Friday, June 29, 2012


(A) Partnered Free Standing Handstands/HSPU

(B) 6 Rounds 3 Heavy Thrusters, Max D/U, 2 Front Squats, 1/2 Gasser

(C) Tabata Hollow Holds/Rocks

Thursday, June 28, 2012


Mobility WOD- Tight Adductors can Make your Knees Roll In on the Squat

(A) EMOTM for 6mins 2x2 Pump Rope Climbs 15/12ft

(B) EMOTM for 6 mins 3 Cleans 225/155lb

(C) EMOTM for 6 mins 3 Snatch 135/85lb

(D) E2MOT2M for 6 mins Run 400m

Wednesday, June 27, 2012

20 min AMRAP

(A) 20min AMRAP
Run 200m
10 KTE
10x kb swings (24kg/16kg)
5x DB snatch each side (45/35)

(B) Deficit Deadlifts 5-5-5

Tuesday, June 26, 2012

20 rep Back Squat

Mobility WOD-Tight Ankles=Bad Squatting

(Notes: If you completed all 20 reps last week, add 2.5kg this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 2.5kg

(B) 5 Sets
Touch and Go Power Clean & Jerk x 5 reps
“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.
& to Handle MORE Than You Used On 4/6/2012

(C) Coaches Choice
3-5 Min Burner or Mobilise where needed

Monday, June 25, 2012


(A) Pistol Squat (10min)
Work on OHS Bar Pistols or Work Progressions on Standard Pistols

(B) 3 Sets of Jerk Complex + Pullup Complex

3 x Push Jerk + 1 x Split Jerk
Perform 5 x Strict Pullups + MAX Effort Kipping Pullups

Note: Strict Pullups are unbroken, then straight to Kipping.
*See Coach for scaling

(C) 3 Rnds of Every 2:30 perform
400m run + 15 KB Swing 24/16
*Record remaining time left for each round & that's your score. MORE time = Good in this one kids.

Note: If your 400m time is > 1:45, take a stop watch & run 52 seconds then run back.

Saturday, June 23, 2012

Saturday Catch Up

Catch up on a missed session or come & sharpen some skills. There's no better way to start your weekend.

Friday, June 22, 2012


Mobility WOD-Skin the Cat Prep for Overhead Lifting

(A) Strength Ladder 10-8-6-4-2-1
Power Clean
Push press
Set bar at same weight for all 3 movements.
*add weight each rep scheme
(ex. 10 DL, 10 PC, 10 PP @ 40kg add 50kg for 8 DL, 8 PC, 8 PP add weight, etc.)
Final weight on bar is what goes on board

(B) Complete 4 rounds
You have 1 minute to complete the following
4 DB Snatch 70lb (Games Standard)
1 x Suicide run
*Rest 60 Seconds Between rounds
**If you don't make it in 1minute on any round, Row 1000m

Thursday, June 21, 2012

20RM Day

(A) Back Squat 20RM (Add 2.5kg from last time)

(B) 4Rnds “Burner”
15 WB
12 BJ 24, 20

Wednesday, June 20, 2012

Post Created 20/06/2012 5:17:27 AM

Mobility WOD-Improve your Shoulder position in the Snatch

(A) Work up to 1 rm Full Snatch in 15min Then back it down to 70% and perform a double EMOTM for 7 minutes.

(B) Complete 30-20-10 reps of
KB swing (32kg/24kg)
Ring dips
pull ups

(C) 1x max plank hold.

Tuesday, June 19, 2012

The Chief On Steroids

(A) Good Mornings 3-3-3-3
(Stay Right Back & Go Heavier Than Last Time)

(B) Deadlift 10-8-6-4-2 (Rest between sets is to be as long as takes to reload bar for next)

Note: All reps are to be touch & go & can dump only on last rep.
You get one go at each rep range so put your thinking caps on & warm up smart whilst testing the water.

5 Rnds For Total Reps of
3min AMRAP of
3 Power Cleans 205/135
6 Chest Slapping Pushups
9 Jumping Squats

Recover 1min between rounds.

Notes: The only requirement for height jumped on Jumping Squats is that the entire foot clearly leaves the floor.

CALM DOWN, it's ok. Yes the clever ones amongst you have noticed that the pushups in (C) have been changed to Chest Slapping. Well, he is on Steroids so things can change fast. Enjoy.

Monday, June 18, 2012


Mobility WOD-Fixing the Front Rack Position

(A) Front Squat 3-3-3-3-3
*Pause in bottom of FS for 3sec

(B) 5 Rnds (Work/Recover 1:1)
30 Unbroken Double Unders
MAX Effort Unbroken Thrusters 155/105
Note: If you can't do Double Unders, then learn how, but today your sprinting a Half Gasser. IF YOU CAN DO DUs BUT NOT 30, THEN CHOOSE EITHER 20 OR 10.
**You MUST pick the bar up within 10sec of finishing your DU or run.
***If you are incomplete with your DU on any round, move straight to Thrusters & make up missed reps in Burpees at end.

Saturday, June 16, 2012

Friday, June 15, 2012

3-2-1 GO

Mobility WOD-Overhead Wrist Dysfunction

(A) Full Snatch (12min)
*Take 12min to Build to a Heavy Single
**THEN Take 75% of that & perform 2reps every 20sec with 10sec Rest for 12 rounds (Think Tabata)

(B) One Round Not For Time
15 Hang Power Snatch 62/45
15 Strict Pullups
15 Hang Squat Clean 62/45

(C) 5 x 100m Sprints on the minute

Thursday, June 14, 2012


Mobility WOD-Squat Preparation

(A) Back Squat 20rep (Use 20.5kg less than 5rm)

(B) 3Rnds
10 KB Snatch 24/16 (Alternate)
1/2 Gasser
10 TTB

5min Recovery

"Burner" 4 Rnds
10 Wall Ball 11/9ft & 9/6kg
10 Box Jumps 24/20
10 KB Swing 24/16

This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.

Wednesday, June 13, 2012


Mobility WOD-Better Pulling For Deadlifts

5 Rounds For Time:

400 Meter Run
1 Rope Climb
5 Deadlift 120/90
1 Rope Climb

Tuesday, June 12, 2012


Mobility WOD-Thrusters&Pullups(If your in early)

(A) 15min to Find 1RM Squat Clean Thruster
(Feet can't move until Full lockout)

5min Transition

(B) With a Continuous Clock
8min AMRAP
7 Squat Cleans 135/95
7 Chest Slapping Pushups

2min AMRAP

2min AMRAP
Double Unders

1min AMRAP

Friday, June 8, 2012

Queens Birthday Session Times

This coming Monday there will only be one session at 9:30am. It will be facilitated the same as a Saturday. There will be a basic WOD programmed geared toward beginners, however if you have something you want to work on or a WOD you have been eying off, then this is the perfect session to do it.
See you all Monday

How many people can you name?

(A-30min) Snatch Balance 2-2-2 Med Load.
Then prep for (B)


(B) EMOTM for 6min (0-6)
3x Thrusters 50/35


EMOTM for 6min (6-12)
3x Full Snatch 50/35


10 x OHS - 50/35
1/2 Gasser
8 x OHS
1/2 Gasser
6 x OHS
1/2 Gasser
4 x OHS
1/2 Gasser
2 x OHS

**Advanced athletes can go heavier on thrusters. But no missed & be ready with the change of weight between minutes.

Thursday, June 7, 2012



20 Deadlifts 135/95
30 Box Jumps 24/20
20 Hang Squat Cleans 135/95
30 KB Swings 32/24
20 Push Jerks 135/95
30 Pullups

Wednesday, June 6, 2012

Odds n Evens

Eg; Light Snatch Complex with Handstand practice between sets.

(B) OTM for 20min
Odds = 4 x Hang Power Snatch 135/95
Evens = 6 x Dips

Tuesday, June 5, 2012

Widow Maker

(A) Goodmornings 3x3 Medium Load
Back Squat 20rep Max (2attempts) *Recommend first working set be 50-60% 1rm

(B) EMOTM 10min
5 Deadlifts 100/70
10 Burpees

Monday, June 4, 2012


(A) Five sets of:
Touch and Go Power Clean & Jerk x 5 reps
“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

(B) 21run15run9
(run CFP 250 between rounds)
Wall Ball 10/9ft

Saturday, June 2, 2012

Post Created 02/06/2012 8:35:58 PM

Because of the casual nature we have had in putting tomorrow together, the heats will be finalised once everyone we see who turns up etc.. You will have the same Team mate Judge you & you them, however if a curve ball comes our way with ANYTHING, we will simply pull together & do whatever needs to be done. (Just think Xmas EVA, but with judges)
Ok, here's the Juice!!! In no particular order. We got 3 scoring opportunities tomorrow.
(A) One workout has the movements Sandbag Ground to shoulder throw (The Rxd weights will be dependent on your experience) & Broad Jump & Running.

(B) The Growlers could rear their heads.

(C) The usual CrossFit suspects like Deads, Dumbells etc.

There you have it, & you know me & my Randomness. So if & probably will, I have a light bulb moment, some other elements MAY pop up.
As earlier post, we will aim to have 1st Heat at 10am with lunch around Lunch time.
Oh, almost forgot. There's 3 scoring opportunities + a timeslot for any FEATS OF AWESOMNESS


In House Throwdown

Tomorrows In House Throwdown will be on rain, hail or Shine. If you can arrive 9:30am for a Heat #1 Workout at 10
I'll post more details within couple hours re workout descriptions etc.

Friday, June 1, 2012

Twice The FUN

(A) Snatch 1RM
THEN Within 5 Lifts
Clean & Jerk 1RM

(B) Double Tabata
(Alternate movements for 16 Rnds)
Banded Pushups + Banded Hover
**Only use band for pushups if your regular pushups are adequate. Coaches discretion.