Comment

WOD: Tuesday 21/05/2019

CrossFit Junior Teens @ 4.15pm

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 (35kg/52.5kg)
12 Burpees Over the Barbell (Lateral)

Post weights and times to comments.

60844014_462354127847059_8445150467062759424_n.jpg

Comment

1 Comment

WOD: Monday 20/05/2019

CrossFit Senior Teens @ 4.15pm

Every 2 Mins for 16 Mins (8 Sets) Complete a set of the following Complex:
2 Thrusters + 2 Front Squats
Build in weight across sets but not to max.

then:

"Fran"
21-15-9 Reps for Time:
Thrusters (30kg/42.5kg)
Pull Ups

Time Cap - 10 Mins

Post weights and times to comments.

60396729_1534046070059309_8563148611846668288_n.jpg

1 Comment

Comment

WOD: Saturday 18/05/2019

Push Press:
5 - 5 - 3 - 3 - 2 - 2

Then…

12 Min AMRAP:
6 Burpees
9 Toes-to-Bar
12 Russian Kettlebell Swings (24kg/32kg)
15 Calories of Rowing OR 200m Run

Post weights, rounds and reps to comments

18.jpg

Comment

1 Comment

WOD: Friday 17/05/2019

Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 1 Min
Weighted/Strict Pull-Up x 4 reps @ 21X0
Rest 1 Min
Front-Leaning Rest on Rings x 45-60 seconds
Rest 1 Min
Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.

Then…

Three sets of:
20/15 Calories of Assault Bike
30m Walking Lunges with Farmer’s Hold (16 kg/24kg)
Rest 2 mins

Post weights to comments

17.jpg

1 Comment

2 Comments

WOD: Wednesday 15/05/2019

Every 3 mins, for 15 mins (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

Then…

Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
40/30 Push-Ups

Post weights and times to comments

15.jpg

2 Comments

1 Comment

WOD: Tuesday 14/05/2019

Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set.

Then…

10 Min AMRAP:
30 Double-Unders
10 Deadlifts (60kg/85kg)
10 Pull-Ups

Post weights, rounds and reps to comments

14.jpg

1 Comment

3 Comments

WOD: Monday 13/05/2019

Take 20 mins to build to today’s 1-RM Front Squat

Then…

Three rounds for time of:
Run 400m
8 Front Squats

(Barbell originates from the ground – no racks. Athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

13.jpg

3 Comments

WOD: Saturday 11/5/2019

Power Cleans
5 - 5 - 3 - 3 - 2 - 2

Then…

7 Min AMRAP:
3 Power Cleans (60/43 kg)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes

And then…

7 Min AMRAP:
10 Push Presses (60/43 kg)
20 Kettlebell Swings (24/16 kg)

Post weights, rounds and reps to comments

11.jpg

1 Comment

WOD: Friday 10/5/2019

Every 2 mins, for 16 mins (8 sets) of:
Push Jerk + Split Jerk
Build over the course of the 8 reps to today’s heavy.

Then…

Three sets for max reps of:
1 Min of Dumbbell Box Step-Overs (15kg/25kg DBs; 24″/20″)
1 Min of Strict Handstand Push-Ups
1 Min of Push-Ups
1 Min of Strict Pull-Ups
Rest 1 Min

Post weights and reps to comments

10.jpg

1 Comment

1 Comment

WOD: Thursday 9/5/2019

Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 1 Min
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 2 Mins

Then…

10 Min AMRAP:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (15kg/25kg)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Post weights rounds and reps to comments

9.jpg

1 Comment

2 Comments

WOD: Tuesday 7/5/2019

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…

20 Min AMRAP - In Partners - Complete full rounds:
3 Dumbbell Man-Makers (25/15 kg)
6 Strict Pull-Ups
9 Burpees

Post weights, rounds and reps to comments

7.jpg

2 Comments

1 Comment

WOD: Monday 6/5/2019

Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Use the weight you used last time and focus specifically on the tempo - slow down and explode out from the bottom.

Then…

Two sets for times of:
50 Calories of Rowing
50 Wall Balls (6kg/10kg)
Rest 5 mins
Note times for both sets.

Post weights and times to comments

1 Comment

WOD: Saturday 4/05/2019

Squat Clean
3 - 3 - 3 - 3 - 3
Inbetween sets practicing kipping pull ups.

Then…

For time:
30/40 Calories of Assault Bike
30 Burpees
20 Pull Ups

Post weights and times to comments

sat4.jpg

1 Comment

WOD: Friday 3/05/2019

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

Then…

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

Post weights and times to comments

fri3.jpg

1 Comment

1 Comment

WOD: Thursday 2/05/2019

Every 7 mins, for 35 mins (5 sets) for times of:
250m Row
50 Double-Unders
50 Air Squats
25 Push-Ups

Please note times for each of your 5 sets, paying particular attention to your ability to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

Post times to comments.

9amers.jpg

1 Comment