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CrossFit WOD

Feb 6 2016

Monday: Run wild..


STRENGTH

Press 3 x 8 reps @ approx. 80% of 1 rep max

* Lift every 3 mins

CONDITIONING

In teams of 2 - 

Run 100m each
Run 200m each
Run 300m each

then

42-30-18 of:

DB Thruster 20 / 15 kg
Burpee to 6" jump

then

Run 300m each
Run 200m each
Run 100m each

FINISHER

At the 20 min mark - 

AMRAP in 3 mins of:

V-ups

* Every time you break do 10 Hollow rocks


Feb 5 2016

Saturday: Buddy carries and other stuff..


CONDITIONING

In teams of 2 or 3 - 

For time:

800m Buddy carry
2 sets each of - 30 Push-ups 
2 sets each of - 20 Box jumps
2 sets each of - 10 Front rack KB alternating lunges
400m Farmers carry
2 sets each of - 10 Front rack KB alternating lunges
2 sets each of - 20 Box jumps
2 sets each of - 30 Push-ups
800m Buddy carry

* 1 person must be carried throughout the buddy carry.  Only 1 person at a time working on movements and all reps must be completed before tagging next partner.  


Feb 4 2016

Friday: Old school Open WOD


REGISTRATION FOR THIS YEARS CROSSFIT OPEN IS LIVE AND YOU CAN BE A PART OF OUR EPIC FRIDAY NIGHT LIGHTS BY GOING TO GAMES.CROSSFIT.COM TO GET YOURSELF ON TEAM TROPIC THUNDER!!

This weeks Open re-run is a beauty from 2011.  A 20 minute AMRAP, which is the longest of any Open workout to date, it will be a big test of your ability to get in the grind and keep pushing.  A 20 minute WOD is a little different to your traditional fast paced Open sprints so you will need to come out at a pace you can maintain deep into the workout and then try and hold on in the last few minutes.  I love these..!!

STRENGTH

In 10 minutes build to a heavy 2 rep Power clean

CONDITIONING

'11.5'

AMRAP in 20 minutes of:

5 Power cleans 65 / 45 kg
10 T2B
15 Wall balls

FINISHER

At the 22 minute mark - 

Work 1:1 with a partner to complete 3 sets each of 30 MB side to sides.


Feb 3 2016

Thursday: Fronties and some work..


OLY CLASSES WITH JORDAN ARE BACK ON TUESDAY AND THURSDAY NIGHTS FROM 6.30PM

STRENGTH

Front squat 5-5-5-5-5 (build each set)

* Lift every 3 mins

CONDITIONING

3 rounds for max reps of:

2 mins max Assault bike cals
30 seconds rest
2 mins max Double unders
30 seconds rest

FINISHER

At the 18 min mark - 

EMOM for 6 mins:

Odd - 30 seconds max Strict HSPU
Even - 30 seconds max Muscle ups


Feb 2 2016

Wednesday: 1:1 partner Fun..


STRENGTH

Strict press 7 x 2

* Goal is for 4-5 sets at approx. 95% of 1 rep max. Lift every 3 mins.

CONDITIONING

Working 1:1 with a partner - 

4 rounds each for time of:

15 KB swings 32 / 24 kg
12 Pull-ups
9 Box jump overs

FINISHER

Precision Tabata Plate OH squats

* The emphasis here is on good controlled reps in great positions rather than lots of reps.


Feb 1 2016

Tuesday: DB action..


Jan 31 2016

Monday: Change up..


Jan 29 2016

Saturday: Knockout..


Jan 28 2016

Friday: Forever Fran..


Jan 27 2016

Thursday: 'Bring a Friend Day'


Jan 26 2016

Wednesday: Work capacity..


Jan 24 2016

Strength and Benchmark results


Jan 25 2016

Tuesday: Australia Day Hero WOD


Jan 24 2016

Monday: New kids on the block..


Jan 19 2016

Update..


Jan 22 2016

Saturday: Satuday Stampede..


Jan 21 2016

Friday: Testing 14.4


Jan 20 2016

Thursday: Just a bit of moving ; )


Jan 19 2016

Wednesday: Wild thing..


Jan 18 2016

Tuesday: Two for Tuesday..