The WOD's

WOD: Tuesday

WODs June 8, 2015

A. Back Squat
3 x 5 @ 80%
*max reps in set 3 (no more than 10).

B. For time: (courtesy of CrossFit.com)
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
*As always, multiple scaling options will be provided.
*Check out the attached video for tips on one legged squats.

WOD: Monday

WODs June 7, 2015

Due to the Queens birthday public holiday our usual session times won’t be running. Come on in for Open Gym between 3:00pm-4:30pm. A workout will be provided for those unsure of what to do. Hope to see you all there.

WOD: Saturday

WODs June 5, 2015

7:00am
For time:
500m Row
30 Push-ups
15 Cleans 60kg/40kg
30 Toes to bar
15 Box Jumps 30″/24″
30 Front Squats 60kg/40kg
150 Double-unders

8:00am
*Bring long socks.

WOD: Friday

WODs June 4, 2015

A. For time
25 Evil Wheels
25 Sit-ups
250 Skip
20 Evil Wheels
20 Sit-ups
200 Skip
15 Evil Wheels
15 Sit-ups
150 Skip
10 Evil Wheels
10 Sit-ups
100 Skip
5 Evil Wheels
5 Sit-ups
50 Skip

B. Mobility Circuit

WOD: Thursday

WODs June 3, 2015

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Add 2.5kg to last cycle.
*Re-grip and reset on each lift.

B. Bench Press
5×5 @ 80%
*Superset with max UB strict pull-ups.

WOD: Wednesday

WODs June 2, 2015

EMOM x 30:
1. Run 250m
2. Rest
3. 25/20 Ball Slam
4. Rest
5. Row Max. Cal.
6. Rest
*Your score (assuming you meet the minimum work requirement) is your total calories.

WOD: Tuesday

WODs June 1, 2015

A. Every 90 sec. x 7:
1 x Clean and Jerk
*increment your weight as you go.

B. Back Squat (start of cycle 3)
3 x 5 @ 80%
*add 2.5kg to last cycle.

WOD: Monday

WODs May 31, 2015

For time:
Run 1200m
63 Kettlebell Swings 24/16kg
36 Pull-ups
Run 800m
42 Kettlebell Swings
24 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
*May be performed individually or in pairs.


 

WOD: Saturday

WODs May 29, 2015

7:00am
For time:
50 Thrusters 20/15kg
40 Thrusters 30/22.5kg
30 Thrusters 40/30kg
20 Thrusters 50/37.5kg
10 Thrusters 60/45kg
*Can be performed individually or in pairs.

8:00am
Snatching from blocks.

Thanks to Michael Coppola Photographics for the photo from the Clash on the Coast.

WOD: Friday

WODs May 28, 2015

*Be sure to check out this awesome video attached.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each rep.

B. Bench Press
3 x 5 @ 80%
*Perform max reps in set 3.

C. Tabata Burpees
Rest 1 min
Tabata Double-unders
*Score = lowest burpees x lowest double-unders.
*8 rounds 20 sec. on/10 sec. off.