Wednesday, December 30, 2015

Thursday 31st December 2015

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

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

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

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

Sunday 27th December 2015

Rest Day

Saturday 26th December 2015

Run 5km

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.

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

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

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″)

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

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.

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

Monday, December 14, 2015

Tuesday 15th December 2015

1. Conditioning
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

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

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

Thursday 10th December 2015

technique day

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.

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

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

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

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.

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

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

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

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

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.

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

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

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

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

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.



Sunday 22nd November 2015

Rest Day

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.

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

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

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

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



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


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


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

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

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.

Sunday 8th November 2015

REST DAY

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

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

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

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



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

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 Snatch Complex weights

3. Gymnastics
5×15 unbroken C2B Pull ups for time, rest as little as possible between sets.

Sunday 1st November 2015

Rest Day

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…

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


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

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

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

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.

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

Wednesday, October 21, 2015

Thursday 22nd October 2015

Skill/ Technique/ Catch UP day

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

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



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

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)

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

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

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

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

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


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


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


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

Saturday, October 03, 2015

Sunday 4th October 2015

REST DAY



This weeks Whole Life Challenge Life style challenge is SLEEP

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.

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)




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

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





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





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.

Sunday 27th September 2015

Rest Day

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

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

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



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

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

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

Sunday 20th September 2015

Rest Day

Just a reminder that a new training cycle kicks off tomorrow

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

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).

Thursday 17th September 2015

Goat Day,
Use today to practice things you need to work on

Monday, September 14, 2015

Tuesday 15th September 2015

Chelsea
Each min on the min for 30 min
5 Pull-ups
10 Push-ups
15 Squats

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

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

Sunday 13th September 2015

Rest Day

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.

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

Tuesday, September 08, 2015

Wednesday 9th September 2015

Strength
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


Monday 7th September 2015

Strength
Deadlift

WOD
For time:
2000m row
200 Double unders
2km run