The WOD's

WOD: Wednesday

WODs December 2, 2014

Show a CrossFitter (or potential CrossFitter) how much you love them this Christmas – Christmas Gift Ideas

A. High Hang Clean
*15 minutes to work to today’s max.

B. Clean Deadlift 5 x 3
*use approx. 100-120% of max clean.
*rest as necessary between sets.

C. AMRAP in 5 minutes:
Unbroken Double-unders
*you choose the reps eg. if you choose 50, then see how many sets of 50 UB DU you can do in 5 min.

WOD: Tuesday

WODs December 1, 2014

AMRAP in 20 minutes of:
Run 200m
7 Shoulder to Overhead
30 Alternating Lunges
*Choose a weight for the S2OH that allows you to stay unbroken for most of the workout.
*Score = rounds/load.

WOD: Monday

WODs November 30, 2014

Five rounds of:
Bench Press 8-10 reps
Max reps Pull-ups
*Perform as a superset with 2 minutes rest between rounds.

WOD: Saturday

WODs November 28, 2014

7.00am – Today’s WOD will be weather dependant – come on in and train at 7.00am and hang around to watch the action of The Coastal Total from 8.00am onwards.

8.00-12.00pm
“The Coastal Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat

Weigh-in between 8.00-8.30am
Lifting starts at 9.00am

WOD: Friday

WODs November 27, 2014

EMOM x 20:
A. Turkish Get-up (1 each side)
B. 30 sec. weighted plank.
*aim to maintain the loads for all 10 rounds.

WOD: Thursday

WODs November 26, 2014

A. 21-15-9 reps for load of:
Front Squat
*loads must be lifted from the ground.
*10 minute time cap.

B. 21-18-15-12-9-6-3 reps for time of:
Kettlebell Swing 24/16kg
Broad Jump 30m

WOD: Wednesday

WODs November 25, 2014

A. Four cycles:
– max reps strict pull-ups
– max reps ring dips
– 20 Abmat Sit-ups
*move straight from one movement to the next.
*rest 2 min. between rounds.

B. Accumulate as much time in the L-sit as possible in 3 minutes.

C. Row 500m

WOD: Tuesday

WODs November 24, 2014

Check out Madi’s WODStock Recap – here.

With a continuously running clock:
0.00 – 10.00
Five rounds for time of:
5 Deadlift (use about 120% of max clean)
10 Burpees (over barbell)

10.00 – 20.00
EMOM x 10:
30 Double-unders
Toes to Bar (you choose/must maintain across)

20.00-25.00
Max reps Wall Climb

WOD: Monday

WODs November 23, 2014

*Well done to Brenden for hitting this 170kg Back Squat (77kg bodyweight).

Five rounds for load and time:
Run 400m
10 Thrusters
*You may start at any weight for the Thruster but Men must go up by not less than 5kg per round and not more than 10kg/Ladies by not less than 2.5kg per round and not more than 5kg.
*Thrusters must be unbroken.
*The best score is the person with the highest final weight in the fastest time.

WOD: Saturday

WODs November 21, 2014

*Good luck to our crew of athletes who are competing in the WODStock event today.
*Please note that there is no 8.00am session today as most of our regulars are competing in WODStock.

EMOM x 7:
Pull-ups (you choose the reps)
EMOM x 7:
Wall Ball (you choose the reps)
then at min. 14
10-20-30m Shuttle Run
*You will have 1 min to complete the first round, 55 seconds to complete the 2nd round, 50 seconds to complete the 3rd round 3 etc. Keep going until you fail.
*The reps on the Pull-ups/Wall Ball should be enough that you cannot go UB for all 7 rounds.