Deadlifts
3-3-3-3-3
then:
AMRAP 12 Mins
8 Pull Ups
10 Push Press
12 Sit Ups
Post weights and rounds completed to comments.
Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
Barbell
1) 3-Position Snatch: 50%, 60%, 70%, 80%, 85%, 90%
2) 6 x 3 Snatch Balance - heaviest possible
3) 6 x 3 Snatch High-Pulls
IMPORTANT: It will be only OPEN GYM Friday arvo from 5pm-6.30pm. No official class will be on but you will be able to come in and hit the WOD or catch up on one you have missed. Jo will be holding the fort whilst we attend the Women's in Business Regional & Development Gala Awards Dinner. Eve is stoked to be nominated in the Community Leader Category!!
5 Mins to Find a Heavy OHS
5 Mins to Find a Heavy Front Squat
5 Mins to Find a Heavy Back Squat
then Drop 10-20kg off weight and do two max sets of Back Squats
then:
SQT
3 Rounds of:
10 Snatch (40kg/60kg)
200m Run
10 Min Cap
Team Finisher....
Post weights and times to comments.
Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
Alternate between:
a) 4 x 20m Weighted Walking Lunges in Front Rack
b) 4 x 1-2min Plank Hold
then:
Complete 4 Rounds of the following for best efforts:
In 2 Mins complete 15 Box Jumps/Step Ups
In remaining time accumulate as many Thrusters (30kg/40kg) as possible.
Rest 1 min
Post weights and reps completed to comments.
Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
Alternate between:
Ring Rows
5 x 10 reps
Strict Press (DB/KB)
5 x 8 reps
(Scale or add weight/difficulty to meet rep range)
then:
AMRAP 15 Mins
9 Power Cleans (50kg/75kg)
18 Burpees to Target - 6" above max reach
27 Double Unders
Post weights and rounds completed to comments.
Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
Spend 10 Mins working on Handstands/Handstand Push Up tech
EMOM 6 Mins
5 HSPU/30 Sec HS Hold/3 Wall Climbs (Choose one)
then:
With a Counter-motivator
21-15-9 Reps for time of:
Deadlifts (70kg/100kg)
Row for Cals
9 Min Cap
Post times to comments.
Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
Barbell
1) 3-Position Clean: 50%, 60%, 70%, 80%, 85%, 90%
2) 6 x 3 Split Jerk - heaviest possible
3) 6 x 3 Clean High-Pulls
CrossFit Kids - 4.15pm
Squat Cleans - 20 Mins working tech to a heavy 2 rep
then:
30 - 20 - 10 Reps for time of:
Wall Balls
Chest to Bar Pull Ups
Push Ups
Post weights and times to comments.
Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
*** 9:00am Class is our FREE come and try class!!! ***
Spend 15 Mins working on HS & Progressions
HSPU's for advanced.
Then:
AMRAP 11 Mins
20 KB Swings
20 Box Jumps
20 Push Ups
200m Row
Post rounds to times.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
Barbell
1) 3 Hang Cleans (Full): 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Front Squats: 6 x 3 - heaviest possible
b) Clean First Pulls - 5sec pause at knee: 6 x 3 - heaviest possible
Alternate between:
1) 5 sets of 3-5 Strict Toes to Bar
2) 5 x 2 Pause Front Squats - 5sec pause at absolute bottom
Then:
8min AMRAP
2 Power Snatch
10m Walking Lunge
Each round completed add 2 Power Snatch
Post weights and rounds to comments.
Alternate between:
4 Sets of .....
and
4 x 10 Weighted Good Mornings
then:
3 Rounds for time:
15 Pull Ups
15 Overhead Squats (40kg/60kg)
12 Min Cap
Post weights and times to comments.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
First.....
Then....
Update...
Muscle up tech
Everyone needs to do transitions - even if just standing
Beginners: C2B PU/RD's/Pass Throughs
Intermediate: Kipping on Rings/Ring PU's/Jumping MU
Advanced: 5 sets x 3-5 MU/3 Sec Pause in RD position
then:
For time:
Run 200m
20 Double Unders
Run 400m
40 Double Unders
Run 600m
60 Double Unders
Run 800m
80 Double Unders
20 Min Cap
Post results to comments.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
Check out my new POWERful Vacuum CLEANer....
then:
2 Rounds - 3 Times....
Update...
Work up to a heavy single Power Clean in 20 mins
then:
In 3 Mins Complete 2 rnds of:
10 Deadlifts (60kg/90kg)
10 Wallballs (6kg/10kg)
10 Box Jumps (20"/24")
3 Sets total (9 mins)
Post weights and rounds/reps/times completed to comments.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
Barbell
1) 3 Hang Snatch (Full): 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Snatch Balance: 6 x 3 - heaviest possible
b) Snatch First Pulls - 5sec pause at knee: 6 x 3 - heaviest possible
Monday.... the day after Sunday.
CrossFit - being prepared for the unknown.....
Update...
Push Jerk
2 - 2 - 2 - 2 - 2
then:
CrossFit Open Workout 14.5
For time:
21-18-15-12-9-6-3
Thrusters (30kg/43kg)
Bar-Facing Burpees
Post results to comments.
Bench Press
5 - 5 - 5 - 5 - 5 - 5
then:
For time:
21-15-9
Pull Ups
Burpee Box Overs (20"/24")
Wall Balls (6kg/10kg)
Post weights and times to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Barbell
1) Snatch + Hang Snatch: 50%, 60%, 70%, 80%, 2x85%, 90%
Alternate between:
a) Front Squat: 5@50%, 5@60%, 5@70%, 3@80%, 2@90%, 2@95%
b) Snatch High-Pulls: 6 x 3 - heaviest possible
Spend 20 Mins working on Squat Snatch
then:
For Time:
50 Double Unders
5 Squat Snatch (40kg/60kg)
50 Double Unders
5 Squat Snatch (50kg/70kg)
50 Double Unders
5 Squat Snatch (40kg/60kg)
Post weights and times to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Build to a heavy 5 rep Deadlift in 15 mins
then:
Rowing Annie
50-40-30-20-10 Reps for time of:
Row for Cals
Sit Ups
Post weights and times to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Weighted Step Ups - 5 x 12 Reps - Alternating
After each set complete a small number of UB GHD Sit Ups
then:
Death by Power Cleans
Pick a weight…. then add one rep each minute
1st Min - 1 Power Clean
2nd Min - 2 Power Cleans
3rd Min - 3 Power Cleans
etc...
Workout finishes when you can't complete all the reps inside the minute.
Post weights and reps completed to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Dumbbell Thrusters & Burpees....
EMOM 12 Mins - Alternating
Min 1: 5-10 Toes to Bar
Min 2: 10-15 Box Jumps
then:
In Partners:
20 Min AMRAP
Whilst one partner Runs 400m the other partner accumulates as many Ball Slams as possible.
Score is total Ball Slams.
Post reps completed to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Barbell
1) Clean + Hang Clean + Jerk: 50%, 60%, 70%, 80%, 2x85%, 90%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 3@80%, 2@90%, 2@95%
b) Deadlift: 6 x 3 - heaviest possible
