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MONDAY 29 APRIL

2019-06-02T14:01:01+12:0028 April 2019|

WOD
Run 5k or Row 5k
30 minute cap

Stretching progressions
Handstand progressions
10-20 minutes

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.

For scaling and detailed description, see the Zen Planner app.
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SATURDAY 27 APRIL

2019-06-02T14:01:01+12:0026 April 2019|

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

Increase weight every set, rest 2-3 minutes between sets.

Scales and plank variations
20 minutes

Optional Finisher ‘Partner Workout’
Burpee box jump over
8 minutes, as many rounds as possible

Partner must hold plank variation for reps to count.
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FRIDAY 26 APRIL

2019-06-02T14:01:01+12:0025 April 2019|

10 minutes of Snatch and Thruster technique/warm up

WOD
15 Power Snatch (42.5/30)
15 Thruster
Row 1000m
3 rounds (25 minute cap)

For scaling and detailed description, see the Zen Planner app.
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THURSDAY 25 APRIL

2019-06-02T14:01:01+12:0024 April 2019|

Today we’ve got a Hero WOD in honour of Luke Tamatea. We’ll have a modified option for the farmers carry with kettle bells. Just one class at 4.45pm

WOD ‘Tama’
800m Single-arm barbell farmers carry (20/15)
31 Toe to bar
31 Push up
31 Front squat (42.5/30)
400m Single-arm barbell farmers carry (42.5/30)
31 Toe to bar
31 Push up
31 Hang power clean (60/42.5)
200m Single-arm barbell farmers carry (60/42.5)

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death. He was an avid CrossFit athlete and enjoyed body weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

Compare to: 25/04/2018
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WEDNESDAY 24 APRIL

2019-06-02T14:01:01+12:0024 April 2019|

Front squat
4 x 3 rep

WOD
2 L sit rope climb
35 Strict push up
5 rounds (18 minute cap)

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

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TUESDAY 23 APRIL

2019-06-02T14:01:01+12:0022 April 2019|

WOD

A. One Arm Row
8 x 1 rep

B. Practice controlled descent from handstand
15 minutes

C. Row 2000

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

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MONDAY 22 APRIL

2019-06-02T14:01:01+12:0021 April 2019|

5 Bird-dog
5 Kettle bell windmill
10 Pallof press

Some more core and stability work today. If any of these core/stability exercises expose a weakness, adding them to your daily warm up can turn them into a strength.

WOD
20 Walking lunge
30 Wall-ball
40 Triple-under
3 rounds (20 minute cap)

If the goal is Triple unders, do double unders get easier? There’s going to be scaling on these for most people. If you can do a couple, aim for a certain number within 2 minutes then finish off with doubles. If you’re still learning doubles, as a coach for recommended scaling. For the wall balls and lunges, there is moderate volume, try to move through them with minimal rest.
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SATURDAY 20 APRIL

2019-06-02T14:01:01+12:0019 April 2019|

Clean
3, 3, 3, 3 rep

WOD
5 Strict L pull-up
15 Push-up
5 Strict L pull-up
15 Push-up
Row 750 m
3 rounds (20 minute cap)

Partner Option
10 strict L pull-up
30 strict push-up
10 strict L pull-up
30 strict push-up
Row 1200
3 rounds (25 minute cap)

Share reps and rowing between you.

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

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THURSDAY 18 APRIL

2019-06-02T14:01:02+12:0017 April 2019|

WOD
Dumbbell press
5-3-3-1-1-1 rep

Scale practice
10 minutes

Optional finisher;
40 Wall-ball (9/6)
30 Burpee
20 Toe-to-bar
10 Man-maker (15/10)
12 minute cap
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WEDNESDAY 17 APRIL

2019-06-02T14:01:02+12:0016 April 2019|

Practice L-sit
10 minutes

WOD
Row 5k
25 minute cap

Coach-led stretching
10 minutes

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

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TUESDAY 16 APRIL

2019-06-02T14:01:02+12:0015 April 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: 30/03/2019

Newer members will do sets of 3 reps on each movement.

For scaling and a detailed description, see the Zen Planner app.
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MONDAY 15 APRIL

2019-06-02T14:01:02+12:0014 April 2019|

Thruster
3 x 5 rep

WOD
9 metre walking lunge (5 mats)
15 Strict Pull-up
30 Push-up
5 rounds (22 minute cap)

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

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SATURDAY 13 APRIL

2019-06-02T14:01:02+12:0012 April 2019|

WOD
Overhead squat
5-3-3-1-1-1 rep

10 minutes coach-led stretching

Optional Finisher
Run 200
15 Kettle bell swing (24/16)
10m Handstand walk
3 rounds (12 minute cap)

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

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FRIDAY 12 APRIL

2019-06-02T14:01:02+12:0011 April 2019|

1 Strict press
2 Push press
3 Jerk
1 set every 2 minutes, 5 rounds

WOD
5 strict Muscle-up
1 minute L-sit (accumulated)
3 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.
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THURSDAY 11 APRIL

2019-06-02T14:01:02+12:0010 April 2019|

Max Triple under
Wall ball horizontal wall throw (or partner throw)
Pistol (5 each leg)
1 exercise every minute, 12 minutes

WOD
Row 1,000
2 minute rest
Row 1,000
2 minute rest
Row 1,000
20 minute cap

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

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WEDNESDAY 10 APRIL

2019-06-02T14:01:02+12:0009 April 2019|

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

Handstand progressions and practice
20 minutes

Focus specifically on slow descent from handstand.

Finisher
Tabata handstands

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

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TUESDAY 9 APRIL

2019-06-02T14:01:02+12:0008 April 2019|

Partner Coordination Warm Up
Tennis ball reaction/catch drills

WOD
8 Wall Ball (6/4)
8 Burpee
5 minutes, as many rounds as possible

Rest 2 minutes

8 Devils Press (15/10)
8 Toes to Bar
5 minutes, as many rounds as possible

Rest 2 minutes

8 DB Thruster (15/10)
8 situp
5 minutes, as many rounds as possible
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MONDAY 8 APRIL

2019-06-02T14:01:02+12:0007 April 2019|

WOD
Power clean
5-3-3-1-1-1 rep

You’ll have 10 minutes to build to a heavy, challenging set of 5 touch and go power cleans. Rest 2-3 minutes between sets and increase weight every set. As the weight gets heavier you should be catching the weight lower, just ensure your hips stay above parallel for it to count as a power clean.

L-sit practice
20 sec hanging L sit
20 sec rest
20 sec floor/parallette L-sit
1 minute rest
5 rounds
10 minutes

Front and back scale practice
10 minutes
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SATURDAY 6 APRIL

2019-06-02T14:01:02+12:0005 April 2019|

3 Thruster every minute
10 minutes

Build up to working weight.

WOD
Row 500
21 Thruster (60/42.5)
Row 1000
15 Thruster
Row 500
21 Thruster
20 minute cap

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

‘Partner Option’
600m row
42 Thruster (60/42.5)
1200m row
30 Thruster
600m row
42 Thruster
24 minute cap

Share the row and reps. Partners can use a different weight bar. If you drop your bar with 5’s, 20 burpee before continuing.
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FRIDAY 5 APRIL

2019-06-02T14:01:02+12:0004 April 2019|

WOD
Body-weight Bench press
Strict Pull-up
3 rounds for max reps

Rest as required between exercises and rounds. Scale the bench press weight and pull-ups to achieve around 15 reps each in the first set.

Optional Finisher
8 single arm KB snatch (alternate)
8 KB single arm OH Lunge (4L/4R)
8 Box jump over
8 minutes as many rounds as possible

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

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THURSDAY 4 APRIL

2019-06-02T14:01:02+12:0003 April 2019|

Armless Kettlebell Turkish Get-Up
Build to a challenging 3 rep

A new challenge and take on the classic Turkish Get-up! You’ll feel this exercise in your core while stabilising throughout the movement.

WOD
With constant motion, and slowly:
21 Single-arm Dumbbell row, each arm (22.5/15)
9 Strict Ring dip
30 Squat
15 Single-arm Dumbbell row, each arm
12 Strict Ring dip
30 Squat
9 Single-arm Dumbbell row, each arm
15 Strict Ring dip
30 Squat
22 minute cap

For scaling and detailed description, see the Zen Planner app.
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WEDNESDAY 3 APRIL

2019-06-02T14:01:03+12:0002 April 2019|

WOD
Run 5k
30 minute cap

Repeat the same course or distance you did last time and see how much faster you can go.

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.

Optional Finisher
10 Seal Lift
45 second side plank, each side
10 Overhead plate Sit-up
3 rounds for quality (10 minute cap)
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