The WOD's

WOD: Wednesday

WODs December 16, 2014

A. Work to a 2RM Turkish Get-up (each side)

B. EMOM x 12:
1. 30 sec. Dips
2. 30 sec. Double-unders
3. 30 sec. T2B

WOD: Tuesday

WODs December 15, 2014

For load and time:
20 Burpees (over barbell)
20 Overhead Squats
20 Burpees
20 Front Squats
20 Burpees
20 Back Squats
*All lifts are from the ground.

Advice on loading: Pick a load for the OHS and FS that you might have a shot at getting unbroken but it shouldn’t be a certainty. The back squat is a little different – for the sake of safety (the bar is coming from the ground each time) pick a weight that you are confident that you can do UB. This should not be easy but should be UB.

WOD: Monday

WODs December 14, 2014

Our last full week of training before Christmas! Let’s get in the gym and get some Turkey credits before the big day!

Every five minutes for five rounds:
Run 400m
25 KB Swings 24/16kg
Max. rep UB Chest to Bar Pull-ups

Scaling advice: If you’re not able to do big sets of pull-ups, disregard the UB element of the workout and pick a number of pull-ups that is slightly above what you can do in one set and chip away at getting through those reps in each round.


WOD: Saturday

WODs December 12, 2014

7.00am Team Workout – we need numbers to make this happen so get your butts in here!

8.00am
A. EMOM x 10:
1 Clean & Jerk

B. Five rounds for time of:
20m Overhead Walk 85/55kg
100m Farmers Carry 24/16kg

WOD: Friday

WODs December 11, 2014

A. 1RM Thruster

B. With a continuously running clock complete 5 Thrusters every minute.
From 0:00-5:00 use 30kg/20kg
From 5:00-10:00 use 40kg/30kg
From 10:00-15:00 use 50kg/40kg
Continue adding 10kg every 5 minutes for as long as you are able.

Notes on scaling: I would like to see everybody get at least 10 minutes out of this one.  If the prescribed weights are going to see you fail before 10 minutes, then feel free to use smaller increments to keep you in the game for longer.

*Check out the video of a couple of CrossFit elites hitting this one.



WOD: Thursday

WODs December 10, 2014

Break your routine! Believe it or not you can train on Thursday – we know you’re sore and today’s training has been programmed with that in mind. This workout can be really hard if you want it to be or an active recovery. Either way unless you’re going to be doing some good recovery work at home, you’ll recover better by coming in.

Still Think Low-Fat Dairy is the “Healthy Choice”? Think Again!

A. Partner Workout
Run 200m
Run 400m
Run 800m
Run 400m
Run 200m
*The runs are relay format i.e. one partner runs at a time.
*The partner not running performs a 60 sec. UB weighted plank.

B. Stretch Circuit.

WOD: Wednesday

WODs December 9, 2014

Perform as many rounds and reps in 4 minutes of:
10 Toes to Bar
15 Wall Ball 10/6kg
20 Shoulder to Overhead 50/35kg
30 Burpees
40 Lunges

Rest 3 minutes, then….

Perform as many rounds as possible in 6 minutes of:
10 Toes to Bar
15 Wall Ball 10/6kg
20 Shoulder to Overhead 50/35kg
30 Burpees
40 Lunges

Rest 3 minutes, then….

Perform as many rounds as possible in 8 minutes of:
10 Toes to Bar
15 Wall Ball 10/6kg
20 Shoulder to Overhead 50/35kg
30 Burpees
40 Lunges

WOD: Tuesday

WODs December 8, 2014

*Be sure to check out this world record Clean & Jerk by Ilya Ilyin for some inspiration for today’s lifting.

A. 2 Position Clean (high hang & mid thigh)
*take a 10 sec. reset between lifts – do not link.
*work to a max for the day.

B. Clean Pull 5 x 3
*use approx. 1RM Clean for load.

WOD: Monday

WODs December 7, 2014

Ascend as far as possible in 20 minutes:
Pull-up
Push-up
Run 200m
*choose from the following starting points:
1 pull-up/2 push-ups
5 pull-ups/10 push-ups
10 pull-ups/20 push-ups
*increment the pull-up by 1 rep and the push-up by 2 reps per round.

WOD: Saturday

WODs December 5, 2014

7.00am – Surprise Workout. Come in and find out!

8.00am – Back Squats + Grid Racing!