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CrossFit WOD

Oct 24 2014

Saturday: Work capacity


CONDITIONING

On a running clock accumulate max reps of:

2 min Wall balls
2 min T2B
2 min Clean and jerk 62.5/42.5kg
2 min Box jumps
2 min Push ups
2 min Box jumps
2 min Power snatch 62.5/42.5kg
2 min T2B
2 min Wall balls




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


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..