WOD: Saturday 19/09/2015

***FREE STUFF - 9:00am is our FREE come and try session! Come and see what this CrossFit thing is all about for FREE!***

Hang Power Clean
3-3-3-3-3-3

Then:

4 Rounds for Time:
8 Hang Power Cleans (40kg/60kg)
16 Box Jumps (20''/24'')
24 Double Unders

Post weights and times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Barbell
2 Cleans + Hang Clean: 50%, 60%, 2@70%, 2@80%

Alternate between:
a) Push Press: 6 x 4
b) Clean High-Pulls: 6 x 4

Guest User Comment
WOD: Friday 18/09/2015

Build up for "Linda"

then:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlift: 1+1/2 body weight
Bench Press: body weight
Clean: 3/4 body weight

Note: We have limited bench press facilities available - athletes will need to share their toys!

Compare to last time "here"

Post times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Guest User Comment
WOD: Thursday 17/09/2015

Weighted Step Ups: 6 x 12 (six each leg)

Then:

10min AMRAP
10 Toes to Bar
14 Wall Balls (6kg/10kg)
12 Weighted Burpee Box Overs with DB's (2x15kg/2x20kg)
Straight into:
3mins max effort Back Squat - choose weights wisely, don't be greedy.

Post weights and rounds to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Guest User Comment
WOD: Wednesday 16/09/2015

Handstand Push Up progressions/tech
Beginners: Wall Climbs/Handstands/Dumbbell Strict Press
Intermediate: Handstands/Negatives/RR HSPU's
Advanced: Kipping HSPU's/Strict HSPU's/Deficit HSPU's

Then:

5 Rounds for time:
5 HSPU's
10 Squat Cleans (40kg/60kg)

Scaling for HSPU's: RR HSPU/Negs/Wall Climbs/2 x Handstands//2 x DB Press

Post times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Teens - Smashing out a spicy Thruster & Burpee Couplet


Teens - Smashing out a spicy Thruster & Burpee Couplet

Guest User Comment
WOD: Tuesday 15/09/2015

Snatch Grip Deadlift
3-3-3-3-3-3

Then:

9min AMRAP
7 Hang Power Snatch (35kg/50kg)
7 Sit Ups
7 Weighted Squat Jumps (35kg/50kg)
Then, straight into:
2mins max effort Pistols

Post weights and rounds to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Barbell
2 Snatch + Hang Snatch: 50%, 60%, 2@70%, 2@80%

Alternate between:
a) Back Squat: 6 x 4
b) Snatch High-Pulls: 6 x 4
 

Guest User Comment
WOD: Monday 14/09/2015

Front Squat 6x6

Then, for time:
1 Bar Muscle Up
5 Hang Power Cleans (50kg/70kg)
5 Burpees
2 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees
3 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees
4 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees
5 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees

Scaling: 1 BMU = 2 C2B Pull Ups

20min cut off
Post weights and times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Guest User Comment
WOD: Saturday 12/09/2015

Build to a heavy 3 Rep Split Jerk - 15 Mins

then:

"Helen"
3 Rounds for time:
Run 400m
21 KB Swings (16kg/24kg)
12 Pull Ups

Compare to last time here.

Post weights and times to comments.

Endurance - Workout of the Week
"Gwen"
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Barbell
1) 2 Snatch + 2 Overhead Squats - heaviest possible in 20mins
Alternate between:
a) Front Squat: 6 x 3
b) Snatch Pause First Pulls - 5sec at knee: 6 x 3

Face off.

Face off.

Guest User Comment
WOD: Friday 11/09/2015

Back Squat
6 - 6 - 6 - 6 - 6 - 6

then:

4 Rounds for time:
Run 400m
12 Thrusters
12 Pull Ups

Post weights and times to comments.

Endurance - Workout of the Week
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Jim "working" in Kiribati. Some good looking roosters there. Blue Lake CrossFit in the Pacific islands.

Jim "working" in Kiribati. Some good looking roosters there. Blue Lake CrossFit in the Pacific islands.


Guest User Comment
WOD: Thursday 10/09/2015

Push Press
5 - 5 - 5 - 5 - 5 - 5

then:

3 Rounds for Time:
10 Push Jerks (40kg/60kg)
14 Front Rack Alternating Lunges (Same weight)
100m Farmer's Carry (32kg/48kg)

Post weights and times to comments.

Endurance - Workout of the Week
"Gwen"
Clean and jerk 5-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Don't know who this guy is but he is seriously onto something.

Don't know who this guy is but he is seriously onto something.

Guest User Comment
WOD: Wednesday 9/09/2015

Muscle Up Progressions
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:

10 Min AMRAP
20 Ground to Over Shoulder (30lb/50lb)
10 Front Squats (40kg/60kg)

then 2 Mins Max Effort Muscle ups OR Ring Dips

Post rounds & reps completed to comments.

Endurance - Workout of the Week
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Guest User Comment
WOD: Tuesday 8/09/2015

Power Snatch
3 - 3 - 3 - 3 - 3

then:

5 Min AMRAP
6 Burpees
9 Power Snatch (30kg/40kg)
18 Double Unders

Rest 2 Mins

5 Min AMRAP
6 Double Unders
9 Power Snatch (30kg/40kg)
18 Burpees

Post weights & rounds/reps completed to comments.

Endurance - Workout of the Week
"Gwen"
Clean and Jerk
15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.

Barbell
1) 2 Cleans + 2 Split Jerks - heaviest possible in 20mins
Alternate between:
a) Snatch Balance: 6 x 3
b) Bent Over Rows: 6 x 3

Guest User Comment
WOD: Monday 7/09/2015

Power Clean & Push Jerk
2 - 2 - 2 - 1 - 1 - 1

then:

3 Rounds for Time:
10 Power Cleans & Push Jerks (40kg/60kg)
20 Wall Balls (8kg/12kg)

Post weights and times to comments.

Endurance - Workout of the Week
Gwen
Clean and Jerk
15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

The Boys doing..... nothing as usual!!


The Boys doing..... nothing as usual!!

Guest User Comment
WOD: Saturday 5/09/2015

Ring Dips
5-5-5-5-5

In between Practice - L Hang or L Sits 10-20secs

Then:

For time:
Run 200m
15 Hang Power Snatch (30kg/40kg)
15 Box Jumps (20''/24'')
Run 400m
12 Hang Power Snatch (30kg/40kg)
12 Box Jumps (20''/24'')
Run 800m
9 Hang Power Snatch (30kg/40kg)
9 Box Jumps (20''/24'')

Post times to comments.

Endurance - Workout of the Week
20 Min - Row for Distance


Barbell
1) 7 x Pause Clean First Pull + Pause Clean (full) - 3sec pause
Alternate between:
a) 6 x 6 Push Press
b) 6 x 3 Pause Front Squat - 3sec pause at absolute bottom

Guest User Comment
WOD: Friday 4/09/2015

Alternate between the following:
Pull Ups - Strict
5 - 5 - 3 - 3 - 2

Back Squat
5 - 5 - 3 - 3 - 2

then:

EMOM 21 Mins
Min 1 - 10 Burpees
Min 2 - 10 Thrusters
Min 3 - 30 DU's/60 Skips
(Scaling will be weights or rep numbers)

Post weights to comments.

Guest User Comment
WOD: Wednesday 2/09/2015

Clean & Jerk
Work to a heavy single in 10 mins
then Every 30 Secs for 5 mins - 1 Clean & Jerk at 80% of heavy single

then:

AMRAP 10 Mins
10 Sumo-Deadlift High-Pulls
10 Burpees over the Bar

Post weights and rounds completed to comments.

Guest User Comment
WOD: Tuesday 1/09/2015

Tabata - Burpees

Push Press
5 - 5 - 5 - 5 - 5

then:

Complete the workout below in the following format:
AMRAP 3 Mins
Rest 1 Min
AMRAP 6 Mins
Rest 1 Min
Complete for time
10 Pistols
20 Ring Dips
30 Power Cleans (40kg/60kg)
40 Wall Balls (6kg/10kg)
50 Ball Slams (30lb/50lb)

Post weights and reps and times to comments.

Endurance - Workout of the Week
20 Min - Row for Distance

Barbell
1) 7 x Pause Snatch First Pull + Pause Snatch (full) - 3sec pause
Alternate between:
a) 6 x 6 Behind the Neck Snatch Grip Push Press
b) 6 x 3 Pause Back Squat - 3sec pause at absolute bottom

Guest User Comment
WOD: Monday 31/08/2015

René

7 rounds for time of:
Run 400 meters
21 Walking lunges
15 Pull ups
9 Burpees

If you have a 10kg weight vest or body armor, wear it.

40 Min Time Cap.

Post times to comments.

Endurance - Workout of the Week
20 Min - Row for Distance

 

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Guest User Comment