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CrossFit WOD

Oct 26 2014

Monday: Let the testing begin!


Today is day 1 of our 3 day series of tests.  This is not testing in the traditional sense you may test strength and conditioning but this is more of a "CrossFit" approach with a 40 minute running clock to complete each task.  The idea is utilise all the time allocated but you will not have the luxury of being tardy, so attack each piece with everything and take rest when you need to.  Everyone will begin with their Deadlift but after that it is up to you how you where you go.  My suggestion is to test the things you are weakest at first before fatigue begins to take its toll.  Have fun!!

On a 40 minute running clock and in any order complete the following:

A. 1 rep max Deadlift
B. 100 push ups for time
C. 100 Sit ups for time
D. 500m row for time
E. 400m run for time




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..


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