The WOD's

WOD: Tuesday

A. Four rounds of:
Strict seated shoulder press 10-12 reps *
20 Strict sit-ups **
Complete as a superset, rest as necessary between rounds.
*Choose a weight that allows for 12 quality repetitions on the first set.
** Sit-ups are to be slow and controlled.

B. In groups of 3, working 1:2 complete 10 rounds of:
10 cal bike
Rest while your partners are working.
This is designed to be a sprint on each effort.

Photo: Welcome back Chrissie & Mike!! So happy you had so many awesome adventures but stoked to see you both back on your first day home. Looking forward to hearing all about your travels.

WOD: Monday

Happy Monday!!! Start the week off right with a great training session.

21-15-9 reps for time:
Overhead Squats 40/30kg

Rest 3 minutes

15-12-9 reps for time:
Power Snatch 47.5/35kg
Chest to Bar Pull-ups

Rest 3 minutes

9-6-3 reps for time:
Squat Snatch 55/40kg
Bar Muscle-ups

Photo: Elise is on fire achieving so many PB’s lately. My recent proud coach moment was when she told me she didn’t want to miss Back Squat day – this made me soooo happy!!! Keep doing what you are doing Elise.

WOD: Saturday

Ascend as far as possible in 20 minutes:
2 Wall Walks
2 Deadball over shoulder 45/30kg
Run 180m

WOD: Friday

EMOM x 4mins:
6 Thrusters (Light load)
Rest 1 minute
EMOM x 4mins:
4 Thrusters (Moderate load)
Rest 1 minute
EMOM x 10 mins:
2 Thrusters (Heavy load)

*Use the first two EMOM’s as warm-up efforts in preparation for the final EMOM. Aim to go as heavy as you can for the 2 reps, maintaining weight across the 10 minutes.

WOD: Thursday

A. Barbell Bench Press
4 x 8-10 repetitions *
*Choose a weight that allows for 10 reps and maintain weight across all sets.

B. For time:
Males: 30-24-18-12-6 Push-ups (unbroken)
Females: 20-16-12-8-4 Push-ups (unbroken)
8 minute cut-off.
*Rest as necessary between efforts. Needs to be completed within 8 minute time cap.

Photo: Danielle, Chantal & Nata- Fittest 3 team “WOD about Marie” 😀
These ladies did amazing- check out their highlights on the FB members page.

WOD: Wednesday

For time:
15-12-9-6-3-6-9-12-15 reps:
Hang Power Cleans 60/40kg
Toes to Bar

WOD: Tuesday

A. Back Squat (Cycle 2- Week 1)
Recalculate weights- Add 5kg to last cycle. Using 90% for the percentages below:
65% x 5
75% x 5
85% x 5+
Note# 5+ is designed to be a hard/not true max set. No more than 10 repetitions.*Please know your numbers prior to coming into the gym.

B. For time:
Row 1km
300 Double-unders

*Time cap of 10 minutes.

Photo: Fittest 3. We could not be prouder of these 3 girls competing at Fittest 3. Special mention of Torah who completed her first CrossFit comp.

WOD: Monday

Congratulations to all of our athletes that competed at the Fittest 3 on Saturday. Mark, Lloyd, Timmy, Danielle, Chantal, Nata, Chloe & Torah.
Awesome efforts by everyone. Check the members page for some great photos and video footage.

A. EMOM x 10 minutes:
3 Strict Chest to Bar Pull-ups
*Add load/maintain across 10 rounds.

B. Three rounds for time:
30 Kettlebell Swings (24/16kg) (Advanced 32/24kg)
360m Run

Photo: Our three stooges- Mark, Lloyd, Timmy (Fittest 3).

WOD: Saturday

Best of luck to our awesome crew competing at Fittest 3-
“Three Stooges” Mark F (leader), Timmy & Lloyd
“WOD about Marie & Penny” – Danielle, Chan & Nata
“TBC” (aka “Weights before Dates”) – Torah, Chloe & Brandy (our teen team).
I will aim to live stream as much as possible so you can share in the action.

50-40-30-20-10 reps for time of:
Thrusters 20/15kg
Strict Sit-ups

WOD: Friday

Partner Workout
Ascend as far as possible in 15 minutes:
20 Burpees
20 Deadlifts *

*One partner starts on burpees the other on deadlifts. Both must complete their repetitions before swapping movements.
*Deadlifts increment in weight each round. (1st 60/40kg, 2nd 80/55kg, 3rd 100/70kg, 4th120/85kg, etc….).