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WOD: Saturday 16/2/2019

“Tommy Mac” Hero WOD

2 Rounds For Time
12 Burpees
12 Thrusters (35kg/52.5kg)
12 Burpees
12 Power Snatches (35kg/52.5kg)
12 Burpees
12 Push Jerks (35kg/52.5kg)
12 Burpees
12 Hang Squat Cleans (35kg/52.5kg)
12 Burpees
12 Overhead Squats (35kg/52.5kg)

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WOD: Friday 15/2/2019

Take 12-15 min and build to a heavy, but not necessarily 3-RM, Deadlift

Then…

EMOM, for 15 min:

30 Double-Unders

3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM. ——-

“Invictus Friday Challenge – 2.1.19”

Against a 60-second running clock…

3 Dumbbell Front Squats (15kg/22.5kg)

3 Dumbbell Ground to Overhead (15kg/22.5kg)

Complete as many rounds and reps possible in 1 Min. Your score will be recorded as your total number of reps accumulated in the 1 Min. For the Ground to Overhead, you must simultaneously touch one head of each dumbbell to the ground to begin the repetition.

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WOD: Thursday 14/2/2019

Every 90 seconds, for 12 min (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Then…

Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (25/15 kgs)
6 Strict Handstand Push-Ups

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WOD: Wednesday 13/2/2019

“CrossFit Games Open Event 18.1”

Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (22.5kg/15kg) (5 each arm)
14/12 Calorie Row

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WOD: Tuesday 12/2/2019

Every 2 mins, for 16 mins (8 sets) of:
Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

then:

AMRAP in 12 min of:
12 Alternating Single-Arm Dumbbell Snatches (25/15 kgs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups

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WOD: Monday 11/2/2019

Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 min between sets.

Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.

Then…

Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (22.5/15 kgs)
Chest-to-Bar Pull-Ups

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mon 11-2-2019.jpg

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WOD: Saturday 9/2/2019

Hang Power Cleans
3 - 3 - 3 - 3 - 3

Then…

Three rounds of:
10 Hang Power Cleans (42.5/60 kgs)
10 Shoulder to Overhead (42.5/60 kgs)
10 Burpee Box Jump-Overs (20″/24″)

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sat 9-2-2019.jpg

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WOD: Friday 8/2/2019

Every 8 mins, for 32 mins (4 sets) for times:
200m Run
15 Thrusters (30/42.5 kgs)
30 Double-Unders
15 Toes to Bar
200m Run
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)

Then…

“Invictus Friday Challenge – 1.25.19”

For time:

100 Double-Unders

How fast can you accomplish 100 double-unders? These do not need to be unbroken. The only rules are that athletes need to jump off of two feet, and the rope must pass under the athletes’ feet two times each jump. It’s simple, and a skill that many athletes have…the question is, how quickly can you spin the rope and knock out 100 reps?

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WOD: Thursday 7/2/2019

Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Then…

2 sets for times:
15/20 Calories of Assault Bike
15 Deadlifts (70/100 kgs)
400m Run
Rest as required between sets but no more than a few minutes.

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WOD: Wednesday 6/2/2019

Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

Then…

AMRAP 12 Mins:
4 Dumbbell Hang Power Cleans (15/25 kg DBs)
8 Dumbbell Front Squats (15/25 kg DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (15/25 kg DBs)

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WOD: Tuesday 5/2/2019

Every 2 mins, for 18 mins (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

Then…

EMOM, for 16 mins (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

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WOD: Monday 4/2/2019

Five sets of:
Push Press x 3-4 reps
Rest 2 mins
Build to today’s heavy 3-4 reps.

Then…

“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (16/24 kg)
12 Pull-Ups

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Mon 4-2-19.jpg

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WOD: Saturday 2/2/2019

Spend 15 Mins working on Thrusters - take reps from the ground. Aim for sets of 3-5 reps and build in weight.

Then..

Rounds of 15, 12 and 9 reps for time of:
Thrusters (42.5kg/60kg)
Bar-Facing Burpees
Compare results to October 12, 2018.

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sat 2-2-2019.jpg

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WOD: Friday 1/2/2019

AMRAP 5 Mins of:
15 Box Jumps (20″/24″)
15 Push Presses (30kg/42.5kg)
Rest 2 mins, and when the running clock reaches 7:00…

AMRAP 5 Mins of:
5 Devil’s Presses (15kg/22.5kg)
15 Air Squats
Rest 2 mins, and when the running clock reaches 14:00…

AMRAP 5 Mins of:
10 Pull-Ups
15 Push-Ups

^^Just For Fun^^

Complete as many rounds and reps as possible in 60 seconds of:

5 Pull Ups

5 Toes to Bar

You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.

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WOD: Thursday 31/1/2019

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Then…

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

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thu 31-1-2019.jpg

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WOD: Wednesday 30/1/2019

Every 4 mins, for 24 mins (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 70 x 6, 80 x 4, 90 x 2, 75 x 6, 85 x 4, 95 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Then…

AMRAP 15 Mins
500m Row
12 Strict Handstand Push-Ups
20/15 Cal of Assault Bike
20 Alternating Pistols
400m Run

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Wed 29-1-2019.jpg

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WOD: Tuesday 29/1/2019

Every 90 seconds, for 12 mins (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Then…

Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (15kg/25kg)
15 Toes to Bar
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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tue 28-1-19.jpg

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