Bench Press
6 - 6 - 6 - 6 - 6
after each set do a small set (5-10) of push ups
then:
For Time:
15 Toes to Bar
9 Squat Cleans (40/60)
12 Toes to Bar
7 Squat Cleans (50/70)
9 Toes to Bar
5 Squat Cleans (60/80)
15 Min Cap
Post weights and times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts
Ring Dips 5-5-5-5-5
Strict & Kipping Skills
then:
15 Min AMRAP
Run 400m
10 Pull Ups
15 Push Ups
20 Squats
Post rounds completed to comments.
Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!
Barbell
High Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 5 Pause Snatch First Pulls - 5sec pause at knee
CROSSFIT KIDS LAUNCH!!!
FREE CLASSES (Bookings Essential!)
CrossFit Kids (7-11yo) - 1pm (45 mins)
CrossFit Kids (7-11yo) - 2pm (45 mins)
CrossFit Teens (12-16yo) - 3pm (60 mins)
Come and check out what it is all about and book your child in for the Term 3 Program (see flyer for info or check website - excellent discounts for families)
Push Jerk
3-3-3-3-3
then:
Complete for Time:
Run 200m
20 Push Jerks
20 Goblet Squats
Run 400m
15 Push Jerks
15 Goblet Squats
Run 800m
10 Push Jerks
10 Goblet Squats
Post weights and times to comments.
Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!
Row 500m
Rest 3 Mins
Row 500m
Rest 3 Mins
Row 500m
then:
Spend 15 Mins Building up to a heavy 3 Rep Thruster using Racks
then: Minimum of 10 Mins of Mobility
Post times and weights to comments.
Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!
Mobility
Push Up Tech + Mobility for Push Ups
Back Squat 5-5-5-5-5
After each set practice some roll to candlesticks
then:
Complete for Time:
30 Overhead Squats
30 Pull ups
30 Wall Balls
On the minute every 2 Mins complete 5 Push Jerks @ OHS weight
Post weights and times to comments.
Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!
Alternate between:
1) 4 x 10 Deadlifts
2) 4 x 5 Handstand Push Ups
then:
UB Double Unders/Single Skips
5-10-20-30-40-50-40-30-20-10-5 Reps
8 Min Cap
Finisher: 2 Mins Max Effort Ball Slams
Post weights, times and reps to comments.
Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed. If you have a 10kg weight vest wear it!
Barbell
High Hang Clean + Low Hang Clean + Jerk: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Split Jerk: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 5 Pause Clean First Pulls - 5sec pause at knee
Suffering in this cold?? Get into the Box and chip off some of that ice - 9am & 5.30pm Classes + Barbell @ 6.30pm. Open Gym times - 10am-12pm - 4.30-5.30pm.
Cluster + Hang Cluster - Build to a heavy complex in 15 Mins
then:
12 Min AMRAP
12 Box Jumps (20''/24'')
10 Ring Dips
8 Hang Power Cleans (40kg/60kg)
Post weights and rounds completed to comments.
Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!
Pull Ups/Muscle Ups
Kipping Workshop
Then:
10 Min AMRAP
5 Pull Ups
10 Front Squats
15 Burpees
Run 200m
Post rounds to comments.
Barbell
1) Clean + Hang Clean + Clean + Jerk: 50%, 60%, 4x70%, 80%
Alternate between:
a) Front Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 3 Push Jerks - heaviest possible
Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)
EMOM 8 Mins
Snatch + Hang Snatch + Hi Hang Snatch
Score is total weight shifted
then:
9 Min AMRAP
25 Ball Slams (30lb/50lb)
20 Sit Ups
15 Deadlifts (60kg/90kg)
Post weight and times to comments.
A big FAREWELL and ALL THE BEST to Hannah as she moves back to the big smoke!! Thanks for the awesome fun times - we will miss you!! XOXOX
Back Squat
10-8-6-4-2
Then:
Fight Gone Bad Style
1 Min Max 10m Bear Crawls
1 Min Push Press (30kg/40kg)
1 Min Box Jumps (20''/24'')
1 Min KB SDLHP (24kg/32kg)
1 Min Rest
Post weights and reps to comments.
Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)
Alternate between:
a) 20m Prowler Pushes - heavy
b) 15m Walking Lunge in Front Rack at bar weight
Then:
15-12-9 - 3 min Cap
Thrusters (30kg/42.5kg)
Double Unders
1 min Rest
12-9-6 - 3 min Cap
Thrusters (35kg/50kg)
Double Unders
1 Min Rest
9-6-3 - 3 min Cap
Thrusters (40kg/60kg)
Double Unders
Strict High Knees/Toes to Bar
5 x 5 Sets
then:
In Partners - For time:
Row 2km
100 Wall Balls
50 Hang Power Snatch
25 Handstand Push Ups
Can be completed in any order but once an exercise is commenced you cannot move on until completed - only one partner working at a time
Post times to comments.
Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)
Barbell
1) Snatch + Hang Snatch + Snatch: 50%, 60%, 4x70%, 80%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 3 Pause Snatch High-Pulls - 3sec pause at knee, work to at least 80% of 1RM Snatch
Alternate between:
Ring Support Holds - 5 x 10-30 Secs
Parallette Pass Throughs with Push Up & Dip - 5 x 6 reps
then:
7 Rounds for Time:
7 Power Cleans (50kg/75kg)
7 Squat Jumps
Run 200m
Post times to comments.
Endurance - Workout of the Week
"Kelly"
5 Rounds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)
Alternate between:
Plank Holds - 5 x 30-60 Secs
Hollow Rocks - 5 x 10 Reps
then:
Opposing Ladder for time of:
10 Bar-Facing Burpees - 1 Hang Power Cleans
9 Bar-Facing Burpees - 2 Hang Power Cleans
8 Bar-Facing Burpees - 3 Hang Power Cleans
7 Bar-Facing Burpees - 4 Hang Power Cleans
etc...
1 Bar-Facing Burpee - 10 Hang Power Cleans
Post Times to comments.
Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg
Barbell
1) 2 Snatch: 50%, 60%, 4x70%, 80%
Alternate between:
a) 5 x 3 Jerk Balance - h.p.
b) 5 x 5 Romanian Deadlift - h.p.
CrossFit Hamilton's set up for last weekend's Throwdown
WOD Tech
then:
Row 500m
40 Alternating Dumbbell Snatch (15kg/20kg)
30 Pistols
20 Ring Dips
10 Thrusters (35kg/50kg)
Rest 2 Mins & Repeat in Reverse.
25 Min Cap
Post times to comments.
Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg
DON'T FORGET YOUR LONG SOCKS!!!
Rope Climbs
Spend 15 Mins working on tech & skills
then:
In Teams of 3 in Indian File - Complete 4 Rounds for time of:
20 Kettlebell Swings
15 Med Ball Ground to Shoulder
10 Toes to Bar
Each team member cannot move to the next exercise until the other team member ahead of them has completed it.
Post times to comments.
Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg
Mobility
Rowing Tech
Ankle and Hip Flexor mobility
EMOM 7 Mins
Clean + Hang Clean + Jerk
Score is total weight lifted over the 7 mins
then:
12 Min AMRAP
10 Burpee Box Overs (20"/24")
2 Bar MU or 6 C2B Pull Ups or 10 Pull Ups
Post weights and rounds completed to comments.
Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg
