(07) 4723 4422

Crossfit WOD

Search WODs

Feb 20 2019

Friday: Tonight is Friday Night Lights Week 1..

Reminder there is no Friday afternoon class this week or for the next 5 weeks as we move into the CrossFit Open season..

If you have registered for the Open your first chance for a crack at 19.1 will be from 5.30pm but don't forget to sign into one of the heats which will be available on the app.

If possible we want you there for the duration as the only people eligible to judge our Open athletes are our other Open athletes.

This will be a fantastic 5 weeks as we watch our CFTSV community test their boundaries and if you want in on the action sign up at games.crossfit.com.

STRENGTH

Every 2 mins for 7 sets build to a heavy of the complex:

Thruster + Push press + Push jerk + Split jerk

CONDITIONING

In teams of 4 - 

7 rounds each of:

20 seconds max effort Assault bike

Read More

Feb 20 2019

Thursday: 'Helen'

CONDITIONING

'Helen'

3 rounds for time:

Run 400m
21 KB swings 24 / 16 kg
12 Pull-ups

ACCESSORY

3 sets of:

100m Single arm OH KB carry (50m right, 50m left)

Read More

Feb 19 2019

Wednesday: CrossFit Total..

STRENGTH

'CrossFit Total'

1 rep max Back squat

1 rep max Press

1 rep max Deadlift

Read More

Feb 18 2019

Tuesday: Seasoned Cindy..

CONDITIONING

AMRAP in 18 mins of:

30 / 21 Calorie row
3 rounds of Cindy
10 Power snatch 62.5 / 45 kg

Read More

Feb 16 2019

What's Going On..

What a whirlwind start to 2019 it has been!  Our numbers continue to blow us away despite the hardships of the last few weeks and to all those affected by the floods we hope you are getting back on your feet quickly.  It was very inspiring seeing our CFTSV community getting out and about to help folks who had been less fortunate.  A very, very long time personal training client of ours that doesn't do CrossFit with us, couldn't believe the assistance he received despite not knowing any of the people helping out.  

We were very lucky at the box and didn't have any water through but you may have noticed our handicap toilet received some damage.  Unfortunately that means our shower has been out of action too and we apologise for any inconvenience this may be creating for people.  All I will say is hang in there as we are hopeful that it will be fixed quickly and furthermore to that with any luck we are hoping to make an exciting announcement in the next couple of weeks that will change the game totally!!!

The competitive season is well and truly underway with both Jordan and Bayden competing in the Australian CrossFit Championships where Baydo finished an incredible 2nd and Jordan 11th.  Then thanks to the wonderful efforts of our community, Jordan also headed to Cape Town to compete in the Fittest in Cape Town.  8 days of competition in 10 days plus 24 hours of travel sandwiched in the middle...  Crazy!!

A huge Congrats to Sarah for her competition PB at the recent Oly comp she attended in Thailand.  The type of numbers she is on the way to could see Sarah earn herself a spot in the 2020 Olympic squad!!!  We are so proud of you Sarah and what you have achieved so far and can't wait to see what's next!!

Pictured (Rik, Cal, Elanze, Sam) is our crew that headed to Atherton to compete in the Red Dirt Teams comp this weekend just gone and at the time of writing they were more than holding their own.  Well done to those guys for making the effort to get up there and throwdown!!

Then of course the madness of the Open begins this Friday night!  What does that mean??  Well for starters we won't have a Friday night class for the next 5 weeks.  Apologies for the inconvenience here guys, especially as we have had some whooping numbers to our Friday night classes but I encourage you to sign up for the Open and test yourself against the rest of the CrossFit community in an event that never ceases to amaze.

So instead of Friday night classes we have Friday Night Lights.  This is where anyone registered for the Open can sign up for a heat and have their crack at whatever is programmed each week.  We are only allowing athletes registered in the Open to compete on Friday nights so I encourage you to jump onto the games.crossfit.com website and get yourself signed up.  Later this week heats will be available via our app so stay tuned for that.

Welcome to our first group of Fundamentals that have already come through their course and entered into main classes. A big welcome also to all our new members that have started 2019 with us and we hope your year has started strongly.  Our next Fundamentals course begins March 11th and keep your ears out for a Bring a Friend Day just before that..

We have made some adjustments to our CrossFit Kids schedule and in doing so we have cracked record numbers especially in our Teens group.  Thanks to the awesome work Bryce, Elanze, Kristy and Caitlin are putting in it seems the future at CFTSV is looking very, very bright.

Have a great week team and we look forward to seeing you in the gym this week!!

Read More

Feb 16 2019

Monday: Re-Test Mile..

CONDITIONING

On a continuously running clock - 

At 0:00: Test 1 mile run

At 15:00: Run 800m (goal is half of mile time)

At 25:00: Run 400m (goal is half of 800m time)

At 30:00: 100 Ab mat sit-ups

Read More

Feb 15 2019

Saturday: In 3's..

CONDITIONING

In teams of 3 - 

150 / 100 Row or Bike Calories

2 rounds of:

50 DB STO 22.5 / 15 kg
50 Box jump overs
50 CTB pull-ups

150 / 100 Bike or Row Calories

2 rounds of:

50 DB Front rack lunges 22.5 / 15 kg
50 Box jump overs
50 CTB pull-ups

Read More

Feb 14 2019

Friday: Upwards we go..

STRENGTH

Deadlift 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

AMRAP in 14 mins of:

10 HSPU
20 Wall balls
30 T2B
40 Power cleans 65 / 42.5 kg
50 Burpees
60 SDLHP 35 / 25 kg

Read More

Feb 13 2019

Thursday: Some Tabata..

STRENGTH

Press 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

Tabata mash up of:

Assault bike / Row
Push-up

Read More

Feb 12 2019

Wednesday: Skipping Blues..

CONDITIONING

AMRAP in 5 mins of:

30 Double unders
15 Thrusters 35 / 25 kg
15 Pull-ups

rest 5 mins

AMRAP in 5 mins of:

30 Double unders
12 Thrusters 45 / 30 kg
12 Pull-ups

rest 5 mins

AMRAP in 5 mins of:

30 Double unders
9 Thrusters 52.5 / 35 kg
9 Pull-ups

Read More

Feb 11 2019

Tuesday: 'Randy'

STRENGTH

EMOM 10
1 Power Snatch + 1 Hang Power Snatch

CONDITIONING

"Randy"
For time:
75 Power Snatches
7 min cap

Read More

Feb 10 2019

Monday: Squats and Speed..

STRENGTH

Back squat 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

Every 2 mins for 7 sets:

Sprint 200m

Read More

Feb 08 2019

Saturday - Sprint Team

CONDITIONING

In teams of 2 -
0-5 mins: Run 400m each in relay style
5-10 mins: 60 Burpee box jump overs 24/20"
10-15 mins: Run 400m each in relay style
15-20 mins: 70 DB Front squats 22.5/15kg
20-25 mins: Run 400m each in relay style
25-30 mins: 80 CTB pull-ups
30-35 mins: Run 400m each in relay style

Read More

Feb 07 2019

Friday - It's a Ladder

STRENGTH

A. Deadlift 7 x 3 reps
* Every 3 mins and hold at approx. 87.5%

CONDITIONING

B. AMRAP in 7 mins of:
3 Alternating DB snatch 22.5/15kg
3 Wall balls
6 Alternating DB snatch 22.5/15kg
6 Wall balls
etc...

Read More

Feb 06 2019

Thursday - A Different View

SKILL

Handstand walking practice

CONDITIONING

A. For max reps:
3 mins Assault bike calories
1 min rest
3 mins Double unders 
1 min rest
3 mins Row calories
1 min rest
3 mins Ab mat sit-ups

Read More

Feb 05 2019

Wednesday - Hang Tough

STRENGTH

A. EMOM for 10 mins:
Hang power clean x 2 reps
*Build to a heavy 2 rep

CONDITIONING

B. AMRAP in 20 mins:
5 Thrusters 45/30kg
7 Hang power cleans 45/30kg
10 SDLHP 45/30kg

Read More

Feb 04 2019

Tuesday - Big Press Day

STRENGTH

A. Press 7 x 3 reps
*Lift every 3 mins and hold across at approximately 87.5%

CONDITIONING

B. For time - 
30-20-10 reps of
T2B
Burpees
*10 min cap

Read More

Feb 03 2019

Monday: "Breathless"

STRENGTH

Every 3 mins x 5 sets:
Run 400m
**Goal is to hold the same pace as 2 weeks ago (10-15 sec faster than mile).

CONDITIONING

At 20 mins - 
10 min KB swing breathing ladder:
1 KB swing - 1 Breath
2 KB swing - 2 Breaths
* Continue in this fashion, adding a rep and breathing in and out as deeply as possible.  During the KB swing set the breath must be held. If you miss a set restart back at the beginning.

Read More

Feb 01 2019

Saturday: "Monster Mash"

With a partner and on a continuously running clock -

0-12 mins
3 rounds each of:
200m run
10 DB Thrusters 22.5/15kg

14-26 mins
3 rounds each of:
15 Pullups or Jumping pull-ups
9 Burpee box jump overs 24/20”

28-40 mins
3 rounds each of:
21/15 Calorie row
15/10 Calorie bike

Read More

Jan 31 2019

FRIDAY: 15.1

CONDITIONING

A. "15.1"

On a 15 min clock - 

AMRAP in 9 mins of:

15T2B

10 Deadlifts 52.5/35kg

5 Snatches 52.5/35kg

At 9 mins -

1 rep max Clean and Jerk

*6 min cap

Read More

Jan 30 2019

Thursday: 'Air Squat Annie'

STRENGTH

Back squat 7 x 3 reps

* Lift every 3 mins and hold at approx. 87.5%

CONDITIONING

'Air Squat Annie'

50-40-30-20-10 reps of:

Double unders
Air squats

* 8 min cap

Read More

Jan 30 2019

Wednesday: Grind..

CONDITIONING

AMRAP in 20 mins of:

1 min Assault bike at very high intensity
* Goal is 30 / 21 Calories
then in any order:
30m Walk lunge
20 Ab mat sit-ups
30m Sled push 60kg

* Open up with a bike effort then work through the other 3 movements at a consistent pace before moving back for a bike effort. We are not too worried about how many rounds are completed.. instead our focus is on the quality of our bike efforts.

Read More

Jan 29 2019

Tuesday: Deadlift day..

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold at approx. 82.5%

CONDITIONING

3 rounds each for time of:

21 / 15 Calorie row
15 Lateral burpees
9 Push jerks 62.5 / 45 kg

* rest 2 mins after each round

Read More

Jan 28 2019

Monday: Public Holiday = Aussie Hero

Classes today for the Australia Day Public Holiday are 4pm, 5pm and 6pm.

Classes will be capped and there is no guarantee you will be able to slide in on the day so please sign in : )

In true CFTSV fashion we will be honouring two Australian servicemen with the Australian Hero WOD

'McDonald and Gallagher'

A little insight into these great men....

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

Lest we forget..

In a team of 2 -

2 rounds for time of:

200m run
16 KB swings 24 / 16 kg
16 Pull-ups
16 Front squats 50 / 35 kg
200m run
14 KB swings 24 / 16 kg
14 Pull-ups
14 Front squats 50 / 35 kg
200m run
12 KB swings 24 / 16 kg
12 Pull-ups
12 Front squats 50 / 35 kg

* Alternating rounds with your partner. E.g. P1 does 200m run, 16 KB swings, 16 Pull-ups, 16 Front squats then tags P2 who does the round of 14 reps. Continue in this fashion for 2 rounds.

Read More

Jan 26 2019

Saturday: 'Australia Day'

MONDAY IS THE AUSTRALIA DAY PUBLIC HOLIDAY AND WE WILL BE RUNNING CLASSES AT 4PM, 5PM AND 6PM. PLEASE SIGN IN ONLINE..

DON'T FORGET TO BRING LONG SOCKS FOR SATURDAY'S WORKOUT!!

CONDITIONING

In teams of 2 -

AMRAP in 26 mins:

1 Rope climb
7 Deadlifts 102.5 / 70 kg
8 Lateral burpees over the bar
8 Toes to bar

* Alternate full rounds with your teammate.

Read More

Jan 25 2019

Friday: '17.5' Thruster and Double unders..

CONDITIONING

'17.5'

10 rounds for time of:

9 Thrusters 45 / 30 kg
35 Double unders

* 20 min cap

ACCESSORY WORK

5 sets of:

20m D-Ball carry

Read More

Jan 24 2019

Thursday: Bodyweight Ladder..

STRENGTH

Press 5 x 5 reps @ 82.5%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 12 mins of:

1 Strict pull-up
2 Push-ups
3 Ab mat sit-ups

* After each round add 1 rep to the pull-up, 2 reps to the push-up and 3 reps to the sit-up.

Read More

Jan 23 2019

Wednesday: Quad Control..

STRENGTH

EMOM for 10 mins:

Power clean x 1 rep

* Build

CONDITIONING

In groups of 4 -

4 rounds of:

15 / 10 Calorie bike
15 Power cleans 52.5 / 35 kg
15 Burpees
15 / 10 Calorie row

* Complete each round as fast as possible!! Next athlete begins when athlete in front completes Power cleans.

Read More

Jan 22 2019

Tuesday: Back squats..

STRENGTH

Back squat 5 x 5 reps @ 82.5%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 10 mins of:

10 T2B
15 Box jumps 24 / 20" (must step down)
20 Wall balls 20 / 14 lbs

Read More

Jan 21 2019

Monday: Start up..

THANK YOU TO ALL THOSE THAT TURNED OUT TO THE PIG THROWDOWN ON SATURDAY MORNING. THE PIG WAS BLOWN AWAY BY THE SUPPORT AND COULD NOT BE MORE APPRECIATIVE!!

SPECIAL MENTION TO THOSE THAT ARE STILL FRESH IN OUR RANKS THAT GOT INVOLVED AND HAD A GO AT COMPLETING 3 VERY CHALLENGING WORKOUTS WITHIN A COUPLE OF HOURS.

IT IS NOT SOMETHING WE WANT YOU TO DO VERY OFTEN BUT IT IS A FANTASTIC WAY TO PUT YOUR FITNESS TO THE TEST AND BE INSPIRED TO CONTINUE YOUR JOURNEY AND BE READY FOR THE NEXT OPPORTUNITY THAT COMES BY TO BENCHMARK YOUR PROGRESS.

CONDITIONING

Every 4 mins x 6 sets:

Run 400m

* Goal is 10-15 sec quicker than mile pace from last week.

ACCESSORY

At 28 mins -

For quality:

50 KB swings 24 / 16 kg
50 Pull-ups

* Partition anyhow.

Read More

Jan 17 2019

Workout 3 - PIG Throwdown..

Time for Workout 3 in Saturday's PIG Throwdown... The first two workouts have looked juicy but this last one is a Pig special!

Don't forget to register prior to Saturday to help give us an idea on numbers and heat allocations. Rego is $20 payable at the front desk on Saturday morning.

Breakfast is being sponsored by one of our legendary members Troy Standley who is a local real estate agent with a massive man crush on the Pig and wanted to help out. Thank you champion!!

Now to the Workout...

Workout 3

Beginner

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
15 Abmat sit-ups
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
15 Body rows

* There will be an option to use one DB on any of the movements and do twice the reps.

Intermediate

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
10 T2B or 20 Knee tucks
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
10 Pull-ups or 20 Jumping pull-ups

Advanced

AMRAP in 7 mins:

3 DB Deadlifts 22.5 / 15 kg
3 DB Power cleans 22.5 / 15 kg
3 DB Clean and jerks 22.5 / 15 kg
15 T2B
3 DB Strict press 22.5 / 15 kg
3 DB Push press 22.5 / 15 kg
3 DB Thrusters 22.5 / 15 kg
15 CTB pull-ups

Read More

Jan 17 2019

Friday: Helen..

Just a reminder this Saturday we don't have normal classes and instead we have our PIG Throwdown which is our fundraiser for Jordan who is off to Cape Town in a couple of weeks to compete in the Fittest in Cape Town CrossFit sanctional. The PIG Throwdown will be 3 workouts and we have 3 levels to accomodate all abilities. All you need to do is jump on to the app and register in whatever level you feel most comfortable. We will kick off at 6.30am and it will run until around 11. We are supplying some fruit for in between workouts and a BBQ brunch at the end (all 6WPA approved). All we ask is you donate $20 to help the Pig on his way. Thank you for your continued support!!

CONDITIONING

3 rounds for time of:

400m run
21 KB swings 24 / 16 kg
12 Pull-ups

ACCESSORY WORK

Working with a partner 1:1 -

3 sets of:

200m Farmers carry
* Partner does 25 Hollow rocks

Read More

Jan 16 2019

Wednesday: Crossfit Total..

This is a great opportunity to test our current numbers in the Squat, Press and Dead and set some goals to work towards. We are limited by time in this session so come prepared with a plan and spend some time mobilising prior to ensure you are ready to roll. You will get 3 true attempts at each lift where your first lift is a lift you know you can get, your second lift equal to or close to a PR and your third lift hopefully setting a new PR.

STRENGTH

'CrossFit Total'

On a running clock find -

0-20 mins: 1 RM Back squat
20-30 mins: 1 RM Press
30-45 mins: 1 RM Deadlift

* Athletes have 3 attempts at each movement to find a 1 rep max

Read More

Jan 16 2019

Thursday: Partner Pain Train..

CONDITIONING

Working in pairs -

For time:

Row 1500m (in 250's)
60 Synchro Burpees
Row 1200m (in 200's)
45 Synchro Burpees
Row 900m (in 150's)
30 Synchro Burpees
Row 600m (in 100's)
15 Synchro Burpees

Read More

Jan 16 2019

Workout 2 - Pig Throwdown

Hopefully you have had a little time to digest workout number 1.. Let's take a look at workout 2 for Saturday's Pig Throwdown and the picture to the side is what we are all likely to look like.. Don't forget to sign in to a class on the app with the level that best suits your ability. Talk to the coaches if you are unsure.

Workout 2

Beginner

On a 9 minute cap:

Death by Jump Lunge

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Kneeling push-ups

Intermediate

Death by KB Goblet Jump Lunge 12 / 8 kg

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Full push-ups to 1 ab mat

Advanced

Death by KB Goblet Jump Lunge 16 / 12 kg

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Full push-ups

Read More

Jan 15 2019

Saturday: The Pig Throwdown....

This Saturday is our fundraiser for Jordan as we celebrate his qualification for The Fittest in Cape Town with the first ever 'PIG Throwdown'. Jordan has written 3 workouts with 3 levels for all CFTSV members to come down and have a crack at. There will be a base level, an intermediate level and an advanced level. The most important thing to remember is that the morning is 100% about participation. This is an opportunity to have some fun and test yourself with 3 short and spicy workouts. To be involved jump online and sign in to one of the Saturday classes (beginner, intermediate or advanced). We would like to be able to lock down heats Friday arvo so the sooner you can sign in to one of those options the better. Workout 1 has been listed below in each category. Read through carefully to decide what level will best suit your ability. If you are still unsure come and see one of the coaches and we will steer you in the right direction. Workout 2 will be released tomorrow and Workout 3 on Thursday.

Some fruit and a late breakfast will be supplied and all we ask is that you pay $20 at the front desk to go towards Jordan's trip. We thank you once again for your amazing support and look forward to seeing you on Saturday!

WORKOUT 1

Beginner

3 rounds of:

2 mins 30 on - 30 seconds off -

9 Shuttle runs
6 Renegade row burpees 15 / 10 kg
3 DB front squats 15 / 10 kg
Max single skips

Intermediate

3 rounds of:

2 min 30 on - 30 seconds off -

9 Shuttle runs
6 Devil press 15 / 10 kg
3 DB front squats 15 / 10 kg
Max Double unders

Advanced

3 rounds of:

2 mins 30 on - 30 seconds off -

9 Shuttle runs
6 Devil press 22.5 / 15 kg
3 DB front squats 22.5 / 15 kg
Max Double unders

* Score in this workout is total Double unders across 3 rounds

Read More

Jan 13 2019

Monday: Test Week...

The New Year has well and truly kicked off and it's time for us get some data points on our fitness. So this week we will give you guys the opportunity to check in with your running conditioning with a 1 mile test, your max strength with the 'CrossFit Total' and your capacity to put it altogether in the classic CrossFit benchmark 'Helen'. Look our for those throughout the week but Monday is Runday so bring the joggers and get ready to attack!!

CONDITIONING

On a continuously running clock -

At 0:00

Run 1 mile (Test)

At 15:00

Run 800m (Goal is half of mile time)

At 25:00

Run 400m (Goal is half of 800m time)

At 30:00

100 Ab mat sit-ups

Read More

Jan 13 2019

Tuesday: Up she goes..

BRING LONG SOCKS FOR ROPE CLIMBS!!!

STRENGTH

EMOM for 10 mins:

Power snatch x 3 reps

* Touch and go and hold across

CONDITIONING

Every 4 mins x 4 sets:

1 Rope climb
12 / 8 Calorie bike
20 Single arm DB push press 22.5 / 15 kg
30 Double unders

Read More

Jan 11 2019

Saturday: Indian File..

CONDITIONING

In teams of 3 and in Indian file -

3 rounds each of:

20 Wall balls 20 / 14 lbs
20 Pull-ups
20 Deadlifts 80 / 55 kg
20 Burpee box jump overs 24 / 20 "
Run 400m together

* Change order after each completed round

35 min cap

Read More

Jan 10 2019

Friday: Open Practice...

CONDITIONING

'18.1'

AMRAP in 20 mins of:

8 T2B
10 DB Hang clean and press 22.5 / 15 kg
14 / 12 Calorie row

ACCESSORY WORK

3 sets working 1:1 with a partner:

DB Walk lunge 10m - 1 DB OH an 1 DB at front rack

Read More

Jan 09 2019

Thursday: Choke Hold..

STRENGTH

Back squat 7 x 3 reps

* Build to heaviest 3 rep

CONDITIONING

In pairs -

3 sets each of:

Row 300 / 250m
* Partner holds D-ball in bear hug. Every time ball comes down rower must stop.

Read More

Jan 08 2019

Wednesday: Jump squad..

STRENGTH

Every 90 seconds x 7 sets:

Hang power clean x 3 reps

* Build to a heavy 3 rep

CONDITIONING

2 rounds for time:

50 Double unders
25 Hang power cleans 45 / 30 kg
50 Double unders
25 Push press 45 / 30 kg
50 Double unders
25 Burpees

* 14 min cap

Read More

Jan 07 2019

Tuesday: Trips AMRAP..

CONDITIONING

AMRAP in 3 mins of:

21 KB swings 24 / 16 kg
15 Pull-ups
9 Front squats 45 / 30 kg

rest 3 mins

AMRAP in 3 mins of:

18 KB swings 24 / 16 kg
12 Pull-ups
6 Front squats 60 / 40 kg

rest 3 mins

AMRAP in 3 mins of:

15 KB swings 24 / 16 kg
9 Pull-ups
3 Front squats 70 / 45 kg

Read More

Jan 05 2019

Monday: In Pairs is Best..

CONDITIONING

'Partner Run Benchmark'

3 rounds for time of:

Run 400m each
Run 200m each
Run 100m each

MIDLINE

At 25 mins -

AMRAP in 7 mins of:

10 V-ups
15 second Knee tuck hold
20 Plate side to sides

Read More

Jan 04 2019

Saturday: Big Journey..

CONDITIONING

In teams of 2 -

For time:

Run 1 mile
300 Double unders
200 Thrusters 20 / 15 kg
100 Burpee box jump overs
Run 1 mile

* Run with your partner but share reps anyhow.

Read More

Jan 03 2019

Friday: Tear drop..

STRENGTH

Every 90 seconds for 7 sets:

Power snatch x 5 reps

* Use touch and go reps and build but keep neat!!

CONDITIONING

AMRAP in 15 mins of:

20 DB alternating snatches 22.5 / 15 kg
10 / 7 Calorie Assault bike
5 Bar muscle ups

Read More

Jan 02 2019

Thursday: Tiggy..

STRENGTH

Front squat 5-5-5

* Lift every 3 mins and hold across

CONDITIONING

With a partner -

6 rounds each of:

6 Hang squat cleans 52.5 / 35 kg
6 Bar facing burpees

* 12 min cap

Read More

Jan 01 2019

Wednesday: Stacked..

STRENGTH

Strict press 5-5-5

* Lift every 3 mins and hold across

CONDITIONING

21-18-15-12-9 of:

DB Push press 22.5 / 15 kg

* Run 200m after each set

Read More