- 2017

THURSDAY 16 AUGUST

15 August 2018|

WOD
2 Snatch
10 GHD sit up
30 Double under
6 rounds, 1 exercise every minute

Today is a good opportunity to get some practice on the GHD, and also those double unders. Snatch weight can be built up over the 6 rounds.

- 2017

WEDNESDAY 15 AUGUST

14 August 2018|

Turkish get up 3, 2, 1, 1

Increase weight each set

WOD
7 handstand push up
1 rope climb

10 minutes, as many rounds as possible

- 2017

TUESDAY 14 AUGUST

13 August 2018|

WOD
25 squat
Max reps of clean and jerk (70/47.5)

10 rounds of 1 minute, rest 2 minutes between rounds.

Scale the squats if required to complete within 40 seconds. The weight you use should allow a few touch and go reps.
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- 2017

MONDAY 13 AUGUST

12 August 2018|

WOD

‘Erin’
15 Dumbbell split clean (20/12.5)
21 Pull up

5 rounds (20 minute cap)

This is intended to be a shorter, higher intensity ‘Hero’ workout. Scale cleans to complete in 1 or 2 sets, pull ups max of 3-4 sets.
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- 2017

SATURDAY 11 AUGUST

10 August 2018|

WOD

100 Sandbag lifts over shoulder

In a group of 2-4, complete as fast as possible

‘Partner workout’

Row 600
60 Wall ball
30 Toe to bar
30 Burpee box jump over

Tag your partner for each changeover

3 rounds (22 minute cap)
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- 2017

FRIDAY 10 AUGUST

09 August 2018|

WOD

Back squat 4 x 3 rep
Thruster 4 x 3 rep
L sit, 4 rounds of max hold

A double strength session today, followed by gymnastics hold. Warm up well before work sets, we’ll take the average across all 4 sets.
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- 2017

THURSDAY 9 AUGUST

08 August 2018|

GYMNASTICS
Ring holds
Handstand roll out

10 minutes

WOD
15 Hip-back extension
3 Strict muscle-up

7 rounds

This workout will focus on quality movement and strength. Don’t underestimate the hip-back extensions, the volume of them is high, we’ll have option of scaling with barbell Good Mornings. For the muscle ups, we’ll have a few strict muscle up progressions to work through.
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- 2017

WEDNESDAY 8 AUGUST

07 August 2018|

WOD

Front squat 3, 3, 3, 3, 3.

We’ll be recording the average across 5 work sets, build to your first heavy set.

Optional finisher;
50 Wall ball
50 Kettle bell swing

No times recorded, work on quality reps, the intensity focus today is front squat strength!
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- 2017

TUESDAY 7 AUGUST

06 August 2018|

WOD
15m Dumbbell overhead walking lunge (25/17.5)
25 GHD sit up

4 rounds (15 minute cap)

Because of space required we’ve modified the overhead lunges from 60kg barbell to dumbbells (x2) The lunges should be heavy enough that you can just finish the first round unbroken.
There are a lot of GHD sit ups, if you haven’t been doing many recently, try just 10-15 per round and make up reps with ab mat sit ups.
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- 2017

MONDAY 6 AUGUST

05 August 2018|

WOD
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

50 minute cap

This workout is an extended version of the one we did a couple of Mondays ago. This time there’s an extra mile run and 2000m on the rower.

Predicted finish times will be 40-50 minutes. If you’re unable to finish in that time, you can scale to 1500m row and 1k run.
We’ve only got 10 rowers, so if we have over 10 in a class, the ones who have booked first will have right of way on them. I suggest you book early.
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- 2017

SATURDAY 4 AUGUST

03 August 2018|

The 2018 CrossFit games is on this weekend!! Watch all the action live at games.crossfit.com

Strength:

  • Barbell row
  • Weighted dip
  • 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Power clean (50/35)
  • 40 Push press
  • 80 Double under
  • 40 Wall ball
  • Every time reps are broken, team does 3 burpee

18 minutes, as many rounds as possible

Compare to: 23/07/2016
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- 2017

FRIDAY 3 AUGUST

02 August 2018|

WOD

10 Dumbbell power snatch (25/17.5), left arm
10 Single-arm overhead squat, left arm
10 L pull-up
10 Dumbbell power snatch, right arm
10 Single-arm overhead squat, right arm
10 L pull-up

3 rounds (22 minute cap)

There’s a lot of core stabilizing in todays workout, the single arm overhead squat will also challenge your flexibility. Intensity isn’t as high today as the last couple of days, you can slow things down a bit and focus on the challenging movements.
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- 2017

THURSDAY 2 AUGUST

01 August 2018|

GYMNASTICS
Rope climb
Ring holds
Handstand roll out

10 minutes

WOD
5 Deadlift (125/84)
10 Burpee

5 rounds (7 minute cap)

This is another fast paced workout, you should be constantly moving and having fast transitions between exercises. The deadlifts should be heavy but at a weight that you can do unbroken for all 5 rounds. Move as fast as you can while maintaining good form.
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- 2017

WEDNESDAY 1 AUGUST

31 July 2018|

Hang squat snatch

1 every 30 seconds, 8 minutes

You can increase the weight over the 8 minutes and should be well prepared for the overhead squats in the workout.

WOD
50 double under
10 overhead squat (60/40)

7 minutes, as many rounds as possible.

This workout is similar to what we did on Friday with the 200m row. Scale the double unders to 25 if your PB is about 20-50. If you’re still learning, do 25 singles. The overhead squat should be a weight you can easily do unbroken. The focus is intensity, move quickly between exercises, put your drink bottle away, chalk before the workout, not during…you should have nothing left after the 7 minutes.
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- 2017

TUESDAY 31 JULY

30 July 2018|

Clean & Jerk

1 every 30 seconds, 8 minutes.
Build up to a heavy weight, ensure you get some squat cleans in to prepare for the wod.

WOD
30m handstand walk
9 squat clean (84/60)
25m handstand walk
12 squat clean
20m handstand walk
15 squat clean
10m handstand walk

18 minute cap

Focus for the workout today is more on skill than speed. The squat clean should be heavy and challenging. We’ve got handstand walk scaling options.
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- 2017

MONDAY 30 JULY

29 July 2018|

WOD ‘Gunny’
1 mile weighted run
50 push up
50 sit up
1 mile weighted run
50 push up
50 sit up
1 mile weighted run
40 minute cap

Wear a weight vest, loaded pack or whatever is needed to load yourself with 20kg for the runs. The run in this workout is designed to be a ‘burden’ run. A coach will find something for you to carry. You can shorten the run if required.
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- 2017

SATURDAY 28 JULY

27 July 2018|

STRENGTH
Front squat
5 x 5 rep

We’re taking the average across all 5 sets so make sure they’re all heavy. No building to 1 heavy set.

Optional Partner Workout
100 Burpee*
10 minute cap

*Partner does overhead barbell hold (60/40) for burpees to count
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- 2017

FRIDAY 27 JULY

26 July 2018|

STRENGTH
Snatch
1 every 30 seconds, 12 minutes

Build weight up if form is consistent and everything is feeling good. You should expect to use about 50-70% of your PB.

WOD
Row 200
50 Double under
7 minutes, as many rounds as possible

If you’re confident you can achieve 50+ unbroken, go Rx. If you can usually do about 20, do 25 per round. All others can do 30 singles. Today is not a workout to do double under practice. If you’re doing singles, you should really be giving the row 100%.
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- 2017

THURSDAY 26 JULY

25 July 2018|

WOD
Weighted dip 3-2-2-1-1-1-1 rep
Bench press 3-2-2-1-1-1-1 rep
Turkish get-up 3-2-2-1-1-1-1 rep

Those of you who are strong enough can load up the weighted dips, for others, today could be your first body weight dip. We have modifications available for the bench press. We finish with the Turkish get up which you may find will get your heart rate up.
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- 2017

WEDNESDAY 25 JULY

24 July 2018|

WOD ‘Hotshots 19’
30 squat
19 power clean (60/40)
7 strict pull up
Run 400
6 rounds (40 minute cap)

This is a high volume workout. To finish under 40 minutes you can decrease the total rounds and barbell weight.
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- 2017

TUESDAY 24 JULY

23 July 2018|

WOD
Overhead Squat
7 x 1 rep

Spend about 10 minutes building to around 80% before counting set 1. From set 1 it’s 1 rep every 3 minutes. Increase weight each set and aim to reach your PB about set 5 or 6.  If mobility limits the load you can increase reps per set and focus on improving technique.

‘Partner Workout’
Sandbag hold (70/40)
120 sit ups
8 minute cap

One person must be holding a sandbag in front at chest/waist height for sit up reps to count. If you did yesterdays workout and you’re planning to train tomorrow, you can skip the partner workout.
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- 2017

MONDAY 23 JULY

22 July 2018|

GYMNASTICS
Tabata handstands

WOD
2000 metre row
1 mile run
2000 metre row
30 minute cap

You can reduce the distance of the row and/or the run to keep the workout under the 30 minute cap.
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