- 2017

WEDNESDAY 27 MARCH

26 March 2019|

WOD
Deadlift
5-5-3-3-3-1-1-1-1 rep

Rest 2-3 minutes each set, aim to increase weight every set.

Optional Finisher
30m Inch worm
30m Crab walk
30m Bear crawl
2 rounds (10 minute cap)

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

- 2017

TUESDAY 26 MARCH

25 March 2019|

Front Scale Practice
10 minutes

Back Scale Practice
10 minutes

WOD
Row 5000m
25 minute cap

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

- 2017

MONDAY 25 MARCH

24 March 2019|

WOD ‘ CrossFit Open Workout 19.5’
Thruster (43/29)
Chest-to-bar pull-up
33-27-21-15-9 rep (20 minute cap)

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

- 2017

SATURDAY 23 MARCH

22 March 2019|

5 x Thruster
10 x C2B progression
EMOM 4 rounds (8min)

Coaches will be going over thruster efficiency, as well as timing of your breathing. C2B will be increasing in skill level each round.

Partner WOD
Run 300m relay each
4 rounds
Row 200m each
4 rounds
*max synchro burpees until cap
18 minute cap

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

- 2017

FRIDAY 22 MARCH

21 March 2019|

Coach led foam rolling & trigger ball work
10 minutes

WOD
5 Strict Pull-up
10 Push-up
15 Squat
20 minutes, as many rounds as possible

If your strict movements are advanced, read below:
If you can finish 8 rounds of the above by 5:00, switch to:
10-20-30 rep for 4 rounds.
If you can finish 4 rounds of 10-20-30 rep by 10:00, switch to:
20-40-60 rep for 2 rounds.
If you can finish 2 rounds of 20-40-60 rep by 15:00, switch to:
40-80-120 rep, then stop.
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- 2017

THURSDAY 21 MARCH

21 March 2019|

Single Leg Romanian Deadlift
4 x 3 rep

WOD
1 minute Handstand hold
2 minute Wall balls
3 rounds

You can scale this workout by doing handstands against the wall. They’ll still be tough if you push hard on the wall balls. In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.
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- 2017

WEDNESDAY 20 MARCH

19 March 2019|

WOD
Jerk
5, 5, 3, 3, 3, 1, 1, 1, 1 rep

Rest 2 minutes between sets, can be increased to 3 minutes in the 1’s.

Optional Finisher
10 Clean and Jerk (35/25)
30 Situp
8  Clean and Jerk
20 Situp
6  Clean and Jerk
10 Situp
10 minute cap

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

- 2017

TUESDAY 19 MARCH

18 March 2019|

WOD
Row 5k
25 minute cap

Compare to 19/02/19

Optional Finisher ‘ Core anti-rotation’
Pallof press 10 each side
30 second prone hold
kettle bell single arm farmers carry 15 m each arm
3 rounds

Should take around 10 minutes.

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

- 2017

MONDAY 18 MARCH

17 March 2019|

WOD ‘CrossFit Open Workout 19.4’
10 Snatch (43/29)
12 Bar-facing Burpee
3 rounds

Rest 3 minutes, then

10 Bar muscle-up
12 Bar-facing burpee
3 rounds (12 minute cap)

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

- 2017

SATURDAY 16 MARCH

15 March 2019|

Coach Matt Piggin’s annual birthday workout;

1 minute of max wall balls (12/9)

WOD
Overhead squat
5, 5, 3, 3, 3, 1, 1, 1, 1 rep

2 minutes rest between sets, aim to increase weight every set

Optional Finisher
Power snatch (42.5/30)
Bar facing burpees

Give a few rounds a go in preparation for Monday!
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- 2017

FRIDAY 15 MARCH

14 March 2019|

Front squat
4 x 3 rep

WOD
3 Legless rope climb
20 Dumbbell snatch, alternating arms (30/20)
5 rounds (20 minute cap)

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

- 2017

THURSDAY 14 MARCH

13 March 2019|

10 minutes of double under tips and handstand hold position work

WOD
50 Double-under
2 minute Handstand hold (accumulated)
35 Sit-up
3 rounds (30 minute cap)

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

- 2017

WEDNESDAY 13 MARCH

12 March 2019|

WOD
Clean & Jerk
5-5-3-3-3-1-1-1-1 rep

5s and 3s are consecutive reps, 2-3 minutes rest between sets.

Optional Finisher
Dumbbell front squat (15/10)
Dumbbell push up
Kettle bell swing (24/16)
21, 15, 9 rep (8 minute cap)

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

- 2017

TUESDAY 12 MARCH

11 March 2019|

WOD
21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees
3 rounds (30 minute cap)

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

- 2017

MONDAY 11 MARCH

10 March 2019|

WOD ‘CrossFit Open Workout 19.3’
61 m Dumbbell overhead lunge (22.5/15)
50 Dumbbell box step-up
50 Strict handstand push-up
61 m handstand walk
10 minute cap

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

- 2017

SATURDAY 9 MARCH

08 March 2019|

Strict HSPU and overhead dumbbell lunge practice

WOD ‘Strict Fran’
Thruster (42.5/30)
Strict pull up
21, 15, 9 rep (15 minute cap)

Partner Option
Thruster (42.5/30)
Strict pull up
42, 30, 18 rep (20 minute cap)

Share reps.

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

- 2017

FRIDAY 8 MARCH

07 March 2019|

WOD
Deadlift
5, 5, 3, 3, 3, 1, 1, 1, 1 rep

3 minutes between sets, increase weight every set.

Optional Finisher
Burpee
Sit up
1, 2, 3, 4, 5…, 8 minutes, as many rounds as possible

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

- 2017

THURSDAY 7 MARCH

06 March 2019|

WOD
15 body-weight bench press
20 single-arm row, left arm (18/12)
20 single-arm row, right arm
Row 1000
3 rounds

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

- 2017

WEDNESDAY 6 MARCH

05 March 2019|

Sandbag lifts

Find your heaviest set of 5 consecutive ground to shoulder

WOD
5 Strict pull-up
10 Push-up
15 Squat
10 Strict pull-up
20 Push-up
30 Squat
20 Strict pull-up
40 Push-up
60 Squat
40 Strict pull-up
80 Push-up
120 Squat
20 minute cap

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

- 2017

TUESDAY 5 MARCH

04 March 2019|

If you missed the Open workout yesterday, you can do that today. For most people yesterdays open workout was less intense than 19.1 so you should be able to push hard in the run today.

WOD
Run 5k
30 minute cap

Compare to 19/02/2019

A repeat for those who chose the run option last month. Repeat the same course or distance you did last time and see how much faster you can go. We’ll spend 10-15 minutes on pose running drills beforehand. You’ll be able to apply some of the tips and skills for the run that follows. 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 Bungalo Cafe and back. The run can be scaled to a shorter distance or a split of rowing and running if required. If doing the 5 x laps, we’ve got an option to run a shorter distance (to Huka road) and back to orange wall where you can record split times each round.

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

- 2017

MONDAY 4 MARCH

03 March 2019|

STRENGTH
10 minutes to build up to a heavy clean

WOD ‘CrossFit Open Workout 19.2’
Beginning on a 8-minute clock, complete as many reps as possible of:
25 Toe to bar
50 Double under
15 squat clean (61/38)
25 Toe to bar
50 Double under
13 squat clean (83/52)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toe to bar
50 Double under
11 squat clean (102/65)

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

- 2017

SATURDAY 2 MARCH

01 March 2019|

Clean
3-2-1-1 rep

Squat cleans are coming up in 19.2! Perform a few reps at the weight you hope to get to on Monday.

WOD
15 Power Snatch (42.5/30)
15 Thruster
3 rounds (12 minute cap)

or partner option

15 Power Snatch (42.5/30)
15 Thruster
5 rounds, reps split between 2 people (15 minute cap)

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