- 2017

SATURDAY 27 OCTOBER

26 October 2018|

WOD
Deadlift
10, 10, 5, 5, 3, 3 rep

For detailed description, see the Zen Planner app.

Optional Finisher ‘Tabata Core’
Toe to bar
Hollow rock
Prone hold
Med ball twist
4 rounds
(more…)

- 2017

FRIDAY 26 OCTOBER

25 October 2018|

GYMNASTICS
Planche progressions
L sit
10 minutes

WOD
50 Wall ball
50 pull up
35 Wall ball
35 pull up
20 Wall ball
20 pull up
16 minute cap

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

- 2017

THURSDAY 25 OCTOBER

24 October 2018|

Turkish get up
3, 2, 1, 1 rep

WOD
Run 400
200m Dumbbell farmers carry (22.5/15)
4 rounds (18 minute cap)

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

- 2017

WEDNESDAY 24 OCTOBER

23 October 2018|

GYMNASTICS
Muscle up progressions
10 minutes

WOD
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
3 rounds for max reps

There is no rest between rounds. Rx weight is (70/47.5)

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

- 2017

TUESDAY 23 OCTOBER

22 October 2018|

GYMNASTICS
Tabata handstands

WOD
21 Front squat (102/70)
42 GHD sit-up
15 Front squat
30 GHD sit-up
9 Front squat
18 GHD sit-up
18 minute cap

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

- 2017

MONDAY 22 OCTOBER

21 October 2018|

Just 1 class today at 9.15am.

WOD
Shoulder press 1, 1, 1, 1, 1
Push press 1, 1, 1, 1, 1
Push jerk 1, 1, 1, 1, 1

Try to increase the load on each of the fifteen reps.

Optional Finisher
50 Burpee pull up
10 minute cap
(more…)

- 2017

SATURDAY 20 OCTOBER

19 October 2018|

WOD ‘2018 CrossFit Team Series Event 8’
30 Toe to bar
40 Single-arm dumbbell snatch (22.5/15)
50 Dumbbell box step-over (2 dumbbells)
40 Single-arm dumbbell snatch
30 Toe to bar
20 minute cap

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

- 2017

FRIDAY 19 OCTOBER

18 October 2018|

WOD ‘2018 CrossFit Team Series Event 7′
1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk

For detailed description check the zen planner app.

Optional Finisher
50 Dumbbell burpee snatch (15/10)
10 minute cap

Courtesy of coach Becca…
(more…)

- 2017

THURSDAY 18 OCTOBER

17 October 2018|

WOD ‘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.
(more…)

- 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.

WOD ‘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.
(more…)

- 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.
(more…)

- 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.
(more…)

- 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!
(more…)

- 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.
(more…)

- 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…)