- 2017

MONDAY 22 OCTOBER | LABOUR DAY

17 October 2018|

- 2017

THURSDAY 18 OCTOBER

17 October 2018|

2018 CrossFit Team Series Event 6

50 Cal. row
25 Handstand push up

2 rounds (20 minute cap)

For detailed description check the zen planner app

- 2017

WEDNESDAY 17 OCTOBER

16 October 2018|

2 Bar muscle up progressions
3 Squat snatch

1 round every minute for 8 minutes
Those doing Rx can build up weight and progress to bar muscle ups during the 8 minutes

CrossFit Team Series Event 5

Bar muscle-up
Squat snatch (42.5/30)

10-9-8-7-6-5-4-3-2-1 rep (20 minute cap)

For detailed description check the zen planner app

- 2017

TUESDAY 16 OCTOBER

15 October 2018|

GYMNASTICS
Handstand roll out
Ring holds

4 rounds

WOD
2018 CrossFit Team Series Event 4

50 Double under (each)
15m Single arm overhead dumbbell lunge (22.5/15)

5 rounds (15 minute cap)

For detailed description check the zen planner app

- 2017

MONDAY 15 OCTOBER

14 October 2018|

STRENGTH
Front squat
4 x 3 rep

WOD ‘CrossFit Team Series Event 3’
Pull up
Deadlift (102/70)
21, 15, 9 rep (15 minute cap)

For detailed description check the zen planner app.
(more…)

- 2017

SATURDAY 13 OCTOBER

12 October 2018|

STRENGTH
Weighted push up
4 x 3 rep

WOD ‘Partner Workout’
40 Dumbbell push press (22.5/15)
30 Partner sit up
Run 200
5 rounds (15 minute cap)
(more…)

- 2017

FRIDAY 12 OCTOBER

11 October 2018|

Spend 15 minutes building up to a heavy squat clean

WOD ‘CrossFit Team Series Event 2’
Complete as many reps as possible in 7 minutes following this pattern:
20 squat clean (60/42.5)
20 squat clean (84/57.5)
20 squat clean (100/70)

This workout is intended to be done with a partner, synchronising the reps. Your partner doesn’t need to be using the same weight, just similar load relative to strength. The first weight should be reasonably light, second weight challenging but able to complete in 2-3 minutes, third weight heavy singles.
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- 2017

THURSDAY 11 OCTOBER

10 October 2018|

Snatch
5, 5, 3, 3, 1, 1 rep

Consecutive reps, building up to heavy singles

WOD ‘CrossFit Team Series Event 1’
Complete as many reps as possible in 7 minutes of:
Bar-facing burpee

This is event 1 of the CrossFit team series. A bunch of workouts designed to be done with a partner. Bring a partner along or we’ll team you up with someone!
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- 2017

WEDNESDAY 10 OCTOBER

09 October 2018|

One arm row
4 x 3 rep

WOD
10 Strict knee to elbow
3 Wall walk
20 minutes, as many rounds as possible
(more…)

- 2017

TUESDAY 9 OCTOBER

08 October 2018|

GYMNASTICS
Handstand roll out
Rope climb
10 minutes

WOD
10 Back squat (60/42.5)
100m Sprint
Rest 30 seconds
10 rounds (20 minute cap)
(more…)

- 2017

MONDAY 8 OCTOBER

07 October 2018|

WOD
20 push press (60/42.5)
Max-rep weighted pull up (22.5, 17.5, 12.5, 10.5/12.5, 10, 7.5, 2.5)
3 minutes, rest 2 minutes between rounds, 5 rounds

Each round, decrease weight on the pull up. Like last weeks workout with the HSPU variations, you can scale down to movements that suit you. Initial rounds could be with a pull up band and moving onto kipping pull up or jumping.
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- 2017

SATURDAY 6 OCTOBER

05 October 2018|

15 minutes to find heaviest 5rep squat snatch

WOD ‘Partner Relay’
5 Squat snatch
10 Burpee
Run 200
5 rounds each
(more…)

- 2017

FRIDAY 5 OCTOBER

04 October 2018|

WOD
Deadlift
5 x 5 rep

Optional Finisher
15 Wall ball
10 Pull up
5 rounds (10 minute cap)
(more…)

- 2017

THURSDAY 4 OCTOBER

03 October 2018|

Turkish get up
3, 2, 1, 1 rep

WOD
25 Calorie row
25 Burpee
4 rounds (18 minute cap)

Scale the cal/burpee volume to finish the first round under 4 minutes.
(more…)

- 2017

WEDNESDAY 3 OCTOBER

02 October 2018|

3 Cleans every minute
Practice HSPU progressions in remaining time
8 minutes

WOD
5 ring handstand push up
5 squat clean (84/56)
10 strict handstand push up
10 squat clean (70/47.5)
20 handstand push up
20 squat cleans (60/42.5)
40 ring dip
40 squat clean (42.5/30)
20 minute cap

Scale the handstands to take you through 3 progressions that get easier as the reps increase. We’ll find your squat clean weight during the EMOM warm up.
(more…)

- 2017

TUESDAY 2 OCTOBER

01 October 2018|

WOD
Split jerk
7 x 1 rep

We will be doing these from the squat racks, building weight up each set with a 3 minute rest.

Optional Finisher
50 Manmaker (15/10)
10 minute cap
(more…)

- 2017

MONDAY 1 OCTOBER

30 September 2018|

GYMNASTICS
Handstand roll out
Rope climb
10 minutes

WOD
100 squat
4 Rope climb
75 squat
3 Rope climb
50 squat
2 Rope climb
25 squat
1 Rope climb
18 minute cap
(more…)

- 2017

SATURDAY 29 SEPTEMBER

28 September 2018|

Weighted push up
One arm row
4 x 3 rep

WOD ‘Partner Workout’
40 Dumbbell thruster (22.5/15)
40 Pull up
40 Sit up
3 rounds (20 minute cap)
(more…)

- 2017

FRIDAY 28 SEPTEMBER

27 September 2018|

WOD
With a running clock, every minute perform 1 lift and add 5kg (women increase by 2.5kg)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Optional Finisher
Row 2k
(more…)

- 2017

THURSDAY 27 SEPTEMBER

26 September 2018|

STRENGTH
Front Squat
3,2,1,1 rep

WOD
Run 800
50 Box jump
3 rounds (18 minute cap)
(more…)

- 2017

WEDNESDAY 26 SEPTEMBER

25 September 2018|

WOD ‘Nate’
2 Muscle up
4 Handstand push up
8 Kettlebell swing (32/24)
20 minutes, as many rounds as possible.

We’ve got scaling options for the muscle ups and handstand push up.

Compare to: 09/02/2018
(more…)

- 2017

TUESDAY 25 SEPTEMBER

24 September 2018|

WOD
Snatch
6 x 2 rep

Increase weight for every set to find your heaviest set of 2.

Optional Metcon
100 burpee
(more…)