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CrossFit WOD

Sep 17 2017

Saturday 23rd September: Rush Rumble 17.3...


GET OUT TO THE BLACK RIVER RUSH TO TEST YOUR OUTDOOR SKILLS AND CONDITIONING IN THE LAST RUMBLE OF THE YEAR..  WE ARE LOOKING FOR A STRONG REPRESENTATION OF CFTSV FOLKS TO FLY THE FLAG AS THERE IS NO SATURDAY WOD.  REGISTER VIA THE BLACK RIVER RUSH FACEBOOK PAGE AND ASK US ABOUT THE CODE YOU CAN USE TO SAVE A FEW BUCKS AS WELL...

THOSE THAT CAN'T MAKE THE RUSH WE HAVE POSTED A 5K TIME TRIAL FOR YOU TO SINK YOUR TEETH INTO..


CONDITIONING

5k time trial

* Leave from the box and head up towards Riverway, running along the path down to the Black Weir bridge.  Cross the bridge and turn right, heading along the path until you come across the overpass where you will cross again.  Head back towards Riverway and onto the box before continuing through to the 200m turn around and back for a finish.  Approx. distance is about 4.8km hence the running of the extra 200m to finish. 


Sep 21 2017

Friday: Open repeater.. '15.3'


REMINDER THERE ARE NO CLASSES SATURDAY DUE TO THE RUNNING OF THE FINAL RUSH RUMBLE OF THE YEAR.  GET YOURSELF REGISTERED AND JOIN US FOR AN AWESOME MORNING.  THOSE UNABLE TO GET TO THE RUSH WE ARE POSTING A RIVERWAY LOOP AS THE WOD...

CONDITIONING

'15.3'

AMRAP in 14 mins of:

7 Muscle ups
50 Wall balls
100 Double unders

EXTRAS

At 20 mins - 

AMRAP in 10 mins of:

Heavy sled push

* 15 Hollow rocks after each sled push


Sep 20 2017

Thursday: The Power snatch..


STRENGTH

EMOM for 10 mins of:

Power snatch x 1 rep

* Look to add weight every 2 sets and build to a challenging 1 rep.

CONDITIONING

AMRAP in 10 mins of:

10 / 7 Assault bike calories
5 Power snatch 50 / 35 kg
5 Bar facing burpees



Sep 19 2017

Wednesday: Partner Squat clean and Row..


STRENGTH

Front squat 7 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep for the day.

CONDITIONING

Working 1:1 with a partner - 

10-1 Squat clean 62.5 / 45 kg
Row 100m

* Partner 1 completes 10 squat cleans and a 100m row then partner 2 completes the same.  When partner 2 finishes their round partner 1 does 9 squat cleans and a 100m row.  Continue in this fashion until both partner have run the ladder all the way down to 1 rep.


Sep 18 2017

Tuesday: Bee sting..


STRENGTH

Press 5 x 5 reps

* Lift every 3 minutes and for heavier than 5/9.  Last time on 5 x 5 for this cycle!!

CONDITIONING

21-15-9 of:

Push press 62.5 / 45 kg
CTB pull-up

EXTRAS

At 12 mins - 

Every 2 mins x 4 sets:

12 Bentover rows


Sep 16 2017

Monday: The Pendulum..


Sep 15 2017

Saturday: Build em up..


Sep 14 2017

Friday: Ladder AMRAP 7..


Sep 13 2017

Thursday: Rolling clock work..


Sep 12 2017

Wednesday: Steel work..


Sep 11 2017

Tuesday: Long grind..


Sep 9 2017

Monday: 'Helen'


Sep 8 2017

Saturday: Full Throttle..


Sep 7 2017

Friday: '17.1' revisit...