20160902

Warm Up
400m run
20 hip switches
10 drop lunges
20m duck walk
30 sec pistol
2 min plank 25/5
4x30 dead hang
5 box jump (superset)
10 push ups
30 sec handstand

WOD

4 rounds 

16 Box jump overs 24/20”
16 Hand release push ups
16 Kettlebell snatches 24/16kg

20160826

Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
30 sec pistol balance
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)

Strength
Deadlift
10-8-6-4-2

WOD
4 rounds
5 Deadlift
10 Ring Push Ups
20 KB Swings
30 second passive hang

20160818

50 up
Squat routine
5-1 er push ups
Passive - active hang
Double understand
Lizard walk

Shoulder press
Push press

5 RFT
400m run
20 DB Push Press
20 squats

20160614

'The Hateful 8'
Can be partitioned anyway you like.
8 ☓ 400m run
8 lengths tyre pull
8 lengths MB clean & thruster
8 pyramid climb
8 jumping muscle up
8 ☓ 8 burpees
8 ☓ 8 squats
8 ☓ 1/2 lengths Bear Walk

20160609

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
10 minutes to build to a heavy C&J

WOD

In teams of 3

100 Calorie row

100 Burpees over the bar

100 Power cleans 60/40kg

100 Toes to bar 

100 Push Jerks 60/40kg

100 Burpees over the bar

100 Calorie row

20160607

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's


WOD 1
10 minute time cap

21-15-9

Calorie row 

Burpees over the rower

Box Jumps 24/20”

6 minutes rest 

WOD 2

10 minute time cap

30-20-10-ME Wallballs

Wallballs 9/6kg

Sit ups

200m run every time you drop the WB

and after each set of wallballs

6 minute rest

WOD 3

10 Minute AMRAP

15 Russian Kettlebell swings 24/16kg

15 Push ups

15 Squats 

20160602

Warm Up 50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch


WOD
4 rounds
3 min on 3 min rest
400m row
15 push press
max T2B

20160531

Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)


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

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD
Alt EMOM 15 mins: 200 m, Toes-to-bars and Push-ups

Every 1 min for 15 mins,

alternating between:

Run, 200 m

10 Toes-to-bars

10 Push-ups, 40/20 kg

20160526

Warm Up 2 mins to get most consecutive DU's
then
2x
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Pull over practice

Strength
Back Squat
3x5
@65, 75 & 85% 1RM
10 Box Jumps after each set

WOD
AMRAP 12 mins
2 rope climbs
20 Push Ups
50 squats

20160524

Hey everyone, I'm back next Tuesday. Really looking forward to it.


Stupidly, I planned the final bbq during CWW. Let's change it to the Tuesday after that week (7th June). Is that date a problem for anyone? 6am start. Expect a 50 min grinder as per usual, then a bacon riddled breakfast to wash it down.


Warm up 2x
5 super slow squats
30 sec each leg pistol hold
10 hollow rocks
10 supermans
legless rope climb
forward roll to broad jump

WOD 1
3RFT
6 Chest to Bar (any part of the sternum touching the bar)
9 Thrusters (20/30kg)
12 Burpees

WOD 2
5 RFT
Handstand 30 sec
20 jumping squats (break contact with ground each rep)

20160519

Warm Up 5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land

Weighted dumbbell Step Ups

4 sets of 16 (8 each leg)

Superset with 2 wall walks

WOD

42 Dumbbell snatches (alt arms)

21 Push ups

30 Dumbbell snatches (alt arms)

15 Push ups

18 Dumbbell snatches (alt arms)

9 Push ups

 

Dumbbell snatches demo'd at this link.

http://youtu.be/yV3-0q-0fwI

20160517

Warm Up 1 min plank
30 side swing
5 Bridge Ups
dragon squat
kipping T2B
shifting weight handstand
squat routine


WOD
7 minute AMRAP
10 Wall balls 9/6
20 Sit ups

Rest 5 minutes

7 minute AMRAP
10 Burpees over the erg
20/15 cal row

Rest 5 minutes

7 minute AMRAP
10 Box Jumps
10 Hang power clean & Jerk 50/35kg

20160511

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's

Strength
Shoulder Press 5 x 12
superset with a 10-30 sec Ring Hold

WOD
3 rounds for time
400m run / row
10 deadlifts (70kg/45kg)
20 push-ups
30 Ab Mat Sit-ups

20160505

Warm Up
50 Up
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs




WOD
5 RFT: 400 m, Box Jumps, Pull-ups and Thrusters
5 Rounds 

400m run

30 Box jumps

20 Pull ups

10 Thrusters 60/40kg


Make good decisions on the pull ups.
Scale down if needed. (100 is a big number!)

20160503

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
10 Wall facing squats10 shifting weight handstand
Spiderman or Lizard
10 mountain climbers


Strength
Lifting: Push Press and Split Jerks
15 minutes to build to a heavy weight 

1 Push press + 2 Spilt Jerks

WOD

Every 5 mins for 20 mins: Rows and Sit-ups
4 rounds 

Every 5 minutes 

500/400m row 

25 Sit ups 

(3 minute time cap each round)

20160428

Warm Up
30 unbroken DU's
10 Mtn Climbers
5 strict Pull Ups
30 sec pistol
6 fwd roll to pistol
handstand shoulder mob
4 pull overs
5 wall squats
5 Jump to hang


WOD
'Dirty 30'

30 Box Jumps, 24/20”

30 Chest to bar pull ups

30 Kettle-bell swings 24/16

30 Front Squats, 50/35kg

30 Toes to bar

30 Push Press, 50/35kg

30 Deadlifts, 50/35kg

30 Wall Balls, 9/6kg

30 Burpees

30 Double Unders

20160426

Warm Up
30 side side swing
10 broad jumps
20 butterfly sit ups
1 min at bottom of push up
10 ring dips
1 min bottom of Overhead Squat
5 passive to active. Hold for 5 sec


Strength
Back squat 

10-8-6-4-2

WOD

EMOM x 20

Minute 1 - 10 Pistols

Minute 2 - 10 Toes to bar

Minute 3 - 15 Push ups

Minute 4 - 1-2 Rope climbs

20160421

Warm Up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push ups negs.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips


Strength
Push press

10-8-6-4-2

In between each set 6-10 ring rows or pull ups

WOD

Annie 

50-40-30-20-10

Double unders 

Sit ups

20160419

Warm Up
100m row with burpee penalty (max 6)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength / Technique
Power Clean 

3-3-3-3-3 (touch & go)

WOD

'Mind Eraser'

20 minute AMRAP

7 Power Cleans 60/40kg

7 Burpees 

200m run

20160414

Warm Up 100 DU's
50 Side Swing
20 OHS
Lizard walk
Crab walk
10 Push Ups
2 Wall Walks


WOD

20 minute AMRAP

In teams of 2

3 Rope climbs

6 Thrusters 40/20kg

12 Box Jumps 30/24"

200m run or row

Alternating, each partner has to complete all the reps

of each movement before moving on 

then

800m partner Farmer's Walk

20160412

Warm Up 50 Double Unders
30 Beat Swing
1 min Handstand
1 Lizard Walk
10 Wall Squats
Burgener Warm Up


Strength
10 mins to build to a heavy
Power Clean + Hang Squat Clean + Thruster


WOD
EMOM 20 mins
Odd
Power Clean + Hang Squat Clean + Thruster
Even
5 Pull Ups 5 Toes to Bar

20160407

Warm Up
100 Double Unders
5 - 1 Push Ups
10 Bridge rotations
5 Bridge Ups
30 sec passive to active
10 ape swing
squat routine
hip mobility




Strength
5 Rounds
A1) Front Squat x5
A2) Wall Walks x3




WOD
EMOM 10 mins
B1) 15 KBSwings
B2) 10 Box Jumps


Finisher
Tabata Hollow Hold

20160405

Warm Up Barefoot
Squat routine
Drop stance
Drop dragon turn
Crab walk
30 sec crow pose
5 mins Hanging routine


Strength
A1) Deadlift x5
A2) Pull Up x5


WOD
12 min AMRAP
15 Goblet Squats
30 DU's (unbroken)
10 Hand Release Push Ups
200m row

20160316

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
10 Shifting weight handstands
10 ape swings


Strength
Lifting: Push Press and Strict Pull-ups

Push Press 10-8-6-4-2,

using heaviest weight per set

Strict Pull-up 5x5

at bodyweight

superset

WOD
Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 50/30

10 Kettlebell Swings, 20/16

10 Box Jumps, 24/20 in

scale down as nescessary

20160315

Warm Up
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
2 minutes shoulder mobility
5 Bridge Ups
10 Drop stance
1 minute handstand
5 Pull ups - slow neg
10 Wall Squats
Rabbit walk


Strength
Front Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
AMRAP 12 mins: Front Squats, Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:

10 Front Squats, 40/20 kg

10 Pull-ups

30 Double Unders

20160310

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength

Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees

Every 2 mins for 14 mins do:

7 Push Jerks, 40/20 kg

7 Box Jumps, 24/20 in

7 Burpees

20160308

Warm Up 2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings

Strength

10 minutes to build to

a heavy Thruster 

WOD

5 Rounds 

1  minute Max Calorie Row

1 minute rest 

1 minute Max Thrusters  40/30kg

1 minute rest  

20160303

Warm Up
40 Double Unders (unbroken)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Back Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
CrossFit Games Open 16.1

Complete as many rounds as possible in 20 mins of:

Overhead Walking Lunge, 95/65 lbs, 25 ft

8 Bar Facing Burpees

Overhead Walking Lunge, 95/65 lbs, 25 ft

8 Chest-to-bar Pull-ups

20160301

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Alt EMOM 15 mins: Rows, Push Jerks and Toes-to-bars

Every 1 min for 15 mins,

alternating between:

Row, 200 m

10 Push Jerks, 40/20 kg

10 Toes-to-bars

20160225

Warm Up
100m row with burpee penalty (max 6)
 10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


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

H Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Partner WOD 30 min Time cap

2 RFT: Row (calories)s, Wall Balls, Hang Power Cleans and Push Jerks

2 rounds for time of:

100 Row (calories)s

80 Wall Balls

60 Hang Power Cleans

40 Push Jerks

One partner working at a time.

Must complete reps of the movement before moving to next.

Same weight for HPC & PJ (30/20).

30 min time cap.

20160223

Warm up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings
10 Wall Squats


Strength
Back Squat 5x5

Use the same weight for each set.

Rest as needed between sets.

WOD
AMRAP 15 mins: Kettlebell Swing (Russian)s, Box Jumps and Push-ups

Complete as many rounds as possible in 15 mins of:

10 Kettlebell Swing (Russian)s

10 Box Jumps

10 Push-ups

20160211

Warm Up
50 up
50 beat swing
Squat routine
10 Wall Squats
5 Kong vaults
5 jump and catch with precision land
20 Push ups
10 Pull Ups
2 Rabbit walk


1km row for time


10 minutes handstand practice


Skill
KB Snatch


WOD
4 RFT: Kettlebell Snatch (one arm - R)s, Kettlebell Snatch (one arm - L)s and Box Jumps

4 rounds for time of:

15 Kettlebell Snatch (one arm - R)s, 24/16 kg

15 Kettlebell Snatch (one arm - L)s, 24/16 kg

30 Box Jumps, 24/20 in

20160209

Warm Up
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
5 Bridge Ups
10 Drop stance
1 minute handstand
2 minutes shoulder mobility
5 Pull ups - slow neg


Strength
Shoulder Press 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
AMRAP 12 mins: Shoulder Press, Toes-to-bars and Double Unders

Complete as many rounds as possible in 12 mins of:

5 Shoulder Press

10 Toes-to-bars

30 Double Unders

20160204

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


Strength
Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Partner WOD 20min AMRAP

AMRAP 20 mins: Burpee Box Jump Overs, Deadlifts and Wall Balls

Complete as many rounds as possible in 20 mins of:

5 Burpee Box Jump Overs

10 Deadlifts

20 Wall Balls

Partner workout.

Alternate movements.

Good luck, be safe.

Make good decisions.

20160202

Warm Up
50 Double Unders
30 Beat Swing
1 min Handstand
1 Lizard Walk
10 Wall Squats
Burgener Warm Up


Strength
10 mins to build to a heavy
Power Clean + Hang Squat Clean + Thruster


WOD
EMOM 20 mins
Odd
Power Clean + Hang Squat Clean + Thruster
Even
5 Pull Ups 5 Toes to Bar

20160128

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Skill
Power Clean


Strength
Power Clean : 1 Rep Max

Record your best Power Clean 1 Rep Max lift.

10 minutes to work up to a heavy power clean.

WOD

Air Force

For time:

20 Thrusters 30 kg

20 Sumo Deadlift High Pulls 30 kg

20 Push Jerks 30 kg

20 Overhead Squats 30 kg

20 Front Squats 30 kg

Post total time.

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

20160126

Happy 'Straya Day


Warm Up
500m Row
1 min battle ropes
5 pull overs
Squat routine
2 min shoulder mobility
30 Beat swing (small, fast kips)
Thoracic Extension (hang)
5 Wall Squat


Strength
Front Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

5 Ring Dips between each set.

WOD
AMRAP 12 mins: Rows, Kettlebell Swing (Russian)s and Push-ups

Complete as many rounds as possible in 12 mins of:

Row, 200 m

15 Kettlebell Swing (Russian)s

10 Push-ups

20160121

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Back Squat 5x5

Back Squat 5x5 Use the same weight for each set.

Rest as needed between sets.

Do 5 Pull Ups between each set.

WOD
2x RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, 2 and more

2 rounds, each round for time, of:

20 Wall Balls

20 Sumo Deadlift High-pulls

20 Box Jumps

20 Push Press

20 Row (calories)s

Rest 3 mins between each round.

6 minute time cap for each round.

Start 2nd round @ 9 minute mark.

20160119

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength
Deadlift 10-8-6-4-2    

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

EMOM 24

Alt EMOM 24 mins: Row (calories)s, Double Unders and Burpee Box Jumps

Every 1 min for 24 mins,

alternating between:

15 Row (calories)s

50 Double Unders

8 Burpee Box Jumps, 24/20 in

20160114

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
10 Shifting weight handstands
10 ape swings


Strength
Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees

Every 2 mins for 14 mins do:

7 Push Jerks

7 Box Jumps

7 Burpees

20160112

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Thruster 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Alt EMOM 16 mins: Row (calories)s and Thrusters

Every 1 min for 16 mins, alternating between:

Row (calories)s

Rest

1 min Thruster, 40/20 kg

Rest 1 min