New years Eve

***9:30amWOD only***

Partner WOD:

20 RFT

200m Run

5 x Pullups (L1 Ring Rows)

5 x Burpee Bar Touch

Swap each round.

Wednesday

AMRAP 4:

5 x Burpees 

12 x Deadlifts (L1 40/30, L2 50/40, L3 70/50)

AMRAP 4:

5 x Burpees 

9 x Hang Power Cleans (L1 40/30, L2 50/40, L3 70/50)

AMRAP 4:

5 x Burpees 

6 x Push Jerks (L1 40/30, L2 50/40, L3 70/50)

- Rest 2 minutes between AMRAPs

- Record total full rounds.

Tuesday

10 minutes - Muscle Ups, Pull Ups or HSPU practice.

4 RFT

10 x HSPU (L1 Push Press (40/30)

10 x Deadlift @ 50% 1RM

400m (L1 200m)

Monday

TABATAS

24 x 20 seconds on, 10 seconds off for Max Reps:

Ring Dips
Burpee Box Jumps
Wall Balls

8 Rounds.

Christmas Eve

***9:30am WOD only, No cap on class size***

a) 9 minutes

4 Rounds:
200m Run
10 x KB swings (L1 16/12, L2 & L3 24/16)
2 x Wall Walks (L1 10m Bear Crawl)

Rest remainder of time

b) 9 minutes

5 Rounds:
10 x Hang Power Cleans (L1 30/20, L2 & L3 40/30)
10 x Shoulder to Overhead
30 x Double Unders

Rest remainder of time

c) 9 minutes

3 Rounds:

8 x Burpee Box Jumps

4 x Burpee Pull Ups (L3 Chest to Bar)

Rest remainder of time

Wednesday

4 rounds for total Reps:

60 seconds: Cal Row

60 seconds: Wall Balls

60 seconds: KB Swings (L1 16/12, L2 & L3 24/16)

60 seconds: Ab Mat situps

60 seconds: Rest

Tuesday

A) OTMEM 10:

Odds - 6 x Box Jumps (26/24")
Evens - 30 x Double Unders

B) 3 RFT:

10 x Thrusters (L1 30/20, L2 & L3 40/30)
10 x Toes to Bar
10 x Alternate front rack lunges.

Monday

10 minutes - 3RM Back Squat

For Time:

20 x Burpees
20 x Back Squats* (40/30, 50/40, 60/45)
20 x Pull ups
400m (L1 200m)
20 x Burpees
20 x Front Squats* (30/20, 40/30, 50/40)
20 x Toes to Bar
400m (L1 200m)

*Bar taken from the ground, Time cap - 18 minutes.

Saturday

12 Days of Christmas WOD.

Complete 1, then 1&2, then 1&2&3, and so on till you get to 12:

1 x 100m
2 x Deadlifts @ 50% 1RM
3 x Toes to Bar
4 x HSPU
5 x KB Swings (16/12, 24/16, 32/24)
6 x Burpees
7 x Pull Ups
8 x OH Plate Lunges (L1 10/5, L2 & L3 15/10)
9 x Push Ups
10 x Box Jumps
11 x KB Snatches (16/12, 24/16, 32/24)
12 x Double Unders

Friday

Partner WOD

20 RFT (10 Each)

2 x Wall Walks
6 x Pull Ups
10 x Box Jump Overs

Swap each round, 30 minute time cap.

Thursday

5 rounds For Time:

10 x Burpee plate jumps (10/5, 15/10, 20/15)
16 x OH alternate plate lunges (10/5, 15/10, 20/15)
400m plate carry* (10/5, 15/10, 20/15)

*Hill run to Copland street traffic light.

Time Cap 20 minutes.

Wednesday

AMRAP 8:

10 x Hang Power Snatches (30/20, 45/30, 60/45)
30 x Double Unders
10 x Pull ups
30 x Double Unders

Rest 2 minutes

AMRAP 8:

10 x Hang Power Cleans (30/20, 45/30, 60/45)
100m Sprint
10 x T2B
100m Sprint

Combine total full rounds for both AMRAPs and record.

Tuesday

For Time:

9 x Thrusters (L1 30/20, L2 & L3 40/30)
Run (L1 100m, L2 200m, L3 400m)
15 x Thrusters (L1 30/20, L2 & L3 40/30)
Run (L1 200m, L2 400m, L3 600m)
21 x Thrusters (L1 30/20, L2 & L3 40/30)
Run (L1 400m, L2 600m, L3 800m)

Monday

5 x RFT

10 x SDHP (35/25, 45/30, 50/40)
15 x KB Goblet squats (16/12)*
200m

*L3 10 x Alternate pistol squats

Saturday

15 Minutes: 1RM Back/ front or OH Squat.

OTMEM 8:

Odds - 5 x Squats (weight to support heavy but unbroken set)
Evens - 20 x Double Unders

AMRAP 8:

200m Run
10 x Wall Balls
10 x Pull ups

AMRAP 8:

200m Run
10 x Box Jumps
10 x Push Ups

Friday

Partner WOD:

AMRAP 4:

5 x Thrusters (L1 30/20, L2 & L3 40/30)
5 x Burpees

AMRAP 6:

5 x Thrusters (L1 30/20, L2 & L3 40/30)
5 x Burpees
5 x Box Jumps

AMRAP 8:

5 x Thrusters (L1 30/20, L2 & L3 40/30)
5 x Burpees
5 x Box Jumps
5 x KB Swings (L1 16/12, L2 & L3 24/16)

- 1 x person working at a time, swapping after each full round.
- No rest between AMRAPs
- Record one score for total rounds only (not additional reps) for all 3 AMRAPs.

Thursday

For Time:

400m (L1 200m)

200 x Double Unders (x 2 single unders)

20 x Clean & Jerks (L1 40/30, L2 50/40, L3 60/45)

20 x Burpees (L2 & L3 Bar facing)

200 x Double Unders (x 2 single unders)

400m (L1 200m)

Wednesday

'Half Murph'

For Time:

Run 800m (L1 600m)

50 x Pullups (L1 Ring rows)

100 x Pushups

150 x Squats

Run 800m (L1 600m)

25 minute time cap.

Tuesday

5 Rounds for time:

Unbroken wallballs (L1 x 15, L2 x 20, L3 x 25)

400m run (L1 200m)

If you drop the ball, put the ball down, rest or pause mid rep during the round of wallballs, stop and do 15 x Burpees then continue until you've completed the required reps each round. 

Monday

For Max Reps:

60 seconds Cal Row
30 seconds rest
60 seconds Burpee bar touch
30 seconds rest
60 seconds Box jump overs (24/20)
30 seconds rest
60 seconds Push Press (L1 30/20, L2 & L3 40/30)
30 seconds rest.

5 rounds.

Saturday

15 Minutes: 1RM Front Squat

OTMEM 10: 

Odds - 3 x Cleans @ 70% 1RM (reset after each rep)

Evens - 6 x Box Jumps (24/20")

AMRAP 7:

Run (L1 400m, L2 & L3 600m)

In remaining time AMRAP Hang power clean & Jerk (L1 40/30, L2 & L3 50/40)

Rest 5 minutes

AMRAP 7:

Run (L1 400m, L2 & L3 600m)

In remaining time AMRAP Wallballs (L3 Double KB Thrusters (16/12)

Score total reps for both AMRAPS.

Friday

Partner WOD:

AMRAP 20

100 x Thrusters (30/20)
100 x KB Swings (L1 16/12, L2 & L3 24/16)
100 x Burpee Box Overs
100 x Abmat Situps

Swap as you like but you must complete the full set of 100 before moving onto the next exercise.

Every minute on the minute 1 person from each pair must complete one of the following:

3 x Wall Walks
100m sprint
20 x Double Unders (no scaling)

Score total reps.

Thursday

15 Minutes Skill session - The Snatch.

"Gracisabel"

3 RFT

Run 200m
10 x Clean & Jerk (30/20, 45/35, 60/45)
10 x Power Snatches

Wednesday

For Time:

7 rounds:

7 x HSPU (L1 Pushups)

7 x Toes to Bar

20 x Double Unders

Finisher:

30 x Burpee Pull Ups (L1 Burpee Bar Touch)

L3 Begin each round with 1 x Muscle Up (Ring or Bar)

Tuesday

For Time:

20 x Alternating KB Snatch (16/12, 24/16, 32/24)

30 x Wall Balls

40 x Pull Ups (L1 Ring Rows)

Run (400m, 600m, 800m)

40 x Box jumps

30 x Deadlifts @50% 1RM

20 x Alternating KB Snatch (16/12, 24/16, 32/24)

Monday

15 Minutes: 1RM Squat Clean

Every 90 seconds for 9 minutes:

3 x Power Cleans @ 75% 1RM
3 x Strict Pull Ups

AMRAP 9:

5 x Strict Burpees
5 x Toes to bar
100m Sprint

Saturday

 Buy in:

21 x Snatch grip deadlift (30/20, 45/35, 50/40)

15 x Hang Power Snatch

9 x Squat Snatch

rest 2 minutes

5 x Rounds:

13 x Wall Balls

7 x Toes to bar
200m

rest 5 minutes 

5 x Rounds:

13 x KB Swings (16/12, 24/16, 32/24)

7 x Box jump overs

200m

Cash Out:

21 x Shoulder to overhead (30/20, 45/35, 50/40)

15 x Power Clean

9 x Squat Clean

Score total time.

Time Cap - 40 minutes.

Friday

Partner WOD

AMRAP 20:

Each person works one minute at a time 

(alternating work 1 minute, rest 1 minute)

5 x Hang Clean & Jerks (30/20, 40/30, 50/40)

7 x Pull ups (Jump Chins)

Max burpee box overs (20") for remainder of minute.

Score is total number of Burpee box overs.

Thursday

10 x Minutes: Work to 1RM Jerk.

OTMEM 20:

1st Minute: 4 x Push Jerk @ 60% 1RM
2nd Minute: 10 x Toes to Bar
3rd Minute: 2 x Ring or Bar Muscle Ups (4 x Chest to bar or 6 x Pull ups)
4th Minute: 30 x Double Unders

Wednesday

For Time:

Run (L1 400m, L2 & L3 600m)

50 x Box Jump Overs (24/20")

50 x Wall Balls

50 x Ring Dips (L1 Box Dips)

50 x Wall Balls

50 x Box Jump Overs (24/20")

Run (L1 400m, L2 & L3 600m)

21 minute time cap

Tuesday

15 minutes:
Skills session - Muscle ups, Ring Dips or HSPU.

AMRAP 12:

10 x HSPU

10 x Deadlifts @ 50% 1RM 

10 x Bar Facing Burpees

Monday

Every 90 seconds for 9 minutes:

1 x Strict Press
2 x Push Press
3 x Push Jerk

Work with a weight which allows heavy, but unbroken sets.

For Time:

Run - L1 400m, L2 600m, L3 800m.
15 x Power Cleans (40/30, 60/45, 80/60)
Run - L1 400m, L2 600m, L3 800m.

Saturday

a)

10 minutes:

1RM Thruster

b) 

OTMEM 14:

Odds - 3 x Front Squats @ 75% Thruster 1RM

Evens - 3 x Push Jerks @ 75% Thruster 1RM

c)

21/15/9

Thrusters (L1 30/20, L2 & L3 40/30)
Burpees

6 minute time cap, rest 2 minutes after time cap then:

21/15/9

Pull Ups
x 2 Double Unders (x4 single unders)

6 minute time cap.

Friday

Partner WOD for max reps:

Partner A runs 400m whilst partner B completes max reps of Wallballs, then swap.
Partner A runs 400m whilst partner B completes max reps of KB swings, then swap.
Partner A runs 400m whilst partner B completes max reps of Double Unders, then swap.
Partner A runs 400m whilst partner B completes max reps of Wall Walks, then swap.
Partner A runs 400m whilst partner B completes max reps of Front Squats, then swap.

KB Swings - L1 16/12, L2 & L3 24/16kg.
Front Squats - L1 30/20, L2 & L3 40/30kg.

Combine total reps.

25 minute cutoff.

Thursday

6 x 6 tempo (2 second down + 2 second up) Back Squat.
*work with a heavy weight so reps are challenging but remain unbroken.

2 rounds For time:

20 x Hang squat cleans (30/20, 45/35, 50/40)
20 x Pull Ups
20 x Shoulder to Overhead

Wednesday

AMRAP 16:

100m Sprint
10 x Thrusters (30/20, 40/30 L3 2 x KB's 16/12)
20 x Double Unders
5 x Burpee box overs (L3 with Kettle bells)

Tuesday

10 minutes:
Work to a 2RM deadlift

Every 90 seconds for 12 minutes:
4 x Deadlifts @ 75% 1RM

21/15/9

Power Cleans (40/30, 50/40, 70/50)
Lateral bar burpees

Monday

For Time:

Run (L1 400m, L2 600m, L3 800m)

3 rounds-
10 x Overhead Squat (30/20, 40/30, 50/40)
10 x Toes to Bar
10 x Box Jumps

Run (L1 400m, L2 600m, L3 800m)

Wall Balls (L1 x 30, L2 x 40, L3 x 50)

18 minute time cap.

Saturday

a) 

10 minutes:

2RM Hang Clean & Push Jerk

b) 

OTMEM 10:

3 x Hang Power Cleans (Weight to support heavy, but unbroken reps)

20 x Double Unders

c)

AMRAP 7:

5 x Deadlifts (L1 60/40, L2 80/60, L3 100/75)

10 x Wall Balls

rest 2 minutes

AMRAP 7:

10 x Abmat Situps

10 x KB Swings (16/12, 24/16, 32/24)

Friday

"Partner WOD"

For Time:

1.2km Run - Swap every 200m
60 x Alternate KB Snatch (L1 & L2 16/12, L3 24/16) - Swap every 10
600m Run - Swap every 100m
60 x Pull Ups - Swap every 10
1.2km Run - Swap every 200m
60 x Box Jumps - Swap every 10
600m Run - Swap every 100m

Thursday

6 RFT

3 rounds - 1 x Wall Walk, 2 x Pushups, 3 x Burpees
2 x 50m forwards + 50m backwards
15 x Front Squats (L1 30/20, L2 & L3 40/30)
25m Bear Crawl
30 x Double Unders

23 minute timecap.

Wednesday

a) AMRAP 9
3 x Power snatches (40/30, 50/35, 60/40)
6 x Toes to bar

b) AMRAP 6
20 x Clean & Jerks
In remaining time max Wall Walks

c) AMRAP 3
Max alternate front rack lunges

No rest between AMRAPS.
Record total reps for each separate AMRAP. (Eg 75/50/25)

Tuesday

10 minutes:
1RM Strict press or Weighted pushup.

AMRAP 12:

100m 

10 x Pull Ups

10 x Burpees

200m 

20 x KB swings (16/12, 24/16, 32/24)

20 x Burpees

400m 

40 x Wall balls

40 x Burpees

600m

60 x Double Unders

AMRAP Burpees in remaining time

Monday

For Time:

1 - 2 - 3 - 4 - 5

5 x Deadlifts (L1 30/25, L2 40/30, L3 50/35)
5 x Power Cleans
5 x Thrusters

200m

Complete 1 round + 1 x 200m. Then 2 rounds + 1 x 200m etc.

18 minute time cap.

Saturday

A)
15 minutes:
Work to a 1RM of either Back, Front or Overhead Squat.

B)
Every 2 minutes for 10 minutes:
5 x Squats @ 75% of above 1RM + 10 x Box Jumps.

C)
WOD- TBA

Friday

Partner WOD:

AMRAP 22:

Partner A does 400m run whilst partner B AMRAP hang power cleans + jerks until partner A returns.
Switch and repeat.
Partner A does 400m run whilst partner B AMRAP back squats (from floor) until partner A returns.
Switch and repeat.
Partner A does 400m run whilst partner B AMRAP double unders until partner A returns.
Switch and repeat.
Partner A does 400m run whilst partner B AMRAP Burpees until partner A returns.
Switch and repeat.

If completed within the 22 minutes begin again with hang power clean + jerks.

(L1 40/30, L2 50/40, L3 60/45)

Saturday WODs begin this weekend at 8:30am.

Thursday

For Time:

150 x KB Swings (16/12, 24/16, 32/24)

On the minutes stop and complete:

1st minute: 4 x Toes to Bar
2nd minute: 4 x Burpee Box Overs
3rd minute: 6 x Ball Slams
etc...

Continue reps on each of the minutes until KB swings are complete.
20 Minute Time cap

Wednesday

"The Chief"

AMRAP 3:

3 x Power Cleans (L1 45/30, L2 & L3 60/40)

6 x Push Ups

9 x Squats

After the 3 minutes, rest for 1 minute and repeat for a total of 5 rounds.

Tuesday

AMRAP 18:

20 x Thrusters (L1 30/20, L2 & L3 40/30)

20 x SDHP

20 x Push Jerks

20 x Front Squats (L3 OHS)

400m (L1 200m)

 

Monday

For Max Reps:

4 Rounds

1 min - Cal Row
1 min - Wall Balls
1 min - Burpee Bar Touch (L3 Burpee pull up)
1 min - HR Push Ups
1 min - rest

Volume Week:
CrossFit is a volume sport and in saying that, Less is more simply doesn't apply in this case. This week is a great opportunity to work on increasing engine capacity. The goal during these WODs is to maintain intensity throughout, rather than going in at 100%, then dying in the ass.
Have a great week and we'll see you at the Box!
- Edis.

Friday

Partner WOD

AMRAP 20

1 person working at a time, Complete 2 x full rounds of the following then swap:

5 x pull-ups
10 x push-ups
15 x squats

During your rest period complete:

L1- 10m bear crawl
L2 & L3 - 3 x Wallwalks

Record total full rounds only.

Thursday

OTMEM 9

3 x Touch n go Snatches (Full or Power) - 

Increase weight each round to maintain heavy but unbroken set of 3.

For Time:

15/12/9

Hang power snatch (30/20, 40/30, 50/40)

Burpee Box Jump

Pull Up (L3 Chest to Bar)

The new 4:30pm Thursday class commences next Thursday the 5th November.

Wednesday

For Time:

30 x KB Swings (16/12, 24/16, 32/24)

30 x Box Jumps

30 x Knees to Elbows

30 x Wall Balls

Run (L1 400m, L2 600m, L3 800m)

30 x Wall Balls

30 x Knees to Elbows

30 x Box Jumps

30 x KB Swings (16/12, 24/16, 32/24)

18 Minute time cap

Tuesday

OTMEM 10

3-5 x Deadlifts* @75% 1RM

4 RFT

400m Hill Run (L1 200m)

15 x Pull ups

10 x Push Press (30/20, 40/30, 50/40)

Time cap - 16 minutes.

*Focus on moving the barbell fast and effectively through between 3 -5 reps (tap & go style). This is a great way to build strength through eccentric loading. 

 

Monday

12 Minutes - Work to a 1RM of the following Complex:

1 x Squat Clean
2 x Front Squats
1 x Push Jerk

AMRAP 12:

3 x Power Cleans (40/30, 50/40, 70/55)
6 x Toes to Bar
3 x Lateral Bar Burpees

Friday

Partner WOD:

1) AMRAP 10:

6 x Burpee Box Overs
Run 50m F/Wards + 50m B/Wards
Swap every round

2) AMRAP 10:

10 x Wall Balls
10 x Dead Lifts (60/40, 80/60, 100/75)
Swap every round

3) AMRAP 5:

Wall Walks
Complete 1 each, then 2 each, then 3 each etc.

Record total rounds only for 1 & 2 plus total wall walks.

Thursday

3-3-3 Push Jerk

1-1-1 Split Jerk

------------

21/15/9

Power Cleans (40/30, 50/40, 60/45)

Ring Dips 

12 minute time cap

------------

3 rounds:

60 second hover

60 second rest

Wednesday

4 x Rounds:

60 seconds on, 30 seconds off For Max Reps - 

Calorie Row

Burpees

Thrusters (L1 & L2 30/20, L3 40/30)

Ball Slams (9/6kg)

Record total reps.

Tuesday

10 x Minutes - Hand Stand, HSPU Progressions.

5 RFT:

10 x HSPU

10 x Sumo Deadlifts (40/30, 50/40, 60/50)

400m (200m)

WHY THE SUMO DEADLIFT?

Hip strength Baby! The SDL is perfect for building hip strength, as well as all other benefits associated with the deadlift. If you have hip weakness, it is best remedied by the Sumo Deadlift. Having no gaping holes in our armour is a fundamental part of the CrossFit Philosophy, and hip strength is fundamental to good human movement and will carry over into other areas. 

Monday

10 Minutes - 1RM Push Press

OTMEM 10 - 3 x Push Press @ 60%1RM

AMRAP 8:

8 x Wall Balls
8 x Burpees
8 x Box Jumps (24/20)

__________________________________

Increase your shoulder mobility with this simple exercise you can do right now!

"COWS FACE"

1. Kneel or Stand with your feet hip width apart and pointing straight ahead.
2. Attempt to interlock your fingers behind your back. If you can't, use a towel.
3. Hold for a minute then switch sides, and repeat.

This exercise promotes scapula rotation and will give you a major boost in shoulder mobility.

- Edis

Saturday

10:30am WOD & BBQ

6 RFT

30 x Double Unders
15 x Pull Ups
15 x Push Ups
100m Sprint
Rest 60 seconds

Friday

Partner WOD:

AMRAP 25:

1.2km Run (swap every 200m)

60 x OH Squats 25/15kg, 35/25kg, 45/30kg (Swap every 10)

120 x Abmat situps (Swap every 20)

90 x Front Squats (Swap every 15)

120 x KB Swings 16/12, 24/16, 32/24 (Swap every 20) 

120 x Back Squats (Swap every 20)

Thursday

10 mins: 1RM Thruster

21/15/9

Thrusters (L130/20, L2 & L3 40/30)

Lateral Bar Burpees

Wednesday

For Time:

100 x Double Unders (x2 single unders)

50 x KB Swings (16/12, 24/16, 32/24)

40 x Push Ups

30 x Box Jumps

20 x Overhead Walking Lunge w/- plate (10/5kg, 15/10kg, 20/15kg)
10 x Wall Walks

Run (L1 400m, L2 600m, L3 800m)

Tuesday

"Karen"

For Time:
Wall Balls (L1 x 100, L2 x 125, L3 x 150)

L3 - Every time you break complete 10 x Abmat sit-ups.

Monday

10 minutes:
1RM Front Squat

AMRAP 12:

6 x Front Squats @ 50% 1RM
9 x Burpee Box Overs
12 x Toes to Bar
100m

Friday

Partner WOD:

AMRAP 15:

200 x Double Unders (Swap every 20)
150 x Grinders (Swap every 15)
100 x Push Ups (Swap every 10)
50 x Wall Walks (Swap every 5)

Straight into:

AMRAP 8:

1 x Squat Clean Thruster (L1 40/30, L2 & L3 40/50)
1 x Bar facing Burpee.

Swap after completing 1 of each movement.

Thursday

For Time:

Buy in: Run 800m (L1 400m)

21/15/9

Wall Balls

Hang Power Cleans (L1 30/20, L2 40/30, L3 50/40)

Cash Out: Run 800m (L1 400m)

Wednesday

OTMEM 16

1st Minute: Max Calorie Row
2nd Minute: 6 x Burpee Box Jumps
3rd minute: 8 x Thrusters (L1 30/20, L2 40/30, L3 50/40)
4th Minute: 100m Sprint

Record total calories.

Tuesday

For Time:

20 x KB Swings
400M KB Carry (L1 200m)
20 x Alt KB Snatches
400M KB Carry (L1 200m)
20 x KB Goblet Squats
400M KB Carry (L1 200m)

20 x KB SDHP

400M KB Carry (L1 200m)

- L1 16/12, L2 24/16, L3 32/24

- 20 minute time cap.

- Every time you stop, complete 5 x burpees (includes whilst on the run)

Friday

Partner WOD

AMRAP 25:

8 x Pull ups
16 x Wall Balls
32 x Double Unders

Swap after completing 1 x full round.

Thursday

7 RFT:

7 x Wall Balls
7 x Hang Power Clean (L1 30/20, L2 45/35 & L3 60/45)
7 x Toes to Bar
7 x Deadlifts
7 x Burpees
7 x Ring Dips
7 x HSPU (L1 Push Press)

Wednesday

For Time:

5 x Rounds of Cindy
10 x Deadlifts @ 50% 1RM (100/75kg Max)
10 x KB Swings (16/12, 24/16, 32/24)
4 x Rounds of Cindy
10 x Deadlifts @ 50% 1RM (100/75kg Max)
10 x KB Swings (16/12, 24/16, 32/24)
3 x Rounds of Cindy
10 x Deadlifts @ 50% 1RM (100/75kg Max)
10 x KB Swings (16/12, 24/16, 32/24)

Cindy:
5 x Pull Ups
10 x Push ups
15 x Squats

Tuesday

National Police remembrance day.

TYNAN - EYRE HERO WOD

Partner WOD:

Buy in: 22 x Squat Clean & Jerks (45/30) broken up as you like then straight into:

AMRAP in remaining time:

12 x thrusters each (45/30)
10 x SDHP each
88 x Burpees broken up as you like

Monday

4 Rounds:

30 secs- Max OH Squats (L1 30/20, L2 & 3 40/30)

30 secs- Max burpees

30 secs- Max box jumps

100m run (50 forwards, 50 backwards) 

30 x Double unders

Wall walks (L1 x 3, L2 x 6, L3 x 9)

30 secs Rest

With running clock, score total reps for OH squats, burpees and box jumps. 

Friday

Partner WOD:

AMRAP 25

TEAM "BRADSHAW"

3 x HSPU (L1 Push Press 40/30)

6 x Deadlifts @ 50% 1RM (Max 100/75)

12 x Pull Ups

24 x Double Unders

Swap every full round.

Reminder:

5pm - Open Gym

6pm - WOD

Thursday

For Time:

400m (L2 200m)

30 x SDHP (30/20, 40/30, 50/40)

40 x Wall Balls

50 x Ab Mat Situps 

40 x Shoulder to Overhead

30 x Alt Front Rack Lunges

400m (L2 200m)

16 minute time cap.

Wednesday

For Time:

100 x KB Swings* (L1 16/12, L2 & L3 24/16)

Every time you stop:

50m forwards run
50m backwards run
10 x Box Jumps 24/20"

*L3 x 150

Tuesday

15 minutes:
1RM Squat Snatch, Snatch Balance or Power Snatch + OH Squat

OTMEM 12

1st minute: 6 x Power snatch @60% 1RM
2nd minute: 2 x Ring or Bar Muscle Ups (C2B or standard pullups)
3rd minute: 30 x Double Unders

Monday

3 Rounds for time:

10 x Clean & Jerk (30/20, 45/30, 60/45)
10 x Toes to Bar
200m
10 x Front Squats
10 x Bar Facing Burpees

Friday

Partner WOD:

AMRAP 20

Complete 1 x full round then rest while your partner completes 1 full round of:

100m
1 x Wall Walks
2 x Box Jumps
3 x Hang Power Snatches (L1 30/20, L2 & L3 40/30)
4 x Pull Ups
5 x Thrusters

Add one rep to each movement per round, record total full rounds.

Thursday

Tabatas

20 seconds on, 10 seconds off:

KB Swings (L1 16/12, L2 24/16, L3 32/24)

Wall Balls

HR Push Ups

Wednesday

For Time:

15-12-9-6

HSPU

Deadlifts (L1 60/40, L2 80/60, L3 100/75)

Pull Ups

Tuesday

For Time:

100 x Double Unders

15 x Hang Clean & Jerk (35/25, 40/30, 50/40)
15 x Front Squats
400m (L1 200m)
10 x Hang Clean & Jerk (35/25, 40/30, 50/40)
10 x Front Squats
400m (L1 200m)

100 x Double Unders

Monday

OTMEM 10:

3 x Strict press @ 75% 1RM

AMRAP 10:

100m (50m forwards, 50m backwards)
10 x Burpee bar touch
10 x Shoulder to overhead @ Strict press weight

Friday

For Time:

60 x HSPU (Swap every 10)
80 x Pull Ups (Swap every 10)
100 x Burpee Bar Touch (Swap every 10)
200 x Double Unders (Swap every 20)
100 x Wall Balls (Swap every 10)
80 x OH Lunge 30/20kg (Swap every 10)
60 x Ring Dips

20 Minute Time Cap

Thursday

15 - 12 - 9 - 6 - 3

Squat Clean (L1 35/25, L2 40/30, L3 60/45)
Push Ups
Push Jerk

Wednesday

FOR TIME:

2 x Rounds:

10 x Overhead Squats @ 50% 1RM

10 x Pull Ups

400m (L1 200m)

Then:
21 x Thrusters @ OHS weight.

Then:
2 x Rounds:

10 x Overhead Squats @ 50% 1RM

10 x Toes to Bar

400m (L1 200m)

Tuesday

15 minutes: Work to 3RM Deadlift

AMRAP 12:

9 x Deadlifts @ 75% 3RM

9 x Lateral burpee bar jumps

Monday

For Time:

30 x Back Squats (L1 & L2 40/30, L3 50/40)

3 rounds of:

5 x HSPU

10 x Burpees

15 Box Jumps

Run 400m (50m f/wards, 50m b/wards x 4)

Double Unders (L1 x 50, L2 x 100, L3 x 150)

3 rounds of:

5 x HSPU

10 x Burpees

15 Box Jumps

30 x Back Squats (L1 & L2 40/30, L3 50/40)

20 minute time cap

Friday

Partner WOD:

For Max Reps:

4 minutes - KB Swings (L1 16/12, L2 24/16, L3 32/24)
4 minutes - Burpee Toes to Bar
4 minutes - Overhead Squats (L1 30/20, L2 & L3 40/30)
4 minutes - Wall Walks


- One person working at a time
- Each person must complete a minimum of 5 reps before swapping
- Complete in any order
- Record total reps

**REMINDER**
6pm WOD replaces 6:30pm WOD.

Thursday

For max reps:

4 rounds:

60 seconds row for calories

60 seconds hang power snatch (L1 & L2 30/20, L3 40/30)

60 seconds wall balls

60 seconds Box Jumps/ Step ups (26/24")

No rest.

Wednesday

3 RFT

400m

12 x Pull ups (L3 Chest to Bar)

25m OH Barbell lunge (L1 20/15, L2 40/30, L3 50/40)

Tuesday

8 RFT

5 x Deadlifts @50% 1RM
8 x Broad Jumps
100m Sprint

Monday

For Time:

Thrusters 30/20kg (L1 x 30, L2 x 40, L3 x 50)

Bear Crawl (L1 25m, L2 & L3 50m)

Burpee Box Jumps 20" (L1 x 30, L2 x 40, L3 x 50)

Friday

Partner WOD

AMRAP 20:

100 x Wall Balls (Swap every 10)
50 x Hang Power Cleans @ 50% 1RM (swap every 5)
100 x Pull ups (Swap every 10)
50 x Front Squats (Swap every 5)
400m (swap every 100m)

Reminder:

The open gym will now be held at 5:00pm with the evening Partner WOD held at 6:00pm. All other sessions on friday remain unchanged.

Thursday

Benchmark "Fran"

21/15/9

Thrusters (L1 30/20, L2 & L3 42.5/30)

Pullups (L1 Banded or jump chins)

Wednesday

For Time:

50 x Back Squats (30/20, 40/30, 50/40)

40 x Toes to Bar

400m

30 x Shoulder to Overhead

20 x Burpees

200m

10 x Wall Walks

Tuesday

5 RFT

5 x Clean & Jerks @ 75% 1RM

10 x Box Jumps (24/20)

20 x Double Unders

200m (L1 100m)

Monday

AMRAP 14

22 x Pullups
44 x Hand Release Pushups
88 x Air Squats

Friday

Partner WOD

AMRAP 20:

7 x Wall Balls

7 x Pullups (jump chins)

7 x Burpees

7 x SDHP (35/25, 40/30, 50/40)

Swap after completing a full round.

Thursday

Death by Power Clean @ 75% 1RM

1st minute - 1 x rep

2nd minute - 2 x reps

3rd minute - 3 x reps

Continue until unable to complete required reps per minute

Wednesday

AMRAP 14

Buy in:
40 x KB Swings (16/12, 24/16, 32/24)
30 x Burpees
20 x Alternate KB snatches

In remaining time complete AMRAP:

7 x Toes to Bar
7 x Push Ups
100m Sprint

Record total rounds + reps.

Tuesday

10 x Minutes: work to 1RM snatch (power or squat)

Then:

EMOM 16

1st - 3 x muscle ups or max chin ups + max ring/box dips

2nd - 3 x Snatches @75% 1RM

3rd - 10 x Wall Balls

4th - 30 x Double unders or 40 seconds max attempts.

Monday

For Time:

Buy in Run - L1 600m, L2 800m, L3 1000m

10,9,8,7,6,5 x Dead Lifts @60% 1RM (max 120/85kg)
5,6,7,8,9,10 x HSPU

Complete 10 x DL and 5 x HSPU, then 9 x DL and 6 x HSPU etc.

18 min time cap.

Friday

Partner WOD:

2 RFT:

100 x Shoulder to Overhead (30/20, 40/30, 50/40)
100 x Front Squats
100 x Pull Ups
100 x HSPU

1st round swap every 10 reps, 2nd round swap every 5 reps.
time cap = 25 minutes.

Thursday

5 RFT

10 x Clean & Jerk (30/20*, 40/30, 60/45)

30 x Double Unders (x2 singles)

10 x Knees to Elbows

30 x Double Unders (x2 singles)

10 x Wall Balls

30 x Double Unders (x2 singles)

20 min time cap.
* Hang clean & jerk.

Wednesday

10 Minutes 3RM Strict Press

3 RFT

21 x Pull Ups

15 x Thrusters (30/20, 40/30, 50/40)

9 x KB Swings (16/12, L2 & L3 32/24)

Tuesday

AMRAP 20:

20 x Deadlifts @ 60% 1RM (120/80kg Max)
25 x HSPU
30 x Toes to Bar
25 x Ring Dips
20 x Lateral Bar Burpees

Monday

4 RFT

12 x Push Press (L1 35/25, L2 50/35, L3 60/40)
12 x Box Jumps (24/20)
400m
2 x Rope Climbs (L3 Only)

Friday

Partner WOD:

For Time:

200 x Double Unders (400 x S/Us)

160 x OH Plate Lunge (10/5, 15/10, 20/15)

120 x KB Ground to overhead (32/24, 24/16, 16/12)

80 x Burpees (L3 Bar touch)

40 x KB SDHP

1 x person working at a time.

Thursday

AMRAP 14:

10 x Wall Balls

5 x HSPU

3 x Power Snatch* (L1 30/20, L2 45/30, L3 60/45)

Add 1 x rep to the Snatch every round.

*L1: Hang Power Snatch

Wednesday

10 minutes: 

Pistol squat progressions & 3 x 60 seconds max pistol squats.

"Nancy"

5RFT

400m (L1 200m)

15 x OH Squats (L1 25/15, L2 35/25, L3 45/35)

20 minute time cap.

Tuesday

For Time:

27/21/15/9

Back Squats (L1 40/30, L2 50/40, L3 70/50)
Ab Mat Situps (L3 W/- Wallball)
x 2 Double Unders (x 3 Single Unders)

20 Minute time cap.

Monday

15 Minutes: 3RM Front Squat

AMRAP 12:

6 x Thrusters @ 60% 3RM (Max 75/55)
8 x Pull ups (L3 C2B)
12 x Box Jumps (24/20)

Friday

Partner WOD

AMRAP 20:

14 x Partner Deadlifts (120/100/80)*
16 x Synchronised push ups
18 x Partner 'feet locked' Abmat Situps
16 x Partner alternate wallballs
14 x Alternate burpee box jumps
200m Run (1 x person only)

* 2 athletes per 1 bar.

Thursday

6 RFT:

Sprint - L1 200m, L2 & L3 400m
30 x Double Unders (x2 Single Unders)

Rest 30 seconds.

Wednesday

"Game day"

1) For time:

Burpee Bar Touch (L1 x 6, L2 x 8, L3 x 10)
Run 400m (L1 200m)
4 rounds of: 5 Toes to Bar, 10 x Push Ups, 15 x Squats

Straight into:

2) 4 RFT

9 x Deadlifts (L1 40/30, L2 50/45, L3 70/50)

6 x Hang Power Cleans

3 x Shoulder to Overhead

Straight into:

3) 5 x Minutes:

1RM Clean and Push Jerk.

- 15 minute time cap for WOD 1 & 2.
- Record total time for WOD 1 & 2 + Total weight for WOD 3.
- NO Splitting on Jerk

Tuesday

OTMEM 16:

1st minute: 8 x Toes to Bar

2nd minute: 4 x Power Snatch (L1 30/25, L2 50/35, L3 60/40)

3rd minute: 10 x Back Squats (L1 30/25, L2 50/35, L3 60/40)
4th minute: 8 x strict Burpees

Monday

Hero WOD "Nutts"

10 x HSPU
15 x Deadlifts @ 50% 1RM (Max 100/75kg)
25 x Box Jumps
50 x Pull Ups (Jump Chins)
100 x Wall Balls
200 x Double Unders
Run 400m (L3 w/- plate 20/15kg)

25 Minute time cap.

From this week the programming cycle has been changed and I have removed de-load week from the programming. The 5th week of our training cycle will now be 

"Unknown & Unknowable". 

I see great importance in deloading but i believe its always good to mix things up. I will be adding some de-load workouts (skills, RFQ etc) throughout the weekly programming. 

During this weeks programming you can expect absolutely anything; new formats, Hero or Benchmark WODs, games WODs and even an extra partner or team WOD may be thrown in during the week. 

Keep an eye on fatigue levels and if you're feeling it, I encourage you to have a rest day, or come in and take the foot right off the gas. Remember, there's no gains without rest/ recovery.

- Edis.

Lieutenant Andrew Richard Nuttall.

Friday

Partner WOD:

AMRAP 16

7 x Hang power clean & jerks (L1 40/25, L2 50/40, L3 60/45)
7 x Pull Ups (jump chins)
25 x Double Unders (50 x Single Unders)

Partner A completes one full round, then rests whilst partner B completes one full round etc.

Thursday

AMRAP 18:

30 x OH Squats (L1 20/15, L2 30/20, L3 40/30)
20 x Toes to Bar
30 x KB Swings (L1 16/12, L2 24/16, L3 32/24)
20 x Burpees

Record total reps

Wednesday

"Fight gone bad"

3 rounds for max reps:

60 seconds SDHP (35/25)

60 seconds Wallballs

60 seconds Box Jumps 20"

60 seconds Push Press (35/25)

60 seconds Cal Row

60 seconds Rest

Tuesday

For Time:

Run (L1 400m, L2 600m,  L3 800m)
Thrusters 30/20kg (L1 x 30, L2 x 40, L3 x 50)
Run (L1 400m, L2 600m,  L3 800m)

Monday

In 16 minutes complete:

5 RFT

8 x Hang Power Cleans (L1 40/25, L2 50/40, L3 70/55)
8 x HSPU
8 x Pull Ups
8 x Front Squats

In remaining time

AMRAP:

20 x Double Unders (x3 single unders)
10 x Burpees

Record Time + reps.

Friday

Partner WOD:

AMRAP 20:

24 x Burpee Bar Touches (L2 & L3 Burpee T2B)
18 x Power Snatches (L1 30/20, L2 45/30, L3 60/45)
12 x Wall Walks
200m Run

All reps are done alternate (swapping after each rep)
1 x person runs the 200m each round.

Thursday

15 minutes: 3RM Deadlift

For Time:

12 x Power Cleans* (L1 50/35, L2 60/45, L3 80/65kg)

Run (L1 600m, L2 & L3 1km)

12 x Power Cleans* (L1 50/35, L2 60/45, L3 80/65kg)

* Power cleans done as singles.

Wednesday

As far as possible in 8 minutes:

Buy in: Run (L1 400m L2 & L3 800m)

AMRAP in remaining time:

30 x Wall balls

30 x Toes to bar

30 x Burpee Box Jumps

Then straight into:

4 minutes:

1RM Clean & Jerk

Record total reps & weight for Clean & Jerk.

Tuesday

AMRAP 20:

10 x Power Snatches (L1 30/20, L2 40/30, L3 50/40)

10 x Box Jumps (24/20")

10 x Pull Ups

200m (L1 100m)

Monday

10 minutes: 1RM Squat Clean

For Time:

10-8-6-4-6-8-10

Squat Clean @ 50% 1RM

Burpee Bar Jumps

Ring Dips

Great work to everyone who competed on the weekend!!

Friday

Partner WOD: 6am & 9:30am Only

AMRAP 20:

10 x Thrusters (L1 30/20, L2 & L3 40/30)
15 x Pull Ups
20 x Push Ups
30 x Squats.

Split reps/ rounds however you see fit.

Thursday

For Time:

50 x Wall Balls

40 x KB Swings (L1 16/12, L2 24/16, L3 32/24)

30 x Pull Ups

20 x Burpees

10 x Wall Walks 

12 minute cut-off.

Wednesday

"Deconstructed Diane"

For Time:

11 x HSPU
11 x Deadlifts @ 50% 1RM (Max 100kg/75kg)
10 x HSPU
10 x Deadlifts
400m (L1 200m)
8 x HSPU
8 x Deadlifts
7 x HSPU
7 x Deadlifts
200m (L1 100m)
5 x HSPU
5 x Deadlifts
4 x HSPU
4 x Deadlifts

Last day to cast your votes for Athlete of the year. Get your votes in at: https://www.surveymonkey.com/r/CWJ9H27

Tuesday

OTMEM 15:

1st:
Choose from-
3 x Muscle Ups (ring or bar)
3 x Pull Ups + 3 x Ring Dips
3 x Ring Rows + 3 x Ring Dips

2nd:
3 x Thrusters (L1 40/30, L2 45/35, L3 60/40)

3rd:
20 x Double Unders L3 x 30 (x2 single unders)

5 ROUNDS.

Monday

10 Minutes: Work to 1RM Push Press

3 RFT:

8 x Toes to Bar
12 x Shoulder to Overhead @ 50%1RM
14 x Box Jumps (24/20")
400m (L1 200m)

Friday

AMRAP 18

100 x Pull Ups
100 x Front Squats (L1 30/20kg L2 & L3 40/30kg)
100 x Push Press
100 x Burpees

First round swap every 10 reps
Second round swap every 5 reps
Third round swap every 10 reps
Forth round swap every 5 reps
etc.

Thursday

For Time:

Run (L1 400m, L2 & L3 800m)
100 x KB Swings (L1 16/12, L2 & L3 24/16)
Run (L1 400m, L2 & L3 800m)

Wednesday

10 minutes - 1RM Deadlift

21/18/15/12/9

Deadlifts @ 50% 1RM
Abmat Situps (L2 & L3 x 2)
Double Unders (L2 x 2 & L3 x 3)


Inhouse throwdown & Awards Dinner Entry Form

Tuesday

For Time:

30 x Back Squats (L1 40/30, L2 50/40, L3 70/50)
30 x Pull ups
400m (L1 200m)
25 x Front Squats (L1 30/20, L2 40/30, L3 50/40)
20 x Toes to bar
400m (L1 200m)
20 x Overhead Squats (L1 20/20, L2 30/20, L3 40/30)
20 x HSPU
400m (L1 200m)

Swap out own plates each round. 18 minute cut-off.

Monday

"Legs gone bad"

60 seconds max reps - Wall Balls
60 seconds max reps - Row for Calories
60 seconds max reps - Box Jumps
60 seconds max reps - Barbell front rack lunges (30/20kg)
60 seconds max reps - Burpees
60 seconds rest

3 rounds, record total reps.

We are at the beginning of another cycle. Congratulations on a great show of skill to those who made the most of de-load week last week, and are now ready to hit that red line once again!
Have a great Monday, and a great week Y'all!

Friday

Partner WOD:

AMRAP 20:

Partner A:
7 x Pullups
9 x Thrusters (L1 30/20, L2 & L3 40/30)
11 x Box Jumps

Partner B:
Run (L1 200m, L2 & L3 400m)

Partner A completes as many rounds as possible while Partner B completes run. Once Partner B returns from the run, swap over and Partner B begins round where Partner A left off.
Score total full rounds completed.

Thursday

Option 1:

Pull up practice
(Kipping, Butterfly, Strict)

10 rounds for Quality:
5 x Pullups
Rest as required.

Option 2:

HSPU Practice
(Holds, kipping, strict, deficit, walks)

10 Rounds for quality:
5 x HSPU
Rest as required.

Wednesday

Choose your own adventure:

Option 1:

(Not timed)
30 x Snatches
choose your own starting weight and add 5kg to bar every 5 reps.

Finisher:

For time -
L1 - 50 x Burpees
L2 - 50 x Burpee Bar Touch
L3 - 50 x Burpee T2B

Option 2:

(Not timed)
10 x Snatch Complex
(1 x Snatch grip dead lift, 1 x High Pull, 1 x Squat Snatch or Power snatch + OH Squat)
choose your own starting weight and add 2.5kg to bar if lift completed successfully with good technique.

Finisher:

For time -
L1 - 50 x Burpees
L2 - 50 x Burpee Box Jumps 20"
L3 - 50 x Burpee Box overs 20"

Swapping parts of Option 1 & Option 2 not allowed.

Tuesday

For 20 minutes complete rounds for Quality of:

9 x Deadlifts

6 x Power Cleans

3 x Shoulder to Overhead

100m 

Choose your own weight depending on workout goal Eg - Heavy for strength based workout, Lighter for efficiency of stringing reps etc. Break reps accordingly & rest as required.

Monday

Skills session: Double Unders

OTMEM 16:

1st Minute: 4 x Squat @50%1RM (either front, back or OH)
2nd Minute: Double Unders* (L1 x 10, L2 x 20, L3 x 30)
3rd Minute: 10 Calorie Row
4th Minute: 5 x Box Jumps (26"/24")

* Count Attempts.

Monday Motivation

When it comes to exercise, never associate the word "PAIN" with motivation or a positive way to achieve results:

The Assumption with the use of the word: There’s nothing to be achieved from a workout that doesn’t leave you in a reasonable degree of discomfort.

The Reality: I’m not saying don’t get yourself uncomfortable. Taking yourself to an uncomfortable place is necessary occasionally. But it is absolutely not required in order to make gains. A successful person learns to differentiate between good pain and bad pain. If it truly hurts, don’t do it. Discomfort is okay, but pain free is the ideal place to be.

Friday

Partner WOD:

OTMEM 18:

On the minute every minute for 9 minutes, Partner A completes:

5 x Burpee Bar Touches
5 x Pull ups
5 x Burpee Bar touches
rest remainder of minute.

On the minute every minute for 9 minutes, Partner B completes:

5 x HSPU
5 x Air Squats
5 x Box Jumps
rest remainder of minute.

-Both athletes working at the same time.
-Swap over after 9 minutes.
-Score 1 point for each round you complete in full only, partial rounds do not count.
-If you and your partner complete every round you'll score 36 points (18 x full rounds each).
-If you fail to complete required reps within the minute, restart the round at beginning of next minute and try again.

Thursday

For time:

Run (L1 400m, L2 800m, L3 1.2km)

Wall Balls (L1 x 60, L2 x 80, L3 x 100)

50 x Hang Power Snatches (L1 25/15kg, L2 30/20kg L3 40/30kg)

15 Minute Cut-off.

Wednesday

As far as possible in 16 minutes:

3/6/9/12/15

Hang power clean & jerk (L1 30/20, L2 40/30, L3 50/40)

Bar facing burpees

25 x double unders after each round.

If complete round of 15 reps, begin again at x 3.

Tuesday

10 RFT

3 x Overhead Squats (L1 & L2 30/20, L3 40/30kg)

6 x Toes to Bar

9 x Box Jumps (24/20")

Box Planner class book in. Create your account at www.box-planner.com :

Monday

AMRAP 20

5 x Pullups (L3 C2B)
10 x Push ups
15 x KB Swings (L1 16/12, L2 & L3 24/16)
20 x Thrusters (L1 20/15kg, L2 & L3 30/20kg)

Friday

"KEEP IT CLEAN" Partner WOD:

In pairs, complete AMRAP 20 of:

1 x Power Clean (L1 50/35, L2 70/50, L3 85/60)*
3 x Strict Pullups (any grip)
1 x Power Clean (L1 50/35, L2 70/50, L3 85/60)
6 x HSPU
1 x Power Clean (L1 50/35, L2 70/50, L3 85/60)
9 x Ring Dips

Partner A completes one round then swaps with partner B.
Continue alternating after each completing one full round.
Clean can be from the hang position or the ground.

Thursday

For Time:

800m (L1 400m)

20 x Pull ups

400m (L1 200m)

20 x Power Snatches (L1 30/20, L2 & L3 40/30)

200m (L1 100m)

20 x SDHP

400m (L1 200m)

20 x Box Jumps

800m (L1 400m)

Wednesday

5 RFT

30 x Double Unders
10 x Squat Cleans (L1 & L2 40/30, L3 60/40)

Tuesday

10/8/6/4/2/4/6/8/10

Deadlifts @ 50% 1RM
Burpee Box Jumps 20"

Monday

9:30am WOD only.

Teams WOD games.

She's excited, you should be too!

Friday

Partner WOD

AMRAP 20:

20 x Box Jumps
16 x Ring Dips
14 x Power Cleans (L1 40/30, L2 & L3 60/45)
12 x HSPU
10 x Pull-ups

Split rounds/ reps as required.  

Thursday

21/15/9

Wall Balls

Deadlifts @ 50% 1RM

Bar facing burpees

21/15/9 Strategic plan of attack:

21 = Unbroken

15 = Push through

9 = Dont stop

Wednesday

20 Minutes:

1RM Clean & Jerk

then:

"GRACE KIND OF"

For time:

30 x Clean & Jerks @ 60% 1RM

Tuesday

For time:

400m Run (L3 800m)

20 x HSPU 

30 x KB Swings (L1 16/12, L2 24/16, L3 32/24kg)

40 x Burpees (L3 Burpee Bar touch)

30 x Toes to bar

20 x Ring Dips

400m Run (L3 800m)

Monday

AMRAP 5:

10 x Shoulder to Overhead (L1 & L2 40/30, L3 50/40)
20 x Double Unders

Rest 2 minutes

AMRAP 10:

6 x Thrusters (L1 & L2 40/30, L3 50/40)
10 x Pull Ups (L3 Chest to Bar)
100m

Levels test day and Inhouse throwdown/ awards dinner entry forms now available online in the members only Facebook group.

Friday

Partner WOD:

Total reps in 16 minutes of:

50 x Pull Ups (swapping every 5)
50 x Power Cleans @ 50% 1rm (swapping every 5)
50 x Burpee Box Jumps (swapping every 5)
50 x Push Jerk @ clean weight (swapping every 5)
200 x Double Unders (x2 single unders, swap each time reps are broken)

As many reps as possible in remaining time of:

Alternate Wall Walks or Alternate Bar or Ring Muscle Ups

Working with what we had at the old Box :)

Thursday

For Time:

Part A)

As far as possible 10 minutes:

10,9,8,7,6,5,4,3,2,1
Hang Squat Snatch (L1 optional hang power snatch + OHS) L1 30/20, L2 35/25, L3 40/30
200m

Straight into

Part B)

5 minutes: 1RM Squat Snatch.

Record total reps from part A & weight for part B.

Wednesday

For total reps:

4 rounds:

1 minute: Clean & Jerk (L1 40/30, L2 50/40, L3 Double KB 24/16kg)
1 minute: Wall Balls
1 minute: Push Ups (L3 Rings)
1 minute: Overhead alternate plate lunge (L1 10/5kg, L2 15/10kg L3 20/15kg)

rest 30 seconds between each set.

Tuesday

For Time:

Run L1 400m, L2 & L3 800m
30 x Overhead Squats L1 (front squats) & L2 40/30, L3 50/35)
40 x Pull ups
50 x Ab Mat Situps
40 x SDHP
30 x Box Jumps L1 & L2 24/20", L3 26/24"

18 minute time cap.

Monday

Lower body push week:

10 minutes: Work to 1RM Back Squat

Then:
5 x 5 Back Squats @75% 1RM
rest 90 seconds between sets

For Time:
30 - 20 - 10
Air Squats
Toes To Bar
200m (L1 100m)

10 minute cutoff.

Friday

Partner WOD

"Aces & Eights"

AMRAP 20

Partner A completes 1 full round then rests whilst Partner B completes 1 full round of:

1 x Power Clean @ 75% 1RM
8 x Pull Ups
1 x 100m Sprint
8 x Lateral Bar Burpees
1 x Wall Walk
8 x Dead lifts

Score: Record total metres.

Thursday

1RM day:

Select two exercises from the following and complete a 1RM for each movement:

Deadlift

Back Squat

Bench Press

Strict Press

Weighted Chin up

Weighted Push up

Stott Press

Push Jerk

1RM Tips:

- Maximum of 7 or 8 lifts between starting weight and 1RM. 

- Rest at least 90 seconds between lifts.

- Do not sacrifice technique for kgs on the bar.

1RMs makes Scotty D smile :)

Wednesday

10 minute skill session: Snatch Balance

6 rounds, every ninety seconds perform:

3 x Snatch Balance

3 x Behind the neck to overhead

Begin with a weight in which the reps can be completed with good technique and increase weight per round. 

Tuesday

"For quality" with no running clock complete:

15 x bar or ring muscle ups (C2B Pull ups, pull ups or horizontal ring rows)

400m

30 x HSPU (maintain strict HSPUs for as long as possible)

400m

40 x Push Ups (Banded or strict, L3 rings)

400m

5 x max L-sit (rings/plates/ boxes)

400m

Levels test day coming up, fill out the entry form on the CFV Member Only Facebook group if you'd like to complete the test.

Monday

'De-load' Week.

10 Minutes - 1RM Front Squat

OTMEM 12:

1st Minute: 5 x Front Squats at 75% 1RM

2nd Minute: 5 x Box Jumps (26/24")

3rd Minute: Double Unders/ Double Under attempts (L1 x 10, L2 x 20, L3 x 30)

Double Under Tips:

- Rotate rope with wrists, not arms.

- Keep elbows pinned to body.

- Stand tall.

- Jump off balls of feet, do not kick feet behind or in front of your body. 

Friday

Partner WOD

For Time:

50 x Ring Dips (Banded or box dips)
Swap every 5 reps
100 x Overhead Squats (L1 & L2 30/20, L3 40/30)
Swap every 10 reps
100 x Pull ups
Swap every 10 reps
100 x Front rack lunges
Swap every 10 reps (L1 & L2 30/20, L3 40/30)
50 x HSPU
Swap every 5 reps

Thursday

Buy in:

4 minutes to complete: L1 400m, L2 600m, L3 800m

rest remaining time then: 

OTMEM 10:

6 x Deadlifts @ 50% 1RM

5 x Toes to Bar

4 x Burpees

Max Double Unders in remaining time

Record total double unders or single unders (3=1 rep)

Wednesday

10 Minutes Clean & Jerk 1RM

Then:

Death by Clean & Jerk @75%1RM

1st minute - 1 x rep

2nd minute - 2 x reps

3rd minute - 3 x reps

etc until you cannot maintain required reps per minute. Record reps for last successful round.

Tuesday

For Time:

150 x KB Swings (L3 Alternate KB snatches) 

(L1 16/12, L2 & L3 24/16)

OTMEM and at the start complete:

L1 - 5 x Air Squats

L2 - 7 x Air Squats

L3 - 10 x Jumps Squats

Monday

AMRAP 18:

400m Run
30 x Shoulder To Overhead (L1 & L2 30/20, L3 45/30)
400m Run
30 x Front Squats
400m Run
30 x Wall Balls
400m Run
30 x Burpee Box Jumps

Record total reps only.

Friday

Partner WOD:

AMRAP 20

One person working at a time, in 60 seconds:

5 x Pull ups
Burpee Bar Touches (L1 x 4, L2 x 6, L3 x 8)
Max reps in remaining time - Hang Power Cleans (L1 40/30, L2 50/40, L3 60/50)

Partner A starts, and completes required reps in 60 seconds, then rests for 60 seconds whilst partner B works, swapping every minute.
Each time you start a new round, begin with the 5 pull-ups.
Record total combined reps for power cleans only.

Thursday

5RM Squat Clean

5 x 5 Touch n go squat cleans @5RM
rest 90 seconds between sets

AMRAP 7:

8 x Box Jumps (24/20')
8 x Toes to Bar

Wednesday

For Time:

3 RFT

30 x Double Unders
20 x SDHP (L1 30/20, L2 & L3 40/30)
400m (L2 200m)

Tuesday

For time:
5 x rounds Cindy
20 x Deadlifts @ 50%1rm
4 x rounds Cindy
15 x Deadlifts
3 x rounds Cindy
10 x Deadlifts
2 x rounds Cindy
5 x Deadlifts

1 x round of Cindy = 5 x pull-ups, 10 x push-ups, 15 x Squats

18 minute cutoff.

Monday

Buy in:

400m Run (L1 200m)
40 x Squats
30 x Ab mat situps
20 x Push Ups
10 x Strict pull ups

Rest 2 minutes

AMRAP 9:

10 x Hang Power Snatches (L1 30/20, L2 40/30, L3 50/40)
10 x Burpees
10 x KB Swings (L1 20/12, L2 24/16, L3 32/24)

Record reps for AMRAP.

Friday

"Partner WOD"

For Time:

400m (200m each, 1 x person at a time)
30 x Hang Power Cleans (Swap every 5 reps)
36 x Front Squats (Swap every 6 reps)
42 x Burpee Box Jumps (Swap every 7 reps)
48 x Wall Balls (Swap every 8 reps)
42 x Burpee Box Jumps (Swap every 7 reps)
36 x Front Squats (Swap every 6 reps)

30 x Hang Power Cleans (Swap every 5 reps)

400m (200m each, 1 x person at a time)

Weight for Bar movements is 60% 1RM Power Clean.

Thursday

AMRAP 20:

Run 400m (L1 200m)

10 x Alternate OH Bar Lunges (L1 20/15, L2 30/20, L3 40/30)

5 x Wall Walks

Wednesday

OTMEM 15:

1st minute: 3 x Bar or Ring Muscle Ups or (3 x pull ups + 3 x ring dips)

2nd minute: 6 x Thrusters (L1 & L2 40/30, L3 60/45)

3rd minute: 9 x Pushups (L3 clap pushups)

5 x rounds.

Tuesday

For Time:

Buy in: 100 x Double Unders (x2 single unders)

Then 2 Rounds:

10 x HSPU

15 x Toes to Bar

20 x Box Jumps (24/20")

15 x Pull Ups

10 x Alternate KB Snatches (L1 16/12, L2 24/16, L3 32/24kg)

Cash out: 100 x Double Unders (x2 single unders)

30 Day Life Revive challenge begins with measurements being done tomorrow (wednesday) evening before the 4:30pm & 5:30pm WODs

Monday

10 Minutes to find 1RM of the following complex:

1 x strict press + 2 x push press + 3 x push jerk

AMRAP 12:

6 x Shoulder to Overhead (L1 30/20, L2 40/30, L3 60/45)
8 x Lateral bar burpees
100m Sprint

Reminder:
The 30 day challenge kicks off with the nutrition seminar at 6:30pm Monday night. Urban paleo will be on hand giving out free samples from 5:30pm.

Friday

"Partner WOD"

AMRAP 20:

60 x Pullups
(15 each then swap, 10 each then swap, 5 each then swap)
60 x Overhead Squats (or Front Squats) L1 30/20, L2 & L3 40/30
(15 each then swap, 10 each then swap, 5 each then swap)
60 x Push Ups

(15 each then swap, 10 each then swap, 5 each then swap)

Thursday

For Time:

20 x Burpee Bar Touch

30 x Shoulder to Overhead (L1 30/20, L2 40/30, L3 50/40)

40 x Wall Balls

50 x Abmat Situps

40 x Box Jumps

30 x Power Cleans

20 x Burpee Bar touch

Wednesday

5 RFT

400m (L1 200m)

10 x Deadlifts @ 60% 1RM

30 x Double Unders

Tuesday

For Time:

21 - 18 - 15 - 12 - 9 - 6 - 3

Thrusters (L1 30/20, L2 & L3 40/30)

KB Swings (L1 16/12, L2 24/16, L3 32/24)

20 minute cut-off.

Monday

AMRAP 9:

10 x Squat Cleans (or power clean + front squat) @ 60% 1RM
10 x Bar Facing Burpees

AMRAP 6:

10 x Toes to Bar
10 x Box Jumps

AMRAP 3:

Max Distance in metres - Overhead Plate walking lunge (10/5kg, 15/10kg, 20/15kg)
1m = 1 rep.

Record total reps for all 3 AMRAPs.

Friday

Partner WOD:

Amrap 20:

Partner A)
10 x Wall Balls then 200m run carrying wall ball

Whilst

Partner B)
1 x Bar or Ring Muscle Up (3 x C2B pull-ups or 3 x Pullups)
3 x HSPU (6 x Push ups)
9 x Hang Power Snatches (L1 30/20, L2 40/30, L3 50/40)
12 x Box Jumps

Rest and swap, once both athletes have completed required reps.

Evening WOD will be at 6pm instead of 6:30pm due to BBQ.

Thursday

A) "CrossFit Total"

Total combined weight for:

1RM Press

1RM Back Squat

1RM Deadlift

Or

B) Total combined weight for:

1RM Weighted Push-up
1RM Weighted Strict Pull Up
1RM  Weighted Ring Dip

Wednesday

"De-load Week"

Gymnastics Skills:

5 Rounds for Quality

Max HSPU or Handstand Walk

5 x Ring Dips

Max Toes to Bar

Rest as required

Tuesday

De-load Week:

Power Snatch: 3-3-2-2-1-1
Power Clean: 3-3-2-2-1-1

Monday

De-load Week

a) 15 minutes: Work to a 3RM of either Back, Front or Overhead Squat

b) OTMEM 12:

Odds - 6 x Squats at 75% 3RM
Evens - 4 x Strict Burpee Box Jumps

Friday

"Partner WOD"

AMRAP 20:

200 x Wall Balls

Partners may alternate as required but must change positions with the ball in mid-air. If the ball hits the ground or 1 x person pauses, both people must run 200m then continue with their reps.

50 x Burpees

Partners may alternate as required but 1 person must be completing the movement at all times. If there is a pause, both people must run 200m then continue with their reps.

25 x Wall Walks

Partners may alternate as required but 1 person must be completing the movement at all times. If there is a pause, both people must run 200m then continue with their reps.

If you complete entire reps within the 20 minutes, start again with the wall balls with the same rules applying.