- 2017

FRIDAY 1 MARCH

28 February 2019|

Gymnastics
Planche progressions/Press-to-handstand variations
Ring holds
10 minutes

Use this time to start warming up for muscle-ups in the WOD.

WOD
7 Strict muscle-up
50 Squat
Row 1000
3 rounds

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

- 2017

THURSDAY 28 FEBRUARY

27 February 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 08/02/19

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

- 2017

WEDNESDAY 27 FEBRUARY

26 February 2019|

One arm row
Weighted dip
3 x 5 rep

WOD
Row 1000
15 No-momentum hip-back extension
21 GHD Sit-up
3 rounds (25 minute cap)

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

- 2017

TUESDAY 26 FEBRUARY

25 February 2019|

WOD
Handstand practice
L-sit practice
Stretch
12 minutes each

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

 

- 2017

MONDAY 25 FEBRUARY

24 February 2019|

WOD ‘CrossFit Open Workout 19.1’
19 Wall Ball
19 calorie row
15 minutes, as many rounds as possible

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

- 2017

SATURDAY 23 FEBRUARY

22 February 2019|

Single arm overhead dumbbell squat
4 x 5 rep

Increase weight each set.

‘Partner Relay’
5 Wall ball
6 Hang power clean (60/42.5)
7 Box jump over
8 Kettle bell swing (24/16)
5 rounds each (20 minute cap)

Scale movements to complete each round fast and unbroken.
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- 2017

FRIDAY 22 FEBRUARY

21 February 2019|

Double/Triple under practice
5 Snatch balance
1 exercise every minute, 10 minutes.

WOD
1 minute Handstand hold
21 Toe to bar
5 rounds (20 minute cap)

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

- 2017

THURSDAY 21 FEBRUARY

20 February 2019|

WOD
Row 1000
5 rounds of Cindy
3 rounds (40 minute cap)

1 round of Cindy is 5 strict pull-up, 10 push-up, and 15 squat.

This workout gets 3000m of rowing in, broken up with a few rounds of body weight resistance movements. Scale the pull ups and push ups to keep rests minimal.
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- 2017

WEDNESDAY 20 FEBRUARY

19 February 2019|

WOD
Deadlift
5 x 1 rep, spend 10+ mins building up weight before hitting 1s

20 minutes of handstand practice

Optional Finisher
50 kick sits
40 DB push press (20/15)
30 burpee
10 minute cap
(more…)

- 2017

TUESDAY 19 FEBRUARY

19 February 2019|

WOD
Run 5k or Row 5k

Whichever sounds worse.

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 (or apply them to your next run if you’re rowing).

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.
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- 2017

MONDAY 18 FEBRUARY

17 February 2019|

Back squat
4 x 3 rep

We’ll record the average across 4 sets

WOD Option A
3 legless rope ascents
5 strict handstand push up
3 rounds

WOD Option B
4 leg-assisted rope ascents
5 kipping handstand push up
5 rounds (15 minute cap)

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

- 2017

SATURDAY 16 FEBRUARY

15 February 2019|

1 Turkish get up each arm
10 Russian kettle bell swing
1 exercise each minute, 8 minutes

WOD
15 Squat clean (61/42.5)
15 Ring dip
3 rounds (12 minute cap)

Or partner option;

45 Squat clean (61/42.5)
45 Ring dip
2 rounds (20 minute cap)

Share reps between partners.

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

- 2017

FRIDAY 15 FEBRUARY

14 February 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: 21/08/18
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- 2017

THURSDAY 14 FEBRUARY

13 February 2019|

WOD
Clean & Jerk
7 x 1 rep

Optional Finisher
20 Synchronised burpee
20 Partner sit up
3 rounds

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

- 2017

WEDNESDAY 13 FEBRUARY

12 February 2019|

WOD
7 Dumbbell bench press
5 Strict L pull-up
3 rounds

Then

Row 1000m for time

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

- 2017

TUESDAY 12 FEBRUARY

11 February 2019|

Zombie Squat
5 x 5 rep

WOD
1 minute L-sit hold
2 minute Handstand hold
Row 500
3 rounds

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

- 2017

MONDAY 11 FEBRUARY

10 February 2019|

Snatch Complex
1 x Power Snatch
1 x Hang Squat Snatch
1 x Squat Snatch
Every minute, on the minute, 10 minutes.

WOD
Strict Muscle-up
Single-leg squat, right leg
Single-leg squat, left leg
7-6-5-4-3-2-1 rep (20 minute cap)

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

- 2017

SATURDAY 9 FEBRUARY

08 February 2019|

WOD
15 minutes Handstand practice
10 minutes L-sit practice
5 minutes Double-under
20 minutes Stretching/mobility

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

- 2017

FRIDAY 8 FEBRUARY

07 February 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 24/08/18

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

- 2017

THURSDAY 7 FEBRUARY

06 February 2019|

WOD
10 Strict pull up
20 Push up
30 Squat
Row 2000
15 Strict pull up
30 Push up
45 Squat
Row 1000
20 Strict pull up
40 Push up
60 Squat
Row 500
35 minute cap

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

- 2017

WEDNESDAY 6 FEBRUARY

05 February 2019|

Snatch
10 minutes to build up weight

WOD ‘Partner Relay’
5 Squat snatch
8 Toe to bar
10 burpee to bar
Run 200
5 rounds each

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

- 2017

TUESDAY 5 FEBRUARY

04 February 2019|

WOD
15 Strict pull up
30 Push up
45 Squat
20 minutes, as many rounds as possible

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