The WOD's


At home we will remember them:
Lest we forget
Partner or solo run 1 minute out/back.

Alternate with a partner:
Five cycle of:
1x Pull-up/2 x Push-up/3 x Squats
Run 100m (High knees/Boots to Glutes)

Join us for a hero workout.
Partner “Murph”
Run 1.6km (4 minutes out/back)
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6km

*Both partners to complete the run.
*Tag in/out and share reps between partners (in order of movement).

Option 2:
Run 1.6km (4 minutes out/back)
then, complete 10, 15 or 20 rounds of:
5 Pull-ups,
10 Push-ups,
15 Squats
Run 1.6km

*This option provides an opportunity to complete appropriate repetitions based upon individual ability.
This is a hard work: partitioning the repetitions makes this workout more achievable.

Although we can not be together physically today we would like as many people come together to share in comradeship and community in honor of those that made the ultimate sacrifice. Please refer to the link to join in the Light Up The Dawn initiative.

WOD: Friday

Alternate for 2 cycles between:
Run 100m & 30 seconds of:
1. Dynamic hips
2. Sit & Reach
3. Cossack stretch
4. Shoulder rotations

Burpee technique/practice- for best movement
6 second count burpee.

Increment for 3 minutes with efficient movement of:
Burpee (1-2-3-4-5…)
10 second plank

Four rounds for time of:
Run 600m
25 Burpees
Plank *Plank time is equal to the time it takes to do the burpees.

*You will need a stop watch for this one.

As many rounds as possible in 20 minutes of:
Run 400m
15 Burpees
30 second plank hold

Photo: Always somewhere to do pull-ups if you look hard enough. Kimberley can give you some ideas.

WOD: Thursday

3 rounds progressing in difficulty:
30 seconds of: Skip > Skip & Double-unders > Double-unders
Overhead walk x 20m (Add weight – plate, dumbbell, kettlebell)
10 x Shoulder taps > 10 sec Wall hold

Then 3-5 rounds of:
6 Controlled lunge (pause in bottom) Add weight as you progress
3-5 Push-ups (Warm up set- unbroken)

Five x 3 minute AMRAP of:
5 Push-ups
10 Overhead lunges (Weight plate, dumbbell or kettlebell)
30 Double-unders

Rest 1 minute between cycles.

*Start where you finished on the previous round.
Record total rounds & any partial repetitions.

Photo: Looking forward to the day we can do our “FUN” team challenges.

WOD: Wednesday

3 x 3reps of Ground taps>Squats>Strict Burpee + Hip up
20m High knees>20m Boots to Glutes>20m Side steps

Work technique and increase in weight for your chosen movement.

Increment as far as possible in 20 minutes of:
Choose one of the following movements and your own repetitions for:
Clean & Jerk (Barbell), or
Kettlebell Swing, or
Clean & Jerk (Dumbbell), or
Deadball over the shoulder,

Run 200m

*Choose your own movement and repetitions based upon your movement and load. Eg. Lower increment for Heavier movements: Clean & Jerk (Barbell) or Heavy deadball 1-2-3-4-5…., Higher repetitions for lighter weight movements Eg. Kettlebell swings, Dumbell Clean & Jerks (2-4-6-8-10…)

*Set your own benchmark. We will repeat this one so we want you to work hard.

WOD: Tuesday

Alternate between Run 100m & movements below:
1. Ankle mobility
2. Bear crawl x 10m
3. Spiderman x 10m

Turkish Get-up practice:
Start with body weight or light weight and move through turkish get-up sequence. Slow & Controlled.
Add weight- work your way up in weight.

EMOM x 10 minutes:
Turkish Get-up x 2 reps (one on left, one on the right)
*Choose a weight that you are able to maintain a rep on each side within the minute.

3 x 400m runs on a 4 minute cycle.
Record your time for each run.

Start run at 0-4-8 minutes.

Photo: The leader (alpha male) of CrossFit Wolfpack. Blessed to be part of your pack Timmy Gorsch.

WOD: Monday

Five rounds of:
5 x 10m Shuttles run
3 Sprawls
5 x 10m Shuttle run
6 Dynamic spiderman

Cycle through the following for 3-4 minutes:
1 Pull-up (Strict)
2 Push-ups
3 Sit & Reach
4 Squats

Add Squat speed:
5 x 10sec efforts of:
*Aim for more reps each round- move efficiently.

Stay in the game for as long as possible:
Minute 1: Squats *
Minute 2: Pull-ups
Minute 3: Squats
Minute 4: Push-ups

* Pick your own number of Squats to be performed in the first minute. This should be a challenging number that you takes you close to 1 minute to complete. Choose between 20-50 Squats (depending upon your ability).

This is a modification of a workout- where the prescribed squats were 50 repetitions.

Minute 1 you are aiming to complete your chosen number of squats, with the deficit to be paid up with either pull-ups or push-ups in the 2nd minute. Continue on with this format until you can no longer achieve the required number of pull-ups or push-ups.
*Stay in the game for a minimum of 12 minutes. If you are out before simply achieve what you can of each movement within the allocated time.

Photo: Kelly & Heather. If you haven’t seen someone for a while be sure to send them a message and help keep everyone on track during this time.

WOD: Saturday

Warm up:
Five rounds of:
5 x 10m Shuttle Runs
10 Air Thrusters

Ankles/Hips and Shoulders

Partner workout.
AMRAP in 20 minutes of:
Run 400m/30 Thrusters

*One partner completes the run while the other partner completes the thrusters. Each person must complete their element before swapping over.

*Thruster to be completed with:
Empty barbell
Dumbbell (holding both heads)
Kettlebell (holding handle upside down)

Photo: Josh & Elise super excited after this mornings Zoom class 😀

WOD: Friday

3 rounds of:
Skip x 30
Walking lunge 10m
Single leg romanian deadlift

5 rounds of:
Double-under x 10-20
Box Step>Box Jumps x 5
Kettlebell Swings x 5 (Start at Russian>progress to Full)

Complete each for time of:
30 KB Swings
60 Box Jumps/Step ups
120 Double- unders
Rest 2 minutes,

then, for time:
20 KB Swings
40 Box Jumps/Step ups
80 Double- unders
Rest 1 minute,

then, for time:
10 KB Swings
20 Box Jumps/Step ups
40 Double- unders

*Record- time for each set + Total work time.
Scale: Work in reverse and reduce increment on the way up.
Eg. 10/20/40 repetitions then increase to 15/30/45, etc.

Optional Finisher:
EMOM x 10 minutes:
“X’ Push or “X” Pull

*Choose either a push or pull movement. Ideally the opposite to what you selected on Wednesday.
*Work foundations first

Photo: Don’t have anywhere to do pull-ups. It doesn’t have to be perfect to be effective. Time to get creative.

WOD: Thursday

Warm up:
2 rounds x
Alternating between:
6 x 10m Shuttle runs &
30 seconds of:
1. Squats
2. Iron Cross
3. Dynamic spiderman
4. Push-up

3-5 cycles of Bow & Bend>Cobra Stretch>Downward dog
3 x 10 second Glute bridge>Seated Toe taps

Part A.
Tempo Squats
7 x 3-5 repetitions (3 second lower>3 second pause>3 second rise)

*Goal is to move with perfect form.
*Add enough weight to give feedback, still allowing for good form.
* Use barbell, kettlebell, dumbbell or body weight.

Part B.
Four x 3 minute rounds for max Plank:
15 Burpees,
Run 200m
Max Plank (in remainder of 3 minutes)
*Start a round at 0-3-6-9 minutes.
*Aim for unbroken plank (not required) Stop your stop watch if you break plank.
*Tip: Keep a stop watch close by to record seconds accumulated in plank. Start when you start/Stop when you stop. No math/keep it simple.

Score= total seconds accumulated.

Photo: Who doesn’t want one of these. Amanda knows people who know people 😉

WOD: Wednesday

Happy 11th birthday to our beautiful little Tarzan (Jesse).
May your long hair flow free and your feet run bare – we wouldn’t want you any other way!!

Run/Row/Skip 1 minutes:
2 rounds of:
7 Squats
7 Sit-up & Reach

Run/Row/Skip 1 minutes:
2 rounds of:
7 Toyota Jumps
7 Knee raise/Knees to elbow/ Toes to Kettlebell
5 Push-ups

*Work up in weight on snatch/progress towards toes to bar

Increment as far as possible in 12 minutes of:
Toes to Bar/Toes to kettlebell x 2 (3-6-9-12….)
Snatch (3-6-9-12…)
Run 200m

Optional (but highly recommended)
EMOM – Push or Pull
Pick your movement & your repetitions

Push= Push-ups/Dips (Box or Ring)/Handstand push-ups
Pull= Strict,kip, Strict C2B, kip C2B, Bar Muscle-ups, Ring Muscle-ups