Saturday

A) 20 Minutes -

Clean & Jerk

5 reps @ 60% 1RM
4 reps @ 70% 1RM
3 reps @ 80% 1RM
2 reps @ 90% 1RM
3 x attempts a 1RM.

B) AMRAP 10:

30 x Thrusters (40/30kg)
30 x Burpee Bar touch
30 x Toes to Bar

MOD 1 - 30/20kg

C) For time:

250 x Double Unders

Friday

A) AMRAP 16:

1 x Ring or Bar Muscle Up

3 x Wall Walks

5 x Hang Power Cleans (70/50kg)

MOD 1 - 3 x Pullups + 3 x Dips, 50/35kg.

MOD 2 - 80/60kg

Alternate full rounds

Thursday

AMRAP 20:

5 x Power Snatch (40/30)

10 x Push Ups

15 x Wall Balls

400m

MOD 2 - Full Snatch

Wednesday

OTMEM 9:

1st - Max unbroken ring dips

2nd - 40 x Double Unders

3rd - 10 x KB Thrusters (16/12KG)

MOD 1 - Box Dips

MOD 2 - 24/16kg

For time:

21 - 15 - 9

Front Squats (40/30kg)

Pull Ups

MOD 1 - 30/20kg

BOX BRIEF:

Don't forget to put your name down for the Boys and Girls Day. For those participating, deposits are due as soon as possible. Further info can be found in the events section of the Members Facebook group.

Tuesday

For Time:

14 - 12 - 10 - 8 - 6

Deadlifts (80/60kg)

Toes to Bar

Bar facing burpees

MOD 2 - 100/75kg

Monday

5 x 5 Back Squat

AMRAP 12:

10 x Clean & Jerks (50/40kg)
8 x Box Jumps (24/20)
100m

MOD 1 - 40/30kg

MOD 2 - 60/45kg

Saturday

'As many girls as possible'

AMRAP 6: 'KAREN'
Wall Balls

AMRAP 6: 'GRACE'
Clean & Jerks (60/45kg)
MOD 1 - 40/30kg

AMRAP 6: 'CINDY'
5 x Pull Ups
10 x Push Ups
15 x Air Squats
MOD 1 - Jump Chins

Rest 2 minutes between AMRAPS

Friday

AMRAP 22:

8 x Hang Power Snatch (40/30kg)

6 x Bar Facing Burpees

8 x HSPU

Alternate rounds

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Note: In the rare event of a typing error when the WOD is posted, the coach for the workout has the final say on the structure of the workout during the WOD explanation. Any questioning, rioting, jeering, throwing of tomatoes, negative comments or booing after the coaches decision has been made will result in a 20 calorie assault bike penalty given to the guilty party or parties, to be carried out at the commencement of the WOD.

Thursday

3 - 3 - 3 - 3 - 3 Sumo Deadlift

For Time:

10/8/6/4/2 KB Swings (24/16kg)
25/20/15/10/5 Back Squats* (50/40kg)
10/8/6/4/2 Wall Walks

MOD 1 - 40/30kg

MOD 2 - 32/24kg

* Bar taken from floor.

Wednesday

OTMEM 20:

1st - 8 x Front Squats (50/40kg)

2nd - Max calories assault bike

3rd - 12 x Alt KB snatch (24/16kg)

4th - Max Double Unders

Record total calories & double unders

MOD 1 - 40/30kg, 16/12kg

MOD 2 - 70/50kg, 32/24kg

Tuesday

10 mins - 3RM Hang Power Clean

AMRAP 7:

7 x Toes to Bar

10 x Wall Balls

7 x Burpees

Monday

For Time:

40 x Box Jumps
30 x Pull Ups
20 x Push Jerk (40/30kg)
30 x Box Jumps
20 x Pull Ups
10 x Push Jerk
20 x Box Jumps
10 x Pull Ups
  5 x Push Jerk

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Sunday

"Nutts"

For Time:

10 x HSPU
15 x Dead lifts (100/75)
25 x Box Jumps (26/24")
50 x Pull Ups
100 x Wall Balls
200 x Double Unders
400m W/- Plate (20/15kg)

MOD 1 - 80/60kg

Saturday

a) 10 minute running clock:

800m
3 rounds:
15 x Thrusters (40/30)
12 x Burpee Box Jumps

Rest remainder of time.

b) 10 minute running clock:

800m
3 rounds:
15 x Toes to bar
12 x Wall Balls

MOD 1 - 30/20kg, 400m

MOD 2 - 4 rounds

Friday

For Time:

27 - 24 - 21 - 18 - 15

HSPU

Hang Power Cleans (60/45kg)

Synchro Burpee Plate Jump

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Split HSPU & Deadlifts as required, 1 person working at a time, both athletes complete all burpees together.

Burpee standard - Athlete has a plate each. Both chests must touch plate at same time & both athletes must jump onto plate at the same time.

25 minute time cap.

Thursday

10 minutes - Snatch Progressions

OTMEM 12

1st - 3 x complex: 1 x Hang snatch + 3 x OHS

2nd - 10 x Box Jumps (26/24")

3rd - 5 x Chest to Bar Pull Ups

MOD 1 - 5 x Pull Ups

MOD 2 - 3 x Ring or bar muscle ups.

Choose weight to support heavy but unbroken complex.

Wednesday

For Time:

21/15/9

Dead lifts (80/60kg)

400m Run w/- Wall Ball

MOD 1 - No Wall Ball.

MOD 2 - 100/75kg

Tuesday

AMRAP 16:

7 x Toes to Bar
14 x KB Swings (24/16kg)
21 x Wall Balls
28 x Double Unders

MOD 2 - 32/24kg

Monday

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

Push Press (40/30)
200m

Straight into

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

Front Squats (40/30)
200m

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Time Cap 25 minutes.

Saturday

AMRAP 16

Hang squat clean thruster (40/30)

Every minute stop and complete 5 x Burpees (and at the start)
At the 8 minute mark stop and complete 1 x 400m Run.
Record total thrusters

MOD 1: 30/20kg

Friday

AMRAP 30:

30 x Shoulder to Overhead (50/40)

100m

30 x Front Rack Alt Lunges

100m

30 x Wall Balls

100m

30 x Box Overs

100m

30 x KB Swings (24/16)

100m

MOD 1 - 30/20kg

MOD 2 - 32/24kg

Split reps evenly as required, 1 person working at a time. Evening WOD at 5:30pm instead of 6pm.

Thursday

4 RFT

15 x Power Snatch (40/30)

20 x BF Burpees

25 x Box Jumps 

MOD 1 - 30/20kg

MOD 2 - Full Snatch 50/40kg

Wednesday

10 minutes - Ring Dip Progressions

"Elizabeth"

21/15/9

Power Cleans (60/45)

Ring Dips

MOD 1 - 40/30kg, Box Dips.

Tuesday

3RM Back Squat

OTMEM 12:

1st - Max Air Squats

2nd - 45 x Double Unders

3rd - Max Strict Pull Ups

MOD 2 - Pistol Squats

Monday

AMRAP 20:

8 x HSPU
10 x Toes to Bar
12 x Front Squats (40/30)
200m

MOD 1 - 30/20kg

MOD 2 - 60/45kg

Sunday - CrossFit Comp Prep

Every 3 minutes for as long as possible:

00:00 - 3:00 minutes:
2 rounds -
8 x Wall Balls
8 x Pull Ups

3:00 - 6:00 minutes:
2 rounds -
10 x Wall Balls
10 x Pull Ups

6:00 - 9:00 minutes:
2 rounds -
12 x Wall Balls
12 x Pull Ups

Follow the same pattern until you fail to complete both rounds in the allocated time.

MOD 1 - Air Squats, Ring Rows.

Saturday

AMRAP 12:

9 x Hang Power Snatch (40/30)
9 x Back Squats
9 x Bar facing burpees

REST 2 MINS.

AMRAP 12:

7 x Toes to Bar
14 x Box Jumps
28 x Double Unders

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Friday

Partner WOD:

30 RFT

5 x Wall Balls

2 x Wall Walks
1 x Power Clean (80/60)

MOD 1 - 60/40kg
MOD 2 - 100/75kg

30 minute time cap

Alternate rounds