Complete 4 sets of:
Alternating Walking Lunges with Dumbbells x 20 steps
Strict Pull Ups x 10 reps
Then:
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
1 Min Kettlebell Swings (16kg/24kg)
Rest 2 mins
Post weights and reps to comments.
**CrossFit Kids @ 4.15pm**
The Three Wise Men Tribute
“Jeremy”
AMRAP 4 mins:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 57.5kg/82.5kg, RX = 42.5kg/60kg, Scaled = 30kg/42.5kg)
Rest 2 mins, and then…
“Ben”
AMRAP 4 mins:
10 Power Cleans
20 Pull-Ups
(Elite = 57.5kg/82.5kg, RX = 42.5kg/60kg, Scaled = 30kg/42.5kg)
Rest 2 mins, and then…
“Beau”
AMRAP 4 mins of:
15 Box Jump-Overs
30 Wall Balls
(Elite & RX = 20”/24”; Scaled – 20”/24” Step-Overs Allowed)
(Elite & RX = 6kg/10kg; Scaled – 3kg/6kg)
Weights etc can be scaled further to suit each individual.
Post reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 40 mins (5 sets of each):
Station 1 – Deadlift x 4-6 reps @ (2 Sec Descent)
Station 2 – Push-Ups x Max Reps in 1 Min
Station 3 – Alternating Reverse Lunges with DBs x 20 reps (2 Sec Descent each rep)
Station 4 – Strict Press with DBs x 8-10 reps (2 Sec Descent from top position to shoulders)
Post weights and reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
In six attempts or less, find your 1-RM Weighted/Strict Pull-Up
Rest at least 2-3 mins between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
then:
AMRAP 10 mins:
8/12 Cals of Assault Bike (or 200m Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Post results to comments.
**CrossFit Junior Teens @ 4:15pm**
Take 15-20 mins to build to a 1-RM Clean & Jerk
Then:
Five rounds for time of:
5 Shoulder to Overhead (42.5kg/60kg)
10 Toes to Bar
20 Double-Unders
Post weights and times to comments.
Four sets of:
Front Squat x 4-6 reps (3 Sec Descent)
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 mins
Then:
21-15-9 Reps for time of:
Box Jumps (24"/30")
Burpees
Wall Balls (9kg - 9ft/12kg - 10ft)
8 Min Cap
2 Mins Rest then…
15-12-9 Reps of:
Kettlebell Swings (20kg/28kg)
Deadlifts (60kg/90kg)
Once completed in remaining time complete as many Power Cleans as possible (60kg/90kg)
4 Min Cap
WOD completed at 14 Mins
WOD Adapted from the Fittest Mum Online Comp 2017-18
Post weights and times to comments.
Front Squat
7 - 7 - 5 - 5 - 3 - 3
Then:
AMRAP 12 Mins
12 Cals on Rower
12 Thrusters
12 Pull Ups
12 Burpee Box Jump Overs
Post weights and rounds to comments.
**CrossFit Kids @ 4.15pm**
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 mins
then:
AMRAP 10 mins:
10 Push Press (30kg/42.5kg)
10 Alternating Overhead Reverse Lunges (30kg/42.5kg)
10 Burpees Over the Barbell
then:
Every 90 seconds, for 9 mins (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25m each arm
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Take 15-20 mins to build to a heavy-ish 3-rep Deadlift
then:
Five rounds for time of:
10 Deadlifts (70kg/102.5kg)
15 Toes to Bar
200m Run
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
In teams of three, complete 5 sets each of:
500m Row
15 Burpee Box Jump-Overs (20″/24″)
10 Overhead Squats (35kg/52.5kg)
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. If you finish early on a station enjoy the rest before you change!
Post team times to comments.
**CrossFit Junior Teens @ 4.15pm**
Take 15-20 mins to build to a 1-RM Strict Press
then:
12 Min AMRAP:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pistols
30 Double-Unders
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 15-20 mins and build to a heavy Clean
then:
Complete 3 Sets - each for time of:
20/30 Cals of Assault Bike
9 Power Cleans (60kg/80kg)
Rest 2-3 Mins between sets.
Post weights and times to comments.
Highlights from last weekend! Enjoy...
**Lest We Forget**
Thrusters
3 - 3 - 3 - 3
(15 Mins Only)
then:
"Mini-Murph"
Run 400m
25 Pull Ups
50 Push Ups
75 Squats
Run 400m
or
"Half-Murph"
Run 800m
50 Pull Ups
100 Push Ups
150 Squats
Run 400m
Post weights and times to comments.
**CrossFit Kids @ 4:15pm**
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 mins between sets
Then:
6 Rounds for Time:
4 Bar Muscle Ups
8 Hang Snatch (42.5kg/60kg)
Scaling for Bar MU's: either with bands or 2xring dips.
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Take 15-20 mins to build to today’s 1-RM Clean
(or use the time to practice clean technique)
then:
“Diane”
21 - 15 - 9 reps for time of:
Deadlift (70kg/102.5kg)
Handstand Push-Ups
Post weights and times to comments.
**Senior Teens @ 4:15pm**
Four sets of:
Tempo Back Squat x 2-4 reps (3 Second Descent)
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 90 seconds
Then:
For time:
Row 1000m
immediately followed by…
Five rounds of:
10 Overhead Squats (35kg/52.5kg)
15 Pull-Ups
Post weight and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Three sets for max reps of:
1 Min of Wall Balls (6kg/10kg)
1 Min Rest
1 Min of Power Cleans (42.5kg/60kg)
1 Min Rest
1 Min of Box Jumps (20″/24″)
1 Min Rest
1 Min of Burpees
1 Min Rest
Post reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Five sets of:
Tempo Bench Press x 2-3 reps (2 Sec Descent)
Rest 2 Mins
Strict Reverse-Grip Pull-Ups x 3-5 reps (2 Sec Descent)
Rest 2 Mins
then:
Against a two-min running clock, complete the following:
400m Run
Push-Ups x Max Reps
Rest 2 Mins between sets, and complete a total of four sets.
If you can't complete the distance under 2 mins then scale as required - eg. 300m/200m
Post weights and reps completed to comments.
