Monday 1st October

Strength:

In a 15min time cap complete the CrossFit Total:
1rm Back squat
1rm Shoulder press
1rm Deadlift

Rest 10mins

In consecutive stations:
2 mins max MU - 15points
2 mins max HSPU - 10p
2 min max GHD - 5p
2 mins max DU's - 1
(No rest between exercises)

Wod:

8min AMRAP
6 x Burpee over box Jump (Step Ups not allowed) (24/20)
10 x KB Swing 32/24

Results:

Friday 28 September

Skill:
10mins est max effort handstand hold free standing

Core Work:
50x hollow rocks

WOD:
Mary

20min amrap
5x HSPU
10x pistols
15x pull ups

Thursday 27 September

A) 10mins to establish max stoh

B) Front squat 3-3-3 set1 know set2 think set3 hope

WOD:

In a 15min window complete:
30x Squat Clean Thruster 75/50

On the turn of each minute do 3 burpees

Tuesday 25 September

Skill:
8x max effort back lever tuck if needed

Strength:
Shoulder press
5x5
2.5kg heavier then last week or 80%+5kg

Wod:
"5rds of

5x box jumps@36/28
400m run"

Monday 24 September

Skill:
OMEM For 10mins
Snatch Complex
1 x Snatch High Pull
1 x Hang Power Snatch
1 x OHS
1 x Squat Snatch

Strength:
5 x 3 Back Squat (+2kg)

Wod:
10rds
Row/Run 200m
25 x Push Ups
1 x Rope Climb

Friday 21 September

Strength:
OMEM for 10mins 1-beginner, 2-intermed, 3-advan x wall climbers

Skill:

10 rds of 1xtuck, 1x k2e, 1x t2b, 1x bar muscle up attempt

WOD:
"For time:
7x wall balls 9/7
7x burpees
300 double unders

Everytime you break on double unders perform a set of wall balls and burpees before continuing"

Thursday 20 September

A) 5min window est max clean
B). Overhead squat 5-5-5 set1 know, set2 think, set3 hope.
WOD). 20min time cap: In pairs complete 10rds of 15 overhead squats@40/30 run 400m

Alternate each rd

Tuesday 18 September

A)
OMEM 2 x Bear Complex 60/40

B)
Shoulder press 5x5 +2.5kg from last week or 80%+2.5kg

WOD:
12 min AMRAP
4 x TGU (24/16)
6 x Strict HSPU
8 x Muscle Ups

Results:

Monday 17 September

Skill:
10mins to establish max power snatch+2ohs

Strength:
Back squat 5x3
2.5kgheavier then last week or 85%+2.5kg

Wod:
Within a 12min time cap:
In pairs
'Overweight Karen'
Complete 200 wall balls.
Wall balls can only be completed while partner holds 150/90kg in a deadlift position

Results:

Friday 14 September

A) HSPU 5x max effort 2plates under head for beginner, no plates for intermediate, 2 plates under each hand for advanced, 2mins rest between each

B) 3rds 10x v-ups, 10x tuck ups, 5x leg circles clockwise and 5 anti clockwise

WOD:

12min amrap

5x deadlift 120/80
10x Bar facing burpee

Thursday 13 September

Skill:
15min est max for the complex deadlift-touch and go clean-front squat-push jerk-split jerk

Strength:
Front squat 3x5@85% 1rm

Wod:
"Tabata This

Pull ups
Ring dips
T2b
Front squat 20/10

8 intervals of 20:10 on each"

Tuesday 11 September

Skill:
10 minute muscle up practice if you have them 3x max effort attempts inside the window

Strength:
Pressing Volume 5x5@80% 1rm

Wod:
4rds for time

10x stoh@40/25
20x kettle bells swings
30x double unders
1min rest"

Monday 10 September

Today sees the start of DWF prep

A) in a 10min time cap establish a 1rm hang snatch (power or squat is acceptable)

B) 5x3 back squat @85% 1rm3mins rest between sets

C) in pairs for time:60x back squats@60/40, 120x overhead walking lunge (20/10 plate), 180x Burpeee finish each rep with a 2 foot landing on the plate. Only 1 person can work at a time - 20min time cap

Results:

Saturday 8 September

Warm Up

Whittan

(30min time cap)
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Cool Down

Friday 7 September

Warm Up
5-4-3-2-1
HSPU
Muscle Up

WOD:
50-40-30-20-10
OHS
Double Unders

Cool Down

Thursday 6 September

Warm Up
3rds
10 x KB X Swings
10 x Burpees
10 x Pistols

WOD:

Murph (30min time cap)

1 Mile run
100x Pull Ups
200x Push Ups
300x Squats
1 mile run

Cool Down

Tuesday 4 September

Warm Up

2 rds

10 x Strict Pull Ups
10 x Press Ups
10 x Ring Dips
10 x GHD

Wod:

In a 20minute window
Row 2k
Complete 200 double unders
In remaining time as many wall balls as possible
Score is wall balls

Cool Down

Monday 3 September

Warm Up

Filthy Fifty (30min time cap)
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Cool Down

It got a little Crazy tonight:

Results: