Tuesday 20 June 2017 - CrossFit

Tuesday 20-6-2017

Warm up:
3 rounds: 45 sec on, 15 sec rest
row
sled push
plyo push ups

  • Strength
    Deadlift
    2 rounds - 15 reps @55%
    2 rounds - 10 reps @60%
    2 rounds - 5 reps @65%
  • Conditioning
    for time: Sprint
    100 DU
    30 KB Snatch
    12 target burpees
    7 Muscle ups

Monday 19 June 2017 - CrossFit

Monday 19-6-2017

Warm up:
2 rounds
10 single arm KB swing
1 Lap OH lunge
50 double unders

  • Core
    3 rounds
    30 partner leg raises
    10 KB lean overs
  • Strength
    Back squat
    4 rounds 3 reps @75%
  • Conditioning
    12 min AMRAP
    10 C2B
    20 box jump overs
    30 wall balls

Monday 12 June 2017 - CrossFit

Monday 12-6-2017

Warm up:
3 rounds :
30 double unders
20 walking lunges
10 push up shoulder taps

  • Skill

    10 min Handstand walk practice / progressions
  • Strength

    EMOM: 10 min
    3 back squat@50-55%
  • Conditioning
    12 min AMRAP
    3 SDHP
    6 OB burpee
    9 wall balls

    6 SDHP
    9OB Burpees
    12 wall balls

    (Each movement going up in 3's each round)

Thursday 8 June 2017 - CrossFit

Thursday 8/6/2017

Warm up:
3 rounds

100 double unders
3 rope climbs
5 lap sled push
30 wall ball
15 Ring dip

  • Strength
    5 rounds

    4 DeadLift @75%

Thursday 8 June 2017 - CrossFit

Thursday 8/6/2017

Warm up:
3 rounds

100 double unders
3 rope climbs
5 lap sled push
30 wall ball
15 Ring dip

  • Strength
    5 rounds

    4 DeadLift @75%

Wednesday 7 June 2017 - CrossFit

Wednesday 7/5/2017

Warm up:
3 rounds
15 KB swing
10 push pres /each arm
5 OH squat E/a

  • Conditioning
    Snatch EMOM: 30 min

    1st min 1 rep
    2nd min 2 reps
    3rd min 3 reps
    4th min 1 rep

    work at comfortable weight.

Wednesday 7 June 2017 - CrossFit

Wednesday 7/5/2017

Warm up:
3 rounds
15 KB swing
10 push pres /each arm
5 OH squat E/a

  • Conditioning
    Snatch EMOM: 30 min

    1st min 1 rep
    2nd min 2 reps
    3rd min 3 reps
    4th min 1 rep

    work at comfortable weight.

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Monday 5 June 2017 - CrossFit

Monday 5/6/2017

Warm up:
3 rounds :
10 GTOH
1 Lap OH lunges
10 plate burpees

  • Strength
    15 min EMOM:
    2 squat cleans
    Every 3 min increase weight
  • Conditioning
    For time :
    8 power cleans
    7 squat cleans
    6 clusters
    21 OB burpees

    6 power cleans
    5 squat cleans
    4 clusters
    15 OB burpees

    4 power cleans
    3 squat cleans
    2 clusters
    9 OB burpees

Friday 2 June 2017 - CrossFit

Friday 2-6-2017

Warm up:
Med ball suicide
Sprint 5 min

  • core
    3 rounds

    30 sec L sit
    15 hollow rocks
  • strength
    Front squat

    5 x 5 reps
    @ 70 – 75%
  • conditioning

    12 rounds

    4 HSPU

    8 C2B pull ups

    12 air squats

Friday 2 June 2017 - CrossFit

Friday 2-6-2017

Warm up:
Med ball suicide
Sprint 5 min

  • core
    3 rounds

    30 sec L sit
    15 hollow rocks
  • strength
    Front squat

    5 x 5 reps
    @ 70 – 75%
  • conditioning

    12 rounds

    4 HSPU

    8 C2B pull ups

    12 air squats

Thursday 1 June 2017 - CrossFit

Thursday 1-6-2017

Warm up:
50 DU
40, 30, 20, 10

25, 20, 15, 10, 5
KB swing

5 ring dips.

  • Strength

    E30’s : 10 min

    2 power snatch
    2 Power jerk
    2 oh squat
  • conditioning
    Amrap: 15 min

    20 cal row/AB

    16 DB snatch

    3 rope climbs

Thursday 1 June 2017 - CrossFit

Thursday 1-6-2017

Warm up:
50 DU
40, 30, 20, 10

25, 20, 15, 10, 5
KB swing

5 ring dips.

  • Strength

    E30’s : 10 min

    2 power snatch
    2 Power jerk
    2 oh squat
  • conditioning
    Amrap: 15 min

    20 cal row/AB

    16 DB snatch

    3 rope climbs

Wednesday 31 May 2017 - CrossFit

Wednesday 31-5- 2017

Warm up:
2 rounds

10 KB 1 arm swing
10 Press
1 lap OH lunges
10 swings
10 press
1 lap OH lunges

  • Core
    3 rounds

    15 evil wheels
    10 strict leg raises
  • Strength
    5 rounds

    1 power clean
    + 1 hang squat clean @75 – 80%
  • conditioning
    3 rounds

    7 Front squats

    14 Ob burpees

    21 ring dips

Wednesday 31 May 2017 - CrossFit

Wednesday 31-5- 2017

Warm up:
2 rounds

10 KB 1 arm swing
10 Press
1 lap OH lunges
10 swings
10 press
1 lap OH lunges

  • Core
    3 rounds

    15 evil wheels
    10 strict leg raises
  • Strength
    5 rounds

    1 power clean
    + 1 hang squat clean @75 – 80%
  • conditioning
    3 rounds

    7 Front squats

    14 Ob burpees

    21 ring dips

Tuesday 30 May 2017 - CrossFit

Tuesday 30-5-2017

Warm up:
50 , 40 , 30 , 20 , 10
Double unders
Sit ups

  • Strength
    5 rounds : @70-75% of max OHS
    3 BTN press
    +2 OH squats
  • Conditioning
    3 rounds : 1 min work, 15 sec rest
    Row / AB
    Farmers walk
    Box jumps
    DB /KB snatch
    Rest 1 round

Monday 29 May 2017 - CrossFit

Monday 29-5-2017

Warm up:
7 min AMRAP:
12 KB swing
10 Box step ups
8 push ups

  • core:
    3 Rounds:
    40 sec weighted bridge
  • Strength
    Back Squat
    4 rounds 3 reps
    @80%
  • Conditioning
    EMOM: 14min
    12-15 Wall balls
    12 burpees

Monday 29 May 2017 - CrossFit

Monday 29-5-2017

Warm up:
7 min AMRAP:
12 KB swing
10 Box step ups
8 push ups

  • core:
    3 Rounds:
    40 sec weighted bridge
  • Strength
    Back Squat
    4 rounds 3 reps
    @80%
  • Conditioning
    EMOM: 14min
    12-15 Wall balls
    12 burpees

Wednesday 24 May 2017 - CrossFit

Thursday 24-5-2017

Warm up:
Dynamic laps
5 min partner suicide sprints

  • Strength
    Every 20 sec for 10 min
    1 power clean + power jerk
    2 min rest
    1 power snatch every 20 secs for 10 minutes
    @comfortable weight , increase weight at 5min

Tuesday 23 May 2017 - CrossFit

Tuesday 23-5-2017

Warm up:
5 rounds :
50 double unders
5 push ups (add 5 reps each round )
25kb swings ( minus 5 reps each round)

  • Strength

    4 rounds
    3 reps push press @75-80%
  • Conditioning

    10 min EMOM
    Row 18/14 cal
    10 push press 60/40kgs

    2 min rest

    10 min AMRAP
    21 wall balls
    15 toes to bar
    9 high box jumps

Tuesday 23 May 2017 - CrossFit

Tuesday 23-5-2017

Warm up:
5 rounds :
50 double unders
5 push ups (add 5 reps each round )
25kb swings ( minus 5 reps each round)

  • Strength

    4 rounds
    3 reps push press @75-80%
  • Conditioning

    10 min EMOM
    Row 18/14 cal
    10 push press 60/40kgs

    2 min rest

    10 min AMRAP
    21 wall balls
    15 toes to bar
    9 high box jumps

Monday 22 May 2017 - CrossFit

Monday 22-5-2017

Warm up:
2 Rounds :
10 GTOH
1 Lap OH Lunges
10 Thrusters
1 Lap OH Carry

  • Core

    3 rounds:
    15 super mans
    15 hollow rocks
  • Strength
    Back squat :
    3 rounds
    3@75%
    2@80%
    1@85%
  • Conditioning
    EMOM: 12 min
    Odd : 3 squat cleans @ 50/80kgs
    Even:5/7 muscle ups

Monday 22 May 2017 - CrossFit

Monday 22-5-2017

Warm up:
2 Rounds :
10 GTOH
1 Lap OH Lunges
10 Thrusters
1 Lap OH Carry

  • Core

    3 rounds:
    15 super mans
    15 hollow rocks
  • Strength
    Back squat :
    3 rounds
    3@75%
    2@80%
    1@85%
  • Conditioning
    EMOM: 12 min
    Odd : 3 squat cleans @ 50/80kgs
    Even:5/7 muscle ups

Thursday 18 May 2017 - CrossFit

Thursday 18-5-2017

Warm up:
'Annie'
50 , 40, 30, 20, 10 reps
Double unders
sit ups

  • Conditioning

    20min Time cap:

    40 DB snatch
    5 Rope climbs
    100 Double unders
    30 Burpee box jumps
    100 Double unders
    5 Rope Climbs
    40 DB snatch

Thursday 18 May 2017 - CrossFit

Thursday 18-5-2017

Warm up:
'Annie'
50 , 40, 30, 20, 10 reps
Double unders
sit ups

  • Conditioning

    20min Time cap:

    40 DB snatch
    5 Rope climbs
    100 Double unders
    30 Burpee box jumps
    100 Double unders
    5 Rope Climbs
    40 DB snatch

Wednesday 17 May 2017 - CrossFit

Wednesday 17-5-2017

Warm up:
3 rounds:
10 Goodmornings
10 Back Squats
10 BTN press
10 Lunges

  • Core

    3 Rounds:
    30 sec L Sit
    15 Hollow rocks
    rest 1 min
  • Strength
    work up to 75% of Deadlift Max
    3 rounds of 3 reps
  • Conditioning

    15 Time Cap:
    12m Handstand walk / 24 shoulder taps
    10, 12, 14, 16 reps
    Toes to bar
    Deadlift 120kg/70kg

Wednesday 17 May 2017 - CrossFit

Wednesday 17-5-2017

Warm up:
3 rounds:
10 Goodmornings
10 Back Squats
10 BTN press
10 Lunges

  • Core

    3 Rounds:
    30 sec L Sit
    15 Hollow rocks
    rest 1 min
  • Strength
    work up to 75% of Deadlift Max
    3 rounds of 3 reps
  • Conditioning

    15 Time Cap:
    12m Handstand walk / 24 shoulder taps
    10, 12, 14, 16 reps
    Toes to bar
    Deadlift 120kg/70kg

Tuesday 16 May 2017 - CrossFit

Tuesday 16-5-2017

Warm up:
5 min AMRAP
20 alternating kb swings
15 box step ups / jumps
10 kb press

  • Barbell cycling
    4 rounds :
    Every 2 minutes @ same weight
    10 power cleans
    10 power jerk
    10 power snatch
    10 thrusters

Monday 15 May 2017 - CrossFit

Monday - 15-5-2017

Warm up:
21 , 15 , 9
Med ball cleans
Push ups

  • Core
    3 rounds
    10 med ball sit ups
    20 leg raises
  • Strength

    Front squats :

    4 rounds of 4 reps @ 75-80%
  • Conditioning
    For time :
    9 , 7 , 5 - muscle ups
    21, 15, 9 - OH Squats

Friday 12 May 2017 - CrossFit

Friday 12-5-2017

Warm up:
Medicine ball warm up: 2 Rounds

10 side to side
10 over unders
10 wall balls
10 sit ups

  • Conditioning


    For Time: (25min Cut Off)
    4 laps run
    12 rounds
    4 HSPU (strict)
    8 Pull ups (C2B)
    12 Air squats

Thursday 11 May 2017 - CrossFit

Thursday 11-5-2017

Warm up:
Row / AB 30 cal
Run 250 m
30 KB swing
Row / AB 20 cal
Run 250m
20 KB swing
Row / AB 10 cal
Run 250m
10 KB swing

  • Strength

    4 rounds:
    10 good mornings
    @65% of clean weight
    10 strict pull ups
  • Stretch
    10 min stretch

Thursday 11 May 2017 - CrossFit

Thursday 11-5-2017

Warm up:
Row / AB 30 cal
Run 250 m
30 KB swing
Row / AB 20 cal
Run 250m
20 KB swing
Row / AB 10 cal
Run 250m
10 KB swing

  • Strength

    4 rounds:
    10 good mornings
    @65% of clean weight
    10 strict pull ups
  • Stretch
    10 min stretch

Wednesday 10 May 2017 - CrossFit

Wednesday 10-5-2017

Warm up:
Dynamic laps

  • Warm up WOD
    20 min AMRAP:
    4 laps sled push
    8 plyo push ups
    12 ring rows
    50 double unders
  • Core

    3 rounds
    30 Sec L sit
  • Strength
    5 rounds:
    2 legless rope climbs
    8 Ring dips ( can use weighted vest)

Wednesday 10 May 2017 - CrossFit

Wednesday 10-5-2017

Warm up:
Dynamic laps

  • Warm up WOD
    20 min AMRAP:
    4 laps sled push
    8 plyo push ups
    12 ring rows
    50 double unders
  • Core

    3 rounds
    30 Sec L sit
  • Strength
    5 rounds:
    2 legless rope climbs
    8 Ring dips ( can use weighted vest)

Tuesday 9 May 2017 - CrossFit

Tuesday 2-5-2017

Warm up:
7 min
30 sec shuttle sprints
30 sec air squats
30 sec rest

  • Core
    2 rounds
    10 hamstring push ups
    30 partner leg raises
  • Strength

    1) 4 rounds
    3 power cleans + 1 jerk

    2) 3 rounds
    3 pause clean deadlifts
  • Conditioning

    Partner WOD:

    5 OB burpees
    15 thrusters 40/30
    25 double unders

    (1 partner works while the other hangs on the pull up bar , you can switch at any time )

Monday 8 May 2017 - CrossFit

Monday 8-5-2017

Warm up:
7min AMRAP:

5 push ups
7 wall balls
9 KB swing

  • Core

    3 rounds:
    1 min bridge
    15 hollow rocks
  • Strength

    Pause back squat - 4 rounds
    3 reps @ 60-65%
    ( 3 sec pause at the bottom)
  • Conditioning
    21 , 15, 9
    SDHP 60/40kgs
    High box jumps

Thursday 4 May 2017 - CrossFit

Thursday 4-5-2017

Warm up:
5 min partner suicide sprints

  • Core
    3 rounds :
    10 floor wipes
    15 hollow rocks
  • Strength
    Deadlift
    3 rounds of 10 reps (touch and go)
    @60-65%
  • Conditioning
    AMRAP: 7min
    3,6,9,12,15....
    Power clean and jerk 60/40kgs
    Cest to bar pull ups

Wednesday 3 May 2017 - CrossFit

Wednesday 3-5-2017

Warm up:
3 rounds TABATA: 20 sec work, 10 sec rest
Row
Double unders
Sit ups
Push ups

  • Strength
    Back Squat:
    5 rounds
    3 reps @85-90%
  • Conditioning

    3 Rounds: 15 sec rest, 1 round rest

    1min Assault bike / Row
    1min KB/DB Snatch
    1min Rope Climbs
    1min Burpee Box jumps
    1min KB lunges

Tuesday 2 May 2017 - CrossFit

Tuesday 2 - 5 - 2017

Warm up:
3 rounds :
20 alternating KB swing
10 KB lunges

  • Core
    3 rounds :
    30 second L sit
  • Strength
    4 rounds @ 75-80%
    1 clean pull +
    1 power clean +
    1 squat clean
  • Conditioning
    AMRAP: 15 min
    5 power cleans
    10 T2B
    15 wall balls

Wednesday 26 April 2017 - CrossFit

Wednesday 26-4-2017

Warm up:
6 min AMRAP:
8 push ups
10 med ball cleans
12 butterfly sit ups

  • Core
    5 min bridge
    10 crunches EMOM
  • Strength
    4 rounds :
    8 strict pull ups
    8 strict ring dips

    Can go weighted
  • Conditioning
    Fight gone bad
    1 - row
    2 - wall balls
    3 - SDHP
    4 - push press
    5 - box jumps

Wednesday 26 April 2017 - CrossFit

Wednesday 26-4-2017

Warm up:
6 min AMRAP:
8 push ups
10 med ball cleans
12 butterfly sit ups

  • Core
    5 min bridge
    10 crunches EMOM
  • Strength
    4 rounds :
    8 strict pull ups
    8 strict ring dips

    Can go weighted
  • Conditioning
    Fight gone bad
    1 - row
    2 - wall balls
    3 - SDHP
    4 - push press
    5 - box jumps

Tuesday 25 April 2017 - CrossFit

Tuesday 25-4-2017

Warm up:
4 rounds :
10 box step ups
10 push ups
30 sec bridge

  • Strength
    Back squat :
    5rounds - 4 reps @75-80%
  • Conditioning
    10 partner rope climbs (10 each)

    Rest 2 min

    5 min AMRAP:
    3,6,9,12,15- HSPU
    2,4,6,8,12 - DB snatch

Tuesday 25 April 2017 - CrossFit

Tuesday 25-4-2017

Warm up:
4 rounds :
10 box step ups
10 push ups
30 sec bridge

  • Strength
    Back squat :
    5rounds - 4 reps @75-80%
  • Conditioning
    10 partner rope climbs (10 each)

    Rest 2 min

    5 min AMRAP:
    3,6,9,12,15- HSPU
    2,4,6,8,12 - DB snatch

Monday 24 April 2017 - CrossFit

Warm up:
2 rounds

15 kb swings 1 arm
10 cleans same arm
5 strict press
1 lap overhead lunges- the. Same with other arm

  • Strength
    EMOM: 15 min

    1 Rep on first min
    2 reps on 2nd min
    3 reps on 3rd min
    Then repeat @ +/- 75%
  • Conditioning
    AMRAP: 7 min

    30 double unders

    15 over bar burpees

    7 muscle ups bar

Thursday 20 April 2017 - CrossFit

Warm up:
Amrap: 15min

5 laps sled push
15 KB swing
15 KB lunges
15 hollow rocks

  • Gymnastic strength / skill
    5 rounds

    2 rope climbs
    10 ring dips - can go weighted

  • Conditioning
    21, 15, 9 reps

    Wall ball
    Toes to bar

Wednesday 19 April 2017 - CrossFit

Warm up:
3 rounds
10 goodmornings
10 BTN press
10 back squat - just with the bar.

  • Core
    3 x 3o sec weighted bridge hold

  • Strength
    10 min AMRAP:

    every 30 seconds
    1 Clean & Jerk - increase weight every 3 min.
  • Conditioning
    Diane

    21, 15, 9 reps

    Deadlift

    HSPU

Tuesday 18 April 2017 - CrossFit

Warm up:
3 rounds
10 wall all
15 push ups
20 visits

  • Strength
    Back squat
    4x 4 reps @ 70%
  • Conditioning
    For time: 5 rounds

    50 double unders
    10 pull ups
    15 overhead squat 50/30
    Each round overhead squat reps decrease and weight increases as follows
    12@60/40
    9 @ 70/45
    6 @ 80/50
    3 @ 90/55

Tuesday 18 April 2017 - CrossFit

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Warm up:
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Cool down:
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Thursday 13 April 2017 - CrossFit

Warm up:
Tabata warm up

Row
Sit ups
Push ups
Squat

  • Core
    Max L sit
    X 3 rounds
  • Conditioning
    Amrap: 20min

    4 muscle ups
    7 hspu
    12 wall ball
    3 laps sled push

Wednesday 12 April 2017 - CrossFit

Warm up:
Dynamic stretch

  • Barbell cycling
    Emom: 5 min for each weight - 2 min rest between weights.

    5 reps @ 50%
    4 reps @ 60%
    3 reps @ 70%
    2 reps @ 80%
    1 Rep. @ 90%
    3 reps @ 70%

Tuesday 11 April 2017 - CrossFit

Warm up:
2 rounds
10 plate around the world
1lap OH lunges
10 over plate burpees
1 lap OH lunges

  • Strength
    5 rounds

    3 push press
    + 3 split jerk. Working at 75%
  • Conditioning
    4 rounds for time:

    16 alternating DB/ KB snatch @32/20
    2 legless rope climbs
    30 double unders

Monday 10 April 2017 - CrossFit

Warm up:
200m run - 250m row
200m run - 500m row
200m run - 750m row

  • Bridge
    5 min bridge - 10 visits emom.
  • Back squat
    Emom: 10 min
    3 reps back squat @ 50%
  • Conditioning
    Amrap: 8 min
    9 SDHP @50/30
    12 HR push ups
    15 box jumps

Friday 16 September 2016 - CrossFit

Warm up:
50 DU
5 ring dip
25 KB swing
40 DU
4 ring dip
20 KBswing
30, 3, 15..

  • Bear Complex
    1 power clean
    1 front squat
    1 STOH
    1 back Squat
    1 STOH
  • Conditioning

    500m run
    (cayenne)

    3 Bear complex @60%
    100 Double unders

    run 250m

    3 bear complex@70%
    100 DU

    run 250m
    3 Bear complex @80%
    100DU

    run 500 (cayenne)

Thursday 15 September 2016 - CrossFit

Warm up:
Amrap 7 min

30 mountain climbers
5 burpee
10 thrusters (bar)

  • Strength

    5 rounds

    *8 – 10 strict pull ups

    + 10-15 strict ring dips
  • Conditioning
    Tabata Thursday

    Row

    KB swing

    Toes to bar

    Target burpees

Wednesday 14 September 2016 - CrossFit

Warm up:
4 rounds
10 Walking bridge into push up
10 Box step up squat

  • Strength
    5 rounds

    3 push press @75% +
    8 Bent over barbell row
    @75%
  • Conditioning
    For time: 21min cut off.

    50 Back Squat 60/40
    40 pull ups
    30 STOH

    50 front squat
    40 pull ups
    30 STOH (40/30)

    50 OH squat
    40 pull ups
    30 STOH (30/20)

Tuesday 13 September 2016 - CrossFit

Warm up:
3 rounds

Run 200m
30 sledge hammers
10m OH lunges

  • Clean and jerk complex
    6 rounds

    1 Power clean
    + 1 hang power clean
    + 1 power jerk
    work @70-75%
  • Conditioning 1
    10 Min Amrap:

    30 Double unders

    15 Power snatch (35/25
  • Conditioning 2

    10min to finish
    1 rope climb +
    10,9,8,7,6,5,4,3,2,1
    strict toes to bar

Monday 12 September 2016 - CrossFit

Warm up:
3 rounds W/Bar
10 Strict press
20 Jumping Squat

  • Back Squat
    6 x 4 reps @75%
  • Conditioning
    Amrap: 6 min

    15 Wall ball
    9 toes to bar
  • Conditioning 2
    3 rounds for time:

    21 box jump over’s
    9 HSPU

Thursday 8 September 2016 - CrossFit

Warm up:
3 rounds

Run 200m

10 KB clean and jerk Each Side
Increase weight each round

  • Strength
    rounds

    3 legless rope climbs

    20 GHD situsp

    8 reps Bench press (work at comfortable weight)
  • Conditioning
    200m run

    30 wall ball
    10 Muscle ups

    run 400m

    30 wall ball
    10 muscle ups

    run 600m
    30 wall ball
    10 muscle ups

Wednesday 7 September 2016 - CrossFit

Warm up:
3 rounds
20 walking bridge
20 Jumping air squat
5 Inch worm +4push ups

  • Snatch Pulls
    #1 Snatch Pulls
    4 x 3 reps @85%


  • OH Squat
    Over Head Squat

    5 x 3 reps @ 75%
  • Codnitioning

    EMOM: 7 min


    10 OH squat (45/30)
    10 pull ups
  • Conditioning 2

    3 rounds

    250m run
    15 Power snatch
    (same weight)

Tuesday 6 September 2016 - CrossFit

Warm up:
3 rounds

10 BOX step ups
15 KB swing
20 Hollow rocks

  • Pull ups & Walking lunges
    3 rounds

    ME strict pull ups
    (can go weighted)

    + 12m OH KB walking lunge
    -work as heavy as possible)
  • Conditioning
    5 rounds

    15 Over the bar burpees

    12 Front squat
    ( 70/45)

    9 HSPU

Monday 5 September 2016 - CrossFit

Warm up:
5 min Medball suicide

  • Clean and jerk complex
    EMOM: 10 min
    1 Squat clean
    + 2 front squat
    + 2 power jerk - working @70-75%
  • Conditioning
    AMRAP: 9min
    15 box jumps
    12 push press @50/35
    9 toes 2 bar

Tuesday 30 August 2016 - CrossFit

Warm up:
3 rounds

20 walking bridge
15 jumping air squat

  • Strength
    4 rounds

    5 strict press
    @
    + 3 turkish get upE/S – work heavy
  • Conditioning
    AMRAP: 17min

    10 Alt. DB/KB snatch

    15 Box jump

    20 wall ball

    run 200m

Monday 29 August 2016 - CrossFit

Warm up:
3 rounds
10 GTOH W/plate
10m OH walking lunges
5 plate burpees

  • Tempo Front squat
    4 x 4 reps
    tempo (5sec down) front squats
    Work @ 65%
  • CONDITIONING
    10 P. clean (100/65)
    100 double unders
    5 muscle ups

    8 power clean
    80 DU
    5 bar MU

    6 power clean
    60 DU
    5 B MU
    4 power clean
    40 DU
    5 Bar MU

    2 power clean
    20 DU
    5 Bar Muscle up

Wednesday 29 June 2016 - CrossFit

Warm up:
Dynamic warm up

+ band sprints
6 laps X 2

  • Core:
    3 rounds

    5 strict L hanging pull ups
    1 X 10m handstand walk
  • Tabata Tuesday
    20 sec on 10 sec rest X 8rounds

    Row
    Box jump
    Sdhp
    Wall ball
    Push press


Tuesday 28 June 2016 - CrossFit

Warm up:
Dynamic warm up
And mobility

Core work

  • Snatch complex
    Emom: 10 min

    1 power snatch
    1 power BTN jerk
    1 oh squat

    5 min @50%
    5 min @60%
  • Conditioning
    For time:
    5,4,3,2,1 reps

    Squat snatch

    Hand release push up

Saturday 25 June 2016 - CrossFit

Warm up:
Pvc over and under warm up

  • Front squat
    3 @ 75%
    2 @ 85%
    1 @ 85-90%
    X 3 rounds - post max weight achieved
  • Conditioning
    5 , 10, 15, 20, 15, 10, 5 reps

    Over head squat @50/ 35
    Toes 2 bar

Tuesday 21 June 2016 - CrossFit

Warm up:
3 rounds

10 Alt. kb box step ups
15 KB swings

  • Back Squat
    5 x 3 reps
    back Squat @ 80%
  • Strict Pull ups
    10 Strict pull ups x 5 rounds
  • Conditioning
    5 rounds for time:

    14 toes to bar
    7 Hang clean thrusters

Friday 5 February 2016 - CrossFit

Warm up:
Cayenne Run

21, 15, 9

box jumps
Push ups
Cayenne run

  • Back Squat
    Back Squat

    5 x 3 reps @80%

    10 Strict pull ups
    between sets
  • Conditioning EMOM: 6 min
    EMOM: 6 min

    Odd: 7 muscle ups/ pull ups + push ups

    Even: 7 unbroken Squat cleans - work heavy
  • Conditioning
    15 thrusters @60/40
    2 rope climbs
    10 thrusters
    4 rope climbs
    5 thrusters
    6 rope climbs

Thursday 4 February 2016 - CrossFit

Warm up:
5 min partner suicide

  • BTN jerk + OHS 3 + 2
    4 rounds

    3 rep Behind the neck Jerk

    + 2 OH squat
    Work up as heavy as possible increasing every set
  • Conditioning
    OMEM: 10 min

    5 pull ups
    10 push ups
    15 squats
  • Conditioning
    AMRAP: 7 min

    5, 10, 15, 20, 25

    wall balls

    deadift 80/60

Wednesday 3 February 2016 - CrossFit

Warm up:
3 rounds

10 X 1 leg deadlift
10 Lateral box step up
10 push ups

  • Deadlift
    Deadlift

    3 x 3 @ 75%
    3 x 2 rep @ 80%
    3 x 1 reps @ 90%
  • Conditioning AMRAP: 12 min
    12 min AMRAP:

    3, 6, 9, 12, 15, 18…


    SUMO Deadlift High pull

    Ring dip

    Box jumps

Tuesday 2 February 2016 - CrossFit

Warm up:
3 rounds

Run 200m

15 KB swing
10 Goblet squat
5 Budah push ups

  • Squat Cleans EMOM: 10 min
    3 squat cleans on the min

    10 min

    @ 65%
  • Conditioning

    Conditioning

    5 rounds for time

    7 OHS
    11 over bar burpee

    Rest 1:1

Thursday 28 January 2016 - CrossFit

Warm up:
21, 18, 15

KB swing
Box jumps

  • Deadlift
    Deadlift:

    2 x 4 reps @70%
    2x 3 reps @ 80%
    4 x 1 rep @ 85%
    20 fast reps touch and go @50% must time
  • Conditioning 9, 7, 5 reps
    AMANDA: 9, 7, 5

    Squat snatch
    Muscle ups

Tuesday 26 January 2016 - CrossFit

Warm up:
1 km run

Tabata Warm up

  • Snatch
    Practice snatch and Snatch drills
  • Snatch 1 RM - 1RM
    1 rep max Snatch

Monday 25 January 2016 - CrossFit

Warm up:
10 Air squat
10 push up
10 narrow squat
10 diamond push ups
10 wide squat
10 wide push ups

  • Back Squat Emom:10min
    Back Squat

    EMOM: 10 min
    3 back squats
    @60%
  • Conditioning
    or time:

    Run 250

    21, 15, 9

    deadlift 100/65

    box jump

    HSPU

    Run 250m

Monday 18 January 2016 - CrossFit

Warm up:
3 rounds

5 good mornings
10 power cleans
15 thrusters - with empty bar

  • Power clean and jerk 7 x 1 rep
    Power clean + jerk

    7 x 1 rep
    @75%
  • Conditioning AMRAP: 15min
    AMRAP: 15 min

    3 clusters
    6 OB burpees
    9 C2B

    6 Clusters
    9 OB burpees
    12 C2B

    9 Clusters
    12 OB burpees
    15 C2B ..

Monday 11 January 2016 - CrossFit

Warm up:
3 rounds
200m run
5 push ups
10 wall ball
15 vsits

  • Back Squat 4 x 3 reps
    4 x 3 reps
    back squat @ 70%
    5 reps max effort broad jumps between sets
  • Conditioning AMRAP:
    AMRAP: 5 min

    5 deadlift
    7 over bar burpee
    9 toes 2 bar
    rest 2 min
  • conditioning 3 RFT
    3 rounds for time:

    10 power cleans
    20 wall balls

Wednesday 9 December 2015 - CrossFit

Warm up:
3 rounds
10 bar thrusters
5 over bar burpees

  • Power Clean 7 x 3 reps
    T & G Power cleans

    7 x 3 reps @ 80%
  • Conditioning AMRAP: 5min
    AMRAP: 5min

    KB snatch Alternating ( 32/ 20)
  • Conditioning 3 rounds
    3 rounds

    run 250m
    15 toes 2 bar
    25 box jumps

Thursday 19 November 2015 - CrossFit

Warm up:
AMRAP: 8 min

8 target burpee
10 OH walking lunges
12 light KB snatch

  • Deadlift 5 x 10
    Deadlift

    5 x 10 reps T&G
    @ 60%
  • Conditioning 3 rounds
    3 rounds

    50 air squat
    7 Muscle ups
    10 hang power cleans @ 60/40kg

Wednesday 18 November 2015 - CrossFit

Warm up:
3 rounds
50 double unders
15 KB swing
10 alt. kb box step up
5 turkish get up

  • Clean and Jerk 3 + 1
    5 rounds

    3 hang power cleans + 1 power jerk

    5 rounds to find max weight for complex
  • Conditioning AMRAP: 15 min
    17 min AMRAP

    9 deadlift ( 75/50)
    12 push ups
    15 box jumps

Tuesday 17 November 2015 - CrossFit

Warm up:
3 rounds
10 bar thrusters
10 bar facing burpees

  • Back Squat EMOM: 10min
    EMOM: 10 min
    3 back squat @ 60%
  • Conditioning AMRAP:6min
    AMRAP: 6min

    6 thrusters 40/25
    6 toes to bar

    1min rest
  • Conditioning part 2 3 rounds for time:
    3 rounds

    250m run
    15 power snatch (40/25)

Friday 13 November 2015 - CrossFit

Warm up:
Pool run

  • Clean Pull 3 x 3 reps
    3 x 3 clean pulls

    work at 110%
    of max clean
  • Bear Complex MAX - 1RM
    7 min to reach
    max bear complex
    ( 1 clean, 1 front squat, 1 push press, 1 back squat, 1 behind the neck press)
    2 min rest
  • Conditioning
    Work at 75%
    5 Bear complex
    run 250
    4 Bear complex
    run 250
    3 Bear complex
    run 250
    2 Bear complex
    run 250
    1 bear complex
    run 250

Thursday 12 November 2015 - CrossFit

Warm up:
PVC warm up:

30 P. snatch
30 OH squat
30 Drop snatch

  • front squat 3 x 3 reps
    3 x 3 reps
    front squat

    work @ 80%
  • Free standing HSPU ME
    Max reps unbroken
    Free standing HSPU
  • Amanda 9, 7, 5 reps

    AMANDA:

    9, 7, 5


    muscle ups

    Squat snatch(60/40)

Wednesday 11 November 2015 - CrossFit

Warm up:
3 rounds

1 lap broad jump
1 lap walking lunges
10 Hand release push ups

  • Behind The Neck Push Press 3 + 1 x 5 rounds
    5 rounds

    3 BTN press

    + 1 OH squat

    work as heavy as possible
  • Strict pull ups ME
    ME strict pull ups between rounds of Strength
  • Conditioning EMOM: 12min
    EMOM: 12 min

    Even: 12 burpee

    ODD: 15/20 wall ball

Tuesday 10 November 2015 - CrossFit

Warm up:
3 rounds

Run 200
10 wall balls
10 ring dips

  • Power cleans 4 x 10reps
    Hang power cleans

    Work up to 70% of max power clean

    4 rounds 10 reps as fast as possible – rest 1 min between rounds
  • Conditioning 4 rounds
    4 rounds for time:

    21 box jump

    15 deadlift (100/70)

    9 HSPU

Friday 6 November 2015 - CrossFit

Warm up:
3 rounds

Burpee broad jumps
Bear crawl back
Burpee broad jumps
Walking lunges back
250 m run

  • Pause Back Squat 4 x 3 reps
    Back Squat

    3 pause back squat
    x 4 rounds

    @ 65% of max squat
  • Conditioning 3 rounds
    Partner WOD:

    3 rounds

    P1 :25m OH carry
    10 burppe
    25m OH carry

    P2:12 alternating KB snatch
    100m sprint

Thursday 5 November 2015 - CrossFit

Warm up:
5 rounds

5 power cleans
5 thrusters
5 narrow grip drop snatch

  • Snatch Complex 5 rounds

    5 rounds

    1 snatch pull
    + 1 hang squat snatch
    + 1 snatch balance
  • Conditioning
    For time:

    3 Rounds
    7 deadlift
    7muscle ups

    3 rnds
    21 wall ball
    21 toes 2 bar

    3o burpee over box jumps

    17 min cut off.

Wednesday 4 November 2015 - CrossFit

Warm up:
AMRAP: 7 min
10 walking bridge
10 vsits
10 wall balls

  • Power clean and jerk 5 rounds
    5 rounds

    1 power clean
    + 3 power jerks
    Work @ 75%
  • Conditioning
    21, 18, 15, 12, 9, 6, 3

    OH squats (50/30)

    Box jump overs

Tuesday 3 November 2015 - CrossFit

Warm up:
3 rounds

250 m run
5 pull ups
10 push ups
15 squat

  • Deadlift 5 x 4 reps
    Deadlift

    5 x 4 reps
    @ 70%
  • Conditioning 5 Rounds
    5 rounds

    50 double unders
    5 muscle ups
    10 hang power cleans (75/45)

Wednesday 28 October 2015 - CrossFit

Warm up:
3 rounds

3 turkish get ups

10 Box step ups

15 hollow rocks

  • Strict press
    Strict press
    4 x 3 reps
    @ 75%
  • Snatch Pulls
    Snatch pulls
    4 x 3 reps
    work at 110%
  • Conditioning 21, 15, 9
    100 double unders buy in

    21, 15 , 9

    SDHP
    Ring dips


    100double under buy out

Tuesday 27 October 2015 - CrossFit

Warm up:
5 rounds
5 bar thrusters
5 step up burpee over bar

  • Back Squat 5 x 3 reps

    Back Squat

    5 x 3 reps

    work at 75%
  • Conditioning
    3 min amrap:
    5 thrusters


    6 C2B
    6 Lateral box jump over’s

    rest 1 min

    3 cycles

    thrusters increase each round by 5

Monday 26 October 2015 - CrossFit

Warm up:
3 rounds

15 KB swing
10 OH lunges
250m run

  • Clean & Jerk complex 5 rounds
    5 rounds

    1 power clean +
    1 hang squat clean + 2 jerk
    @ 70%
  • Conditioning

    Run 200m
    30 wall balls
    10 muscle ups

    run 400m

    30 wall balls
    10 muscleups

    run 600m
    30 wall balls
    10 muscle ups

Friday 23 October 2015 - CrossFit

Warm up:
3 rounds

10 Alt kb step ups
10 med ball cleans
10 med ball sit ups

  • Pull Up Progression
    Work on pull up progression or
    muscle up efficiency
  • pause front squat - 3RM
    Work up to a 3 rep max pause front squat
  • Diane 21, 15, 9
    diane
    21, 15, 9 reps for time:

    Deadlift
    Handstand push ups
  • Hellen
    Hellen: 3 rounds for time:

    4oom run

    21 KB swing
    12 pull ups

Thursday 22 October 2015 - CrossFit

Warm up:
Dynamic laps & mobility

  • Jerk from the Rack 5 x 3 reps
    5 x 3 reps Jerk from the rack ( any style)

    working at 75%
  • Strict pull ups 10 reps
    10 Strict pull ups between rounds of
    jerks, change your grip up every round
  • Conditioning
    3 rounds

    Max wall balls in 2 min

    Rest 1 min

    Max distance in 2 min HS walk

    Rst 1 min
    Measure HS walk - in reps 1 m = 1 rep... add to wall ball reps

Wednesday 21 October 2015 - CrossFit

Warm up:
3 rounds

1 lap broad jumps
1 lap duck walk
1 lap
bear crawl
1 lap crab crawl
15 Butterfly situps

  • Clean and jerk 3 +1
    3POS. clean + 1 jerk

    Work up to max for the day
  • Clean and Jerk EMOM: 5 min
    EMOM: 5 min

    1 x 3 Pos. clean + 1 jerk @ 70% of #1
  • Conditioning EMOM: 12 min
    EMOM: 12min

    ODD: 10 thrusters

    EVEN: 10 C2B pull ups

Tuesday 20 October 2015 - CrossFit

Warm up:
3 rounds
30 sledghammers
1 rope climb
10 OH walking lunges
250mrun

  • Conditioning TABATA
    KB swing
    Box jump
    Push ups (parolette)
    Ring dips
    row

Monday 19 October 2015 - CrossFit

Warm up:
KB Tabata

KB Swing
KB cleans E/A
KB Push press e/a
KB SNatch e/a
KB goblet squat

x 2 rounds

  • Back Squat 5 x 3 reps
    5 x 3 reps back Squat
    working @ 75%
  • Box Jumps 5 x 5 reps
    5 x Max height box jumps

    between sets of back squat
  • Conditioning AMRAP: 9min
    AMRAP: 9min
    3 power snatch 60/40
    6 box jumps
    9 toes 2 bar

Wednesday 14 October 2015 - CrossFit

Warm up:
5 min partner suicide

30 squat
20 push ups
10 strict pull ups

  • Clean Complex EMOM
    EMOM: 10 min
    3 power cleans
    + 1 jerk
    @ 75%
  • Conditioning
    OMEM: 5 min

    5 deadlift
    7 burpees

    2 min rest

    3 rounds for time:

    15 sumb deadlift High pull
    15 box jumps
    15 wall balls
    only last wod is for time

Friday 9 October 2015 - CrossFit

Warm up:
#1 Pool run

50 squat
40 Vsits
30 push ups
20 pull ups
10 burpee box jumps

  • Pull up complex
    Go up as high as possbile
    1 pull up 1 C2B
    1 MU
    2 pull up, 2 C2B
    2 Muscle up
    3, 3, 3…
  • Conditioning AMRAP: 8 min
    WOD1:

    8 min AMRAP:

    5 deadlift (125/90)
    5 burpee muscle up
  • Conditioning 3 rounds
    3 rounds

    16 KB squat snatch (24/16)
    400m run

Thursday 8 October 2015 - CrossFit

Warm up:
3 rounds

30 sledge hammers

run 250

5 turkish get up each side

  • Squat Snatch EMOM: 10 min
    EMOM: 10 min

    3 reps full squat snatch @ 65%
  • Conditioning Chipper

    3 min amrap
    1 min rets
    6 min amrap
    2 min rest
    complete for time:

    50 double unders
    30 wall balls
    20 toes to bar
    30 SDHP
    20 burpee
    30 box jump over’s
    20 push press

Wednesday 7 October 2015 - CrossFit

Warm up:
3 rounds

OH lunges
Broad jumps

10 burpee

  • Strict press 6 x 2 reps
    strict press

    6 x 2 rep @ 85 - 90%
  • Bent over barbell row 6 x 10 reps
    Bent over barbell row
    6 x 10 reps - work @ 75%
  • Conditioning 30 reps
    Grace
    30 clean and jerks for time (60/40)

Tuesday 6 October 2015 - CrossFit

Warm up:
3 rounds

10push ups
15 KB swing
run 250m

  • Handstand Walk ME
    5 – 10 min

    HS walk for distance
  • Clean and jerk Complex
    1 hang power clean +
    1 Full squat clean
    + 1 front squat
    + 2 jerk

    work up to max weight for complex
  • Conditioning OMEM
    OMEM - for as long as possible

    7 thrusters (30/20)
    7 pull ups
    7 burpee

Monday 5 October 2015 - CrossFit

Warm up:
3 rounds

10 med ball step ups
15 med ball sit ups
200m run

  • Back Squat 6 x 2 reps
    back Squat
    6 x 2 reps @ 80 - 85%
  • Strict pull ups ME
    Max Effort strict pull ups
  • Conditioning
    50 Double unders
    40 KB swings
    30 wall walls
    20 ring dips
    10 burpee bo jumps - 2 min rest - then go back up
    time = both sets - 2 min for the rest!

Friday 2 October 2015 - CrossFit

Warm up:
3 rounds

5 hang power cleans
5 thrusters
5 goodmornings
5 back squats
20 Hollow rocks

  • Deadlift
    Deadlift


    3 x 3 reps @75%

    3 x 2 rep @ 80%

    3 x 1 rep @85%
  • Conditioning 5 rounds for time:
    5 rounds

    5 Heavy squat clean thrusters (80/45)

    3 legless rope climb

    3 full laps sled push

    30 Calorie row

Thursday 1 October 2015 - CrossFit

Warm up:
1 x 250m lap

farmers walk – everytime you put down run back to the beginning

100 sledgehammers
25 target burpees

  • Front Squat
    Front Squat

    In waves:
    3 rounds

    3 reps @ 70
    2 reps @ 80%
    1 rep @ 90%
  • L-Sit
    3 x max effort L-sit for time

    rest 1 min between rounds

  • conditioning 21, 15, 9 reps

    21, 15, 9


    HSPU
    bar facing burpee
    power snatch

Wednesday 30 September 2015 - CrossFit

Warm up:
5 min Partner suicide

  • Jerk from the rack
    Jerk from the rack
    2 x 3 rep @75%
    3 x 2 rep @ 80%
    2 x 1 rep @ 90%
  • Strict HSPU 3 rounds - 3 X 0
    3 rounds max Strict HSPU
    do deficit if possible
  • Conditioning 3 rounds for time:
    3 rounds

    Run 250
    30 box jump over’s (high)

    30 C2bar pull ups
    run 250

    rest 1 min
    for time – total time minus rest

Tuesday 29 September 2015 - CrossFit

Warm up:
6 min AMRAP

5 med ball squat clean
10 med ball w/lunges
15 Medball Vsits

  • Hang Power Clean 3 RM - 3RM
    Hang power clean

    Work up to 3 rep max
  • Max Height Box Jump 1 rep max - 1RM
    Max height box jump from seated position (sit on med ball)
  • Fight Gone Bad
    FGB

    Row

    Wall balls

    SDHP

    Push press

    Box jump

Monday 28 September 2015 - CrossFit

Warm up:
3 rounds
10 push ups
10 kb swings
run 250m

  • Back Squat
    2 x 3 reps @ 75%
    3 x 2 reps @ 80%
    2 x 1 rep @ 85%
  • Conditioning AMRAP: 12min
    12 min AMRAP

    5 power cleans
    10 toes 2 bar
    15 wall balls

Friday 25 September 2015 - CrossFit

Warm up:
4 rounds

50 double unders
10 target burpees

  • Clean Pull 5 x 3 reps
    Clean pulls

    5 x 3 reps

    @ 110% of max clean
  • Conditioning EMOM
    OMEM: 3 min

    7 burpee
    7 power cleans (60/40)

    2 min to run 250 m

    x 3 rounds

Wednesday 23 September 2015 - CrossFit

Warm up:
Tabata KB’s
Swings E/A
Cleans
Press
snatchE/A
30 sec rest x 2 rounds

  • Cleans
    4 rounds

    1 power clean from ground
    + 1 hang squat clean + 1 jerk
    Work @ 75%
  • Conditioning Chipper

    25 deadlift
    (100/70)
    25 toes to bar
    25 box jumps

    100 double unders

    25 box jumps
    25 toes to bar
    25 deadlift

Tuesday 22 September 2015 - CrossFit

Warm up:
3 rounds

10 box step ups
15 KB swing
run 250

  • Push Press 5 x 3 reps
    5 x 3 reps Push press
    work @ 75%
  • Conditioning 21, 9, 15, 7, 9, 5 reps
    Framanda

    21 thrusters (40/30)
    9 muscle ups
    15 thrusters
    7 muscle ups
    9 thrusters
    5 muscle ups

Monday 21 September 2015 - CrossFit

Warm up:
Dynamic Warm up

  • Back Squat 5 x 3 reps
    5 x 3reps back Squat
    working @ 75%
  • Snatch Pull 3 x 3 reps
    3 x 3 reps Snatch pulls from the groud
    work @ 85% of max snatch
  • Elizabeth 21, 15, 9

    Elizabeth

    21, 15, 9

    power cleans
    ring dips

Thursday 17 September 2015 - CrossFit

Warm up:
3 rounds
15 kb swings
250 m run

  • Split jerk progression
    Work on the progression of split jerk
  • Conditioning AMRAP:17min - 0 X
    17 min AMRAP:

    100 double unders

    21 HR push ups

    15m Med ball clean broadjump

    9 pull ups

Wednesday 16 September 2015 - CrossFit

Warm up:
3 rounds

10 alt kb step ups
15 KB swing
15 vsits

  • Pull Up Progression/ muscle up efficiency
    Work on different progression on pull ups
  • Strict press 6 x 3 reps
    6 x 3 reps strict press
    work @ 60% of max strict press
  • Conditioning 4 rounds

    4 rounds
    for time:

    9 thrusters

    15 box jumps

    21 KB swing

Tuesday 15 September 2015 - CrossFit

Warm up:
5 rounds
5 power cleans
5 thrusters
5 back squat
5 good mornings - with bar only

  • Clean Drills
    clean drills and progression
  • 3 pos. Clean 6 x 3 pos. clean
    3 pos. clean
    high hang, medium hang, low hang clean
  • Conditioning EMOM
    EMOM: 10 min

    even min : 12 burpees
    odd min: 20 wall balls

Friday 11 September 2015 - CrossFit

Warm up:
3 rounds

10 good morning
10 Front squat
10 alternating one legged dead lift
15 hollow rocks

  • Front Squat 1 rep max - 1RM
    Work up to 1 rep max front squat
  • Deadlift 1 rep max - 1RM
    work up to 1 rep max deadlift
  • conditioning 5 rounds
    5 rounds

    5 deadlift (125/80) – scale but mst be heavy!!
    10 bar facing burpee

Thursday 10 September 2015 - CrossFit

Warm up:
3 rounds

20 wall balls
10 ring dips

  • strict press 1 rep max - 1RM
    Work up to 1 rep max Strict press
  • Push Press 1 rep max - 1RM
    Work up to 1 rep max push press
  • Conditioning Chipper
    Chipper

    10 HSPU
    20 box jumps
    30 Parrolette Push ups
    40 OH Walking lunges
    250m run
    and back up again.

Wednesday 9 September 2015 - CrossFit

Warm up:
2 rounds

burpee road jumps
bear crawl back
Burpee broad jump
Walking lunges back

  • Handstand Walk
    Max Distance Handstand walk
  • Max Muscle ups/ pull ups
    Max effort Muscle ups or pull ups - put in notes if you did muscle ups or pull ups
  • conditioning 5 Rounds for time
    5 rounds

    20 KB swing
    15 thrusters
    (40/30)
    10 pull ups

Tuesday 8 September 2015 - CrossFit

Warm up:
PVC Warm up:

30 power snatch
30 full squat snatch
30 drop snatch

  • Snatch 1 rep max - 1RM
    work up to 1 rep max Snatch
  • Clean and Jerk 1 rep max - 1RM
    Work up to 1 rep max Clean and jerk
  • Conditioning EMOM
    OMEM: 3 min

    7 burpee
    7 power cleans (60/40)

    2 min to run 250 m

    x 3 rounds

Monday 7 September 2015 - CrossFit

Test Week!

Warm up:
3 rounds (slow)
15 bar thrusters
10 HR push ups

  • Back Squat 1 Rep Max - 1RM
    Work up to 1 Rep Max Back Squat
  • Conditioning Amrap + 3 rounds
    AMRAP: 5 min

    7 toes 2 bar
    7 Sumo Deadlift High Pull

    2 min rest

  • Conditioning 30, 20, 10 reps
    30, 20, 10 reps

    wall balls
    box jump overs

Thursday 3 September 2015 - CrossFit

Deloading week

Warm up:
5 min partner medball suicide

Light stretch and mobility

  • Core: 3 rounds

    3 rounds

    30 windscreen wipers
    15 evil wheels
  • Snatch EMOM: 10 min - 3 reps
    EMOM: 10 min

    3 touch and go full snatch @ 60%
  • AMRAP AMRAP: 17 min - 0 X
    AMRAP: 17 min

    250 m run (add 1 rep for 250m run)
    30 KB swing 24/16
    1 lap OH walking lunge 20/15
    30 butterfly sit ups

Wednesday 2 September 2015 - CrossFit

Warm up:
3 rounds each
1 lap Partner wheel barrow
1 lap fireman carry
10 burpees

  • strict press 5 x 3 reps
    5 x 3 reps Strict press
    working at 50%
  • Jerk 5 x 2 reps
    5 x 2 reps Jerk from the rack
    Working at 60%
  • Chipper
    15 Push ups
    30 box jump
    15 C2B pull ups
    30 front squats(40/30)
    15 ring dip
    30 deadlift (same bar)

    And back up again!

Tuesday 1 September 2015 - CrossFit

Warm up:
2 x 250m laps running

OMEM: 7 min
5 toes 2 bar
10 push ups
15 Air squats

  • Cleans 10 x 1 + 1 reps
    1 power clean from ground + 1 Hang squat clean
    x 10 rounds Working @ 50 - 60%
  • Conditioning EMOM: 10 min + 3 rounds for time
    EMOM: 10 min
    7 toes 2 bar
    7 HSPU
    Straight into

    3 rounds
    15 thrusters
    50 double unders - the 3 rounds are for time starting at 10 min.

Monday 31 August 2015 - CrossFit

deloading Weak

deloading week is to help the body to recover before a test week

Warm up:
Dynamic & Mobility Laps

  • Core: 30 sec + 15 reps
    Reverse Hollow hold 30 sec

    + 15 Vsits
  • Back Squat EMOM: 10 min
    EMOM: 3 reps Back Squat
    working @ 50% of max
  • Conditioning
    15 power cleans Adv ( 65/100) Int. (45/70) Beg. (30/40)
    30 bar facing burpees
    60 wall ball


Wednesday 13 May 2015 - CrossFit

Warm up:
Dynamic Warm up

  • Deadlift 3 rep x 5 rounds
    3 rep x 5 rounds @ 80%
  • Max Effort Amrap
    2 min ME row - 15 sec rest
    2 min ME KB burpee box step over
    2 min ME rope climb
    2 min ME OH carry
    2min ME Sled push

Tuesday 12 May 2015 - CrossFit

Framandaish

Warm up:
5 rounds
5 pull ups
10 jumping air squat

  • Clean and Jerk 6 x 1 rep
    1 squat clean + 2 jerk working at 75%
  • Handstand Walk Amrap : 7min
    Max effort HS Walk for distance
  • Framandaish 21, 9, 30, - 15,7,20 - 9,5,10
    21 thrusters (50/35)
    9 muscle ups
    30 box jumps
    15 thrusters
    7 muscle up
    20 box jumps
    9 thrusters
    10 box jumps

Thursday 26 February 2015 - CrossFit

Warm up:
PVC stretch and warm up

  • 5 RM power clean
    5 unbroken reps power clean as heavy as possible
  • Fight gone bad
    1 min row calories
    1 min kb swings
    1 min ball slams
    1 min push press
    1 min box jumps
    1 min rest x 3 rounds

Thursday 19 February 2015 - CrossFit

Warm up:
3 rounds
1 min jumping jacks
1 min mountain climbers

  • Hang power clean + full squat clean
    1 hang power clean + 1 full squat clean - work up to max load
  • OMEM + Amrap
    OMEM : 10 min
    5deadlift (heavy)
    5 box overs
    1 min rest
    Amrap : 7 min
    15 bar thrusters
    15 pull up

Wednesday 11 February 2015 - CrossFit

Warm up:
3 rounds (no rest)
1 min jumping jacks
1 min mountain climbers

  • Snatch Balance
    4 x 4 reps @ 60%
  • Chelsey complex
    5 rounds of cindy
    5 pull ups
    10 push ups
    15 squats - on the min
    run 250m
    rest 2 min

    repeat 3 times

Tuesday 10 February 2015 - CrossFit

Warm up:
3 rounds
10 burpee step ups
250 m run
20 Vsits

  • static holds
    1 min static hold:
    pull up
    squat
    push up/ handstand
  • Amrap: 9min
    12 High box jumps
    9 power snatch (40/30)
    6 toes 2 bar

Monday 9 February 2015 - CrossFit

Warm up:
Dynamic Laps

  • 1 rep max Bear complex
    1 power clean
    1 front squat
    1 push press
    1back squat
    1 BTN press
  • 5 rounds for time:
    3 bear complex @75%
    15 burpees

Monday 9 February 2015 - SmithFit

  • 3RM Hang power snatch
    work up to 3 rep max hang power snatch
  • OMEM: 10 min 3 power snatch @ 75%
    on the min every min do 3 reps hang power snatch @ 75%
  • Open WOD 14.5
    21, 18, 15, 12, 9, 6, 3 reps

    Thrusters (95/70lb)
    bar facing burpees

Monday 2 February 2015 - CrossFit

Warm up:
6min Amrap:
8 push ups
10 med ball cleans
12 sit-ups

  • FS/BS 3/5 @75%
    3 front squat + 5 back squat working at 75% of max front squat
  • amrap: 17 min
    3 power clean
    6 pull ups
    9 wall ball
    6 power cleans
    9 pull ups
    12 wall ball ... As high as you can go.

Thursday 29 January 2015 - CrossFit

Warm up:
Pool run
PVC warm up:
30 snatch
30 OHS
30 Full snatch

  • 3 Rep Max OHS
    Work to 3 rep max overhead squat
  • EMOM:15min
    5 deadlifts
    5 burpees on the minute every minute

Tuesday 27 January 2015 - CrossFit

Warm up:
3 rounds

5 pull ups (strict)
10 push ups
15 squat
run 200

  • Push press
    3 - 3 - 3 - 3 reps @ 80%
  • Tabata
    20 seconds work - 10 seconds rest x 8 rounds per exercise
    5 stations - 30 seconds rest between stationing

Cool down:
stretch and mobility


Tuesday 27 January 2015 - SmithFit

Warm up:
Stretch, rehab and mobility

  • 3 Pos. Clean + 1 jerk max
    High hang, medium hang and low hang clean (all squats)
    + 1 jerk - work to max load
  • Open WOD 12.3
    Amrap 12 min
    150 wall ball
    90 double unders
    30 muscle ups
  • Back squat
    3 x 3 reps @ 75%
    3 x 3 reps @ 80%
    2 x 3 reps @ 85%
    Pause squats on all first rounds

Monday 26 January 2015 - SmithFit

Warm up:
Dynamic warm up & rehab

  • Snatch
    1 hang + 1 full squat snatch - work up to 2 rep max
  • weighted dips
    3 x 10 reps weighted dips on dip bars
  • 3 Rep max push press
    Work up to 3 max consecutive reps of push press
  • Open WOD 11.4
    AMRAP: 10 min
    60 bar facing burpees
    30 OHS (55/40)
    10 Muscle ups

Friday 23 January 2015 - CrossFit

Strongman Fridays

Warm up:
500m run
30 walking bridge
30 bicycles
30 Vsits

  • 1RM Bear Complex
    Bear Complex
  • OH carry
    250 m OH carry with 25 kg plate (10 burpee penalty everytime you drop)
  • Farmers walk
    250m Farmers walk 20kg plate in each hand ( every time you drop run back to the start and back to your plates)

Friday 23 January 2015 - SmithFit

  • 3 rep max Squat clean + 1 jerk
    3 touch and go squat cleans + 1 jerk - work up to max weight
  • Back Squats
    3 x 3 reps @ 70%
    3x3 reps @ 75%
    2x3 reps @ 80%
  • Open WOD 11.5
    20min AMRAP:

    5 power cleans
    10 toes 2 bar
    15 Wall ball

Thursday 22 January 2015 - CrossFit

Warm up:
3 rounds
10 m burpee broad jumps
10 m bear crawl
10 m burpee broad jumps
10 m walking lunges

  • Turkish get ups
    5 x 3 reps E/A as heavy as possible
  • Shuttle sprints
    3 rounds
    50m
    100m
    250m
    Rest 90sec

Cool down:
Stretch


Wednesday 21 January 2015 - CrossFit

FGB

Warm up:
Dynamic laps & mobility

  • Bring Sally up
    Squat everythime the song says "bring Sally down" - come up from squat when song says "being Sally up" for the entire song.
  • 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)

Wednesday 21 January 2015 - SmithFit

Warm up:
10,20,30,40,50,40,30,20,10
Double unders
(Unbroken- 10 min cap)

  • Progressive muscle ups
    1st min - 1 mu every 20sec
    2nd min - 2 mu every 20sec
    3rd min - 3 mu every 30 sec
    4th min - 4 mu every 30sec ... As high as you can go.
  • Open WOD 13.1
    40 target burpees
    30 snatch 45/75lb
    30 target burpees
    30 snatch 75/135lb
    20target burpees
    30 snatch 100/165lb
    10 target burpees
    ME snatch 120/210