The WOD's

WOD: Friday

WODs February 19, 2015

Please note the Change of Schedule this weekend.

21-15-9 reps for time of:
Deadlift 80/50kg
Box Jump 24/20″

Rest 5 min.

9-15-21 reps for time of:
Box Jump 24/20″
Deadlift 80/50kg


WOD: Thursday

WODs February 18, 2015

Please note the Change of Schedule for this weekend.

A. Back Squat
10 x 2
*We’re going to run this on as close to EMOM as possible so choose a load that is heavy but repeatable on a short cycle.

B. “Karen”
For Time:
150 Wall Balls 10-6kg
*I know this workout is going to be cherry picked but for those of you preparing for the open, we have seen wall balls every year since 2011 and on 2 occasions we’ve seen 150 in a row. High rep wall balls normally make you pretty sore if it’s been a while since doing them but you’ll be amazed at how quickly you’ll build resilience to this soreness if you keep exposing yourself to a decent dose of them. This will give you a bit of a buffer zone for soreness if they come up in the open and allow for multiple attempts at the workouts if so desired.

WOD: Wednesday

WODs February 17, 2015

Please note the Change of Schedule for this Saturday.

Perform as many rounds as possible in 20 minutes of:
Run 400m
15 Toes to Bar
7 Wall Climbs
*A wet weather friendly version of the workout will be provided if the weather is bad.

Notes: You can scale the wall climb by reducing range of motion (don’t go as far in to the wall) or use a sub like shoulder taps with the feet elevated etc.

WOD: Tuesday

WODs February 16, 2015

EMOM x 20:
1 Deadlift
1 Hang Clean
1 Front Squat
1 Push Jerk
1 Back Squat
1 BTN Jerk
*Load is up to you.
*Movements cannot be combined.

WOD: Monday

WODs February 15, 2015

Three rounds for reps of:
1 min. Thruster 20/15kg
1 min. C2B Pull-ups
1 min. Ball Slams
1 min. Box Jumps 24/20″
1 min. Burpees
1 min. Rest

WOD: Saturday

WODs February 13, 2015

Beach workout today!

When: 7.30-8.30am
Where: Beach entrance 229 Warana (see map)
*Feel free to bring the family.

WOD: Thursday

WODs February 11, 2015

A. Death by 10m
*Perform 1 x 10m shuttle in the 1st min. 2 x in the 2nd min. 3 x in the 3rd min. etc. Keep going until you run out of time.
*Your score is total rounds plus reps in the round you failed on.

B. Tabata Row
*8 x 20 sec.on/10 sec. off for total distance.

C. AMRAP in 5 min. of Double-unders.
*10 x Toes to Bar each time you break the DU.

 

WOD: Wednesday

WODs February 10, 2015

CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats 55/40kg
10 Muscle-ups

Notes: There are a couple of way of hitting this one.  If you are planning on competing in the Rx division in the Open, then just go for it and see how you go regardless of whether the workout suits  you or not.  We don’t get to choose what comes out in the Open so a dose of reality can be a good thing at this stage.  If you are going to compete in the scaled division or you’re doing CrossFit purely for health and well-being, I would suggest doing half reps possibly with lighter weight and a muscle-up substitute to get more of the complete effect of this workout rather than potentially spending 5-7 minutes just doing burpees.

WOD: Tuesday

WODs February 9, 2015

A. EMOM x 7:
2 Front Squats 80-85%

B. EMOM x 7:
Pull-ups
*Choose your own reps with the aim of maintaining across the 7 rounds.
*You may choose any style of pull-ups. The style should be maintained across and representative of what you’re training for.

C. EMOM x 7:
Dips
*Choose your own reps with the aim of maintaining across the 7 rounds.

Notes: The clock will be running continuously throughout this workout and it will be up to you to manage your time and rest between the three elements.