- 2017

SATURDAY 25 MAY

24 May 2019|

WOD

Tabata row
Tabata squat
Tabata pull-up
Tabata push-up
Tabata sit-up

1 Minute rest between exercises

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

- 2017

FRIDAY 24 MAY

24 May 2019|

Warm up with
Scales
Plank test
L sits
Inversions
Mobility work

WOD

‘Fran’

Thruster (42.5/30)
Pull up

21, 15, 9 reps for time (10 minute cap)

Compare to: 10/11/2017

This is probably CrossFit’s most famous workout. Not so tough if you’re new, its a workout that gets worse the faster you go…

- 2017

THURSDAY 23 MAY

22 May 2019|

WOD

‘CrossFit Total’
Back Squat
Shoulder press
Deadlift

3 attempts at each lift, highest weight successfully lifted for each exercise goes towards your final score.

Compare to: 16/04/19

The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3 or 5 reps for each exercise.

For scaling and detailed description, see the Zen Planner app.

- 2017

WEDNESDAY 22 MAY

21 May 2019|

WOD

30m Legless rope climb in as few sets as possible.

We’ll set a bottom mark and 1m increments. Legless climb up, then you can use legs to assist descent, then legless back up to continue same ‘set’. We’ll record number of sets to complete 30m, plus total time to complete. Scaled options are using legs to assist climb and from lying to standing.

L-sit accumulated for 2 minutes, in as few sets as possible.

We’ll also have a rope sled pull to replicate the muscles used in a legless rope climb, for those who want extra work.

 

- 2017

TUESDAY 21 MAY

20 May 2019|

WOD

15 Clean (60/42.5)
15 Thruster
Row 1000m

3 rounds (30 minute cap)

For scaling and detailed description, see the Zen Planner app.

- 2017

MONDAY 20 MAY

20 May 2019|

WOD

Dumbbell Farmers Carry

Round 1;
Using 22.5/15kg dumbbells, farmers walk as far as possible, without dropping. (up to 400m)

This is a baseline grip stamina test which may be tested again in future.

Keep your chest high, core engaged and use hook grip

Round 2;
Using heaviest dumbbells possible, farmers walk 400m without dropping. If you achieved 400m in option A, go heavier, otherwise choose a weight you think you can achieve 400m.

10 minutes of handstand descent practice

Optional finisher;

100 Burpee

- 2017

SATURDAY 18 MAY

17 May 2019|

WOD
21 Bench press (61/43)
15 Pull-up
Run 400m
4 rounds (20 minute cap)

Aim to be able to complete the first set of bench press unbroken. Can be modified to dumbbell floor press.

Partner Option:
40 Bench press
30 Pull up
Run 400
4 rounds (25 minute cap)

Partner A must be doing sit-ups while partner B does pull-ups. Switch as needed.
(more…)

- 2017

FRIDAY 17 MAY

16 May 2019|

Strict Press
3 x 3 rep

Push Press
3 x 3 rep

WOD
Tabata squats
8 x rounds
Score is round with lowest reps.

L-sit for 2 minutes, in as few sets as possible

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 16 MAY

15 May 2019|

WOD
Run 5k or Row 5k
30 minute cap

Choose whichever option sounds worse. We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to colonial road and back. The run can be scaled to a shorter distance or a split of rowing and running if required.

Compare to: 29/04/19

‘Odd Object Carries’
Single arm KB overhead (1 length per arm)
Single arm KB at side (heavier)
Arms extended in front of body with KB
Sandbag at chest
Single arm barbell at side
2 lengths of gym per exercise. Complete extra rounds if time allows

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 15 MAY

14 May 2019|

WOD
1 Strict pull-up, 2 Push-up, 3 Squat
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc…
12 minutes, as many reps as possible

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

Compare to: 21/01/2019

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 14 MAY

13 May 2019|

WOD
Back Squat
5 x 1 rep

Then coach led;

Controlled handstand descents
Scales
Plank holds
L-sits
Mobility
For 5 minutes each.

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

MONDAY 13 MAY

12 May 2019|

Peg board progressions
Bar front levers and ‘ice cream maker’

WOD
7 Left-arm dumbbell row (22.5/15)
7 Right-arm dumbbell row
21 Dumbbell bench press
Row 500
5 rounds (25 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

SATURDAY 11 MAY

10 May 2019|

WOD
5 Strict muscle-up
20 Walking lunge
12 minutes, as many rounds as possible

Then, coach led practice of;

Stretching
Plank holds
L-sits
Scales
Handstand descents

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

FRIDAY 10 MAY

09 May 2019|

WOD
Clean and Jerk
5 x 1 rep

Then, practice for 5 minutes each, in any order:

Stretching
Plank holds
L-sits
Scales
Handstand descents
(more…)

- 2017

THURSDAY 9 MAY

08 May 2019|

WOD
5 Strict L pull-up
10 Ring dip
15 Single-leg squat
20 minutes, as many rounds as possible

This is a very high skill gymnastics workout, but also very easily modified to suit your ability level. See a coach for options that suit you.

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 8 MAY

07 May 2019|

WOD ‘Fight Gone Bad’
Wall ball
Sumo deadlift high pull (35/25)
Box jump (50/40cm)
Push press (35/25)
Rower (calories)
3 rounds

A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds. Count reps (calories for rower) and the total of all 3 rounds is your score.

Compare to: 15/02/19

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 7 MAY

06 May 2019|

WOD
Row 500m
100 Double-under
20 Thruster (30/20)
3 rounds
(more…)

- 2017

MONDAY 6 MAY

05 May 2019|

WOD ‘CrossFit Total’
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight successfully lifted goes towards your final score.

Compare to: 16/04/19

The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3 or 5 reps for each exercise.

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

SATURDAY 4 MAY

03 May 2019|

WOD
12 minutes of stretching/mobility focus
12 minutes of L-sits
12 minutes of Handstands
12 minutes of Plank
12 minutes of Scales
(more…)

- 2017

FRIDAY 3 MAY

02 May 2019|

WOD
Row 1000m
50 Strict Pull-up
Row 1000m
100 Push-up
Row 1000m
150 Squat
30 minute cap

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 2 MAY

01 May 2019|

3 Kettlebell windmill
Hollow holds
15m Dumbbell suitcase carry
3 rounds

WOD
12 Left-hand Turkish Get-up (22.5/15)
12 Right-hand Turkish Get-up
3 Legless rope climb
3 rounds (25 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 1 MAY

30 April 2019|

Power Clean
4 x 2 rep

WOD
9 Deadlift (60/42.5)
5 Squat Clean
3 Thruster
5 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)