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CrossFit WOD

Jul 25 2016

Tuesday: Skill up Regionals style..


STRENGTH

Build to a 10 rep max Press in 15 mins

* Take 1-2 sets only to find your max and aim between 70-80% of your 1 rep (will differ person to person).

CONDITIONING

AMRAP in 10 mins of:

12 KB snatch 24 / 16 kg
6 Strict HSPU
3 Strict Muscle ups

* Snatches to be completed 6 on one arm before changing to other arm.

EXTRAS

At 14 mins - 

Every 2 mins for 3 sets:

Double KB Bentover row x 12 reps


Jul 23 2016

Monday: 500's...


STRENGTH

Every 2 mins for 5 sets:

2 OH squats (from the ground)

* Build each set

CONDITIONING

Every 4 mins for 4 sets:

Run 500m
15 T2B

* Score time for each completed round

EXTRAS

Every 2 mins for 3 sets:

Max unbroken Push-ups


Jul 22 2016

Saturday: Big teams..


CONDITIONING

In teams of 6 and working in pairs at each station - 

1 round of:

In 7 mins:

400m Sled push 75 / 50 kg

rest 2 mins

AMRAP in 7 mins of:

2-4-6-8 etc.

Deadlift 140 / 100 kg
Bar facing burpee

* share reps anyhow

rest 2 mins

AMRAP in 7 mins:

Row for max calories

* Teams will rotate their pairs through each 7 minute work station.  Score is time for 400m sled push, reps on AMRAP and calories rowed.


Jul 21 2016

Friday: DB-Day..


STRENGTH

Bench press 3 x 5 reps

* Lift every 3 mins and hold across for all 3 sets

CONDITIONING

AMRAP in 15 mins of:

15 DB Floor press 20 / 15 kg
30 DB Alt lunges 20 / 15 kg
100m DB OH carry 20 / 15 kg

FINISHER

At 18 mins - 

'Washboard'

Every 2 mins for 3 sets:

Max effort unbroken T2B

* Each set is a maximal effort and terminates as soon as you come off the bar.



Jul 20 2016

Thursday: Heavy Front squats..


STRENGTH

Front squat 5 x 2 reps

* Lift every 2 mins and build each set to a heavy 2 rep

CONDITIONING

5 rounds each for time of:

5 Thrusters 62.5 / 45 kg
10 Chest to bar pull-ups
150m Row

* Rest 60 seconds after each round

FINISHER

At 16 mins and working with a partner - 

'The Gun Show"

1-10 ladder of Barbell bicep curl 20 / 15 kg


Jul 19 2016

Wednesday: Assault Bike Chipper..


Jul 18 2016

Tuesday: Flying through..


Jul 16 2016

Monday: Running Long again..


Jul 15 2016

Saturday: Max rep partner assignment..


Jul 14 2016

Friday: Deadlift Day..


Jul 13 2016

Thursday: Skill EMOM


Jul 12 2016

Wednesday: Partner round for round..


Jul 11 2016

Tuesday: Hang power day..


Jul 10 2016

Monday: Sprint day..


Jul 7 2016

Friday: 1-10-100..


Jul 6 2016

Thursday: Assault bike efforts..


Jul 5 2016

Wednesday: Deadlift AMRAP..


Jul 4 2016

Tuesday: Snatch practice..


Jul 2 2016

Monday: Public Holiday - 4pm and 5pm only


Jul 1 2016

Saturday: Team Assemble..