    5 rounds:
    • 10 kb deadlifts (heavy)
    • 20m farmers carry (same weight as deadlift)
    • 5 db press in split jerk position
    • 30sec side bridge each side

Cool down:
mobility: back and shoulders


Monday 7 May 2018 - CrossFit

Warm up:
Jump rope 3min, 10 wall squats, lunge stretch, 10 sit ups, inch worms

  • skill
    Toes to bar fast tap down:10 min working on tension and quick snap back: do 2 to 4 reps at a time:
    • Begin in tight arch with toes on box
    • Pull down on bar to create active shoulders
    • Start with small tuck(no kick) to see how fast you need to hit each position
  • med ball fun
    35min amrap: med ball fun
    • 20m bear crawl pushing med ball (alternate hands that push with)
    • 20 wall balls(aim for unbroken)
    • 20 med ball sit ups
    • 20 m med ball over head walking lunges
    • 20 Russian twists with med ball

Cool down:
Mobility: foam roll


Friday 4 May 2018 - CrossFit

Warm up:
Short run, kb drills.

  • strength/skill
    EMOM 10MIN: (alternating)
    • 3 to 6 strict or neg handstand push ups
    • 6 Tempo db/kb bent over rows
  • Sprint condotioning
    Sprint repeats: teams of 3: 5 rounds:
    â?¢ Station 1: 30 sec Shuttle runs: 5m-10m-15m = 1
    â?¢ 1min rest
    â?¢ Station 2: 30 sec row for cal
    â?¢ 1min rest
    â?¢ Station 3: 30 sec no push up burpees
    â?¢ 1min rest

Cool down:
Mobility: couch stretch and shoulders


Thursday 3 May 2018 - CrossFit

Warm up:
Pvc pipe: pass through, pvc raises, close leg over head squats, pvc shoulder stretch, lunge with pvc over head, thrusters

  • strength
    6 rounds: (20min)
    • 3 per arm One arm over head squat –find a weight you can get best movement with.
    • 6 per leg Split squats (keep tempo)
  • conditioning: DB Fran
    Db Fran: 21-15-9 of:
    • Db thrusters 20/12.5kg
    • Pull ups

Cool down:
Mobility work: banded shoulder stretch


Wednesday 2 May 2018 - CrossFit

Warm up:
short row/airdyne, bear crawl, push ups with twist, sit ups, arch hollow swings

  • gymnastics skill/strength
    Mu drills: 5 rounds:
    • 3 neg tempo muscle ups on low rings
    • 6 alligator rolls with v-up(arch roll over to hollow do a v-up roll back to arch)
  • Medium conditioning
    25min amrap:
    • 20 push ups
    • 30 sit ups
    • 40 cal row/airdyne
    Find a good pace and keep moving for the whole 25min.

Cool down:
Mobility: yoga stretch


Tuesday 1 May 2018 - CrossFit

Public holiday

Warm up:
Leg swings, downward dog push ups, 5min of lumberjack game

  • Strength
    Teams of 3:
    20min AMRAP:
    • 25m farmer carry with10 kb deadlift (heavy) every 5m
    • 25m Walking lunge with a Dumbbell Strict press every step(db start on shoulder and then press up when in bottom of lunge)
  • Conditioning
    22min AMRAP: Still in teams of 3:
    • 35 Double unders
    • Max cal Airdyne
    • Rest
    One person per station, airdyne for as long as it takes to do double unders.

Cool down:
mobility: foam roll


Monday 30 April 2018 - CrossFit

Warm up:
Short airdyne, straight leg march, wall squats, sit ups, bear crawl, lunge stretch

  • Strength/skill
    Alternating emom12 min:
    • 7 goblet squats (heavy as can)
    • 30 sec of Strict toes to bar combo: left- middle –right (can add med ball between feet)
  • conditioning
    For time:
    3 rounds of:
    • 15 wall balls
    • 15 kbs
    2min rest
    3 rounds of:
    • 15 alternating dumbbell snatch 30/20kg (so idea go a bit heavier than you have before)
    • 15 box jump overs (STAND UP TALL ON BOX)

Cool down:
Mobility: pvc ohs hold 2x 1min


Friday 27 April 2018 - CrossFit

Public holiday

Warm up:
Short airdyne, gymnastics squats, gymnastics bear crawl, side lunges, down ward dog push ups,

  • gymnastics skill/strength
    Work in groups(spot each other) ring work at 45deg OR Less(find hollow turn out at start and finish of each); 3 to 4 rounds of each
    • 5 push up to hollow
    • 8 archer push up alternate (4 each side)
    • 8 one arm over head alternate (4 each side)
  • Team conditioning
    Teams of 3: amrap 22 min
    • 20/15 cal Airdyne
    • Goblet squat hold
    • rest

Cool down:
Mobility: couch stretch and chest


Thursday 26 April 2018 - CrossFit

Warm up:
running drills, kb drills

  • short skill
    Toes to bar fast tap down:10 min working on tension and quick snap back: do 2 to 4 reps at a time:
    • Begin in tight arch with toes on box
    • Pull down on bar to create active shoulders
    • Start with small tuck(no kick) to see how fast you need to hit each position
  • Easy aerobic
    45sec on 15 sec rest 6 rounds(36min)
    • Shuttle run
    • Bear crawl/hand stand walk
    • Row
    • Front bridge with alternating arm extension
    • Airdyne
    • Sit ups

Cool down:
Mobility: foam roll


Wednesday 25 April 2018 - CrossFit

Warm up:
short airdyne or run, bar drills

  • clean
    Clean: 2 rm with perfect form. If form is compromised then NO REP
  • strength conditioning
    5 rounds: can work in pairs
    • 15m yoke carry(heavy)from rack to rack
    • 10 med ball clean over bar (heavy as possible can use the 30/50kg)
    • 10 burpee muscle ups

Cool down:
Mobility: yoga stretch


Tuesday 24 April 2018 - CrossFit

Warm up:
Short run, Pvc pass trough, pvc shoulder stretch, pvc raises, Bar drills

  • snatch
    Snatch: 15 min 6 sets from 40% to 65% (eg 40-50-55-60-65-65%)
    • L1: 1 DL-2 H.H-2 Hang
    • L2: 1 pull-2 hang-2 power
    • L3: 1 pull-2 power-2 full
  • CrossFit Games Open 13.2
    Crossfit Open wod 13.2: 10min amrap of:
    • 5 shoulder to over head 52/35kg
    • 10 deadlifts 52/35kg
    • 15 box jumps

Cool down:
Mobility work: foam roll


Monday 23 April 2018 - CrossFit

Warm up:
Leg swings, bear crawl, duck walk, inch worm, frog jumps, scap circles

  • mixed emom
    EMOM 10MIN: (alternating)
    • 3 to 6 strict or neg pull ups
    • 3 to 6 Tempo push ups(on floor or low rings)
    2min rest
    EMOM 10MIN: (alternating)
    • 4 man makers 15/10kg
    • 35 double unders
    2min rest
    EMOM 10MIN: (alternating)
    • Kbs 24/16kg max unbroken in 30sec
    • 20 to 30 lateral over kb jumps
    2min rest
    EMOM 10MIN:
    • 6 to10 Sumo deadlift high pulls 32/24kg
    • Max unbroken toes to bar

Cool down:
Mobility: back and shoulders


Friday 20 April 2018 - CrossFit

Warm up:
Short airdyne/row, bear crawl, inch worm, sit ups,bar drills

  • snatch and ohs
    Alternating 12 emom: to moderate weight
    • 3 hang Snatch
    • 3 ohs

  • conditioning
    A. 1000m row
    3min rest
    B. 21-15-9 of:
    • Alternating db snatch 22.5/15
    • V-ups

Cool down:
Mobility: banded shoulder stretch


Thursday 19 April 2018 - CrossFit

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

Warm up:
Running drills, downward dog push ups, scap circles, push up with twist, arch hollow swings

  • strength skill
    Mu strength drills: 30 sec on 30sec rest: 3 rounds
    • Active hang on rings/bar-hollow position
    • Ring support
    • Hollow hold
  • Hero wod: Mcdonald and Galagher
    • 200m run
    • 16 kbs 24/16kg
    • 16 pull ups
    • 16 front squats 50/30
    • 200m run
    • 14 kbs
    • 14 pull ups
    • 14 front squats
    • 200m run 12 kbs
    • 12 pull ups
    • 12 front squats

Cool down:
Mobility work: foam roll


Wednesday 18 April 2018 - CrossFit

Warm up:
Short run, bar drills

  • Clean
    Clean (positioning) emom 7 min: at 50%-pause at each start position:
    • L1: 1 dl-1 high hang -2 hang
    • L2 and 3: 1 dl-1 high hang-1 hang-1 floor
  • push jerk/split jerk
    Push jerk/split jerk: 6sets every 2 min: 5 reps moderate weight
  • CrossFit Games Open 12.1
    Crossfit Open wod 12.1:
    7min amrap: targeted burpees

Cool down:
Mobility: yoga stretch


Tuesday 17 April 2018 - CrossFit

Warm up:
Leg swings, from 1 to 5: wall ball shot-mb sit up-shuttle run with ball

  • strength
    5 rounds:
    • 5 pause Back squat work to moderately heavy if can’t maintain the pause and form then come down in weight
    • 30 sec L-Sit/tuck sit on kb
  • conditioning
    21-15-9 reps for time of:
    • Box jumps( a bit higher than normal)eg 70/60cm
    • Chest to bar pull ups

Cool down:
mobility: couch stretch


Monday 16 April 2018 - CrossFit

Warm up:
Short airdyne bar drills

  • snatch
    Snatch: (positioning)emom 7 min: at 50% - pause at each start position:
    • L1: 1 dl-1 high hang -2 hang
    • L2 and 3: 1 dl-1 high hang-1 hang-1 floor
  • team conditioning
    In teams of 2: amrap 20min:
    • 60 cal airdyne (30 each)
    • 50 hand release push ups(25 each)
    • 40 deadlift 100/70kg(20 each)
    • 30 synchro over bar burpees

Cool down:
Mobility: back and chest


Friday 13 April 2018 - CrossFit

Warm up:
Wall squat with pause, down ward dog push ups, duck walk, hand stand walk (spot each other)

  • Gymnastics
    Work in groups(spot each other) ring work at 45deg(find hollow turn out, push up to hollow, arch push up, one arm over head)
    Iron cross:
    • on box-arm pit hold
    • rings- strap under arm pit, hold false grip, lower down push back up
  • conditioning
    30-20-10 reps for time:
    • Db thrusters 15/10kg
    • T2b

Cool down:
Mobility: banded shoulder stretch


Thursday 12 April 2018 - CrossFit

Warm up:
Short airdyne, bar drills

  • Push Press
    push press 3 rm
  • Push Jerk
    Push jerk/ split jerk 3rm
  • Variation of crossfit gamesopen12.2
    10min amrap:
    • 30 Cleans 40/25kg
    • 30 cleans 60/35kg
    • 30 cleans 80/50kg
    • Amrap at 100/60kg

Cool down:
Mobility work: foam roll


Wednesday 11 April 2018 - CrossFit

Warm up:
straight leg march, inch worm then from 1 to 5: shuttle run-burpee-jumping jack-sit up

  • skill
    Accumulate 3 min in:
    • Hand stand hold
  • Hero wod: Tama
    For time:
    800-meter single-arm barbell farmers carry, 20/15kg.
    31 toes-to-bars
    31 push-ups
    31 front squats, 45/30 kg (35/25)
    400-meter single-arm barbell farmers carry, 45/30 kg (35/25)
    31 toes-to-bars
    31 push-ups
    31 hang power cleans, 60/45 kg (45/30)
    200-meter single-arm barbell farmers carry, 60/45kg. (45/30)

Cool down:
Mobility: forearm stretch, chest, back


Tuesday 10 April 2018 - CrossFit

Warm up:
Kb warm up

  • Shoot Throughs
    Shoot troughs on kb: 10 min
    Work in pairs: on e work one rest:
    Start in top of push up position on kb(hollow position) one push up shoot legs through(hollow position hips up) one dip , lift into tuck, 3 in out L-Sit. – do 3 of the combo, 3 to 5 rounds
  • conditioning
    Teams of 3: (relay-follow each other) 5 rounds:
    • 10 Single leg deadlift (5 per leg) heavy with good form
    • +-20m med ball oh walking lunge
    • 150m run
    • 50m sled push

Cool down:
mobility: foam roll


Monday 9 April 2018 - CrossFit

Warm up:
Leg swings, bar drills

  • Snatch
    Snatch: focus on positioning: keep weight light. 6 sets
    • L1: 3 hang power snatch (pause at knee and power pos)
    • L2 and 3: 3 snatch pause at knee, power pos and bottom of squat
  • conditioning
    For time: 5 min cap
    • 60 wall balls (20/14lb)
    3min rest
    Then option A IF FINISH UNDER 5MIN OPTION B IF DON’T FINISH
    A:Isabel : for time:
    • 30 Snatch 60/45kg
    Or
    B: FOR TIME: 30 Targeted burpees

Cool down:
Mobility: yoga stretch


Friday 6 April 2018 - CrossFit

Warm up:
Bear crawl, close leg squats, scap circles, down ward dog push ups, side ways lunges, gymnastics bear crawl

  • gymnastics
    Work groups of 2 to 3: take turns:
    a). 7 x1 muscle up negative 10 count lower
    b).7x1 pull up negative 10 count down
    c).7x1 ring dip negative 10 count down
  • Marry
    ‘Marry’ 20 min AMRAP:
    • 5 Hand stand push ups
    • 10 single leg squats
    • 15 pull ups

Cool down:
Mobility: banded shoulder and hip stretch


Thursday 5 April 2018 - CrossFit

Warm up:
Straight leg march, lunge stretch, duck walk, bar drills

  • clean
    Clean: 12 min work to heavy 3 hang clean (from knee)
  • press
    Strict press: 12 min work to heavy 3 reps
  • crossfit games open 12.4
    Old open wod: cf open 12.4:
    12min amrap of:
    • 150 wall balls
    • 90 double unders
    • 30 muscle ups/jumping chest to bar

Cool down:
Mobility work: foam roll


Wednesday 4 April 2018 - CrossFit

Warm up:
kb warm up

  • strength
    5 rounds: 20 min
    • 5 Back squat (2 sec pause at bottom)
    • 30 sec hollow rock/hold
  • conditioning
    A). 3 min amrap : 3-6-9-12 ect(keep adding 3 reps)
    • Sumo deadlift high pull 32/24KG
    • Pull ups
    1 min rest
    B). 3 min amrap: (carry on from where finished in A)
    • Sdhp 32/24KG
    • Pull ups
    1min rest
    C). 3min amrap: (carry on from where you finished in B)
    • Sdhp 32/24kg
    • Pull ups


Cool down:
Mobility: back and shoulders/lats


Tuesday 3 April 2018 - CrossFit

Warm up:
Short airdyne /row, bar drills

  • Snatch
    Snatch: 12 min work to a heavy 3 hang snatch (from just above knee)
  • Over head squat
    Over head squat: 12 min work to heavy 3 reps
  • Conditioning
    Teams of 3: amrap 20min
    • 250m row (sprints)

Cool down:
mobility: foam roll


Monday 2 April 2018 - CrossFit

public holiday: only one class for the day in the afternoon at 17:15.

Warm up:
Short run, line drills

  • gymnastics ring work
    Work in groups(spot each other)
    Gymnastics fun: handstand walks, ring work at 45deg(find hollow turn out, push up to hollow, arch push up, one arm over head)
    Iron cross:
    • on box-arm pit hold
    • rings- strap under arm pit, hold false grip, lower down push back up
  • team conditioning
    Team wod: of 2 to 3, 25 min AMRAP
    • 50m Sled push (out side)
    • 15 m Yoke carry
    • 9 Thrusters (minimum of 2 each per round)
    • 15m Yoke carry
    Add weight each round to each movement. Score heaviest total

Cool down:
Mobility: yoga stretch


Friday 30 March 2018 - CrossFit

EASTER FRIDAY BOX CLOSED

Warm up:
Inch worms, wall squats 5 sit ups, down ward dog push ups.

  • BODY WEIGHT COMPLEX:
    BODY WEIGHT COMPLEX:
    10 rounds of:
    1 PUSH UP-1 BURPEE-1 AIR SQUAT-1 SIT UP
    *Add one rep to each movement every rounds, so you end with doing 10 reps of each
  • CORE
    Core work: 3 rounds
    • 30 sec to 40 sec front bridge
    • 30 to 40 sec left side bridge
    • 30 to 40 sec right side bridge
    • 30 to 40 sec back bridge

Cool down:
Mobility: general stretch for 15 min


Thursday 29 March 2018 - CrossFit

Warm up:
Running drill(pose method) pvc pass through, pvc raises, ohs

  • gymnastics skill/strength
    Hand stand to hand stand push up:
    30sec on 30 sec rest: 3 rounds
    • handstand hold
    • hollow hold
    • 1 to 2 strict h.s push ups focus on tension through body and positioning/negatives
    • Arch hold
  • conditioning
    32 min amrap:
    • 800m run
    • 10 Kb/db one arm over head squat left arm
    • 12 strict toes to bar/knee raises
    • 10 kb/db one arm over head squats right arm
    • 15m handstand walk/ bear crawl

Cool down:
Mobility work: yoga stretch


Wednesday 28 March 2018 - CrossFit

Warm up:
Short run and leg swings and inch worms.-5min

  • shoot throughs
    Shoot troughs on kb: 10 min
    Work in pairs: on e work one rest:
    Start in top of push up position on kb(hollow position) one push up shoot legs through(hollow position hips up) one dip , lift into tuck, 3 in out L-Sit. – do 3 of the combo, 3 to 5 rounds
  • conditioning
    Alternating emom:24 min(5 rounds of each)
    • 20 to 30 double unders (not more than 30sec)
    • 2 dead lifts at 80% of max
    • 3 x 10m shuttle run
    • 3-6 strict pull ups/negatives (not more than 30 sec)

Cool down:
Mobility: foam roll


Tuesday 27 March 2018 - CrossFit

Warm up:
Short airdyne or row, bar drills(include sots press)

  • snatch
    Snatch: 12 min to work to a heavy 3 reps:
    • L1: hang snatch
    • L2: power snatch
    • L3: snatch
  • clean and jerk
    Clean and jerk: 12 min to work to a heavy 3 reps clean and jerk:
    • L1: hang clean and push press
    • L2: power clean and push jerk
    • L3: clean and jerk
  • short conditioning
    21-15-9 of:
    • Box jumps
    • kbs 32/24kg

Cool down:
mobility: banded shoulder stretch


Monday 26 March 2018 - CrossFit

Warm up:
Straight leg march, 10 sit ups, lunge stretch, 5 knee raises, inch worm with push up, 5 forward 5 backwards scap circles hang from bar.

  • gymnastics
    Gymnastics complex: 4 to 5 rounds:
    • 2 round the worlds
    • 4 strict toes to bar
    • 6 behind neck pull ups
    This should be done all in a row with out coming off the bar, adjust reps if needed to be able to do so. Focus on keeping tension in body and active shoulders.
  • Wells wed wod 3
    Wells wed wod 3 : 25 min cap
    Team of 2: 12-10-8-6-4-2reps of:
    • Defict hspu 3/2’
    • Lateral burpee over the bar
    • Hang power cleans 135/95
    • Wall balls
    • Row cal
    Person one does 12 of everything, then person 2 does 12 of everything ect

Cool down:
Mobility: foam roll


Friday 23 March 2018 - CrossFit

Warm up:
Short airdyne or row, active stretching and mobility to prep for 18.5

  • strength/skill
    What ever movements are in 18.5
  • CrossFit Games Open 18.5
    CrossFit Games Open 18.5

Cool down:
Mobility: foam roll and stretch


Thursday 22 March 2018 - CrossFit

Warm up:
Straight leg march, bear crawl, lunge stretch hands over head, side ways lunge, 10 sit ups, 6 down ward dog push ups, 10 knee raises.

  • gymnastics skill/strength
    3 rounds for quality:
    • 10 sec hollow hold
    • 10 tuck crunch
    • 10 v-ups
    • 10 straddle ups
    Between each round: 30 sec hand stand hold +10 shoulder taps
  • Wells Wednesday wod 2
    Wells Wednesday 2:
    • 75 bear hug med ball squat jumps, every pause 5 burpees
    • Rest 3min
    • 50 bear hug medball squat jumps, every pause 10 burpees
    • Rest 2 min
    • 25 bear hug medball squat jumps, every pause 15 burpees

Cool down:
Mobility: couch stretch


Wednesday 21 March 2018 - CrossFit

Warm up:
Running drills (pose method), bar drills

  • clean
    Clean: every 30 sec for 8 sets at 60 to 70%
    • L1: hang power clean
    • L2: power clean
    • L3: clean
  • strength
    Stiff leg dead lift: 6 set of 4 reps (work to a heavy 4 reps with good form) - 12min

  • interval conditioning
    3 rounds: for time (25min)
    • 300m Run
    • 1 min rest
    • 0.5 Airdyne
    • 1 min rest
    • 400m row
    • 1 min rest

Cool down:
Mobility work: foam roll


Tuesday 20 March 2018 - CrossFit

Warm up:
Short airdyne or row, kb warm up

  • strength/skill
    5 rounds:
    • 3-5 reps Hand stand push ups feet on box(correct positioning)(can lift one leg/add deficit with weight plates or kb
    • 6 Front squats to heavy weight with good form.
  • conditioning
    Have 10min for: 21-15-9 of
    • Thrusters 43/30kg
    • Toes to bar
    What ever is left of the 10 min AMRAP lateral over the bar burpees

Cool down:
Mobility: yoga stretch


Monday 19 March 2018 - CrossFit

Warm up:
10 of each: Pvc pass troughs, push ups with twist, ohs, snatch drills with pvc, arch hollow swings, bent over row, box dips

  • strength
    Strength test: 10min
    3rm weighted ring dips
  • strength conditioning
    For weight: (start at about 40 to 50% each set add weight to the snatch) alternate between the 2 movements:
    • Snatch:10-9-8-7-6-5-4-3-2-1 reps
    • C2b Pull ups: 1-2-3-4-5-6-7-8-9-10 reps
  • core
    2 sets of max time front bridge

Cool down:
mobility: banded shoulder stretch


Friday 16 March 2018 - CrossFit

Warm up:
Short run/ airdyne, kb warm up

  • SKILL
    Movements that are in wod
  • CrossFit Games Open 18.4
    TBC

Cool down:
Mobility: yoga stretch and foam roll


Thursday 15 March 2018 - CrossFit

Warm up:
Leg swings, then 1 shuttle run, 1 burpee, 1 sit up(2,3,4,5)

  • gymnastics skill
    head and handstand work: work in groups of 3: 15 min working on positioning (help spot each other)
    • Head stand tuck
    • Head stand one leg straight (alternate legs)
    • Head stand legs straight
    • Free standing hand stand
    • Hand stand on parellets
  • team conditioning
    Team of 3:
    2 rounds for time: 25min cap
    • 10 Tyre flips
    • 150 m run each (relay)
    • 10 tyre flips
    • 35 double unders/ 60 single skips each
    • 10 tyre flips
    • 15 v-ups each

Cool down:
Mobility work: back and shoulders


Wednesday 14 March 2018 - CrossFit

Warm up:
Running drills, inch worms, arch hollow swings, bar drills-10min

  • Brakengate bash style
    In teams of 2

    6min:
    • 1000 distace airdyne amrap partner burpees in time left
    3min rest
    10min: work to heavy weight for:
    • 1 dead lift-1 power clean-1 squat clean-1 jerk
    3min rest
    7 min amrap:
    • 8 Hang Db snatch 22.5/15
    • 12 T2b/knee raises
    • 15 box jumps
    3min rest
    5 min amrap:
    • Row for meters

Cool down:
Mobility: foam roll


Tuesday 13 March 2018 - CrossFit

Warm up:
Short airdyne, 30 sec box stretch, 8 pvc raises, 5 scap circles forward+ 5 scap circles backwards(hanging from bar), 10 scap push ups, 10 gymnastics squats, 10 over the fence under the fence, 10 sit ups

  • gymnastics skill
    Alternating 12min emom:
    • 30 sec hollow hold
    • 30sec of Neg ring muscle ups (start in ring support position) (about 2 to 3 reps)
    • 30sec Arch hold
  • gymnastics conditioning
    20 min amrap:
    • 10 push ups
    • 7 pull ups
    • 5 pistols

Cool down:
mobility: banded shoulder stretch


Monday 12 March 2018 - CrossFit

Warm up:
Leg swings, running drills, inch worms

  • skill wod
    50-40-30-20-10: 10 min cap:
    • Double unders
    • Tuck crunch
  • long conditioning
    35min amrap in pairs: hold on to your ball: one med ball between pair)
    • 800m run with med ball
    • 40 partner sit ups(throw med ball to each other)
    • 60 partner wall balls (share reps)
    • 40 side throws (20 each side)

Cool down:
Mobility: yoga stretch


Friday 9 March 2018 - CrossFit

Warm up:
Short airdyne or row, leg swings, lunge stretch hand over head, inch worm with push up

  • strength/skill
    movement that is in open wod.
  • CrossFit Games Open 18.3
    tbc

Cool down:
Mobility: foam roll and stretch


Thursday 8 March 2018 - CrossFit

Warm up:
Short run or airdyne, bar drills, warm up to 60 %

  • snatch
    Snatch:2 every 45 sec (60-70%) 8 sets
    • L1: 2 hang power snatch
    • L2: 2 power snatch
    • L3: 2 snatch
  • team conditioning
    Teams of 3: 22 min amrap:
    • 15/12 cal Airdyne
    • Kb front rack hold
    • Rest
    One person per station, rotate when person done on the airdyne

Cool down:
Mobility work: yoga stretch


Wednesday 7 March 2018 - CrossFit

Warm up:
In groups: squat hold while buddy: lunge stretch, gymnastics bear crawl, alternating side lunge, front crab walk hips up

  • skill/strength
    5 rounds:
    • 3-5 reps Hand stand push ups(work on refining kip and correct positioning)
    • 6 Front squats moderate to heavy weight with good form.
  • ballistix bench mark 1
    3 rounds: for time of:
    • 25 kbs 24/16kg
    • 25 burpees

Cool down:
Mobility: couch stretch


Tuesday 6 March 2018 - CrossFit

Warm up:
2 rounds: 10 Pvc pass through, 5 scap circles, 10 good morings,10 scap push ups, 10 over head squats with pause

  • strength
    3rm pull up
  • Brook Wells wed wod 1
    5min cap: 21-15-9:
    • Power cleans 60/43kg
    • Pull ups

    5min rest

    5min cap: 15 -12-9:
    • Clean and jerk
    • T2b

    5 min rest

    5min cap: 12-9-6:
    • Power snatch
    • C2b pull ups

Cool down:
mobility: foam roll


Monday 5 March 2018 - CrossFit

Warm up:
Running drills, box stretch, 10 sit ups, 10 wall squats

  • skill/strength
    12min emom: (alternate):
    • 30sec handstand hold
    • 6-8 ring rows
    • 6-8 strict/kip/pike hand stand push ups
    • 30 sec of strict knees to elbow
  • Ballistix lifestyle challenge
    For time:
    • 400m run
    • 15 burpees
    • 20 sit ups
    • 25 kbs 24/16kg
    • 20 box jumps
    • 15 wall balls
    • 400m run

Cool down:
Mobility: foam roll


Friday 2 March 2018 - CrossFit

Warm up:
General warm up

  • skill
    Skill/gymnastics: movements of 18.2
  • CrossFit Games Open 18.2
    CrossFit Games Open 18.2

Cool down:
Mobility: foam roll


Thursday 1 March 2018 - CrossFit

Warm up:
Short run, kb warm up, warm up to 70% clean and jerk

  • strength /Olympic lift
    Clean and shoulder to over head: every 45 sec at 65 to 70%
    • L1: 2 Hang power clean + push press
    • L2: 2 power clean + push jerk
    • L3: 2 clean and jerk
  • Conditioning
    21-15-9 reps 3min rest 9-15 – 21 reps for time of:
    • Wall balls
    • Kbs 24/16kg

Cool down:
Mobility work: long yoga stretch


Wednesday 28 February 2018 - CrossFit

Warm up:
2 rounds: 10 wall squats, 6 down dog push ups, 10 close leg squats, 5 scap circles hanging from pull up bar, 10 side to side jumps.

  • skill strength
    12 min alternating emom:
    • 2 to 3 per leg Pistols (close lunge,one foot resting on back of ankle, Nordic roll)
    • 3 to 5 Strict pull ups ( eccentric, assisted feet on floor) focus hollow position.
  • Hero wod: Havana
    Hero wod: HAVANA:
    25min AMRAP:
    • 150 Double unders
    • 50 push ups
    • 15 power cleans 85/55kg(find a weight you can move smoothly)
    Scaling option 1: 100 du’s, 30 push ups,10 power cleans 60/43kg

Cool down:
Mobility: foam roll


Tuesday 27 February 2018 - CrossFit

Warm up:
Short run, bar drills warm up to 70% snatch.

  • Snatch
    Snatch: every 45 sec 7 sets at 70%
    • L1: 3 hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
  • Conditioning: there and back mini chipper
    For time: there back mini chipper 14min cap:
    • 150m farms carry kb/db(go heavy)
    • 30 toe to bar
    • 20 db push press 22.5/15 kg
    • 4 leg less rope climbs
    • 20 db push press
    • 30 toes to bar
    • 150 m farms carry kb/db

Cool down:
mobility: banded shoulder stretch


Monday 26 February 2018 - CrossFit

Warm up:
Straight leg march, lunge with hands over head, gymnastics bear crawl, duck walk, step place hands little kick up(alternate legs)

  • Hand stand to hand stand walk
    15 min
    Hand stand to hand stand walk: work in groups of 3.
    â?¢ All lying on floor face down, hands against wall find hollow hold position, active push through shoulders
    â?¢ 2 spot one: help into hand stand hold
    â?¢ 2 spot one: kick into hand stand hold
    â?¢ Kick up:Squeeze spotter fist between knees
  • interval conditioning
    5 rounds: 3min work 3 min rest (can work in pairs)
    In 3 min:
    • 10 front squats 85/55kg (should be a weight you can do 10 reps in a row)
    • 10 ox jumps
    • Max cal row or airdyne in time that is left(should have atleast 1min)
    3min rest

Cool down:
Mobility: yoga stretch


Friday 23 February 2018 - CrossFit

CrossFit Games Open 18.1

Warm up:
Short run, dynamic stretching to prepare for wod.

  • drills
    Drills and prep for 18.1
  • CrossFit Games Open 18.1
    TBC

Cool down:
Mobility: foam roll


Thursday 22 February 2018 - CrossFit

Warm up:
2 rounds: 30 sec box stretch, 8 pvc raises, 10 push ups with twist, squat hold with 5 twists reach for sky each side, 5 scap circles

  • gymnastics
    4 rounds: 30 sec on 30 sec rest
    • Eccentric dips on box or on rings
    • Eccentric lower from top of pull up
  • Biathlon with throwing
    Biathlon with throwing: For time and accuracy:
    21-18-15-12-9:
    • Cal airdyne or row
    • Power cleans 45/30kg
    *between each round 2 ball throws hit green line from 2 to 3 m from pull up bar. If you miss the green line more than twice then 2 burpee penalty.

Cool down:
Mobility work: yoga stretch


Wednesday 21 February 2018 - CrossFit

Warm up:
short airdyne or run, 5 inch worm with push up, 5 each side scorpion kicks on back and on stomach, then bar drills: dead lift, good mornings back squat, lunges

  • 3RM Deadlift
    Max load for 3 reps
  • strength conditioning
    4 rounds for time and quality 25min cap.
    • 10 push ups (normal)
    • 10 Weighted step ups 5 per leg
    • 10 diamond (close grip) push ups
    • 10 gymnastics squats(feet together and knees together)
    • 10 Staggered hands push ups 5 per side
    • 10 lateral lunges (5 each side)
    *For all push ups keep feet together and focus on hollow body position and elbows in.

Cool down:
Mobility: foam roll and chest


Tuesday 20 February 2018 - CrossFit

Warm up:
Start running in circle, lunge with arms over head, grape vine, change direction grape vine, cross leg squat, sit on floor: leg lifts

  • SKILL
    10min emom: 3 to 5 Toes to bar pick a line, focus straight legs and tight kip.
  • team long conditioning
    Teams of 3:
    Fittest in cape town semi twist:
    AMRAP: 30 min:
    Part A:
    • 50 partner wall balls over a box
    • 30 burpee box jump overs

    Part B: Airdyne or row for cal –one person must be on airdyne at all time for the other team members to work. So have 2 scores: rounds and reps for A and cal for B.

Cool down:
mobility: couch stretch and glutes


Monday 19 February 2018 - CrossFit

Warm up:
Straight leg march, mechanical bear crawl, gymnastics bear crawl, forward facing crab walk(hips parallel with floor), squat broad jumps.

  • gymnastics
    Static: 4 rounds: 30 sec on 30sec rest
    • vertical hang from bar – active shoulder hollow position
    • horizontal hold : top of push up position –chest push away from floor feet together.
  • Conditioning EMOM
    18 min Emom:
    • 3 db push press 22.5/15kg
    • 3 pull ups
    • 3 sumo deadlift high pull 32/24 kb
    Add on rep to each movement after each round. So you will finish on 8 reps.

Cool down:
Mobility: foam roll/band shoulder stretch


Friday 16 February 2018 - CrossFit

Warm up:
Straight leg march, high knees, butt kicks, grape vines, Pvc pass through, twy’s, lunge stretch with twist, bar drills

  • clean complex
    Clean complex: 15min to work to heavy weight: 1 deadlift-2 hang clean-2 front squat-2 thrusters
  • conditioning
    21-15-9 reps for time of:
    • Shoulder to over head 60/43kg
    • C2b pull ups
    2min rest
    • 300m farmers carry
    2 min rest
    • 400m run

Cool down:
Mobility: banded shoulder and hip stretch


Thursday 15 February 2018 - CrossFit

Warm up:
Short run/airdyne, leg swings, scorpion kicks, 10 sit ups, 10 push ups with twist.

  • skill/strength
    10min Amrap:
    • 4 Turkish get ups(alternate sides)
    • 4 strict toes to bar (keep legs straight as possible
  • kb conditioning
    3 rounds: 30sec each: (4:30min)
    • Russian swings
    • Figure of 8
    • Sit ups with kb
    30 sec rest
    5 rounds: 30sec each: (12:30min)
    • Alternating one arm swings
    • Goblet squat
    • Sumo deadlift high pull
    • Alternating cleans
    • Reverse lunges
    30 sec rest
    Accumulate: 2min side bridge per side

Cool down:
Mobility work: yoga stretch


Wednesday 14 February 2018 - CrossFit

Warm up:
Short run, straight leg march, inch worm, 6 down ward dog push ups, bar drills- warm up to 70%

  • snatch
    Snatch: 7min EMOM:
    • L1:3 hang power snatch
    • L2: 3 power snatch 70%
    • L3: 3 snatch 70%
  • Open wod 17.1 variation
    For time: 11 min cap:
    • 4 db snatch (alternating)22.5/15kg
    • 5 burpee box jump over
    • 8 db snatch
    • 5 burpee box jump over
    • 12 db snatch
    • 5 burpee box jump over
    • 18 db snatch
    • 5 burpee box jump over
    • 22 db snatch
    • 5 burpee box jump over

Cool down:
Mobility: FOAM ROLL


Tuesday 13 February 2018 - CrossFit

Warm up:
2 rounds: 5 scap circles, 5 scap push ups, lunge stretch, 10 wall squats, 5 push ups

  • Strength/skill
    5 rounds:
    • 5 per leg Single leg work –split squat:(foot on box or bench) with tempo
    • Bar muscle up drills: option 1: straight arm jump, option 2: getting out pull(both from a box) can do both 3 to 4 of each
  • conditioning
    2round for time of:
    2 rounds of:
    • 12 Pull ups
    • 21 Wall balls
    1 min rest
    2 rounds of:
    • 9 Handstand push ups
    • 9 db squat cleans 20/12.5kg(db touch floor

Cool down:
mobility: yoga stretch


Monday 12 February 2018 - CrossFit

Warm up:
Short airdyne, bar drills

  • Cleans
    Clean: 6 MIN EOM
    • L1: 3 Hang power clean
    • L2: 3 power cleans 70%
    • L3: 3 cleans at 70%
  • shoulder to over head
    Shoulder to over head: 6 min emom:
    • L1: 3 push press
    • L2: 2 push jerk 1 split jerk
    • L3: 1 push jerk 2 split jerk
  • team conditioning
    Team of 3: AMRAP: 17 min
    • 15/12 cal airdyne
    • 15m Shuttle run over 50cm box while partner airdyne (box in middle)
    • rest

Cool down:
Mobility: foam roll


Friday 9 February 2018 - CrossFit

Warm up:
2 rounds: 30 sec box stretch, 8 pvc raises, 10 oh squat, over and under the fence

  • strength/skill
    5 rounds:
    • 6 Front squat - moderate weight with 2 sec pause at bottom of squat
    • 10 sec hand stand hold into 10 shoulder taps/ 5 to10mhand stand walk with obstacles
  • CrossFit Games Open 16.1
    CrossFit open 16.1: 20 min amrap of:
    • 25 ft (7.62m) Over head walking lunge 45/30kg
    • 8 burpees
    • 25 ft(7.62m) ov walking lunge
    • 8 C2B pull ups

Cool down:
Mobility: yoga stretch


Thursday 8 February 2018 - CrossFit

Warm up:
Leg swings, 10m inch worm, 6 min game: leap frog relay across gym

  • 5RM Back Squat
    Max load for 5 reps
  • strength
    5 rounds: for weight
    • 6 per leg One leg Stiff leg dead lift db/kb
    • 10 goblet squat
    • 8 bd Bench press/floor press

Cool down:
mobility: foam roll


Wednesday 7 February 2018 - CrossFit

Warm up:
Kb warm up

  • skill
    10 min amrap:
    • 5 Middle side side t2b
    • 30 unbroken double unders
  • aerobic conditioning long
    4 rounds:45 sec on 15 sec rest
    • Row
    • Sit ups
    • Lunges
    • Airdyne
    • Mountain climbers
    • Box jumps
    • 150m run
    • Push ups
    • Jump rope

Cool down:
Mobility: yoga stretch


Tuesday 6 February 2018 - CrossFit

Warm up:
In team of 3 to 5: relay: straight leg march, bear crawl, lunge stretch, back wards bear crawl, high knees, butt kicks(jog back after each one)

  • gymnastics/strength
    4 rounds: 30 sec on 30 sec rest
    • Back bridge shoulders on floor, hips up
    • Top of ring dip hold
    • Front bridge
  • team conditioning
    Teams of 3 to 5 people, 22 min amrap: relay format :
    • 150m med ball run(bear hug)
    • 15m Waiters carry right arm up db/kb
    • 15m waiters carry left arm up
    • 15m Sled push
    • 15m Sled pull

Cool down:
Mobility work: couch stretch and shoulders


Monday 5 February 2018 - CrossFit

Happy birthday BALLISTIX CROSSFIT.

Warm up:
Burpee Roxanne, bar drills

  • Snatch
    Snatch:7 min EMOM
    â?¢ L1:1 snatch deadlift, 1 hang power snatch, 2 ohs
    â?¢ L2: 1 snatch pull, 1 power snatch, 2 ohs/ snatch balance(40 yo 70%)
    â?¢ L3:1 snatch pull, 1 snatch, 2 snatch balance(40 to 70%)
    Eg:40-50-55-60-65-70-70%
  • BALLISTIX 9TH BIRTHDAY
    BALLISTIX 9TH BIRTHDAY WOD:
    3 Rounds: for time of:
    • 9 sumo deadlift high pull 32/24kg kb
    • 9 toes to bar
    • 9 one arm over head squats db/kb
    • 9 box jumps
    • 9 kbs 24/16kg
    • 9 m hand stand walk/ bear crawl
    • 9 left arm kb/db clean
    • 9 sit ups
    • 9 right arm kb/db cleans

Cool down:
Mobility work: foam roll


Friday 2 February 2018 - CrossFit

Box closed due to all at FITTEST IN CAPE TOWN 2018

  • get out side
    30 to 40 min run/walk

Thursday 1 February 2018 - CrossFit

ONLY MORNING CLASSES DUE TO ALL AT FITTEST IN CAPE TOWN 2018 FROM 3PM

Warm up:
Short run/airdyne, kb warm up

  • skill gymnastics
    16min emom: (alternate):
    • 30sec handstand hold
    • 6-8 strict pull ups
    • 6-8 ring push ups
    • 30 sec floor levers
  • conditioning
    3 rounds:
    • 1min: jump rope/double unders
    • 1min: airdyne
    • 1min: Turkish get ups
    • 1min: row
    • 1min:rest

Cool down:
Mobility: yoga stretch


Wednesday 31 January 2018 - CrossFit

Warm up:
2 rounds: 30 sec box stretch, 8 pvc raises, 10 oh squat, over and under the fence.

  • strength/skill
    5 rounds:
    • 10 Weighted pistol squats/assisted pistol squats
    • Bar muscle up drills: option 1: straight arm jump, option 2: getting out pull(both from a box) can do both 3 to 4 of each
    • Option 3 straight arm sliders 3 to 4 reps(if you can not do option 1 and 2)
  • 18.0
    18.0: for time: 21-15-9 reps of:
    • Alternating db snatch 22.5/15kg
    • Over db burpees

Cool down:
Mobility: banded shoulder stretch


Tuesday 30 January 2018 - CrossFit

Warm up:
Short run/airdyne, bar drills

  • Olympic lifts
    Clean combo: 7 min EMOM:
    • L1: 1 dead lift, 1 hang power clean, 2 push press
    • L2: 1 clean pull, 1 power clean, 2 push jerk(from 50 to 70 %)
    • L3: 1 clean pull, 1 clean, 2 split jerk (from 50 to 70%)
    Eg:50-55-60-65-70-70-70%
  • Team wod
    teams of 4: 22 min cap
    • 200 wall balls m/f pair other pair hold deadlift bar
    • 150 partner deadlift 155kg uneven load
    • 200 pushups other pair hold dl bar
    Tag pairs in and out as often as like. Share reps between pairs.

Cool down:
mobility: back stretch and foam roll


Monday 29 January 2018 - CrossFit

Warm up:
From 1 to 6 of: Shuttle run, wall squat, down dog push up, sit up.

  • strength/skill
    5 rounds:
    • 7 Back squats(challenging weight)
    • 5 to 10 m Hand stand walks-can add some obstacles / bear crawl with shoulder taps
  • CrossFit Games Open 15.4
    Open wod 15.4: 8min AMRAP:
    • 3 Hand stand push ups
    • 3 cleans 84/55kg
    • 6 hspu
    • 3 cleans
    • 9 hspu
    • 3 cleans
    *add 3 hspu each round and 3 cleans after every 3 rounds.

Cool down:
Mobility: yoga stretch


Friday 26 January 2018 - CrossFit

Warm up:
Short airdyne, Bar drills

  • Snatch
    15min: Work to a 2rm TnG Snatch
  • Strength
    5 rounds:
    • 5 Man makers
    • 10m weighted db walking lunges (db on shoulders)
    • 15 Med ball sit ups

Cool down:
Mobility: split work with kb and squat hold


Thursday 25 January 2018 - CrossFit

Warm up:
Running drills.

  • skill
    4 rounds:
    • 4 scapular circles on pull up bar
    • 4 scapular push ups
    • 4 ring rows-focus turn shoulder out and pull through lats.
  • Eva
    5 rounds for time:
    • 800m run
    • 30 kbs
    • 30 pull ups
    -this is a grippy one so protect your hands.

Cool down:
Mobility work: banded shoulder stretch


Wednesday 24 January 2018 - CrossFit

Warm up:
kb warm up: swings sdhp, lunges

  • gymnastics skill
    5 rounds
    • 5s hollow hold
    • 5 sit ups
    • 5 tuck crunch
    • 5 v-ups
    • 5s hollow hold
    • 1min rest
  • Team wod
    Team wod: teams of 2 to 4: (If 4 people then will be a relay) AMRAP 20 Min
    • 20 Partner deadlifts (m:200kg/f:140/mixed:160kg)
    • 30 synchronised over the bar burpees
    • 60 cal airdyne/row(share)

Cool down:
Mobility: foam roll everything


Tuesday 23 January 2018 - CrossFit

Warm up:
Pvc pass through, pvc raises, arch hollow swings, Bar drills

  • snatch complex
    Snatch complex: 12min to work to challenging weight:
    • L1: 2 snatch grip deadlift-1 high hang power snatch-1hang power snatch-2 over head squats
    • L2+3: 2 snatch pull-1 hang snatch-1 snatch-2 snatch balance
  • Muscle up sandwich
    Muscle up sandwich for time:
    • 10 ring muscle ups/10 ring rows+10 jumping ring dips
    • 25 thrusters 35/25kg
    • 1000m row or airdyne
    • 25 thrusters
    • 10 muscle ups

Cool down:
mobility: hips and shoulders(banded)


Monday 22 January 2018 - CrossFit

Warm up:
Running drills, box stretch, 10 sit ups, 10 wall squats

  • skill
    12min emom: (alternate):
    • 30sec handstand hold
    • 6-8 ring rows
    • 6-8 strict/kip/pike hand stand push ups
    • 30 sec of strict knees to elbow

  • Ballistix lifestyle challenge
    For time:
    • 400m run
    • 15 burpees
    • 20 sit ups
    • 25 kbs 24/16kg
    • 20 box jumps
    • 15 wall balls
    • 400m run

Cool down:
Mobility: foam roll


Friday 19 January 2018 - CrossFit

Warm up:
5min of: airdyne/row/ skip 30sec on 30 sec rest. Bar drills

  • cleans
    Cleans: 7 min EMOM; (No dropping of bar, work to heavy weight with good form.
    • L1: 1 Deadlift-1 hang power clean-1 push press
    • L2: 1 clean pull-1 power clean-1 push jerk
    • L3: 1 clean pull-1 clean-1 split jerk
  • Conditioning
    Amrap 11min:
    • 5 deficit handstand push ups
    • 10 alternating db snatches 22.5/15kg –touch floor
    • 15 Box jumps overs

Cool down:
Mobility: banded shoulder stretch


Thursday 18 January 2018 - CrossFit

Warm up:
Leg swings, inch worms, broad jumps, bear crawls

  • Strength/skill
    5 rounds:
    • 8 Front squat (from floor)
    • 3-5 ring muscle ups/feet on floor/ feet on box
  • conditioning
    For time:
    3 rounds:
    â?¢ 10 kbs 24/16kg
    â?¢ 10 sit ups
    2min rest
    3 rounds:
    â?¢ 8 kbs 28/20kg
    â?¢ 8 v-ups
    2min rest
    3 rounds:
    â?¢ 6 kbs 32/24kg
    â?¢ 6 T2bar

Cool down:
Mobility work: foam roll


Wednesday 17 January 2018 - CrossFit

Warm up:
short airdyne/row, lunge stretch, bar drills.

  • Snatch
    Snatch: 7 min emom: (no dropping of bar) work to heavy weight with good form.
    • L1: 1 dead lift- hang power snatch- 1 ohs
    • L2 : 1 snatch pull- 1 power snatch – 1 ohs
    • L3: 1 snatch pull-1 snatch- 1 snatch balance
  • team conditioning
    Teams of 2:
    12 min amrap:
    • 30 double unders
    • 15 power snatch 35/25

Cool down:
Mobility: calves and hips


Tuesday 16 January 2018 - CrossFit

Warm up:
2 rounds: straight leg march, 150m run, 10 wall squats, 6 down dog push ups

  • Strength/skill
    5 Rounds:
    • 8 Back squat
    • 4 to 6 Head stand to press/30 sec head stand
  • CrossFit Games Open 14.5
    Open wod 14.5: 20min cap
    21-18-15-12-9-6-3 reps for time of:
    • Thrusters 43/29kg
    • Over the bar burpees (bar facing)

Cool down:
mobility: yoga stretch


Monday 15 January 2018 - CrossFit

Warm up:
Shuttle run sit up combo 1 to 5, bar drills.

  • Clean
    2rm Clean (tng) 15min
  • strength
    5 rounds:
    • 5 per leg One leg Stiff leg dead lift –work to heavy but manageable weight
    • Max strict tempo pull ups/neg pull ups(jump up slowly down)
    • Max time L-sit

Cool down:
Mobility: foam roll


Friday 12 January 2018 - CrossFit

Warm up:
2 rounds: (pvc): 10 pass through, 10 good mornings, 10 pvc raises, 10 ohs, 10 sit ups.

  • skill
    Short skill: 6min amrap:
    • 30 sec head stand
    • 4 round the worlds
  • Lumberjack 20
    "Lumberjack 20"
    20 Deadlifts (125/90kg)
    Run 400m
    20 KB swings (2pood)
    Run 400m
    20 Overhead Squats (50/35kg)
    Run 400m
    20 Burpees
    Run 400m
    20 Pullups (Chest to Bar)
    Run 400m
    20 Box jumps (24")
    Run 400m
    20 DB Squat Cleans (20/12.5kg)
    Run 400m

Cool down:
Mobility: 2x 30s to40 sec ohs hold


Thursday 11 January 2018 - CrossFit

Warm up:
2 rounds: 10 push ups with twist,10 wall squats, 10 sit ups, 10 m broad jumps

  • skill/strength
    10 min emom: alternating:
    • 2 turkish get ups
    • 10 toes to bar
  • Conditioning
    10 min Emom: alternating:
    • 30 double unders
    • 10 wall balls (high target)
    3 min rest
  • Conditioning
    10 min EMOM: (same min)
    • 5 Thrusters 45/30kg
    • 5 burpees

Cool down:
Mobility work: couch stretch


Wednesday 10 January 2018 - CrossFit

Warm up:
short airdyne or row, bar drills

  • Snatch
    Snatch complex: 12min to work to challenging weight:
    • L1: 2 snatch grip deadlift-2 high hang power snatch-2hang power snatch
    • L2+3: 2 snatch pull-2 hang snatch-2 snatch
  • Conditioning
    3 short wods with 3 min rest between each wod for total time: 20 min cap
    • Wod 1: 1000m row
    • Wod 2: Grace: 30 Clean and jerk 60/40kg
    • Wod 3: 30 muscle ups/15 c2b pull ups+15 ring dips/hand release push ups

Cool down:
Mobility: foam roll everything


Tuesday 9 January 2018 - CrossFit

Warm up:
2 rounds: 10 squats, 6 down ward dog push ups, 6 ring rows, 10 m duck walk, 10 sit ups

  • Strength skill
    2 rounds:
    • 6 strict pull ups straight into max hang
    • 8 ring dips straight into max ring support hold
    • 10 strict/kip hspu into max handstand hold
  • Conditioning
    20min AMRAP:
    • 10 box jumps
    • 15single arm over head squat 22.5/15kg
    • 20 med ball sit ups

Cool down:
mobility: yoga stretch


Monday 8 January 2018 - CrossFit

Warm up:
Leg swings, bar drills

  • Cleans
    Cleans: : 6 emom:
    • L1: 4 hang power Clean
    • L2 and 3: 4 halting power clean
    Moderate weight, focus on position, not more than 70%
  • Shoulder to over head
    Shoulder to over head: 6 min emom:
    • L1: 2 strict press+2 push press
    • L2: 2 push press +2 push jerk
    • L3: 2 push jerk+ 2 split jerk
    Moderate weight.
  • Conditioning
    11min AMRAP:
    • 18 Wall balls
    • 15 toes to bar
    • 12 pull ups

Cool down:
Mobility: banded shoulder stretch


Friday 5 January 2018 - CrossFit

Warm up:
Running drills, 6 arch hollow swings, 10 wall squats, 10m duck walk, 10 sit ups, 10 m lunge stretch.

  • strength/ skill
    4 rounds:
    • 10 Front squat-moderate weight
    • Pull ups-5 to 15 kip or butterfly practice
  • Conditioning
    21-15-9 reps of:
    • Kbs (heavy)
    • Toes to bar
    3min rest
    • 800m run

Cool down:
Mobility: yoga stretch


Thursday 4 January 2018 - CrossFit

Warm up:
Short airdyne/ row, bar drills

  • Snatch
    Snatch: 6 emom:
    • L1: 4 hang power snatch
    • L2 and 3: 4 halting power snatch
    Moderate weight, focus on position, not more than 70%
  • Over head squat
    Over head squat: 6 min emom: 4 reps moderate weight
  • team Conditioning
    In teams of 3: 20 min amrap:
    • 250m Row sprints

Cool down:
Mobility work: couch stretch and glutes


Wednesday 3 January 2018 - CrossFit

Warm up:
Short run /airdyne, 10 wall squats, 10 m broad jumps, 10 m bear crawl, 10 m back wards crab walk,

  • strength/skill
    4 rounds:
    • 10 Back squat -moderate weight
    • 30 sec head stand
  • CrossFit Games Open 13.2
    Open wod 13.2:
    10min AMRAP:
    • 5 Shoulder to over head 52/35kg
    • 10 deadlifts
    • 15 box jumps

Cool down:
Mobility: foam roll


Tuesday 2 January 2018 - CrossFit

Warm up:
3 rounds: 5 burpees, 5 sit ups. Then: 6 down ward dog push ups, 10 push ups with twist, lunge stretch

  • skill/strength
    3 rounds:
    • 8 push ups straight into max top of push up hold
    • 8 hand stand push ups /pike straight into max hand stand hold
  • conditioning
    10 min AMRAP:
    • 8 Pistol squats
    • 5 strict pull ups(or variation there of)
    • 3 strict/kip hand stand push ups

Cool down:
mobility: 15min yoga stretch


Monday 1 January 2018 - CrossFit

Warm up:
Leg swings 8 of each(straight forward and back, side ways and kick backs), 6 x squat –hang –reach up, lunge stretch, 6 down ward dog push ups.

  • long conditioning
    Option 1:
    40 min AMRAP:
    • 2 X 25m laps swim
    • 10 walking lunges
    • 5 burpees

    Option 2:
    40min AMRAP:
    • 400m run
    • 10 walking lunges
    • 5 burpees

Cool down:
Mobility: 15 min good stretch


Friday 29 December 2017 - CrossFit

Warm up:
Straight leg march, high knees, but kicks, side ways skips, 10 sit ups, 6 down dog push ups

  • Strength
    3 rounds max time:
    • 90 degree at knee squat hold back against wall
    • L-sit

  • conditioning
    21-15-9 reps of:
    • Burpees
    • 10m shuttle
  • Conditioning
    22-16-10 reps of:
    • Pistol squats
    • Slow bicycle crunch

Cool down:
Mobility: 15 min yoga stretch


Thursday 28 December 2017 - CrossFit

Warm up:
Short run, 2 rounds: 5 burpees, 5 sit ups, 5 squats

  • Strength/skill
    Work on free standing hand stand/head stand : 5 x 10 sec
  • Conditioning
    For time:
    • Walking lunge 100 ft.= 30m
    • 21 Pull-ups
    • 21 Sit-ups
    • Walking lunge 100 ft.
    • 18 Pull-ups
    • 18 Sit-ups
    • Walking lunge 100 ft.
    • 15 Pull-ups
    • 15 Sit-ups
    • Walking lunge 100 ft.
    • 12 Pull-ups
    • 12 Sit-ups
    • Walking lunge 100 ft.
    • 9 Pull-ups
    • 9 Sit-ups
    • Walking Lunge 100 ft.
    • 6 Pull-ups
    • 6 Sit-ups
    #find anything you can do pull ups on.(a tree branch, beem, broom across bar chairs)

Cool down:
Mobility work: 15 min yoga stretch


Wednesday 27 December 2017 - CrossFit

Warm up:
10m bear crawl, lunge stretch, 10 air squats, 6 down dog push ups, high knees, butt kicks, side ways skip

  • strength
    4 rounds:
    • 10 archer push ups (5 each side)
    • 30 sec hollow hold
    • 10 close grip push ups (diamond push ups)
    • 30 sec arch hold
  • Conditioning
    5 rounds:
    • 400m run
    • 30 box jumps/tuck jumps
    • 30 air squats

Cool down:
Mobility: 15 min yoga stretch


Tuesday 26 December 2017 - CrossFit

Warm up:
Straight leg march, high knees, but kicks, side ways skips, 10 sit ups, 6 down dog push ups

  • CORE
    3 rounds: 30 sec of each:
    • Front bridge
    • Left Side bridge
    • Right side bridge
  • Conditioniong
    “Annie” : 50-40-30-20-10 reps of:
    • Double unders (if no skipping rope then do side to side jumps over an object)
    • Sit ups
  • Conditioning
    21-15-9 reps of:
    • Leg raises/toes to bar
    • Push ups/claping push ups

Cool down:
mobility: 15 min yoga stretch


Monday 25 December 2017 - CrossFit

Warm up:
Leg swings, 5 squat-hang-reach, 5 sit ups, 5 push ups. 5 broad jumps

  • 12 DAYS OF CHRISTMAS
    12 days of Christmas
    Complete like the song in ascending order eg: 1, then 2,1, then 3,2,1 till you get to 12 then back down again.
    Reps of:
    • 1 hand stand/pike push up
    • 2 pistols –alternate legs(1 per leg)
    • 3 v-ups
    • 4 push ups
    • 5 tuck jumps
    • 6 alternating superman’s(on hands and knees)
    • 7 burpees
    • 8 walking lunges
    • 9 side plank up downs-per side
    • 10 second L-sit hold/attempt-on floor
    • 11 air squats
    • 12 sit ups

Cool down:
Mobility: good 15min stretch


Friday 22 December 2017 - CrossFit

Warm up:
Running drills, pvc pass through, duck walk, thrusters

  • gymnastics skill/strength
    Hand stand work: 30 sec on 15 sec rest:
    • 2 rounds: box stretch and pvc raises
    • 2 rounds: pike stretch feet on box and hollow hold
    • 2 rounds: hand stand hold and shoulder taps/walk
  • conditioning
    For time:
    • 21 db thrusters 22.5/15kg
    • 400m run
    • 18 db thrusters
    • 400m run
    • 15 db thrusters
    • 400m run

Cool down:
Mobility: banded shoulder stretch


Thursday 21 December 2017 - CrossFit

Warm up:
Airdyne or row, bar drills

  • 1RM Strict Press
    For Weight
  • 1RM Push Press
    For Weight
  • 1RM Push Jerk
    For Weight
  • 1RM Split Jerk
    For Weight
  • strength conditioning
    Five rounds for max reps of:
    • Body weight bench press(70 to 80%)
    • Pull-ups
    • Body weight back squat(70 to 80%)
    Post reps for all three exercises in all rounds.

Cool down:
Mobility work: foam roll


Wednesday 20 December 2017 - CrossFit

Warm up:
Running drills, sit ups, broad jumps, tuck jumps, lateral jumps

  • Short skill
    8min amrap:
    • Max unbroken Double unders
    • Max L-sit hold
  • long conditioning
    35 min AMRAP:
    • 400m run
    • 20 sit ups
    • 30 cal airdyne
    • 20 toes to bar
    • 30 cal row

Cool down:
Mobility: yoga stretch


Tuesday 19 December 2017 - CrossFit

Warm up:
Short airdyne /run, kb warm up(swings, circle round body and head, sdhp)

  • gymnastics
    Tabata:4min:
    • Min 1: hollow hold
    • Min 2: arch hold
    • Min 3: hollow rock
    • Min 4: arch rock
    Straight into Tabata: 4 min:
    • Min1: active hang on rig
    • Min 2: arch hollow swing
    • Min 3: strict pull ups
    • Min 4: kipping pull ups
  • Conditioning
    10 rounds for time:
    • 2 rope climbs (first part leg less) /6 alternating ring rows
    • 3 deadlift 120/90kg(80%)
    • 5 pistols squats per leg

Cool down:
mobility: back and couch stretch


Monday 18 December 2017 - CrossFit

Warm up:
Short run, down dog push ups, bear crawl, bar drills

  • Snatch
    Snatch: 6 sets every 1:30 min
    • L1: 3 hang power snatch
    • L2: 3 halting power snatch
    • L3: 3 halting snatch
    50-60-70-75-80-75%
  • strength
    Over head squats: 12 min to work up to a heavy 3 reps from rack
  • Amanda
    Amanda’: 9-7-5 reps of: (7min cap)
    • Muscle ups(preferably rings)
    • Snatch 60/40kg
    3min rest
  • Elizabeth
    Elizabeth’ 21-15-9 reps of: (7min cap)
    • Cleans 60/40kg
    • Ring dips

Cool down:
Mobility: foam roll


Friday 15 December 2017 - CrossFit

Warm up:
Kb warm up: circles round body and head, swings, sdhp, squat-hang-reach, figure of 8.

  • gymnastics
    3min max distance: Hand stand walks/bear crawl.
  • 10 days before Christmas holiday
    Start with station 1, then go s1 and s2, then s1+s2+s3 ect. When done with number 10 finish with 100 skips.
    S1: 30 skips
    S2: 2 sumo deadlift high pulls 50/35kg
    S3: 3 thrusters
    S4: 4 push press
    S5: 5 cleans
    S6: 6 snatches
    S7: 7 kbs 24/16kg
    S8: 8 pull ups
    S9: 9 box jumps
    S10: 10 burpees

Cool down:
Mobility: 2x 40sec ohs hold with bar


Thursday 14 December 2017 - CrossFit

Warm up:
2 rounds: 6 down ward dog push ups, lunge stretch, 10 sit ups. Bar drills

  • Clean
    Clean complex: 12 min to work to a max:
    • L1: deadlift-hang power clean-front squat-push press
    • L2: clean pull- power clean-front squat- push jerk
    • L3: clean pull-clean-front squat-split jerk
  • Conditioning
    12min amrap:
    • 250m row/3.0 distance on airdyne
    • 12 push ups
    • 15 sit ups

Cool down:
Mobility: yoga stretch


Wednesday 13 December 2017 - CrossFit

Warm up:
3 rounds: 7 cal airdyne or row, 7 wall balls, 7 knee raises

  • Strength/gymnastics
    Alternate between:
    • Front squat (from floor): descending reps: 7-6-5-4-3-2 (work to heavy 2 reps)
    • Strict pull ups: ascending reps: 2-3-4-5-6-7
  • team conditioning
    Team wod: 2-5 people : 2 rounds:23min total time
    3min amrap: (10m laps)
    • Sled push (challenging weight)
    1min rest
    3min amrap: (10 m laps)
    • Tyre flips
    1min rest
    3min amrap: (10 m laps)
    • waiters carry db/kb (challenging weight)
    1min rest

Cool down:
Mobility: back and glutes


Tuesday 12 December 2017 - CrossFit

Warm up:
2min airdyne or row, Bar drills

  • Snatch
    Snatch complex:12min workup to heavy weight :
    • L1: deadlift-hang power snatch-behind head push press- ohs
    • L2: snatch pull-power snatch-behind head push jerk-ohs
    • L3: snatch pull-snatch-snatch balance-ohs
  • Airdyne 30sec sprint high
    5 rounds: 30sec on 3:30 rest score high calories
  • Airdyne 30sec sprint low
    5 rounds: 30 sec on 3:30 rest Score lowest calories

Cool down:
mobility: foam roll


Monday 11 December 2017 - CrossFit

Warm up:
2 rounds: 10 sit ups, 10m duck walk, 10 m bear crawl, 10m of broad jumps.

  • strength/gymnastics
    Alternate between:
    • Back squat: descending reps: 7- 6-5-4-3-2 (up in weight each set to a heavy 2 reps)
    • Pike push up or head stand to push up hold (working on free standing hand stand push ups) ascending reps: 1-2-3-4-5-6
  • CrossFit games open 13.4
    Open wod 13.4: 7 min AMRAP: Ascending reps: 3-6-9-12-15 of:
    • Clean and jerk 60/45kg
    • Toes to bar

Cool down:
Mobility: yoga streatch


Friday 8 December 2017 - CrossFit

Warm up:
Running drills with burpees

  • 1RM Ring Dip
    Work to 1RM weighted ring dip
  • ring dips
    work to 3 body weight or use bands and work to thin band as possible.
  • Conditioning
    12 min amrap
    • 5 Back squats (start at 50% work to challenging weight)
    • 150 m Farmers carry db/kb
    2 min rest
  • Conditioning
    12min amrap:
    • 10 Walking lunges bar on back(find a challenging weight)
    • 150m med ball run

Cool down:
Mobility: foam roll everything


Thursday 7 December 2017 - CrossFit

Warm up:
Kb warm up:swings,squat-hang-press, sdhp, sit ups, lunge with kb over head, windmills.

  • skill
    30 sec on 15sec rest:
    • Double unders practice
    • Slow bicycle crunch
  • Bradshaw
    "Bradshaw"
    10 Rounds For Time:

    3 Handstand Push-ups
    6 Deadlifts (102/ 70kg)
    12 Pull-ups
    24 Double-unders

Cool down:
Mobility work: calves and back


Wednesday 6 December 2017 - CrossFit

Warm up:
running drills, 2 rounds: 6 down ward dog push ups, 6 ring rows, 5 hand power snatch with bar/pvc pipe, 5 good mornings

  • gymnastics
    Muscle up drills, 3 rounds: 30 sec on 30 sec rest:
    • Arch hollow swings(hips up,bar or rings)
    • Ring pulls(feet on box)
    • Transition on rings (can use band or feet on floor)
  • Conditioning
    3 rounds: for time: 20min cap.
    • 400m run
    • 12 power snatch 50/35kg
    • 6 bar muscle ups
    Scale: weight on snatch, 3 reps on muscle ups/ 6 pull ups+6 push ups

Cool down:
Mobility: yoga stretch (upper back and shoulders)


Tuesday 5 December 2017 - CrossFit

Warm up:
2 rounds: lunge stretch, inch worm, broad jumps, then bar drills

  • cleans
    Clean and Shoulder to over head:
    12min emom:
    • L1: 2 hang clean and push press
    • L2: 2 power clean and push jerk
    • L3: 2 clean and jerk
    At 60 to 70%
  • Conditioning
    6min amrap:
    • 15 Wall balls
    • 10 Toes to bar
    3 min rest
    6min AMRAP:
    • 10 Burpees
    • 25 Double unders

Cool down:
mobility: foam roll


Monday 4 December 2017 - CrossFit

Warm up:
2 min airdyne/jog, 2 rounds: 30 sec pike box stretch, 8 pvc raises, 30 sec hollow hold, 30 sec arch hold

  • gymnastics
    4 rounds: 12min
    • 10 m Handstand walk over different obstacles
    Or 5 rounds:
    • 4 wall walks
    • 40 sec front bridge
  • Conditioning
    50-40-30-20-10 reps for time: 22min cap
    • Kbs 24/16kg
    • Sit ups

Cool down:
Mobility: shoulders (banded or other)


Friday 1 December 2017 - CrossFit

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Warm up:
Running drills, bar drills

  • Snatch
    Snatch:6 min emom
    • L1: 1 Snatch grip deadlift-1 high hang power snatch-1 hang snatch
    • L2: 1 snatch pull-1 hang power snatch-1 power snatch
    • L3: 1 snatch pull-1 hang snatch-1 snatch
    L2 and 3: 40%-50%-60%-65%-70%-70%
  • ohs/snatch balance
    Ohs/snatch balance: 6 min emom:
    • L1: 3 over head squat
    • L2 and 3: snatch balance at moderate weight
    Focus on form and speed under bar
  • ‘Coffland'
    ‘Coffland’: 25min cap
    Hang for 6min from pull up bar, every time you drop off perform:
    • 800m run
    • 30 push ups
    Scaling options: cut down time to 4 min/ cut time, distance and reps in half.

Cool down:
Mobility: foam roll everything


Thursday 30 November 2017 - CrossFit

Warm up:
3 rounds: lunge stretch, 5 wall squats, 10 sit ups, 6 arch hollow swings

  • strength
    4 rounds:
    • 7 Back squat from floor
    • Med ball sit ups
    • 30sec Arch hold
  • Conditioning
    • 3min amrap: db/kb thrusters 25db/20 kb/15kg/16kb
    • 1:30 rest
    • 3min amrap: L-sit/strict pull ups.
    • 1:30 rest
    • 3min amrap: weighted step ups (challenging weight)

Cool down:
Mobility work: couch stretch


Wednesday 29 November 2017 - CrossFit

Warm up:
2min: shuttle run (one length forward, one back wards) 2 burpees. Bar drills.

  • cleans
    Clean: 6 min emom:
    • L1: 1 dead lift-1 high hand power clean-1 hang power clean
    • L2: 1 clean pull-1 hang power clean-1 power clean
    • L3: 1 clean pull-1 hang clean-1 clean
    L2 and 3: 40%-50%-60%-65%-70%-70%
  • Push jerk/ split jerk
    Push jerk/ split jerk: 6min emom:
    • L1: 3 push jerk at mod weight
    • L2 and 3: 3 split jerk at moderate weight
    Focus on form and speed under bar
  • team Conditioning
    Teams of 3: 16 min
    • 15/11 cal Airdyne
    • Max Burpees
    • rest
    score is total burpees between the 3.

Cool down:
Mobility: yoga stretch


Tuesday 28 November 2017 - CrossFit

Warm up:
30 single skips before each: 10 russian kbs, 20 alternating swings, 10 goblet thrusters, 10 sumo deadlift high pulls, 10 sit ups

  • strength
    4 rounds:
    • 7 front squats (from floor at moderate weight)
    • 20 v med ball twists
    • 20 alternating super mans
  • CrossFit Games Open 11.2
    Open wod 11.2: AMRAP 15min:
    • 9 Deadlift 70/45kg
    • 12 push ups
    • 15 box jumps

Cool down:
mobility: foam roll


Monday 27 November 2017 - CrossFit

Warm up:
2 rounds: 30 sec box stretch, 8 pvc raises, 8 arch hollow swings, 10 jumping jacks,10 sit ups

  • 1RM Pull Up
    For Weight
  • pull ups
    Pull up: Work to 3 body weight/thin band as possible-10min
  • strength
    5 rounds:
    • 6 Snatch 60/40kg (or 60%)
    • Max unbroken Pull ups(butterfly/kip/band)
  • strength
    3 rounds:
    • 10m Over head walking lunges (bar/weight plate)
    • Max unbroken T2b/knee raises

Cool down:
Mobility: banded shoulder stretch


Friday 24 November 2017 - CrossFit

Warm up:
Running drills, bear crawl, broad jumps.

  • skill
    Short skill:3 rounds: 30 sec on 15 sec rest
    • L-sit
    • Double under practice
  • long conditioning
    5 rounds: 40min steady pace.
    • 2 min row
    • 2 min jump rope
    • 2 min airdyne
    • 2 min run(shuttle/ 150m lap)

Cool down:
Mobility: yoga stretch


Thursday 23 November 2017 - CrossFit

Warm up:
Kb warm up

  • gymnastics skill
    Muscle up drills: 3 rounds: 30 sec on 30 sec rest:
    • Tempo ring dips
    • Arch hollow swings (hips up) rings or bar
    • Arch hollow rolls
  • team wod
    Team of 2: for time:
    • 250m row each while partner holds med ball
    • 45 Deadlift while parntner hangs from bar
    • 90 pull ups while partner holds top of dead lift
    • 45 deadlift while partner hangs from bar
    • 250m row each while partner holds medball
    Deadlift weight 105kg/70kg
  • bonus
    If lots of time left over bonus core session.

Cool down:
Mobility work: foam roll everything


Wednesday 22 November 2017 - CrossFit

Warm up:
2 min shuttle run (start slow get faster), bar drills.

  • cleans
    clean : 12 min emom:
    • L1: 3 hang power clean moderate weight
    • L2: 2 power clean
    • L3: 2 clean
    L2 and 3: start at 40% and then add 1.25 to 2.5 kg each min. if you fail come back down to previous successful lift.
  • strength
    ). Front squat +Shoulder to over head: 6 min emom:
    • L1: 3 front squat +2 push press moderate weight
    • L2: 3 front squat +2 push jerk
    • L3: 3 front squat + 2 split jerk
    L2 and 3: start at 50% work up to a challenging 3 reps with good form and speed.
  • conditioning
    21-15-9 reps for time:
    • Box jumps
    • Hand stand push ups

Cool down:
Mobility: yoga stretch


Tuesday 21 November 2017 - CrossFit

Warm up:
30 sec row/airdyne before each: 6 down ward dog, 10 russian swings, 10 sit ups, 20 alternating swings.

  • gymnastics skill
    10 min: amrap:
    • Handstand walk zig zag course
    Or
    • Wall walk with 6 shoulder taps
    Rest as needed between attempts.

  • conditioning
    5 rounds for time: 20 min cap
    • 12 kb snatch (6 per arm)
    • 15 v-ups
    • 20 burpees

Cool down:
mobility: banded shoulder stretch


Monday 20 November 2017 - CrossFit

Warm up:
Leg swings, arch hollow swings, pvc pass through, pvc front rack stretch, bar drills

  • Snatch
    Snatch: 12 min emom:
    • L1: 3 hang power snatch moderate weight
    • L2: 2 power snatch
    • L3: 2 snatch
    L2 and 3: start at 40% and then add 1.25 to 2.5 kg each min. if you fail come back down to previous successful lift.
  • Conditioning
    For time: 15min cap
    • 30 OHS 50/35kg
    • 15 Muscle ups
    • 20 OHS 50/35kg
    • 10 Muscle ups

Cool down:
Mobility: foam roll.


Friday 17 November 2017 - CrossFit

Warm up:
2 rounds of: (jog back after each movement): straight leg march, bear crawl, lunge stretch, backwards crab walk.

  • Gymnastics
    4 rounds for reps; 25 sec per station:
    • Hand stand push ups/pike
    • Strict Pull ups
    • Alternating Pistols
    • Arch holds
    • V-ups
  • Randy
    Randy : for time:
    • 75 snatches 35/20kg
    3min rest
  • Conditioning
    For time: 800m run

Cool down:
Mobility: foam roll everything


Thursday 16 November 2017 - CrossFit

Warm up:
Running drill, bar drills: warm up to 70% clean

  • cleans
    Cleans: 10min EMOM
    • L1: 3 Hang cleans on moderate weight
    • L2: 2 power cleans at 70 to 80 %
    • L3: 2 cleans at 70 to 80%
  • team conditioning
    Teams of 3: 20 min Amrap:
    • Relay 150m Carry of 3 objects: med ball, heavy kb and 20kg weight plate
    • Airdyne for cal
    2 scores; amount of rounds on the carry and total cal on airdyne.

Cool down:
Mobility work: yoga stretch


Wednesday 15 November 2017 - CrossFit

Warm up:
2 rounds: 6 arch hollow swings, 10 wall squats. 5 sit ups, 10 jumping jacks.

  • core strength
    Core smash: 3 rounds: 30 sec on 15 sec rest:
    • Bicycle crunch
    • Front bridge
    • Side bridge
    • Mountain climbers with twist
  • Strength
    Back squat: 3 x10 at mod weight
  • CrossFit Games Open 12.4
    12min AMRAP:
    • 150 Wall balls
    • 90 double unders
    • 30 muscle ups

Cool down:
Mobility: foam roll everything


Tuesday 14 November 2017 - CrossFit

Warm up:
2 min airdyne/row, bar drills.

  • 1RM Deadlift
    For Weight
  • Strength
    Alternating EMOM: 18min
    • 2 snatch 65-80%
    • 4-6 strict pull ups(with weight if possible)
    • 6 Db/kb reverse lunges with mod weight (3 per leg)

Cool down:
mobility: back and glutes stretch


Monday 13 November 2017 - CrossFit

Warm up:
Short airdyne or run, pvc pass throughs, raises, duck walks, sit ups.

  • Gymnastics
    3 rounds: 30sec on 30 sec rest:
    • Rope climbs
    • Handstand hold(work on free standing)
    • Strict t2b/leg raises
  • Hansen
    Hansen: 5 rounds for time: 36 min cap
    • 30 kbs 32/24kg
    • 30 burpees
    • 30 ghd sit ups/weighted sit ups

Cool down:
Mobility: banded shoulder stretch and back


Friday 10 November 2017 - CrossFit

Warm up:
3 rounds: 5 reach-hang –squat, 2 shuttle runs, 10 push up with twist, broad jumps

  • Strength/skill
    5 rounds:
    • 5-8 Tempo ring dips/neg
    • 5 per leg Single leg Stiff leg deadlift (with db/kb
  • conditioning
    10min Alternating EMOM:
    • 6 Thrusters 50/35kg
    • 30 double unders
    10min Alternating EMOM:
    • 10 sumo deadlift high pulls kb
    • 6 to 10 over the bar burpees

Cool down:
Mobility: yoga stretch


Thursday 9 November 2017 - CrossFit

Warm up:
Running drills, Bar drills.

  • Clean
    Work to a heavy weight for compo: 1 Thruster- 1 push press- 1 push jerk- 1 split jerk- 15min
  • Conditioning
    3 x 5min for max reps with 5 min rest between:
    0-2min: 400m run +double unders
    2-3min: db push jerk 15/10kg
    3-4min: pull ups
    4-5mn: db hang squat cleans 15/10kg

Cool down:
Mobility work: foam roll


Wednesday 8 November 2017 - CrossFit

Warm up:
2 rounds: 30 sec pike stretch on box, 8 pvc raises, 10 wall squats, 10 jumping jacks, 10 sit ups

  • skill/strength
    10min Amrap:
    • 10 Med ball kip throw
    • 10 shoulder taps/10m handstand walk
    • 20 bicycle crunch
  • med to long conditioning
    For time: 25min cap
    • 1000m row/1.2 distance airdyne
    12 rounds:
    • 4 strict/kip hand stand push ups/pike
    • 8 box jumps
    • 12 goblet squats 16/12kb

Cool down:
Mobility: banded shoulder stretch


Tuesday 7 November 2017 - CrossFit

Warm up:
Lunge stretch, inch worm, shuttle run -sit up combo from 1-5, bar drills.

  • Snatch
    Snatch: complex work to heavy weight for complex, 15min
    1 snatch grip deadlift-1 hang snatch (from knee) -1 snatch-1 ohs
  • conditioning
    Alternating tabata(20sec on 10sec rest) for reps: 12min
    • Heavy kbs 32/24kg
    • Toes to bar/knee raises
    • Sit ups

Cool down:
mobility: foam roll


Monday 6 November 2017 - CrossFit

Warm up:
Leg swings,10 push ups, kb: 10 russian swings, 10 one arm swings, 20 alternating swings, bent over row, 5 lunge into press each side.

  • strength/skill
    12 min Alternating emom:
    • L1: 3 Push jerk, L2 and 3: 3 split jerk (Focus technique-stay light to moderate weight)
    • 6 tempo Db/kb bent over row at moderate weight
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Mobility: chest and back


Friday 3 November 2017 - CrossFit

Warm up:
Lunge stretch, inch warm, wall squat, running drills, bar drills

  • cleans
    Cleans + shoulder to over head 6 sets Every 1:30min: 50-70% (focus technique)
    • L1: 3 hang power cleans + 1 push press
    • L2: 3 power cleans + 1 push jerk
    • L3: 3 cleans + 1 split jerk (50-55-60-65-70-70%)
  • Strength
    Front squats: 3 x 10 at moderate weight
  • conditioning
    For time:
    • 400m run
    • 1min rest
    • 50 kbs
    • 1min rest
    • 400m run
    • 1min rest
    • 40 wall balls
    • 1min rest
    • 400m run

Cool down:
Mobility: foam roll couch stretch


Thursday 2 November 2017 - CrossFit

Warm up:
3 rounds: 5 ring rows, 5 push ups, 5 dead lift, 5 hang cleans, 5 push press (with bar)

  • gymnastics
    5 rounds:
    • 5 (work on kip/butterfly
    • 6 bench press work to heavy 6 reps
  • clash in north semi final
    11 min amrap: teams of 3:
    ‘DT’ : on 60/40kg
    • 12 deadlift
    • 9 hang cleans
    • 6 push presh
    ‘Cindex’:
    • 5 burpees
    • 10 chest to bar pull ups
    • 15 squats
    2 scoring for amrap for dt and amrap for cindex.

Cool down:
Mobility: foam roll


Wednesday 1 November 2017 - CrossFit

Warm up:
short airdyne/row: 30sec light 30sec fast x 5.bar drills

  • snatch
    Snatch: halting with pause in receiving position: 6 sets every 1:30min: 50 to 60% focus technique
    • L1: 3 halt hang power snatch 1 ohs
    • L2: 3 halting power snatch 1 ohs
    • L3: 3 halting snatch 1 snatch balance (50-55-60-60-60-60%)
  • 1RM Back Squat
    For Weight
  • Strength/skill
    10 min AMRAP:
    • 10 Weighted step ups (5 per leg) db/kbs challenging weight
    • 10m hand stand walk/3 to4 wall walks

Cool down:
Mobility: couch stretch, shoulders


Tuesday 31 October 2017 - CrossFit

Warm up:
Short run, leg swings, reach up-reach down-squat, arch hollow swings

  • gymnastics
    4 rounds: 30sec on 30sec rest
    • Double unders
    • Leg less Rope climbs
    • Arch hold
  • long conditioning
    30min :
    45 sec on 15 sec rest 6 rounds :
    • Airdyne
    • Bicycle crunch
    • Row
    • Waiters carry
    • 150m run/shuttle run

Cool down:
mobility: yoga stretch


Monday 30 October 2017 - CrossFit

Warm up:
3 rounds: 10 kbs, 10 push ups, 10 sumo deadlift high pulls, 10 sit ups

  • strength
    5 rounds:
    • 5-8 Tempo ring dips/neg (can use band if just drop)
    • 5 Tempo deadlift work to mod heavy (as long as form holds)
  • Conditioning
    10 min alternating EMOM:
    • 15 kbs
    • 15 sit ups

    10 min alternating EMOM:
    • 6 to 10 targeted burpees
    • 10 toes to bar/knee raises

Cool down:
Mobility: back and chest


Friday 27 October 2017 - CrossFit

Warm up:
Running drills, Bar drills

  • clean complex
    Clean complex: 15 min work to a heavy weight:
    Dead lift-hang clean(from knee)-clean(squat/power)-front squat-push jerk/split jerk
  • short conditioning
    21-15-9 reps of:
    • Wall balls
    • Snatch 45/30kg
    3min rest
  • short conditioning
    21-15-9 reps of:
    • Knees to elbow/knee raises
    • Sumo deadlift high pull 45/30kg

Cool down:
Mobility: couch stretch and back


Thursday 26 October 2017 - CrossFit

Warm up:
Leg swings, inch worms, 10 push ups with twist, broad jumps, lunge stretch

  • gymnastics
    3 rounds: 30sec on 30 sec rest:
    • Hollow hold
    • Shoulder taps
    • Arch hold
  • Danny
    ‘Danny’: 20 min AMRAP:
    • 30 box jumps
    • 20 push press 50/35kg
    • 30 pull ups

Cool down:
Mobility work: yoga stretch


Wednesday 25 October 2017 - CrossFit

Warm up:
shuttle run burpee combo from 1 to 5. Bar drills

  • Snatch
    Snatch: halting: 6 min EMOM: 50 to 70% focus technique
    • L1: 3 halt hang power snatch 1 ohs
    • L2: 3 halting power snatch 1 ohs
    • L3: 3 halting snatch 1 snatch balance
  • Conditioning
    11 min AMRAP:
    • 15 ohs 45/30kg
    • 10 hand stand push ups/pike push ups
    • 150m run

Cool down:
Mobility: banded shoulder stretch


Tuesday 24 October 2017 - CrossFit

Warm up:
3 rounds: 10 Russian kbs, 10 wall balls, 10 sit ups (quality movement not speed)

  • Strength
    Push jerk / split jerk: 6min emom:
    Focus technique-stay light to moderate weight
    • L1: 3 Push jerk
    • L2 and 3: 3 split jerk
  • gymnastics
    6 min EMOM: max effort pull ups- work on kip/butterfly
  • Conditioning
    For time:
    10-9-8-7-6-5-4-3-2-1 reps :Ring dips
    1-2-3-4-5-6-7-8-9-10 reps: cleans 60/40kg

Cool down:
mobility: foam roll


Monday 23 October 2017 - CrossFit

Warm up:
5min of 30s light 30s fast on airdyne/row, bar drills

  • clean
    Clean –halting with front squat: 7 min emom: 50% to 70% focus technique
    • L1: 3 halt hang power cleans 1 front squat
    • L2: 3 halt power cleans 1 front squat
    • L3: 3 halting cleans 1 front squat
  • team wod
    22 min AMRAP:
    Teams of 3:one person per station:
    • Station 1:12/15 cal airdyne or row and 7 burpees
    • Station 2: front bridge
    • Station 3: hang from pull up bar

Cool down:
Mobility: back


Friday 20 October 2017 - CrossFit

Warm up:
Short run/airdyne, Kb warm up

  • Strength
    Back squats: EMOM 6 min: 2 reps from 60%
  • Gymnastics
    3 rounds: 30 sec on 30 sec rest
    • 6 -10 arch hollow swings (rings /bar)- hips up
    • Box stretch
    • Arch-hollow roll
  • Conditioning
    ‘Helen”: 3 rounds for time:
    • 400m run
    • 21 kbs 24/16kg
    • 12 pull ups
    Scale up: do with 28/20kg kb and chest to bar pull ups

Cool down:
Mobility: foam roll


Thursday 19 October 2017 - CrossFit

Warm up:
Short airdyne /run, bar drills

  • Snatch
    Snatch: halting: 6 min EMOM: 50 to 70% focus technique
    • L1: 3 halt hang power snatch 1 ohs
    • L2: 3 halting power snatch 1 ohs
    • L3: 3 halting snatch 1 snatch balance
  • 1RM Front Squat
    For Weight
  • Strength conditioning
    15 min Alternating EMOM:
    • 10 to 15 cal airdyne/row(not more than 30sec)
    • 6 push press (work up in weight)
    • 3 to 6 strict pull ups

Cool down:
mobility: yoga stretch


Wednesday 18 October 2017 - CrossFit

Warm up:
Running drills, 3 rounds: 5 arch hollow swings, 30 sec pike stretch, 8 pvc raises, 30 sec hand stand hold, 5 wall squats with 3 sec pause

  • Long conditioning
    40 min amrap: at steady pace
    • 400m run
    • 30 sit ups
    • 500m row/0.6 airdyne
    • 50 double unders
    • 30 alternating superman

Cool down:
Mobility: foam roll


Tuesday 17 October 2017 - CrossFit

Warm up:
Straight leg march, lunge stretch, inch worms, 6 down dog push ups, 10 push ups with twist.

  • Gymnastics
    10min amrap:
    • 5 Push ups
    • 5 pike push up/hand stand push up
    • 5 close hand push ups
    • 5 archer push ups
    • 5 incline push ups
  • team wod
    17min AMRAP: teams of 2
    • 6 Deadlifts (3 each)100/70kg
    • 150m Run with med ball
    After each 3 rounds completed do 5 synchronized burpees.

Cool down:
Mobility work: twy’s, back


Monday 16 October 2017 - CrossFit

Warm up:
Short airdyne /run, bar drills

  • Cleans
    Clean -halting: 6 min emom: 50% to 70% focus technique
    • L1: 3 halt hang power cleans 1 front squat
    • L2: 3 halt power cleans 1 front squat
    • L3: 3 halting cleans 1 front squat
  • shoulder to over head
    Push jerk / split jerk: 6min emom:
    Focus technique-stay light to moderate weight
    • L1: 3 Push jerk
    • L2 and 3: 3 split jerk
  • short conditioning
    15-12-9 reps for time of:
    • Power clean 60/43 kg
    • Thrusters 60/43 kg

Cool down:
Mobility: couch stretch


Friday 13 October 2017 - CrossFit

Warm up:
Short run, kb warm up:swings, deadlifts, lunges ect.

  • Gymnastics
    4 rounds 30sec on 30sec rest:
    • Hollow hold
    • Wall walk/handstand walk
  • 'Friday 13th'
    Friday the 13th’
    21 min AMRAP:
    • 10 pull ups
    • 3 Deadlift 120/80kg
    • 10 walking lunges
    • 3 Clean80/50kg
    • 10 t2b/knee raises
    • 3 snatch 60/40kg
    *can share a bar with someone.

Cool down:
Mobility: foam roll everything


Thursday 12 October 2017 - CrossFit

Warm up:
Short run/airdyne, bar drills

  • Snatch
    Snatch: 7min emom; from 50% focus technique
    • L1: 3 halt hang power snatch 1 ohs
    • L2: 3 halting power snatch 1 ohs
    • L3: 3 halting snatch 1 snatch balance
  • Conditioning
    AMRAP 12min:
    • 10 cal airdyne/row
    • 15 push ups
    • 20 alternating pistol squats

Cool down:
Mobility work: yoga stretch


Wednesday 11 October 2017 - CrossFit

Warm up:
short run or airdyne, pvc pass through, ohs, duck walk,pvc raises, push press.

  • Strength
    Back squat: 6 x2 work to heavy 2 reps then 1 max rep set at 90% of what you get to. - 15min
  • Gymnastics
    5 min EMOM: 4 -10 Hand stand push ups/pike
  • Short conditioning
    21-15-9reps for time of:
    • Alternating one arm db snatch 22.5/15kg
    • Box jumps (if you can go a bit higher than normal)

Cool down:
Mobility: banded shoulder stretch


Tuesday 10 October 2017 - CrossFit

Warm up:
Leg swings, kb swings, arch hollow swings, sit ups.

  • Cleans
    Cleans: 7min emom: from 50% focus technique
    • L1: 3 halt hang power cleans 1 push press
    • L2: 3 halt power cleans 1 push jerk
    • L3: 3 halting cleans 1 split jerk
  • team wod
    Teams of 2:
    7min AMRAP: one person working at a time:
    • 4 C2b Pull ups
    • 6 sumo deadlift high pulls 36/24kg
    1min rest
    7 min AMRAP: one person working at a time:
    • 6 t2b/knee raises
    • 8 kbs heavy

Cool down:
mobility: general stretch, back and shoulders


Monday 9 October 2017 - CrossFit

Warm up:
3 rounds: 5 shuttle runs, duck walk, 5 sit ups, inch worm, 5 wall squats with 3 sec pause

  • Strength
    7 rounds:
    • 2 Front squats: from 50% work to heavy 2 reps
    • 8 V-ups
  • Conditioning
    3 rounds for time: 15min time cap
    • 50 wall ball shots
    • 10 cleans 70/50kg

Cool down:
Mobility: foam roll


Friday 6 October 2017 - CrossFit

Warm up:
Short airdyne /run, leg swings, bar drills

  • Snatch
    L1: hang power snatch 6 x 3 technique
  • 1RM Snatch
    For Weight
  • strength conditioing
    5 rounds: for time:
    • 5 Back squats 70%
    • 6 double Kb deadlift (heavy)(one in each hand)
    • 7 db Push press (challenging weight)

Cool down:
Mobility: back and shoulder stretch


Thursday 5 October 2017 - CrossFit

Warm up:
Short run/airdyne, kb warm up

  • Muscle up drills
    3 rounds: 12 min : Muscle up drills on rings:
    • Arch hollow swings - focus hips up
    • Ring pulls to hips-feet on box
    • Neg muscle ups on low rings
  • long easy pace conditioning
    45sec on 15 sec rest 6 rounds30min.
    • Shuttle run
    • Sit ups
    • Row
    • Front bridge
    • Airdyne

Cool down:
Mobility work: yoga stretch


Wednesday 4 October 2017 - CrossFit

Warm up:
3 rounds: 4 shuttle runs, 5 sit ups, 10 m inch worm, 5 wall squats with 3 sec pause, 10 jumping jacks

  • core
    Tabata : 8 rounds 20 sec on 10 sec rest alternating-4min
    • Hollow hold
    • Arch hold
  • more core
    Tabata: alternating: 4 min
    • Top of push up hold
    • Bicycle crunch
  • Airdyne 30sec sprint high
    5 rounds: 30sec on 3:30 rest score high calories
  • Airdyne 30sec sprint low
    5 rounds: 30 sec on 3:30 rest Score lowest calories

Cool down:
Mobility: foam roll legs


Tuesday 3 October 2017 - CrossFit

Warm up:
Short run or airdayne/bar drills

  • Cleans
    Clean: 6min emom: from 40% focus on technique
    • L1: 4 halting hang power cleans
    • L2: 4 Halting power cleans
    • L3: 4 halting cleans
  • Strength
    Front squat: 5 x 3 from 60% to heavy 3 every 1:15 min
  • Conditioning
    2 rounds:
    3min amrap;
    • 6 ring dips/ hand release push ups
    • 6 Box jumps
    1min rest
    3min amrap:
    • 6 ring dips/hand release push ups
    • 6 Walking lunges
    1min rest

Cool down:
mobility: foam roll


Monday 2 October 2017 - CrossFit

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina. His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing. He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Warm up:
Running drills, 2 rounds: 30 sec box stretch, 8 pvc raises, 6 arch hollow swings.

  • gymnastics skill
    3 rounds 30 sec on 30 sec rest:
    • Head stand
    • Hollow hold
    • Shoulder taps
  • Variation of 'Dunn'
    19 min AMRAP:
    • 3 muscle ups/c2b pull ups
    • 150m run
    • 6 burpee box jump overs

Cool down:
Mobility: banded shoulder and hip streatch


Friday 29 September 2017 - CrossFit

Warm up:
Short airdyne/run, bar drills

  • snatch
    Snatch: 7 min emom: from 60%
    • L1: 2 hang power
    • L2: 2 power snatch
    • L3: 2 snatch
  • Conditioning
    5 rounds for time:
    • 2 x 15 foot Rope climbs/6 one arm ring pulls per arm
    • 9 v-ups
    • 20 m hand stand walk or 20m bear crawl

Cool down:
Mobility: foam roll everything


Thursday 28 September 2017 - CrossFit

Warm up:
3 rounds: 4 shuttle runs, 5 down dog push ups, 10 sit ups, 10 wall squats with pause.

  • Back Squat
    Back squat 5 x 3 start at 60%
    Then one max rep set at 90% of what you got to.
  • skill/strength
    5min of max hand stand push ups/pike push ups
  • conditioning
    21-15-9 reps of
    • Kbs 24/16kg
    • Box jumps

Cool down:
Mobility work: banded hip stretch


Wednesday 27 September 2017 - CrossFit

Warm up:
Short run, bar drills

  • Clean and jerk
    Clean and jerk: 15 to 20 min
    • L1: 3 reps max or technique
  • 1RM Clean & Jerk
    For Weight
  • Conditioning
    Teams of 2:15 min Amrap:
    • 10/15 cal Airdyne/ row sprints
    • 10 no push up burpees
    one person working a time.

Cool down:
Mobility: foam roll /stretch


Tuesday 26 September 2017 - CrossFit

Warm up:
Short run or airdyne, lunge stretch, straight leg march, broad jumps, 10 wall squats, 10 sit ups

  • Strength and skill
    6 rounds:
    • Max unbroken toes to bar/knee raises

    • Front squats (from floor) 3 at 60 to 70%
  • conditioning
    10 min amrap:
    • 15 Sit ups
    • 30 Double unders/60 single

Cool down:
mobility: calves and abbs


Monday 25 September 2017 - CrossFit

Public holiday Wod. Heritage day.

Warm up:
Short run, leg swings, scorpion kicks, inch worms,

  • 3 Ladies x2
    Team wod: teams of 3: share reps: for time:
    Double Diane (42-30-18 reps dead lift 100/70kg and handstand push ups, Double Fran (42-30-18 reps of thrusters 43/30kg, pull ups), Double Grace (60 clean and jerk60/40kg)

Cool down:
Mobility: foam roll


Friday 22 September 2017 - CrossFit

Warm up:
2 rounds with Pvc: 10 pass through, 8 raises,10 ohs, duck walk, sit ups

  • skill
    3 rounds:
    • 2 Rope climbs
    • 30 sec side bridge each side
  • long conditioning
    Teams of 3 to 4 ; 35min amrap keep rotating:
    • 30/20 cal airdyne
    • 40 bicycle crunch
    • 30/20 cal row
    • 40 sec front bridge

Cool down:
Mobility: foam roll


Thursday 21 September 2017 - CrossFit

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

Warm up:
Short run, kb warm up

  • skill
    3 rounds 30s on 30s off
    • Hollow hold
    • Arch hold
    • Kb Bent over row
  • Hero wod: Kev
    With a partner, complete as many rounds as possible in 26 minutes of:
    6 deadlifts, 143/100kg/ (70 to 80%)., each
    9 bar-facing burpees, synchronized
    9 bar muscle-ups/jumping muscle ups each
    55-ft. (+-17m)partner barbell carry, 143/kg/100kg

Cool down:
Mobility work: yoga stretch, back


Wednesday 20 September 2017 - CrossFit

Warm up:
airdyne or skip, bar drills

  • Snatch
    Snatch: every 1:30 for 7 sets
    • L1: 3 Hang snatch + 2 ohs
    • L2: 2 power snatch + 2 ohs (from 60%)
    • L3: 2 snatch + 2 snatch balance (from 60%)
  • Front Squat
    Front squats: 5 x 4 start at 60%work to heavy 4 reps
  • Short Conditioning
    21-15-9reps of:
    • 1 arm over head squats db (manageable weight.)
    • T2b/knee raises

Cool down:
Mobility: couch stretch and Samson stretch


Tuesday 19 September 2017 - CrossFit

Warm up:
Shuttle run sit up combo 1 to 5, inch warm, lunge stretch, 10 wall squat, twy’s

  • skill
    3 rounds 30sec on 30 sec off:
    • Shoulder shrugs
    • V –ups
    • Shoulder taps
  • Kelly
    “Kelly” 5 rounds for time: (25min cap):
    • 400m run
    • 30 box jumps 60/50cm
    • 30 wall balls 20/14lb

Cool down:
mobility: foam roll legs


Monday 18 September 2017 - CrossFit

Warm up:
Short run or airdyne, straight leg march, arch hollow swings, bar drills

  • Cleans
    Clean: every 1:30min 7sets:
    • L1: 3 hang +clean 2 push press
    • L2: 2 power clean and push jerk (from 60%)
    • L3: 2 clean and jerk (from 60%)
  • Conditioning
    12min AMRAP:
    • 15 Pull ups
    • 15 Kb swings 28/20kg

Cool down:
Mobility: banded shoulder stretch


Friday 15 September 2017 - CrossFit

Warm up:
Short airdyne/row. With pvc pipe: pass through, raises, ohs, duck walk, press, thrusters

  • Skill
    5min amrap of: handstand push ups/ pike push ups
  • Strength
    Back squat 5 x 3 start at 60%
    Then one max rep set at 90% of what you got to.
  • Conditioning
    For time: 8min cap
    • 35 Double unders bye in
    21-15-9 reps :
    • High target Wall balls
    • C2b Pull ups
    • 35 Double unders bye out

Cool down:
Mobility: banded shoulder stretch and calves


Thursday 14 September 2017 - CrossFit

Warm up:
Short run, bar drills

  • Snatch
    Snatch:7 sets every 1:30min
    • L1: 2 hang pull+ 2 hang snatch + 2 ohs
    • L2: 2 pull + 2 power snatch + 2 ohs
    • L3: 2 pull + 2 snatch + 2 snatch balance
  • Team conditioning
    Teams of 2 to 3: one person working at a time , 15min AMRAP of:
    • 30 sec Airdyne sprints for cal
    • 30 m Heavy double kb or weight plate farmers carry

Cool down:
Mobility work: foam roll


Wednesday 13 September 2017 - CrossFit

Warm up:
2 min skipping, 2 rounds: 30 sec box stretch, 10 wall squats, 5 ring rows, 10 over the fence and under the fence.

  • skill and strength
    Alternate between: a and b.
    a). Pulling: 5 rounds:
    • L1: 5 arch hollow swings+6 pull ups(banded)
    • L2 and 3: 2 strict+4kip+4 c2b

    b). Front squats: 6 x 3 from 60%
  • Conditioning
    11 min amrap:
    • 11 Box jumps
    • 11 Kbs 24/16kg
    • 11 DB Push press (Challenging weight)

Cool down:
Mobility: yoga stretch


Tuesday 12 September 2017 - CrossFit

Warm up:
Short run/ airdyne, kb warm up

  • Strength
    Level1: 6 x 3 push jerk (technique)
  • 1RM Push Jerk
    For Weight
  • 1RM Split Jerk
    For Weight
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips
  • core
    Core: 2 -3 rounds: side bridge: 30-40 sec each side

Cool down:
mobility: shoulders and back


Monday 11 September 2017 - CrossFit

Warm up:
Running drills, 2 rounds: 5 down ward dog, 5 sit ups, 3 broad jumps

  • skill
    7min amrap:
    • 25 Double unders
    • 12m Hand stand walks/bear crawl
  • Long conditioning
    30 min AMRAP:
    • 400m run
    • 20 Med ball sit ups
    • 500m row
    • 20 toes to bar/knee raises
    • 0.6 distance airdyne
    • 20 super man on hands and knees. (slow, can use light weights in hands)

Cool down:
Mobility: foam roll


Saturday 9 September 2017 - CrossFit

Warm up:
Shuttle run burpee pull up/burpee ring row: 1-5 ,Bar drills

  • Snatch
    Snatch: 7 sets every 1:30min
    • L1: 2 Hang snatch + 1 ohs
    • L2: 2 power snatch + 1 ohs
    • L3: 2 snatch + 1 snatch balance
  • Conditioning
    5 rounds for time: 13 min cap
    • 12 Kb/db thrusters 20/12kg
    • 12 Pull ups

Cool down:
mobility: foam roll: quads and lats


Friday 8 September 2017 - CrossFit

Warm up:
Short airdyne or run, running drills, inch worm, 6 ring rows

  • Gymnastics skill/strength
    30 sec on 30 sec rest
    3 rounds:
    • Arch hollow swings hips high
    • Hollow hold
    • Tempo or neg pull ups (can add weight if needed)
  • Team Conditioning
    Team Carry wod: 3 to 5 in a team
    AMRAP: 21 min
    • Partners carry (each person must be carried 2 lengths, can piggy back or 2 people carry one)
    • Heavy kb carry 2 lengths each
    • Med ball or db over head walking lunges 2 lengths each
    1 length is 10m

Cool down:
Mobility: couch stretch


Thursday 7 September 2017 - CrossFit

Warm up:
Short run, straight leg march, scorpion kicks, Bar drills

  • Cleans
    Clean: 7 sets every 1:30min
    • L1: 2 Hang power cleans + 1 push press
    • L2: 2 power cleans + 1 push jerk
    • L3: 2 cleans + 1 split jerk
  • strength
    Front squat: 5 x 4 from 60% work to heavy 4 reps
  • Short conditioning
    21-15-9 reps of:
    • Cleans 60/40kg
    • Hand stand push ups/pike push ups

Cool down:
Mobility work: banded shoulder stretch and Samson stretch


Wednesday 6 September 2017 - CrossFit

Warm up:
Lunge stretch, 10 push up with twist, 30 sec box stretch, 10 sit ups, 30 sec pike stretch with feet on box, 10 wall squats

  • Gymnastics skill/strength
    10min EMOM: ALTERNATING:
    • 2 to 4 per side Turkish get ups
    • 10 Shoulder taps
  • Conditioning
    Tabata: 4 min of each: 20sec on 10 sec rest
    â?¢ Lunges
    â?¢ Burpees
    â?¢ Sit ups
    â?¢ Squats
    16min total, finish 4 min of one movement before going to following movement.

Cool down:
Mobility: yoga stretch: everything


Tuesday 5 September 2017 - CrossFit

Warm up:
Shuttle run burpee pull up/burpee ring row: 1-5 ,Bar drills

  • Snatch
    Snatch: 7 sets every 1:30min
    • L1: 2 Hang snatch + 1 ohs
    • L2: 2 power snatch + 1 ohs
    • L3: 2 snatch + 1 snatch balance
  • Conditioning
    5 rounds for time: 13 min cap
    • 12 Kb/db thrusters 20/12kg
    • 12 Pull ups

Cool down:
mobility: foam roll: quads and lats


Monday 4 September 2017 - CrossFit

Warm up:
Short run/airdyne, leg swings, squat-hang-reach, side to side reach, 6 down dog push ups, inch worms.

  • gymnastics skill
    5min amrap of: max distance handstand walk (measure in 12m lengths) or wall walk
  • Strength
    Back squat 5 x 4 start at 60% work to heavy 4 reps
    Then one max rep set at 90% of what you got to.
  • Short conditioning
    21-15-9 reps of:
    • Sumo deadlift high pull 32/24kb
    • Ring dips/hand release push ups

Cool down:
Mobility: yoga stretch: back and hips


Friday 1 September 2017 - CrossFit

Spring day

Warm up:
Short run, bar drills

  • cleans
    Cleans: 7 min emom:
    • L1: 2 hang power cleans + 1 push press
    • L2: 2 power cleans +1 push jerk
    • L3: 2 cleans + 1 split jerk
  • Team wod: Joost
    Teams of 2: male/female as much as possible.
    ‘Joost’ 9 rounds for time of:
    • 9 deadlifts 90/65
    • 9 wall ball shots
    • 9 10m shuttle runs
    • 9 p cleans 60/40kg
    • 9 box jumps
    • 9 cal row
    • 9 ohs 50/35
    • 9 pull ups
    • 9 cal airdyne
    One person working at a time share reps as like.

Cool down:
Mobility: yoga stretch


Thursday 31 August 2017 - CrossFit

Warm up:
Airdyne/row, kb warm up

  • Skill/ Strength
    5 rounds:
    Pulling:
    • L1: 4 arch hollow swings+5 pull ups(banded)
    • L2 and 3: 3 strict+3kip+3 c2b
    Front squats: (from the floor) 4 reps from 50%
  • Conditioning
    11min amrap:
    • 20 kbs 24/16kg
    • 15 goblet squats
    • 10 one arm kb cleans (5 per arm)

Cool down:
Mobility work: foam roll


Wednesday 30 August 2017 - CrossFit

Warm up:
short run, pvc pass through, front rack stretch, 2 rounds: 5 down dog push ups, 10 wall squats, 6 arch hollow swings

  • 1RM Push Press
    For Weight
  • strength
    3 min AMRAP: DB strict press-challenging weight
  • strength conditioning
    5 rounds for time:
    â?¢ 5 bent over row 50/35kg
    â?¢ 6 Power snatch 50/35kg/60%
    â?¢ 7 Over head squat

Cool down:
Mobility: banded shoulder stretch


Tuesday 29 August 2017 - CrossFit

Warm up:
running drills, 10 jumping jacks, 10 sit ups, 10 m of broad jumps

  • skill
    Double under practice: Flight simulator with 30sec hand stand hold, 10-20-30-40-50 with 30 sec hand stand hold between each set.(aim for unbroken sets) 10 min cap
  • Long conditioning
    45 sec on 15 sec rest: 6 rounds: 36min
    • Shuttle run
    • Bicycle crunch
    • Row
    • Left side bridge
    • Airdyne
    • Right side bridge

Cool down:
mobility: yoga stretch


Monday 28 August 2017 - CrossFit

Warm up:
Short run, kb warm up

  • Gymnastics skill
    10min Alternating EMOM:
    • 3-5 ring muscle ups/with band on low rings muscle ups
    • 30 sec arch hold
  • team conditioning
    Teams of 3:
    • 500m row each by in
    21-15-9 reps each of:
    • Deadlift 100/70kg
    • Toes to bar
    then
    • 500m row each by out

Cool down:
Mobility: foam roll


Friday 25 August 2017 - CrossFit

Warm up:
Short run/airdyne, lunge stretch, inch worms

  • Clean Complex
    Clean: complex: 12min to work to a max:
    • L1: 2 deadlift-2 hang power clean-1 push press
    • L2 & 3: 2 Clean pulls-2 cleans-1 push jerk/split jerk
  • Strength
    Front squat: 5 x 5 start at 50% work to heavy 5 reps then drop down to 90% of 5 rm and do as many reps as possible on that weight.
  • Short conditioning
    5 rounds For time: 8 min cap:
    • 16 Alternating Dumbbell/kb snatch
    • 35 double unders

Cool down:
Mobility: banded shoulder and Samson stretch


Thursday 24 August 2017 - CrossFit

Warm up:
3 rounds: 10 pvc pass throughs,10 over head squats, 10 push press, 10 sit ups

  • Skill
    10 min Alternating EMOM:
    • 3-9m Hand stand walks/3 wall walks
    • Arch hollow swings: focus hips up high
  • Conditioning
    ‘Cindy’: 20min AMRAP:
    • 5 Pull ups
    • 10 push ups
    • 15 squats
    Or
    ‘Mary’: 20 min AMRAP:
    • 5 Hand stand push ups
    • 10 single leg squats(pistols)
    • 15 pull ups

Cool down:
Mobility work: foam roll


Wednesday 23 August 2017 - CrossFit

Warm up:
Short run/ airdyne, running drills, 10 wall squats,10 sit ups,bar drills.

  • Snatch
    Snatch: 7min EMOM
    • L1: 3 hang power snatch
    • L2: 2 power snatch from 60%
    • L3: 2 snatch from 60%
  • OHS/Snatch Balance
    Ohs/snatch balance:6min EMOM:
    • L1: 4 Over head squat
    • L2: 3 over head squat from 50%
    • L3: 3 snatch balance from 50%
  • Conditioning
    12 min AMRAP of:
    • 150m run
    • 10 wall balls
    • 10 med ball sit ups
    Each round add 5 reps to the wall balls and med ball sit ups- score is total reps.

Cool down:
Mobility: couch stretch


Tuesday 22 August 2017 - CrossFit

Warm up:
Kb warm up: swings, wind mills, sdhp

  • SKILL
    3 rounds: 30 sec on 30 sec rest
    • Box stretch
    • hand stand hold
    • hollow hold
    • shoulder taps
  • Strength
    Back squat: 5 X 5: start at 50% work to a heavy 5 reps then drop down to 90% of 5rm and do as many reps as you can on that weight.
  • Short Conditioning
    21-15-9 reps of:
    • Ring dips/hand release push ups
    • Sumo deadlift high pulls –with bar 50/35kg

Cool down:
mobility: yoga stretch


Monday 21 August 2017 - CrossFit

Warm up:
Short run/airdyne, leg swings, scorpion kicks, Bar drills

  • Cleans
    Clean: 7min EMOM
    • L1: 3 Hang power cleans
    • L2: 2 power cleans from 60%
    • L3: 2 cleans from 60%
  • Shoulder to over head
    Push press/jerk: 6 min EMOM:
    • L1: 4 push press
    • L2: 3 push press/jerk from 50%
    • L3: 3 split jerk from 50%
  • Team Conditioning
    Teams of 3: 22 min AMRAP:
    • 5 muscle ups/c2b Pull ups(can do assisted or use a band)
    • 7 Over the box jumps
    One person working at a time.

Cool down:
Mobility: Foam roll and stretch


Friday 18 August 2017 - CrossFit

Warm up:
3 rounds: 4 shuttle runs, 6 ring rows, 6 push ups, 10m lunge stretch, 10m broad jumps

  • skill/strength
    4 rounds:
    Pulling:
    • L1: 4 arch hollow swings+5 pull ups(banded)
    • L2 and 3: 2 strict+3kip+3 c2b
    Pushing:
    • Alternating arm dumbbell strict press 6 to 8 per arm
  • Conditioning: 2223 intervals
    2min on 1min rest for 3 rounds 4th round 3min on:
    • 2 rope climbs/6 c2b pull ups
    • 10/7 cal airdyne/row
    • Max rep thrusters 45/30kg
    Score total reps of thrusters

Cool down:
Mobility: yoga stretch or foam roll everything


Thursday 17 August 2017 - CrossFit

Warm up:
Short run, lunge stretch with inside twist, 10 push up with twist, 10 jumping jacks, 10 sit ups

  • 1RM Ring Dip
    Work to 1RM weighted ring dip
  • Amrap
    3min amrap of ring dips/push ups
  • Conditioning heavy
    8 rounds:
    • 4 over the bar burpees
    • 2 snatch – start at 50% add 2.5 to 5kg each round
    Score heaviest weight and time

Cool down:
mobility: banded shoulder and chest stretch


Wednesday 16 August 2017 - CrossFit

Warm up:
3 min airdyne/row,10 pvc pass through, 10 pvc raises,10 pvc pause over head squats,10 behind head press in bottom of squat

  • skill
    3 rounds 30sec on 30 sec off:
    • Hand stand hold
    • Practice feet hook in for rope climb
    • Hollow hold
  • Long conditioning
    4 rounds for time: 35min cap
    • 500m row /airdyne
    • 15 hand stand push ups (on kb/dumbbell
    • 2 x 15 foot rope climb/alternating arm ring rows

Cool down:
Mobility: foam roll


Tuesday 15 August 2017 - CrossFit

Warm up:
Short run, 2 rounds: 30 sec box stretch, 6 arch hollow swings, 6 wall squats, 6 down dog push ups, 6 sit ups

  • skill
    10min Alternating EMOM:
    • 3-5 Bar muscle ups/Jumping bar muscle ups
    • 30 sec arch hold
  • conditioning 1
    10min of 1min on 1 min rest:
    • 5 dead lift 100/70kg(60-70%)
    • amrap over the bar burpees for the rest of the min-score total burpees

    3min rest
  • Conditioning 2
    10min of 1min on 1min rest:
    • 5 push press 70/50(60-70%)
    • Amrap toes to bar in rest of the min- score total t2b

Cool down:
Mobility work: yoga stretch


Monday 14 August 2017 - CrossFit

Warm up:
Kb warm up, bar drills

  • cleans
    Cleans: 7min emom
    • L1: 4 Hang power cleans
    • L2: 3 power cleans from 50%
    • L3: 3 cleans from 50%
  • Front Squat
    Front squat: 6 min EMOM: 4 reps start at 50%
  • Conditioning
    7min AMRAP:
    • 50 Double unders
    • 10 Over head squats 60/40kg

Cool down:
Mobility: banded shoulder stretch and hips


Friday 11 August 2017 - CrossFit

Warm up:
30sec box stretch, 10m lunge stretch, 10m inch worm, 10m broad jumps, 5 ring rows, 10 sit ups, 10 push up with twist.

  • Skill
    gymnastics30sec on 30sec rest: 3 rounds:
    • Strict pull ups/L –pull ups
    • Arch hold
    • Hand stand push ups(strict)
  • 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: foam roll everything


Thursday 10 August 2017 - CrossFit

Warm up:
leg swings, Bar drills

  • Snatch
    Snatch: 6min EMOM
    • L1: 4 hang power snatch light to mod weight
    • L2: 3 power snatch from 50%
    • L3: 3 snatch from 50%
  • over head squat
    5min emom:
    • L1: 5 Over head squat
    • L2: 4 over head squat from 50%
    • L3: 4 snatch balance from 50%
  • Conditioning
    5 rounds for time: 15min cap
    • 10 T2b
    • 20 m Walking lunges- med ball/dumbbells over head
    • 12 burpees

Cool down:
Mobility work: glutes and hips


Wednesday 9 August 2017 - CrossFit

Public holiday: women's day

Warm up:
Short run, kb warm up

  • skill
    Hand stand walk fun: 5min hand stand walk in pairs/will barrow race in pairs. Team with most laps win, 1 lap is 10m
  • team Strongman conditioning
    TEAM WOD:TIME WEIGHTS AND REPS TBA
    Tire flips
    Sled push
    Farmers carry
    Yoke carry

Cool down:
Mobility: foam roll


Tuesday 8 August 2017 - CrossFit

Warm up:
Short run/row/airdyne, Bar drills

  • Clean
    Clean: 6min EMOM
    • L1: 4 hang power clean light to mod weight
    • L2: 3 power clean from 50%
    • L3: 3 clean from 50%
  • Front Squat
    5min emom:
    • L1: 5 front squat
    • L2 & L3: 4 Front squat from 50%
  • team conditioning
    Teams of 3: amrap 20min
    • 250m row
    • 15 kbs 28/20kg
    One person working at a time.

Cool down:
mobility: yoga stretch


Monday 7 August 2017 - CrossFit

Warm up:
Running drills, wall squats, down dog push ups, ring rows

  • strength/skill
    4 rounds of:
    Pulling:
    • L1: 3 arch hollow swings+4 pull ups(banded)
    • L2 and 3: 2 strict+2kip+2 c2b
    Pushing:
    • L1: 5 to 10 push ups
    • L2 and 3: 5 to 10 push up with band or weights
  • Conditioning
    3 rounds for time:
    • 400m run
    • 15 thrusters 45/30kg

Cool down:
Mobility: hips and lats


Friday 4 August 2017 - CrossFit

Warm up:
Jog sit up burpee: 1-5, Pvc pass trough, arch hollow swings, 6 ring rows

  • 1RM Pull Up
    For Weight
  • pull ups amrap
    3min amrap of pull ups
  • Hero wod: 'DT'
    “DT”: 5 rounds for time of:
    • 12 deadlift 70/50kg(60-70% of clean)
    • 9 hang power cleans
    • 6 push jerk

Cool down:
Mobility: foam roll and stretch everything


Thursday 3 August 2017 - CrossFit

Warm up:
Short run/airdyne, lunge stretch, straight leg march, broad jumps, 6 down dog push ups

  • Skill
    7min amrap of:
    • 15 Double unders
    • 6 alternating pistols
  • long conditioning
    45sec on 15 sec rest 6 rounds: 30min
    • Box jumps
    • Sit ups
    • Wall balls
    • Top of push up hold
    • Airdyne

Cool down:
Mobility work: yoga stretch/foam roll


Wednesday 2 August 2017 - CrossFit

Warm up:
Leg swings,2 rounds: 30 sec box stretch, 8 pvc raises, 10 wall squats, 10 push ups with twist, 5 good mornings

  • strength/skill
    6 rounds:
    • 4 Back squat from 50%(add weight each set)
    • 4 -6 Hand stand push ups
  • Team wod
    TEAM WOD: of 3, 18min amrap:
    • 6 Tire flips and sprint back
    One work at a time

Cool down:
Mobility: back and shoulders


Tuesday 1 August 2017 - CrossFit

Warm up:
30sec light 30 fast for 5min on airdyne or row, bar drills

  • Snatch
    Snatch: 7min emom
    • L1: 4 hang power snatch light to mod weight
    • L2: 4 power snatch from 40 % (work to heavy)
    • L3: 4 snatch from 40%(work to heavy)
  • strength
    6 sets:
    • L1: 5 over head squat
    • L2: 4 over head squat from 50 % work to heavy
    • L3: 4 snatch balance from 50% work to heavy –keep speed
  • Conditioning
    15-12-9-6-3reps of:
    • Db thrusters 20/12.5kg
    • Targeted burpees

Cool down:
Mobility: Samson stretch with band


Monday 31 July 2017 - CrossFit

Warm up:
Running drills, 2 rounds: 6 arch hollow swings, 10m inch worms, 6 toes to bar/knee raises, 6 down dog push ups

  • gymnastics skill
    10min emom: alt between:
    • 6-10 Round the worlds
    • Max distance Hand stand walk/3 wall walks
  • Nicole
    ‘Niclole’: 20min amrap:
    • 400m run
    • Max rep pull ups

Cool down:
mobility: foam roll


Friday 28 July 2017 - CrossFit

Warm up:
3 min airdyne/run/row, bar drills

  • Cleans
    Cleans: 10 min to work to a max for complex:
    • L1: 2 Deadlift – 2 hang power cleans
    • L2 and 3: 2 clean pulls-2 power cleans
  • Strength
    5 min emom: 5 Back squat from 50% work up in weight
  • Conditioning
    3 rounds for time of: (12min cap)
    15-cal. Row/airdyne
    12 power snatches, 45/30kg.
    9 burpees

Cool down:
Mobility: foam roll everything


Thursday 27 July 2017 - CrossFit

Warm up:
2 min jump rope, 2 rounds: 10 push ups, 10 wall squats, 10 pull ups/ring rows, 10 sit ups

  • skill/strength
    30sec on 30sec rest 3 rounds:
    • Rope climbs
    • Left Side bridge
    • Hollow hold
    • Right side
  • Conditioning
    21 - 15 - 9 - 6 reps for time of:
    • High target Wall balls
    • Toes to bar
    3min rest
  • Conditioning
    21 -15- 9 - 6 reps for time of:
    • Sumo deadlift high pulls 36/24kb
    • Half Turkish get up (sit up part)

Cool down:
Mobility: yoga stretch


Wednesday 26 July 2017 - CrossFit

Warm up:
2min airdyne/row/run, bar drills

  • Snatches
    Snatches: 10min to work to a max for complex:
    L1: 2 Snatch grip dead lift-2 hang power snatch
    L2 and 3: 2 snatch pulls-2 power snatch
  • Over head squat
    5 min emom: 5 over head squats
  • Team Conditioning
    Teams of 2: 16 min AMRAP
    â?¢ 5 Ring dips
    â?¢ 10 Box jumps
    â?¢ 15 Sit ups
    One person at a time

Cool down:
Mobility work: twy’s, box stretch


Tuesday 25 July 2017 - CrossFit

Warm up:
Running drills, 2 rounds:10 pvc pass through, 5 down ward dog push ups, 10 sit ups, 5 pull ups/ring rows

  • strength/skill
    5 rounds:
    • 3-5 Weighted strict pull ups/thin band as possible
    • 5 Strict press from 50% work up in weight
  • Conditioning
    11min AMRAP:
    • 150m run
    • 6 Pull ups
    • 12 KBS 24/16kg

Cool down:
Mobility: banded shoulder stretch


Monday 24 July 2017 - CrossFit

Warm up:
2min run/row. Leg swings, Drill with bar

  • 1RM Deadlift
    For Weight
  • conditioning
    5 ROUNDS: for time
    • 5 Power cleans 60/40kg
    • 5 front squat
    • 10 over the bar burpees

Cool down:
mobility: back and hamstrings


Friday 21 July 2017 - CrossFit

Warm up:
2min skipping, running drills, 10 push ups with twist, lunge stretch, inch worms

  • Skill
    3 rounds: 30 sec on 30sec rest
    • Hand stand hold
    • Shoulder tap
    • Hollow hold
  • Long conditioning
    3 rounds for time:
    • 800m run (if raining: 1000m row/airdyne)
    • 30 db cleans (guys: 20-25kg. ladies: 12.5-15kg)
    • 30 db walking lunges(db on shoulders or by side)

Cool down:
Mobility: foam roll, back and glutes, quads


Thursday 20 July 2017 - CrossFit

Warm up:
3min airdyne/run/ row, leg swings, 2 rounds: 6 down dog push ups, 3 arch hollow sing+2 pull ups, 10 sit ups, 5 wall squats with pause

  • strength/skill
    5 rounds:
    • 5 Back squat from 50%
    • 5 – 10 Strict leg raises/toes to bar
  • Conditioning
    8 rounds: for time
    • 5 Thrusters 50/35kg
    • 5 Chest to bar pull ups
    • 1min rest

Cool down:
Mobility work: banded Samson stretch


Wednesday 19 July 2017 - CrossFit

Warm up:
Short run/airdyne, Bar drills

  • Snatch
    Snatch: 6min EMOM:
    • L1: 4 Hang power snatch
    • L2: 4 power snatch from 40% to 65%
    • L3: 4 snatch from 40% to 65%
  • Over head squat/snatch balance
    6min EMOM:
    • L1: 5 Over head squat –light to moderate weight
    • L2: 5 over head squat from 40% to 70%
    • L3: 5 snatch balance from 40% to 70%
  • Team conditioning
    Team wod: of 2people
    4 min: Row/airdyne: max distance
    2min rest
    4min: amrap kbs 24/16
    2min rest
    4min: amrap: sumo deadlift high pulls
    share reps

Cool down:
Mobility: yoga stretch; back


Tuesday 18 July 2017 - CrossFit

‘What Counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that will determine the significance of the life we lead’ – Nelson Mandela

Warm up:
2min airdyen or row, 2 rounds: 30 sec box stretch, 8 pvc raises, 10 pvc over head squat(narrow grip as possible), 5 sit ups, 5 pull ups

  • Strength/skill
    4 rounds:
    • 8 zurcher squats
    • 4-6 wall walks/6 m handstand walk
  • Mandela day
    Mandela Day: 20min amrap
    • 400m run
    • 67 double unders
    • 67 push ups
    • 67 sit ups
    • 67 squats

Cool down:
mobility: foam roll everything


Monday 17 July 2017 - CrossFit

Warm up:
3 rounds of: 3 burpees, 5 arch hollow swings, 6 wall squats. Then bar drills

  • halting cleans
    Halting Clean: 6 min EMOM pause at knee
    • L1: 5 power clean -light
    • L2: 5 power clean from 40%
    • L3: 5 clean from 40%
  • shoulder to over head
    6min: EMOM:
    • L1: 5 push press
    • L2: 5 pus jerk
    • L3: 5 split jerk
  • Conditioning
    Super hero: 5 rounds for time (12-15 min cap)
    • 6 Muscle ups(bar /rings)
    • 20 alternating pistols

    or

    Foot soldier: 5 rounds for time (12-15 min cap)
    • 6 jumping muscle ups on bar
    • 20 goblet squats (on a manageable weight)

Cool down:
Mobility: glutes and shoulders-banded


Friday 14 July 2017 - CrossFit

Warm up:
Leg swings, wall squats, shuttle run and sit ups 1 to 5, bar drills

  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)
  • Strength/skill
    5 rounds:
    • 5 Front squat from 50% up
    • 4 – 6 pull up levers/neg pull ups
    • 30 sec arch hold
    • 30sec hollow hold on hands and feet

Cool down:
Mobility: yoga stretch


Thursday 13 July 2017 - CrossFit

Warm up:
2 min run/row, bar drills

  • Snatch
    Halting snatch: pause at knee 7 min EMOM
    • L1: 5 reps power snatch-light
    • L2: 5 reps power snatch-from 50%
    • L3: 5 reps snatch-from 50%
  • Team Conditioning
    TEAM OF 2: amrap 17 min
    One person at a time:
    • 5 over row burpees
    • 8/10 cal row

Cool down:
Mobility work: foam roll


Wednesday 12 July 2017 - CrossFit

Warm up:
Kb warm up

  • skill / strength
    5 rounds:
    • 5 – 8 hspu:strict/kip/neg/pike
    • 5 Single leg deadlift per leg
  • Conditioning
    For time:
    • 100 double unders
    • 10 alternating db snatch (guys: 20-25kg, ladies: 10 to 15kg)
    • 75 double unders
    • 10 alternating db snatches
    • 50 double unders
    • 10 alternating db snatches

Cool down:
Mobility: calves, hamstrings


Tuesday 11 July 2017 - CrossFit

Warm up:
2min airdyne/row, Drills with bar

  • 1RM Back Squat
    For Weight
  • Shoulder to over head
    6 min EMOM: From 40%
    • L1: 5 Push press
    • L2: 5 push jerk
    • L3: 5 split jerk
  • Strength
    8 min alternating EMOM: (Can pair up)
    • 6-8 reps Bench press (start light and add weight each set)
    • 6-8 strict pull ups – thin a band as possible/bw/weighted

Cool down:
mobility: back and chest-foam roll


Monday 10 July 2017 - CrossFit

Warm up:
Short run/airdyne, straight leg march, duck walk, over the fence under the fence, inch worms

  • short skill
    10min alternating EMOM:
    • 6 - 10 Pistols
    • Max Double unders in 30sec
  • Long conditioning
    5 rounds: 1min per station:
    • Shuttle run
    • Sit ups
    • Airdyne
    • Top of push up hold
    • Row
    • 30sec left side bridge,30sec right side bridge

Cool down:
Mobility: yoga stretch


Friday 7 July 2017 - CrossFit

Warm up:
2min skipping, kb warm up: 1-6reps: Russian swing, 1arm swing, lunge kb over head, burpee

  • Muscle up drill-rings
    3 rounds; 30 sec on 30 sec rest:
    • Arch hollow swings-hips up
    • Strict with band/transition hips up head over
    • Tempo ring dips/neg
  • Team conditioning
    Team wod: teams of 2 for reps:
    10min alternating emom:
    • 1min Sumo deadlift high pulls –bar 35/25kg
    • 1min hang on bar
    10min alternating emom:
    • 1min toes to bar
    • 1min deadlift hold
    Can only perform work while buddy is hanging or holding.

Cool down:
Mobility: forearms, back (foam roll)


Thursday 6 July 2017 - CrossFit

Warm up:
Lunge stretch, straight leg march, 1 to 5 burpee shuttle run, bar drills

  • Cleans
    Clean; 6 min emom:3 reps with pause at knee and high hang:
    • L1: Power clean light weight
    • L2: power clean from 50%
    • L3: full clean from 50%
  • Strength: Front squat
    Front squat: 5x5 start at 50% go up
  • Conditioning
    21-15-9 reps for time of: 10min cap
    • Dumbbell hang cleans 22.5/15 kg
    • Hand stand push ups

Cool down:
Mobility work: couch stretch


Wednesday 5 July 2017 - CrossFit

Warm up:
3 rounds: 30 sec box stretch, 10 sit ups, 10 push ups with twist, 3 arch hollow swings +2 pull ups, 10 wall squats

  • Skill
    Playing on rings: 4 rounds – 15min
    • 2 – 4 Skin the cat
    • 20 – 30sec L-sit hold (on rings or box)
  • Conditioning
    5 rounds for time: 25min cap
    • 25 wall ball shots
    • 30 pull ups

Cool down:
Mobility: foam roll: focus on quads and lats.


Tuesday 4 July 2017 - CrossFit

Warm up:
2min skipping, twy’s, bar drills

  • Snatch
    Snatch: 6min emom: 3 reps pause at knee and hip (hang and high hang)
    • L1: power snatch light weight
    • L2: power snatch from 50%
    • L3: full snatch from 50%
  • Strength: Back squat
    Back squat: 5x3 from 50% up
  • Conditioning
    3 rounds for time: 15min cap
    • 30 kbs 24/16kg
    • 40 du’s
    • 400m run(if raining then row or airdyne)

Cool down:
mobility: calves and back


Monday 3 July 2017 - CrossFit

Warm up:
Short airdyne, leg swings, down dog push ups, bar drillls

  • Strength/skill
    10min alternating emom:
    • 5 Tempo stiff leg(Romanian) deadlifts (40-80% of front squat)
    • 6 - 10 hand stand push ups /neg/dumbbell strict press
  • Conditioning
    3min amrap of cleans 60/40kg
    3min rest
    3min amrap of push jerk 60/40kg
  • core
    Max side bridge each side

Cool down:
Mobility: banded shoulder stretch


Friday 30 June 2017 - CrossFit

Warm up:
Short run, Bar drills

  • clean combo
    Cleans: combo: 15 min to work to a max:
    • power clean-clean-push press-back squat-behind head push press-ohs
  • team conditoning
    Teams of 4 to 6: 6 rounds for time: 15min cap
    • 30 med ball shoulder to over head(alternate shoulder) synchronized
    • 1 rope climb each

Cool down:
Mobility work: yoga stretch


Thursday 29 June 2017 - CrossFit

Warm up:
2 rounds: Pvc pass through, 8 pvc raises, 6 ohs with as narrow grip as possible, 6 bupees, 6 sit ups

  • gymnastic skill
    3 rounds: 30sec on 30sec off:
    • Hand stand push ups/neg/pike
    • Ring row-feet on box or as far forward as possible
    • Hollow hold
  • Conditioning
    9 min amrap:
    • 25/20 cal airdyne/row
    • 15 kbs
    • 10 burpee box jump overs

Cool down:
Mobility work: foam roll


Wednesday 28 June 2017 - CrossFit

Warm up:
Straight leg march, running drills, pvc fran

  • 1RM Front Squat
    For Weight
  • Snatch Pull
    Emom 6 min: 3 Snatch pull/ snatch gip deadlift from 50% up
  • conditioning
    6 rounds:
    • 3 Thrusters – from 50% of clean ,work up in weight
    • Max pull ups

Cool down:
Mobility: banded shoulder stretch and Samson stretch


Tuesday 27 June 2017 - CrossFit

Warm up:
Airdyne or row, box stretch, pike stretch feet on box, lunge stretch, down dog push ups

  • Short skill
    Short skill: 5 min amrap wall walk/ hand stand walk for distance(aim 5 m unbroken at a time)
  • long conditioning
    5 rounds 45sec on 15sec rest:
    • Row
    • Sit up
    • Airdyne
    • Front bridge up downs
    • Shuttle runs

Cool down:
mobility: foam roll


Monday 26 June 2017 - CrossFit

Warm up:
Short jog/ airdyne, kb warm up

  • Gymnastics skill
    3 rounds: 30sec on 30 off:
    • Arch hollow swings-hips up
    • Tempo or neg ring dips
    • Tempo strict pull ups or neg pull ups
  • EMOM conditioning
    Alternating emom: 10 min
    • 5 Clean and jerk 60/40kg
    • 6-10 over the bar burpees (not more than 30sec)
    Alternating emom: 10min
    • 6 Dead lifts 100/70kg
    • 6-10 t2b (not more than 30sec)

Cool down:
Mobility: yoga stretch


Friday 23 June 2017 - CrossFit

Warm up:
2min row or airdyne,push up with twist, running drills, inch worm, bar drills

  • clean
    Clean: 6 min emom: from 40% up to a moderate weight
    • L1: 5 halting hang power clean (pause at power)
    • L2: 5 halting power clean (pause at knee)
    • L3: 5 halting clean (pause at knee)
  • Back squat
    6 min emom: 3 back squat from 50% work to moderately heavy 3
  • Interval conditioning
    3min amrap:
    • Wall balls
    3 min rest
    5min amrap:
    • 9 thrusters 45/30kg
    • 9 Pull ups
    3 min rest
    3min amrap:
    • wall balls

Cool down:
Mobility: yoga stretch


Thursday 22 June 2017 - CrossFit

Warm up:
Leg swings, reach up down and squat, burpee - shuttle run: on e of each 2 of each up to 6.

  • sklil/strength
    10 min: alternating emom:
    • 5 per leg dumbbell Single leg deadlift
    • 4-6 Strict Hand stand push ups/negetives/strict press
  • medium conditioning
    AMRAP 15min:
    • 15 push ups
    • 25 cal row or airdyne
    • 50 over head squats 20/ 15kg
    • 25 box jumps
    • 15 push ups

Cool down:
Mobility work: foam roll


Wednesday 21 June 2017 - CrossFit

Warm up:
Short airdyne or row, Pvc pass through, pvc shoulder stretch, bar drills

  • Snatch complex
    Snatch complex: 15min to work to max
    • L1: snatch grip deadlift- hang power snatch-2 ohs
    • L2 &3: Snatch pull-hang snatch-2 ohs/snatch balance
  • Conditioning(medium)
    12 min Amrap:
    • 12 Db push press
    • 12 Toes to bar/v-ups
    • 12 Weighted walking lunges(db at side)

Cool down:
Mobility: couch stretch, glutes and forearms


Tuesday 20 June 2017 - CrossFit

Warm up:
Short airdyne or jump rope, kb warm up

  • skill/strength
    4 rounds:
    • 10 alternating Pistols weighted/assisted
    • 2 Rope climbs/4 from floor
    • 5 per side Wind mills
  • short conditioning
    21-15-9 reps for time of:
    • Chest to bar pull ups
    • Kbs 24/16kg

Cool down:
mobility: banded shoulder stretch


Monday 19 June 2017 - CrossFit

Warm up:
Short run/airdyne, twys, bar drills

  • Clean complex
    Clean complex: 15 min to work to max
    • L1: Deadlift-hang power clean-front squat-push press
    • L2 & 3: Clean pull-hang clean-front squat-push jerk/split jerk
  • team conditioning
    Team of 3: 15min amrap:
    • 250m row
    • 30mFront rack kb carry (heavy)
    • Rest
    First person starts on row as soon as done move on to kb next person can start on row. Once all 3 have gone = 1 round.

Cool down:
Mobility: foam roll


Friday 16 June 2017 - CrossFit

Public holiday

Warm up:
2 min shuttle run, kb warm up

  • gymnastics skill
    3 rounds: 30 sec on 30sec rest
    • Skin the cat
    • Star fish hold left side
    • Star fish hold right side
  • team conditioning
    20 min amrap: TEAM OF 3:
    • 45 Kbs 24/16kg
    • 36 Box jumps
    • 27 Hand stand push ups/pike push up
    SHARE REPS AS LIKE, EACH PERSON MUST DO SOME REPS OF EACH MOVEMENT.

Cool down:
Mobility: foam roll everything


Thursday 15 June 2017 - CrossFit

Warm up:
2 min skipping, Bar drills

  • 1RM Snatch
    For Weight
  • power snatch
    1rm
  • strength
    5 rounds: of
    • Front squat: 5 front squats at from 60%( for weight)
    • Max unbroken toes to bar

Cool down:
Mobility work: 2 x 30sec bottom of ohs hold


Wednesday 14 June 2017 - CrossFit

Warm up:
2min airdyne/row/jog

  • skill
    3 rounds: 30se box stretch, 8 pvc raises, 30sec pike feet on box, 10 arch hollow swings (hips up),
  • long conditioning
    At steady pace: 5 rounds for time of: (40 min cap)
    • 40 double unders
    • 20 pull ups
    • 40 push ups
    • 60 squats

Cool down:
Mobility: foam roll


Tuesday 13 June 2017 - CrossFit

Warm up:
Straight leg march, lunge stretch, wall squats, inch warms, down dog push ups, over and under the fence

  • Gymnastics skill
    3 rounds:30sec on 30 sec off:
    • Shoulder taps
    • Hollow hold
    • Shoulder shrugs
    • Arch hold
  • Conditioning
    15min Amrap:
    • 10 Back squat 50%
    • 15/12 cal airdyne/row

Cool down:
mobility: couch stretch


Monday 12 June 2017 - CrossFit

Warm up:
Airdyne/jog/row, leg swings, twy’s, bar drills

  • snatch
    5min emom: snatch
    • L1: 2 high hang power snatch +3 over head squat
    • L2: 2 Power snatch + 3 ohs
    • L3: 2 snatch+ 3 snatch balance
  • Clean
    Clean: 5 min emom:
    • L1: 3 high hang power clean+1 push press
    • L2: 3 power clean + 1 push jerk
    • L3: 3 clean + 1 split jerk
  • conditioning 1
    21-15-9 of: (6min cap)
    • High target wall balls
    • Sumo deadlift high pull
    3min rest from time cap
    21-15-9of(6min cap)
    • Dumbbell hang cleans
    • Ring dips/ push ups on kb

Cool down:
Mobility: yoga stretch


Friday 9 June 2017 - CrossFit

Warm up:
2min airdyne, 10 pvc pass trough, 30 sec box stretch, 8 pvc raises, 5 broad jumps, 10 push ups with twist, 10 wall squats

  • Gymnastics skill
    10 min: alternate between:
    • 2 Forward rolls
    • 30 sec Hand stand hold
  • 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: Foam roll everything


Thursday 8 June 2017 - CrossFit

Warm up:
Leg swings, inch worms, 6 wall squats, bar drills

  • Cleans
    Clean: 7 min EMOM: from 50%
    • L1: 2 hang power cleans+2 front squat
    • L2: 2 power cleans+2 front squats
    • L3: 2 cleans+2 front squat
  • Event 4(sort of)
    For time Event 4(VERIATION):
    • 20m handstand walk/40m bear crawl
    • 10 toes-to-bars
    • 10 deadlifts 100/70kg
    • 20m handstand walk
    • 12 toes-to-bars
    • 12 deadlifts
    • 20m handstand walk
    • 14 toes-to-bars
    • 14 deadlifts
    • 20m handstand walk
    • 16 toes-to-bars
    • 16 deadlifts
    Time cap: 11 minutes

Cool down:
Mobility work: back and glutes


Wednesday 7 June 2017 - CrossFit

Warm up:
Kb warm up

  • Back squat
    Back squat: 6 x 4 start at 50% work up in weight
  • Conditioning
    6min AMRAP:
    • 12 Pull ups
    • 4 db Turkish get ups (2 per side)
    3min rest
  • Conditioning 2
    6min AMRAP:
    • 12 Push ups
    • 12 kbs 28/20kg

Cool down:
Mobility: Yoga stretch


Tuesday 6 June 2017 - CrossFit

Warm up:
Running drills, inch worms, sit ups, bar drills

  • Snatch
    Snatch: 7 min EMOM:
    • L1: 2 hang power snatch + 2 ohs
    • L2: 2 power snatch + 2 ohs
    • L3: 2 snatch + 2 ohs
  • Team conditioning
    16min AMRAP:
    Teams of 2:
    • Shuttle run 5m increments till 20m(5,10,15,20)
    • 10 v-ups

Cool down:
mobility: foam roll legs


Monday 5 June 2017 - CrossFit

Warm up:
2min airdyne or jog,10 arch hollow swings, 6 down dog push ups, 10 wall squats, over and under the fence, lunge stretch

  • gymnastics strength
    4 rounds:
    • 10 db/ kb one arm Bent over row (each side)
    • 6 -10Hand stand push ups/pike push ups
  • event 5
    21-15-9 reps for time of:
    Super hero:
    • Muscle-ups
    • Single-arm overhead squats 25/15kg
    or
    Navy seal:
    • Banded muscle ups
    • Bar over head squat
    Time cap: 11 minutes

Cool down:
Mobility: banded shoulder stretch


Friday 2 June 2017 - CrossFit

Warm up:
Leg swings, squat holds ,bar drills

  • 1RM Clean
    Full Clean for Weight
  • Strength
    10 min:
    • L1: push jerk:6x3
    • L2 and 3: split jerk: 6x3
  • Short conditioning
    For time: 15-12-9 reps of:
    • Back squat (from floor) 60kg/40kg/50%
    • Ring dips/push ups on kb
  • 1RM Power Clean
    For Weight

Cool down:
Mobility: chest and couch stretch


Thursday 1 June 2017 - CrossFit

Warm up:
Running drills, loosen ankle, inch worms

  • Short skill
    Short skill: pyramid of skipping:
    1 single,1 double, 2 single, 2 double keep adding 1 rep to each. 5 min
  • long conditioning
    45sec on 15sec rest 6 rounds (36min)
    • Row
    • Bear crawl or hand stand walk
    • Shuttle run
    • Sit up
    • Airdyne
    • Alternating superman(on hands and knees)

Cool down:
Mobility work: foam roll


Wednesday 31 May 2017 - CrossFit

Warm up:
Pvc pass trough and kb warm up

  • gymnastics
    3 rounds: 30sec on 30sec rest:
    • Pike stretch feet on box
    • Arch hold
    • Shoulder taps
    • Hollow hold
  • team wod
    Team of 2: 14 min AMRAP
    • 10 Double kb deadlift (on e in each hand-heavy)
    • 10 m of broad jumps
    One person working at a time.

Cool down:
Mobility: yoga stretch: focus hips and back


Tuesday 30 May 2017 - CrossFit

Warm up:
Airdyne, arch hollow swings, pvc, bar drills

  • Snatch
    Snatch: 7 min EMOM: FROM 40%
    â?¢ L1: 3 Hang power snatch + 1 OHS
    â?¢ L2: 3 power snatch + 1 OHS
    â?¢ L3: 3 snatch + 1 OHS
  • Front Squat
    Front squat: 6 x 5 from 50% up
  • Conditioning
    Super hero: for time:
    • 9-6-3 Muscle ups
    • 21-15-9 one arm dumbbell snatch 25kg/15kg
    Or
    Navy seal: for time:
    21-15-9 of:
    • C2b pull ups(can use band)
    • One arm dumbbell snatch(manageable weight)

Cool down:
mobility: banded shoulder stretch


Monday 29 May 2017 - CrossFit

Warm up:
Straight leg march, 10 push up with twist, lunge stretch, 1 burpee 1 run up to 5.

  • gymnastics
    2-3 rounds(10 min)
    • 10 arch push ups (5 per side)
    • 5 strict leg raises/toes to bar
    • 10 down dog push ups
    • 10 side bridge up downs on left
    • 10 push ups
    • 10 side bridge up downs on right
  • Conditioning
    17min amrap:
    • 21 Burpee box jump
    • 21 sit ups
    • 21 cal row or airdyne

Cool down:
Mobility: chest and couch stretch


Friday 26 May 2017 - CrossFit

Warm up:
Short run, Bar drills

  • cleans
    Cleans 6 min EMOM: (halting) from 40-60% - not more
    • L1: 5 hang power clean (pause at power)
    • L2: 5 power clean (pause at knee)
    • L3: 5 clean (pause at knee)
  • Olympic lift skill
    6 min EMOM:
    • L1: 5 snatch grip deadlift
    • L2 and 3: 5 Snatch pulls
  • Conditioning
    12min AMRAP:
    • 5 Close grip push ups
    • 10 kbs 24/16kg
    • 15 squats

Cool down:
Mobility: foam roll


Thursday 25 May 2017 - CrossFit

Warm up:
Leg swings, Airdyne/row: 30 on 30 off 5min, inch warms, lunge stretch

  • Muscle up drills
    about 15min 3 to 4 rounds;
    Ring muscle up drills:
    • 10 Arch hollow swings on rings (hips up high)
    • 6 to 8Tempo or neg ring dips
    • 6 to 8 Ring pulls to hips
  • conditioning
    For time: 21-15-9 of:
    • Hand stand push ups/pike/db push press
    • Cleans 60/40kg

Cool down:
Mobility work: yoga stretch


Wednesday 24 May 2017 - CrossFit

Warm up:
2 rounds: 30 skips, 10 sit ups, 10 push ups with twist, then bar drills

  • Snatch
    Snatch: 6 min EMOM: (halting) from 40 to 60% -not more.
    • L1: 5 hang power snatch (pause in power position)
    • L2: 5 power snatch (pause at knee)
    • L3: snatch (pause at knee)
  • Team conditioing: Hang and hold
    Hang and hold, teams of 4, move through in pairs:2 rounds for time of:
    • 40 T2b, and hang
    • 60 m (10m at a time) Heavy Kb Farmers carry and heavy db front rack hold
    • 40 cal Airdyne and front bridge hold
    one must hang or hold while other does work, pairs follow each other, once both pairs are finish with 2 rounds then you take the time.

Cool down:
Mobility: for arm and back


Tuesday 23 May 2017 - CrossFit

Warm up:
10 russian kbs, 10 arch hollow swings, 10 one arm swings per arm, 10 knee raises, 20 alternating one arm swings, 5 broad jumps

  • gymnastics skill/strength
    4 rounds:
    • 4 to 6 Floor levers
    • 5 pull up holds at top of pull up (3 sec hold)
    • 6 per leg Single leg deadlifts dumbbell/kb
  • conditioning: tabata
    Tabata: for reps, 20sec on 10 sec rest 8 rounds = 8min alternate between:
    • Box jumps
    • Pull ups/jumping pull ups

Cool down:
mobility: foam roll


Monday 22 May 2017 - CrossFit

Warm up:
2 min airdyne or jog, 30 sec box stretch, 10 wall squats, 30sec pike stretch feet on box, bar drills

  • back squat
    Back squat: 5 x 5 work to heavy 5 reps(start at 50%)
  • strength conditioning
    For time: 5 rounds of: 20min cap
    • 10 burpees
    • 10 thrusters 45/30kg
    • 10 clean and jerk
    • 10 Over head squat

Cool down:
Mobility: banded shoulder stretch and hips


Friday 19 May 2017 - CrossFit

Warm up:
Straight leg march, inch worm, running drills, down dog push up, jumping jacks.

  • Skill: AMRAP
    5 min amrap: distance Handstand walk/wall walk
  • Long conditioning(champion fight twist)
    5 rounds: 1min per station: for total reps:
    • Burpees
    • Ring rows
    • Box jump overs
    • Db push press 15/10kg
    • Row
    • rest

Cool down:
Mobility: foam roll everything


Thursday 18 May 2017 - CrossFit

Warm up:
2min skipping, kb warm up

  • gymnastics skill
    4 rounds: 30sec on 30 sec rest
    • Rope climbs
    • Side bridge left
    • Single leg work: pistol squats(onto box / band)
    • Side bridge right
  • Team conditioning
    Team wod: of 3, 16 min AMRAP:
    • 20/15 cal Airdyne /row
    • 7 Heavy kbs
    • REST
    2 People working at a time

Cool down:
Mobility work: yoga stretch


Wednesday 17 May 2017 - CrossFit

Warm up:
2min airdyne/skip/row, pvc shoulder mobility, bar drills

  • Snatch
    Snatch: 12min t work to heavy weight for complex:
    • L1: 1 snatch grip deadlift,1 high hang power snatch, 1 hang power snatch, 1 Over head squat
    • L2 and 3: 1 snatch pull, 1 hang snatch, 1 snatch, 1 Over head squat / snatch balance
  • Crossfit games 2017 qualifying wod 4
    2 rounds for time:
    • 10 deadlift 143/102kg /70 to 80%
    • 20 deficit hand stand push ups 4.5/3 inch=11.43/7cm
    • 30 front squats 43/30kg

Cool down:
Mobility: 2 rounds: 1min over head squat hold with empty bar


Tuesday 16 May 2017 - CrossFit

Warm up:
Leg swings, reach up-touch toes, side to side reach, squat and hold push knee out side to side, short run or shuttle run, 7 down dog push ups

  • gymnastics skill
    3 rounds:
    Muscle up drills: 30 sec on 30 off
    • Arch hollow swings (hips up)
    • Hollow hold on hand and feet
    • Jumping muscle ups on low bar (practice getting over the bar)
    • Arch hold
  • conditioning
    20 min amrap:
    • 5 c2b Pull ups/jumping c2b
    • 10 med ball sit ups
    • 15 wall balls

Cool down:
mobility: foam roll


Monday 15 May 2017 - CrossFit

Warm up:
3 min airdyne or jog, bar drills

  • Clean
    Clean: 12 min to work to heavy weight for complex:
    • L1: 1 deadlift,1 high hang power clean, 1 hang power clean, 1 push press
    • L2 and 3: 1 clean pull, 1 hang clean, 1 clean, 1 push jerk/split jerk
  • Conditioning
    35 double under bye in (aim unbroken if get stuck start again)
    21-15-9reps of:
    • Ring dips/ push ups on kb /hand release push ups
    • Sumo deadlift high pulls 32/24kg kb
    35 double under bye out (aim unbroken, if get stuck start again)

Cool down:
Mobility: back and shoulders


Friday 12 May 2017 - CrossFit

Warm up:
Short run or airdyne, 10 min KB warm up.

  • gymnastics skill
    about 15min 3 to 4 rounds;
    Ring muscle up drills:
    • 10 Arch hollow swings on rings (hips up high)
    • 6 to 8Tempo or neg ring dips
    • 6 to 8 Ring pulls to hips
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)
  • short conditioning
    5 min AMRAP: Wall balls

Cool down:
Mobility: yoga stretch


Thursday 11 May 2017 - CrossFit

Warm up:
Running drills, arch hollow swings, box stretch, bar drills

  • Snatch
    Snatch: 6 min EMOM:
    • L1: 3 hang power snatch
    • L2 and 3: power snatch at 40 to 60 % (stay light focus on speed and technique)
  • Back squat
    Back squat: 5 x 5 at 40 to 60 % (focus on moving well) 10 to 15min
  • team wod
    Teams of 3: 14 min AMRAP of:
    • 20 m Sled push (moderate weight)
    • Max Pull ups while one partner pushes sled
    • Rest
    Score is total pull ups x rounds of sled pushes

Cool down:
Mobility work: Foam roll glutes ,quads and lats.


Wednesday 10 May 2017 - CrossFit

Warm up:
Short airdyne or run. Inch worms, 10 wall squats, broad jumps, 10 push ups with twist.

  • gymnastics
    4 rounds of: 30 sec on 30 sec off
    • Hand stand hold
    • L-Sit
    • Shoulder taps
    • Arch hold
  • Conditioning
    12 min AMRAP:
    • 15 Target sit ups
    • 15 box jumps
    • 15 Air squats

Cool down:
Mobility: couch stretch and calves


Tuesday 9 May 2017 - CrossFit

Warm up:
Leg swings, pvc warm up with 2 sets of 5 pull ups between, bar drills

  • 1RM Push Jerk
    For Weight
  • 1RM Split Jerk
    For Weight
  • 'linda'
    10-9-8-7-6-5-4-3-2-1 reps of:
    • Dead lift - 11/2 body weight
    • Bench press - Body weight/heavy (floor press if needed)
    • Clean – ¾ body weight
    Can work in teams of 3 and rotate through.

Cool down:
mobility: good yoga stretch


Monday 8 May 2017 - CrossFit

Warm up:
2 rounds: 30 sec box stretch, 8 pvc raises, 30 sec pike stretch feet on box, lunge stretch, straight leg march

  • SKILL
    5 to 10 min
    Hand stand walks: See how far can go with out coming down. If struggle to kick up then practice kicking up against the wall or just kicking up into free standing hand stand. Can work in team of 2 to 3 and catch each others legs.
  • Long aerobic
    Teams of 2:
    35min AMRAP:
    • 10m Tire flips
    • 20m heavy farmers carry (kb)
    • 30 In out tire jumps
    • 40 diagonal toes to bar/knee raises

Cool down:
Mobility: foam roll


Friday 5 May 2017 - CrossFit

Warm up:
Kb warm up

  • Gymnastics skill
    4 rounds of:
    • 30 sec L-sit
    • 5-10 m hand stand walk/10-20 shoulder taps
    • 10 to 15 side bridge up downs
  • Conditioning
    AMRAP:
    7MIN:
    • 6 kb or dumbbell front rack lunges -heavy
    • 12 box jump overs
    4min: easy jog, row or airdyne
    7min:
    • 6 kb or dumbbell front rack lunges-heavy
    • 12 box jumps
    Score total rounds

Cool down:
Mobility: yoga stretch


Thursday 4 May 2017 - CrossFit

Warm up:
Short run, bar drills

  • Snatch
    Snatch: 6 min EMOM:
    • L1: 5 Hang snatch
    • L2: 4 power snatch from 50%
    • L3: 4 snatch from 50%
  • Stiff leg deadlift
    6 min EMOM: 5 reps starting at 50% of front squat work up in weight so last 2 sets are on 90 %.
  • Masters and teen online qualifier 2017 WOD 3:
    21-15-9 reps for time of:
    • Shoulder to over head 61/43kg
    • Chest to bar pull ups

Cool down:
Mobility work: banded shoulder stretch


Wednesday 3 May 2017 - CrossFit

Warm up:
Pvc warm up: raises, pass through, ohs, duck walk, good mornings

  • gymnastic skill
    Tabata: 20sec on 10 sec rest: alternate:
    • Arch hollow swings
    • Hollow hold
  • Masters and teen online qualifier 2017 WOD 1:
    FOR TIME:
    • 100 Dumbbell snatches (alternate) 22.5/15kg
    • 80 cal row/ airdyne
    • 60 burpees (bar facing)
    • 40 muscle ups
    SCALING OPTIONS:
    Op 1: 2 rounds half reps (reps:50-40-30-20)
    Op 2: 2 rounds half reps lighter dumbbell and low ring banded muscle ups
    Op 3: 4 rounds of: reps: 25-20-15-10, lighter dumbbell and low ring banded muscle ups
    20MIN CAP:

Cool down:
Mobility: back


Tuesday 2 May 2017 - CrossFit

Warm up:
2min skipping, 2 rounds of: 10 pull ups and 10 down dog push ups, bar drills.

  • Cleans
    Cleans:6 min EMOM:
    • L1: 5 Hang cleans
    • L2: 4 power cleans from 50%
    • L3: 4 cleans from 50%
  • Over head squat/snatch balance
    6min EMOM:
    • L1: 5 Over head squat
    • L2: 5 over head squat work up in weight from 50%
    • L3: 5 Snatch balance from 50% -only add weight if can keep speed.
  • Conditioning
    For time:
    • 400m run
    • Annie: 50-40-30-20-10 reps of: double unders and sit ups (if still struggling with the double unders do half half on each set)
    • 400m run

Cool down:
mobility: calves and hips


Monday 1 May 2017 - CrossFit

Public holiday. Team WOD. Only 1 class at 5:15pm

Warm up:
Short run, leg swings, running drills, inch worm in to down dog,8 wall squats, 30 sec hand stand hold

  • strength and gymnastics
    Teams of 2: 4 rounds:
    • 8 Font squat from 50%
    • Max effort Hand stand push ups
    Score heaviest weight plus total hspu
  • team wod
    Teams of 4 to 6 (depending on how many people.)
    21-15-9 reps for time of:
    • Sled push (heavy)
    • Kbs (heavy)
    • Toes to bar
    Sled can push together, each need to do 21-15-9 of the other 2 movements.
    2min rest

  • team wod 2
    AMRAP 6min: db thrusters 22.5/15kg

Cool down:
Mobility: yoga stretch


Friday 28 April 2017 - CrossFit

Warm up:
Skipping, straight leg march, 10 push up with twist, lunge stretch, inch worm, bar drills

  • Snatch
    Snatch: 6 sets every 90 sec
    • L1: 2 snatch grip deadlift-3 hang power snatch
    • L2 and 3: 1 snatch pull-2 hang power snatch-2 snatch
  • Adapted Team event 6 CrossFit regionals 2014
    Teams of 3: relay style: 9-6-3 reps of:
    • Strict hand stand push ups/kip/pike
    • Hang power cleans 70/50kg
    • Over the bar burpees (facing the bar)
    Will follow each other after each round.

Cool down:
Mobility: foam roll


Thursday 27 April 2017 - CrossFit

Public holiday wod: one class at 7am

Warm up:
Short run,kb warm up

  • Gymnastics
    4 rounds: 30 sec on 30 sec rest
    • Hand stand hold
    • hollow hold
    • shoulder taps at (walk up wall) angle/push up position
    • arch hold
  • Team conditioning
    Teams of 4: amrap 20 min
    • 20 Tire flips
    • 40 c2b pull ups
    • 60 wall balls
    • 400m run
    Share reps between each other, but run together.

Cool down:
Mobility work: yoga stretch


Wednesday 26 April 2017 - CrossFit

Warm up:
Pvc warm up: pass throughs, raises, ohs hold, duck walks, Drills with bar

  • cleans
    Cleans: 6 sets every 90 sec:
    • L1: 2 Deadlift-3 hang power cleans
    • L2 and 3: 1 clean pull, 2 hang power cleans-2 cleans
  • 1RM Push Press
    For Weight
  • Strength conditioning
    5 rounds: (can work in groups of 3)
    • 6 Db Bench press/floor press
    • 5 kb bent over row
    • 4 back squat
    Score: add each heaviest lift for a total weight

Cool down:
Mobility: twy’s, couch stretch


Tuesday 25 April 2017 - CrossFit

Warm up:
Airdyne/ skip, inch warms, lunge stretch, 10 sit ups, 6 down dog push ups

  • skill
    12min rotating EMOM:
    • Rope climb/practice hooking feet in
    • 30 sec Hollow hold
    • 30 sec arch hold
  • Long conditioning
    6 rounds: 45sec on 15 sec rest: 30min:
    • Double under practice
    • Wall walk/ hand stand walk
    • Row
    • Knee raises/toes to bar
    • Shuttle run

Cool down:
mobility: foam roll


Monday 24 April 2017 - CrossFit

Warm up:
short run and kb warm up

  • Gymnastics skill
    4 rounds:
    • 8 Arch hollow swings (focus hips up)
    • 30sec Hollow hold on hand s and feet
    • 6 to 10 Pull ups (work on kip or butterfly)
  • Conditioning
    1min on 1min rest 8 rounds
    • 5 Deadlift 120/80kg/70 to80 %
    • Max Burpee over the bar
    Score total burpees

Cool down:
Mobility: back


Friday 21 April 2017 - CrossFit

Warm up:
2min airdyne, over the fence under the fence, 10 sit ups, duck walk, bar drills

  • Snatch
    Snatch: 6 min EMOM:
    • L1: 5 hang power snatch
    • L2 and 3: 5 snatch at 60/40kg or 60%
  • Conditioning
    For time:
    • 75 wall balls
    • 30 t2b/leg raises
    Rest 3 min
  • Conditioning
    For time: 1000m row /airdyne

Cool down:
Mobility: foam roll, back


Thursday 20 April 2017 - CrossFit

Warm up:
Arch hollow swings, 30 sec box stretch, 2 rounds: 5 pull ups, 5 down dog push ups, 5 wall squats. Bar drills

  • Gymnastics/skill
    4 rounds:
    • Pull up combo: 3 strict, 4 kip, 4 c2 bar
    • 40 sec side bridge each side
  • Conditioning
    20min Amrap:
    • 5 pull ups
    • 10 push ups
    • 15 box jumps

Cool down:
Mobility work: banded shoulder stretch


Wednesday 19 April 2017 - CrossFit

Warm up:
Short run, leg swings, inch worms, bar drills

  • cleans
    Clean: every 1:30 for 5 sets:
    • L1: 3 from power, 3 from hang
    • L2 and 3: 2 from power, 2 from hang, 2 from floor
  • shoulder to oh
    shoulder to Over head: 6 min EMOM:
    • L1: 5 push press
    • L2 and 3: 3 push jerk work to heavy 3 reps
  • Conditioning
    5 rounds for time:
    • 9 Thrusters 50/35kg
    • 1 Rope climbs/5 db bent over rows (heavy)

Cool down:
Mobility: yoga stretch


Tuesday 18 April 2017 - CrossFit

Warm up:
KB warm up

  • strength and skill
    6 rounds:
    • 2 Front squats from 60%

    • 6 Strict Hand stand push ups/ neg/ pike
  • Conditioning
    3min amrap: targeted burpees

    3min rest

    3min amrap: double unders

    3min rest

    3min amrap: kbs 24/16kg

Cool down:
mobility: calves and back


Monday 17 April 2017 - CrossFit

Public holiday wod. Just one class at 17:00.

Warm up:
Pvc warm up

  • Snatch
    Complex: work to max:
    1 power snatch-2 ohs-1 snatch
  • Team wod
    Team of 3: AMRAP 16 min;
    • 15/10 cal airdyne/row
    • Station 2: 3 bar muscle ups/5 c2b pull ups
    • Station 3: rest

Cool down:
Mobility: foam roll


Friday 14 April 2017 - CrossFit

Easter Friday public holiday WOD. Teams of 3 to 6 people.

Warm up:
General warm up

  • Gymnastics skill/strength
    For time: (between the 3 or 6 people)
    • 100 pull ups
    • 100m hand stand walk or slow bear crawl (NB: not bear run)
    If time allows for this. Maybe cut this shorter.
  • 'Share the cross'
    'Share the cross’
    In your teams: 21 min AMRAP
    • 100m Tire flips
    • 100m Sled push (heavy)
    • 100m Yoke carry (heavy loaded bar) +-120kg (team mates can help lift bar on to back.)

Cool down:
Mobility: Foam roll


Thursday 13 April 2017 - CrossFit

Warm up:
1). Kb warm up, 2 rounds: 10 push ups,10 sit ups

2). Drills with bar

  • Cleans
    Cleans: 7 min EMOM: from 50%
    • L1: 5 Hang power cleans
    • L2: 3 power cleans
    • L3: 3 cleans
  • 1RM Ring Dip
    Work to 1RM weighted ring dip
  • Strength conditioning
    10 rounds:
    • 3 front squats at 70%
    • 6 ring dips/ hand release push ups

Cool down:
Mobility work: couch stretch and chest


Wednesday 12 April 2017 - CrossFit

Warm up:
leg swings, 6 arch hollow swings, 5 tempo or neg pull ups,

  • short skill
    Short skill: 4 rounds:
    • 20 double unders(aim unbroken)
    • 5 kipping/butterfly pull ups(practice the movement)
  • Long conditioning
    35 min amrap: steady pace
    • 500m row/airdyne
    • 10 Turkish get ups(light) alternate sides
    • 20 med ball sit ups
    • 30 wall balls

Cool down:
Mobility: yoga stretch


Tuesday 11 April 2017 - CrossFit

Warm up:
2min airdyne/skip. 30sec of each: Pike feet on box, Shoulder taps, Hollow hold, arch hold

  • gymnastics/skill
    3 rounds: 30 sec on 30sec rest:
    • Hand stand hold
    • Strict t2b/leg raises
    • Hand stand push ups/pike
    • Alternating superman
  • heavy conditioning
    5 rounds
    • 5 Back squat at 70 to 80%
    • 10 push press 50%

Cool down:
mobility: shoulders and glutes


Monday 10 April 2017 - CrossFit

Warm up:
Running drills, Short run/shuttle run, 3 rounds: 5 pull ups, 10 sit ups. Bar drills

  • Snatch
    Snatch: 7 min EMOM: from 50%:
    • L1: 5 Hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
    3min rest
  • Clean Pull
    6min EMOM: 3 Clean pulls from 50% to 90%, last 2 sets on 90%
  • short conditioning
    For time: 22-16-10
    • Dumbbell snatch 20/12.5kg
    • Box jumps
    3min rest
  • run
    800m run/ if raining 1000m row/airdyne

Cool down:
Mobility: foam roll


Friday 7 April 2017 - CrossFit

Warm up:
2min skipping, 30 sec box stretch, 8 pvc raises, 30 sec hand stand hold, lunge stretch

  • gymnastics
    4 rounds:
    • Pull up combo: 2 strict, 3 kip, 3 c2 bar
    • 40 sec side bridge each side
  • Medium conditioning
    Midline march variation: 3 Rounds for time:
    • 30 med ball sit ups
    • 20 m hand stand walk/slow bare crawl
    • 20m over head walking lunge with db’s 20/12.5kg

Cool down:
Mobility: foam roll


Thursday 6 April 2017 - CrossFit

Warm up:
Leg swings, 5 rounds: 2 shuttle runs, 2 pull ups. Then bar drills

  • cleans
    Cleans: 6min EMOM: from 60%
    • L1: 3 hang power cleans
    • L2: 3 power cleans
    • L3: 3 cleans
    3min rest
  • over head work
    Over head work: 6min EMOM: from 50% of snatch
    • L1: 3 over head squats
    • L2: 3 over head squats
    • L3: 3 snatch balance
  • team conditioning
    Teams of 2: amrap 12min
    • 500m row
    • Max burpees
    Score total burpees, while one rows other does burpees.

Cool down:
Mobility work: general stretch


Wednesday 5 April 2017 - CrossFit

Warm up:
30 sec box stretch, twy’s, 3 rounds:5 push ups, 6 wall squats, 5 toes to bar/ knee raises

  • Strength/skill
    6 rounds
    • 3 front squats from 60% add weight
    • 6 hand stand push ups(strict or kip)/ negatives
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Mobility: couch stretch


Tuesday 4 April 2017 - CrossFit

Warm up:
2min skipping(practice double unders), 6 arch hollow swings, 10 pull ups, 10 push up with twist, scorpion kicks, bar drills

  • Snatch
    Snatch: 6 min EMOM:
    • L1:3 Hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
    3min rest
  • Shoulder to over head
    Shoulder to over head: 6 min EMOM:
    • L1: 3 push press
    • L2: 3 push jerk
    • L3: 3 split jerk
  • Team Conditioning
    Teams of 2: one person at a time:
    AMRAP: 12min
    • 10 power cleans 60/45kg/60%
    • 20/15 push ups

Cool down:
mobility: foam roll


Monday 3 April 2017 - CrossFit

Warm up:
2min airdyne/skip, 6 down dog pushups , straight leg march, lunge stretch, 10 sit ups, inch worms, broad jumps.

  • gymnastics
    3 rounds:
    30s on 30sec rest:
    • Wall walks/ hand stand walk
    • Hollow hold
    • Rope climbs
    • Arch hold
  • Conditioning
    3 rounds for time:
    • 400m run
    • 21 kbs 24/16kg
    • 12 box jumps

Cool down:
Mobility: yoga stretch


Friday 31 March 2017 - CrossFit

Warm up:
1). Short run, 2 rounds: 5 pull ups/ring rows, 5 hand stand push ups/pike, 6 squat –hang- reach.

2). Drills with bar

  • Cleans
    Cleans: 6 MIN EMOM: from 50-60%
    • L1: 5 Hang power cleans
    • L2: 5 power cleans
    • L3: 5 cleans
  • 1RM Pull Up
    For Weight
  • strength conditioning
    5 rounds for time:
    • 5 Front squat 70%
    • 7 db push press (heavy)

Cool down:
Mobility: banded stretch shoulder and Samson stretch


Thursday 30 March 2017 - CrossFit

Warm up:
2 rounds: 10 pull ups or ring rows, lunge stretch, inch worm, 6 wall squats.

  • Skill
    Short skill: 3 sets: 3 arch hollow swings+3 knee raises + 3 t2b (working on the rhythm for the kipp)
  • Long Conditioning
    45 sec on 15 sec rest: 6 rounds:
    • Bear crawl/hand stand walk
    • Sit ups
    • Row
    • Shuttle run
    • Mountain climbers
    • airdyne

Cool down:
Mobility work: foam roll


Wednesday 29 March 2017 - CrossFit

Warm up:
Kb warm up, 10 push up with twist, 30 sec hand stand hold,

  • Gymnastics
    5 rounds:
    • 6 to 8 Ring dips/push ups (tempo)
    • 30 sec L-sit
  • heavy conditioning
    10 rounds for time:
    • 2 deadlifts 80%
    • 30 unbroken double unders(or attempts)

Cool down:
Mobility: general stretch calves and back


Tuesday 28 March 2017 - CrossFit

Warm up:
2min airdyne or row, 5 pull ups or ring rows, scorpion kicks, 5 pull ups or ring rows, bar drills

  • Snatch
    Snatch: 6 min EMOM: tng at 50 to 60%:
    • L1: 5 Hang power snatch
    • L2: 5 power snatch
    • L3: 5 snatch
    3min rest
  • Clean pull
    5min EMOM: 3 Clean pulls from 60%
  • Conditioning
    21-15-9 reps for time of:
    • Thrusters 45/30kg
    • Over bar burpees

Cool down:
mobility: foam roll quads and glutes


Monday 27 March 2017 - CrossFit

Warm up:
Running drills, 30 sec box stretch, 6 down dog push ups, 30 sec pike box stretch, 6 wall squats

  • Gymnastics
    30s on 30sec rest:
    • Wall walks/ hand stand walk
    • Hollow hold
    • H.s push ups
    • Arch hold
  • Conditioning
    3 rounds: 25min cap
    • 300m run
    • 50 Wall balls
    • 40 kbs 24/16kg
    • 30 toes to bar/knee raises

Cool down:
Mobility: couch stretch


Friday 24 March 2017 - CrossFit

Warm up:
Short run, 2 rounds: 5 arch hollow swings, duck walks , 5 pull ups. Then bar drills

  • Cleans
    Cleans: 6min EMOM: from 60%
    • L1: 3 hang power cleans
    • L2: 3 power cleans
    • L3: 3 cleans
    3min rest:
  • Over head squat
    Over head work: 6min EMOM: from 50% of snatch
    • L1: 3 over head squats
    • L2: 3 over head squats
    • L3: 3 snatch balance
  • CrossFit Games open 17.5
    TBA

Cool down:
Mobility: foam roll


Thursday 23 March 2017 - CrossFit

Warm up:
2 rounds: 6 down dog push ups, 30 sec box stretch, 30 sec pike feet on box, 8 pvc raises, 6 wall squats

  • Strength/gymnastics
    6 rounds:
    • 4 front squats from 50% add weight
    • 6 hand stand push ups(strict or kip)/ negatives
  • Conditioning
    For time: running clock
    • 800m run
    • 2min rest
    • 3 rounds: 7 muscle ups/jumping mu(bar/rings), 20 alternating pistols(can be assisted if needed)
    • 2min rest
    • 800m run

Cool down:
Mobility work: foam roll leg and lats


Wednesday 22 March 2017 - CrossFit

Warm up:
Old school warm up: 3 rounds: 10 pull ups, 10 push ups, 10 sit ups, 10 squats, 10 good mornings with bar.

  • Snatch
    Snatch: 6 min EMOM:
    • L1:3 Hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
    3min rest
  • Shoulder to over head
    Shoulder to over head: 6 min EMOM:
    • L1: 3 push press
    • L2: 3 push jerk
    • L3: 3 split jerk
  • Team Conditioning
    Teams of 3: one person per station:
    14min amrap:
    • St 1:20 wall balls
    • St 2:10/15cal row
    • St 3: L-sit hold (for as long as station 1 and 2 take)

Cool down:
Mobility: couch stretch


Tuesday 21 March 2017 - CrossFit

Warm up:
Leg swings,funny walks,Running drills,

  • Gymnastics
    4 rounds:
    • max push ups
    • 1min rest
    • Practice free standing handstand – at least 3 kick ups
  • Conditioning
    Box is closed so go for a run.
    5km for time

Cool down:
mobility: yoga stretch


Monday 20 March 2017 - CrossFit

Warm up:
1). 2min airdyne/row, leg swings

2). Drills with bar

  • 1RM Deadlift
    For Weight
  • Back squat
    back squat: 6min EMOM; from 60%:
    • L1: 5 reps at comfortable weight
    • L2 and 3: 3 reps (work up in weight)
  • strength conditioning
    5 rounds for time: 10min cap
    • 3 power cleans at 70-80%
    • 4 strict pull ups
    • 5 toes to bar

Cool down:
Mobility: hamstrings and back


Friday 17 March 2017 - CrossFit

Warm up:
2min airdyne or row, 30sec pike box stretch, lunge stretch, 30 sec H.s hold

  • Short skill
    Short skill: double under and t2b: descending ladder alternate between: 10min cap
    • Double unders:50- 40-30-20-10reps
    • T2b: 12-10-8-6-4 (work on kipping motion
  • CrossFit Open 17.4
    tba

Cool down:
Mobility: foam roll


Thursday 16 March 2017 - CrossFit

Warm up:
2 rounds: 10 sit ups,10 Ring rows, 10 wall squats, 10 ring dips, 10 good mornings(pvc)

  • Gymnastics
    4 rounds: alternate:
    • 3 arch hollow swings+2 strict pull ups+2 kip pull ups+2 c2b pull ups
    • 40 to 60 sec front bridge
  • Conditioning
    1min on 1min rest:
    • 6 rounds: 4 heavy sdhp (36/24kg )max burpees in what is left of min
    • 6 rounds: 5 tuck jumps amrap 10m shuttle runs in what is left of min
    Score total burpees + total lengths

Cool down:
Mobility work: yoga stretch


Wednesday 15 March 2017 - CrossFit

Warm up:
Short run, leg swings, bar drills

  • Snatch
    Snatch: 5 min AMRAP at 60%
    • L1: hang snatch
    • L2 and 3: power snatch
    3min rest
  • Over head squat
    6 min to work to a heavy 3 rep over head squat
  • Team conditioning
    Team wod: 6min AMRAP:
    • 50 Partner wall ball squat passes
    • 50 partner wall ball sit ups
    3min rest
    6min AMRAP:
    • 150m med ball run (partners run together can share turns carrying med ball)

Cool down:
Mobility: couch stretch


Tuesday 14 March 2017 - CrossFit

Warm up:
Running drills, 5 Pull ups, 6 down dog push ups, 10 sit ups, inch worms

  • Gymnastics
    Skill/gymnastics 30s on 30sec rest:
    • Wall walks/ hand stand walk
    • Hollow hold
    • H.s push ups
    • Arch hold
  • Medium Conditioning
    22min AMRAP:
    • 400m run
    • 22 ring dips/hand release push ups
    • 44 double unders
    • 22 kbs swings (heavy)

Cool down:
mobility: calves, glutes


Monday 13 March 2017 - CrossFit

Warm up:
2 min airdyne or row, 30 sec box stretch, 30 sec hs hold, bar drills

  • Cleans: AMRAP
    Cleans: 5 min AMRAP at 60%
    • L1: hang power cleans
    • L2 and 3: power cleans
    Rest 3 min
  • Shoulder to over head
    Shoulder to overhead: same weight as cleans, 5 min AMRAP:
    • L1: push press
    • L2and 3: push jerk/split jerk
  • conditioning
    11 min amrap:
    • 15 kb thrusters 20/16kg
    • 9 strict pull ups
    Scale accordingly

Cool down:
Mobility: foam roll


Friday 10 March 2017 - CrossFit

Warm up:
Short run, 5 jumping/Pull ups, lunge stretch, inch warm, 5 jumping/pull ups, 5 squat jumps, over the fence and under the fence.

  • Strength and gymnastics
    5 rounds:
    • 6 Front squat (From floor)
    • 6 Hand stand push ups
  • CrossFit Games Open 17.3
    TBA

Cool down:
Mobility: general stretch


Thursday 9 March 2017 - CrossFit

Warm up:
Twy’s, 30 sec Hand stand hold, 30sec seat pike stretch, 30 sec head stand, bar drills

  • Snatch
    Snatch: 7 min EMOM: from 50% tng
    • L1: 4 Hang power snatch
    • L2: 4 power snatch
    • L3: 4 Snatch
    2min rest
  • shoulder to over head
    Push press/jerk: 7 min EMOM: from 50%:
    • L1: 4 Push press
    • L2: 4 push jerk
    • L3: 4 split jerk
  • team conditioning
    Teams of 2 to 3: AMRAP 14min
    • 150m run
    • 7 toes to bar

Cool down:
Mobility work: yoga stretch , foam roll


Wednesday 8 March 2017 - CrossFit

Warm up:
2 min airdyne or row, 6 arch hollow swings, lunge stretch, 6 Pull up/jumping pull ups, kb warm up

  • strength/gymnastics
    4 rounds;
    • 10 Kb Front rack reverse lunges
    • 5-8 strict Pull ups (band/bw/weighted)
  • ballistix bench mark 1
    3 rounds: for time of:
    • 25 kbs 24/16kg
    • 25 burpees

Cool down:
Mobility: banded shoulder stretch and back


Tuesday 7 March 2017 - CrossFit

Warm up:
1). Short run, 30 sec Hand stand hold, 30 sec box stretch,6 wall squats, 30 sec feet on box pike stretch, 10m duck walk

2). Drills with bar.

  • Cleans
    Cleans: 7 min EMOM: from 50% tng
    • L1: 4 Hang power cleans
    • L2: 4 power cleans
    • L3: 4 cleans
  • 1RM Back Squat
    For Weight
  • Strength
    3 rounds fro time:
    • 15 Over head squat (at chalenging weight-60 to 70% snatch)
    • 15 ring dips

Cool down:
mobility: foam roll


Monday 6 March 2017 - CrossFit

Warm up:
Leg swings, 5 shuttle runs, 5 Pull up/jumping pull ups, 6 down dog push ups, 6 wall squats, 5 pull ups/jumping pull ups

  • Gymnastics
    3 rounds:
    • 6 arch hollow swings – get hip up as high as possible
    • 5 jumping/banded/bar muscle ups
  • long Conditioning
    45sec on 15 sec rest 6 rounds: 30min
    • Shuttle run
    • Bear crawl
    • Row
    • Bicycle crunch
    • Airdyne

Cool down:
Mobility: yoga stretch


Friday 3 March 2017 - CrossFit

Warm up:
3 rounds of 3 shuttle runs, 2 wall walks. Kb warm up

  • Gymnastics skills
    3 rounds:
    • 3 Rope climbs
    • 6 arch hollow rolls
    • 6 T in’s T outs
  • 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: yoga stretch/foam roll


Thursday 2 March 2017 - CrossFit

Warm up:
2 rounds: 6 arch hollow swings, 10 sit ups, 5 pull ups/jumping pull ups. Bar drills

  • Snatch
    Snatch: 6 min EMOM from 50%
    • L1: 2 hang power snatch,2 O.H squats
    • L2: 1 power snatch,1 snatch, 2 OH squats
    • L3: 1 power snatch, 1 snatch, 2 snatch balance
  • Core
    Max holds: 1 min rest between each
    • Max front bridge hold
    • Max side bridge (each side)
    • Back bridge
    3 min rest
  • Conditioning: short
    21-15-9 of:
    • Burpee box jumps
    • Sumo deadlift high pull 32/24kg

Cool down:
Mobility work: banded hip stretch and hamstrings


Wednesday 1 March 2017 - CrossFit

Warm up:
2 rounds: 30sec box stretch, 8 pvc raises, 30 sec thoracic stretch, 10 sit us

  • Gymnastics skill
    3 rounds: 30 sec on 30 sec rest:
    • Hand stand hold
    • Arch hold
    • Wall walks
    • Hollow hold
  • Conditioning: medium chipper
    17 min amrap:
    • 400m run with med ball
    • 10 pull ups
    • 20 med ball sit ups
    • 30 dumbbell push press

Cool down:
Mobility: banded shoulder stretch


Tuesday 28 February 2017 - CrossFit

Warm up:
Leg swings, twy’s, 30 sec pike stretch feet on box, 5 broad jumps, bar drills

  • Cleans
    Cleans: 2 pauses: 15min – 6 sets of: from 50%
    • L1: 3 pause power cleans (from just above knee, at hang and hh)
    • L2: 3 pause power cleans from floor (at hang, and hh)
    • L3: 3 pause cleans from floor (at hang,hh)
  • Conditioning: AMRAP
    11min AMRAP:
    • 15 wall balls
    • 12 kbs 28/20kg
    • 9 toes to bar

Cool down:
mobility: couch stretch


Monday 27 February 2017 - CrossFit

Warm up:
2min airdyne or jog, straight leg march, lunge stretch, 6 jumping pull ups/kipping, 5 wall squats, 10 m duck walk, 10 good mornings

  • Strength
    5 rounds:
    • 6 front squat from floor
    • 3 arch hollow swings+3 strict pull ups+3 c2b pull ups (can use band if needed)
  • Team Wod
    Team wod: of 2:
    Part A: 6min AMRAP:
    • 10 deadlift 120/80kg
    • 9 synchronised burpees
    3min rest
    Part B: 6 min AMCAP:
    • Airdyne/row (can switch out as often as like)

Cool down:
Mobility: foam roll


Friday 24 February 2017 - CrossFit

Warm up:
2min airdyne or row, 2 rounds 30 sec thoracic spine stretch, 5 pull ups/10 ring rows, 10m duck walks, then bar drills

  • 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
  • Snatch
    Snatch: 6 sets of: from 50%
    • L1: 3 pause power snatch from just above knee (hang and hh)
    • L2: Pause power snatch (h and hh)
    • L3: pause snatch ( h and hh)

Cool down:
Mobility: yoga stretch


Thursday 23 February 2017 - CrossFit

Warm up:
Leg swings, 30 sec pike stretch feet on box, 5 down dog push ups. 5 down to 1 shuttle run and sit ups

  • Gymnastics/strength
    4 rounds of:
    • 4 bar muscle ups(jumping/banded/bar on rack)
    • 6 wind mills per side
    • 8 weighted step ups
  • Conditioning
    3 rounds of:
    • 300m run
    • 21 kbs 24/16kg
    • 12 box jumps

Cool down:
Mobility work: foam roll 10min


Wednesday 22 February 2017 - CrossFit

Warm up:
Short run, then 3 rounds: 3 arch hollow swings-3 pull ups, 4 broad jumps. Then bar drills

  • Cleans
    Cleans: 15min – 6 sets of: from 50%
    • L1: 3 pause power cleans (from just above knee, at hang and hh)
    • L2: 3 pause power cleans from floor (at hang, and hh)
    • L3: 3 pause cleans from floor (at hang,hh)
  • 1RM Front Squat
    For Weight
  • Strength conditioning
    7 min AMRAP:
    • 7 DB hang cleans to over head 20/12.5kg
    • 7 toes 2 bar

Cool down:
Mobility: couch stretch and back


Tuesday 21 February 2017 - CrossFit

Warm up:
2 min airdyne, 2 rounds: 30 sec box stretch, 8 pvc raises, 30 sec seat pike stretch

  • skill
    2 rounds: 30 sec on 30 sec off
    • Head stand/crow pose
    • L- sit
  • Conditioning
    45sec on 15 sec rest x6 rounds of:
    • Airdyne
    • Sit ups
    • Jump rope
    • Alternating super man
    • Row
    • Shuttle run

Cool down:
mobility: foam roll -10min


Monday 20 February 2017 - CrossFit

Warm up:
2 rounds: 10m Inch worm, lunge stretch, 5 jumping / kipping Pull ups, 5 wall squats

  • Gymnastics/strength
    3 rounds:
    • Max kipping pull ups
    • 30 to 40 sec arch hold
    • 30 to 40 sec hollow hold on hands and feet
  • Conditioning
    10 min alternating EMOM:
    • 12 DB/Kb Thrusters
    • 6 Burpees
    2min rest
  • Conditioning
    10 min Alternating EMOM:
    • 12 DB/kb Snatch (alternating)
    • 40 double under’s

Cool down:
Mobility: twy’s, calves


Friday 17 February 2017 - CrossFit

Warm up:
400m run, 10 ring rows, 10 pvc pass through, 8 pvc raises, 10 oh squats, drills

  • Snatch
    Snatch: 6 min EMOM from 50%
    • L1: 1 hang power snatch,3 O.H squats
    • L2: 1 power snatch, 3 OH squats
    • L3: 1 snatch, 3 snatch balance
  • CrossFit Games open 16.3
    Open 16.3: 7 min AMRAP:
    • 10 Power snatch 35/25kg
    • 3 bar muscle ups/6 c2b pull ups

Cool down:
Mobility: banded shoulder stretch


Thursday 16 February 2017 - CrossFit

Warm up:
Kb warm up

  • Gymnastics/skill
    3 rounds: 30 sec on 30 sec off:
    • H.s hold/shoulder taps
    • Right Side plank hold
    • Left side plank hold
    • Back plank hold
  • Victor
    ‘Victor’
    3 rounds for time: 22min time cap
    • 30 double unders
    • 40 hang power clean 50/35kg (50%)
    • 50 one arm overhead dumbbell walking lunges (25 each arm)
    • 60 v-ups

    This work out is dedicated to Victor Short. A family member, a man with a big heart and one of Ballistix and CrossFit’s greatest supporters

Cool down:
Mobility work: yoga stretch


Wednesday 15 February 2017 - CrossFit

Warm up:
2min airdyne or row, Leg swings, bar drills

  • Cleans
    Cleans: 6 min EMOM from 50%
    • L1: 2 clean pulls, 2 hang power clean
    • L2: 2 clean pulls, 2 power cleans
    • L3: 2 clean pulls, 2 cleans
  • CrossFit Games open 16.4
    Open 16.4: 13 min AMRAP of:
    • 55 deadlifts 102/70kg
    • 55 wall ball
    • 55 cal row/airdyne
    • 55 hspu

Cool down:
Mobility: foam roll legs and back


Tuesday 14 February 2017 - CrossFit

Warm up:
3 rounds: 4 shuttle runs, 5 wall squats with pause, 5 ring rows, 5 down dog push ups.

  • Strength
    5 rounds:
    • 5 Front squat from 50%
    • Max strict pull ups (weight, bw, band)
  • Team Conditioning
    Teams of 3: 4 rounds for time
    • 12/15 cal Airdyne
    • 15 burpees
    • Front rack kb hold
    • Rest
    One person resting at a time. One person hold front rack for as long as it takes other person to do the cal airdyne and 15 burpees

Cool down:
mobility: hips and chest


Monday 13 February 2017 - CrossFit

Warm up:
Running drills, bar drills

  • Snatch
    Snatch: 6 min EMOM: From 50%
    • L1: 3 high hang power snatch
    • L2: 3 hang power snatch
    • L3: 3 hang snatch
    2min rest
  • Shoulder to Over head
    Shoulder to over head 6 min EMOM:
    • L1: 4 Push press
    • L2: 4 push jerk
    • L3: 4 split jerk
  • Conditioning
    5 rounds for time:
    • 150m run Run
    • 15 kbs 24/16kg
    • 60 sec front plank

Cool down:
Mobility: banded shoulder stretch


Friday 10 February 2017 - CrossFit

Warm up:
2min airdyne /row, 2 rounds: 10m inch worm, 5 broad jumps, 10 sit ups, 10 ring rows/5 pull ups

  • Gymnastics/skill
    30 sec on 30 sec rest 3 rounds:
    • Arch hollow swing
    • Ring muscle up(banded/feet on floor)
    • L -sit
  • Conditioning
    11min AMRAP:
    • 4 Turkish get ups
    • 8 Box jumps
    • 12 walking lunges with kb

Cool down:
Mobility: banded hip stretch


Thursday 9 February 2017 - CrossFit

Warm up:
Short run, Twy’s, duck walks, over the fence and under the fence, Drills with bar

  • 1RM Snatch
    For Weight
  • EMOM Strength
    Alternating EMOM: 10 MIN
    • 4 Halting cleans(L1: pause mid thigh, L2 & L3 at knee)
    • 4 push press
  • EMOM Strength
    Alternating 8min Emom:
    • 5 Single deadlift per leg
    • 5 db arnold press
  • Extra Aerobic work
    30 to 40 min airdyne or swim every 5 min 10 sit ups

Cool down:
Mobility work: banded shoulder stretch and hamstrings


Wednesday 8 February 2017 - CrossFit

Warm up:
2min row or airdyne, leg swings, 10 push ups with twist.

  • skill
    Short skill: muscle up tips 10min
  • Team long conditioning
    Team wod: in teams of 2 to 3 people
    32 min amrap:
    • 32 Wall balls
    • 64 double unders
    • 16 ring dips
    While one /2 people are busy with the movements the other team mate is on the row/aridyne for calories. So 2 scoring opportunities: max rounds and max calories
  • Extra Aerobic work
    Row: 8 x 500m 2min rest, 1 sec faster per 500 than last week

Cool down:
Mobility: yoga stretch


Tuesday 7 February 2017 - CrossFit

Warm up:
3 rounds: 30sec box stretch, 8 pvc raises, 10 over head squats, 5m lunge stretch

  • Gymnastics/skill
    3 rounds of:
    • 30s handstand hold
    • 40 sec arch hold
    • 40 sec hollow hold
  • Conditioning
    5 rounds for time: (can be done in team of 2 to 3)
    • 5 back squat at 70%
    • 150m run
    • 15 v-ups
  • Extra Aerobic work
    Airdyne: 45sec at 80% 15 sec rest x 24

Cool down:
mobility: couch stretch, back


Monday 6 February 2017 - CrossFit

Warm up:
3 rounds: 4 shuttle runs, 6 arch hollow swings, 5 wall squats, 6 down dog push ups. Then bar drills

  • Snatch
    Snatch: 3 Position :EMOM 6 MIN from 50%
    • L1: power snatch: 3 from hh, 3 from hang
    • L2: 2 from each:power snatch (hh,hang,floor)
    • L3: 2 from each: squat snatch (hh,hang,floor)
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • Extra Aerobic work
    Row: 4 x 1500m 1min rest same pace as last weeks 1000m

Cool down:
Mobility: foam roll 10min


Friday 3 February 2017 - CrossFit

Warm up:
3 rounds: 5 wall balls(pause at bottom of squat), 5 down dog push ups, 5 pull ups or ring rows, 5 sit ups

  • Gymnastics/skill
    3 rounds, 30 sec on 30 sec rest
    • Pistol squats
    • Ring muscle ups
    • Front bridge up downs
  • Cindy RX plus
    Cindy rx plus: 20min AMRAP:
    • 5 C2B Pull ups
    • 10 Clapping Push Ups
    • 15 Goblet squats 24/16kg
    Scale to normal Cindy, can use bands for pull ups.
  • Accessory work
    • Upright Barbell Rows, 2-4 reps, 5 sets
    • Weighted Strict Pull Ups, 2-3 reps, 4 sets
    • Bench Press, 2-3 reps, 4 sets
    • Pendlay Rows – 6-8 reps, 4 sets
    • Lying Leg Lowers, 8-10 reps - 3 sets
    • Rear Foot Eleveated Single Leg Squat, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    8 rounds of:
    • 30 double unders
    • 5 over box jumps
    • 5 power snatch 50kg/35kg
    • Rest one min
    Rest 4 min after 4 rounds

Cool down:
Mobility: banded hip and shoulder stretch


Thursday 2 February 2017 - CrossFit

Warm up:
3min airdyne/row/jog every 30s do 10 sec sprint. Bar drills

  • Clean and Jerk
    Cleans + 1 shoulder to over head: 6 min EMOM: at 40 to 50% focus technique
    • L1: 3 Hang power cleans + 1 press
    • L2: 3 power cleans+ 1 push jerk
    • L3: 3 cleans + 1 split jerk
  • CrossFit Games Open 15.1
    GAMES OPEN 15.1: 9 min AMRAP of:
    • 15 T2B/Knee raises
    • 10 Dead lifts 52/35kg
    • 5 snatches 52/35kg
  • CrossFit Games Open 15.1A
    6min cap:
    • 1 rep max clean and jerk
  • Extra Aerobic work
    30-40min airdyne every 5 min do 20 Sec hand stand hold/5m hand stand walk

Cool down:
Mobility work: yoga stretch, foam roll


Wednesday 1 February 2017 - CrossFit

Warm up:
3 rounds: 30sec box stretch, 8 pvc raises, 6 wall squats,4 pull ups/jumping pull ups

  • Skill/strength
    4 rounds:
    • 30 sec Head stand/crow
    • 6 Back squat from 60%
  • Conditioning
    6min AMRAP:
    • 6 HSPU/ Pike
    • 300m run
    4min rest
  • Conditioning 2
    6min AMRAP:
    • 4 tyre flips
    • 4 muscle ups (ring or bar, banded)/ c2b pull ups
  • Accessory work
    • Upright Barbell Rows, 2-4 reps, 5 sets
    • Weighted Strict Pull Ups, 2-3 reps, 4 sets
    • Bench Press, 2-3 reps, 4 sets
    • Pendlay Rows – 6-8 reps, 4 sets
    • Lying Leg Lowers, 8-10 reps - 3 sets
    • Rear Foot Eleveated Single Leg Squat, 4-6 reps/leg - 3 sets

Cool down:
Mobility: shoulders and back


Tuesday 31 January 2017 - CrossFit

Warm up:
Shuttle run and sit ups from 1 to 6, bar drills

  • Snatch
    Snatch: 7 min EMOM: from 50%
    • L1: 3 Hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
    Rest 2min
  • OHS or Snatch balance
    OHS or Snatch balance 6min EMOM:
    • L1: 4 OHS (Light weight)
    • L2: 3 OHS (From 50%)
    • L3: 3 Snatch balance (from 50%)
  • Team conditioning
    Teams of 3: 16min AMRAP
    • 200m row or airdyne
    • 30 m farmers carry with weight plates 10 to 20kg
    One person at a time.
  • Extra Aerobic work
    Airdyne: 45 sec on 15 sec rest x 22 at 80% effort

Cool down:
mobility: forearm stretch, foam roll


Monday 30 January 2017 - CrossFit

Warm up:
2min airdyne/skip, 10m inch worm, 10 arch hollow swings, 10 sit ups, lunge stretches

  • gymnastics/skill
    4 rounds:
    • 5 Neg hand stand push ups/strict/deficit
    • 2 Rope climbs
    • 30 sec L-sit
  • Conditioning
    9 MIN AMRAP of:
    • 9 kbs (heavy)
    • 9 targeted burpees
  • Accessory work
    • Upright Barbell Rows, 2-4 reps, 5 sets
    • Weighted Strict Pull Ups, 2-3 reps, 4 sets
    • Bench Press, 2-3 reps, 4 sets
    • Pendlay Rows – 6-8 reps, 4 sets
    • Lying Leg Lowers, 8-10 reps - 3 sets
    • Rear Foot Eleveated Single Leg Squat, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    Row: 6 x 1000m 1min rest 1 to 2 sec faster than last week

Cool down:
Mobility: banded shoulder stretch


Friday 27 January 2017 - CrossFit

Warm up:
Drills with pvc, pvc fran

  • 1RM Clean & Jerk
    For Weight
  • 'AIR FORCE'
    For time: 11min cap
    â?¢ 20 thrusters 45/30kg
    â?¢ 20 sumo deadlift high pulls
    â?¢ 20 push jerks
    â?¢ 20 ohs
    â?¢ 20 front squat
    4 burpees every min on min, start with burpees.
  • Strength
    In pairs: 4 x 5: alternating: 12min
    • Db bench press/floor press
    • One arm Kb bent over row
  • Accessory work
    • Upright Barbell Rows, 4-6 reps, 4 sets
    • Weighted Strict Pull Ups, 4-6 reps, 4 sets
    • Bench Press, 4-6 reps, 4 sets
    • Bent Over Reverse Flyes – 6-8 reps, 4 sets
    • Weighted Ab Mat Sit Ups, 20 reps - 3 sets
    • Rear Foot Eleveated Single Leg Squat, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    8 rounds with 1 min rest of:
    • 6 Hang power cleans 60/40kg
    • 6 bar facing burpees
    Rest 4 min after 4 rounds

Cool down:
Mobility: yoga stretch and twy


Thursday 26 January 2017 - CrossFit

Warm up:
Running drills

  • skill
    Short skill:6min : 30 sec on sec rest, work on alternate between:
    • kip for toes to bar
    • head stands
  • Conditioning
    45 sec work 15 sec rest of each 6 rounds. = 36min
    â?¢ Shuttle Run
    â?¢ Skip
    â?¢ Sit ups
    â?¢ Row
    â?¢ Airdyne
    â?¢ Mountain climbers
  • Extra Aerobic work
    30-40min airdyne every 5 min do 3-5 strict toes to bar

Cool down:
Mobility work: general stretch on mat


Wednesday 25 January 2017 - CrossFit

Warm up:
kb warm up

  • Skill/gymnastics
    3 rounds of:
    • 3-5 Bar Muscle up/banded/jumping bar muscle up
    • 30 sec Arch holds
    • 30 sec Hollow holds
  • Conditioning
    EMOM: 10 min alt:
    • 5 Thrusters 60/45kg
    • 40 double unders
    2min rest
  • Conditioning
    EMOM: 10 min alt:
    • 5 tempo dead lifts at 40% no dropping of bar
    • 6- 8 Over bar burpees
  • Accessory work
    • Upright Barbell Rows, 4-6 reps, 4 sets
    • Weighted Strict Pull Ups, 4-6 reps, 4 sets
    • Bench Press, 4-6 reps, 4 sets
    • Bent Over Reverse Flyes – 6-8 reps, 4 sets
    • Weighted Ab Mat Sit Ups, 20 reps - 3 sets
    • Rear Foot Eleveated Single Leg Squat, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    Row: 8 x 500m 2min rest, 1 sec faster per 500 than last week

Cool down:
Mobility: couch stretch and back


Tuesday 24 January 2017 - CrossFit

Warm up:
2min airdyne/row/skip, leg swings, 6 squat-hang-reach, bar drills

  • Snatch
    Snatch: EMOM 6 min (from 50%)
    • L1: 2 hang pulls,1 Hang p. snatch
    • L2: 2 pulls,1 power snatch
    • L3: 2 pulls, 1 snatch
    2min rest
  • Back Squat
    Back squat: 5 x 5 start at 60% rest 1:30min
  • Conditioning
    21-15-9 -6 of:
    • Box jump overs
    • Push press 45/30kg
  • Extra Aerobic work
    Airdyne: 45 sec on 15 sec rest x 20 at 80% effort

Cool down:
mobility: yoga stretch


Monday 23 January 2017 - CrossFit

Warm up:
400m jog, 6 down dog push ups, 10 wall squats, 10 sit ups, 10m inch worm, 10 jumping jacks

  • Gymnastics/skill
    3 rounds of:
    • 5-10 Hand stand push ups/pike
    • 30-40 sec Side bridges per side
    • 30 -40 sec Back bridge
  • CrossFit Games Open 14.4
    Games open 14.4: 14min AMRAP of:
    • 60 cal row (or airdyne/run)
    • 50 T2B
    • 40 Wall ball shots
    • 30 cleans 60/45kg
    • 20 muscle ups (c2b pull ups)

  • Accessory work
    • Upright Barbell Rows, 4-6 reps, 4 sets
    • Weighted Strict Pull Ups, 4-6 reps, 4 sets
    • Bench Press, 4-6 reps, 4 sets
    • Bent Over Reverse Flyes – 6-8 reps, 4 sets
    • Weighted Ab Mat Sit Ups, 20 reps - 3 sets
    • Rear Foot Eleveated Single Leg Squat, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    Row: 6 x 1000m 1min rest 1 to 2 sec faster than last week.

Cool down:
Mobility: foam roll


Friday 20 January 2017 - CrossFit

Warm up:
Kb warm up and bar drills

  • Cleans
    CLEANS: 6min EMOM: (from 50%)
    • L1: 2 hang pulls,1 Hang p. cleans
    • L2: 2 pulls,1 power cleans
    • L3: 2 pulls, 1 cleans
  • CrossFit Games Open 13.5
    Open 13.5: AMRAP 4min:
    • 15 thrusters
    • 15 c2b pull ups
    If you get 3 rounds in 4 min you get another 4 min, keep going .
    Cap at 12min. For today even if you don’t get 3 rounds in 4min keep going for 12min AMRAP
  • Accessory work
    Strict DB Press, 4-6 reps, 4 sets
    Strict Pull Ups, 4-6 reps, 4 sets
    Ring Dips, 4-6 reps, 4 sets
    Horizontal Ring Rows – 4-6 reps, 4 sets
    V-Ups, 20 reps - 3 sets
    Barbell Front Rack Step Ups, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    On the min: 8 rounds
    • 6 power snatch 45/30kg
    • Remainder min max double unders
    • 1min rest
    Rest 4 min after 4 rounds

Cool down:
Mobility: banded shoulder stretch and back


Thursday 19 January 2017 - CrossFit

Warm up:
Pvc pipe warm up, Tabata: alt arch hollow hold

  • Skill/strength
    3 rounds:
    • Pike circle round box/ 10m h.s walk
    • 10 Back squat from 50%
  • Conditioning
    3 rounds: for time
    • 25 kbs
    • 25 Double unders
    • 2min rest
  • Extra Aerobic work
    30 to 40 min alternating every 5min between airdyne and row also 2 wall walks every 5min

Cool down:
Mobility work: calves ,shoulders


Wednesday 18 January 2017 - CrossFit

Warm up:
400m jog, leg swings, box stretch, bar drills.

  • Snatch
    Snatch: EMOM 6MIN (from 50%)
    • L1: 3 Hang p.snatch
    • L2: 3 pos Power Snatch (hh,h,floor)
    • L3: 3 pos Snatch (hh,h,floor)
  • Team conditioning
    Team of 3:
    5 km Row for time.
    You can switch when ever you want to. Each person must row at least twice. Can switch more often if you like
  • Accessory work
    Strict DB Press, 4-6 reps, 4 sets
    Strict Pull Ups, 4-6 reps, 4 sets
    Ring Dips, 4-6 reps, 4 sets
    Horizontal Ring Rows – 4-6 reps, 4 sets
    V-Ups, 20 reps - 3 sets
    Barbell Front Rack Step Ups, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    Row: 7 x 500m 2min rest , 1 sec faster than last week per 500m

Cool down:
Mobility: glutes, hip flexors, quads


Tuesday 17 January 2017 - CrossFit

Warm up:
2min row/airdyne, 10 push up with twist, 10 sit ups, lunge stretch, 10 arch hollow swings

  • Gymnastic skill/strength
    5 rounds: for quality(can work in groups of 3)
    • 2 Leg less rope climbs
    • 5 Strict press
    • 30 sec L-sit:
  • CrossFit Games Open 12.1
    Open 12.1: 7min AMRAP: Targeted burpees (6inch)
  • Extra Aerobic work
    Airdyne: 30sec at 85% 30sec rest x 30

Cool down:
mobility: couch stretch


Monday 16 January 2017 - CrossFit

Warm up:
1). Straight leg march, 6 down dogpush ups, step and reach toes alt legs, high knees, butt kicks

2). Drills with bar.

  • Cleans
    Cleans: EMOM 6min (from 50%)
    • L1: 3 Hang power cleans
    • L2: 3 pos power cleans(hh,h,floor)
    • L3: 3 pos cleans (hh,h,floor)
  • Front Squat
    Front squats: 5x5 start at 50%
  • Strength conditioning
    5 rounds: (can work in group of 3)
    • 40m one arm farms carry (switch arm every 10m)
    • 10 ring dips
    • 10 good mornings/back extensions
  • Accessory work
    Strict DB Press, 4-6 reps, 4 sets
    Strict Pull Ups, 4-6 reps, 4 sets
    Ring Dips, 4-6 reps, 4 sets
    Horizontal Ring Rows – 4-6 reps, 4 sets
    V-Ups, 20 reps - 3 sets
    Barbell Front Rack Step Ups, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    Row: 6 x 1000m with 1min rest

Cool down:
Mobility: twy’s, foam roll hamstrings, glutes, quads.


Friday 13 January 2017 - CrossFit

Warm up:
Leg swings,kb warm up

  • short skill
    Short skill: 5min: double unders: flight sim 5-10-15-20-25-30-35-40-45-50
  • 'Nick'
    Nick’ 38min cap
    12 rounds for time of:
    • 10 db hang squat cleans 20/15kg
    • 6 Hand stand push ups on dumbbells/ pike push ups
  • Extra Aerobic work
    8 rounds of:
    • 5 thrusters
    • 7 bar facing burpees
    • 1min rest
    Rest 4 min after 4 rounds

Cool down:
Mobility: legs and shoulders


Thursday 12 January 2017 - CrossFit

Warm up:
Pvc warm up

  • gymnastics/skill
    Tabata: 6 min alt:
    • Wall balls (for accuracy)
    • Front bridge
  • Conditioning
    20min amrap:
    • 150 m run
    • 3 Heavy front squat 80% of clean
    • 6 over head lunges 20 kg plate or db’s
    • 9 c2b pull ups
  • Extra Aerobic work
    30 to 40min airdyne every 5 min do 10 shoulder taps in handstand

Cool down:
Mobility work: glutes and upper back


Wednesday 11 January 2017 - CrossFit

Warm up:
2min airdyne or row, straight leg march, squat –hang – reach, twy’s, bar drills

  • Snatch
    SNATCH: 7 min EMOM (from 50%)
    • L1: 3 Hang snatch
    • L2: 3 power snatch
    • L3: 3 snatch
  • Conditioning
    7 min amrap: 2-4-6-8 ect reps of
    • Dead lift 100/75kg/60%
    • V-ups
    5min rest
    7min amrap: 2-4-6-8 ect reps of:
    • Power cleans 60/40kg /60%
    • Pistols /with band/on to box
  • Extra Aerobic work
    Row: 500m x 7 with 2min rest

Cool down:
Mobility: back and hips


Tuesday 10 January 2017 - CrossFit

Warm up:
Arch hollow swings, inch worms, burpee shuttle run

  • gymnastics
    Tabata: 4min (alt)
    • arch hold
    • hollow hold
    tabata: 4min
    • strict pull up
  • CrossFit Games Open 12.3
    Open wod 12.3: 18 min AMRAP of:
    • 15 box jumps
    • 12 push press 52/35kg
    • 9 T2B
  • Extra Aerobic work
    Airdyne: 30s on 30sec rest x 30

Cool down:
mobility: foam roll


Monday 9 January 2017 - CrossFit

Warm up:
6 down dog push ups, lunge stretch, 3 rounds: 5 wall balls and10 sit ups, bar drills

  • Cleans
    CLEANS: 7min EMOM: (from 50%)
    • L1: 3 Hang cleans
    • L2: 3 power cleans
    • L3: 3 cleans
  • ballistix bench mark 1
    3 rounds: for time of:
    • 25 kbs 24/16kg
    • 25 burpees
  • Extra Aerobic work
    Row: 6 x 1000m with 1 min rest

Cool down:
Mobility: hamstings, glutes, back


Friday 6 January 2017 - CrossFit

Warm up:
3 to a rowing machine, 6 frames of closest to 100m. duck walks, kb: squat –hang –reach, Russian swings, lunges

  • Strength
    FRONT SQUAT and push press:
    • 6 x 3 + 1
  • Conditioning
    For total time:
    21-15-9 reps of:
    • Ring dips
    • Kbs (heavy)
    3min rest
    800m run

Cool down:
Mobility: yoga stretch


Thursday 5 January 2017 - CrossFit

Warm up:
Leg swings, bar drills

  • Snatch
    Snatch: EMOM 6MIN (from 50%)
    • L1: 3 Hang snatch
    • L2: 3 Power Snatch
    • L3: 3 Snatch
  • Team conditioning
    Teams of 3: 17min amrap(distance row + distance carried)
    • Station 1: Row for distance
    • Station 2: 30m Farmers carry(kb)
    • Station 3: 30m Front rack carry (kb)
    • Station 3: rest
    One person on row, one person carrying, one person resting.

Cool down:
Mobility work: forearms and general stretch.


Wednesday 4 January 2017 - CrossFit

Warm up:
Pvc pipe drills

  • Strength and skill
    • Hollow hold: 4 x 20-30sec
    • Head stand: 4 x 30 sec
    • BACK SQUAT: 4 x 6
  • CrossFit Games Open 11.4
    10min AMRAP of:
    • 60 bar facing burpees
    • 30 Over head squats 55/40kg
    • 10 muscle ups/chest 2 bar pull ups

Cool down:
Yoga stretch


Tuesday 3 January 2017 - CrossFit

Warm up:
1). 2min airdyne or row, twy’s, lunge strectch, 10 push ups with twist

2). Drills with bar

  • Cleans
    Cleans: EMOM 6min
    â?¢ L1: 3 Hang power cleans
    â?¢ L2: 3 power cleans
    â?¢ L3: 3 cleans
    3min rest
  • Shoulder to Over head
    Shoulder to over head: EMOM 6min
    • L1: 3 Press
    • L2: 3 push press
    • L3: 3 push jerk
  • Strength
    5 rounds for time:
    • 6 strict pull ups
    • 9 thrusters 50/35kg

Cool down:
mobility: banded shoulder stretch


Monday 2 January 2017 - CrossFit

Warm up:
Straight leg march, running drills, 6 down dog push ups

  • Skill
    3x 30 sec handstand hold
  • Conditioning: 'Happy 2017'
    For time:
    • 20 shuttle runs/20 cal row
    • 17 jumping squats/wall balls
    • 20 burpees
    • 17 jumping squats/wall balls
    • 20 v-ups/ t2b
    • 17 jumping squats/wall balls
    • 20 shuttle runs/20 cal airdyne
    • 17 jumping squats/wall ball
    • 20 Push ups/ring dips
    • 17 jumping squats/wall balls
    • 20 good mornings/back extensions
    • 17 jumping squats/wall balls
    • 20 pike/handstand push ups

Cool down:
Foam roll


Friday 30 December 2016 - CrossFit

Warm up:
Running drills, lunge stretch, 6 down dog push ups

  • Gymnastics skill
    Hand stand walk practice:
    • 5 x 5m to 10m
    • Rest 1 to 2 min between
    If cant hand stand walk then 3 to 5 wall walks
  • Conditioning: 50's
    • 50 Double Unders - buy in
    • 50 sit ups
    • 500m run
    • 50 walking lunges
    • 500m run
    • 50 alternating superman
    • 500m run
    • 50 lateral over rolled up towel jumps
    • 500m run
    • 50 double under - buy out



Cool down:
Mobility: yoga stretch


Thursday 29 December 2016 - CrossFit

Warm up:
15 of each Leg swings, 5 tuck jumps

  • Conditioning
    21-15-9-15-21 reps for time of:
    • Jumping squats
    • Burpees

Cool down:
Mobility work: calves and general stretch


Wednesday 28 December 2016 - CrossFit

Warm up:
3 rounds:
• 20 sec Sit pike stretch
• 20 handstand shoulder taps

  • Core challenge
    AMRAP 20 min:
    • 20 Sit ups
    • 100m Run
    • 20 V-Ups
    • 100m Run
    • 40 mountain climbers
    • 100m Run
    • 40s Plank

Cool down:
Mobility: shoulders and down dog stretch


Tuesday 27 December 2016 - CrossFit

Warm up:
6 down dog push ups, lunge stretch, running drills

  • Strength
    Using something to hang on to, branch, beam/rafter, etc, perform:
    • 5-10 Strict Pull ups, 5 sets
  • Conditioning
    For time:
    • 1km run
    • 100 air squats
    • 50 push ups

Cool down:
mobility: chest, hamstrings, quads


Monday 26 December 2016 - CrossFit

Warm up:
2 rounds: 5 squat-hang-reach, 10 straight leg march, 5 tuck jumps

  • Odd object Grace
    Odd Object Grace – Using any weighted odd object (eg: log, heavy bag, rock) complete:
    • 30 floor to over head for time
  • Annie
    ‘Annie’ 50-40-30-20-10 reps for time of:
    • Double unders
    • Sit ups
    If you don’t have a jump rope, replace these with Tuck Jumps

Cool down:
Mobility: stretch calves and abbs


Friday 23 December 2016 - CrossFit

Warm up:
10m inch worm, 10 jumping jacks, 6 down dog push ups, 10m lunge stretch.

  • 12 DAYS OF CHIRSTMAS
    Complete like the song in ascending order eg: 1, then 2,1, then 3,2,1 till you get to 12 then back down again.
    Reps of:
    • 1 hand stand/pike push up
    • 2 pistols –alternate legs(1 per leg)
    • 3 v-ups
    • 4 push ups
    • 5 tuck jumps
    • 6 alternating superman’s(on hands and knees)
    • 7 burpees
    • 8 walking lunges
    • 9 side plank up downs-per side
    • 10 second L-sit hold/attempt-on floor
    • 11 air squats
    • 12 sit ups

Cool down:
yoga stretch


Thursday 22 December 2016 - CrossFit

Warm up:
15 of Leg swings, 6 squat-hang-reach, 10 side stretch

  • Strength/skill
    With broomstick
    • 10 Over head squat with 2s pause at bottom, 4 sets
  • Conditioning
    8 rounds of:
    • 10 box jumps
    • 30 mountain climbers
    • 1 min rest
    Rest 4min after 4 rounds

Cool down:
A good 10 - 15 min stretch


Wednesday 21 December 2016 - CrossFit

Warm up:
Running drills, loosen up ankles-funny walks

  • Skill/strength
    3 rounds of 30 - 40sec:
    - Hollow hold
    - Arch hold
  • Conditioning
    10-9-8-7-6-5-4-3-2-1 of:
    - Sit ups
    - 20m shuttle runs

Cool down:
General all body stretch


Tuesday 20 December 2016 - CrossFit

Warm up:
Lunge stretch, running drills, 10 push ups with twist

  • Gymnastics skill
    3-5 sets: 10m Handstand Walk or 20 shoulder taps
  • Conditioning
    Long 30-40min run/row/ swim
    Every 5 min do 5 burpees

Cool down:
mobility: good stretch on calves, hamstrings, quads


Monday 19 December 2016 - CrossFit

Warm up:
15 of each Leg swings, 6 down dog push ups, 5 wall squats

  • Tempo work: (slowly down pause quick up pause)
    3 rounds:
    - 15 Squats (3s down, pause 1s, quick up)
    - Max Reps Push ups
  • Conditioning
    3 rounds:
    - 12 Reverse lunges per leg
    - 20 Sit ups
    - 200m Run

Cool down:
Mobility: good stretch chest and legs


Friday 16 December 2016 - CrossFit

Warm up:
400m run, running drills, inch worms, lunge stretch

  • Gymnastics skill
    EMOM: 6 min: 4-6 t2b practice
  • Public holiday team wod
    Public holiday wod: team wod, 3 to 4 people: 35 min amrap
    • 15 Tires flips
    • 60m Sled push
    • 15 axle bar shoulder to over head
    • 60 m Farmers carry
    • 15 cleans 40/60kg
  • Accessory work
    Push Jerk into slow lowering of bar, 1-2 reps,76 sets (Heavier than last week)
    15s AMRAP Strict Pull Ups, rest 15s, 8 sets
    Practice Muscle Up Transitions (Bar) with a band, 4-6 reps - 3 sets (Thinner band then last week)
    Pendlay KB Rows – 4-6 reps, 3 sets
    15s AMRAP Toes to Bar, rest 15s, 12 sets
    Barbell Lunges, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    @ 95% effort
    5 Thrusters @ 50/30kg
    12 Lateral Jumps Over the Bar
    Remainder of the minute, AFAP Airdyne
    Rest 1min
    8 sets
    Rest 5min after 4 sets

Cool down:
Mobility: good yoga stretch


Thursday 15 December 2016 - CrossFit

Warm up:
2min skipping, bar rills

  • cleans
    • 6 min emom: 3 cleans at 65% -75%(L1 from above knee)
    • 3 min rest
  • Shoulder to over head
    • 6 min emom: 3 push press/jerk at 65-75
  • Conditioning
    For time: 21-15-9 of
    • Deadlifts 100/70kg
    • Ring dips/box dips
  • Extra Aerobic work
    40min total work time, alternating between AD and rower
    Every 5th minute, complete 3 Windmills per arm

Cool down:
Mobility work: foam roll: ham strings and back


Wednesday 14 December 2016 - CrossFit

Warm up:
2min jog/airdyne: pvc pipe pass through, ohs, raises.

  • Gymnastics skill
    3 rounds: 30sec on 30 sec rest:
    • Arch hollow swing + pull up
    • Top of push up hold
    • On floor leg raises
    • Alter legs DB weighted step ups
  • Conditioning
    20min amrap:
    • 5 c2b pull/jumping c2b pull ups
    • 10 med ball sit ups
    • 15 wall balls
  • Accessory work
    Push Jerk into slow lowering of bar, 1-2 reps,76 sets (Heavier than last week)
    15s AMRAP Strict Pull Ups, rest 15s, 8 sets
    Practice Muscle Up Transitions (Bar) with a band, 4-6 reps - 3 sets (Thinner band then last week)
    Pendlay KB Rows – 4-6 reps, 3 sets
    15s AMRAP Toes to Bar, rest 15s, 12 sets
    Barbell Lunges, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    500m Row @ 2k pace less 8s
    Rest 2min x 10 sets

Cool down:
Mobility: squat hold and chest


Tuesday 13 December 2016 - CrossFit

Warm up:
Bar drills

  • Snatch
    Snatch complex: 6 min EMOM: 65 to 75%
    • L1: 1 high hang power Snatch ,1 hang power Snatch, 1 Power Snatch
    • L2: 1 hang power Snatch, 1 power Snatch, 1 Snatch
    • L3: 1 high hang Snatch , 1 hang Snatch, 1 Snatch
  • Strength
    8min EMOM ALT:
    • 5 Push Ups (weigthed-weight plate on back/banded/bw)
    • 5 pistols per leg
  • Conditioning
    For time:
    • 400m run
    • 15 squat snatch 60/40kg/70%
    • 400m run
    • 12 power snatch
    • 400m run
    • 9 OH squats
  • Extra Aerobic work
    30s Airdyne @ 85%
    30s rest / walk
    x 28

Cool down:
mobility: banded shoulder stretch


Monday 12 December 2016 - CrossFit

Warm up:
15 Leg swings, 6 down dog push ups, 6 arch hollow swings

  • Team gymnastics wod
    Team wod: 3 people
    Amrap 12 min: share reps evenly between each other
    • 15 hand stand/pike push ups
    • 15 m arch hollow rolls
    • 9 rope climbs
  • Conditioning
    4 min: amrap:
    • 30 Double unders
    • 10 kbs heavy
    2 min rest
    4 min: amrap:
    • 30 double unders
    • 5 pull ups/ring rows
    2 min rest
    4 min: amrap:
    • 30 double unders
    • 10 sumo deadlift high pulls
  • Accessory work
    Push Jerk into slow lowering of bar, 1-2 reps,76 sets (Heavier than last week)
    15s AMRAP Strict Pull Ups, rest 15s, 8 sets
    Practice Muscle Up Transitions (Bar) with a band, 4-6 reps - 3 sets (Thinner band then last week)
    Pendlay KB Rows – 4-6 reps, 3 sets
    15s AMRAP Toes to Bar, rest 15s, 12 sets
    Barbell Lunges, 4-6 reps/leg - 3 sets
  • Extra aerobic work
    Row 1.3k, rest 1:00min, x 5, increasing pace each set (same pace as last week)

Cool down:
Mobility: good all round stretch(yoga)


Friday 9 December 2016 - CrossFit

Warm up:
2min shuttle run, leg swings, bar drills

  • Accessory work
    Push Jerk into slow lowering of bar, 2-4 reps, 6 sets (Heavier than last week)
    30s AMRAP Strict Pull Ups, rest 30s, 6 sets
    Practice Muscle Up Transitions (Bar) with a band, 6-8 reps - 3 sets
    Pendlay Dumbell Rows – 4-6 reps/arm, 3 sets
    30s AMRAP Toes to Bar, rest 30s, 6 sets
    Barbell Lunges, 6-8 reps/leg - 3 sets
  • Cleans
    Cleans complex: every 1:30 for 6 sets, start at 65% work up in weight if form is good.
    • L1: 1 hang power clean, 2 power clean, 1 push press
    • L2: 2 power clean, 1 squat clean, 1 push jerk
    • L3: , 1 power clean, 2 squat clean, 1 split jerk
  • Extra Aerobic work
    @ 95% effort
    5 Power Snatch @ 50/30kg
    5 Over the Bar Burpees
    40 DU’s
    Rest 1min
    8 sets
    Rest 5min after 4 sets
  • Airdyne 30sec sprint high
    5 rounds: 30sec on 3:30 rest score high calories
  • Airdyne 30sec sprint low
    5 rounds: 30 sec on 3:30 rest Score lowest calories

Cool down:
Mobility work: foam roll legs


Thursday 8 December 2016 - CrossFit

Warm up:
2min jog/airdyne/row, 2 rounds: 30sec box stretch, 6 arch hollow swings, 10 push ups with twist, 5 tuck jumps

  • Gymnastics skill/strength
    5 rounds:
    • 5 Bar muscle up /transition
    • 6 DB floor press
  • Conditoning
    AMRAP 10 Min:
    • 15 Kbs 24/16kg
    • 10 Over the box burpees
  • Extra Aerobic work
    40min total work time, alternating between AD and rower
    Every 5th minute, complete 5-10 HSPU

Cool down:
Mobility: chest and shoulders(t-w-y’s)


Wednesday 7 December 2016 - CrossFit

Warm up:
Funny walks, Running drills, squat-hang -reach

  • Accessory work
    Push Jerk into slow lowering of bar, 2-4 reps, 6 sets (Heavier than last week)
    30s AMRAP Strict Pull Ups, rest 30s, 6 sets
    Practice Muscle Up Transitions (Bar) with a band, 6-8 reps - 3 sets
    Pendlay Dumbell Rows – 4-6 reps/arm, 3 sets
    30s AMRAP Toes to Bar, rest 30s, 6 sets
    Barbell Lunges, 6-8 reps/leg - 3 sets
  • Skill
    EMOM: 6min: 3-5 T2B/Knee to elbow(work on the kipping motion)
  • Extra Aerobic work
    500m Row @ 2k pace less 8s
    Rest 2min x 9 sets
  • Med ball .22
    For time: 35min time cap
    • 800m run
    • 22 wall balls
    • 22 sit ups(can use ab mat)
    • 400m
    • 22 wall balls
    • 22 v-ups
    • 400m run
    • 22 wall balls
    • 22 med ball sit ups
    • 800m run

Cool down:
mobility: stretch on mat: hips, calves, abs.


Tuesday 6 December 2016 - CrossFit

Warm up:
1). Pvc pass troughs, pvc raises, oh duck walks, oh squats

2). Drills with bar

  • Snatch
    Snatch: EMOM 7 sets from 65%
    • L1: 3 hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
  • 1RM Push Press
    For Weight
  • Strength conditioning
    5 rounds for time of:
    • 6 OH Squats 50/35kg
    • 4 ring muscle ups/ 6 c2b pull ups/c2b jumping pull ups
  • Extra Aerobic work
    30s Airdyne @ 80%
    30s rest / walk
    x 28

Cool down:
mobility: banded shoulder stretch


Monday 5 December 2016 - CrossFit

Warm up:
2 rounds: 5 down dog push ups, 10 wall squats, 5 pull ups/jumping pull ups, 10 sit ups

  • Gymnastics skills
    Teams of 3: 3 rounds each
    • 2 legless rope climbs
    • 20 right side plank up/downs
    • 10 hand stand/pike push ups each
    • 20 left side plank up/downs
  • Conditioning
    6 rounds of:
    • 3 Dead lift
    • 3 Power clean (70-80%)
    • 3 Front squat
  • Accessory work
    Push Jerk into slow lowering of bar, 2-4 reps, 6 sets (Heavier than last week)
    30s AMRAP Strict Pull Ups, rest 30s, 6 sets
    Practice Muscle Up Transitions (Bar) with a band, 6-8 reps - 3 sets
    Pendlay Dumbell Rows – 4-6 reps/arm, 3 sets
    30s AMRAP Toes to Bar, rest 30s, 6 sets
    Barbell Lunges, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    Row 1.3k, rest 1:00min, x 5, increasing pace each set (same pace as last week)

Cool down:
Mobility work: banded Samson stretch


Friday 2 December 2016 - CrossFit

Warm up:
2min row/airdyne, leg swings bar drils

  • Olympic lift/strength
    • 6 min emom: 5 cleans at 60% -70%(L1 from above knee)
    • 3 min rest
    • 6 min emom: 5 push press/jerk at 60-70%
  • Conditioning
    3min AMRAP Thrusters @ 45/30kg – Start each minute with 2x rope climbs / 6 pull ups
    Rest 2min
    X3 sets
    Score is lowest set of thrusters in 1 minute
  • Accessory work
    Push Press into slow lowering of bar, 4-6 reps, 4 sets (Heavier than last week)
    4min AMRAP Strict Pull Ups
    Practice Muscle Up Transitions (Bar), 6-8 reps - 3 sets
    Pendlay Barbell Rows – 4-6 reps/arm, 3 sets
    5min AMRAP Toes to Bar
    Barbell Step Ups, 4-6 reps/leg - 3 sets (heavier than last week)
  • Extra Aerobic work
    @ 95% effort
    15 SDHP @ 32/20kg
    40 DU’s
    5 Hang Power Cleans @ 60/40kg
    Rest 1min
    8 sets
    Rest 5min after 4 sets

Cool down:
Mobility: 2x 1 min ohs hold


Thursday 1 December 2016 - CrossFit

Warm up:
2 rounds: 30sec box stretch, 8 pvc raises, 5 squat-hang-reach, 5 ohs

  • Gymnastics skill
    12min AMRAP:
    • 4-6 Arch hollow swing + pull up
    • 10m Inch Worm
    • 6 Strict leg raises/t2b
    • 4-6 /leg Pistols on to box/neg onto box/one leg balance-alternating legs
  • Conditioning
    20min AMRAP of:
    • 50 double unders
    • 30m walking lunges
    • 30m bear crawl
  • Extra Aerobic work
    40min Airdyne / Row
    Every 8th minute perform 1 round of strict Cindy

Cool down:
mobility: foam roll glutes and quads


Wednesday 30 November 2016 - CrossFit

Warm up:
kb warm up

  • Snatch complex
    Snatch complex: every 1:30 for 6 sets, start at 60% work up in weight if form is good.
    • L1: 1 high hang power Snatch ,1 hang power Snatch, 1 Power Snatch
    • L2: 1hang power Snatch, 1 power Snatch, 1 OHS/Snatch Balance
    • L3: 1 Snatch pull, 1 power Snatch, 1 squat Snatch
  • Conditioning
    11min amrap:
    • 4 broad jumps
    • 6 DB Man Makers
    • 8 kbs (heavy
  • Accessory work
    Push Press into slow lowering of bar, 4-6 reps, 4 sets (Heavier than last week)
    4min AMRAP Strict Pull Ups
    Practice Muscle Up Transitions (Bar), 6-8 reps - 3 sets
    Pendlay Barbell Rows – 4-6 reps/arm, 3 sets
    5min AMRAP Toes to Bar
    Barbell Step Ups, 4-6 reps/leg - 3 sets (heavier than last week)
  • Extra aerobic work
    500m Row @ 2k pace less 8s
    Rest 2min x 9 sets

Cool down:
Mobility: shoulder and chest


Tuesday 29 November 2016 - CrossFit

Warm up:
2min shuttle run/airdyne, 6 down dog push ups, 10 sit ups, 10 wall squats, 6 per side: scorpion kicks

  • Gymnastics
    12min AMRAP:
    • 2 Turkish get ups (per arm)db
    • 40s Arch hold
    • 12 Shoulder taps: in hand stand or at angle/circle round box (1 each direction)
    • 40s Hollow hold
  • Strength
    Front squat: 5x5 (start at 60%)
  • Conditioning 1
    For time 21-15-9 of:
    • SDHP KB 32/24KG
    • Toes to bar
    Rest 3min
  • Conditioning 2
    For time: 800m run
  • Extra aerobic work
    30s Airdyne @ 90%
    30s rest / walk
    x 25

Cool down:
Mobility: back and hips


Monday 28 November 2016 - CrossFit

Warm up:
Straight leg march, duck walk, lunge stretch, bar drills

  • Cleans
    Cleans complex: every 1:30 for 6 sets, start at 60% work up in weight if form is good.
    • L1: 1 high hang power clean ,1 hang power clean, 1 power clean
    • L2: 1 clean pull, 1 power clean, 1 squat clean
    • L3: 1 clean pull, 1 power clean, 1 squat clean
  • Team conditioning
    Team of 3: 19min amrap of:
    • 15/12 cal airdyne
    • 30m front rack kb carry
    • rest
    one person at a time. Once everyone has done 1 cycle =1 round
  • Accessory work
    Push Press into slow lowering of bar, 4-6 reps, 4 sets (Heavier than last week)
    4min AMRAP Strict Pull Ups
    Practice Muscle Up Transitions (Bar), 6-8 reps - 3 sets
    Pendlay Barbell Rows – 4-6 reps/arm, 3 sets
    5min AMRAP Toes to Bar
    Barbell Step Ups, 4-6 reps/leg - 3 sets (heavier than last week)
  • Extra aerobic work
    Row 1.2k, rest 1:00min, x 5, increasing pace each set (same pace as last week)

Cool down:
Mobility work: foam roll


Friday 25 November 2016 - CrossFit

Warm up:
Inch warm, lunge stretch, shuttle run and burpees

  • Gymnastics/strength
    • Ring muscle ups/transitions: 5 x 5
    • OH Squat: 5 x5
  • Team wod
    6 rounds for time: 2 person team
    â?¢ Amrap Cal on row / airdyne
    â?¢ 5 cleans 60/40kg/10 heavy kbs
    â?¢ 10 front rack rev lunges
    Total cal get deducted from your finish time
  • Accessory work
    Push Press into slow lowering of bar, 4-6 reps, 4 sets
    AMRAP Strict Pull Ups into AMRAP Kipping Pull Ups, 3-4 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    Bent Over DB Rows – 4-6 reps/arm, 3 sets
    AMRAP Strict T2B into AMRAP Kipping T2B, 3-4 sets
    Barbell Step Ups, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    @ 95% effort
    8 Push Press @ 50/30kg
    20 Lateral Jumps over bar
    5 Hang Power Snatches @ 50/30kg
    Rest 1min
    8 sets
    Rest 5min after 4 sets

Cool down:
Mobility: couch stretch


Thursday 24 November 2016 - CrossFit

Warm up:
Pvc pipe warm up: pass troughs, thrusters, ohs, good mornings

  • Skill
    Short skill: 6min emom 5 to 6 arch hollow swing/kipping pull ups/ butterfly pull ups
  • Conditioning
    Alternating EMOM:
    1. 10min:
    â?¢ 4 Wall walks
    â?¢ 15 Wall balls
    2. 10min:
    â?¢ 20 Russian kb swings
    â?¢ 20 Sit ups
    3. 10min:
    â?¢ 15 DB push press
    â?¢ 50 duâ??s /75 single skips
  • Extra Aerobic work
    40min Airdyne / Row
    Every 5th minute perform 1 skin the cat

Cool down:
mobility: banded shoulder stretch


Wednesday 23 November 2016 - CrossFit

Warm up:
1). 2min airdyne/row/run

2). Drills with bar/pvc pipe

  • Snatch
    Snatch: EMOM 6 sets from 60%
    • L1: 5 hang power snatch
    • L2: 5 power snatch
    • L3: 5 snatch
  • 1RM Ring Dip
    Work to 1RM weighted ring dip
  • Strength conditioning
    5 rounds from time:
    â?¢ 15 jumping squat
    â?¢ 5 Strict pull ups/L-Sit pull ups (band, bw, weighted)
  • 3RM Bodyweight Ring Dips
    Work to 3 body weight /thin band ring dips
  • Accessory work
    Push Press into slow lowering of bar, 4-6 reps, 4 sets
    AMRAP Strict Pull Ups into AMRAP Kipping Pull Ups, 3-4 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    Bent Over DB Rows – 4-6 reps/arm, 3 sets
    AMRAP Strict T2B into AMRAP Kipping T2B, 3-4 sets
    Barbell Step Ups, 4-6 reps/leg - 3 sets
  • Extra aerobic work
    500m Row @ 2k pace less 8s
    Rest 2min x 8 sets

Cool down:
Mobility: lats and hips


Tuesday 22 November 2016 - CrossFit

Warm up:
2 rounds:30sec box stretch, 8 pvc raises, straight leg march, 6 each side scorpion kicks

  • Gymnastics
    30s on 30s rest: 3 rounds
    • right side star fish bridge(straight arm)
    • Feet on box hold hand stand(pike)
    • Left side star fish bridge(straight arm)
    • Leg less rope climbs
  • Team WOD
    Amrap: 20 min: Teams of 2:
    • 5 pike/strict/strict deficit hspu (each)
    • 150m run –together
    • 10 deadlift 120/80kg(each)
  • Extra aerobic work
    45s Airdyne @ 90%
    15s rest / walk
    x 24

Cool down:
Mobility work: back and hamstrings


Monday 21 November 2016 - CrossFit

Warm up:
2min airdyne/jog, bar drills

  • Olympic lift
    • 6 min emom: 5 cleans from 60% (L1 from above knee)
    • 3 min rest
    • 6 min emom: 5 push press/jerk
  • Conditoning
    For time: 15-12-9 of:
    • Thrusters: 45/30kg
    • Over bar burpees
    4min rest
    For time: 21-15-9 of:
    • Kb 24/16kg
    • Box jumps
  • Accessory work
    Push Press into slow lowering of bar, 4-6 reps, 4 sets
    AMRAP Strict Pull Ups into AMRAP Kipping Pull Ups, 3-4 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    Bent Over DB Rows – 4-6 reps/arm, 3 sets
    AMRAP Strict T2B into AMRAP Kipping T2B, 3-4 sets
    Barbell Step Ups, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    Row 1.1k, rest 1:00min, x 5, increasing pace each set (same pace as last week)

Cool down:
Mobility: foam roll legs


Friday 18 November 2016 - CrossFit

Warm up:
Kb warm up

  • Gymnastics
    Alternating sets: 30s on 30s rest:
    • Arch hollow swings (get hips high as possible)
    • Pistols/one leg balance-alternating legs
    • Arch hold
    • L -sit
  • Conditioning
    5 rounds for time of: (20min cap)
    • 6 one arm kb push press (per arm)
    • 12 Goblet squats
    • 12 toes to bar/v-ups
  • Extra Aerobic work
    @ 95% effort
    10 Wall Balls
    5 Over the Bar Burpees
    5 Hang Power Cleans @ 65/45kg
    Rest 1min
    8 sets
    Rest 5min after 4 sets
  • Accessory work
    Negative HSPU (slow), 4-6 reps, 4 sets
    AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    Bent Over Barbell Rows – 4-6 reps/arm, 3 sets
    Kipping T2B, AMRAP Sets - 3-5 sets
    Barbell Step Ups, 4-6 reps/leg - 3 sets

Cool down:
mobility: hips and back


Thursday 17 November 2016 - CrossFit

Warm up:
Running drill, pvc warm up

  • Snatch
    Snatch: every 1:30 for 6 sets, start at 60% work up in weight if form is good.
    • L1: 2 High hang(mid thigh), 1 hang (just above knee) power snatch
    • L2: 1 high hang, 1 hang, 1 floor power snatch
    • L3: 1 high hang, 1 hang, 1 floor snatch
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups
  • Extra Aerobic work
    40min Airdyne / Row
    Every 5th minute perform 3 pistols per leg

Cool down:
Mobility: banded shoulder stretch


Wednesday 16 November 2016 - CrossFit

Warm up:
2min airdyne or run, 10 push up with twist, 10 sit ups, lunge stretch

  • Gymnastics
    3 rounds 30 sec on 30 sec rest of:
    • Hand stand shoulder shrugs /Hand stand hold
    • Arch hold
    • Shoulder taps: in hand stand or at angle
    • Hollow hold
  • Strength
    Back squat: 5x5 (start at 60%)
  • Conditioning
    • 3min: row max distance
    • 2min rest
    • 3min amrap: 5 box jumps, 5 push ups
    • 2min
    • 3min: max cal airdyne
  • Accessory work
    Negative HSPU (slow), 4-6 reps, 4 sets
    AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    Bent Over Barbell Rows – 4-6 reps/arm, 3 sets
    Kipping T2B, AMRAP Sets - 3-5 sets
    Barbell Step Ups, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    500m Row @ 2k pace less 7s
    Rest 2min x 8 sets

Cool down:
Mobility: foam roll


Tuesday 15 November 2016 - CrossFit

Warm up:
Leg swings and bar drills

  • Cleans
    Cleans: every 1:30 for 6 sets, start at 60% work up in weight if form is good.
    • L1: 2 High hang(mid thigh), 1 hang (just above knee) power cleans
    • L2: 1 high hang, 1 hang, 1 floor power cleans
    • L3: 1 high hang, 1 hang, 1 floor cleans
  • Team conditioning
    Teams of 3: AMRAP 18min
    • 3 Zig zag sprint (1 each)
    • 6 Tyre flips
    • 30 m Heavy kb farmers carry (10m each)
  • Extra Aerobic work
    45s Airdyne @ 90%
    15s rest / walk
    x 20

Cool down:
Mobility work: back and arms


Monday 14 November 2016 - CrossFit

Warm up:
Short airdyne or run, Inch warms, 10 wall squats, broad jump, Tabata arch hollow hold

  • gymnastics/strength
    • Ring muscle ups/transitions: 5 x 5
    • Push jerk/Push press: 5 x 5
  • conditioning
    Tabata: 8 rounds 20s on 10sec rest
    • Wall balls
    • Airdyne or row
  • Accessory work
    Negative HSPU (slow), 4-6 reps, 4 sets
    AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    Bent Over Barbell Rows – 4-6 reps/arm, 3 sets
    Kipping T2B, AMRAP Sets - 3-5 sets
    Barbell Step Ups, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    Row 1k, rest 1:00min, x 5, increasing pace each set (faster than last week)

Cool down:
Mobility: foam roll


Friday 11 November 2016 - CrossFit

Warm up:
1). Running drills-5min

2). Short skill: row technique-5min

  • Conditioning
    For time: 45min cap
    • 300 double unders
    • 3km row/airdyne
    • 3km run
    Scale: 100,1km,1km (3rounds)
  • Accessory work
    Negative HSPU (slow), 4-6 reps, 4 sets
    3 Strict Pull Ups + AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Bar), 6-8 reps - 3 sets
    Horizontal Ring Rows – 4-6 reps/arm, 3 sets
    Kipping T2B, AMRAP Sets - 3-5 sets
    Barbell Front Rack Reverse Lunges, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    @ 95% effort
    40 DU's
    10 Box Jumps
    5 C&J @ 60/40kg
    Rest 1min
    8 sets
    Rest 5min after 4 sets

Cool down:
mobility: foam roll


Thursday 10 November 2016 - CrossFit

Warm up:
1). Short airdyne/ run

2). Drills with bar/pvc pipe

  • Snatch
    Snatch: Every 1:30min 7 sets from 60%
    • L1: 3 hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
  • 1RM Pull Up
    For Weight
  • Strength
    3.1). OHS : 4 x 5 work to heavy 5reps
    3.2). ring dips: 4 x 5 (weighted, bw or thin band as possible)
  • Extra Aerobic work
    40min Airdyne / Row
    Every 5th minute perform 45s Hanging Hollow Hold from Pull Up Bar

Cool down:
Mobility: OHS hold: 2X 1min


Wednesday 9 November 2016 - CrossFit

Warm up:
2 rounds: Pvc raise, 30sec box stretch.10 sit ups, lunge stretch

  • Gymnastics
    30s on 30s rest: 3 rounds
    • right side bridge(straight arm)
    • Feet on box hold hand stand(pike)
    • Left side bridge(straight arm)
    • Leg less rope climbs
  • Team conditioning
    Teams of 2: for time: 20min cap:
    • 30 cal row or aridyne while partner holds deadlift 120/80kg (each)
    • 30 hand stand push ups while partner holds hand stand (each)
    • 30 T2B while partner hangs (each)
    • 30 oh walking lunges with med ball or dumbbells (each)
  • Accessory work
    Negative HSPU (slow), 4-6 reps, 4 sets
    3 Strict Pull Ups + AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Bar), 6-8 reps - 3 sets
    Horizontal Ring Rows – 4-6 reps/arm, 3 sets
    Kipping T2B, AMRAP Sets - 3-5 sets
    Barbell Front Rack Reverse Lunges, 4-6 reps/leg - 3 sets
  • Extra Aerobic work
    500m Row @ 2k pace less 6s
    Rest 2min x 8 sets

Cool down:
Mobility: yoga stretches


Tuesday 8 November 2016 - CrossFit

Warm up:
Kb warm up, warm up to 60% clean

  • Olympic lifts
    • 6 min emom: 3 halting cleans from 60% (L1 from above knee)
    • 3 min rest
    • 6 min emom: 3 snatch grip lift 80 to 100% of snatch
  • Conditoning
    6min amrap
    • 12 Kbs 24/16
    • 24 Double unders
    3min rest
    6min AMRAP:
    • 12 one arm kb s snatch
    • 12 sit ups
  • Extra aerobic work
    40s Airdyne @ 90%
    20s rest / walk
    x 25

Cool down:
Mobility: banded shoulder stretch


Monday 7 November 2016 - CrossFit

Warm up:
1. Short airdyne/run, warm up with pvc pipe: pass through, front squat, ohs, back squat

  • Skill / Gymnastics
    Alternating 3 rounds, 30s on, 30s rest:
    • Arch hollow swings (get hips high as possible)
    • Pistols/one leg balance-alternating legs
    • L -hang
    • arch hold
  • Conditoning
    AMRAP: 16:30min
    • 4 pull ups
    • 6 Front squats 50-60%
    • 8 Burpees
  • Accessory Work
    Negative HSPU (slow), 4-6 reps, 4 sets
    3 Strict Pull Ups + AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Bar), 6-8 reps - 3 sets
    Horizontal Ring Rows – 4-6 reps/arm, 3 sets
    Kipping T2B, AMRAP Sets - 3-5 sets
    Barbell Front Rack Reverse Lunges, 4-6 reps/leg - 3 sets
  • Extra Aerobic Work
    Row 1k, rest 1:00min, x 5, increasing pace each set (faster than last week)

Cool down:
4. mobility: couch stretch, lats


Friday 4 November 2016 - CrossFit

Warm up:
Kb warm up, Clean grip lift offs from 50% to 80 percent : 3x5

  • Snatch
    Snatch: every 1:30 for 6 sets, start at 60% work up in weight if form is good.
    • L1: 2 High hang(mid thigh), 1 hang (just above knee) power snatch
    • L2: 1 high hang, 1 hang, 1 floor power snatch
    • L3: 1 high hang, 1 hang, 1 floor snatch
  • Conditioning
    For time: 15min time cap:
    • 30 walking lunges
    • 15 toes to bar
    • 30 thrusters 45/30kg
    • 400m run
    • 2nd round: 20,10,20,200m
    • 3rd round: 10,5,10.100m
  • Accessory work
    Upright Barbell Rows, 4-6 reps, 4 sets
    3 Strict Pull Ups + AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    One Arm KB Rows – 4-6 reps/arm, 3 sets
    Strict T2B, AMRAP Sets - 2-3 sets
    Single Leg DB Deadlifts, 4-6 reps/leg - 3 sets
  • Extra aerobic work
    @ 95% effort
    150m Run
    15 KB Swings 24/16kg
    Rest 1min
    8 sets
    Rest 5min after 4 sets

Cool down:
Mobility: back and hips


Thursday 3 November 2016 - CrossFit

Warm up:
2 rounds: 30s box stretch, 8 pvc raises, 4 broad jumps, 10 wall squats

  • gymnastics skill/strength
    3 rounds 30 sec on 30 sec rest of:
    • Hand stand shoulder shrugs /Hand stand hold
    • Arch hold
    • Shoulder taps: in hand stand or at angle
    • Hollow hold
    2.1). front squat: 5x5
  • Conditioning
    Count your reps:
    4min amrap: ascending reps: 2,4,6,ect
    • Wall balls
    • Box jumps
    2min rest
    4min cap: descending reps: start where you finished on first 4min. minus 2 every set. Back down to 2 reps:
    • Wall balls
    • Box jumps
  • Extra aerobic work
    40min Airdyne / Row
    Every 5th minute perform 45s Push Up Hold

Cool down:
Mobility: hip stretch on box, shoulder stretchs


Wednesday 2 November 2016 - CrossFit

Warm up:
Running drills. Duck walks, lunge shoulder circles then warm up to 60% of clean.

  • Cleans
    Cleans: every 1:30 for 6 sets, start at 60% work up in weight if form is good.
    • L1: 2 High hang(mid thigh), 1 hang (just above knee) power cleans
    • L2: 1 high hang, 1 hang, 1 floor power cleans
    • L3: 1 high hang, 1 hang, 1 floor cleans
  • Team conditioning
    Teams of 2: 17min amrap of:
    • 12/8 cal Airdyne/row
    • 20 double unders
    • 3 c2b pull ups/ring rows
    One person work at a time.
  • Accessory work
    Upright Barbell Rows, 4-6 reps, 4 sets
    3 Strict Pull Ups + AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    One Arm KB Rows – 4-6 reps/arm, 3 sets
    Strict T2B, AMRAP Sets - 2-3 sets
    Single Leg DB Deadlifts, 4-6 reps/leg - 3 sets
  • Extra aerobic work
    500m Row @ 2k pace less 5s
    Rest 2min
    x 7 sets

Cool down:
Mobility work: calves and couch stretch


Tuesday 1 November 2016 - CrossFit

Warm up:
Inch warms, lunge stretch, in pairs: squat med ball passes 20m(pause in bottom of squat)

  • gymnastics/ strength
    • Ring muscle ups/transitions: 5 x 5
    • Push press: 5 x 5
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips
  • Extra Aerobic work
    30s Airdyne @ 90%
    30s rest / walk
    x 33

Cool down:
Mobility: banded shoulder stretch


Monday 31 October 2016 - CrossFit

Warm up:
Leg swings, down dog push ups

  • Annie
    6min time cap:
    50-40-30-20-10 of:
    • Double unders
    • Sit ups
  • long conditioning
    7rounds:at easy steady pace
    45sec on, 15sec rest: of:
    • Airdyne
    • Bear crawl/hand stand walk
    • Row
    • Alternating superman
    • Shuttle run
  • Accessory work
    Upright Barbell Rows, 4-6 reps, 4 sets
    3 Strict Pull Ups + AMRAP Kipping Pull Ups, 3 sets
    Practice Muscle Up Transitions (Rings), 6-8 reps - 3 sets
    One Arm KB Rows – 4-6 reps/arm, 3 sets
    Strict T2B, AMRAP Sets - 2-3 sets
    Single Leg DB Deadlifts, 4-6 reps/leg - 3 sets
  • Extra aerobic work
    Row 1k, rest 1:00min, x 5, increasing pace each set

Cool down:
Mobility: general foam roll


Friday 28 October 2016 - CrossFit

Warm up:
1). 2min airdyne/row

2). Drills with bar/pvc pipe

  • Snatch
    Snatch: Every 1:30min 7 sets
    • L1: 3 hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
  • 1RM Deadlift
    For Weight
  • Strength
    a). Snatch balane/ohs: 4 x 5
    b). L-sit 3x 30sec
  • Accessory work
    Arnold DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 3 rep, 5 sets
    Ring Dips, 8-10 reps - 3 sets
    Pendlay Rows – 6-8 reps, 3 sets
    Hollow Hold, 45-60s - 4 sets
    Back Rack Barbell Lunges, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    @ 95% effort
    150m Row
    5 Over the Erg Burpees
    Rest 1min
    8 sets
    Rest 5min after 4 sets

Cool down:
Mobility: over head squat hold 2x1min


Thursday 27 October 2016 - CrossFit

Warm up:
Running drills, down dog push ups

  • Gymnastics
    30s on 30s rest: 3 rounds
    • right side bridge
    • Feet on box hold hand stand(pike)
    • Left side bridge
    • Leg less rope climbs
  • Team amrap
    Team of 3: amrap 20min
    • 6 shuttle runs each
    • 5 Ring dips each
    • 4 heavy kb carry each, front of chest 32/24kg
  • Extra Aerobic Work
    40min Airdyne / Row
    Every 5th minute perform 10m Inch Worm

Cool down:
Mobility work: calf and hip


Wednesday 26 October 2016 - CrossFit

Warm up:
Kb warm up, warm up to 50% of clean

  • Cleans and snatch lift off
    • 6 min emom: 3 halting cleans from 50% (L1 from above knee)
    • 3 min rest
    • 6 min emom: 3 snatch grip lift 70 to 90% of snatch
  • Conditioning
    21-15-9 of: 7min cap
    • Back squat 75/40kg /60%
    • HSPU/pike
  • Accessory work
    Arnold DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 3 rep, 5 sets
    Ring Dips, 8-10 reps - 3 sets
    Pendlay Rows – 6-8 reps, 3 sets
    Hollow Hold, 45-60s - 4 sets
    Back Rack Barbell Lunges, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    500m Row @ 2k pace less 4s
    Rest 2min
    x 6 sets

Cool down:
Mobility: squat holds, shoulder stretch


Tuesday 25 October 2016 - CrossFit

Warm up:
Leg swings, lunge stretch, inch warms, 10 sit ups, 10 wall squats

  • Gymnastics/skill
    Alternating sets: 30s on 30s rest:
    • Arch hollow swings (get hips high as possible)
    • Pistols/one leg balance-alternating legs
    • Hollow hold on hands and feet
    • arch hold
  • Conditioning
    20min cap: Fractured ‘Angie’
    Goal:
    • 100 pull ups
    • 100 push ups
    • 100 sit ups
    • 100 squats
    Approach: as many unbroken pull ups as possible, do that many reps of other movements, keep repeating this till time is up or you have done 100 reps of each.
  • Extra Aerobic work
    30s Airdyne @ 85%
    30s Airdyne @ 50%
    x 33

Cool down:
mobility: general stretch and foam roll


Monday 24 October 2016 - CrossFit

Warm up:
2min jog or airdyne, Pvc drill, Warm up to 50% of snatch

  • Snath
    Snatch: every 1:30 for 7 sets, start at 50% work up in weight if form is good.
    • L1: 2 High hang(mid thigh), 1 hang (just above knee) power snatch
    • L2: 1 high hang, 1 hang, 1 floor power snatch
    • L3: 1 high hang, 1 hang, 1 floor snatch
  • Conditioning
    In pairs:
    • 5min max cal row or airdyne
    • 5min max rep push press 52/35kg
  • Accessory work
    Arnold DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 3 rep, 5 sets
    Ring Dips, 8-10 reps - 3 sets
    Pendlay Rows – 6-8 reps, 3 sets
    Hollow Hold, 45-60s - 4 sets
    Back Rack Barbell Lunges, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    Row 1k, rest 1:00min, x 5

Cool down:
Mobility: some extra core: front bridge and shoulder stretch -band


Friday 21 October 2016 - CrossFit

Warm up:
1). 10 kbs, 10 push up with torso stwist, 10 one arm swings, 10 sit ups, 10 alternating swings, 10 jumping jacks, 7 kb squat-hang-press.

  • Strength / Skill
    3 rounds 30 sec on 30 sec rest of:
    • Hand stand shoulder shrugs /Hand stand hold
    • Arch hold
    • Shoulder taps: in hand stand or at angle
    • Hollow hold
  • Strength
    5 Front Squats - work to heavy set in 5 sets
  • Intervals
    2 rounds of: 3min cap
    • 10 ohs 45/30kg
    • 10 c2b pull ups/pull ups/banded
    2min rest
    2 rounds of: 3min cap
    • Ohs
    • C2b pull ups
    2min rest
    2 rounds of: 3min cap
    • Ohs
    • C2b pull ups
    If you get the 2 rounds in 3min you add 2 reps for the next 2 rounds.
  • Accessory Work
    Arnold DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 3 rep, 3-4 sets
    Ring Dips, 8-12 reps - 3 sets
    Bent over DB Flyes – 6-8 reps, 3 sets
    Strict Negative Toes to Bar, 6 reps - 3 sets
    Front Rack Reverse Lunges, 6-8 reps/leg - 3 sets
  • Extra Aerobic Work
    @ 95% effort
    10 Wall Balls
    8 Heavy Kettlebell Swings
    Rest: 1 min
    X8 sets
    Rest 5 min after 4 sets

Cool down:
Mobility: 2 rounds: 30s Box Stretch, 30-60s Overhead Squat Holds


Thursday 20 October 2016 - CrossFit

Warm up:
1). Lunge stretch, straight leg march, Running drill, warm up to 50% snatch

  • Olympic Lifts
    Cleans: every 1:30 for 7 sets, start at 50% work up in weight if form is good.
    • L1: 2 High hang(mid thigh), 1 hang (just above knee) power cleans
    • L2: 1 high hang, 1 hang, 1 floor power cleans
    • L3: 1 high hang, 1 hang, 1 floor cleans
  • Team Conditioning
    Team of 3: on a running clock
    Part 1: relay: 3x 150m for time
    2min rest
    Part 2: relay: 3x 250m row for time
    2min rest
    2 rounds. Add your 4 times together for a total.
  • Extra Aerobic Work
    40min Airdyne / Row
    Every 5th minute 3 Downward Dog Push Ups

Cool down:
Mobility: Work hamstrings and glutes


Wednesday 19 October 2016 - CrossFit

Warm up:
1). Leg swings, pvc warm up: pass trough, ohs, strict press, snatches, good mornings.

  • Gymnastic Skill / Strength
    • Bar muscle ups/transitions: 5 x 5
    • Push press: 5 x 5
  • The Open 15.1
    AMRAP 9min -

    15 Toes-to-bar,
    10 Deadlifts,
    5 Snatches

    Rx: 52kg/34kg
  • The Open 15.1a
    6min time cap

    1 Rep Max Clean and Jerk

  • Accessory Work
    Arnold DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 3 rep, 3-4 sets
    Ring Dips, 8-12 reps - 3 sets
    Bent over DB Flyes – 6-8 reps, 3 sets
    Strict Negative Toes to Bar, 6 reps - 3 sets
    Front Rack Reverse Lunges, 6-8 reps/leg - 3 sets
  • Extra Aerobic Work
    3k Row for Time

Cool down:
Mobility: Back and shoulder


Tuesday 18 October 2016 - CrossFit

Warm up:
1). 2 rounds: 30sec box stretch, 8 pvc raises, 10 wall squats, 6 down dog push ups

  • Short Skills
    Hand stand kick ups/walks: 4 sets x 5 reps/meters
    • T in Touts
    • Wall walks or hs walk
  • Conditioning
    Amrap 30 min:
    • 800m run
    • 50 kbs 24/16kg
    • 50 wall balls
    • 50 double unders
    • 50 targeted burpees
    Scale: half the reps.
  • Extra Aerobic Work
    45s Airdyne 85%
    45s Airdyne 50%
    x 20 sets

Cool down:
Mobility: foam roll, start with calves


Monday 17 October 2016 - CrossFit

Warm up:
1). 3min airdyne/row/jog

2). Drills with bar.

  • Olympic Lifts
    Snatch: Every 1:30min 6 sets
    • L1: 3 hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
  • 1RM Back Squat
    For Weight
  • Alternating
    a. Clean pulls: 4 x 5 from 60%
    b. L-Sit: 3 x max time (or 30sec)
  • Accessory Work
    Arnold DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 3 rep, 3-4 sets
    Ring Dips, 8-12 reps - 3 sets
    Bent over DB Flyes – 6-8 reps, 3 sets
    Strict Negative Toes to Bar, 6 reps - 3 sets
    Front Rack Reverse Lunges, 6-8 reps/leg - 3 sets
  • Extra Aerobic Work
    Row 1k, rest 1min, x5

Cool down:
Mobility: squat hold, down dog hold for abs


Friday 14 October 2016 - CrossFit

Warm up:
2min airdyne/jog/row

  • gymnastics skill
    30s on 30s rest: 3 rounds
    • Arch holds
    • Feet on box hold hand stand(pike)
    • Hollow hold
    • Leg less rope climbs
  • Conditioning
    5 rounds: 37min
    • 5 – 7 squat clean/p.clean same weight as snatch
    • 5-10m hand stand walk/bear crawl
    • 10-15 heavy kbs
    • 5-10 hspu/pike
    • 11-15cal airdyne/row
    • 3 Power snatch 70%/db snatch 3 per arm
    • 1min rest
  • Accessory work
    Strict DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 1 rep, 7 sets
    Ring Push Ups, 8-12 reps - 3 sets
    Banded Y-Raises – 6-8 reps, 3 sets
    Strict Diagonal Toes to Bar, 4 reps/side - 3 sets
    Single Leg DB Step Ups, 6-8 reps/leg - 3 sets
  • Extra Aerobic work
    @ 95% effort
    8 box jumps
    5 burpees
    Rest: 1 min
    X8 sets
    Rest 5 min after 4 sets

Cool down:
Mobility work: general stretch on mat and foam roll


Thursday 13 October 2016 - CrossFit

Warm up:
1 shuttle run 1 burpee, 2 shuttle 2 burpees till 6, then bar drills and warm up to 50% of snatch.

  • Olympic lifting
    • 6 min emom: 3 pause snatch from 50% (L1 from above knee)
    • 3 min rest
    • 6 min emom: 3 clean grip lift 60 to 80 % of front squat
  • Team wod
    Team wod of 3: 17min amrap
    • 14/10 cal Airdyne/row
    • 8 Db push press
    • Rest
  • Extra aerobic work
    40min Airdyne / Row
    Every 5th minute 1 turkish get up per arm

Cool down:
Mobility: foam roll


Wednesday 12 October 2016 - CrossFit

Warm up:
Kb warm up: 10 swings, squat-hang-press, lunges, one arm bent over rows

  • skill
    Alternating sets:EMOM 10min:
    • Arch hollow swings (get hips high as possible) : 5 – 10
    • Pistols/one leg balance: 5 – 8 per leg
  • Conditioning
    20min amrap of :
    • 10m front rack walking lunge (heavy kb)
    • 8 c2b pull ups/pull ups/banded
    • 10m front rack walking lunge
    • 8 v-ups/sit ups
  • Accessory work
    Strict DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 1 rep, 7 sets
    Ring Push Ups, 8-12 reps - 3 sets
    Banded Y-Raises – 6-8 reps, 3 sets
    Strict Diagonal Toes to Bar, 4 reps/side - 3 sets
    Single Leg DB Step Ups, 6-8 reps/leg - 3 sets
  • Extra aerobic work
    2Km row for time

Cool down:
mobility: couch stretch, lats


Tuesday 11 October 2016 - CrossFit

Warm up:
2min airdyne/jog. Pvc warm up.

  • Cleans
    Every 1:30: 6 sets
    • L1: 3 hang power clean
    • L2: 3 Power clean
    • L3: 3 clean
  • Conditioning
    12min amrap of ascending reps 3-6-9-12 ect of:
    • Thrusters 45/30kg
    • Over bar burpees
  • Extra aerobic work
    30s Airdyne 85%
    30s Airdyne 50%
    X 33

Cool down:
Mobility: banded samson stretch and shoulders


Monday 10 October 2016 - CrossFit

Warm up:
Running drills, lunge stretch, 30 sec box stretch, inch worm

  • Gymnastics skill
    3 rounds: 30s on 30s rest:
    • Muscle up/ transition (rings)
    • Hand stand hold
    • Arch hold
    • Wall walk/ hand stand walk
  • Back Squat
    Back squat: 5x5 work to heavy 5
  • Conditioning
    3min: amrap
    • 5 box jumps
    • 5 push ups
    3min rest
    3min:
    • 5 sumo deadlift high pull (kb)
    • 5 toes to bar
  • Accessory work
    Strict DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 1 rep, 7 sets
    Ring Push Ups, 8-12 reps - 3 sets
    Banded Y-Raises – 6-8 reps, 3 sets
    Strict Diagonal Toes to Bar, 4 reps/side - 3 sets
    Single Leg DB Step Ups, 6-8 reps/leg - 3 sets
  • Extra aerobic work
    Row 1k, rest 1:00min, x 4

Cool down:
Mobility: hip, glute and hamstring stretch on mat


Monday 10 October 2016 - CrossFit

Warm up:
Running drills, lunge stretch, 30 sec box stretch, inch worm

  • Gymnastics skill
    3 rounds: 30s on 30s rest:
    • Muscle up/ transition (rings)
    • Hand stand hold
    • Arch hold
    • Wall walk/ hand stand walk
  • Back Squat
    Back squat: 5x5 work to heavy 5
  • Conditioning
    3min: amrap
    • 5 box jumps
    • 5 push ups
    3min rest
    3min:
    • 5 sumo deadlift high pull (kb)
    • 5 toes to bar
  • Accessory work
    Strict DB press, 4-6 reps, 5 sets
    Strict Weighted Pull Ups, 1 rep, 7 sets
    Ring Push Ups, 8-12 reps - 3 sets
    Banded Y-Raises – 6-8 reps, 3 sets
    Strict Diagonal Toes to Bar, 4 reps/side - 3 sets
    Single Leg DB Step Ups, 6-8 reps/leg - 3 sets
  • Extra aerobic work
    Row 1k, rest 1:00min, x 4

Cool down:
Mobility: hip, glute and hamstring stretch on mat


Friday 7 October 2016 - CrossFit

Warm up:
Bar drills, warm up to 50% of clean

  • Clean and Jerk
    Cleans and jerk: every 2 min 6 sets:
    • L1: 3 Hang power cleans + 2 push press
    • L2: 3 power cleans + 2 push jerk
    • L3: 3 cleans + 2 split jerk
  • Tour wod RFDB
    Teams of 2: descending reps of 10-8-6-4-2 for time of:
    • Over head squat 70/ 45kg or 70% of snatch
    • Over the bar burpees
    One person at a time, first goes 10 of each, then second goes, then first goes 8 of each, then second goes, ect
  • Accessory Work
    Strict press: 3 reps, 5 sets
    Strict weighted pull ups: 2 reps, 5 sets
    Ring push ups: 5-10 reps, 3 sets
    Banded Y-Raises: 6-8 reps, 3 sets
    Windmills: 4 reps/side, 3 sets
    Single leg DB Deadlifts: 6-8 reps/leg, 3 sets
  • Extra Aerobic work
    80m Row @ 95% effort
    8 wall balls
    Rest: 1 min
    X8 sets
    Rest 5 min after 4 sets

Cool down:
Mobility work: squat hold, band shoulder stretch


Thursday 6 October 2016 - CrossFit

Warm up:
6 down dog push ups, 4 shuttle runs, 10 sit ups, 4 shuttle runs, 10 ring rows,4 shuttle runs, 10 wall squats, 4 shuttle runs, 30sec box stretch

  • Gymnastics skill
    4sets of 4-8 reps of:
    • Bar Muscle ups or jump bar muscle ups
    • Hand stand walk m/wall walk
  • CrossFit games Open 12.4 and 13.3
    12min amrap of:
    • 150 wall balls
    • 90 double unders
    • 30 muscle ups
    Scaled: half the reps and c2b pull ups
  • Extra Aerobic work
    40min Airdyne / Row
    Every 5th minute perform 5-10m HS Walk

Cool down:
Mobility: hip and glut stretch on mat


Wednesday 5 October 2016 - CrossFit

Warm up:
Straight leg march, lunge stretch, inch worm, 10 sit ups

  • skill
    Practice double unders - 5 min
  • Long Conditioning
    36min: 6 rounds: 45sec on 15 sec rest: for reps
    • Row –cal
    • T2b/knees to elbow
    • Shuttle runs-laps
    • Side bridge-sec (alternate each round
    • Airdyne- cal
    • Bear crawls/handstand walk-m
  • Accessory work
    Strict press: 3 reps, 5 sets
    Strict weighted pull ups: 2 reps, 5 sets
    Ring push ups: 5-10 reps, 3 sets
    Banded Y-Raises: 6-8 reps, 3 sets
    Windmills: 4 reps/side, 3 sets
    Single leg DB Deadlifts: 6-8 reps/leg, 3 sets
  • Extra Aerobic work
    Row 500m @ 7s Faster than 2k Pace
    Rest 2:30min
    x 10 sets

Cool down:
mobility: general stretch on mat


Tuesday 4 October 2016 - CrossFit

Warm up:
1). 2min airdyne or jog

2). Drills with bar. Then warm up to 50% of snatch

  • Snatch
    Snatch: Every 1:30min 6 sets
    • L1: 3 hang power snatch
    • L2: 3 power snatch
    • L3: 3 snatch
    Add weight each set if form is good
  • 1RM Front Squat
    For Weight
  • Strength
    a). Single leg db deadlift: 3 x 10 each leg.
    b).Strict tempo leg raises: 3 x 5-10 reps
  • Extra Aerobic work
    30s Airdyne 85%
    30s Airdyne 50%
    X 30

Cool down:
Mobility: mat against wall: couch stretch, hamstrings


Monday 3 October 2016 - CrossFit

Warm up:
Leg swings, side reaches, squat hang reach, lily pad hops across box(teams)

  • Gymnastics skill
    30s on 30s rest: 3 rounds
    • Arch holds
    • Handstand push ups/neg/pike
    • Hollow hold
    • Leg less rope climbs
  • Airdyne sprints
    Airdyne: 5 rounds: 30s on, 3:30 rest for highest and lowest calories
  • Accessory work
    Strict press: 3 reps, 5 sets
    Strict weighted pull ups: 2 reps, 5 sets
    Ring push ups: 5-10 reps, 3 sets
    Banded Y-Raises: 6-8 reps, 3 sets
    Windmills: 4 reps/side, 3 sets
    Single leg DB Deadlifts: 6-8 reps/leg, 3 sets
  • Extra Aerobic work
    Row 1.5k, rest 1:00min, x 3

Cool down:
Mobility work: foam roll quads and gluts


Friday 30 September 2016 - CrossFit

Warm up:
Short jog and leg swings, bar drills.

  • Olympic lift
    strength /Olympic lift
    • 5min emom: 3 clean grip lift off 50 to 70%
    • 3 min rest
    • 5 min emom: 3 ohs/ drop snatch
  • Open 11.3
    5 min amrap;
    • 1 squat clean 75kg/50kg
    • 1 jerk 75/50kg
  • Accessory work
    Strict press, 5 reps, 4 sets
    Strict Weighted Pull Ups, 3 reps, 4 sets
    Kipping Ring Dips, 3-8 reps - 4-5 sets
    Bent Over Reverse Flyes – 8-10 reps, 3 sets
    Side Plank, 60s/side - 3 sets
    Front Rack Reverse KB Lunges, 8-10 reps/leg - 3-4 sets
  • Extra Aerobic work
    3 Over the Erg Burpees
    Row 8cal @ 95% effort
    Rest 1min
    10 sets
    Rest 5min after 5 sets

Cool down:
Mobility: 2x 1min ohs hold and foam roll


Thursday 29 September 2016 - CrossFit

Warm up:
10 kbs, 5 stationary inch worms, 5 kb lunges, figure 8, 6 squat hang press

  • Gymnastics skill
    Alternating sets:EMOM
    • Pull ups(kip/butterfly): 5 x 4 – 9
    • Pistols/one leg balance: 5 x 4 – 7 per leg
  • Conditioning
    20 min amrap:
    • 5 heavy kbs
    • 10 t2b
    • 15 burpees
  • Extra Aerobic work
    40min Airdyne / Row
    Every 8th minute perform 1 Walk Walk w/ 20s Hold

Cool down:
mobility: foam roll everything


Wednesday 28 September 2016 - CrossFit

Warm up:
2 rounds of 30 s box stretch, 10 pvc raises, 10 ohs
-warm up to 50% clean

  • Olympic lifts: Cleans
    Every 2min: 6 sets
    • L1: 2 hang power clean, 2 front squat
    • L2: 2 Power clean, 2 front squat
    • L3: 2 clean ,2 front squat
  • Open 11.1
    10min amrap:
    • 30 double unders
    • 15 power snatch 35/25kg/kbs
  • Accessory work
    Strict press, 5 reps, 4 sets
    Strict Weighted Pull Ups, 3 reps, 4 sets
    Kipping Ring Dips, 3-8 reps - 4-5 sets
    Bent Over Reverse Flyes – 8-10 reps, 3 sets
    Side Plank, 60s/side - 3 sets
    Front Rack Reverse KB Lunges, 8-10 reps/leg - 3-4 sets
  • Extra Aerobic work
    Row 500m @ 7s Faster than 2k Pace
    Rest 2:30min
    x 9 sets

Cool down:
Mobility: on mat: hips and couch stretch


Tuesday 27 September 2016 - CrossFit

Warm up:
10m jog between each: 10 ring rows, 7 down dog push ups, 10 jump jacks, 10 wall squats

  • Gymnastics skill
    3 rounds: 30s on 30s rest:
    • Muscle up/ transition (rings)
    • Hand stand hold
    • Arch hold
    • Wall walk/ hand stand walk
  • Conditioning
    3 rounds for time:
    • 21 box jumps
    • 15 c2b/pull ups/banded
    • 1:30 rest
  • Extra Aerobic work
    30s Aidryne @ 85%
    30s rest / walk
    x 30

Cool down:
Mobility: using upright and mat, calf and shoulder, lats


Monday 26 September 2016 - CrossFit

Warm up:
2 x 30 – 60 sec front bridge, warm up to 50% of max for snatch

  • Olympic lifts: Snatch
    Every 2min: 6 sets
    • L1: 2 hang power snatch, 2 OHS
    • L2: 2 Power snatch, 2 ohs
    • L3: 2 snatch ,2 ohs
  • Team Carry
    Team carry: 3 people- 3 rounds each of each carry for time: 25min time cap.
    • 10m Db carry on shoulder
    • 2 burpees
    • 10m db carry on shoulder
    • 2 burpees
    • 10m kb farmers carry
    • 2 burpees
    • 10m kb farmers carry
    • 2 burpees
    • 10m weight plate over head
    • 2 burpees
    • 10m dbs over head
    • 2 burpees
  • Accessory work
    Strict press, 5 reps, 4 sets
    Strict Weighted Pull Ups, 3 reps, 4 sets
    Kipping Ring Dips, 3-8 reps - 4-5 sets
    Bent Over Reverse Flyes – 8-10 reps, 3 sets
    Side Plank, 60s/side - 3 sets
    Front Rack Reverse KB Lunges, 8-10 reps/leg - 3-4 sets
  • Extra Aerobic work
    Row 2.5k, rest 1:30min, x 2

Cool down:
Mobility work: banded shoulder stretches


Friday 23 September 2016 - CrossFit

Warm up:
Kb warm up:10 swings, 6 squat-hang-press, 5 lunges per leg, 10 kb deadlift

  • Skill/gymnastics
    4sets of 4-8 reps of:
    • Bar Muscle ups or jump bar muscle ups
    • Hand stand walk m/wall walk
  • Conditioning
    • 150m run buy in
    3 rounds of:
    • 20 t2b/knee raises
    • 15 Box jumps/box jump overs
    • 10 deadlifts 100/70kg/50%
  • Accessory work
    Strict press, 3min AMRAP @ 90% of 1RM
    Strict Pull Ups,3min AMRAP
    Kipping Ring Dips, 3-8 reps - 4-5 sets
    Bent Over DB Rows – 6-8 reps, 3 sets
    Side Plank, 45s/side - 3 sets
    Barbell Step Ups, 5-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    Row 10cal @ 95% effort
    Rest 1min
    10 sets
    Rest 5min after 5 sets

Cool down:
Mobility: using foam roller, back stretch, shoulders and chest


Thursday 22 September 2016 - CrossFit

Warm up:
1). Running drils

2). Short skill: double unders

  • Long AMRAP
    Teams of 2:
    35 min amrap of:
    • 500m row/airdyne while partner does 100 double unders
    • 50 burpees (shared)
    • 400m partner run –with med ball
    • 50 partner medball sit ups
    • 60 mountain climbers (shared)
  • Extra Aerobic work
    40min Airdyne / Row
    Every 8th minute perform 1 Downward Dog Push Up, 2 Strict Pull Ups

Cool down:
mobility: general stretch on mat


Wednesday 21 September 2016 - CrossFit

Warm up:
1). Leg swings

2). Drills with bar/pvc pipe

  • Hang Power Snatch
    Snatch: L1: 3 hang power snatch
  • Power Snatch
    L2: Work to 1rm - 20min
  • 1RM Snatch
    For Weight
  • Thruster
    Thrusters: 5x5 (L1 light to medium weight, L2and 3 to a medium to heavy weight)
  • Good Mornings
    Good mornings: 5x5 medium weight
  • Accessory work
    Strict press, 3min AMRAP @ 90% of 1RM
    Strict Pull Ups,3min AMRAP
    Kipping Ring Dips, 3-8 reps - 4-5 sets
    Bent Over DB Rows – 6-8 reps, 3 sets
    Side Plank, 45s/side - 3 sets
    Barbell Step Ups, 5-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    Row 500m @ 7s Faster than 2k Pace
    Rest 2min
    x 9 sets

Cool down:
Mobility: OHS hold 2x 1min


Tuesday 20 September 2016 - CrossFit

Warm up:
Lunge stretches, 6 down dog push ups, inch warms, 30sec box stretch

  • Gymnastic skill
    30s on 30s rest: 3 rounds
    • Arch holds
    • Handstand push ups/neg/pike
    • Hollow hold
    • Leg less rope climbs
  • Conditioning: EMOM
    10min alt:
    • 6 steps Oh walking lunge (med ball/weight plate)
    • 10 Kb sumo dlhp
    10min alt:
    • 5-10 v-ups
    • 3-5 strict pull ups(band,bw,weighted)
  • Extra Aerobic work
    30s Aidryne @ 85%
    30s rest / walk
    x 30

Cool down:
Mobility work: foam roll and back stretch


Monday 19 September 2016 - CrossFit

Warm up:
2-3min run, airdyne or skip. Pvc drills

  • Strength/Olympic lift
    Alternate every 1:30min
    • L1: Over head squats: 5x5
    • L2 and 3: snatch balance: 5x5
    And
    • One legged deadlift 5x5 per leg- use dumbbells or kb
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips
  • Accessory work
    Strict press, 3min AMRAP @ 90% of 1RM
    Strict Pull Ups,3min AMRAP
    Kipping Ring Dips, 3-8 reps - 4-5 sets
    Bent Over DB Rows – 6-8 reps, 3 sets
    Side Plank, 45s/side - 3 sets
    Barbell Step Ups, 5-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    Row 2.5k, rest 1:30min, x 2

Cool down:
Mobility: Shoulder with bands


Friday 16 September 2016 - CrossFit

Warm up:
Leg swings and pvc 'fran'

  • Skill/Gymnastics
    Alternating sets:
    • Pull ups(kip/butterfly): 5 x 3 – 8
    • Pistols/one leg balance: 5 x 3 – 6 per leg
  • Conditioning
    Tabata:
    • Double unders
    • Sit ups
    • burpees
  • Accessory work
    Strict press, 2 reps, 6 sets
    Strict Pull Ups, Work to 1RM weighted Pull Ups, then 3 sets of 1 rep at that weight
    Tempo Ring Dips, 3-8 reps - 4-5 sets
    Bent Over DB Flyes - 8-10 reps, 3 sets
    Windmills, 5 reps/arm - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets (Heavier than last week)
  • Extra Aerobic work
    Row 250m @ 95% effort
    Rest 1min
    10 sets
    Rest 5min after 5 sets

Cool down:
mobility: foam roll from calves work up to shoulders and upper back.


Thursday 15 September 2016 - CrossFit

Warm up:
Kb warm up then warm up to weight for lifts

  • Cleans
    Cleans: Every 2nd min: 12min (6 sets) start at about 50% of max.
    • L1: 4 halting hang power cleans(from just above knee)
    • L2: 3 halting power cleans
    • L3: 3 halting cleans
  • Conditioning
    9min amrap of:
    • 15 Wall balls
    • 12 kb or db snatch(6 per side) alternate left right. Kb: 16/24kg, db:15/25kg
  • Extra Aerobic work
    40min Airdyne / Row
    Every 8th minute perform 5 Box Jumps, 10 KBS, 15 Squats

Cool down:
Mobility: gluts and hips and shoulder, on mat.


Wednesday 14 September 2016 - CrossFit

Warm up:
Running drills, 10 push up with twist, 10 jumping jacks, 6 squat hang reach up.

  • Skill
    30s on 30s rest:
    • Head stand or crow pose
    • Muscle up trans(bar) or muscle ups(bar)
    • Hand stand hold/ shoulder taps
    • Arch hollow swings(focus hips up)
  • Conditioning
    21-15-9 of:
    • Heavy kbs
    • Box jumps
    Rest 3min
    • 400m run for time
  • Accessory work
    Strict press, 2 reps, 6 sets
    Strict Pull Ups, Work to 1RM weighted Pull Ups, then 3 sets of 1 rep at that weight
    Tempo Ring Dips, 3-8 reps - 4-5 sets
    Bent Over DB Flyes - 8-10 reps, 3 sets
    Windmills, 5 reps/arm - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets (Heavier than last week)
  • Extra Aerobic work
    Row 500m @ 7s Faster than 2k Pace
    Rest 2min
    x 8 sets

Cool down:
Mobility: foam roll and fore arm stretch


Tuesday 13 September 2016 - CrossFit

Warm up:
Pvc warm up, loosen front rack position, 6 ring rows, some arch hollow swings

  • Strength/Olympic lift
    Alternate every 1:30: (15min)
    Front squat:
    • L1:5x5 at moderate weight
    • L2 and 3: 5x3 at 60 – 80%
    Snatch grip deadlift/high pull: 5x5 60-80%
  • Conditioning: Team
    Teams of 3: one at a time: 16min amrap of:
    • 3 Pull ups/chest to bar
    • 7 Over head squat 40/60kg
  • Extra Aerobic work
    30s Aidryne @ 85%
    30s rest / walk
    x 30

Cool down:
Mobility work: hold bottom of ohs 2x 1min


Monday 12 September 2016 - CrossFit

Warm up:
Running drills, lunge stretchs, 6 down dog push ups, 10 sit ups, 10 ring rows

  • Gymnastics skill
    • Hand stand push ups (pike/ negatives) : 4 x 3-8
    • Horizontal ring rows (tempo): 4x 3-8
  • Conditioning
    3 rounds for time: 11min cap
    • 20 Push press
    • 20 T2b/knee raises/v-ups
    • 400m run
  • Accessory work
    Strict press, 2 reps, 6 sets
    Strict Pull Ups, Work to 1RM weighted Pull Ups, then 3 sets of 1 rep at that weight
    Tempo Ring Dips, 3-8 reps - 4-5 sets
    Bent Over DB Flyes - 8-10 reps, 3 sets
    Windmills, 5 reps/arm - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets (Heavier than last week)
  • Extra Aerobic work
    Row 3k, rest 2min, x2

Cool down:
Mobility: shoulder band or just against upright and tennis ball.


Friday 9 September 2016 - CrossFit

Warm up:
Shuttle runs,10 Pvc pipe pass through, funny walks (ankles)

  • Short skill
    5min double under practice
  • Conditioning
    6 rounds of: 45sec work, 15sec rest:
    • Airdyne
    • Sit ups
    • Skipping (double unders/singles)
    • row
    • Bear crawls
  • Accessory work
    Strict press, 3 reps, 5 sets
    Strict Pull Ups, Max effort unbroken - 4 sets
    Tempo Ring Dips, 3-8 reps - 4-5 sets
    Banded Y-Raises - 8-10 reps, 3 sets
    Turkish get ups, 4 reps/arm - 4 sets (Heavier than last week)
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets (Heavier than last week)
  • Extra Aerobic work
    Row 250m @ 95% effort
    Rest 1min
    10 sets
    Rest 5min after 5 sets

Cool down:
mobility: 10min foam roll


Thursday 8 September 2016 - CrossFit

Warm up:
1). 3 min skipping, jog or airdyne

2). Drills with bar/pvc pipe(loosen up front rack)

  • 3 Hang Power Cleans
    Clean: 17min to work to heavy weight or 1 rm
    â?¢ L1: 3 hang power cleans
    â?¢ L2: 1 Power clean
    â?¢ L3: 1 clean
  • 1RM Power Clean
    For Weight
  • 1RM Clean
    Full Clean for Weight
  • Strength
    4).
    a). Snatch grip lift off: 5x5 (60-80% of 1rm snatch)
    b). L1: push press: 5x5 moderate weight
    L2 and 3: split jerk: 6x3 moderate to heavy if technique is good.

  • Extra Aerobic work
    40min Airdyne / Row
    Every 8th minute perform 1 round of Cindy

Cool down:
Mobility: banded shoulder work


Wednesday 7 September 2016 - CrossFit

Warm up:
Running drills(high knees, straight leg march ect), 6 down dog push ups, 10 sit ups

  • Skill/gymnastics
    3 rounds 30sec on 30sec rest:
    • Arch hold
    • L-sit
    • Ring dips
    • Arch hollow swings(work on getting hips up)(on high rings or bar)
  • Team Conditioning
    Team of 3: 3 rounds for time: (17min cap)
    45 Chest to bar pull ups
    45 burpees onto weight plate
    45 Kbs (heavy
  • Accessory work
    Strict press, 3 reps, 5 sets
    Strict Pull Ups, Max effort unbroken - 4 sets
    Tempo Ring Dips, 3-8 reps - 4-5 sets
    Banded Y-Raises - 8-10 reps, 3 sets
    Turkish get ups, 4 reps/arm - 4 sets (Heavier than last week)
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets (Heavier than last week)
  • Extra Aerobic work
    Row 500m @ 6s Faster than 2k Pace
    Rest 2min
    x 8 sets

Cool down:
Mobility work: 10min wall squats/hold squats and back and chest stretch


Tuesday 6 September 2016 - CrossFit

Warm up:
Leg swings, pvc ohs - roxanne

  • Strength
    L1: Over head squat: 5x5
    L2 and 3: Snatch balance: 5x5
  • Conditioning
    4 min amrap:
    • 20 wall balls
    • 20 med ball sit ups
    4min rest
    4min amrap:
    • 15 box jump overs
    • 20 mountain climbers
  • Extra Aerobic work
    30s Aidryne @ 85%
    30s rest / walk
    x 27

Cool down:
Mobility: Samson stretch and couch stretch, chest


Monday 5 September 2016 - CrossFit

Warm up:
2 rounds: 10m lunge stretch, 8 pvc raises, 30 sec box stretch, 10 arch hollow swings

  • Gymnastic skill
    4 rounds: (15min):
    • 1 legless rope climb
    • 30 sec hand stand hold/wall walk/h.s walk
    • 5 muscle ups/ band muscle up trans
    • 30 sec hollow hold
  • Conditioning
    Teams of 2: 5 stations, 3:30 on each station with a 30s rest / transition (time to write down scores)
    • 250m row while partner accumulates max DU's, switching everytime a person completes 250m
    • Max DB Floor to Overhead between partners 20/15kg
    • Max Calorie Airdyne, can only work while partner holds heavy KB's
    • Max Toes to bar, can only work while partner hangs from bar
    • Max 150m laps as a team
  • Accessory work
    Strict press, 3 reps, 5 sets
    Strict Pull Ups, Max effort unbroken - 4 sets
    Tempo Ring Dips, 3-8 reps - 4-5 sets
    Banded Y-Raises - 8-10 reps, 3 sets
    Turkish get ups, 4 reps/arm - 4 sets (Heavier than last week)
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets (Heavier than last week)
  • Extra Aerobic work
    6 km row

Cool down:
mobility: good foam roll


Friday 2 September 2016 - CrossFit

Warm up:
Kb: deadlift, swings, lunges, squat hand press.

  • Strength
    Tempo deadlift:
    5x5: moderately heavy as long as can keep the tempo. No dropping the weight.
  • Conditioning
    12min amrap of:
    • 10m handstand walk/bear crawl
    • 16 diagonal toes to bar/knee raises
    • 10m walking lunges
  • Accessory Work
    Strict press, 5 reps, 4-5 sets
    Bent over reverse flyes, 6-8 reps - 4 sets
    Tempo push ups, 5-8 reps - 4 sets
    Horizontal Ring Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Turkish get ups, 5 reps/arm - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra aerobic work
    60s Row @ moderate pace
    Rest 30s
    60s Row @ quick pace
    Rest 1min
    x 5-7 sets

Cool down:
Mobility: shoulder and glutes. Foam roll and ball.


Thursday 1 September 2016 - CrossFit

Warm up:
2min airdyne, skip, row or jog, bar drills.

  • Clean
    Cleans: 7min emom:
    • L1: Clean pull,2 hang power clean
    • L2: Clean pull,2 power clean,
    • L3: clean pull,1 power clean, 1 clean
  • Conditioning
    6 min amrap:
    3-6-9-12 …ect of:
    • Front squat (40-50%)
    • burpees
  • Extra Aerobic work
    2min Row
    2min Sit Ups
    2min AD
    2min Jump rope
    1min Push Up Hold
    x 3-4 rounds

Cool down:
Mobility: couch stretches


Wednesday 31 August 2016 - CrossFit

Warm up:
2 rounds: 6 shuttle runs, 10 wall squats, 6 down ward dog push ups, 10 good mornings.

  • Strength
    alternate: work to a heavy 5 reps: 15min
    • Back squat: 5x5
    • Bar bell bent over row: 5x 5
  • Team conditioning
    Teams of 3: 1 - 2 working at a time
    16min amrap:
    • 5 Tyre flips
    • 20m farmer carry (heavy kbs)
  • Accessory work
    Strict press, 5 reps, 4-5 sets
    Bent over reverse flyes, 6-8 reps - 4 sets
    Tempo push ups, 5-8 reps - 4 sets
    Horizontal Ring Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Turkish get ups, 5 reps/arm - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    Row 500m @ 6s Faster than 2k Pace
    Rest 2min
    x 7 sets

Cool down:
Mobility work: lower back and hips (squat holds)


Tuesday 30 August 2016 - CrossFit

Warm up:
2 rounds: 5 burpees, 10 ring rows, 10 m lunge stretch with twist, 10 m inch warms
- warm up to snatch weight and set up hand stand push up or weight for push press.

  • Gymnastics/Strength
    Alternate: 10min emom:
    • 5-7 Handstand push ups/pike push ups/push press
    • 5 hang snatch (50-60%)
  • Conditioning
    3 rounds for time: time cap 11min.
    • 21 Pull ups
    • 21 Box jumps
  • Extra Aerobic work
    30s Aidryne @ 90%
    30s rest / walk
    x 25

Cool down:
Mobility: upper back and shoulders


Monday 29 August 2016 - CrossFit

Warm up:
leg swings and running drills

  • Conditioning
    40min amrap:
    • 150m run/10 Shuttle runs
    • 20 sit ups
    • 20 push ups
    • 20 wall ball
    • 150m run/10shuttle run
    • 20 toes to bar
    • 20 burpees
    • 20 wall balls
  • Accessory work
    Strict press, 5 reps, 4-5 sets
    Bent over reverse flyes, 6-8 reps - 4 sets
    Tempo push ups, 5-8 reps - 4 sets
    Horizontal Ring Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Turkish get ups, 5 reps/arm - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    5km Row

Cool down:
mobility: foam roll


Friday 26 August 2016 - CrossFit

Warm up:
1). 2 min jog/airdyne

2). Drills with bar/pvc pipe/front rack loosener

  • Cleans
    Clean: 5 sets (rest 2-3min)
    • L1: 2 clean pull, 3 hang cleans
    • L2: 1 clean pull, 2 hang cleans, 2 power cleans
    • L3: 1 clean pull, 2 power cleans, 2 full cleans (50%,50%,55%,60%,65%)

  • Strength
    4.a).
    • L1: over head squat 5x5
    • L2 and 3: Drop snatch 5x5
    b). 1 leg deadlift 5x5 per leg, can use db or kb
  • Accessory work
    1-2 Strict HSPU + 2-4 Kipping HSPU, 4-5 sets
    3 Strict Pull Ups + 4-6 kipping Pull Ups - 5 sets
    4-6 Kipping Dip - 6 sets (Practise the kip)
    Horizontal Ring Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Side Starfish Plank, 30s per side - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    90s Row @ moderate pace
    Rest 30s
    90s Row @ quick pace
    Rest 1min
    x 5-7 sets

Cool down:
Mobility: hamstring and back (band)


Thursday 25 August 2016 - CrossFit

Warm up:
kb warm up

  • Gymnastics skill
    3 rounds:
    • 10 Arch hollow swings on rings or bar
    • 30 sec hollow hold
    • 30 sec arch hold
  • Conditioning
    20min amrap:
    • 6 strict Pull ups
    • 8 weighted step ups (4per leg,heavy db or kb)
    • 12 kbs (heavy)
  • Extra Aerobic work
    2min Row
    2min Sit Ups
    2min AD
    2min Jump rope
    1min Push Up Hold
    x 3-4 rounds

Cool down:
Mobility work: upper back and shoulders(band)


Wednesday 24 August 2016 - CrossFit

Warm up:
3 rounds: 30s per movement: shuttle run, wall squats, push up with torso twist, lunge stretch

  • Strength
    Alternate;
    Front squat 5x5
    Push press: 5x5
    Moderately heavy as good form allows.
  • Team conditioning
    Teams of 3: 3 rounds for time:
    • 20 Burpees
    • 20/12 Cal row or airdyne
    One at a time.
    Mobility: mat against wall, couch stretches.
  • Accessory work
    1-2 Strict HSPU + 2-4 Kipping HSPU, 4-5 sets
    3 Strict Pull Ups + 4-6 kipping Pull Ups - 5 sets
    4-6 Kipping Dip - 6 sets (Practise the kip)
    Horizontal Ring Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Side Starfish Plank, 30s per side - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    Row 500m @ 6s Faster than 2k Pace
    Rest 2min
    x 6 sets

Cool down:
Mobility: mat against wall, couch stretches.


Tuesday 23 August 2016 - CrossFit

Warm up:
2min airdyne,row or jog, 2 rounds: 5 down dog push ups, 5 kb lunges per leg, 10 kbs, 5 squat hang press

  • Gymnastics skills
    2min per station, 3 rounds:
    S1:Rope climbs technique
    S2: Head stand/ crow pose/shoulder taps/handstand walks.
    S3: muscle up transition/muscle ups
  • Fight Gone Bad
    3 rounds for reps:
    • 1min: wall balls
    • 1min: SDHP (34/24kb)
    • 1min: box jumps
    • 1min: push press (35/25)
    • 1min: row
    • 1min: rest
  • Extra Aerobic work
    20s Aidryne @ 90%
    40s rest / walk
    x 25

Cool down:
mobility: foam roll everything


Monday 22 August 2016 - CrossFit

Warm up:
Straight leg march, high knees, ankle looseners, inch worms, Med ball cleans

  • Snatches
    Snatch: 6 sets (every 2min):
    • L1: 5 hang snatch
    • L2: 5 power snatch 50-60%
    • L3: 5 Snatch 50-60%
  • Conditioning
    8min Amrap of:
    • 50 double unders
    • 25 toes to bar
    • 25 air squats
  • Accessory Work
    1-2 Strict HSPU + 2-4 Kipping HSPU, 4-5 sets
    3 Strict Pull Ups + 4-6 kipping Pull Ups - 5 sets
    4-6 Kipping Dip - 6 sets (Practise the kip)
    Horizontal Ring Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Side Starfish Plank, 30s per side - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    Row 2k @ 5s slower than 2k Row pace
    Rest 4min
    x 2

Cool down:
Mobility: Calves


Friday 19 August 2016 - CrossFit

Warm up:
Leg swings, bar drills

  • Cleans
    Clean: 6 x 3 halting (work up in weight):
    • L1: hang power (from above knee, pause at hh)
    • L2: power clean (pause just above knee)
    • L3: clean (pause just above knee
  • Conditioning
    ‘Fran’ 21-15-9of: 7min cap.
    Thrusters 45/30kg(or 50% of push press)
    Pull ups (or banded/ring rows)
  • Accessory work
    1-2 Strict HSPU + 2-4 Negative Deficit HSPU, 4-5 sets
    3 Strict Pull Ups + 3-4 kipping Pull Ups - 5 sets
    3-5 Kipping Dip - 6 sets (Practise the kip)
    Pendlay Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Lying Leg Lowers, 1s pause at top with 3s lower, 5-8 reps - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    1min Row @ moderate pace
    Rest 15s
    1min Row @ quick pace
    Rest 30s
    x 5-7 sets

Cool down:
Mobility: focus quads and lats


Thursday 18 August 2016 - CrossFit

Warm up:
2 rounds of:10 wall squats(hold), 10 push up with torso twist, 10 ring rows. Then jumping jacks with burpees (on a song)

  • Strength
    Alternate: work to a heavy 5 reps: 15min
    • Back squat: 5x5
    • Dumbell/kb bent over row: 5x 5 per arm
  • Team conditioning
    Teams of 3: 5 rounds each for time of: (about 16min)
    • 15 kbs 24/16
    • 10/12 cal airdyne/row
  • Extra Aerobic work
    2min Row
    2min Sit Ups
    2min AD
    2min Jump rope
    1min Push Up Hold
    x 3-4 rounds

Cool down:
Mobility work: lower back and legs (hip,glutes)


Wednesday 17 August 2016 - CrossFit

Warm up:
Pvc passthrough, box stretch, pvc fran.

  • Gymnastics
    30s on 30s rest:
    • Arch hollow swing(bar or rings)
    • Hand stand hold/ h.s walk
    • Muscle up trans with band/muscle ups(on bar or rings
    • Tempo push ups/ring dips
  • Conditioning
    11 min amrap:
    • 11 Box jumps
    • 11 sit ups
    • 11 burpees
  • Accessory work
    1-2 Strict HSPU + 2-4 Negative Deficit HSPU, 4-5 sets
    3 Strict Pull Ups + 3-4 kipping Pull Ups - 5 sets
    3-5 Kipping Dip - 6 sets (Practise the kip)
    Pendlay Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Lying Leg Lowers, 1s pause at top with 3s lower, 5-8 reps - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    Row 500m @ 5s Faster than 2k Pace
    Rest 2min
    x 5 sets

Cool down:
Mobility: hip and shoulder, stretch on mat.


Tuesday 16 August 2016 - CrossFit

Warm up:
Running drill, down dog push ups,-5min
Show tips for double unders and go through movements-5min

  • Conditioning
    7rounds of: (45s work,15s rest):
    • Shuttle runs
    • Sit ups
    • Double unders/double under practice
    • Front plank up downs
    • Airdyne
    To be done at a steady consistent pace.
  • Extra Aerobic work
    10s Airdyne @ 80%
    10s Airdyne @ 85%
    10s Airdyne @ 90%
    30s rest / walk
    x 25

Cool down:
mobility: foam roll


Monday 15 August 2016 - CrossFit

Warm up:
2 rounds: 1min easy jog or airdyne, 1 length straight leg march, 1 length bear crawl

  • Snatch
    Snatch: 5X5
    • L1: Hang power snatch
    • L2: power snatch
    • L3: snatch
    L2 and 3: warm up to 50% then increase each set as form allows. (work to moderately heavy weight)
  • Strength
    a). Push press: 5x5
    L2 and 3 warm up to 50% then try increase weight each set to a moderately heavy weight
    b). Clean lift off: 5x5
    L1 and 2: warm up to 60% then work up moderately heavy weight
  • Accessory work
    1-2 Strict HSPU + 2-4 Negative Deficit HSPU, 4-5 sets
    3 Strict Pull Ups + 3-4 kipping Pull Ups - 5 sets
    3-5 Kipping Dip - 6 sets (Practise the kip)
    Pendlay Rows - Quick up, 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Lying Leg Lowers, 1s pause at top with 3s lower, 5-8 reps - 4 sets
    Single Straight Leg DB Deadlifts, 5-8 reps/leg - 4-5 sets
  • Extra Aerobic work
    Row 2k @ 5s slower than 2k Row pace
    Rest 5min
    x 2

Cool down:
Mobility: shoulder: band work


Friday 12 August 2016 - CrossFit

Warm up:
Short run, airdyne or row
Warm up with bar -5min

  • Cleans
    cleans: 14min: 7 sets
    • L1: 4 x hang power cleans (light weight)
    • L2: 3 x p. cleans(moderate weight)
    • L3: 3 x cleans 50%
    (L 2 and 3: 1 from high hang, 1 from hang, 1 from floor
  • Conditioning
    6min amrap:
    • 12 db snatch (6 per arm)
    • 12 toes to bar
    3min rest
    6min amrap:
    • 12 kbs
    • 12 rotating plank
  • Accessory work
    4-6 Negative Deficit HSPU, 4-5 sets
    3 Strict Pull Ups + 2-3 kipping Pull Ups - 5 sets
    2 Strict Dips + 1 Kipping Dip - 6 sets
    Horizontal Ring Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Lying Leg Lowers, 1s pause at top with 3s lower, 3-5 reps - 4 sets
    Barbell Front Rack Reverse Lunges, 4-6 reps/leg - 4-5 sets
  • Extra Aerobic work
    1min Row @ moderate pace
    Rest 15s
    1min Row @ quick pace
    Rest 30s
    x 5-7 sets

Cool down:
mobility: back and shoulders


Thursday 11 August 2016 - CrossFit

Warm up:
2min run/airdyne or row. 2 rounds: 10 jumping jacks, 10 ring rows, 10 kb deadlift 10 sit ups

  • Strength
    a) deadlift: tempo 5x5:
    • L1: Moderate weight
    • L2 and 3: heavy weight
    b). 5x 3-5 srict pull ups
  • Conditioning
    4 rounds of: for time
    • 250m Row
    • 3min rest
  • Extra Aerobic
    7min Airdyne - every minute perform 1 skin the cat
    7min Row - every minute perform 20s HS Hold
    7min Airdyne - every minute perform 3 Strict Toes to Rings
    7min Row - every minute perform 20s L-hang

Cool down:
mobility: play around in bottom of squat


Wednesday 10 August 2016 - CrossFit

Warm up:
10 wall squats, lunge stretch, inch warm. Then 2 rounds: 10 med ball toss(throw to partner and back like wall ball) 5 down dog push ups

  • gymnastics
    : 3 to 4 rounds:
    • Hands stand hold or walk
    • Arch hollow swing(bar or rings)
    • 30 sec arch hold, 30sec hollow hold on hands and feet
    • 4-6 muscle up transitions with band
    If have muscle ups; do one round of 4 reps of above then EMOM 9 min:
    • 3 – 4 muscle up rings or bar
  • Conditioning
    9min amrap of:
    • 25 wall balls
    • 20 sit ups
    • 15 burpees
  • Accessory wprk
    4-6 Negative Deficit HSPU, 4-5 sets
    3 Strict Pull Ups + 2-3 kipping Pull Ups - 5 sets
    2 Strict Dips + 1 Kipping Dip - 6 sets
    Horizontal Ring Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Lying Leg Lowers, 1s pause at top with 3s lower, 3-5 reps - 4 sets
    Barbell Front Rack Reverse Lunges, 4-6 reps/leg - 4-5 sets
  • Extra Aerobic work
    Same pace across all sets:
    1k Row
    Rest 1min
    1k Row
    Rest 1min
    1k Row

Cool down:
mobility: calves and ankles


Tuesday 9 August 2016 - CrossFit

Warm up:
warm up

  • Women's day wod
    Teams of 2:
    One round of Hellen:
    • 400m run
    • 50 kbs
    • 30 pull ups
    Annie:
    50-40-30-20-10 reps of:
    • Double unders
    • Sit ups
    2nd round of Hellen
    • 30 pull ups
    • 50 kbs
    • 400m run
  • Extra Aerobic
    10s Airdyne @ 80%
    10s Airdyne @ 85%
    10s Airdyne @ 90%
    30s rest / walk
    x 25

Cool down:
hip and back mobility


Monday 8 August 2016 - CrossFit

Warm up:
1). 15 leg sings per leg, kick backs, side swings, 10 reach up reach down and side to side.

2). Drills with bar

  • Snatch
    Snatch: 5 x5
    • L1: 5 Hang snatch light weight.
    • L2: p snatch from 50%to 70%
    • L3: snatch From 50% to 70%
  • Strength
    4)a) Front squat: 5x5
    • L1 at moderate weight
    • L2 and 3 from 50%-70%

    b). 5 X5: L1:Push press(mod weight)
    • L2 and 3: Split jerk (light weight, L3 from 50% of push press)
    5. 3 rounds: 5-10 strict knee raises or toes to bar slow up and down.
  • Accessory work
    4-6 Negative Deficit HSPU, 4-5 sets
    3 Strict Pull Ups + 2-3 kipping Pull Ups - 5 sets
    2 Strict Dips + 1 Kipping Dip - 6 sets
    Horizontal Ring Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Lying Leg Lowers, 1s pause at top with 3s lower, 3-5 reps - 4 sets
    Barbell Front Rack Reverse Lunges, 4-6 reps/leg - 4-5 sets
  • Extra aerobic work
    Row 1k @ 4s faster than 2k Row pace
    Rest 2:00
    x 4

Cool down:
foam roll


Friday 5 August 2016 - CrossFit

Warm up:
Short run or air dyne, 2 rounds of 30 s box stretch, 8 pvc raises, 10 pvc pass through

  • Gymnastics
    3 rounds: 30 sec on, 30 sec rest
    • Head stand/ crab stand
    • Neg pull ups/ tempo pull ups
    • Arch hollow roll with v-up
    • 6 Muscle up transition/ muscle ups
  • Team Conditioning
    Teams of 3: 16min amrap of:
    • Max calorie row
    • 6 Over head squats
    • 6 box jumps
    One person will be on the row, while one is doing the ohs and box jumps, one resting.
  • Accessory work
    3-5 Negative Deficit HSPU, 4-5 sets
    Weighted Strict Pull Up - 1s pause at top, with 2s lower, 4 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 3 rep, 6 sets
    Bent Over Kettlebell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Negative Strict Toes to Bar, 1s pause at top with 3s lower, 3-5 reps - 4 sets
    KB Front Rack Reverse Lunges, 4-6 reps/leg - 4-5 sets
  • Extra Aerobic work
    1min Row @ moderate pace
    Rest 30s
    1min Row @ quick pace
    Rest 30s
    x 5-7 sets

Cool down:
Mobility: shoulder band work,5 basic grips. Play around in each position


Thursday 4 August 2016 - CrossFit

Warm up:
Short shuttle run workup in length and down again. Pvc pipe loosen shoulders, Warm up with bar-snatch drills

  • Snatch and pull ups
    12 min: alt emom
    • L1: 4 Hang snatch (just above knee) light weight
    • L2: 4 power snatch 50%
    • L3: 4 snatch 60%
    And
    • 3 to 5 strict pull ups (banded, bw,weighted
  • Conditioning
    21 min amrap:
    • 10 burpees
    • 15 toes to bar/knee raises
    • 20 Wall balls
    • 25 Double unders
  • Extra aerobic
    7min Airdyne - every minute perform 3 Pistols per leg
    7min Row - every minute perform 5 Downward Dog Push Ups
    7min Airdyne - every minute perform 3 Strict Toes to Rings
    7min Row - every minute perform 20s Hollow Hold on Pull Up Bar

Cool down:
Mobility:
Fix squat: on hands and one knee other leg out behind. Try pushing knee into the mat and femur out hip socket.
Then drop down and repeat. Move around find stiff area 4-5 min per leg


Thursday 4 August 2016 - CrossFit

Warm up:
Short shuttle run workup in length and down again. Pvc pipe loosen shoulders, Warm up with bar-snatch drills

  • Snatch and pull ups
    12 min: alt emom
    • L1: 4 Hang snatch (just above knee) light weight
    • L2: 4 power snatch 50%
    • L3: 4 snatch 60%
    And
    • 3 to 5 strict pull ups (banded, bw,weighted
  • Conditioning
    21 min amrap:
    • 10 burpees
    • 15 toes to bar/knee raises
    • 20 Wall balls
    • 25 Double unders
  • Extra aerobic
    7min Airdyne - every minute perform 3 Pistols per leg
    7min Row - every minute perform 5 Downward Dog Push Ups
    7min Airdyne - every minute perform 3 Strict Toes to Rings
    7min Row - every minute perform 20s Hollow Hold on Pull Up Bar

Cool down:
Mobility:
Fix squat: on hands and one knee other leg out behind. Try pushing knee into the mat and femur out hip socket.
Then drop down and repeat. Move around find stiff area 4-5 min per leg


Wednesday 3 August 2016 - CrossFit

Warm up:
2 rounds 10 per leg of leg swing combo, 6 down dog push ups, , 6 scorpion kicks, 10m duck walk, 10 jumping jacks
Warm up to front squat weight

  • Strength conditioning
    10 rounds of:
    • 2 front squats 70 - 80%
    • 3 hspu/neg/pike
    • 4 v-ups
  • Core
    2 x 40 to 60 sec Front bridge and side bridge
  • Accessory work
    3-5 Negative Deficit HSPU, 4-5 sets
    Weighted Strict Pull Up - 1s pause at top, with 2s lower, 4 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 3 rep, 6 sets
    Bent Over Kettlebell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Negative Strict Toes to Bar, 1s pause at top with 3s lower, 3-5 reps - 4 sets
    KB Front Rack Reverse Lunges, 4-6 reps/leg - 4-5 sets
  • Extra Aerobic work
    Same pace across all sets
    1k Row
    Rest 1min
    500m Row
    Rest 1min
    1k Row

Cool down:
Mobility: hamstring: 1.stand, band top leg reach to floor. 2.lying on back band round foot. 3. Add band round top leg


Tuesday 2 August 2016 - CrossFit

Warm up:
2 rounds: 1min airdyne or row. 10 Wall squats, 10 lunge stretch with torso twist, 10m inch warm

  • Clean and Jerk
    Clean and jerk:7- 9 sets:
    L1: Hang clean and push press: 4 reps mod weight
    L2and 3: work to heavy 2 reps then 4 sets at that heavy weight
  • Conditioning
    for reps: 3 rounds 9min
    • 1min Row
    • 1 min Burpees
    • 1 min airdyne
  • Extra Aerobic work
    10s Airdyne @ 80%
    10s Airdyne @ 85%
    10s Airdyne @ 90%
    30s rest / walk
    x 25

Cool down:
Hip mobility work-10min
Check Kelly Staritt:
• Samson stretch with band round upright 40 to 60s per leg
• Knee up against wall lunge position open up hips
• Foam roll or bar: roll quad area just above knee.


Monday 1 August 2016 - CrossFit

Warm up:
Kb: 10 russian swings, one arm and alt, circle round the body, circle round head, figure 8.

  • Muscle up progressions
    Muscle up progressions:
    15min
    3 rounds:
    • 6 -8 Tempo bent over row
    • 6 bench dips
    • 6- 8 Arch hollow swings on rings/bar
    • 30s hand stand hold/walk
  • team conditioning
    Teams of 3-4: 4 rounds each of:
    • 5 x 10m shuttle runs with med ball
    • 10 med ball sit ups sit ups
    • 10m med ball o.h walking lunge back
  • Accessory work
    3-5 Negative Deficit HSPU, 4-5 sets
    Weighted Strict Pull Up - 1s pause at top, with 2s lower, 4 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 3 rep, 6 sets
    Bent Over Kettlebell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Negative Strict Toes to Bar, 1s pause at top with 3s lower, 3-5 reps - 4 sets
    KB Front Rack Reverse Lunges, 4-6 reps/leg - 4-5 sets
  • Extra Aerobic work
    Row 1k @ 3s faster than 2k Row pace
    Rest 2:00
    x 4

Cool down:
Mobility: calves
• Band round ankle, box
• Roll on foam roller


Friday 29 July 2016 - CrossFit

Warm up:
Short run, airdyne or row
Warm up with bar -5min

  • Cleans
    cleans: 14min: 7 sets
    • L1: 4 x hang power cleans (light weight)
    • L2: 4 x p. cleans(moderate weight)
    • L3: 4 x cleans 60%
  • Team Conditioning
    For time: 16min cap: teams of 3:
    2 rounds of:
    • 85 kbs
    • 30 pull ups
    • 55 goblet squats
    Divide reps between the 3, on e work at a time.
  • Accessory work
    6-8 Arnold Press straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 1s pause at top, with 2s lower, 4 rep, 4 sets
    Weighted Dips - 1s pause at top, with 3s lower, 3 rep, 5 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Turkish Get Ups (Heavy), 3 reps / side - 4 sets
    KB Front Rack Reverse Lunges, 6-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    1min Airdyne @ moderate pace
    Rest 30s
    1min Airdyne @ quick pace
    Rest 30s
    x 5-7sets

Cool down:
Mobility: thoracic use ball or foam roller.


Thursday 28 July 2016 - CrossFit

Warm up:
2 rounds: 1 min airdyne/run, 5 down dog push ups, 6 pvc good mornings and 6 pvc overhead squat with pause.

  • Strength
    15min emom: alt
    a) deadlift: tempo 5x5:
    • L1: Moderate weight
    • L2 and 3: heavy weight
    b). Arnold press db: 5 x 5 - 8reps
    c). L-sit : 5 x max effort (try accumulate at least 15 - 20 sec)
  • Conditioning
    For cal: 4 rounds of: 12min
    • 30sec airdyne/row
    • 30 sec push ups
    • Rest 2min
  • Extra Aerobic
    7min Airdyne - every minute perform 2 negative HSPU
    7min Row - every minute perform 3 strict Pull ups
    7min Airdyne - every minute perform 1 skin the cat
    7min Row - every minute perform 20s Hollow Hold

Cool down:
Mobility work: 10min
Accumulate 8 to 10min in bottom of squat. Can use upright to hold onto if needed. Try keep feet pointing straight. Play around with pushing knees out and moving side to side. When getting up push knees back first then stand up.


Wednesday 27 July 2016 - CrossFit

Warm up:
2min jog with some high knees and but kicks,2 rounds: 10 arch hollow swings, inch warms 10m, 10 push up and torso twist, lunge stretch up and down 10m.

  • Muscle up progressions
    Muscle up drills: 3 to 4 rounds:
    • 6 neg ring dips
    • 3-4 neg pull ups (pause at top slowly down
    • 30 sec arch hold, 30sec hollow hold on hands and feet
    • 4-6 muscle up transitions with band
    If have muscle ups; do one round of 4 reps of above then EMOM 9 min:
    • 3 – 4 muscle up rings or bar
  • Conditioning
    For time: 14min cap
    • 50 double under by in
    • 21-15-9 of:
    • snatches 50 to 60% (if don’t have 1rm then do alternating db snatches-22-16-10
    • over bar burpees
    • 50 double under by out
  • Accessory work
    6-8 Arnold Press straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 1s pause at top, with 2s lower, 4 rep, 4 sets
    Weighted Dips - 1s pause at top, with 3s lower, 3 rep, 5 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Turkish Get Ups (Heavy), 3 reps / side - 4 sets
    KB Front Rack Reverse Lunges, 6-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    Same pace across all sets
    500m Row
    Rest 1min
    1k Row
    Rest 1min
    500m Row

Cool down:
Mobility: calf band and bar


Tuesday 26 July 2016 - CrossFit

Warm up:
Leg swings, stretch, hang squat, 2 rounds of: 5 down dog push, 5 ring rows/pull ups, 5 wall squats,5 sit ups

  • Front squat
    Front squat squat:
    • L1: 7 X 5 at moderate weight
    • L2 &3: 7x3 (work up to a heavy 3 over 4 sets then 3 sets on heavy 3 reps
  • Strength push/pull
    a). Ring dips: 5 x 3 – 5 thin band as possible ,body weight or weighted
    1sec pause at top and pause at bottom

    b). Barbell bent over row: 5 x 5 moderate to heavy weight. That form is still good
  • Extra Aerobic
    45s Airdyne @ 90%
    45s rest / walk
    x 22

Cool down:
mobility: 2x 40 to 60 sec over head squat with bar.


Monday 25 July 2016 - CrossFit

Warm up:
running drill: high knees , butt kicks, side skips, the funny walks -5 min

  • Easy Aerobic
    45s work 15s rest 6 rounds :30min easy pace:
    • Jump rope
    • Alternating superman (slow)
    • Row
    • Sit ups
    • Shuttle run
  • Accessory work
    6-8 Arnold Press straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 1s pause at top, with 2s lower, 4 rep, 4 sets
    Weighted Dips - 1s pause at top, with 3s lower, 3 rep, 5 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Turkish Get Ups (Heavy), 3 reps / side - 4 sets
    KB Front Rack Reverse Lunges, 6-8 reps/leg - 3-4 sets
  • Extra Aerobic
    Row 1k @ 2k Row pace
    Rest 2:00
    x 4

Cool down:
Foam roll 10min


Friday 22 July 2016 - CrossFit

Warm up:
Short run or air dyne, 2 rounds of 30 s box stretch, 8 pvc raises, 6 pvc

  • Gymnastics skill
    3 rounds: 30 sec on, 30 sec rest
    • Head stand/ crab stand
    • Arch hollow roll
    • Hand stand hold/ walk
    • Arch hollow swing/butterfly
  • Conditioning
    Team of 3: 2 rounds of:
    for time: 3 rounds each of
    • 5 push press 50-60%/db
    • 5 pull ups
    1min rest
    3 rounds each of:
    • 5 ring dips/band/push ups
    • 5 toes to bar
    Rest 1min
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    90s airdyne at moderate pace
    Rest 1min
    90 airdyne at quick pace
    Rest 1min
    X 3-5 sets

Cool down:
Mobility: shoulder band work,5 basic grips. Play around in each position.


Thursday 21 July 2016 - CrossFit

Warm up:
Pvc pipe loosen shoulders, Warm up with bar-snatch drills

  • Strength/skill
    12 min: alt emom
    • L1: 4 Hang power snatch (just above knee) light weight
    • L2: 4 power snatch 50%
    • L3: 4 snatch 60%
    And
    • 2-4 strict HSPU/ NEG/PIKE
    If have strict hspu, then work to a deficit.
  • Conditioning
    20min AMRAP:
    • 5 kbs
    • 10 lunges
    • 15 wall balls
  • Extra Aerobic work
    1min airdyne
    1min sit ups
    30s pull up hold(bottom of pull up, active shoulders)
    30s HS Hold
    1min row
    1min jump rope
    X7

Cool down:
Mobility:
Fix squat: on hands and one knee other leg out behind. Try pushing knee into the mat and femur out hip socket.
Then drop down and repeat. Move around find stiff area 4-5 min per leg


Wednesday 20 July 2016 - CrossFit

Warm up:
15 per leg of leg swing combo, 5 down dog push ups, 10 m inch warm, 6 scorpion kicks
Warm up to deadlift weight

  • Conditioning
    21min EMOM,ALT:
    • 3-5 deadlift 80-60%/sumo deadlift high pull kb
    • 3- 5 Strict pull ups(band,bw,weighted)
    • 30s mountain climbers
  • Core
    2 rounds:
    • 30 sec hollow hold
    • 30 sec arch hold
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    Same pace across both sets:
    1.5k row
    Rest 1min
    2km row
    Rest 1min
    1.5k row

Cool down:
Mobility: hamstring: 1.stand, band top leg reach to floor. 2.lying on back band round foot. 3. Add band round top leg


Tuesday 19 July 2016 - CrossFit

Warm up:
10 Wall squats, lunge stretch,
2 rounds: 40 sec front bridge, 30 sec side bridge each side

  • Strength
    Front squat:7 sets:
    L1: 5 reps mod weight
    L2and 3: first 3 sets to warm up to heavy 5 reps then 4 sets at that heavy weight.
  • Conditoning
    10min AMRAP:
    • 10 burpees
    • 20 squats
    • 30 sit ups
  • Extra aerobic work
    30s Airdyne at 90%
    30sec rest/walk
    X 25

Cool down:
Hip mobility work-10min
Check Kelly Staritt:
• Samson stretch with band round upright 40 to 60s per leg
• Knee up against wall lunge position open up hips
• Foam roll or bar: roll quad area just above knee


Tuesday 19 July 2016 - CrossFit

Warm up:
10 Wall squats, lunge stretch,
2 rounds: 40 sec front bridge, 30 sec side bridge each side

  • Strength
    Front squat:7 sets:
    L1: 5 reps mod weight
    L2and 3: first 3 sets to warm up to heavy 5 reps then 4 sets at that heavy weight.
  • Conditoning
    10min AMRAP:
    • 10 burpees
    • 20 squats
    • 30 sit ups
  • Extra aerobic work
    30s Airdyne at 90%
    30sec rest/walk
    X 25

Cool down:
Hip mobility work-10min
Check Kelly Staritt:
• Samson stretch with band round upright 40 to 60s per leg
• Knee up against wall lunge position open up hips
• Foam roll or bar: roll quad area just above knee


Monday 18 July 2016 - CrossFit

Warm up:
Kb: 10 russian swings, one arm and alt, circle round the body, circle round head, figure 8.

  • Muscle up progression
    15min
    3 rounds:
    • 4-6 neg pull ups
    • 6 neg ring dips
    • 6 false grip ring rows
    • 4-6 m.u transitions with band(sit on)
    If have muscle ups: do a few arch hollow swings, c2b pull ups and ring dips then:
    4 to 5 rounds of:
    • 3-5 muscle up(bar or rings) work on smoothness and stringing together.
  • Conditioning
    Teams of 2; 3min AMRAP, 2min rest-3 rounds
    • 20 Cleans50-60%/db clean
    • 20 Box jump
    • 40 Double unders/80 single
    Can share reps how want, must do each movement.
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra aerobic work
    Row 500m Row @ 2k Pace less 11s
    Rest 3:00
    X 8

Cool down:
Mobility: calves
• Band round ankle, box
• Roll calve on bar


Monday 18 July 2016 - CrossFit

Warm up:
Kb: 10 russian swings, one arm and alt, circle round the body, circle round head, figure 8.

  • Muscle up progression
    15min
    3 rounds:
    • 4-6 neg pull ups
    • 6 neg ring dips
    • 6 false grip ring rows
    • 4-6 m.u transitions with band(sit on)
    If have muscle ups: do a few arch hollow swings, c2b pull ups and ring dips then:
    4 to 5 rounds of:
    • 3-5 muscle up(bar or rings) work on smoothness and stringing together.
  • Conditioning
    Teams of 2; 3min AMRAP, 2min rest-3 rounds
    • 20 Cleans50-60%/db clean
    • 20 Box jump
    • 40 Double unders/80 single
    Can share reps how want, must do each movement.
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra aerobic work
    Row 500m Row @ 2k Pace less 11s
    Rest 3:00
    X 8

Cool down:
Mobility: calves
• Band round ankle, box
• Roll calve on bar


Friday 15 July 2016 - CrossFit

Warm up:
Short run, airdyne or row
Warm up with bar -5min

  • Cleans
    cleans: 14min: 7 sets
    • L1: 3 x hang power cleans (light weight)
    • L2: 2x cleans(moderate weight)
    • L3: 2 x halting cleans (to a heavy 2)
  • Conditioning
    2 rounds of: (21min)
    3min AMCAL: Row or airdyne
    3min rest
    3min AMRAP:
    • 7 burpees
    • 7 toes to bar
    3min rest
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra aerobic work
    1min Airdyne @ moderate pace
    Rest 30s
    1min Airdyne @ quick pace
    Rest 30s
    x 4-6 sets

Cool down:
2X 30 - 40 sec over head squat hold with bar


Thursday 14 July 2016 - CrossFit

Warm up:
short run or airdyne. Leg swings, pvc pipe pass through, kb warm up-5min

  • push /pull/core
    3 rounds of: 12-15min
    a). db reverse flys: 8 reps
    b). push ups: 8-10 reps (can add band or weight )
    c). 10m slow bear crawl
  • Conditioning
    Team of 3: one work at a time 16min AMRAP of:
    • 9 box jumps
    • 12 Sumo dead lift high pull 32/24kg kb
  • Extra Aerobic work
    7min Airdyne - every minute perform 2 burpees
    7min Row - every minute perform 3 box jumps
    7min Airdyne - every minute perform 2 strict toes to bar
    7min Row - every minute perform 3 downward dog push ups

Cool down:
Mobility work: 10min
Accumulate 8 to 10min in bottom of squat. Can use upright to hold onto if needed. Try keep feet pointing straight. Play around with pushing knees out and moving side to side. When getting up push knees back first then stand up


Wednesday 13 July 2016 - CrossFit

Warm up:
2min jog with some high knees and but kicks,2 rounds: 10 arch hollow swings, inch warms 10m, 10 push up and torso twist, lunge stretch up and down 10m.

  • Muscle up progressions
    Muscle up drills: 3 to 4 rounds:
    • 6 neg ring dips
    • 3-4 neg pull ups (pause at top slowly down
    • 30 sec arch hold, 30sec hollow hold on hands and feet
    • 4-6 muscle up transitions with band
    If have muscle ups; do one round of 4 reps of above then EMOM 8 min:
    • 3 – 4 muscle up rings or bar
  • Conditioning
    For time: 11min time cap, 5 rounds of:
    • 5 Hand stand push ups /pike/ hand release push ups
    • 10 jumping lunges per leg /rev lunges(20 total)
    • 15 mountain climbers per side (30 total)
    • 4 x10m shuttle sprint
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    Same pace across all sets
    1.5k Row
    Rest 1min
    1.5k Row
    Rest 1min
    1.5k Row

Wednesday 13 July 2016 - CrossFit

Warm up:
2min jog with some high knees and but kicks,2 rounds: 10 arch hollow swings, inch warms 10m, 10 push up and torso twist, lunge stretch up and down 10m.

  • Muscle up progressions
    Muscle up drills: 3 to 4 rounds:
    • 6 neg ring dips
    • 3-4 neg pull ups (pause at top slowly down
    • 30 sec arch hold, 30sec hollow hold on hands and feet
    • 4-6 muscle up transitions with band
    If have muscle ups; do one round of 4 reps of above then EMOM 8 min:
    • 3 – 4 muscle up rings or bar
  • Conditioning
    For time: 11min time cap, 5 rounds of:
    • 5 Hand stand push ups /pike/ hand release push ups
    • 10 jumping lunges per leg /rev lunges(20 total)
    • 15 mountain climbers per side (30 total)
    • 4 x10m shuttle sprint
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra Aerobic work
    Same pace across all sets
    1.5k Row
    Rest 1min
    1.5k Row
    Rest 1min
    1.5k Row

Tuesday 12 July 2016 - CrossFit

Warm up:
Warm up: Leg swings, stretch, hang squat, 2 rounds of: 5 down dog push, 5 ring rows/pull ups, 5 wall squats,5 sit ups

  • Strength
    Back squat:
    • L1: 7 X 5 at moderate weight
    • L2 &3: 7x1 (work up to a heavy 1 over 4 sets then 3 sets on heavy 1rm
  • push/pull
    a). strict Pull ups: 5 x 3 thin band as possible ,body weight or weighted
    1sec pause at top and 2 sec lower

    b). L1:push press: 5 x 5
    L2: Push jerk: 5 x 3
    L3: Jerk: 6 x 2
    All from floor.
  • Extra Aerobic work
    45s Airdyne at 90%
    45s rest/ walk
    X 22

Cool down:
2x 30 to 40sec over head squat hold with bar.


Monday 11 July 2016 - CrossFit

Warm up:
running drill: high knees , butt kicks, side skips, the funny walks -5 min

  • Conditioning
    37min Amrap:
    1krow/airdyne/800m run
    30 sit ups
    30 double unders
    30 wall balls
    30 double unders
    30 russian kbs 28/20kg
  • Accessory work
    40m Heavy KB Farmers Carry straight into 5-8 Negative HSPU, 3 sets
    Weighted Strict Pull Up - 2s pause at top, with 3s lower, 3 rep, 5 sets
    Weighted Dips - 1s pause at top, with 3s lower, 2 rep, 6 sets
    Bent Over Barbell Rows - 2s pause at top, with 2s lower, 4-6 reps, 4 sets
    Windmills, 8 reps / side - 4 sets
    KB Front Rack Step Ups, 6-8 reps/leg - 3-4 sets
  • Extra aerobic work
    Row 500m @ 2k row pace less 10s
    Rest 3:00
    X8

Sunday 10 July 2016 - CrossFit

Warm up:
Warm up: Leg swings, stretch, hang squat, 2 rounds of: 5 down dog push, 5 ring rows/pull ups, 5 wall squats,5 sit ups

  • Strength
    Back squat:
    • L1: 7 X 5 at moderate weight
    • L2 &3: 7x1 (work up to a heavy 1 over 4 sets then 3 sets on heavy 1rm
  • push/pull
    a). strict Pull ups: 5 x 3 thin band as possible ,body weight or weighted
    1sec pause at top and 2 sec lower

    b). L1:push press: 5 x 5
    L2: Push jerk: 5 x 3
    L3: Jerk: 6 x 2
    All from floor.
  • Extra Aerobic work
    45s Airdyne at 90%
    45s rest/ walk
    X 22

Cool down:
2x 30 to 40sec over head squat hold with bar.


Friday 8 July 2016 - CrossFit

Warm up:
Short run or air dyne, 2 rounds of 30 s box stretch, 8 pvc raises, 6 pvc thrusters with pause in squat and over head, 5 m duck walk

  • Gymnastics skills
    3 rounds: 30 sec on, 30 sec rest
    • Head stand/ crab stand
    • Arch hollow roll
    • Hand stand hold/ walk
    • Pistol practice (alternate legs, can use band)
  • Conditioning
    15min-5 rounds
    Teams of 3: 1min per station
    • Amcal Row/aridyne
    • Amrap thrusters 30/45kg
    • Rest
    Add total calories and reps together.
  • Accessory work
    40m heavy kb farmers carry straight into 5-8 negative HSPU, 3 sets
    Weighted negative Strict Pull Ups – 2s pause at top, with 3s lower, 3 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Ring rows(ideally horizontal body) – 2s pause at top, 2s lower – 4-6 reps, 4 sets
    Windmills 8 reps per side – 4 sets
    Kb front rack reverse lunges 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    1min airdyne at moderate pace
    Rest 30sec
    1min airdyne at quick pace
    Rest 30sec
    X 4-6 sets

Thursday 7 July 2016 - CrossFit

Warm up:
Pvc pipe loosen shoulders, Warm up with bar-snatch drills

  • EMOM
    12 min: alt emom
    • L1: 4 Hang snatch (just above knee) light weight
    • L2: 2 power snatch from 50%
    • L3: 2 snatch from 60%
    And
    • 2-3 strict pull ups(banded, bw or weighted) –work up in weight or to thin band as possible
  • Conditioning
    For time: 25min time cap: (2011 regional event 4)
    • 100 pull ups(band/ring rows)
    • 100 kbs 24/16kg
    • 100 double unders/ 200 singles
    • 100 over head squats 45/30kg/goblet squats/air squats
    To scale you can do 2 rounds of 50reps each or 4 rounds of 25reps each
  • Extra aerobic work
    1min airdyne
    1min sit ups
    30s pull up hold(bottom of pull up, active shoulders)
    30s HS Hold
    1min row
    1min jump rope
    X7

Wednesday 6 July 2016 - CrossFit

Warm up:
15 per leg of leg swing combo, 5 down dog push ups, 10 m inch warm, 6 scorpion kicks
Then clean drill with bar and warm up to working weight

  • Conditioning
    20 min: AMRAP:
    • 1 strict HSPU/kip hspu/pike
    • 2 squat clean 60-70%/ P. clean 60%/kbs(heavy)
    • 3 burpees
  • Core
    3 rounds:
    • 30 sec hollow hold
    • 30 sec arch hold
  • Accessory work
    40m heavy kb farmers carry straight into 5-8 negative HSPU, 3 sets
    Weighted negative Strict Pull Ups – 2s pause at top, with 3s lower, 3 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Ring rows(ideally horizontal body) – 2s pause at top, 2s lower – 4-6 reps, 4 sets
    Windmills 8 reps per side – 4 sets
    Kb front rack reverse lunges 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    Same pace across both sets:
    2km row
    Rest 1min
    2km row

Tuesday 5 July 2016 - CrossFit

Warm up:
10 Wall squats, lunge stretch,
2 rounds: 40 sec front bridge, 30 sec side bridge each side

  • Back squat
    Back squat:7 sets:
    L1: 5 reps mod weight
    L2and 3: first 3 sets to warm up to heavy 2 reps then 4 sets at that heavy weight.
  • Conditioning
    8 min AMRAP:
    • 11 Box jump
    • 10m Over head walking lunge
    • 11 Med ball sit up/sit ups
    • 10m over head walking lunge
  • Hip mobility
    Hip mobility work-10min
    Check Kelly Staritt:
    • Band round chest: (holding chest up)playing around with split position
    • Band round hip stretch hamstring-2min
    • Foot across brace, hip to floor
    • Lunge stretch-band at hip
    • Ball on hip flex, turn foot up
  • Extra aerobic work
    45s Airdyne at 85%
    45sec rest/walk
    X 20

Monday 4 July 2016 - CrossFit

Warm up:
Kb: 10 russian swings, one arm and alt, circle round the body, circle round head, figure 8.

  • Muscle ups
    Muscle up progressions:
    15min
    3 rounds:
    • 4-6 neg pull ups
    • 6 neg ring dips
    • 6 false grip ring rows
    • 6 m.u transitions with band(sit on)
    If have muscle ups: do a few arch hollow swings, c2b pull ups and ring dips then:
    4 to 5 rounds of:
    • 2 pull ups+3 c2b+3muscle up(bar or rings)
  • Conditioning
    6min AMRAP:
    • 12/8cal row or airdyne
    • 8 wall balls
    3min rest
    6min AMRAP:
    • 30 Double under’s
    • 15 burpees
  • Accessory work
    40m heavy kb farmers carry straight into 5-8 negative HSPU, 3 sets
    Weighted negative Strict Pull Ups – 2s pause at top, with 3s lower, 3 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Ring rows(ideally horizontal body) – 2s pause at top, 2s lower – 4-6 reps, 4 sets
    Windmills 8 reps per side – 4 sets
    Kb front rack reverse lunges 6-8 reps per leg – 3-4 sets
  • Extra aerobic work
    Row 500m Row @ 2k Pace less 9s
    Rest 2:30
    X 8

Friday 1 July 2016 - CrossFit

Warm up:
bar drill for cleans-5min

  • Clean
    14min: 7 sets
    • L1: 3 x 2position pause(knee +power)(light weight)
    • L2: 3 x halting cleans(moderate weight)
    • L3: 2 x halting cleans (to a heavy 2)
  • Conditioning
    3min Shuttle runs

    Rest 3min (put out bars)

    For time: 15-12-9 reps of
    • Deadlifts 60% / Sumo Deadlift High Pulls
    • c2b Pull ups/banded c2b/ring rows
  • Accessory work
    15 -20 barbell shrugs straight into 5-8 negative HSPU, 3 sets(heavier than last week)
    Weighted Strict Pull Ups – 1s pause at top, with 2s lower, 3 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Ring rows (ideally horizontal body) – 1s pause at top, 3s lower – 4-6 reps, 4 sets
    20m Single arm front rack carry per arm – 4 sets (heavy)
    Single leg good mornings 6-8 reps per leg – 3-4 sets
  • Extra aerobic work
    400m run moderate pace
    30sec rest
    400m run quick pace
    30sec rest
    X 4-6 sets

Cool down:
2X 30sec over head squat hold with bar


Thursday 30 June 2016 - CrossFit

Warm up:
General warm up. Pvc pipe: pass trough, squats, duck walk .

  • Strength
    Alt 4 sets of:
    • 10 Over head squat(mod weight)
    • 20 -30s Inverted Hang from bar / hang hollow hold / lying hollow hold
  • Conditioning
    Teams of 3: 17min amrap
    • 7 high wall balls
    • 5 hang power cleans 50-60%
    • 5 toes to bar/knee raises
    One working at a time
  • Extra aerobic work
    1min jump rope
    1min kbs
    1min push up hold
    1min row
    1min Sit ups
    X7 sets

Wednesday 29 June 2016 - CrossFit

Warm up:
10 arch hollow swings, running drills, inch warms

  • Muscle Ups
    Muscle up drills: 3 to 4 rounds: 15min
    • 6 neg ring dips
    • 30 sec arch hold, 30sec hollow hold on hands and feet
    • 4-6 muscle up transitions with band
    • 4-6 neg pull ups
    If have muscle ups; do one round of 4 reps of above then EMOM 8 min:
    • 3 – 4 muscle ups
  • Conditioning
    AMRAP 11 min:
    • 6 db snatches (3per arm)/5 snatch 50-60%
    • 5 burpees
    • 150m run
  • shoulder mobility
    mobility wod: Kelly Starrett shoulder mobility:
    • On back band at base of shoulder holding kb straight arm, other arm pulling elbow locked. Rotate out and back about 30s
    • Standing; bent arm, band over elbow pulling back behind head
    • On back: ball just under shoulder blade and spine. Move round to loosen sub scapular region.
  • Accessory work
    15 -20 barbell shrugs straight into 5-8 negative HSPU, 3 sets(heavier than last week)
    Weighted Strict Pull Ups – 1s pause at top, with 2s lower, 3 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Ring rows (ideally horizontal body) – 1s pause at top, 3s lower – 4-6 reps, 4 sets
    20m Single arm front rack carry per arm – 4 sets (heavy)
    Single leg good mornings 6-8 reps per leg – 3-4 sets
  • Extra aerobic work
    Same pace across all sets:
    500m row, Rest 2min,
    1k row, Rest 2min,
    1k row, Rest 2min,
    500m row

Tuesday 28 June 2016 - CrossFit

Warm up:
Leg swings, stretch, hang squat, 2 rounds of: 5 down dog push, 5 ring rows/pull ups, 5 wall squats,5 sit ups

2). Technique for strength

  • Back Squat
    Back squat:
    • L1: 7 X 5 at moderate weight
    • L2 &3: 7x3 (work up to a heavy 3 over 3 to 4 sets then 3 to 4 sets on heavy 3rm
  • Push/Pull
    a). strict Pull ups: 4 x 3 thin band as possible ,body weight or weighted

    b). floor press: 4 x 6: heavy as possible with db or kb
  • Extra aerobic work
    30s Airdyne at 85%
    30s rest/ walk
    X 30

Cool down:
2x 30sec over head squat with bar


Monday 27 June 2016 - CrossFit

  • Warm up
    RUNNING DRILLS: and technique-5 min

    2). Short skill: technique of movements maybe practice s double unders-5min
  • Conditioning
    6 rounds: 45sec work, 15 sec rest of: (AMRAP of each) at sustainable steady pace.
    • airdyne
    • shuttle runs
    • sit ups
    • Russian kbs 24/16
    • double unders/ skipping
    • top of push up hold
  • Accessory work
    15 -20 barbell shrugs straight into 5-8 negative HSPU, 3 sets(heavier than last week)
    Weighted Strict Pull Ups – 1s pause at top, with 2s lower, 3 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Ring rows (ideally horizontal body) – 1s pause at top, 3s lower – 4-6 reps, 4 sets
    20m Single arm front rack carry per arm – 4 sets (heavy)
    Single leg good mornings 6-8 reps per leg – 3-4 sets
  • Extra aerobic work
    Row 5oom @ 2k row pace less 8s
    Rest 2:30
    X8

Friday 24 June 2016 - CrossFit

  • warm up
    1). Easy jog or airdyne and shoulder mobility (10 pvc pass through, 30 sec box stretch, 10 hang shoulder activations -2 rounds)
  • gymnastics
    3 rounds: 30 sec on, 30 sec rest
    • Head stand/ crab stand
    • Strict pull ups (band/bw/weighted)
    • Hand stand hold/ walk
    • V-ups
  • Conditioning team
    Teams of 3: (One person per station) 16min amrap
    • S1:15/10 cal airdyne
    • S2: 3 Power cleans + 3 front squat 50-60% of clean
    • S3: rest
  • Accessory work
    15 -20 barbell shrugs straight into 5-8 negative HSPU, 3 sets
    Weighted Strict Pull Ups – 1s pause at top, with 3s lower, 2 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Single arm DB rows – 1s pause at top, 3s lower – 4-6 reps, 4 sets
    20m Single arm waiters carry per arm – 4 sets
    Single leg good mornings 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    50 moderate Swim
    Rest 30sec
    50m fast swim
    Rest 30sec
    X 6- 10 sets

Thursday 23 June 2016 - CrossFit

  • warm up
    Running drills and snatch bar drills
  • Snatch
    10 min: 6- 8 sets
    • L1: 4 Hang snatch (just above knee) light weight
    • L2: 2 Halting power snatch from 50-70%
    • L3: 2 halting snatch from 60%
  • Conditioning AMRAP
    20min amrap: (to scale: half of everything)
    • 800m run
    • 50 push ups
    • 100 Squats
    • 150 sit ups
    If weather is bad can sub run for airdyne or row(1k)
  • Extra Aerobic
    8 sets: 50s work 10 sec rest of:
    • Row
    • Burpees
    • Jump rope

Wednesday 22 June 2016 - CrossFit

  • warm up
    kb drills
  • Conditioning
    Alt emom 21min:
    • 1st min: 10 burpees
    • 2nd min: 12 weighted step ups
    • 3rd min: 15 kbs (heavy)
  • core
    2 rounds:
    • 40-60 sec front bridge
    • 40-60 sec side bridge
  • Accessory work
    15 -20 barbell shrugs straight into 5-8 negative HSPU, 3 sets
    Weighted Strict Pull Ups – 1s pause at top, with 3s lower, 2 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Single arm DB rows – 1s pause at top, 3s lower – 4-6 reps, 4 sets
    20m Single arm waiters carry per arm – 4 sets
    Single leg good mornings 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    500m row rest 2 min, 1km row (2s slower per 500m than 500m), rest 2min, 1.5km row (2 s slower per 500m than 1km) 2min rest, 2km row (2s slower per 500m than 1.5km)

Tuesday 21 June 2016 - CrossFit

  • warm up
    1). Pvc pipe drills, pass throughs, squats ect.
    Then: 3 sets alt :
    • 5 back squat
    • 5 db push press
    Work up in weight.
    Use to find working weight for the working sets
  • Strength
    Alternate 4 sets:
    • 5 Back squat
    • 5 db push press
  • Conditioning
    Teams of 2: for time: 13min cap
    • 20 snatches (10 each) 50/35kg
    • 40 synchronised bar facing burpees(if space)
    • 20 clean and jerk (10 each) 65/45kg
    • 60 double unders (each
  • Extra Aerobic work
    30min Airdyne
    Every 5min perform 3 – 5 strict toes to bar

Monday 20 June 2016 - CrossFit

  • warm up
    2min jog, 15 leg swings per leg, squat hang reach, 10 side reach, 6 down dog
  • Muscle up progession
    3 rounds:
    • 4-6 neg pull ups
    • 6 neg ring dips
    • 6 false grip ring rows
    • 6 m.u transitions with band(sit on)
    If have muscle ups: do a few arch hollow swings, c2b pull ups and ring dips then:
    4 to 5 rounds of:
    • 3 pull ups+3 c2b+2muscle up
  • Conditoning AMRAP
    • 3min amrap: cleans 50-60%
    • 3min rest
    • 3min amrap: 5 box jumps,5 push ups
    • 3min rest
    • 3min amrap:10 mountain climbers, 5 pull ups
  • Accessory work
    15 -20 barbell shrugs straight into 5-8 negative HSPU, 3 sets
    Weighted Strict Pull Ups – 1s pause at top, with 3s lower, 2 rep, 5 sets
    Negative muscle up – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Single arm DB rows – 1s pause at top, 3s lower – 4-6 reps, 4 sets
    20m Single arm waiters carry per arm – 4 sets
    Single leg good mornings 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    Row 500m Row @ 2k Pace less 7s
    Rest 2:30
    X 8

Friday 17 June 2016 - CrossFit

  • warm up
    With bar
  • Snatch
    14min: 7 sets
    • L1: 3 x 2position pause(knee +power)(light weight)
    • L2: 3 x halting snatch (moderate weight)
    • L3: 2 x halting snatch (to a heavy 2)
  • Conditioning
    6min AMRAP:
    • 9 Thrusters bar 45/30kg/db
    • 6 toes to bar/knee raises
    3min rest:
    6min AMRAP:
    • 9 Sumo deadlift high pull kb heavy
    • 6 Hand stand push ups/pike
  • stretch
    2 x 30sec over head squat hold with bar
  • Accessory work
    Barbell shrugs – 15-20 reps, 3 sets
    Strict Pull Ups – 1s pause at top, with 3s lower, 2 rep, 5 sets
    Weighted Negative Ring Dips – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Banded Angle wings – 8-10 reps, 3 sets(ask me at gym)
    10m Super slow bear crawls on single line , 3-4 sets (keep low to the ground) – work on getting even slower and more fluid than lst week.-ask me at gym
    Single leg good mornings – 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    50m easy swim
    50m moderate swim
    50m fast swim
    X 5-8 sets

Thursday 16 June 2016 - CrossFit

  • warm up
    General warm up. Form teams. Explain wods
  • Regional 2014 day 1
    2). Regional 2014 day 1: all in teams of 6, if possible 3 male, 3 female.
    Event 1: in m/f pairs, follow each other:
    15-15, 15-15,12-12,12-12,9-9,9-9 reps of: muscle ups/c2b pull ups and clean and jerk (60/45kg) 16min cap

    Event 2: 1 rep max hang squat snatch: each member gets 2 attempts- cap 8min (scale to hang power snatch)

    Rest 2 min

    Event 3: max distance handstand walk, each member has 1min
    6min cap (Scale to bear crawls)
  • Extra Aerobic work
    45s Airdyne
    15sec rest
    45s Russian kbs –moderate weight
    15s rest
    45s Sit ups
    15s rest
    X 8

Wednesday 15 June 2016 - CrossFit

  • warm up/skill
    ).skill: KB WARM UP

    Muscle up drills: 3 to 4 rounds:
    • 6 neg ring dips
    • 6 ring pulls feet on box
    • 4-6 muscle up transitions with band
    • 6 arch hollow swing with high hip drive
    If have muscle ups; do one round of 4 reps of above then EMOM 7 min:
    • 3 – 4 muscle ups
  • Conditioning 11 min AMRAP
    11min amrap:
    • 15 Wall balls
    • 12 Box jumps
    • 9 Man makers -DB
  • Mobility
    10-15min mobility wod
  • Accessory work
    Barbell shrugs – 15-20 reps, 3 sets
    Strict Pull Ups – 1s pause at top, with 3s lower, 2 rep, 5 sets
    Weighted Negative Ring Dips – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Banded Angle wings – 8-10 reps, 3 sets(ask me at gym)
    10m Super slow bear crawls on single line , 3-4 sets (keep low to the ground) – work on getting even slower and more fluid than lst week.-ask me at gym
    Single leg good mornings – 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    2km row, rest 2min, 1.5 km row(2s faster per 500m than 2km), rest 2min, 1km row(2s faster per 500m than 1.5km), 1min rest, 500m row(2s faster per 500m than 1km)

Tuesday 14 June 2016 - CrossFit

  • warm up
    1). RUNNING DRILLS

    2). Short skill: 5 reps of each wod movement, give chance to feel out weight and may have to share equipment.
  • Conditioning
    6 rounds: 45sec work, 15 sec rest of: (AMRAP of each) at sustainable steady pace.
    • airdyne
    • p.clean 50-60%
    • sit ups
    • kbs 24/16
    • double unders/ skipping
    • mountain climbers
  • Accessory work
    Barbell shrugs – 15-20 reps, 3 sets
    Strict Pull Ups – 1s pause at top, with 3s lower, 2 rep, 5 sets
    Weighted Negative Ring Dips – 2s pause at top, with 2s lower, 2 rep, 6 sets
    Banded Angle wings – 8-10 reps, 3 sets(ask me at gym)
    10m Super slow bear crawls on single line , 3-4 sets (keep low to the ground) – work on getting even slower and more fluid than lst week.-ask me at gym
    Single leg good mornings – 6-8 reps per leg – 3-4 sets
  • Extra Aerobic work
    Row 5oom @ 2k row pace less 8s
    Rest 2:30
    X9

Monday 13 June 2016 - CrossFit

  • warm up
    : Leg swings, stretch, hang squat, 5 down dog push ups. 2 ROUNDS: 10 OF EACH: Squat, ring row, push up, sit up

    2). Technique for strength:
  • 1RM Back Squat
    For Weight
  • 3RM Bodyweight Pull Ups
    Work to 3 body weight/thin band as possible pull ups
  • 1RM Pull Up
    For Weight
  • 3RM Bodyweight Ring Dips
    Work to 3 body weight /thin band ring dips
  • 1RM Ring Dip
    Work to 1RM weighted ring dip
  • Extra Aerobic work
    30min Airdyne, every 5min perform 20s hollow hold into 4 v-ups

Friday 10 June 2016 - CrossFit

  • warm up
    1). Running drills and shoulder mobility (10 pvc pass through, 30 sec box stretch, 10 hang shoulder activations -2 rounds)
  • Skill: handstand
    2). Skill Hand stand hold, walk, -12min
    3 rounds: 30 sec on, 30 sec rest
    • Head stand/ crab stand
    • Hollow hold
    • Hand stand hold/ walk
    • Arch hold
  • Conditioning 15 min AMRAP
    Teams of 3: 15min amrap
    • 7m over head walking lunge 20/10 kg plate
    • 3/5 burpee Pull ups/2 burpees+2ring rows
    • 7m run back with weight 20/10kg plate
    One person at a time, relay.
    10min partner assisted stretching
  • Accessory work
    DB upright rows – 4-6 reps, 5 sets
    Strict Pull Ups – 3s pause at top, with 2s lower, 1 rep, 7 sets
    Weighted Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 6 sets (little heavier than last week)
    Banded Bent over front raises – 8-10 reps, 3 sets
    10m Super slow bear crawls , 3-4 sets (keep low to the ground) – work on getting even slower and more fluid than last week.
    Back bridge with band around knees 1 leg raised – 10 s per side, 5 sets
  • Extra Aerobic work
    30-40min Swim / easy aerobic work

Thursday 9 June 2016 - CrossFit

  • warm up
    1).general warm up 5min

    2).skill: clean technique and warm up to 80% - 5 to 8 min
  • Conditioning
    3).cp battery eg emom
    15 min amrap:
    • 6 t2b/ knee raise/ sit ups
    • 4 burpees
    • 2 power cleans 80%to 90%/4 heavy kbs
    4). 3 rounds:
    • 30 - 40 sec front bridge
    • 30 – 40 sec side bridge
  • Accessory work
    DB upright rows – 4-6 reps, 5 sets
    Strict Pull Ups – 3s pause at top, with 2s lower, 1 rep, 7 sets
    Weighted Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 6 sets (little heavier than last week)
    Banded Bent over front raises – 8-10 reps, 3 sets
    10m Super slow bear crawls , 3-4 sets (keep low to the ground) – work on getting even slower and more fluid than last week.
    Back bridge with band around knees 1 leg raised – 10 s per side, 5 sets
  • Extra Aerobic work
    2km row, rest 2min, 1.5 km row(2s faster per 500m than 2km), rest 2min, 1km row(2s faster per 500m than 1.5km), 1min rest, 500m row(2s faster per 500m than 1km)

Wednesday 8 June 2016 - CrossFit

  • warm up
    with bar
  • Snatch EMOM
    10 min EMOM:
    • L1: 4 Hang snatch light weight
    • L2: 3 Halting power snatch 50-60%
    • L3: 3 halting snatch 60%
  • Conditioning: Nate 20 min AMRAP
    Nate: 20min AMRAP of:
    • 2 muscle ups/c2b pull ups/jump c2b pull ups
    • 4 hand stand push ups/pike/hand release push ups
    • 8 kbs 32/24kg
  • Extra Aerobic work
    8 sets: 45s work 15 sec rest of:
    • Airdyne
    • Single leg jump rope (20s per leg)
    • Bear crawls

Tuesday 7 June 2016 - CrossFit

  • warm up
    1). Pvc pipe fran
    2 rounds:
    • 6 over head squats
    • 6 kb one arm bent over row

    Use to find working weight for the working sets
  • Strength
    2).strength endurance alternate 4 sets:
    • 10 over head squats
    • 8-10 one arm kb bent over row
  • Conditioning
    Team of 2: alternate after every movement: for time
    21-15-9 of:
    • Deadlift 125/85kg (60%)
    • Box jumps
  • Extra Aerobic work
    30min Airdyne
    Every 5min perform 3 strict toes to bar +2 strict pull ups

Monday 6 June 2016 - CrossFit

  • warm up
    1).2min jog, 15 leg swings per leg, squat hang reach, 10 side reach, 6 down dog.
  • Skill
    Muscle up progressions:
    15min
    3 rounds:
    • 6 arch hollow swings
    • 6 neg ring dips
    • 6 false grip ring rows
    • 6 m.u transitions with band(sit on)
    If have muscle ups: do 1 round of 4 reps of above then:
    4 to 5 rounds of:
    • 3 pull ups+3 c2b+2muscle up
  • Conditioning
    6min ladder: 2-4-6-8 ect reps of
    • Wall balls
    • Med ball sit ups/sit ups
    6min rest
    6min Ladder of 2-4-6-8-etc:
    • 1 Arm DB Snatches
    • 20 DU’s
  • Accessory work
    DB upright rows – 4-6 reps, 5 sets
    Strict Pull Ups – 3s pause at top, with 2s lower, 1 rep, 7 sets
    Weighted Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 6 sets (little heavier than last week)
    Banded Bent over front raises – 8-10 reps, 3 sets
    10m Super slow bear crawls , 3-4 sets (keep low to the ground) – work on getting even slower and more fluid than last week.
    Back bridge with band around knees 1 leg raised – 10 s per side, 5 sets
  • Extra aerobic work
    Row 500m Row @ 2k Pace less 6s
    Rest 2:30
    X 9

Friday 3 June 2016 - CrossFit

  • warm up
    1).
    Warm up with bar -5min
  • Snatch
    2).skill
    Snatch: 14min:
    • L1: 3 x 2position pause(knee +power)(light weight)
    • L2: 3 x halting snatch (moderate weight)
    • L3: 2 x halting snatch (to a heavy 2)
  • Conditioning AMRAP
    2 rounds: AMRAP
    3min: distance
    3min:rest
    3min: 90s kbs 24/16kg into 90s double unders
    3min rest
    3min: wall balls
    3min: rest
  • Accessory work
    DB upright rows – 4-6 reps, 5 sets
    Strict Pull Ups – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Weighted Negative Ring Dips – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Banded Bent over front raises – 10-12 reps, 3 sets
    10m Super slow bear crawls , 3-4 sets (keep low to the ground)
    Back bridge with band around knees – 20 s, 5 sets
  • Extra Aerobic work
    30 – 40 min easy swim

Thursday 2 June 2016 - CrossFit

  • warm up
    1). Game: squat squat goose
  • Strength
    2). Strength endurance: alternate
    a).Back squat: 4x10
    • L1: Moderate weight
    • L2: from 50%
    • L3: from 60%
    b). floor press: db or kb: 4x 8-10
  • Conditioning
    Teams of 3: 15 min amrap
    • 8/12 cal airdyne
    • 3/5 burpees
    One at a time
  • Extra Aerobic work
    30s row
    30sec rest
    30s hand stand hold
    30s rest
    30s active hang from pull up bar
    30s rest
    X 8

Wednesday 1 June 2016 - CrossFit

  • warm up/gymnastics
    1).skill: Shoulder mobility: 30sec box stretch, 8 pvc raises,6 hang shoulder activation – 2 rounds. Then : lunge stretch, 6 down dog push ups ,10 jumping jacks

    Muscle up drills: 3 to 4 rounds:
    • 6 neg ring dips
    • 6 ring pulls feet on box
    • 6 muscle up transitions
    • 6 arch hollow swing with high hip drive
    If have muscle ups; do one round of 4 reps of above then EMOM 7 min:
    • 3 – 4 muscle ups
  • Conditioning
    21-15-9 of: 9min cap
    • Box jumps
    • Thrusters db/kb
    • What ever is left of the time do amrap double unders
  • Mobility
    Mobility wod
  • Accessory work
    DB upright rows – 4-6 reps, 5 sets
    Strict Pull Ups – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Weighted Negative Ring Dips – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Banded Bent over front raises – 10-12 reps, 3 sets
    10m Super slow bear crawls , 3-4 sets (keep low to the ground)
    Back bridge with band around knees – 20 s, 5 sets
  • Extra Aerobic work
    2km row, rest 2min, 1.5 km row(2s faster per 500m than 2km), rest 2min, 1km row(2s faster per 500m than 1.5km), 2min rest, 500m row(2s faster per 500m than 1km)

Tuesday 31 May 2016 - CrossFit

  • warm up
    1). Warm up: game: relay dynamic movements: lung stretch, inch warm, straight leg march, high knees, butt kicks, side ways skip, side ways skip.
  • technique
    Split jerk-10min :focus on feet movement and bar path.
    • L1:with pvc/light bar push press
    • L2:bar or light weight -jerk
    • L3: light weight-jerk
  • Clean and jerk
    3). Absolute strength /skill
    15min:
    • L1:3 p.clean and push press (light weight- rest at least 1:30 between sets-technique)
    • L2: 2 P. Clean and jerk (work to heavy 2 reps)
    • L3: 2 Clean and jerk(work to heavy 2 reps)
  • Strength
    alternate between: 4 to 5 rounds:
    • 4 to 6 reps strict weighted pull ups
    • 6 to 8 seated good mornings
    • 30sec hollow hold

    2x 30 sec over head squat hold
  • Extra Aerobic work
    30min Airdyne, every 5min perform 20 kb shrugs (heavy) + 5 negative hand stand push ups

Monday 30 May 2016 - CrossFit

  • warm up
    1). RUNNING DRILLS

    2). Short skill: 5 reps of each wod movement, give chance to feel out weight and may have to share equipment.
  • Conditioning AMRAP
    10min amrap:
    • 6 t2b/knee raises
    • 9 push ups
    • 12 kbs 24/16kg
    10min of 10m shuttle runs with burpee on each end .
    10min amrap:
    • 12 mountain climbers
    • 9 sumo dead lift high pulls 24/16kg
    • 6 goblet squats 24/16kg
  • Accessory work
    DB upright rows – 4-6 reps, 5 sets
    Strict Pull Ups – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Weighted Negative Ring Dips – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Banded Bent over front raises – 10-12 reps, 3 sets
    10m Super slow bear crawls , 3-4 sets (keep low to the ground)
    Back bridge with band around knees – 20 s, 5 sets
  • Extra Aerobic work
    Row 500m @ 2k row pace less 5s
    Rest 2:30
    X9

Friday 27 May 2016 - CrossFit

  • Warm up/skill
    1). Running drills and shoulder mobility (10 pvc pass through, 30 sec box stretch, 10 hang shoulder activations -2 rounds)
  • Hand stand work
    3 rounds: 30 sec on, 30 sec rest
    • Head stand/ crab stand
    • Hollow hold
    • Hand stand hold/neg h.s push up/strict h.s push up
    • Arch hold
  • Conditioning
    3). Lactate power 1-2min (team wod?)
    Teams of 4: 15min amrap of:
    • 150m run /if raining 10/15 cal row or airdyne
    • 30m heavy farmers carry
    One person at a time.
  • Accessory work
    DB Side upright rows – 4-6 reps, 5 sets
    Weighted Negative Pull Ups – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Weighted Negative Ring Dips – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Bent over front raises – 10-12 reps, 3 sets
    10m Seal walk/feet drag, 3-4 sets (only one foot down, other foot in air, 5m per leg)
    Back bridge on hands seal walk/feet drag – 20 s, 3-4 sets
  • Extra Aerobic work
    30-40min Swim / easy aerobic work

Thursday 26 May 2016 - CrossFit

  • Warm up/skill
    1). Warm up with bar
  • Cleans EMOM
    10 min emom:
    • L1:5 high hang power cleans
    • L2: 4 power cleans
    • L3: 3 cleans (work to heavy)
  • Conditioning
    For time: 20 min time cap:
    5-10-15-20-25-25-20-15-10-5 reps of:
    • Wall balls
    • burpees
    • Sit ups/v-ups
  • Extra Aerobic work
    8 sets: 30s work 30 sec rest of:
    • Airdyne
    • Kb sumo deadlift high pull
    • Mountain Climbers

Wednesday 25 May 2016 - CrossFit

  • Warm up/skill
    1).General warm up/short game

    2).Skill: set up for wod and do a few reps of each movement
  • Conditioning EMOM
    5 rounds of:emom:
    • 5 cleans 60 -70%(l2:40 -50%)
    • 8/12 cal airdyne/row
    • 3-5 jumping c2b pull ups/c2b pull ups/muscle ups
    • 6 db/kb snatchs 24/16kg
    • 30 Double unders/40 sec of double under practice
    • rest
  • Accessory work
    DB Side upright rows – 4-6 reps, 5 sets
    Weighted Negative Pull Ups – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Weighted Negative Ring Dips – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Bent over front raises – 10-12 reps, 3 sets
    10m Seal walk/feet drag, 3-4 sets (only one foot down, other foot in air, 5m per leg)
    Back bridge on hands seal walk/feet drag – 20 s, 3-4 sets
  • Extra Aerobic work
    500mrow,rest 1min, 1km row, rest 2min, 2km row, rest 2min, 1km row, rest 1min, 500m row

Tuesday 24 May 2016 - CrossFit

  • warm up/skill
    1). Pvc pipe
    2 Rounds:
    • 5 Ring rows
    • 5 strict press

    Use to find working weight for the max effort sets
  • Push/pull
    2).strength endurance alternate
    a). Ring rows (feet on boxslight pause at top of pull+control down):
    • 3 x ME
    b). DB strict press:(slight pause at top of press+control down)
    • 3 x ME
  • Conditioning Tabata
    tabata: 8 rounds 20sec on, 10 sec rest
    • Toes to bar/knee raises
    • push ups
    • jump lunges/lunges
    RXD: Finish 8 rounds of one movement before moving on to next movement: so 3x4min
    Normal: Rotate through the movements, on after the other.
  • Extra Aerobic work
    30min Airdyne
    Every 5min perform 30s push up hold & 30m farmers carry (heavy)

Monday 23 May 2016 - CrossFit

  • warm up/skill
    kb warm up
    Muscle up progressions:
    15min
    3 rounds:
    • 6 arch hollow swings
    • 6 neg ring dips
    • 6 false grip ring rows
    • 6 m.u transitions
    If have muscle ups: do 1 round of 4 reps of above then:
    4 to 5 rounds of:
    • 3 pull ups+3 c2b+2muscle up
  • Conditioning AMRAP
    3min amrap:
    • 5kbs (heavy)
    • 5 box jumps
    3min rest
    3min amrap of:
    • 5 power snatch 50 to 60%
    • 5 over the bar burpees
    3min rest
    3min amrap:
    • 5 wall balls
    • 5 toes to bar
  • Accessory work
    DB Side upright rows – 4-6 reps, 5 sets
    Weighted Negative Pull Ups – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Weighted Negative Ring Dips – 3s pause at top, with 2s lower, 1 rep, 6 sets
    Bent over front raises – 10-12 reps, 3 sets
    10m Seal walk/feet drag, 3-4 sets (only one foot down, other foot in air, 5m per leg)
    Back bridge on hands seal walk/feet drag – 20 s, 3-4 sets
  • Extra Aerobic work
    Row 500m Row @ 2k Pace less 4s
    Rest 2:30
    X 9

Friday 20 May 2016 - CrossFit

  • Warm up
    2min run/airdyne/skip/row
    Warm up with bar
  • Strength/skill 12min EMOM
    EMOM: alternate 12 min:
    • L1: 3 High hang power snatch
    • L2: 4 power snatch
    • L3: 3 snatch (from 50%) to heavy 3
    And:
    • 20 double unders/practice
  • Conditioning
    Pattern of 2-4-6-8 ect reps
    7min of:
    • Deadlift 100/70kg/60%/kb
    • H.S push ups/strict db press
    5min rest
    7min of:
    • Power cleans 70/45kg/60%/kbs
    • Pistols /assisted pistol
  • Accessory work
    DB Side Raises – 6-8 reps, 4 sets
    Weighted Negative Pull Ups – 3s pause at top, with 2s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Bent over reverse flyes/raises – 10-12 reps, 3 sets
    10m Seal walk/feet drag, 4-5 sets
    Back bridge on hands – 20 s, 4-5 sets
  • Extra Aerobic work
    30-40 min easy swim

Thursday 19 May 2016 - CrossFit

  • Warm up
    Leg swings, lunge stretch, 10 ring rows, 6 down dog
  • Strength endurance
    a). Front squats: 4 x 10reps
    • L1: Moderate weight
    • L2: from 50%
    • L3: from 60% from floor
    b). 3 x ME kb bent over row
  • Conditioning 12min AMRAP
    Teams of 3 to 4: 12min amrap
    • 3 tyre flips
    • 5 ring dips/push ups
  • Extra Aerobic work
    30s row
    30sec rest
    30s kbs @moderate weight
    30s rest
    30s jump rope
    30s rest
    X 8

Wednesday 18 May 2016 - CrossFit

  • Warm up
    Round 1:
    • 1min airdyne/row/skip
    • 10 ring rows
    • 5 lunges with kb over head(pl)
    • 10 push up with torso twist
    • 5 windmills each side (kb
  • Muscle up drills
    3 to 4 rounds:
    • 6 neg ring dips
    • 6 ring pulls feet on box
    • 6 muscle up transitions
    • 6 arch hollow swing with high hip drive
    If have muscle ups; do one round of 4 reps of above then EMOM 6 min:
    • 2 -3 muscle ups
  • Conditioning For time(16min cap)
    • 30 reverse lunges
    • 15 t2b
    • 30 thrusters
    • 400m run
    • 20 reverse lunges
    • 10 t2b
    • 20 thrusters
    • 200m run
    • 10 reverse lunges
    • 5 t2b
    • 10 thrusters
    • 100m run

  • Accessory work
    DB Side Raises – 6-8 reps, 4 sets
    Weighted Negative Pull Ups – 3s pause at top, with 2s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Bent over reverse flyes/raises – 10-12 reps, 3 sets
    10m Seal walk/feet drag, 4-5 sets
    Back bridge on hands – 20 s, 4-5 sets
  • Extra Aerobic
    1k row, rest 2min, 2k row, rest 2min, 1k row, rest 2min, 2k row

Tuesday 17 May 2016 - CrossFit

  • Warm up
    Drill with bar
  • Technique for strength
    2 rounds: light weight(10min)
    • 3 dead lift
    • 3 hang cleans
    • 3 push press
    • 3 over head squat
  • Strength complex
    15min to work to a max for the complex: (L1:no over head squats)
    • 1 dead lift
    • 2 hang cleans
    • 3 push press
    • 4 over head squat
  • Strength
    3 rounds:
    • 10 one leg dead lift(per leg)
    • 40 to 60 sec front bridge
    • Accumulate 30 sec L-sit
  • Extra Aerobic
    30min Airdyne, every 5min perform 30s hang from pull up bar + 30s H.S Hold

Monday 16 May 2016 - CrossFit

  • warm up/skill
    Running drills
    Short skill: 5 reps of each wod movement, give chance to feel out weight and may have to share equipment.
  • Long chipper
    • 2 1/4 laps run
    • 25 DB floor to shoulder to over head 20/15kg
    • 25 box jump-overs 60/50cm
    • 25 chest to bar pull ups
    • 50 wall balls (red/yellow)
    • 25 chest to bar
    • 25 box jump-overs
    • 25 DB floor to shoulder to over head
  • Accessory work
    DB Side Raises – 6-8 reps, 4 sets
    Weighted Negative Pull Ups – 3s pause at top, with 2s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Bent over reverse flyes/raises – 10-12 reps, 3 sets
    10m Seal walk/feet drag, 4-5 sets
    Back bridge on hands – 20 s, 4-5 sets
  • Extra Aerobic work
    Row 5oom @ 2k row pace less 3s
    Rest 2:30
    X8

Friday 13 May 2016 - CrossFit

  • Warm up
    Running drills and shoulder mobility (pvc pass through, box 30 sec box stretch, 30 sec top of push up hold-2 rounds)
  • hand stand work
    Skill Hand stand hold, push up, walk-12min
    3 rounds
    • 30 sec h.s hold, neg h.s push up, strict h.s push ups
    • 30 sec hollow hold
    • 30 sec arch hold
    • 30 sec bear crawl, wall walk, h.s walk
  • Conditioning
    Teams of 3 to 4:
    20 rounds for time:
    • 100m row
    • 5 burpees
  • Accessory work
    Upright Barbell Rows – 5 to 6 reps, 4 sets
    Weighted negative pull ups – 2s pause at top, with 2s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause t top, with 3s lower, 1 rep, 5 sets
    Banded Y-Raises – 10-12 reps, 3 sets
    10m Seal Walk / Feet Drag, 4-5 sets
    Back Bridge on hands – 15s, 4-5 sets
  • Extra aerobic work
    30min Swim / easy aerobic work

Thursday 12 May 2016 - CrossFit

  • Warm up
    10 ring rows, 5 down dog push ups, 10m inch warm, 6 burpee squat jump, snatch drill with bar.(over head)
  • Snatch 10 min EMOM
    • L1:5 high hang power snatch
    • L2: 4 power snatch
    • L3: 3 snatch (work to heavy)
  • Conditioning: Cindy 20min AMRAP
    • 5 Pull ups
    • 10 push ups
    • 15 squats
  • Extra aerobic work
    30s Quick jump rope
    30s Rest
    30s Row @ 85% effort
    30s Rest
    30s Steady Burpees
    30s Rest
    x 7 sets

Wednesday 11 May 2016 - CrossFit

  • Warm up
    With kb
  • Skill
    Break down of rowing stroke: get people to rotatethrough: arms only,body swing, quarter, half, full – 5 to 10 strokes each
  • Conditioning EMOM
    5 rounds of:emom:
    • 5 deadlift 60 -70%(l2:40 -50%)
    • 8/12 cal row
    • 10 Hand stand push up/strict DB press
    • 15 wall balls
    • 15 heavy kbs 24/32kg
    • rest
  • Accessory work
    Upright Barbell Rows – 5 to 6 reps, 4 sets
    Weighted negative pull ups – 2s pause at top, with 2s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause t top, with 3s lower, 1 rep, 5 sets
    Banded Y-Raises – 10-12 reps, 3 sets
    10m Seal Walk / Feet Drag, 4-5 sets
    Back Bridge on hands – 15s, 4-5 sets
  • Extra aerobic work
    5k Row steady state (80-85% effort)

Tuesday 10 May 2016 - CrossFit

  • warm up
    ). 2 rounds: 10min
    • 10 ring rows
    • 6 down dog push ups
    • 10m bear crawl
    • 10 wall squats
    2 Rounds:
    • 10 db floor press
    • 10 db bent over row
    Use to find working weight for the 3x10.
  • push/pull
    DB Floor press:
    • 3 x 10
    DB Bent over row:
    • 3x ME (Same weight as floor press
  • Conditioning 10min AMRAP
    • 50 Double unders
    • 10 back squat at 45/60kg(40-45%)
  • Extra aerobic work
    30min Jog
    Every 5min perform 5 push ups & 10 squats

Monday 9 May 2016 - CrossFit

  • warm up
    quick jog, high knees, heels up, straight leg march, inch warms-5min
  • Muscle ups
    3 rounds:
    • 6 arch hollow swings
    • 6 neg ring dips
    • 6 false grip ring rows
    • 6 m.u transitions
    If have muscle ups: do 1 round of 4 reps of above then:
    4 to 5 rounds of:
    • 3 pull ups+2 c2b+1muscle up
  • Conditioning
    3 min amrap:
    • 3 heavy kbs
    • 5 box jumps
    2min rest
    3min amrap:
    • 4 db shoulder to over head
    • 8 db inline lunges
    2min rest
    3min amrap:
    • 3 p clean to over head at 60 to 70%
    • 6 toes to bar
  • Accessory work
    Upright Barbell Rows – 506 reps, 4 sets
    Weighted negative pull ups – 2s pause at top, with 2s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause t top, with 3s lower, 1 rep, 5 sets
    Banded Y-Raises – 10-12 reps, 3 sets
    10m Seal Walk / Feet Drag, 4-5 sets
    Back Bridge on hands – 15s, 4-5 sets
  • Extra aerobic work
    Row 500m Row @ 2k Pace less 2s
    Rest 2:30
    X 7

Friday 6 May 2016 - CrossFit

  • Warm up
    2 rounds:
    • 10 russian kbs
    • 6 squat, hang and press
    • 10 one arm kbs
    • 10 ring rows
    • 10 alt one arm swings
    • 10 kb thrusters
  • Cleans EMOM
    EMOM: 10 min:
    • L1: 3 High hang power cleans
    • L2: 3 tng power cleans
    • L3: 3 tng cleans (from 50%)
  • FRAN
    For time; Fran: 21-15-9 of: 7min cap
    • Thrusters 45/30/35/25/bar
    • Pull ups/banded pull ups/jumping pull ups
    5min rest
    For time, 6min cap:9-6-3 of:
    • Thrusters 40/30/35/25/bar
    • Pull ups /banded pull ups/jumping pull ups
  • Accessory work
    Arnold Press – 5-6 reps, 4 sets
    Negative Pull Ups – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Bent over reverse flys – 8-10 reps, 3 sets
    Hollow Hold on Pull Up bar – 12s, 4-5 sets
    Back bridge on hands – 13s, 4-5 sets
  • Extra Conditioning
    Row 500m @ 2k Pace less 2s
    Rest 3min x 6

Thursday 5 May 2016 - CrossFit

  • Core
    In pairs.20min
    30-20-10 reps of:
    • Good mornings (pvc,weight plate or bar 15-30kg)
    • Sumo deadlift high pulls (kb, 45/30kg)
    15-10-5 reps of:
    • Crunch/sit up (ab-mat or weighted)
    • Knee raises/ knees to elbow
  • Front Squat
    Front squats: 3 x 10reps
    • L1: Moderate weight
    • L2: from 40 to 60%
    • L3: from 50%
  • Conditioning 10 min AMRAP
    Teams of 3 to 4
    • 10/15 cal airdyne

    One person working at a time. Switch after 10/15 cal.
  • Extra Conditioning
    45s Airdyne @ 85% effort
    45s walk
    x 20

Wednesday 4 May 2016 - CrossFit

  • warm up
    Round 1:
    • 1min airdyne/row
    • 1min bear crawls
    • 1min step ups
    Round 2:
    • 1min jump rope
    • 10 ring rows
    • 10 push up with torso twist
    • 5 windmills each side (kb)
  • muscle ups
    Muscle up drills: 3 to 4 rounds:
    • 6 neg ring dips
    • 6 ring pulls feet on box
    • 6 muscle up transitions
    • 6 arch hollow swing with high hip drive
    If have muscle ups; do one round of above then EMOM 5 min:
    • 2 -3 muscle ups
  • Conditioning AMRAP
    7min amrap:
    • 60 single/30 double unders
    • 20 wall balls
    • 10 db push press
    3min rest
    7min amrap:
    • 10 kbs 24/16kg
    • 10 Box jumps
  • Accessory work
    Arnold Press – 5-6 reps, 4 sets
    Negative Pull Ups – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Bent over reverse flys – 8-10 reps, 3 sets
    Hollow Hold on Pull Up bar – 12s, 4-5 sets
    Back bridge on hands – 13s, 4-5 sets

Tuesday 3 May 2016 - CrossFit

  • warm up
    With kb. 45 sec on 15 sec rest ,2 rounds:
    • Kb dead lift
    • One arm press 3 each arm
    • Russian swings
    • Top of push up hold
  • Technique for strength
    Technique for strength:
    • Snatch drill with bar
    2 sets: work up in weight:
    • 4 halting snatch deadlift+high hang power snatch
    • 5 down dog push ups
    2 sets: work up in weight:
    • 3 halting snatch dl + high hang power snatch
    • 3 push ups/ring dips(add weight or thin band)
  • snatch
    5 rounds: 2-3min rest:
    • L1: 3 High hang power snatch and amrap box dips
    • L2: 2 power snatch (working up in weight) and amrap push ups
    • L3: 2 snatch (start at 50% add weight each set) and amrap ring dips(stict)

Monday 2 May 2016 - CrossFit

  • skill
    rowing technique
  • Conditioning
    Team wod: teams of 4.
    Team ‘Lumberjack 20’:
    • 40 deadlifts 120/85kg
    • 500m row
    • 40 kbs 24/16kg
    • 500m row
    • 40 over head squats 50/35kg
    • 500m row
    • 40 burpees
    • 500m row
    • 40 chest to bar pull-ups
    • 500m row
    • 40 box jumps 60/50cm
    • 500m row
    • 40 db squat cleans 20/15kg
    • 500m row
  • Accessory work
    Accessory Work
    Arnold Press – 5-6 reps, 4 sets
    Negative Pull Ups – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Negative Ring Dips – 3s pause at top, with 3s lower, 1 rep, 5 sets
    Bento over reverse flys – 8-10 reps, 3 sets
    Holow Hold on Pull Up bar – 12s, 4-5 sets
    Back bridge on hands – 13s, 4-5 sets

Friday 29 April 2016 - CrossFit

Warm up:
10min: 2 rounds
• 1min row or airdyne
• 10 ring rows
• 20m bear crawl
• 20m lunge twist

  • core
    tabata hollow hold arch hold
  • pull ups
    Pull ups: strict
    • Work to a 3 rm (thin a band as possible or max weight) over 3 to 4 sets.
    • Rest 2 min
    • Then drop down in weight or to previous band and do 1 x max rep set
  • Conditioning
    • 12 -9-6 reps: Man makers10/15kg/burpees
    • 18-30-42 reps double unders/single skips(double reps)

Thursday 28 April 2016 - CrossFit

Warm up:
10 min:2 rounds
• 10 pvc pass through
• 30 sec box stretch
• 8 pvc raises
• 10 arch hollow swings
• 5 box jumps

  • Clean
    Cleans technique: 15min
    A). with bar:
    • 3 high hang pulls
    • 3 high hang power cleans
    • 3 hang power cleans
    • 3 hang cleans
    B). 3-4 sets: working up in weight each set:
    • L1: 3 halting deadlift and 5 downward dog push ups
    • L2: 3 halting power cleans and 2 wall walks
    • L3:3 halting cleans and 1-2 hand stand push ups
  • clean
    5 sets with a 2-3min rest of:
    • L1: 3 Halting deadlift and 20 to 30sec hand stand hold
    • L2: 3 halting power cleans and amrap strict handstand pushup on foam or feet on box(pike)
    • L3: 3 halting cleans and amrap strict hand stand push ups
  • Extra Work
    30s Airdyne @ 85% effort
    30s walk
    x 30

Wednesday 27 April 2016 - CrossFit

Public holiday WOD

  • Running drills
    10min: running drills
  • Team MURPH
    Team MURPH. 3 to 4 people , Share run and reps
    • plate (in relay of 400m) 1.6km run with 5 or 10kg weight plate
    • 100 pull ups
    • 200 push ups
    • 300 squats
    • plate (in relay of 400m) 1.6km run with 5 or 10kg weight plate

Tuesday 26 April 2016 - CrossFit

  • SKILL
    10min:In pairs: use kb.
    • Partner hold bottom of squat with kb. Other easy jog 20m out and back-switch
    • Partner one arm over head lunges(5 per leg),other high knee run
    • Partner squat,hang over head, other heels up run
    • 2x 30 sec hand stand hold-(walk up wall)
  • Back Squat
    • L1: 3 X 10 at mod weight
    • L2: 3 x 10 at 40 to 50%
    • L3: 3 x 10 at 50 to 60%
  • Conditioning 12min AMRAP
    Teams of 2: 12min amrap of:
    • 10 high target wall balls / wall balls /air squats
    • 20m DB over head walking lunge / meb ball over head walking lunge / walking lunge
    One person working at a time.
  • Extra Work
    30-40min Airdyne @ aerobic pace,
    climb off every 5min and perform 30s Hollow Hold

Monday 25 April 2016 - CrossFit

  • bar skill: snatch
    1 to 2 sets with bar/pvc: 2 drop snatch +2 over head squat
    Then: 3 -4 sets of: (10min)
    • L1: 5 over head squat bar/pvc
    • L2: 5 over head squat at mod weight
    • L3: 2 drop snatch+1 over head squat working up in weight
  • snatch 5 min EMOM
    • L1: 3 hang P. snatch (with bar or light weight)
    • L2: 3 halting P. snatch
    • L3: 3 halting snatch (from 40%)
  • CONDITIONING 10 min AMRAP
    • 8 Toes to bar/knee raises
    • 10 handstand push ups / hand release push ups / push ups on knees
    • 12 box jumps/step ups
  • Extra Work
    Row 500m @ quick pace
    Rest 3:00
    x 7 sets

Friday 22 April 2016 - CrossFit

Warm up:
15min:
Round 1:
Row 200m
Goodmorning x 10
Ring Row x 10
Pushup + Pushup Plus + T-Spine Rotation x 10 (5 per side)
Superman x 10
Situp x 10

Round 2:
Assault Bike 1min
Perfect stretch x 5 each leg (groiner + sun salute)
Wall Climbs x 10
Dead hang pullup x 5-10
Knees to elbows x 10

Round 3 (with KB):
While holding KB bottom facing up
5 press each side
5 OH lunges each side
5 Windmills each side
This is hard, use a light KB

  • Work out prep 10min
    (10min) Muscle Up practice as a group (Everyone)
    6 False Grip Ring Rows
    Hold the top of ring dip + perform 6 negative ring dips
    6 Muscle Up transitions with low rings
    For those who are close to getting a MU, add a band across the pullup rig/squat cups and have them attempt some transitions this way,
    practicing speed through the middle
    3-6 Muscle ups or attempts.
    (5-10min) Prep for Workout
    For those not doing muscle ups, perform 2 x sets of 5 pullups/ring rows here.
  • Conditioning Every 90sec- 5 rounds
    BEYOND RXD:
    3 Muscle up
    then what is left of 90sec: AMCals Assault Bike/Rower
    15min (5 rounds)

    RXD:
    6 Chest to bar pullups
    then what is left of 90sec:
    AMCals Assault Bike/Rower
    15min (5 rounds)

    FITNESS:
    8 False Grip Ring Rows
    then what is left of 90sec:
    AMCals Assault Bike/Rower
    15min (5 rounds)
  • Extra Work
    Row 1k @ 2k Pace
    Rest 2min
    x 4

Cool down:
Walk 200m, then alternate between down dog and child’s pose for a few minutes to recover


Thursday 21 April 2016 - CrossFit

Warm up:
(5min) With a PVC, perform Burgener Warm up.
(5min) Review Hang Power and Power Snatch with PVC and Barbell

  • Work out prep
    (10min) Prep for Part 1
    3 x reps Snatch Complex
    2-3 rounds
    1 x rep Snatch Complex
    2-3 Rounds
    Add weight each round
  • Conditioning Part 1
    Aim to go as heavy as you technically can on the Snatch complex. Meaning, if you start to break down with your technique, it is too heavy.
    This will vary between person to person

    BEYOND RXD; RXD AND FITNESS:
    1 Hang Power Snatch
    1 Power Snatch
    10 rounds
    Rest 2min between rounds


  • Conditioning Part 2 10min EMOM
    BEYOND RXD:
    30 KB Swings (24/16kg)

    RXD:
    20 KB Swings (24/16kgs)

    FITNESS:
    10 KB Swings

    For the KB test, if you cannot maintain that many reps (it is a lot!) each minute, take five off the next round you missed and try hold that for
    the remaining minutes.

    For the KB test, use a weight that allows at least 15sec rest at the completion of 10 reps before the next minute starts.
  • Extra Work
    30s Airdyne @ 85% effort
    30s walk
    x 30

Wednesday 20 April 2016 - CrossFit

Warm up:
(10min) Have each person have one rower, one set of light dumbells (35/15/10lbs) and one box. Partner up if needed and start at different
stations.
On first minute perform 10-15cal row
On second minute perform 5 strict pushup burpees
On third minute perform 4 manmakers (pushup/DB row each side/thruster)
On fourth minute perform 6 DB step ups with DB’s by your side.
Rest on the fifth minute
On sixth minute perform 15cal row
On seventh minute perform 6 burpee box jump
On eight minute perform 6 manmakers
On ninth minute perform 8 DB step up’s with DB’s on shoulders
Rest on the tenth minute
(5-10min) Have people partner up and spend 5min on 1 partner shoulder stretch and 1 partner hip stretch.

  • Work out prep 10min
    (10min) Prep for Workout:
    10 Wall Ball
    10 Box Jump – Jump up/Step down
    8 Wall Ball
    8 Box Jump – Rebound if that is choice
    Add weight on Wall Ball each Round
  • Conditioning 15min time cap
    BEYOND RXD:
    10 Wall Ball (20/14)
    10 Box Jump (24”)
    10 burpee
    20 Wall Ball
    20 Box Jump
    20 burpee
    30 Wall Ball
    30 Box Jump
    30 burpee
    40 Wall Ball
    40 Box Jump
    40 burpee

    RXD:
    10 Wall Ball (20/14)
    10 Box Jump (20”)
    5 Burpee
    20 Wall Ball
    20 Box Jump
    10 Burpee
    30 Wall Ball
    30 Box Jump
    15 Burpee
    40 Wall Ball
    40 Box Jump
    20 Burpee

    FITNESS:
    10 Wall Ball
    10 Step Ups
    5 Burpees
    15 Wall Ball
    15 Step Ups
    10 Burpees
    20 Wall Ball
    20 Step Ups
    10 Burpees
    25 Wall Ball
    25 Step Ups
    15 Burpees
  • Extra Work
    4k Row @ steady state (80-85% effort)

Cool down:
Sit on the rower for 5min rowing at an easy-moderate pace.


Tuesday 19 April 2016 - CrossFit

Warm up:
15min:
With a light Kettle Bell (16/12 or 8kg)
45sec on/15sec off:
KB Deadlifts
KB One Arm Press – 3 each arm (for added difficulty, face bottom of KB up)
KB Russian Swing
Handstand Hold (for added difficulty, face wall) – to scale, walk up wall as far as possible.
2 rounds
30sec on/30sec off:
Handstand pushup negatives – lower head to ground without pushing up, stand up to repeat. Add 1-2 abmats if needed, otherwise use a
box and perform pike negatives.
3 rounds
(If you are in Rxd + group, sub strict HSPU instead of negatives.)

  • Work out prep 15min
    5 x Deadlift
    3-5 HSPU/Press
    5 x Deadlift
    3-5 HSPU/Press
    3 x Deadlift
    2-4 HSPU/Press
    3 x Deadlift
    2-4 HSPU/Press
    Increase load each round
    Rest as needed
    Depending on HSPU skill level, modify reps. Use this time for Fitness to find a suitable weight for their press
  • Conditioning
    BEYOND RXD:
    3 deadlift
    Max Strict HSPU
    5 Rounds

    RXD:
    3 deadlift
    Max HSPU (kipping allowed)
    5 Rounds

    FITNESS:
    3 deadlift
    Max Press
    5 Rounds

    This workout is not intended to be timed. The goal is to go as heavy as possible on the deadlifts and to perform as many HSPU as possible.
    Rest no more than 30sec between deadlift and HSPU, and 2-3min between each round.
  • Extra Work
    30-40min Airdyne @ aerobic pace

Cool down:
Lie with legs up the wall to stretch hamstrings. For additional stretch, add plate to feet.


Monday 18 April 2016 - CrossFit

Warm up:
In partners:
1. While one person holds the bottom of a squat, the other runs around a cone. Switch.
2. While one person holds the bottom of a squat, the other bear crawls around the cone. Switch.
3. While one person does groiners, the other runs to pullup structure and does 5 jumping pullups and runs back. Switch

  • Prep for workout:
    5 x squat clean
    5 x pullup/ring row
    2-3 rounds
    Add weight each round
  • Conditioning 40min time cap
    BEYOND RXD:
    800m Run
    30 Squat clean (45/30kgs)
    30 Pull-ups
    3 Rounds

    RXD:
    800m run
    20 Squat Cleans (45/30kgs)
    20 Pullups
    3 Rounds

    FITNESS:
    400m run
    15 Power Cleans
    15 Ring Rows
    3 Rounds
  • Extra Work
    Row 500m @ quick pace
    Rest 2:30
    x 7 sets

Friday 15 April 2016 - Advanced Barbell

  • Push Press
    EMOM 5min - 5 Push Press @ 70% of 1RM
  • Squat Clean
    EMOM 5min - 5 reps @ 60% of 1RM
  • Muscle Endurance
    Complete 10-9-8-7-6-5-4-3-2-1 reps of:
    - Pull Ups
    - Push Ups
  • Aerobic Pacing
    400m Run
    Rest 2min
    x 3 sets
  • Extra Work
    30min EASY Aerobic work

Friday 15 April 2016 - CrossFit

  • Back Squat 6 min EMOM
    Back squat: - 6 min emom:
    • L1: 5 reps at moderate weight
    • L2 and 3: 6 reps – work up in weight from last week.
  • Core
    3 sets of each:
    • 40 to 60 sec side bridge
    • 40 to 60 sec back bridge
  • Conditioning For time
    ). For time of:
    • 150m run
    • 21 deadlifts 40%
    • 21 db push press (mod weight)
    • 300m run
    • 15 deadlifts
    • 15 db push press
    • 400m run
    • 9 deadlifts
    • 9 db push press

Thursday 14 April 2016 - CrossFit

  • Ring Dips
    Ring dips: work to 3 body weight or as thin a band as possible or max weighted ring dip – 12min
  • Core 10 min EMOM
    Alt 10 min emom:
    • 5 to 10pull ups(banded,bw or weighted) kip
    • 20 to 30 sec L-sit
  • Conditioning
    For time:
    • 500m row (2:30 time cap)
    • Rest 6min
    • 500m row (2:30 time cap)
    So score will be your time for the 500m or your distance in 2:30min.

    If there is extra time then spend 5 to 10min practicing double unders

Thursday 14 April 2016 - Advanced Barbell

  • Halting Snatch + Snatch
    Build to heavy set in 5 sets, then perform 3 sets @ 90-95% of that weight
  • Hang Clean + Split Jerk
    Build to heavy set in 5 sets, then perform 3 sets @ 90-95% of that weight
  • Conditioning 1
    6min AMRAP:
    - 30 Wall Balls
    - 150m Run
  • Rest
    Rest 2min
  • Conditioning 2
    6min AMRAP:
    - 20 Power Cleans @ 45/30kg
    - 15 Toes to Bar
    - 10 Burpees
  • Extra Work
    500m Row @ fast pace
    Rest 3min
    x 6

Wednesday 13 April 2016 - CrossFit

  • shoulder mobility
    3 rounds of:
    • 8 pvc raises
    • 20 sec box stretch(hands on box push chest to floor)
    • 8 arch hollow swings pause and pull
  • Conditioning
    3 rounds at easy pace of: 30min
    • 2min row
    • 2min skipping
    • 2min turkish get ups(light weight)
    • 2min airdyne
    • 2min run

Wednesday 13 April 2016 - Advanced Barbell

  • Guided Yoga Session
    Yoga
  • Extra Work
    Catch up any missed testing from the last week

Tuesday 12 April 2016 - CrossFit

  • Clean
    Work to max power clean – 15min
  • core
    3 rounds of:
    • 10 front squats-mod weight
    • 40 to 60sec front bridge
  • Conditioning 12 min AMRAP
    ). Teams of 3: 12 min amrap of:
    • 3 tire flips
    • 3 burpee in out tire jumps
    • 6 wall balls
    One person working at a time, unless you cant flip tire on own then can have help to flip tire.
  • Conditioning 12 min AMRAP
    ). Teams of 3: 12 min amrap of:
    • 3 tire flips
    • 3 burpee in out tire jumps
    • 6 wall balls
    One person working at a time, unless you cant flip tire on own then can have help to flip tire.

Tuesday 12 April 2016 - Advanced Barbell

  • 45min Row / Farmers Carry / Wall Walks / Double Unders
    45min AMRAP of:
    Row 1300m
    200m Farmers walk @ 32/24kg KB per hand
    15 Wall walks
    42 Double unders
  • Extra Work
    30min EASY aerobic work

Monday 11 April 2016 - CrossFit

  • Push-Pull 10 min EMOM
    • L1: 5 Push press, 5 db bent over row
    • L2: 4 push press work up in weight, 4 db bent over row
    • L3: 4 push jerk – work up in weight , 4 db bent over row
  • Core
    2x10 Arch hollow rolls with v-up
  • Conditioning 15 min AMRAP
    • 10 db hang snatch (5per arm) 25/12.5kg
    • 30 double unders
    • 20 push ups/ring dips
    • 30 double unders

Monday 11 April 2016 - Advanced Barbell

  • 1RM Front Squat
    For Weight
  • 1RM Clean
    Full Clean for Weight
  • Squat Clean CP Battery
    8min AMRAP Cleans @ 90% of 1RM Clean

    Score failed reps in notes
  • Extra Work
    30s Airdyne @ 80% effort
    30s walk
    x 24 sets

Friday 8 April 2016 - Advanced Barbell

Post results to Google Form: http://goo.gl/forms/Rzn326bc2S

  • 1RM Strict Press
    For Weight
  • 1RM Weighted Pull Up
    Max Weight, Strict Pull Up (Overhand Grip)
  • Strict Pull Ups
    5min AMRAP Strict Pull ups (overhand grip) - must complete the negative portion of the lift, so no dropping off the bar at the top. You need to lower first before releasing the bar
  • Rest
    Rest 10 minutes
  • Strict Handstand Push Ups
    5min AMRAP Strict Handstand Push Ups - if unable to complete Strict HSPU, then complete Strict Press @ 90% of A
  • Extra Work
    30min EASY Aerobic work

Friday 8 April 2016 - CrossFit

  • Push/pull 10 min EMOM
    Emom 10 min alternating:
    • L1: 5 Push press, 5 bent over row
    • L2: 5 push press work up in weight, 5 bent over row
    • L3: 5 push jerk – work up in weight , 5 bent over row
  • CORE
    3 rounds: in pairs
    • 10 round the worlds
    • 20 one leg tennis ball throws
  • Conditioning AMRAP
    3min amrap: burpees
    2 min rest
  • Conditioning
    15-12-9 of:
    • Thrusters 43/30kg
    • Row/airdyne cal
    1min rest
  • Conditioning
    400m run

Thursday 7 April 2016 - Advanced Barbell

Post results to Google Form: http://goo.gl/forms/Rzn326bc2S

  • Rear Foot Elevated Split Squat
    8, 8, 8RM - Load with DB's in hands - film final set from the front (Score is DB weight in each hand, not total weight)
  • Powell Raise (Right Arm)
    3010 tempo, each arm @ 10% of Bodyweight - AMRAP each arm - score reps on each arm
  • Powell Raise (Left Arm)
    3010 tempo, each arm @ 10% of Bodyweight - AMRAP each arm - score reps on each arm
  • Airdyne 10min AMCAP
    10minutes as many calories as possible
  • Extra Work
    500m Row @ fast pace
    Rest 3min
    x 5

Thursday 7 April 2016 - CrossFit

  • Back Squat 6 min EMOM
    • L1: 5 reps at moderate weight
    • L2 and 3: 6 reps work up in weight
  • CORE
    3 sets of each:
    • 10 over head squats- moderate weight
    • 15 to 20 up down side bridge
  • Conditioning
    21-15-9 of:
    • Cleans 50 to 60%
    • Pull ups

Wednesday 6 April 2016 - Advanced Barbell

  • Yoga
    Guided Yoga Session

Wednesday 6 April 2016 - CrossFit

  • Shoulder mobility
    3 rounds:
    • 8 pvc raises
    • 30 sec box stretch
    • 10 shoulder taps
  • Conditioning
    30 min easy pace: 5 rounds: 45 sec work, 15 sec rest
    • Bear crawls
    • Skipping
    • Sit ups
    • Shuttle runs
    • Alternating superman’s
    • Air dyne

Tuesday 5 April 2016 - Advanced Barbell

Post results to Google Form: http://goo.gl/forms/edDHs2eGTb

  • Row/Swing/Burpee/Swing/Row
    Row 250m
    15 Kettlebell swings 32/24kg
    25 Burpees
    15 Kettlebell#swings 32/24kg
    Row 250m
  • Rest
    Rest 12 minutes
  • Row/Swing/Burpee/Swing/Row
    Row 250m
    15 Kettlebell swings 32/24kg
    25 Burpees
    15 Kettlebell#swings 32/24kg
    Row 250m
  • Rest
    Rest 12 minutes
  • Row/Swing/Burpee/Swing/Row
    Row 250m
    15 Kettlebell swings 32/24kg
    25 Burpees
    15 Kettlebell#swings 32/24kg
    Row 250m
  • Extra work
    30min EASY aerobic work

Tuesday 5 April 2016 - CrossFit

  • PUSH/PULL 10 min EMOM
    Emom 10 min alternating:
    • L1: 5 Push ups, 5 banded pull ups
    • L2: 6 ring dips, 6 pull ups (thin band as possible)
    • L3: 7 ring dips, 7 pull ups -kip
  • CORE
    3 rounds:
    • 20 sec L-sit
    • 40 sec front bridge
  • CONDITIONING
    Teams of 3: one at a time, 15min amrap of:
    • 5 burpee box jump overs
    • 5 kb push press

Monday 4 April 2016 - Advanced Barbell

Post results to Google Form: http://goo.gl/forms/PWGoABI6hY

  • 1RM Back Squat
    For Weight
  • Rest
    Rest exactly 10 minutes between A and B
  • Back Squat
    AMRAP @ 85% of A at tempo 30X0
  • 2000m Row
    For Time
  • Extra Work
    Airdyne 30s @ 80% effort
    30s walk
    x 20

Monday 4 April 2016 - CrossFit

  • Deadlift
    • L1: 5 x5 at moderate weight
    • L2 and 3: work to 1rm – 20min
  • core
    Tabata hollow hold arch hold
  • Conditioning 12 min AMRAP
    • 25 double unders
    • 15 wall balls
    • 5 hand stand push ups/hand release push ups

Friday 1 April 2016 - CrossFit

  • Back Squat 5 Min EMOM
    • L1: 5 reps at moderate weight
    • L2 and 3: 6 reps – work up in weight from last week.
  • Variation of Open WOD 16.5
    For time: (22min time cap)
    • 21-18-15-12-9-6-3
    • Thrusters 43/30kg
    • Bar facing burpees

Friday 1 April 2016 - Advanced Barbell

Post results to Google Form: http://goo.gl/forms/XRvwIDL3tA

  • 1RM Snatch
    For Weight
  • 1RM Clean & Jerk
    For Weight
  • Row Repeat Test
    Strategize for best combined 1k time:
    500m Row
    Rest 90s with feet in straps
    500m Row
    * Score both 500m times in notes
  • Extra Work
    30min Easy Airdyne

Thursday 31 March 2016 - Advanced Barbell

  • Front Squat @ 20X1
    5 reps, 5 sets, 2min rest
  • Strict Press @ 21X1
    8-10 reps, 3 sets, 1min rest
  • Strict Pull Ups @ 21X1
    8-10 reps, 3 sets, 2min rest (negatives if unable to do strict)
  • Upper Body Muscle Endurance
    5 Rounds of:
    - 3 Wall Walks
    - 12 Wall Balls
    - 10 Hang Power Snatches @ 30/15kg
  • Airdyne Intervals
    AD 20s @ 95% effort
    rest 3min
    x 5
  • Extra Work
    3k Row Easy pace

Thursday 31 March 2016 - CrossFit

  • Push/pull 10 min EMOM
    Alternating:
    • L1: 5 Push ups, 5 banded pull ups
    • L2: 5 ring dips, 5 pull ups (thin band as possible with kip)
    • L3: 7 ring dips, 7 pull ups –with kip(c2b)
  • Core 3 rounds
    • 40 sec side bridge each side
    • 40 to 60 sec front bridge
  • Power Clean EMOM
    Death by power cleans(50%)
    1 on first min, 2 on second, 3 on third ect. Till can’t get all reps in min.

Wednesday 30 March 2016 - Advanced Barbell

  • Guided Yoga Session
    Yoga
  • Extra Work
    5min Row
    5min Airdyne
    5min Jog
    x 3 sets

Wednesday 30 March 2016 - CrossFit

  • shoulder mobility
    3 rounds of:
    • 8 pvc raises
    • 30 sec box stretch
    • 10 arch hollow swings
  • Conditioning AMRAP
    5min amrap:
    • 10 m weight plate over head walking lunges-10 /20kg
    • 5 toes to bar
    2min rest
    5min amrap:
    • 2 per side-Turkish get ups
    • 5 box jumps
    2 min rest
    5min amrap:
    • 5 heavy Russian kbs
    • 10 goblet squats

Tuesday 29 March 2016 - Advanced Barbell

  • High Hang Snatch + Hang Snatch + Snatch
    5 sets @ moderate weight
  • Halting Power Clean + Push Jerk
    5 sets @ moderate weight
  • Overhead Squats
    5 reps, 5 sets
  • Weighted Step Ups
    10-12 reps/leg, 3 sets, rest 2min
  • Row Intervals
    (Row 250m @ 95% effort, rest 2min, x 5)
    Rest 5min
    x2
  • Extra Work
    30-40min easy aerobic work

Tuesday 29 March 2016 - CrossFit

  • Push press
    • L1: 5 x 5 at moderate weight
    • L 2 and 3: work to 1rm-12min
  • Core
    4 rounds for quality:
    • 6 to 8 One arm kb bent over row (heavy)
    • 3 wall walks
    • 30 sec arch hold
    • 30 sec hollow hold
  • Half Karen
    75 Wall balls

Monday 28 March 2016 - CrossFit

  • Team wod
    Public holiday WOD. Only 1 class at 17:15

Friday 25 March 2016 - CrossFit

  • Public holiday
    Team work out. Only one class at 07:00. Lots of Fun.

Friday 25 March 2016 - Advanced Barbell

  • 16.5 Open Prep
    Prep, warm up & strategies for 16.5

Thursday 24 March 2016 - CrossFit

  • Back Squat 6 min EMOM
    • L1: 5 reps at moderate weight
    • L2 and 3: 6 reps working up in weight
  • CORE
    Tabata hollow hold arch hold
  • Variation of open Wod16.4 13 min AMRAP
    • 25 deadlifts 102kg/70kg(or 50%)
    • 25 wall balls
    • 25 cal row/airdyne
    • 25 hand stand push ups/hand release push ups
    Original WOD is 55 reps of each.

Thursday 24 March 2016 - Advanced Barbell

  • Yoga
    Guided Yoga Session

Wednesday 23 March 2016 - CrossFit

  • shoulder mobility
    3 sets of :
    • 20 to 30 sec box stretch
    • 8 pvc raises
    • 10 arch hollow swings(pause and pull)
  • Conditioning 30 min EMOM
    - 5 sets alternating:
    • 3 cleans(hh,h,f) 55 to 65%/5 deadlifts at moderate weight
    • 5 to 10 toes to bar

    -5 sets alternating:
    • 5 shoulder to over head (50 to 60%)
    • 30 double unders/ 40sec double under practice
    -5 sets alternating:
    • 6 Over head squats moderate weight
    • 20 lateral over bar jumps

Wednesday 23 March 2016 - Advanced Barbell

  • Back Squat
    Build to heavy set of 5 reps in 10 minutes
  • Power Clean
    EMOM 5 min - 3-4 reps @ 65-75%
  • Chest to bar pull ups
    EMOM 5 min - 7-10 reps
  • Aerobic Steady State
    5min Row
    5min Airdyne
    5min Jog
    5min AMRAP - 5 burpees, 10 sit ups, 15 box jumps
  • Extra Work
    30-40 min Easy Airdyne

Tuesday 22 March 2016 - CrossFit

  • Front Squat
    • L1: 5 x 5 moderate weight
    • L2 and 3: work to 1rm -15 min
  • Core
    Max effort side bridge (each side – time cap 2min)
  • push/ pull
    3 rounds:
    • 10 pull ups(working on kip)-arch hollow swing and pull)(L3-c2b)
    • 10 push ups / ring dips
  • Conditioning
    3 rounds for time of:
    • 25 kbs 16/24kg
    • 25 burpees

Tuesday 22 March 2016 - Advanced Barbell

  • Ground to Overhead
    EMOM 6min – 4 reps, building each set
  • 5 min AMRAP
    – 5 One arm DB snatches @ 25/15kg per arm
    – 10 Burpees
  • Row Repeats
    500m Row @ steady pace
    Rest 2min
    x 5 sets
  • Cool Down
    10min Easy AD
  • Extra Work
    20s AD / Row @ 95% effort
    20s AD / Row @ 70% effort
    20s rest / walk
    x 24 sets

Monday 21 March 2016 - CrossFit

  • Public holiday
    Only one class at 17:15. Will be a group work out. LOTS OF FUN.

Friday 18 March 2016 - CrossFit

  • Back Squat 6 min EMOM
    • L1: 5 reps at moderate weight
    • L2 and 3: 5 reps work heavy 5rm
  • CORE
    3 rounds of:
    • 10 db single leg deadlift per leg
    • 5 to 10 strict leg raises
  • The Open 16.3
    AMRAP 7min -

    10 Power Snatches
    3 Bar Muscle Ups

    Rx: 34kg/25kg

Friday 18 March 2016 - Advanced Barbell

  • Open Prep 16.4
    We'll chat and discuss warm up and workout strategy.

Thursday 17 March 2016 - CrossFit

  • Pull ups
    Pull ups: work to 3 body weight or max weighted pull up -12 min
  • Core
    TABATA: Sit ups
  • Gymnastics skill
    3 sets of each:
    • 10 push ups or ring dips
    • 10 arch hollow swings
    • 30 sec hollow hold on hands and feet
  • Conditoning
    1000m Row for time

Thursday 17 March 2016 - Advanced Barbell

  • Guided Yoga
    Yoga & Stretch Session

Wednesday 16 March 2016 - CrossFit

  • Gymnastics/mobility
    3 rounds
    • 8 pvc raises
    • 30 sec box stretch
    • 10 shoulder taps (in h.s position or top of push up)
  • Conditioning
    30min easy pace: 3 rounds:1:45 work, 15 sec rest of:
    • Row
    • Jump rope
    • Airdyne
    • Agility run
    • Alt between front bridge back bridge (40sec each)

Wednesday 16 March 2016 - Advanced Barbell

  • Power Clean
    Build to tough double TnG
  • Recovery
    30min easy pace: 3 rounds:1:45 work, 15 sec rest of:
    - Row
    - Jump rope
    - Airdyne
    - Agility run
    - Alt between front bridge back bridge (40sec each)
  • Extra Work
    20min EASY pace:
    - 5 Burpees
    - 10 Sit Ups
    - 15 Light KB Swings

Tuesday 15 March 2016 - CrossFit

  • Bending 6 min EMOM
    • L1: 5 deadlifts work – mod weight
    • L2: 3 P cleans (hh, hang,floor) at 50 to 60%
    • L3: 3 (hh, hang, floor) cleans start at 50 to 65% - work up in weight if form is good.
  • CORE
    3 quality rounds of:
    • 10 front squats at moderate weight
    • 40 sec side bridge per side
  • TEAM WOD 15 min AMRAP
    Teams of 4 to 6: 15min amrap of:
    • 50m Tyre flips
    • 50m Med ball relay(squat pass)
    • 25 Heavy db push press
    Divide work as needed between team members.

Tuesday 15 March 2016 - Advanced Barbell

  • Wall Balls
    EMOM 4min – 15-20 reps
  • Conditioning 5min AMRAP
    - 5 Deadlifts @ 50/35kg
    - 5 Front Squats @ 50/35kg
    - 5 S2OH @ 50/35kg
  • Row intervals
    500m Row @ Steady pace
    Rest 2min
    x 6
  • Cool Down / Recovery
    10min Easy Airdyne
  • Extra Work
    45s AD / Row @ 85% effort
    45s rest / walk
    x 15 sets

Monday 14 March 2016 - CrossFit

  • Shoulder to over head 5 MIN EMOM
    • L1: 5 Push press
    • L2: 5 push press work up in weight
    • L3: 5 push jerk – work up in weight
  • CORE
    3 rounds of :
    • 10 dumbbell bent over row – heavy
    • 10 arch hollow rolls with a v-up
  • CONDITIONING 4 Rounds for time:

    • 10 burpees
    • 30 double unders
    • 20 kbs
    • 1min rest

Monday 14 March 2016 - Advanced Barbell

  • Snatch
    EMOM 7min @ 65-75% for 1-2 reps
  • Conditoining Intervals
    5 rounds at consistent pace:
    – 15 Calorie Row
    - 12 Box Jumps
    - 9 HSPU
    - Rest 30s
  • Extra Work
    5k Row @ steady pace

Friday 11 March 2016 - CrossFit

  • Push/pull EMOM
    Alternating 10 min emom:
    • L1:5 push ups – 5 ring rows
    • L2: 5 ring dips – 5 pull ups ( thin banded)
    • L3: 6 ring dips – 6 pull ups
  • Core
    3 rounds of:
    • 40 sec front bridge
    • 40 sec side bridge each side
  • RDLBR
    • 150m run
    • 21-15-9reps of:
    - Deadlifts (60%)
    - Burpees
    • 150m run

Friday 11 March 2016 - Advanced Barbell

  • 16.3 Open Prep & Strategy
    We'll discuss warm up prep & strategy for 16.3

Thursday 10 March 2016 - CrossFit

  • Back Squat EMOM: 6MIN
    • L1: 5 reps at moderate weight
    • L2 and 3: 5 reps (to heavy 5 reps)
  • Skill and core
    3 sets of each:
    • 20 to 30 sec hand stand hold / h.s push ups
    • 30 sec hollow hold
  • Version of Open WOD 16.2 8 min AMRAP

    • 25 Toes to bar
    • 50 double unders
    • 15 cleans (at 60%)
  • cool down
    5 to 10 min easy Airdyne or row

Thursday 10 March 2016 - Advanced Barbell

  • Mobility & Flexibility
    Guided yoga session
  • Extra work
    20-30min easy Aerobic work

Wednesday 9 March 2016 - CrossFit

  • shoulder mobility
    3 rounds:
    • 8 pvc raises,
    • 20 sec box shoulder stretch
    • 10 arch hollow swings with pause and pull
  • Championship fight EMOM
    5 rounds for total reps of: 1min per station:
    • Wall balls
    • Sumo deadlift high pulls(34/24kb)
    • Box jumps
    • Push press (35/25kg)
    • Row (cal)
    • Rest

Wednesday 9 March 2016 - Advanced Barbell

  • Snatch
    EMOM 7min – 2 reps @ 65-70% of 1RM
  • Round the World
    1min Box Jumps
    1min Light Kettlebell Swings
    1min Jog
    1min Jump Rope
    1min Airdyne
    1min Sit Ups
    x6 sets @ EASY pace
  • Extra work
    500m Row @ 85% effort
    Rest 2:30
    x 6 sets

Tuesday 8 March 2016 - CrossFit

  • 1RM Strict Press
    For Weight
  • Core
    3 rounds:
    • 15 to 20 side bridge up downs
    • 20 front bridge taps on ball
  • Conditioning AMRAP
    Teams of 3: 15min AMRAP of:
    • S1: 200m row
    • S2: 15 box jumps
    • S3: rest
    • One person per station, total rounds and reps

Tuesday 8 March 2016 - Advanced Barbell

  • Halting Clean
    EMOM 7min – build to heavy single
  • Conditioning
    8min AMRAP:
    – 21 Cal Row
    – 15 Deadlifts @ 80/50kg
    – 9 Muscle Ups
  • Max Snatch
    * Straight into 4min to establish max Snatch
  • Cool Down
    10 min EASY AD/Row
  • Extra work
    30s Airdyne / row @ 85% effort
    30s Airdyne / row @ 50%
    x 24 sets

Monday 7 March 2016 - CrossFit

  • Bending 6 min EMOM
    • L1: 5 deadlifts at moderate weight
    • L2 : 3 Power cleans (1 from high hang, hang , floor) at 50 to 60%
    • L3: 3 Cleans (1 from high hang, hang, floor) at 50 to 60%
  • Core 3 Rounds
    • 8 to 10 over head squat (mod weight)
    • 30 sec L-sit (accumulate)
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Monday 7 March 2016 - Advanced Barbell

  • Back Squat
    EMOM 5min @ 75% for 1-2 reps
  • Handstand Push-ups
    Every 45s, perform 1 rep, then 2 reps the next 45s, then 3 reps the next 45s, etc. until you cannot complete all the reps within the 45s.
  • Conditioning
    3 rounds at consistent pace:
    - 30 Wall Balls
    - 20 Cal Row
    - 10 Snatches @ 50/30kg

    Rest 1min

    repeat 3 sets
  • Extra Work
    4k Row at steady pace

Friday 4 March 2016 - Advanced Barbell

  • 16.2 Open Prep
    Full warm up and prep as though you are about to complete 16.2.

    Go through all the physical, mental, joint, mobility prep work needed.

    Run through 16.2 for 2-3 sets @ 80% effort.

    Make notes of how it felt and what approach you will be taking when doing it tomorrow.

    This will be your plan of action for tomorrow.

    Full workout strategy and details to follow.

Friday 4 March 2016 - CrossFit

  • 1RM Back Squat
    For Weight
  • Single Leg
    Single leg: 3 sets of either:
    - In line lunges : 8 per leg.
    - Split squats: 8 per leg - work to as heavy weight as possible, keeping tempo and form.
  • Airdyne 30s Sprint Repeats (Highest)
    5 Rounds of:
    - 30 sec airdyne
    - 3:30 rest
  • Airdyne 30s Sprint Repeats (Lowest)
    5 Rounds of:
    - 30 sec airdyne
    - 3:30 rest

Thursday 3 March 2016 - Advanced Barbell

  • Guided Yoga
    Guided Yoga Session

Thursday 3 March 2016 - CrossFit

  • Pushing
    5 min emom:
    - L1: 5 strict press
    - L2: 5 push press from 50%
    - L3: 5 push press from 50% -work up in weight
  • Pulling
    3 rounds of:
    - 6-8 ring rows with a pause at top
    - 30 to 40 sec arch hold(with pvc)
  • Conditioning
    Shortened Open wod 16.1: amrap 15min:
    - 6m over head walking (guys 45kg, 20 kg or med ball) (ladies: 30kg,15kg or med ball) lunges
    - 8 over the bar burpees
    - 6m walking lunges
    - 8 pull ups (c2b, chin over bar or jumping)

Wednesday 2 March 2016 - Advanced Barbell

  • Power Snatch
    EMOM 7min – 3 reps @ 60% of 1RM
  • Conditioning
    30 min: 6 rounds at easy pace of 45sec work 15 sec rest of:
    - Airdyne
    - Top of push up hold
    - Row
    - Slow bicycle crunch
    - Jump rope

Wednesday 2 March 2016 - CrossFit

  • Shoulder Mobility
    3 rounds:
    - 8 pvc raises
    - 30 sec box stretch
    - 10 shoulder taps (in h.s position or top of push up)
  • Conditioning
    30 min - 6 rounds at easy pace of 45sec work 15 sec rest of:
    - Airdyne
    - Top of push up hold
    - Row
    - Slow bicycle crunch
    - skipping

Tuesday 1 March 2016 - Advanced Barbell

  • Halting Clean
    EMOM 7min – build to heavy single
  • Conditioning
    11min AMRAP:
    – 30 Box Jumps
    – 20 Toes to Bar
    – 10 Cleans @ 65/40kg
  • Straight into:
    4min to establish max 1 Ground to Shoulder + 2 Shoulder to Overhead (cannot drop the bar between 2 S2OH)
  • Cool Down
    10min EASY AD / Row
  • Extra Work
    Row 10min
    Easy jog 5min
    Airdyne 10min
    Easy jog 5min

Tuesday 1 March 2016 - CrossFit

  • Bending
    6 min emom:
    - L1: 5 deadlifts at moderate weight
    - L2 and 3: 1 high hang clean, 1 hang clean, 1 clean at 50% work on smoothness.
  • Core
    Tabata hollow hold arch hold (alternate between the 2, so 4 sets of each)
  • Conditioning
    Teams of 3: 12min amrap (one per station)
    - 12 db push press
    - 12 box jumps
    - 12 toes to bar

Monday 29 February 2016 - Advanced Barbell

  • Back Squat
    EMOM 5min @ 70% for 1-2 reps
  • Snatch
    Every 30s, increasing weight until failure. Increase in weight no more than 5kg per set – no more than 5minutes
  • Conditioning
    3 rounds of:
    – Row 21 Cal
    – 15 Thrusters @ 45/30kg
    – 9 HSPU

    Rest 1min

    repeat 3 sets
  • Extra Work
    30min easy AD – climb off every 5min perform 5 Air squat & 5 push ups

Monday 29 February 2016 - CrossFit

  • 1. Pulling
    5min AMRAP Strict Pull Ups (Use bands if needed)
  • Rest
    2min
  • 2. Pushing
    5min AMRAP:
    - push ups (L1 and 2)
    - ring dips (L3)
  • 3. Core
    3 rounds of:
    - 40 to 60 sec side bridge -each side
    - 40 to 60 sec front bridge
  • 4. Conditioning
    6min amrap:
    - 5 wall balls
    - 8 kbs heavy
  • Rest
    3min
  • 5. Conditioning
    6min amrap:
    - 5 wall balls
    - 8 sumo deadlift high pulls

Monday 8 December 2014 - Ballistix CrossFit

Wod description

  • Exercise #1
    Exercise description #1
  • Exercise #2
    Exercise description #2
  • Exercise #3
    Exercise description #3