2 Comments

WOD: Monday 25/06/2018

**CrossFit Senior Teens @ 4:15**

Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

then

3 rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (20″/24")
20 Wall Ball Shots (6/9 kg)

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mon.jpg

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WOD: Saturday 23/06/2018

Sumo deadlift high pull
3 -3 -3 -3 -3

then

Teams of two will alternate movements to complete as many rounds and reps as possible in 20 mins of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing
 

saturday.jpg

1 Comment

1 Comment

WOD: Friday 22/06/2018

**CrossFit Kids @ 4:15**

Every 3 mins, for 18 mins (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

then

21-15-9 for time of:
Hang Squat Cleans (35/50 kgs)
Bar-Facing Burpees Over the Barbell

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friday.jpg

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WOD: Thursday 21/06/2018

**CrossFit Junior Teens @ 4:15**

Every 3 mins, for 18 mins (two sets of each):
Station 1 – 3 Mins of Rope Climb Skill Practice
Station 2 – 3 Mins of Handstand Walk Practice
Station 3 – 3 Mins of Muscle-Up Skill Practice

then

Two sets for max reps:
3 Mins of Assault Bike/Rowing
2 Mins of Kettlebell Swings (24/32 kg)
3 Mins of Rowing/Assault Bike
2 Mins of Ring Dips

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thursday.jpg

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2 Comments

WOD: Wednesday 20/06/2018

**CrossFit Senior Teens @ 4:15**

Every 3 mins, for 18 mins (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%

then

For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (15/25 kgs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches
10 Pull-Ups

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wednesday.jpg

2 Comments

2 Comments

WOD: Tuesday 19/06/2018

**CrossFit Junior Teens @ 4:15**

15 min AMRAP:
500m Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 mins and when the running clock reaches 20:00…

then

15 min AMRAP:
15/20 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots (6/9kg)

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Tuesday.jpg

2 Comments

2 Comments

WOD: Monday 18/06/2018

**CrossFit Senior Teens @ 4:15**

5 sets of:
Hang Snatch + Snatch
Rest 20 secs
Tall Box Jumps x 1.1.1.1.1
(rest 5 secs between jumps; step down each time)
Rest 2 mins between sets

then

3 rounds for time of:
400m Run
15 Overhead Squats (42.5/60kg)

 

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Monday.jpg

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WOD: Friday 15/06/2018

**Battle of the Crater starts tonight: 5:15 pm for a 5:30 pm start**

Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

then

6 min AMRAP:
3 Thrusters (42.5/60 kg)
6 Toes to Bar
12 Kettlebell Swings (24/32 kg)

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Fri.jpg

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1 Comment

WOD: Thursday 14/06/2018

**CrossFit Junior Teens @ 4:15**

Five sets of:
Push Press x 3-4 reps
Rest 2 mins

Build to today’s heavy 3-4 reps

then

10 min AMRAP:
10 Push Presses (30/42.5 kg)
10 Alternating Overhead Reverse Lunges (30/42.5 kg)
10 Pull-Ups

then

Every 90 secs, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps
Station 2 – Bottom’s Up Kettlebell Carry x 20m each arm

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Thurs.jpg

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1 Comment

WOD: Wednesday 13/06/2018

**CrossFit Senior Teens @ 4:15**

Every 90 secs, for 24 mins (8 sets) of:
Station 1 – 3 Power Cleans
Station 2 – 6 Tall Box Jumps

then

For time:
750 m Row
25 Burpee Box Jump-Overs (20″/24″)

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Wed.jpg

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1 Comment

WOD: Tuesday 12/06/2018

**CrossFit Junior Teens @ 4:15**

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
40 Double-Unders
20/15 Calories of Assault Bike
40 Double-Unders
30/40 Calories of Rowing

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Tues.jpg

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WOD: Saturday 09/06/2018

Front squat
3 – 3 – 3 – 3 – 3 

then

3 rounds of:
1 Min max Sit-Ups
1 Min max Box jumps
1 min max Ball slams
1 min max Kettlebell swings
Rest 1 min

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Sat.jpg

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WOD: Friday 08/06/2018

**CrossFit Kids at 4:15**

Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

then

Every 8 mins, for 24 mins (3 sets) for times:
20/30 Calories of Assault Bike
20 Walking Lunges with Kettlebells (24/32 kg)
400 m Run

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Fri.jpg

2 Comments

2 Comments

WOD: Thursday 07/06/2018

**CrossFit Junior Teens @ 4:15**

Every 2 mins, for 20 mins (10 sets):
Snatch x 1.1
(rest 5-10 secs between singles)

Build over the course of the 10 sets.

then

10 min AMRAP of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (15/25 kgs)
10 Strict Handstand Push-Ups

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thurs.jpg

2 Comments

2 Comments

WOD: Wednesday 06/06/2018

**CrossFit Senior Teens @ 4:15**

Take 15-20 mins to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

then

Against a two-min running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. (42.5/60 kgs).

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Wed.jpg

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