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WOD: Thursday 16/08/2018

**CrossFit Junior Teens @ 4:15**

Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
(go heavy on these!)
Rest 30 secs
Dumbbell Death March x 20 reps @ 3011
Rest 30 secss
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 mins

then

12 min AMRAP of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

Post weights and reps to comments

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WOD: Wednesday 15/08/2018

**CrossFit Senior Teens @ 4:15**

Every 90 secs, for 30 mins (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200m Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (25/15 kgs – 10 steps each side)
 

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WOD: Tuesday 14/08/2018

**CrossFit Junior Teens @ 4:15**

Every 3 mins, for 12 mins (4 sets):
Tempo Low-Bar Back Squat x 5 reps @ 32X1

then

“Fran on Repeat”
EMOM, for 5 mins:
12 Thrusters (42.5/30 kgs)
12 Pull-Ups
If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute. 

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WOD: Monday 13/07/2018

**CrossFit Senior Teens @ 4:15**

Every 2 mins, for 6 mins (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 mins, for 6 mins (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 mins, for 6 mins (3 sets):
2 Snatch Lift-Offs + Snatch
The weight should be constantly building throughout the 18 minutes of this session.

then

For time:
1000m Row
30 Burpees Over the Barbell
15 Hang Power Snatches (70/47.5 kgs)

Post weights and time to comments

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WOD: Saturday 11/08/2018

Strict Press
3 - 3 - 3 - 3

Ring Rows
8 - 8 - 8 - 8

then

12 min AMRAP, in teams of two, alternating complete rounds:
200m Run
15 Kettlebell Swings
9 Pull-Ups

If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.

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WOD: Friday 10/08/2018

Every 3 mins, for 15 mins (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM

then

Every 10 mins, for 20 mins (2 sets), for times:
Row 1000/850m
50 Wall Ball Shots (9/6 kgs)

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WOD: Thursday 09/08/2018

**CrossFit Junior Teens @ 4:15**

Every 3 mins, for 18 mins (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

then

Five rounds for time of:
12 Ring Dips
12 Push Presses (52.5/35 kgs)
12 Burpees Over the Barbell (Lateral)

Post weights and time to comments

Thursday.jpg

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WOD: Wednesday 08/08/2018

**CrossFit Senior Teens @ 4:15**

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 mins between sets.

then

15min AMRAP of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (25/15 kgs)
15 Alternating Single-Arm Dumbbell Snatches (25/15 kgs)

Post weights and reps to comments

Wednesday.jpg

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WOD: Tuesday 07/08/2018

**CrossFit Junior Teens @ 4:15**

Every 5 mins, for 30 mins (6 sets) for times:
Run 400m
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

then

Every 90 secs, for 12 mins (2 sets of each):
Station 1 – 60 secs of Reverse Snow Angels (slow & controlled)
Station 2 – 60 secs of Side-Plank Hold (Left Side)
Station 3 – 60 secs of Band Pull-Aparts
Station 4 – 60 secs of Side-Plank Hold (Right Side)

Post times to comments

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WOD: Monday 06/08/2018

**CrossFit Senior Teens @ 4:15**

Every 2 mins, for 8 mins (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every 2 mins, for 20 mins (10 sets):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

then

“Grace”
For time:
30 Ground to Overhead (60/42.5 kgs)

Post weights and time to comments

Compare results to 20/12/2017

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WOD: Saturday 4/08/2018

Hang Power Cleans
2 - 2 - 2 - 2 - 2

Then:

15 Min AMRAP:
15 Calories of Rowing
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead 

Choose a weight that you can use across all barbell movements.

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WOD: Friday 3/08/2018

Every 2 mins, for 30 mins (3 rounds) of:
Station 1 – 200-400m Run
Station 2 – 30 Wall Balls (6kg/10kg)
Station 3 – 200-400m Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (20″/24″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed reps or distances are too hard/easy, please adjust the reps so that you are able to complete the first round (10 mins) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

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WOD: Thursday 2/08/2018

**CrossFit Junior Teens @ 4.15pm**

Every 2 mins, for 6 mins (3 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 2 mins, for 6 mins (3 sets):
Hang Snatch x 2 reps

Immediately followed by…

Every 2 mins, for 6 mins (3 sets):
2 Snatch Lift-Offs + Snatch

The load should built throughout the 18 mins of this session, from approximately 65-85%.

then:

Five rounds for time of:
10 Hang Power Snatches (30kg/42.5kg)
30 Double-Unders

Post weights and times to comments.

Monday.jpg

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WOD: Wednesday 1/08/2018

***Senior Teens @ 4:15pm***

Every 4 mins, for 16 mins (4 sets):
Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude. 

Then:

For time:
1000m Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24kg/32kg)

Post weights and times to comments.

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WOD: Tuesday 31/07/2018

**CrossFit Junior Teens @ 4.15pm**

WOD

Every 2 mins, for 12 mins (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

Then:

Partners alternate whole rounds to complete AMRAP in 16 mins of:
3 Dumbbell Man-Makers (15kg/25kg)
6 Strict Pull-Ups
9 Burpees

Post weights and times to comments.

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WOD: Monday 30/07/2018

**CrossFit Senior Teens @ 4.15pm**

“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″/24″)

Rest until relatively recovered, and then…

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min

Post times and weights to comments.

Blurry Row.jpg

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WOD: Saturday 28/07/2018

Back Squat
3-3-3-3-3-3

Then:

In 15mins complete the folllowing:

Run 800m
Immediately followed by as many rounds and reps as possible of:
10 Dumbbell Thrusters
10 Toes to Bar
10 Push Ups

Post weights and reps to comments.

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