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…

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

Thursday 29th October 2015

recovery Day

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

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

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

Sunday 25th October 2015

REST DAY

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.

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

Thursday 22nd October 2015

Skill/ Technique/ Catch UP day

Working on rope climbs, kipping and Muscle up progressions today

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

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

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

Sunday 18th October 2015

Rest Day

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

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)

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.

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

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

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

Sunday 11th October 2015

Rest Day

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

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

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

Wednesday 7th October 2015

Strength
5×5 unbroken Hang Power Clean

Conditioning

ARMAP 10:
6 Power Cleans, 70/50kg
12 Box Jumps, 24/20

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

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

Sunday 4th October 2015

REST DAY



This weeks Whole Life Challenge Life style challenge is SLEEP

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.

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)