The WOD's

WOD: Saturday

Photo: You are looking at the Fittest Female 16-17years crowned at this years CrossFit Games. Congratulations Bella!!

Performance crew come along to the 7am session today for a joint WOD (There will not be a 8am session).

For max load:
21 Deadlift
21 Burpees (Jump over the barbell)
15 Cleans
15 Burpees
9 Snatch
9 Burpees

*For RXD the same load must be used for all movements (Deadlift, Clean & Snatch). Any style of Clean and Snatch is allowed.

For those that haven’t been watching the CrossFit Games you are missing out!  Get inspired and spend your weekend (like us) watching the worlds best athletes compete HERE .

 

WOD: Friday

With a continuously running clock
0:00-5:00
Row 1000m
5:00-15:00
EMOM x 10
3-5 Pull(*)
5 x 10m shuttle run
15:00-20:00
EMOM x 5
Burpees (jump and touch)
*Choose from bar muscle-up, C2B pull-up, pull-up.

WOD: Thursday

Photo: Luka and the gang with Chad Mackay over in the USA.

A. Clean Pull + Hang Clean
*12 minutes to work to a heavy set.

B. “Elizabeth”
21-15-9 reps for time of:
Clean 60/40kg (must pass through a squat)
Ring Dip

*Read more about the Benchmark workouts – here.

WOD: Wednesday

EMOM x 24:
1. Row 200/180m
2. Run 200m
3. Max rep Double-unders
4. Rest

WOD: Tuesday

A. 5 sets: Pause Front Squat + Front Squat
*Maintain the heaviest weight as possible across all sets.

B. Weighted Pull-up
5-5-5-5-5
*Rest 2 min. between sets.

C. Max reps in 3 min (choose one):
Kipping Pull-ups
Bar Muscle-ups
Ring Muscle-ups

WOD: Monday

For time:
15 Hang Power Snatch, 30 Push-ups, 45 Sit-ups
12 Hang Power Snatch, 24 Push-ups, 36 Sit-ups
9 Hang Power Snatch, 18 Push-ups, 27 Sit-ups
6 Hang Power Snatch, 12 Push-ups, 18 Sit-ups
3 Hang Power Snatch, 6 Push-ups, 9 Sit-ups
*40/30kg

WOD: Saturday

7.00am
Team Prowler workout. We need numbers to make this work, so get out your tracky dacks and come on in!

8.00am
Rope Climb and Overhead Carry
*Bring Long Socks.

 

WOD: Friday

*Well done to Chris T. for one of the stand out efforts during “Hursty” on Wednesday!

A. Clean Pull + Power Clean + Jerk
*Build to a heavy set over the course of 15 min.

B. Three rounds for time of:
15 Hang Power Clean
15 Hand Release Push-ups

WOD: Thursday

In anticipation of the sore and fatigued bodies from the Hursty workout, today’s sessions are Open Gym format.  All session will run at the normal times and a variety of options will be provided to cater for your state of fatigue.

WOD: Wednesday

“Hursty”
15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee Pull-ups (jump to a pull-up bar that is 30cm above standing reach)

“Hursty” Story- The 15th of July 2015 will mark the anniversary of the passing of Brendan Hurst. For those that don’t know, Brendan was the partner of CrossFitter/Bootcamper and good friend Tanya Cashin, and father to their son Max. Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad. Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst. It is our honour to be conducting a Memorial WOD for Brendan on the anniversary of his death (15/07/15) and would love to see maximum attendance on this day.

Let’s hit this workout hard.  Good luck and thank-you.