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FRIDAY 24 MAY

2019-06-05T14:56:35+12:0024 May 2019|

Warm Up
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…
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THURSDAY 23 MAY

2019-06-05T14:55:25+12:0022 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.
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WEDNESDAY 22 MAY

2019-06-05T14:54:49+12:0021 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.
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TUESDAY 21 MAY

2019-06-05T14:54:12+12:0020 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.
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MONDAY 20 MAY

2019-06-05T14:53:35+12:0020 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 Fnisher
100 Burpee
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SATURDAY 18 MAY

2019-06-02T14:01:00+12:0017 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.
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FRIDAY 17 MAY

2019-06-02T14:01:00+12:0016 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.
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THURSDAY 16 MAY

2019-06-02T14:01:00+12:0015 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.
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WEDNESDAY 15 MAY

2019-06-02T14:01:00+12:0014 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.
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TUESDAY 14 MAY

2019-06-02T14:01:00+12:0013 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.
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MONDAY 13 MAY

2019-06-02T14:01:00+12:0012 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.
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SATURDAY 11 MAY

2019-06-02T14:01:00+12:0010 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.
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FRIDAY 10 MAY

2019-06-02T14:01:00+12:0009 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
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THURSDAY 9 MAY

2019-06-02T14:01:00+12:0008 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.
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WEDNESDAY 8 MAY

2019-06-02T14:01:00+12:0007 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.
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MONDAY 6 MAY

2019-06-02T14:01:00+12:0005 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…)

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SATURDAY 4 MAY

2019-06-02T14:01:00+12:0003 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
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FRIDAY 3 MAY

2019-06-02T14:01:00+12:0002 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.
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THURSDAY 2 MAY

2019-06-02T14:01:00+12:0001 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.
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WEDNESDAY 1 MAY

2019-06-02T14:01:00+12:0030 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.
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TUESDAY 30 APRIL

2019-06-09T20:09:42+12:0029 April 2019|

Kipping pull up skill work and progressions to prepare for the workout
Single leg squat progressions
10 minutes

WOD

‘Cindy’
5 Pull-up
10 Push-up
15 Squat
20 minutes, as many rounds as possible

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

Compare to: 05/01/2019
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