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CrossFit WOD

Nov 23 2014

Monday: Short Triplet


STRENGTH

A1. Front Squat 9-7-5-3
rest 90 seconds
A2. Ring dip x 8-12 reps
rest 90 seconds

CONDITIONING

21-15-9 of:

DB Hang squat clean thrusters 20/15kg
Toes to bar
Hand release push-ups


Nov 21 2014

Saturday: Homework


* REMINDER WE HAVE NO CLASSES ON SATURDAY DUE TO THE ALLSTARS AFFILIATE EVENT BEING HELD.  DROP DOWN TO RYAN CATHOLIC COLLEGE OVER THE WEEKEND TO WATCH OUR CFTSV ATHLETES STRUT THEIR STUFF.

Here's something for you to do at home..

CONDITIOINING

5 rounds for time of:

Run 200m
25 Sit ups
20 Squats
15 Push ups


Nov 20 2014

Friday: Power play..


STRENGTH

A1. Press 5-5-5 @ 85%
rest 90 seconds
A2. Strict Pull-up x 8-15 reps
rest 90 seconds

CONDITIONING

21-15-9 of:

Power clean 62.5/45kg
Push Jerk 62.5/45kg

* 10 min time cap


Nov 19 2014

Thursday: Deads and a partner classic..


STRENGTH

A1. Deadlift 5-5-5 @ 85%
rest 90 seconds
A2. Strict Muscle up x 1-5 reps
rest 90 seconds

CONDITIONING

In pairs working 1:1 complete - 

6 rounds of:

Row 250m
12 Wall balls

* Partner 1 must complete the row and the wall balls before partner 2 can start their round.


Nov 18 2014

Wednesday: Race the clock..


CONDITIONING

On a 20 minute running clock - 

Every 4 mins for a total of 5 rounds:

Run 400m
21 Sit ups
12 Plate GTO 25/20kg

* Score is time for each round completed.


Nov 17 2014

Tuesday: Straight through..


Nov 15 2014

Monday: Grab it..


Nov 12 2014

Thursday: Engine time..


Nov 14 2014

Saturday: Chip and Chase


Nov 13 2014

Friday: Something different..


Nov 11 2014

Wednesday: Rubber legs..


Nov 10 2014

Tuesday: Lucky 7's


Nov 8 2014

Monday: Allstars practice


Nov 7 2014

Saturday: Team rep count


Nov 5 2014

Thursday: 12.4 Open WOD


Nov 6 2014

Friday: Chimichanga..


Nov 4 2014

Wednesday: Triple treat


Nov 3 2014

Tuesday: Crash and bash!


Nov 1 2014

Monday: Bout to go boom..


Oct 31 2014

Saturday: Hero WOD 'Hammer'