The WOD's

logo

WOD: Thursday

EMOM x 30 min:
1. Row (calories)
2. Push-ups
3. Rest
4. Shuttle Run 10m
5. Toes to Bar
6. Rest
*Your score is your total reps.

WOD: Wednesday

WOD: Wednesday

“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 60/42.5kg

or

“Nasty Girls V2″
Three rounds for time of:
50 Pistols
7 Muscle-ups
10 Hang Power Clean 80/55kg

*Check out the attached video of this workout being performed at the original CrossFit gym in Santa Cruz. You might recognise Nicole Carol from the tips and tricks videos during the CrossFit Open.

dee

WOD: Tuesday

A. Hang Muscle Snatch + Hang Power Snatch + Hand Snatch

*Progressively add weight moving through all three movements.
* Discard weaker movements as they become limiting.

B. Advance as far a possible in 10 minutes:
Unbroken double-unders

*Choose your own rep increment (1, 2, 5 or 10 reps)
* Repetitions must be unbroken to progress onto the next set.
Eg. 5-10-15-20-25. Repeat set until you have completed it unbroken to progress.

drew bench

WOD: Monday

AMRAP in 20 min:
7 Burpee Pull-ups (12″ above standing reach)
14 Box Step Overs 24/20″, 22.5/15kg
21 Kettlebell Swings 24/16kg

WOD: Saturday

WOD: Saturday

“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 1.5 x BW
Bench Press 1 x BW
Clean 0.75 x BW
Scaling: For the Deadlift and Bench Press, pick a weight that allows for an unbroken but challenging set of 10 in round 1. The cleans should be repeatable singles.

logo

WOD: Friday

*Please note that we are running a reduced timetable today for the local holiday.

Session times will be:
7:00-8:00am
3:30-4:15pm (Kids)
4:00-5:00pm (Open Gym)
5:00-6:00pm

Five, two minute rounds:
Row 400m
Max reps Double-unders
*Rest as close to 2 min. as possible (depending on class size).

Renee

WOD: Thursday

For time:
9 bar muscle-ups
10m Handstand walk
36 single leg squat
10m Handstand walk
9 bar muscle-ups
10m Handstand walk
45 single leg squat
10m Handstand walk
9 bar muscle-ups
10m Handstand walk
54 single leg squat
10m Handstand walk

*As always various scaling options will be available.

#Photo: Although she is off travelling, Renee will always be a huge part of our community. Just letting you know we are thinking of you Renee.

right-pyramid

WOD: Wednesday

A. Front Squat 7-7-7
*Taken from the ground.
*Try to improve from last week’s effort.

B. Death by 10m
*Starts at 5 reps.

duel

WOD: Tuesday

*We’ve got a few members already signed up for Duel at Desire. Safety in numbers!

Five rounds for max reps:
Dumbbell Shoulder Press 15/10kg
Strict Pull-up
*Move immediately from the shoulder press to the rig.
*Rest 3 minutes between rounds.

Coastal CrossFit logo

WOD: Monday

For time:
Two rounds of:
10 Snatch 60/40kg
12 Burpees (over the bar)
then, two rounds of:
10 Snatch 40/30kg
12 Burpees (over the bar)
*This is a version of regional event 4. For scaling, use a weight that allows for repeatable singles for the first two rounds and then, for the last two rounds, a weight that allows for batches of touch and go reps.