WOD 211015

Get some weight on the shoulders with some push press then set your lungs for an ugly take on Fran……

Rob

A

Push Press

3-3-3

B

Complete for time;

row 200m

9 Thrusters 42.5/30kg

9 Pull Ups

row 400

15 Thrusters

15 Pull Ups

row 600

21 Thrusters

21 Pull Ups

Barbell

Jerk Balance

3-3-3-3-3

https://youtu.be/2uSBT7csXgU

Extra Credit

10 Min EMOM

even 10 TTB

odd 10 Box Jumps 30/24

Tuesday 20102015

Today is not a 1rm workout, there are rules. Your goal is to lift as much weight as possible over the ten sets however when you miss a lift your score goes back to zero and you return to lift 1 of 10. There is a 35 minute cap, thats a 5 minute build then 3 minutes per rep for the working sets. Don’t drop it on the last set! Finish with a burner from the CrossFit open a few years back.

Rob

A

Clean and Jerk

1-1-1-1-1-1-1-1-1-1

B

5 minute AMRAP

Clean and Jerk (ground to overhead through a squat) 75/50kg

Extra Credit

Prowler 115/95kg

10 x 30m shuttles (60m total)

Barbell

3 position Snatch

3-3-3-3-3

Pause just off ground, above knee and at hip

Monday 19102015

Nothing like a hero to start the week! Michael looks relatively benign on paper but in reality the work this puts through your midline is huge so move with caution and heed the advice of the coaches in regard to the GHD sit-ups. If you scale these to ab-mat sit ups today don’t worry you will have your chance to hit some GHD sit-ups on Saturday with a more appropriate rep scheme. Run hard and move fast!

Rob

Michael

3 rounds for time

run 800m

50 Back extensions

50 GHD sit ups

Extra Credit

Strict MU

10 x 3/2

Scale to supported transitions

Barbell

3 position Clean

3-3-3-3-3

Pause just off ground, above knee and at hip

Barbell

WOD 17102015

Unlike a regular EMOM (every minute on the minute) you can add weight each round until you fail then you must drop the weight by a minimum of 5kg. You will then take 70% of your best 2 and use it for part B. Don’t underestimate this one those 4 minute rounds will be testing of mind and spirit.

Rob

EMOM 10

2 PC&PJ building until you miss then drop 5kg and finish at that weight.

Rest 3 minutes

Then complete 3 rounds of;

AMRAP

4 minutes work 1 minute rest

5 Power Cleans & Push Jerk @%70 of EMOM weight

5 Bar Facing Burpees

Extra Credit

4 sets of;

Bench Press

8 reps

Pendlay Row

8 reps

Ring Dips

8 reps

Strict Pull Up

8 reps

Weight scaled to suit, add weight to dips and pull up if able and scale movements as per normal to bar dips/assistes and assisted pull ups with bands.

WOD 16102015

Friday Snatch Day, I can hear the groans already but the snatch is one of the most rewarding movements we could for our body incorporating strength, power, speed, balance, accuracy, coordination and agility all in one movement. We will be working from the hang position so getting under the bar fast will be the key. If you have trouble with snatching the coaches will give you help and something to work on so even if you hate it, come in because it will be of huge benefit. We also have a nice little finisher to get you huffing and puffing.

Rob

A

Hang Snatch

3-3-3-3-1

B

4 person teams  400m relay race, 1 x 400m per person. Remainder of team does 3 strict pull ups each in a rotation for max reps.

Extra Credit

10 x 200m Sprint

rest 1 minute between efforts

WOD 15102015

Starting the session with some heavy pulling from the floor, the key is consistency here and your score would be a total weight across all 5 sets not just the 3rm at the end. A nice little bodyweight AMRAP to finish. Rob

A

Deadlift

3-3-3

B

12 Minute AMRAP

8 GHD Sit Ups

10 Pull Ups

12 HR Push Ups

14 Double Unders

Extra Credit

Back Squat

Build to a heavy but not maximal 5. Make sure you are moving fast out of the bottom.

WOD 141015

Another classic benchmark today, Filthy Fifty is a fun chipper, a bit lighter due to the fact it was one of the original benchmarks, I don’t think we would see a benchmark with the guys weight at 16kg for a kbs anymore so enjoy it and go fast. No part A so let the shackles off and go flat-out.

Rob

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Extra Credit

EMOM 10

e; 6 Muscle Ups

o; 10 Pistols

Barbell

Hang Power Snatch from mid thigh. (start paused at mid thigh, do not dip from waist and pause between each rep. Focus on speed and a vertical bar)

3-3-3-3-3

WOD 131015

Happy Anniversary to my beautiful wife Alex! I can’t believe its been 1 year today since the most amazing day of my life. I think she’s a keeper…. Sorry I am not with you today to celebrate. Love you babe, see you Saturday xx

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Now back to business…

Some volume with a vertical press today. My aim here is weight overhead so rest at the top of the press and turn it around quick on your second and third reps. Then we have a super fun (like normal fun but with a cape) partner workout. We’ll teach you the firefighters carry and ensure your set with the other movements. There is a huge emphasis on team work so buddy up and help each other get through this one!

Rob

A

Strict Press

3-3-3-3-3

B

In partners complete AMRAP 20 Mins

100m Firefighter carry(50m each)

We’ll give you something else to carry if you don’t feel comfortable doing this.

10 Partner Wall Balls

10 Synchro Burpees over bar

10 Partner Deadlifts 100/70kg

Extra Credit

Assault bike or row (Cal);

work 60s

rest 60s

w 45s

r 45s

w 30s

r 30s

w 15s

r 15s

w 15s

r 15s

w 30s

r 30s

w 45s

r 45s

w 60s

Barbell

Split Jerk

3-3-3-3-3

From racks or ground not blocks, no misses, this is practice not a 3rm. Use no more then %80 of your 1rm Jerk. Think fast and catch solid or drop weight.

WOD 121015

Kicking off the week with some heavy front squats followed by an absolute favourite of mine Elizabeth. We will be running a 12 minute cap on Lizzy, not because we are “A Holes” but because we want you to hit it with intensity today. Anytime you see a workout with the rep scheme of 21-15 & 9 it should signal that its go time so choose a weight or scaling option with the dips that will allow you to go hard and get in before the cap. So there is no confusion, if you are on your last set of dips when the cap hits we will let you finish the work. Can’t wait to hit this one and see what you guys can do to your previous scores.

Rob

A

Front Squat

2-2-2

B

Elizabeth

21-15-9

Clean 60/40kg

Ring Dip

Extra Credit

10 Min AMRAP

Handtsand walk 5m shuttle, 5m must be unbroken to count as a rep. Practice handstand holds on wall if unable to walk.

Barbell

Hang Power Clean from mid thigh. (start paused at mid thigh, do not dip from waist and pause between each rep. Focus on speed and a vertical bar)

3-3-3-3-3