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.

Thursday

Buy in: 150 x Double Unders (x2 single Unders)

4 RFT:

10 x Power snatches (L1 35/25, L2 & L3 45/35)
10 x Pull Ups
10 x Back Squats (L1 35/25, L2 & L3 45/35)

Cash Out: 150 x Double Unders (x2 single Unders)

Wednesday

For Time:

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

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

Burpee Box Jumps

Power Clean (L1 50/35, L2 60/40, L3 80/60)

Complete 10 x Burpee Box Jumps, then 1 x Power clean, then 9 x Burpee Box Jumps, then 2 x Power cleans etc

Tuesday

AMRAP 25:

200m (L1 100m)

20 x Toes to bar

20 x Front Squats (L1 30/20, L2 40/30)

20 x Shoulder to Overhead

remove 2 x reps from each exercise per round.

Monday

Closed for Public Holiday

Friday

Closed for Good Friday

The staff at CFV would like to wish you all a safe and happy Easter!

Thursday

21/15/9

Deadlifts @50% 1RM

Ring Dips

400m (L1 200m)