WOD: Tuesday 02/07/2019

**Junior Teens @ 4:15pm**

Strength/Tech

Every 3 mins, for 18 mins (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

Then
For time:
1000m Row
25 Strict Handstand Push-Ups
50 Ball Slams (30lb/40lb)

Post weights and times to comments

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WOD: Monday 1/07/2019

** Senior Teens @ 4:15pm**

Strength:

Every 3 mins, for 15 mins (5 sets):
Strict Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 mins, for 6 mins (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

Then:

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

Post weights and times to comments.

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WOD: Saturday 29/06/2019

"Murph"
For time:
1 mile Run (1.6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1.6km)

Complete with a 10kg weight vest. Partition up the pull ups, push ups and squats however you like.

Scaling Options:
1/2 "Murph"
“Partner Murph"
1/4 “Murph”

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WOD: Friday 28/06/2019

Every 2 mins, for 12 mins (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Reverse-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Then:

AMRAP 15 mins:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (60kg/80kg)
15 Sit Ups

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Post weights and rounds to comments.

WOD: Thursday 27/06/2019

Alternate between the following for 4 sets of:
Back Squat x 6 reps @ 32X1 Tempo
Rest 1 Mins
30-45 Sec Core Hollow Hold
Rest 1 Min

then:

Three rounds for time of:
12 Pull-Ups
24 Wall Balls
36 Double Unders

Time Cap 12 Mins

Post weights and times to comments.

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WOD: Wednesday 26/06/2019

Power Snatch Tech and Build Up

then:

Every 2 mins, for 30 mins (5 sets):
Station 1 – 400/300m Row
Station 2 – 20 Walking Lunges with KB/DB Farmer’s Carry (24/32 kg)
Station 3 – 6 Power Snatches (40kg/60kg)

Post results to comments.

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WOD: Tuesday 25/06/2019

6 sets for max weight:
Hang Squat Clean + Full Squat Clean

then:

5 Rounds for Time:
200m Run
16 Kettlebell Swings (16kg/24kg)
8 Ring Dips
4 Squat Cleans (50kg/70kg)

Post weights and times to comments.

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WOD: Monday 24/06/2019

Push Press
5 - 5 - 5 - 5 - 5

Rest 2 Mins between sets

then:

AMRAP 12 mins of:
250m/300m Row
20 Single-Arm Dumbbell Push Presses (10 each) (15kg/20kg)
20 Box Jumps (20''/24'')

Post weights and rounds completed to comments.

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WOD: Saturday 22/06/2019

Hang Power Cleans:
5 - 5 - 3 - 3 - 2 - 2

Then…

"In 15 mins, complete the following:
Run 800m
immediately followed by AMRAP of:
10 Dumbbell Thrusters (15kg/25kg)
10 Toes to Bar"

Post weights, rounds and reps to comments

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WOD: Friday 21/06/2019

"Every 3 mins, for 12 mins (two sets of each):
Station 1 – 3 Mins of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Mins of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

If you don't have Rope Climbs or Handstands Walks - we have PLENTY of scaling options to build towards these skills."

Then…

"Two sets for max reps:
3 Mins of Assault Bike (or Rowing)
2 Mins of Alternating Single-Arm Dumbbell Squat Snatches (15kg/25kg)
3 Mins of Rowing (or Assault Bike)
2 Mins of Ring Dips"

Post weights and reps to comments

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WOD: Thursday 20/06/2019

"EMOM, for 30 mins (6 sets) of:
Min 1 – 8 Deadlifts @ 70% of 1-RM
Min 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Min 3 – 6 Bar Muscle-Ups
Min 4 – 12 Parallette Shoot Throughs
Min 5 – 40 Seconds of Plank"

Post weights to comments

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WOD: Wednesday 19/06/2019

15 Min AMRAP:
500m Row or 15/20 Bike
50 Double-Unders
10 Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…

15 Min AMRAP:
20/15 Calories of Assault Bike
40 Sit Ups
20 Wall Balls (6kg/10kg)

Post Rounds and reps to comments

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WOD: Tuesday 18/06/2019

"Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well."

Then…

"Three rounds for time of:
400m Run
15 Hang Squat Cleans (35kg/52.5kg)
15 Pull-Ups"

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WOD: Monday 17/06/2019

"Every 2 mins, for 10 mins (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 mins to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible."

Then…

"In 12 Mins, complete the following:
Row 1000m
immediately followed by AMRAP of:
12 Burpees
12 Box Jump Overs (20""/24"")

Post weights and times in comments

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WOD: Saturday 15/06/2019

Push Jerk:
3 - 3 - 3 - 3 - 3

Then…

3 Rounds for Max Reps:
1 Min of Thrusters (15kg/20kg)
1 Min of KB Swings (16kg/24kg)
1 Min of Wall Ball (6kg/10kg)
1 Min of Box Jumps (20″/24″)
1 Min Rest

Post weights and reps to comments

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WOD: Friday 14/06/2019

Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 mins

Then…

For time:
40/50 Calories of Rowing
40 Deadlifts (70kg/100kg)
40/50 Calories of Rowing

Post weights and times to comments

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WOD: Thursday 13/06/2019

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

Then…

Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

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