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CrossFit WOD

Oct 23 2014

Friday: Such a classic!


STRENGTH

A1. Press x 2-4 reps
rest 90 seconds
A2. DB Bulgarian squat x 6-8 reps/leg
rest 90 seconds

CONDITIONING

'Helen'

3 rounds for time of:

Run 400m
21 KB swings 24/16kg
12 Pull-ups




Oct 22 2014

Thursday: 14.2 V2


CONDITIONING

On a continuously running clock - 

0:00 - 4:00

2 rounds of:

10 Thrusters 42.5/30kg
10 Burpees over the bar

4:00 - 8:00

2 rounds of:

12 Thrusters 42.5/30kg
12 Burpees over the bar

* Continue in this fashion for as long as you can keep completing the 2 rounds in the alloted 4 mins.  The actual workout that was done during the Open used OH squats and CTB pull-ups and each block was only 3 minutes.


Oct 15 2014

Wednesday: Something different..


STRENGTH

A1. Deadlift x 4-6 reps
rest 90 seconds
A2. Strict Muscle up x 1-5 reps or Transition practice x 1-5 reps
rest 90 seconds

CONDITIONING

With a partner -

AMRAP in 15 minutes of:

100m farmers carry
200m run
30 SDLHP
40 KB twists

* In this workout the farmers carry and run will be performed 1:1 (so 1 partner works the other rests) and then the SDLHP and KB twists will be performed together.


Oct 20 2014

Tuesday: Burpee pull-up chaser..


CONDITIONING

3 rounds for time of:

75 Double unders
45 Row calories
15 Burpee pull-ups

* Look out for former CFTSV super coach Brett "4D" Fforde in the video.




Oct 18 2014

Monday: Partner power


STRENGTH

A1. Back Squat x 2-4 reps
rest 90 seconds
A2. Strict T2B x 8-12 reps
rest 90 seconds

CONDITIONING

With a partner working through 1 movement at a time - 

AMRAP in 15 minutes of:

20 Back squats 50/35kg
15 Hang power cleans 50/35kg
10 Push press 50/35kg

* Working in a pair, first person does back squats, second person does hang power cleans, first person does push press, second person starts back squats on second round.  




Oct 13 2014

Team Fundraising


Oct 17 2014

Saturday: Barbell partner Bash..


Oct 16 2014

Friday: AMRAP, AMRAP and AMRAP


Oct 15 2014

Thursday: Get under it!


Oct 14 2014

Wednesday: Long hit out


Oct 13 2014

Tuesday: More practice


Oct 11 2014

Monday: Allstars practice


Oct 3 2014

Public Holiday Monday


Oct 10 2014

Saturday: Tester


Oct 9 2014

Friday: Think laterally..


Oct 2 2014

Thursday: Heavy good..


Oct 7 2014

Wednesday: Don't be spongey..


Oct 6 2014

Tuesday: Running clock


Oct 5 2014

Monday: Back on the job..


Oct 1 2014

Deload week