Thursday

For Time:

30 x Toes 2 Bar
1 x Spicy Run
30 x KB Snatch (24/16)
1 x Spicy Run
30 x Ab Mat Situps
1 x Spicy Run
30 x Pullups
1 x Spicy Run
30 x HR Pushups
1 x Spicy Run

Spicy Run: Athlete runs 200m with their Rope. At the turn around point (half way), they must complete 20 x Double Unders then return to the box.

Wednesday

15 min - 1RM Front Squat

Then:

10,9,8,7,6,5,4,3,2,1
5,5,5,5,5,5,5,5,5,5

Squat Clean (60/45)
HSPU

Tuesday

10RFT:

8 x Push press (50/40)

6 x Bar facing Burpees

100M 

Monday

"Cindy"

AMRAP 20

5 x Pullups
10 x Pushups
15 x Squats

Saturday

OTMEM: 

Odds: 1 x Burpee

Evens: 1 x SDHP (50/40)

Increase reps by 1 per minute until amount can no longer be completed within the minute. Failure on 1 x exercise means your out.

Friday

Partner WOD:

4 RFT:

8 x Pull ups

10 x Thrusters (40/30)

Then:

4 RFT:

15 x KB Swings

20 x Squats

Then:

30 x Hang Power cleans (60/45)

Partner A completes WOD 1 then Partner B completes WOD 1 etc, relay style. 

Thursday

For time:

400m

40 x HR push-ups

400m

40 x Box Jumps

400m

40 x Ab mat sit-ups

400m

40 x Wall Balls 

Wednesday

15 minutes - work to 1RM Squat Snatch

5 RFT
10 x Snatches (60/45)
10 x Toes To Bar
 1 x 20m Bear Crawl

15 Minute cut off

Tuesday

AMRAP 20 Minutes

8 x Front Squats (60/40)
12 x Bar facing burpees
18 x KB Swings

Monday

10,9,8,7,6,5,4,3,2,1

Chest to Bar Pullups
Box Jumps (26/24")

25 x Double Unders after each round

Saturday

"Nancy"

5 RFT

15 x O/H Squats (40/30)

400m

Friday

Partner WOD-

For Time:

4km Run
2500kg Ground to Overhead
150 x Upper body Gymnastics Pull

1 x person working at a time, Exercises and weights are to be chosen by teams and WOD may be broken up however teams choose.

Thursday

3 rounds For Max Reps:

1 x Minute KB Swings

1 x Minute HR Push-ups

1 x Minute OH Squat (40/30)

1 x Minute Wallwalks

1 x Minute Row For Calories

1 x Minute Rest

Wednesday

No 6:30pm Due to State of Origin

15 minutes to find 1RM Strict Press

Then:

20/15/10
HSPU
Chest to Bar Pull Ups

Tuesday

AMRAP 20 Minutes:

20 x Wall Balls (9/5)
15 x Toes to Bar
10 x Pushups

Kicker = 30 x Burpee Box Jumps must be completed in one set at some stage during the 20 minute AMRAP

Monday

5 RFT

10 x DeadLifts (70/50)

7 x Power Cleans

5 x Push Jerks

200m

Saturday

CFV Birthday WOD - 2pm only.

Friday

Partner WOD

10 RFT

200m

3 x Snatch (50/35)

6 x Toes to Bar

3 x O/H Squats (50/35)

6 x Pull-ups

Alternating Rounds, partner A completes round whilst partner B completes:

30 x Double Unders then rests.

30 min Cut off

Thursday

"Benchmark Challenge Day"

Come in and complete your chosen benchmarks.

For those who already have, or don't have one, there will be a surprise WOD for you.

Wednesday

For Time:

30 x Pull-ups

400m

30 x Toes to bar

Then straight into:

AMRAP 10

10 x WallBalls (9/5)

10 x Push-ups

10 x Box Jumps (24/20")

Tuesday

Elizabeth

21/15/9

Power Cleans (60/45)

Ring Dips

Monday

"BENCHMARK TEST WEEK"

2 RFT

100 x Double Unders

50 x Thrusters (30/20)

25 x Burpee Bar Touch

Please endeavor to do your benchmark outside the 6am or 5:30pm WOD time slots anytime before Friday 7pm.

Stay tuned in to the Facebook group for open gym times throughout the week.

Saturday

21/15/9

Thrusters

KB Swings

400m

Friday

Partner WOD:

To be completed in any order

For Time:

10 x Alternate rope climbs

20 x Wall Walks

30 x Tyre flips

40 x Toes to Bar (partner must hold chin over bar)

50 x Push Press (bar can't tough ground)

Then straight into 

AMRAP 5 Mins: 

Partner Burpees

Thursday

Muscle up workshop:

Then AMRAP 10:

6 x Alternate handstand shoulder taps

26 x Ab Mat Sit ups

46 x Double Unders

Wednesday

Strength: 

1RM: Snatch Balance

AMRAP 12 Minutes:

40 x Back Squats (60/45)

20 x Pull-ups

30 x Front Squats (50/40)

20 x Pull-ups

20 x O/H Squats (40/30)

One Bar per person, swap plates out after each squat set.

Tuesday

Tabata This

Wall Balls

KB Swings

HR Push-ups