Reminder today's only WOD is at 5:30am
1. Snatch Balance
3-2-1-1-1, Climbing
2. Conditioning
AMRAP 10:
10 TTB
15 Wall Balls
Wednesday, December 30, 2015
Tuesday, December 29, 2015
Wednesday 30th December 2015
Conditioning
21-18-15-12-9-6-3
Front squat, 70/47.5kg – no Rack
C2B Pull up
. Gymnastics
Handstand Pushup practice, skills and progressions
21-18-15-12-9-6-3
Front squat, 70/47.5kg – no Rack
C2B Pull up
. Gymnastics
Handstand Pushup practice, skills and progressions
Monday, December 28, 2015
Tuesday 29th December 2015
A 2×4 Sumo Deadlift
B. 2×8 Front Squats
2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 82.5/61kg
50 Double Unders
B. 2×8 Front Squats
2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 82.5/61kg
50 Double Unders
Sunday, December 27, 2015
Monday 28th December 2015
Only 1 class today at 9am
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees
Midline Accessory Work
4 Supersets of:
12 Weighted Bridges
15 Weighted Sit ups
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees
Midline Accessory Work
4 Supersets of:
12 Weighted Bridges
15 Weighted Sit ups
Thursday, December 24, 2015
Wednesday, December 23, 2015
Thursday 24th December 2015
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time and load to comments.
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time and load to comments.
Tuesday, December 22, 2015
Wednesday 23rd December 2015
1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches
3. Conditioning
EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches
3. Conditioning
EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats
Monday, December 21, 2015
Tuesday 22nd December 2015
1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 75kg/52.5kg – no rack
10 Burpees
2. Gymnastics Conditioning
3×20-30 unbroken C2B Pull ups, minimal rest between sets.
3. Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 75kg/52.5kg – no rack
10 Burpees
2. Gymnastics Conditioning
3×20-30 unbroken C2B Pull ups, minimal rest between sets.
3. Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time
Sunday, December 20, 2015
Monday 21st December 2015
2. Snatch
Work up to a 1-rep heavy from the hang
3. Squat
2×10 Back Squats
1. Conditioning
15-12-9-6:
Power Clean (70/47.5kg)
TTB
Push Jerk (70/47.5kg)
Box Jumps (24″/20″)
Work up to a 1-rep heavy from the hang
3. Squat
2×10 Back Squats
1. Conditioning
15-12-9-6:
Power Clean (70/47.5kg)
TTB
Push Jerk (70/47.5kg)
Box Jumps (24″/20″)
Saturday, December 19, 2015
Friday, December 18, 2015
Saturday 19th December 2015
“Lumberjack 20”
20 Deadlifts 275/185
Run 400m
20 KB swings, 2/1.5-pood
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20″
Run 400m
20 DB Squat Cleans, 45/30 each
Run 400m
20 Deadlifts 275/185
Run 400m
20 KB swings, 2/1.5-pood
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20″
Run 400m
20 DB Squat Cleans, 45/30 each
Run 400m
Thursday, December 17, 2015
Friday 18th December 2015
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
2. Squat
Work up to 1RM Back Squat
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
2. Squat
Work up to 1RM Back Squat
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
Wednesday, December 16, 2015
Tuesday, December 15, 2015
Wednesday 16th December 2015
1. Snatch
A. Work up to a heavy Snatch
B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.
2. Squat
Work up to a heavy set of 3 Front Squats
3. Conditioning
5 RFT:
12 Hang Power Snatch, 42.5/30kg
15 C2B Pull ups
A. Work up to a heavy Snatch
B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.
2. Squat
Work up to a heavy set of 3 Front Squats
3. Conditioning
5 RFT:
12 Hang Power Snatch, 42.5/30kg
15 C2B Pull ups
Monday, December 14, 2015
Tuesday 15th December 2015
1. Conditioning
2,000 Row
200 Double unders
200m Walking Lunges
2. MidLine Conditioning
75 GHDSU
2,000 Row
200 Double unders
200m Walking Lunges
2. MidLine Conditioning
75 GHDSU
Sunday, December 13, 2015
Monday 14th December 2015
2. Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.
3. Squat
Back Squat
3×10
1. Conditioning:
7 RFT:
7 Power cleans, 42.5/30kg
7 Thrusters, 42.5/30kg
7 bar-facing burpees
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.
3. Squat
Back Squat
3×10
1. Conditioning:
7 RFT:
7 Power cleans, 42.5/30kg
7 Thrusters, 42.5/30kg
7 bar-facing burpees
Saturday, December 12, 2015
Friday, December 11, 2015
Saturday 12th December 2015
1. Conditioning
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 61kg/42.5kg
10 Barbell Burpees
2 minute rest
B. “Ben”
AMRAP 4:
10 Power Clean,61kg/42.5kg
20 Pull-Ups
2 minute rest
C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 61kg/42.5kg
10 Barbell Burpees
2 minute rest
B. “Ben”
AMRAP 4:
10 Power Clean,61kg/42.5kg
20 Pull-Ups
2 minute rest
C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14
Friday 11th December 2015
2. Squat
EMOMx5: 2 Front Squat, across
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50#
100 Double Unders
20 1-arm alternating DB Snatches, 70/50#
100 Double Unders
10 1-arm alternating DB Snatches, 70/50#
100 Double Unders
EMOMx5: 2 Front Squat, across
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50#
100 Double Unders
20 1-arm alternating DB Snatches, 70/50#
100 Double Unders
10 1-arm alternating DB Snatches, 70/50#
100 Double Unders
Friday 18th December 2015
2. Squat
1RM Back Squat
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
1RM Back Squat
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
Tuesday, December 08, 2015
Wednesday 9th December 2015
1. Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single
2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single
2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups
Monday, December 07, 2015
Tuesday 8th December 2015
1. Clean and Jerk
EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute
2. Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU
EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute
2. Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU
Sunday, December 06, 2015
Monday 7th December 2015
“Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (65/45)
20 Jerks (145/100)
10 Power Snatch (65/45)
10 Muscle-Ups
2. Squats
work up to a heavy set of 5 Back Squats
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (65/45)
20 Jerks (145/100)
10 Power Snatch (65/45)
10 Muscle-Ups
2. Squats
work up to a heavy set of 5 Back Squats
Saturday, December 05, 2015
Friday, December 04, 2015
Saturday 5th December 2015
Todays WOD is at RIverway 7:30am start. Meet at the Top lagoon. Bring bathers for swimming
Thursday, December 03, 2015
Friday 4th December 2015
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 75/50kg
2. Goat Work
EMOMx20:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.
7 Muscle ups
7 Squat Clean Thrusters, 75/50kg
2. Goat Work
EMOMx20:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.
Wednesday, December 02, 2015
Tuesday, December 01, 2015
Wednesday 2nd December 2015
1. Strength
Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR
2. Strength
3 Rep Heavy Front Squat, if it feels good go for a PR
3. Conditioning
AMRAP 10:
5 TTB
10 Push ups
15 Squats
Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR
2. Strength
3 Rep Heavy Front Squat, if it feels good go for a PR
3. Conditioning
AMRAP 10:
5 TTB
10 Push ups
15 Squats
Monday, November 30, 2015
Tuesday 1st December 2015
1. Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU
10 Squat Cleans (61/42.5kg)
20 Box Jumps (24/20)
2. Gymnastics Work
21-18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.
4x40m all out sprints at max effort, unlimited rest
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU
10 Squat Cleans (61/42.5kg)
20 Box Jumps (24/20)
2. Gymnastics Work
21-18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.
4x40m all out sprints at max effort, unlimited rest
Sunday, November 29, 2015
Monday 30th November 2015
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets
2. Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
3. Squat
2×10 Back Squat
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets
2. Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
3. Squat
2×10 Back Squat
Saturday, November 28, 2015
Sunday 29th November 2015
Remember Whole life Challenge Presentation lunch
Adriana's, farewell
and Deans Birthday
Get together at Paleo Cafe Townsville City 12noon today
Adriana's, farewell
and Deans Birthday
Get together at Paleo Cafe Townsville City 12noon today
Friday, November 27, 2015
Saturday 28th November 2015
Tabata: 8 rounds of :20 of work, followed by :10 or rest of:
C2B Pull-Ups
Pushups
Box Jumps, 24/20
Wall balls, 20/14
Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.
C2B Pull-Ups
Pushups
Box Jumps, 24/20
Wall balls, 20/14
Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.
Thursday, November 26, 2015
Friday 27th Novemeber 2015
1. Strength
EMOMx10: 1 Back Squat, across
2. Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 35/25kg
EMOMx10: 1 Back Squat, across
2. Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 35/25kg
Wednesday, November 25, 2015
Thursday 26th November 2015
5:30am
Swim WOD at Aitkenvale Aquatics
5:30pm Technique Day at the Box bring socks to work on rope climbs
Swim WOD at Aitkenvale Aquatics
5:30pm Technique Day at the Box bring socks to work on rope climbs
Tuesday, November 24, 2015
Wednesday 25th November 2015
1. Conditioning
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders
2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Finisher
EMOMx10: 10 Burpee Box Jumps, 24/20
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders
2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Finisher
EMOMx10: 10 Burpee Box Jumps, 24/20
Monday, November 23, 2015
Tuesday 24th November 2015
1. Conditioning
3 Rounds:
400 Meter Row
21 KBS 24/15
12 Pull ups
2. Strength
3×10 BAck Squats, Climbing
3. Midline
3 rounds NOT for time
20 GHDSU
25 Hip Extensions
3 Rounds:
400 Meter Row
21 KBS 24/15
12 Pull ups
2. Strength
3×10 BAck Squats, Climbing
3. Midline
3 rounds NOT for time
20 GHDSU
25 Hip Extensions
Sunday, November 22, 2015
Monday 23rd November 2015
Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch
For Time:
20 Thrusters, 42.5/30
20 Sumo Deadlift High Pulls, 42.5/30kg
20 Jerks, 42.5/30kg
20 OHS, 42.5/30kg
20 Front Squats, 42.5/30kg
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch
For Time:
20 Thrusters, 42.5/30
20 Sumo Deadlift High Pulls, 42.5/30kg
20 Jerks, 42.5/30kg
20 OHS, 42.5/30kg
20 Front Squats, 42.5/30kg
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.
Saturday 21st November 2015
1. Conditioning
Teams of 3
2 Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
Athletes alternate through in order, performing 3 intervals at each station before moving on.
2. Conditioning
AMRAP 10:
2 Muscle ups
4 Ring Pull ups
6 Toes to Rings
8 Kipping HSPU
10 Burpees
40 Double unders
– you do not need to come off the rings between the MU, Pull ups and TTB if you don’t need to.
Teams of 3
2 Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
Athletes alternate through in order, performing 3 intervals at each station before moving on.
2. Conditioning
AMRAP 10:
2 Muscle ups
4 Ring Pull ups
6 Toes to Rings
8 Kipping HSPU
10 Burpees
40 Double unders
– you do not need to come off the rings between the MU, Pull ups and TTB if you don’t need to.
Thursday, November 19, 2015
Friday 20th November 2015
1. Squat
EMOMx10: 1 Back Squat, across
2. Conditioning
AMRAP 20 of:
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.
3. Rowing
15 Minute Row
Wednesday, November 18, 2015
Thursday 19th November 2015
5:30am session is at Aitkenvale Aquatics and is a swimming WOD
5:30pm session is at the box and we will be working on gymnastics basics including pullups, dips, rope climbs and muscle ups
5:30pm session is at the box and we will be working on gymnastics basics including pullups, dips, rope climbs and muscle ups
Tuesday, November 17, 2015
Wednesday 18th November 2015
Squat
5×3 Front Squats
Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B
Row Conditioning
5x300m Row, 1 minute rest
5×3 Front Squats
Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B
Row Conditioning
5x300m Row, 1 minute rest
Monday, November 16, 2015
Tuesday 17th November 2015
1. Conditioning
3RFT:
Row 500 Meters
12 DL (100kg/85kg5)
21 Box Jump Overs (24/20')
2. Row/O-Lift Conditioning
EMOMx14
Odd: 21/18 Cal Row
Even: 1 Power Clean + 1 Hang Squat Clean, Climbing
3RFT:
Row 500 Meters
12 DL (100kg/85kg5)
21 Box Jump Overs (24/20')
2. Row/O-Lift Conditioning
EMOMx14
Odd: 21/18 Cal Row
Even: 1 Power Clean + 1 Hang Squat Clean, Climbing
Sunday, November 15, 2015
Monday 16th November 2015
Squat
3×10 Back Squats
Conditioning
“Glen”
30 Clean and Jerks (61/42.5)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
3×10 Back Squats
Conditioning
“Glen”
30 Clean and Jerks (61/42.5)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Saturday, November 14, 2015
Thursday, November 12, 2015
Saturday 14th November 2015
Saturdays session is at Aitkenvale Aquatics, Whole Life Challnege Team members please arrive at 7am for photos and Measurements.
Workout starts at 7:30am ( All Welcome)
Make sure you bring your bathers for a Swim after
Workout starts at 7:30am ( All Welcome)
Make sure you bring your bathers for a Swim after
Friday 13th November 2015
NOTE: This is a scheduled “Back-off” week
1. Squat
EMOMx10: 1 Back Squat, across
2. Conditioning
8 rounds of :20s on, :10s off
Wall Balls, 30/20
SDHP, 42.5/30kg
Double Unders
Row, Calories
1. Squat
EMOMx10: 1 Back Squat, across
2. Conditioning
8 rounds of :20s on, :10s off
Wall Balls, 30/20
SDHP, 42.5/30kg
Double Unders
Row, Calories
Wednesday, November 11, 2015
Thursday 12th November 2015
Reminder All Thursady 12th November sessions are at The Box
7/197 Ingham Road
West End
NOTE: This is a scheduled “Back-off” week
Snatch 3 x 1 @85%
For time:
Row 1K
30 DL(100kg/70kg)
50 Pull-Ups
7/197 Ingham Road
West End
NOTE: This is a scheduled “Back-off” week
Snatch 3 x 1 @85%
For time:
Row 1K
30 DL(100kg/70kg)
50 Pull-Ups
Tuesday, November 10, 2015
Wednesday 11th November 2015
This is a scheduled "back off week" keep the volume low and intensity high
Snatch
5 x 5 Unbroken Power snatch , climbing
Whole life Challenge Workout
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
Snatch
5 x 5 Unbroken Power snatch , climbing
Whole life Challenge Workout
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
Monday, November 09, 2015
Tuesday 10th November 2015
Clean And Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
Conditioning
AMRAP 10:
Ascending Ladder by 2?s of:
OHS, 42.5/30kg
Box Jump Overs, 24/20'
Accessory Strength Work
FRONT RACK STEP UPS
4x8 Front Rack Step ups
Set up a stack of plates 12-20inch off the floor and do 8 step ups on one leg before moving to the next. Don?t push off the trailing leg.
Sunday, November 08, 2015
Monday 9th November 2015
CrossFit Liftoff Online competitions
https://games.crossfit.com/liftoff/register
For those officially registered come in during the Open box times to test your RM for Snatch and Clean & Jerk . The WOD will be done during class times on MOnday 9th November .
Scores are due before 5 p.m. PT on Monday = Tuesday 11am Nov. 9.; submit them through the submit scores link on Games.CrossFit.com/Liftoff.
To register go to https://games.crossfit.com/cf/login?returnTo=%2Fliftoff%2Fregister&flow=liftoff
The two workout options below, Rx'd or Scaled, apply to all three divisions (Open, Teenage, and Masters).
Rx'd
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb, F 105 lb
Scaled
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.
One rep as Rx’d will rank higher than the best scaled performance.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for men, and 47 kg for women, 43 kg for scaled men and 29 kg for scaled women.
https://games.crossfit.com/liftoff/register
For those officially registered come in during the Open box times to test your RM for Snatch and Clean & Jerk . The WOD will be done during class times on MOnday 9th November .
Scores are due before 5 p.m. PT on Monday = Tuesday 11am Nov. 9.; submit them through the submit scores link on Games.CrossFit.com/Liftoff.
To register go to https://games.crossfit.com/cf/login?returnTo=%2Fliftoff%2Fregister&flow=liftoff
The two workout options below, Rx'd or Scaled, apply to all three divisions (Open, Teenage, and Masters).
Rx'd
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb, F 105 lb
Scaled
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.
One rep as Rx’d will rank higher than the best scaled performance.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for men, and 47 kg for women, 43 kg for scaled men and 29 kg for scaled women.
Friday, November 06, 2015
Saturday 7th November 2015
1. “Haiti”
AMRAP 7
6 Muscle-Ups
11 Thrusters 115/75
3 minute rest and then…
2. “India”
AMRAP 7
18 Wall balls 20#/14# (10′ target)
12 Burpees
AMRAP 7
6 Muscle-Ups
11 Thrusters 115/75
3 minute rest and then…
2. “India”
AMRAP 7
18 Wall balls 20#/14# (10′ target)
12 Burpees
Thursday, November 05, 2015
Friday 7th November 2015
1. Conditioning
3 Rounds:
30 HPC, 95/65
30 Abmat Sit ups
30 Box Jumps, 24/20
2. Squat
EMOMx10: 1 Back Squat, across ( 1-2.5kg increase in the load you used last week
3 Rounds:
30 HPC, 95/65
30 Abmat Sit ups
30 Box Jumps, 24/20
2. Squat
EMOMx10: 1 Back Squat, across ( 1-2.5kg increase in the load you used last week
Wednesday, November 04, 2015
Thursday 5th November 2015
5:30am and 5:30pm session are at Aitkenvale Aquatics ( entry via Nathan st)
Bring swimmers and googles
Kids classes are still at CFNQ
Bring swimmers and googles
Kids classes are still at CFNQ
Tuesday, November 03, 2015
Wednesday 4th November 2015
1. Snatch
For time at 75% of 1RM
3 Snatches
1 minute rest
5 Snatches
2 minute rest
7 Snatches
3 minute rest
5 snatches
2 minute rest
3 Snatches
2. “Heather’s Hot Mess”
Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 70/52.5kg
9 Deficit HSPU 6/3″
9 Power Cleans, 70/52.5kg
9 Bar Muscle ups
9 Jerks, 70/52.5kg
9 Pistols (9/side)
9 KBS, 2/1.5
30m HS Walk
For time at 75% of 1RM
3 Snatches
1 minute rest
5 Snatches
2 minute rest
7 Snatches
3 minute rest
5 snatches
2 minute rest
3 Snatches
2. “Heather’s Hot Mess”
Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 70/52.5kg
9 Deficit HSPU 6/3″
9 Power Cleans, 70/52.5kg
9 Bar Muscle ups
9 Jerks, 70/52.5kg
9 Pistols (9/side)
9 KBS, 2/1.5
30m HS Walk
Monday, November 02, 2015
Tuesday 3rd November 2015
1. Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
20 Cal Row
2. Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.
3. Rowing
3x350m, :30 rest
Rest 2 mins
6x70m, 1 minute rest
rest 2 mins
3x350m, :30 rest
5 RFT:
10 1-arm DB P.Snatch, 70/50
20 Cal Row
2. Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.
3. Rowing
3x350m, :30 rest
Rest 2 mins
6x70m, 1 minute rest
rest 2 mins
3x350m, :30 rest
Sunday, November 01, 2015
Monday 2nd November 2015
1. Conditioning
7 Rounds:
11 Front Squats 61/42.5
10 Push Jerks 61/42.5kg
2. Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing
refer to 26.10.15 for Snatc
h Complex weights
3. Gymnastics
5×15 unbroken C2B Pull ups for time, rest as little as possible between sets.
7 Rounds:
11 Front Squats 61/42.5
10 Push Jerks 61/42.5kg
2. Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing
refer to 26.10.15 for Snatc
h Complex weights3. Gymnastics
5×15 unbroken C2B Pull ups for time, rest as little as possible between sets.
Friday, October 30, 2015
Saturday 31st October 2015
. Conditioning
“Bergeron Beep Test”
EMOM for as long as possible*:
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees
*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on…
“Bergeron Beep Test”
EMOM for as long as possible*:
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees
*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on…
Thursday, October 29, 2015
Friday 30th October 2015
1. Squat
EMOMx10: 1 Back Squat
2. Conditioning
AMRAP 10:
10 Power Snatch, 50/35kg
10 Box Jump Overs, 24/20
EMOMx10: 1 Back Squat
2. Conditioning
AMRAP 10:
10 Power Snatch, 50/35kg
10 Box Jump Overs, 24/20
Wednesday, October 28, 2015
Tuesday, October 27, 2015
Wednesday 28th October 2015
1. Squat
Work up to a single heavy Back Squat
2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters
3. Gymnastics
Muscle ups
Work up to a single heavy Back Squat
2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters
3. Gymnastics
Muscle ups
Monday, October 26, 2015
Tuesday 27th October 2015
1. Strength
1RM Jerk
2. Conditioning
AMRAP 12:
10 Jerks, 61/42.5kg
10 Toes to bar
30 Double unders
3. Rowing
100 Calories NOT for time
1RM Jerk
2. Conditioning
AMRAP 12:
10 Jerks, 61/42.5kg
10 Toes to bar
30 Double unders
3. Rowing
100 Calories NOT for time
Sunday, October 25, 2015
Monday 26th October 2015
Snatch
5 sets of:
Snatch Pull + Snatch + OHS, climbing
For Time:
50 Calorie Row
50 Abmat Sit ups
50 Deadlifts, 61/42.5kg
35 Calorie Row
35 Abmat Sit ups
35 Deadlifts, 61/42.5kg
20 Calorie Row
20 Abmat Sit ups
20 Deadlifts, 61/42.5
5 sets of:
Snatch Pull + Snatch + OHS, climbing
For Time:
50 Calorie Row
50 Abmat Sit ups
50 Deadlifts, 61/42.5kg
35 Calorie Row
35 Abmat Sit ups
35 Deadlifts, 61/42.5kg
20 Calorie Row
20 Abmat Sit ups
20 Deadlifts, 61/42.5
Saturday, October 24, 2015
Friday, October 23, 2015
Saturday 24th October 2015
“Fran”
21-15-9
Thrusters, 42.5/30kg
Pull ups
2. Midline Accessory Work
Accumulate 2 minutes of L-Sit
100 Hip Extensions
Break up as desired.
21-15-9
Thrusters, 42.5/30kg
Pull ups
2. Midline Accessory Work
Accumulate 2 minutes of L-Sit
100 Hip Extensions
Break up as desired.
Thursday, October 22, 2015
Friday 23rd October 2015
1. Clean Jerk
A. AMRAP in 2:00 of Clean and Jerks at 110/75kg
Rest 2-3 mins
B. AMRAP in 1:45 of Clean and Jerks at 102.5/70kg
Rest 2-3 mins
C. AMRAP in 1:30 of Clean and Jerks at 92.5/65
Rest 2-3 mins
D. AMRAP in 1:15 of Clean and Jerks at 82.5/61kg
Rest 2-3 mins
E. AMRAP in :45 of Clean and Jerks at 61/42.5
2. Squat
EMOMx10: 1 Back Squat, across
3. Rowing
2 rounds of:
4x500m at 2K Pace, :30 rest between efforts
3 min rest between rounds
A. AMRAP in 2:00 of Clean and Jerks at 110/75kg
Rest 2-3 mins
B. AMRAP in 1:45 of Clean and Jerks at 102.5/70kg
Rest 2-3 mins
C. AMRAP in 1:30 of Clean and Jerks at 92.5/65
Rest 2-3 mins
D. AMRAP in 1:15 of Clean and Jerks at 82.5/61kg
Rest 2-3 mins
E. AMRAP in :45 of Clean and Jerks at 61/42.5
2. Squat
EMOMx10: 1 Back Squat, across
3. Rowing
2 rounds of:
4x500m at 2K Pace, :30 rest between efforts
3 min rest between rounds
Wednesday, October 21, 2015
Thursday 22nd October 2015
Skill/ Technique/ Catch UP day
Working on rope climbs, kipping and Muscle up progressions today
Working on rope climbs, kipping and Muscle up progressions today
Tuesday, October 20, 2015
Wednesday 21st October 2015
1. “The Other Total”
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
2. Olympic Lifting
A. EMOMx5: 8 Power Snatches, 60% of 1RM
B. EMOMx5: 8 Clean and Jerks, 60% of 1RM
Monday, October 19, 2015
Tuesday 20th October 2015
Conditioning
200 double-unders
75-calorie row
50 DB Step-Ups, 20kg/ 12.5kg
2. Strength
5X10 Jerks from the floor, rest as needed between sets
3. Rowing
Men: 5x30 Calorie Row, 1 min rest between sets
Women: 5x25 Calorie Row, 1 min rest between sets
200 double-unders
75-calorie row
50 DB Step-Ups, 20kg/ 12.5kg
2. Strength
5X10 Jerks from the floor, rest as needed between sets
3. Rowing
Men: 5x30 Calorie Row, 1 min rest between sets
Women: 5x25 Calorie Row, 1 min rest between sets
Sunday, October 18, 2015
Monday 19th October 2015
Strength
Overhead Squat
5 x 1 : :10 hold lb
Snatch Balance
4 x 1 : climbing kg
High Hang Squat Snatch
3 x 1 : climbing kg
WOD
AMRAP 15:
5 Power Cleans, 70/50kg
5 Barbell Burpees
Overhead Squat
5 x 1 : :10 hold lb
Snatch Balance
4 x 1 : climbing kg
High Hang Squat Snatch
3 x 1 : climbing kg
WOD
AMRAP 15:
5 Power Cleans, 70/50kg
5 Barbell Burpees
Saturday, October 17, 2015
Friday, October 16, 2015
Saturday 17th October 2015
EMOMx20
4 rounds of: :45 on/:15 off
1. Max reps of Thruster 42.5/30kg
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Russian Kettle Bell Swings, 2/1.5
5. Rest
Wanting to Try CrossFit?,come join us today at 7:30am for a Fre Trial session
4 rounds of: :45 on/:15 off
1. Max reps of Thruster 42.5/30kg
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Russian Kettle Bell Swings, 2/1.5
5. Rest
Wanting to Try CrossFit?,come join us today at 7:30am for a Fre Trial session
Thursday, October 15, 2015
Friday 16th October 2015
Teams of 2 (1 athlete works at a time)
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes* (70/50kg)
2977 Meter Row “Cash-Out”
*Bear Complex – Power Clean + Front Squat + Push Jerk + Back Squat + Back Rack Jerk
Each movement is done independently – do not blend movements together (i.e. Thruster)
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes* (70/50kg)
2977 Meter Row “Cash-Out”
*Bear Complex – Power Clean + Front Squat + Push Jerk + Back Squat + Back Rack Jerk
Each movement is done independently – do not blend movements together (i.e. Thruster)
Wednesday, October 14, 2015
Thursday 15th October 2015
All Thursday 5:30am and 5:30pm CrossFit sessions are at Aitkenvale Aquatic again this week ( entry via Nathan St) . Bring your bathers and goggles.
Tuesday, October 13, 2015
Wednesday 14th October 2015
Strength
Work up to a heavy 3-rep Back Squat
Conditioning
AMRAP 10:
10 Power Snatch, 42.5/30kg
15 Calorie Row
Work up to a heavy 3-rep Back Squat
Conditioning
AMRAP 10:
10 Power Snatch, 42.5/30kg
15 Calorie Row
Monday, October 12, 2015
Tuesday 13th October 2015
5×5 Unbroken Power clean, climbing.
The rule today is you cann’t move your feet.
Conditioning
4 Rounds:
15 Box Jump (40/30)
400 Meter Run
Midline Accessory Work
3 rounds NOT for time of:
20 GHDSU
25 Hip Extensions
Sunday, October 11, 2015
Monday 12th October 2015
Snatch
Work through a complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
Barbell Conditioning
Teams of 3:
3 rounds for time of:
75 Front Squats, avg body weight – taken from the ground.
50 Bench Press, avg body weight
Only one team member and barbell can be moving at a time
Alternative
5k Row not for time
Work through a complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
Barbell Conditioning
Teams of 3:
3 rounds for time of:
75 Front Squats, avg body weight – taken from the ground.
50 Bench Press, avg body weight
Only one team member and barbell can be moving at a time
Alternative
5k Row not for time
Saturday, October 10, 2015
Friday, October 09, 2015
Saturday 10th October 2015
Solo
5 Rounds:
15 Chest to bar Pullups
500m Row
Or
As a pair
6 Rounds
10 pullups
200m Run each, relay style
5 Rounds:
15 Chest to bar Pullups
500m Row
Or
As a pair
6 Rounds
10 pullups
200m Run each, relay style
Thursday, October 08, 2015
Friday 9th October 2015
Squat
EMOMx10: 1 Back Squat, across
AMRAP 10:
10 SDHP, 50/35kg
10 Lateral BB Burpees
Rowing /Skill Work
Not for time:
1,000m Row
100 Double unders
750m Row
75 Double unders
500m Row
50 Double unders
EMOMx10: 1 Back Squat, across
AMRAP 10:
10 SDHP, 50/35kg
10 Lateral BB Burpees
Rowing /Skill Work
Not for time:
1,000m Row
100 Double unders
750m Row
75 Double unders
500m Row
50 Double unders
Wednesday, October 07, 2015
Thursday 8th October 2015
Pool Session for both 5:30am and 5:30pm at Aitkenvale Aquatics
(Aitkenvale State School, use Nathan st entrance for pool)
BYO Googles and kick boards if you have them
20min AMRAP
50m kickboard (kick only)
50m pool buoy (arms only)
50m Swim
(Aitkenvale State School, use Nathan st entrance for pool)
BYO Googles and kick boards if you have them
20min AMRAP
50m kickboard (kick only)
50m pool buoy (arms only)
50m Swim
Tuesday, October 06, 2015
Wednesday 7th October 2015
Strength
5×5 unbroken Hang Power Clean
Conditioning
ARMAP 10:
6 Power Cleans, 70/50kg
12 Box Jumps, 24/20
5×5 unbroken Hang Power Clean
Conditioning
ARMAP 10:
6 Power Cleans, 70/50kg
12 Box Jumps, 24/20
Monday, October 05, 2015
Tuesday 6th October 2015
Strength
Deadlift 5 rep Heavy
Push Press 5 rep heavy
EMOMx30:
Odd: 5 C2B Pullups + 10 Push ups + 15 Squats
Even: 15 Burpees
Deadlift 5 rep Heavy
Push Press 5 rep heavy
EMOMx30:
Odd: 5 C2B Pullups + 10 Push ups + 15 Squats
Even: 15 Burpees
Sunday, October 04, 2015
Monday 5th October 2015
JUST A REMINDER ONLY ONE SESSION AT 9AM DUE TO THE PUBLIC HOLIDAY
Snatch
Find your 1RM snatch
Clean And Jerk
Find Clean and Jerk 1RM
Conditioning
Five Rounds for time:
7 Squat Cleans, 70/50kg
14 kettlebell swings, 1.5/1-pood
Gymnastics
EMOM: 12
Odd: 20 second Hollow Hold + 40 Push-up Plank Hold
Even: Rest
Snatch
Find your 1RM snatch
Clean And Jerk
Find Clean and Jerk 1RM
Conditioning
Five Rounds for time:
7 Squat Cleans, 70/50kg
14 kettlebell swings, 1.5/1-pood
Gymnastics
EMOM: 12
Odd: 20 second Hollow Hold + 40 Push-up Plank Hold
Even: Rest
Saturday, October 03, 2015
Friday, October 02, 2015
Saturday 3rd October 2015
“Rene”
As a team
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
If you have a 20-lb. weight vest or body armor, wear it.
As a team
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
If you have a 20-lb. weight vest or body armor, wear it.
Thursday, October 01, 2015
Friday 2nd October 2015
Strength
3×2 Front Squat
2×3 Back Squat
3×2 Snatch Grip Push Press
2×3 Clean Grip Dead Lift
Midline Accessory Work
20 GHDSU
25 Hip Extensions
4 rounds for time
500 Meter Row or Run 400m
10 OHS (70/47.5kg)
3×2 Front Squat
2×3 Back Squat
3×2 Snatch Grip Push Press
2×3 Clean Grip Dead Lift
Midline Accessory Work
20 GHDSU
25 Hip Extensions
4 rounds for time
500 Meter Row or Run 400m
10 OHS (70/47.5kg)
Wednesday, September 30, 2015
Thursday 1st October 2015
Recovery Day
Goat Practice ( pick two gymnastic movements you need to improve and work on those)
Odd Object Conditioning
2 RFT:
100m Sled
200m KB Farmers Carry, 1.5/1 pood
Goat Practice ( pick two gymnastic movements you need to improve and work on those)
Odd Object Conditioning
2 RFT:
100m Sled
200m KB Farmers Carry, 1.5/1 pood
Tuesday, September 29, 2015
Wednesday 30th September 2015
Strength
EMOMx10: 2 Back Squat Across
Gymnastics Pushing
Hanstand Pushups Strict and Drills for strict
WOD
3 Rounds for time:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14lbs
Rest 2 minutes
EMOMx10: 2 Back Squat Across
Gymnastics Pushing
Hanstand Pushups Strict and Drills for strict
WOD
3 Rounds for time:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14lbs
Rest 2 minutes
Monday, September 28, 2015
Tuesday 29th September 2015
Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better.
Run
EMOMx24:
Odd: 200m
Even: Rest
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better.
Run
EMOMx24:
Odd: 200m
Even: Rest
Sunday, September 27, 2015
Monday 28th September 2015
2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 62.5/42.5kg
Ring Dips
3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 62.5/42.5kg
Ring Dips
3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.
Saturday 26th September 2015
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 24/20
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 24/20
Thursday, September 24, 2015
Friday 25th September 2015
Heavy 2-rep Front Squat
Back Squat 3 x 10
Pausing Clean Pull
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
Back Squat 3 x 10
Pausing Clean Pull
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
Wednesday, September 23, 2015
Thursday 24th September 2015
Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9?.
Record meters for each interval.
Gymnastics
5 sets Max Muscle ups in 30 seconds
5 sets of Max Rep Ring Muscle ups in :30 sec , rest as needed between sets
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9?.
Record meters for each interval.
Gymnastics
5 sets Max Muscle ups in 30 seconds
5 sets of Max Rep Ring Muscle ups in :30 sec , rest as needed between sets
Tuesday, September 22, 2015
Wednesday 23rd September 2015
Strength
5×5 Front Squat
Gymnastics
Ring Muscle ups
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
5×5 Front Squat
Gymnastics
Ring Muscle ups
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
Monday, September 21, 2015
Tuesday 22nd September 2015
Strength
4×10 Back Squat, climbing
WOD
Black And Blue
“Black and Blue”
5RFT:
10 Power Cleans, 60/42.5kg
10 Burpees
Finisher Rowing
4×10 Back Squat, climbing
WOD
Black And Blue
“Black and Blue”
5RFT:
10 Power Cleans, 60/42.5kg
10 Burpees
Finisher Rowing
Sunday, September 20, 2015
Monday 21st September 2015
Strength /Technique
Snatch Balance & Snatch
WOD
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters 70/52.5kg
Bar muscle-ups
Gymnastics skills Toes to Bar
Snatch Balance & Snatch
WOD
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters 70/52.5kg
Bar muscle-ups
Gymnastics skills Toes to Bar
Saturday 19th September 2015
Whole life Challenge Initial Workout
AMRAP in 11min
select from Run 400, 800 or 1200m
Or swim 100, 200, or 300m
then
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
AMRAP in 11min
select from Run 400, 800 or 1200m
Or swim 100, 200, or 300m
then
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
Friday 18th September 2015
Crossfit Total
1 Rep Max of:
Squat
Press
Deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).
1 Rep Max of:
Squat
Press
Deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).
Monday, September 14, 2015
Wednesday 16th September 2015
Whole life Challenge Initial Workout
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
Sunday, September 13, 2015
Monday 14th September 2015
For time:
100 double-unders
50-calorie row
25 step-ups with 20kg dumbbells to 24-inch box
Next Whole Life Challenge Kicks off on Saturday , Make sure you sign up for our team via http://www.whole.lc/wlcfall15/pt/cfnq
Friday, September 11, 2015
Saturday 12th August 2015
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday, September 10, 2015
Wednesday, September 09, 2015
Thursday 10th September 2015
For time:
21-15-9
Power Cleans 62.5/42.5kg
Front Rack Lunge 62.5/42.5kg
Push Jerks 62.5/42.5 kg
21-15-9
Power Cleans 62.5/42.5kg
Front Rack Lunge 62.5/42.5kg
Push Jerks 62.5/42.5 kg
Tuesday, September 08, 2015
Wednesday 9th September 2015
Strength
Shoulder Press
WOD
For time:
30 Bar over Burpees
30 Thrusters
30 Cal Row
Shoulder Press
WOD
For time:
30 Bar over Burpees
30 Thrusters
30 Cal Row
Monday, September 07, 2015
Sunday, September 06, 2015
WHOLE LIFE CHALLENGE Q& A NIGHT
Whole Life Challenge Q&A night
September 9th 6:45pm @ 7/197 Ingham Road, West End
Come join us , ask questions, and get prepared for the challenge kicking of 19th September 2015
Sign up for the challenge here http://www.whole.lc/wlcfall15/pt/cfnq
September 9th 6:45pm @ 7/197 Ingham Road, West End
Come join us , ask questions, and get prepared for the challenge kicking of 19th September 2015
Sign up for the challenge here http://www.whole.lc/wlcfall15/pt/cfnq
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