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CrossFit WOD

Apr 28 2017

Saturday: Game on..


CONDITIONING

In teams of 3 - 

Run 200m
100 KB swings 32 / 24 kg
100 Box jump overs 24 / 20 "

50m Burpee bound

Bike 15 / 10 cals
100 Wall balls 20 / 14 lbs
100 DB Front rack lunges

50m Burpee bound

Row 200m
100 DB Push press
100 Pull-ups

50m Burpee bound


Apr 27 2017

Friday: Get under it..


STRENGTH

Back squat 5 x 2 reps

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

CONDITIONING

3 rounds for time of:

15 Squat cleans 62.5 / 45 kg
15 Handstand push-ups

* 15 minute cut off

EXTRAS

At 19 mins - 

Every 2 mins for 2 sets:

25 T2B
50 Double unders


Apr 26 2017

Thursday: Dead plan..


STRENGTH

Deadlift 7-7-7-7

* Lift every 3 mins as heavy as possible and hold for all sets.

CONDITIONING

21-15-9 of:

DB snatch 22.5 / 15 kg
Pull-up
Assault bike calories

* 12 minute cut off

EXTRAS

At 16 mins - 

5 sets for max reps:

Max muscle ups in 20 seconds - rest 40 seconds


Apr 24 2017

Wednesday: Bring a Friend Day..


TODAY IS BRING A FRIEND DAY!!

WELCOME TO CFTSV!!


CONDITIONING

In teams of 2 - 

AMRAP in 20 minutes of:

7 KB swings 32 / 24 kg
7 T2B
Row 100m

7 Burpees
Row 100m

* In the first 10 mins of this workout P1 will complete the swings, toes to bar and row and then tag to their partner who will complete the burpees and the row.  After 10 mins there will be a 2 minute rest where partners will swap.

EXTRAS

At 26 mins - 

Every 3 mins for 3 sets:

10 MB sit up and throws
10 MB side throws / side
10 MB rollouts


Apr 24 2017

Tuesday: Anzac Day Hero WOD


CLASSES FOR ANZAC DAY ARE 4PM AND 5PM

GET DOWN TO A DAWN SERVICE AND PAY YOUR RESPECTS TO THOSE THAT HAVE SERVED FOR US TO HAVE WHAT WE HAVE!!

LEST WE FORGET...


STRENGTH

Every 2 mins for 5 sets build to a heavy of the complex:

1 Clean + 3 Front squats

* Aim to build on each set

CONDITIONING

'Hoppy'

AMRAP in 17 minutes of:

21 Lateral burpees over the bar
16 Box jumps 24 / 20 "
8 Front rack lunges 62.5 / 45 kg
3 Ground to overhead 62.5 / 45 kg

* Corporal Mathew Hopkins

When in combat, meeting the extraction time is critical to the mission. Adversity presents itself when faced with enemy fire, walls, creeks and open space, not to mention when fatigue sets in while carrying a fallen solider. Hoppy’s mates will never forget the day when their duty was to carry a hero home.

Hoppy was 21 and a father when he was killed on the 16th day of March. The movements represent the functionality the body requires to lift and carry a person. David Morris the writer has brought together a WOD that captures every aspect of that tragic day and brings together a fitness community to remember a genuine Australian Section Commander.

Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital.

“Hoppy’s memory will live on forever with the WOD dedicated to his life.”


Apr 23 2017

Monday: Hard and fast..


Apr 19 2017

---- Athlete Spotlight April 2017 ----


Apr 21 2017

Saturday: Slam dunk..


Apr 20 2017

Friday: Jump High..


Apr 19 2017

Thursday: Dive bomber..


Apr 18 2017

Wednesday: Ladder up..


Apr 17 2017

Tuesday: Block work..


Apr 15 2017

Monday: Easter Monday..


Apr 14 2017

Saturday: Chocolate Eggs..