The WOD's

WOD: Monday

WODs June 4, 2017

Reminder: There is no Circuit class today.

Five rounds for time of:
12 Thrusters 50/35kg
18 Burpees (6″ Jump & Touch)
50 Double-unders

WOD: Saturday

WODs June 2, 2017

*Don’t forget Yoga at 8:00am!
*Don’t be a cherry picker (see below)!

Advance as far as possible in 20 minutes:
10 Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 L-Pull-ups
Run 400m
100m Overhead Carry 20/15kg
Max. Strict L C2B Pull-ups

WOD: Friday

WODs June 1, 2017

In 3 minutes:
20 Hang Power Clean 40/30kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
15 Hang Power Clean 55/37.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
10 Hang Power Clean 70/45kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
5 Hang Power Clean 85/52.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

*Your score (assuming all other work is completed) is your total of Wall Balls.

WOD: Thursday

WODs June 1, 2017

Ten rounds for time of:
2 Deadlift 125/85kg
4 Shuttle Run 10m
8 Burpees (over the bar)
16 Alternating Lunges

WOD: Wednesday

WODs May 30, 2017

A. Front Squat
*Build to a heavy triple.
*At least 5 heavy sets in the process.

B. Death by Gymnastics Pull:
*Maintain movement choice throughout.
*Advanced athletes: See how far you can get with unbroken reps.

WOD: Tuesday

WODs May 29, 2017

Three rounds for time
5 Shoulder Press 60/37.5kg
5 Toes to Bar
10 Push Press 60/37.5kg
10 Toes to Bar
15 Push Jerk 60/37.5kg
15 Toes to Bar

WOD: Monday

WODs May 28, 2017

A. Power Snatch + Full Snatch
*Build in weight across 7-10 sets.

B. For time:
50 Russian KB Swings 24/16kg
80 Double-unders
40 Swings
60 Double-unders
30 Swings
40 Double-unders
20 Swings
20 Double-unders
10 Swings

WOD: Friday

WODs May 25, 2017

Please note that due to maintenance works on the driveway, you may need to enter the gym via the rear door via the alley way depending on the time you train Friday.

A. Turkish Get-up
*Perform 1 rep on each side per minute, for 10 minutes.

B. Jerk (any style)
*Build to a 1RM

*Don’t forget to check out the Pacific CrossFit Games Regional (Fri-Sun).


WOD: Thursday

WODs May 24, 2017

For completion:
0-5 min:
Row 1000m
5-10 min:
15-20 Sit-ups (per minute)
10-15 min:
10-15 Overhead Squats 20/15kg
*This is intended to be an active recovery.