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
Monday, November 30, 2015
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.
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