The WOD's

Drew yelling

WOD: Saturday

7:00am

Seven rounds for time of:
7 Deadlift 100/70kg
21 Lateral Jumps (over barbell)
Run 200m
Rest 1 minute

8:00am
A. Deadlift ladder 1-1-1-1-1
Start heavy and add 5kg every 30sec.

B. Seven rounds for time of:
7 Deadlift 100/70kg
7 Burpee (over barbell)
Run 200m
Rest 1 minute

Turkish_Getup

WOD: Friday

10-1 reps for time of:
Turkish Get-up (alternating arms)
Dumbbell Overhead Squat (per arm)
*15/10kg

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.