September 2021

Monday

A)

Build to a moderate but not max 5 rep max Deadlift
No touch and go

B)

For Time
100-80-60-40-20
Double Unders
50-40-30-30-10
Sit Ups
25-20-15-10-5 (90/65kg)
Deadlifts

Tuesday

A)

4 sets x 6-10 reps strict chin ups
Super set
4 sets 6-10 reps strict Ring dips/ negatives/toe assisted

B)

For time:

50 burpees to target
50/40 kcals

4min rest

25 burpee to target
25/20 kcals

Wednesday

A)

Back Squat
10-10-8-8 reps
starting about 60%

B)
12min AMRAP
10 DB Squats or pistols (goblet or if possible double)
14 DB step Over (single or double if possible)
30 second L-sit/knee hang

Base Conditioning (7pm only)

On The runner EMOM 10 kcal 5 air squats 9 kcal 6 air squats 8 kcals 7 airs squats 7 kcals 8 air squats 6 kcals 9 air squats 5 kcals 10 air squats 5 kcals 10 air squats 6 kcals 9 air squats 7 kcals 8 air squats 8 kcals 7 airs squats 9 kcal 6 air squats 10 kcal 5 air squats

On the rower 1min max effort 1min rest 2min max effort 2min rest 1min max effort 1min rest 2min max effort 2min rest 2min rest

10min in pairs max distance 30 sec on/off runner

Thursday

A)
1 Power Clean + 2 Hang Power Clean + 1 Power Clean
Build to heavy

B) Ascending ladder for 8mins
5 Box HSPU
1 PC (60/40)
add 1 PC each round

Friday

5 Rounds for time
400m run/ 500m row or ski
30 box jumps
30 wall balls
30min time cap

Saturday

WOD – 8am to 8:50am

Team WOD – 9am to 10:30am!

Team WODs are back! This Saturday will see the return of our world famous team WODs! The team WOD will last 1 hour and 30 minutes. It will be in teams of 3 and don’t worry if you don’t have a team we will get you one on the day. There will be multiple workouts during the team WOD. The goal is to have fun, meet some new people and get some of that good old CrossFit buzz about the place. There’s nothing quite like working out with friends.

Hope to see you all there!

Sunday

0-12 minute
on the 0min, 4min and 8 min mark 35/25/15 front squats
Max row remaining time
1min rest

13-25 minute
on the 13min, 17min and 21min mark 35/25/15 strict press
max ski remaining time
1min rest

26-38 minute
on the 26min, 30min and 34min mark 35/25/15 thrusters
max run remaining time

Monday

5 Rounds for time:

1km/900m row/ski or 800m run
1 rounds of DT (DT = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder to overhead)

Tuesday

EMOM – 24 mins
1 – 5-10 kipping pull ups/CTB
2- 50 DU
3- 18 hang DB snatch

Wednesday

Build to heavy double Back squat
with a 5 sec lower on each rep

12 min AMRAP
15 calf raises
20 reverse weighted lunges
15 barbell good mornings

Base Conditioning (7pm only)

Row
0-1min 14/10kcals
1min-3min 28/20 kcals
3-6min 42/30 kcals
6min-10min 56/40
10-min-15min 70/50

Run
0-1min 100m
1min-3min 200m
3-6min 300m
6min-10min 400m
10-min-15min 500m

Thursday

A)
4 x 10 floor press
super set
DB bent over rows 8 each side

Every 4 mins x 3 rounds
40/30 kcals
15 down ups
3min time cap

Friday

Build to a heavy 3rm Touch and go power snatch

3min on 1 min off
3 box jump
4 TTB
5 hang snatch
x 4

Saturday

In Pairs
20 minutes
ascending ladder 5,10,15,20…..
Deadlift (60/40)
Power clean
Front Squat
Push Press

Rest 4 mins
8 min max kcals

Sunday

0-12 minutes
2.5km/2km Ski
12-24 minutes
2.5km/2km Row
24-36 minutes
1,600m run