Tuesday, April 30, 2013


(A) Back Squat
1x10@60% - 1x8@65% - 1x8@70% - 1x8@75%

(B) - AMRAP 12
Run 200m
20 Wallball 10/9ft - 9/6/4.5kg
20 KBS – 24/16kg

Monday, April 29, 2013


Warm Up (Heels can & should raise but toes remain on floor)
1. Snatch Warmup
4-5 sets of complex:
1 Fix Foot Position Power Snatch
1 Fix Foot Hang Snatch

(A) Snatch or Power Snatch
Quickly (4-5 lifts) Build to 85% of 1rm
Then drop to 90% of that & EMOTM x 10
Evens - 1 x Snatch + 2 x Hang Snatch + 1 x Snatch
Odds - 5 x Weighted Sit Up 2 Get Up 10/5kg

Run 400m
30 Jumping Squats (With 20kg Bar) yep Ladies 20kg also

Recover 2min

Run 400m
24/20" high jump, 20 reps*
*(set a PVC on 24/20" boxes like hurdles. Keep them loosely anchored so it gives if hit)

Recover 2min

Run 400m
20 Clean into Thruster 50/35kg

Recover 2min
Run 400m

Friday, April 26, 2013


(A) Deadlift
Part A: Deadlift + OHS (Alternate Set for Set)
Deadlift - 3-3-3 (*6 Count)
OHS - 5-7-9
*Use a controlled 6 count on every rep.

(B) 2min MAX Rep Double Unders
7min AMRAP
5 CTB Pullups (M 55+ Chin)
5 HSPU (Games Standard)
1min Recovery Then
1min MAX Rep Triple Unders

Thursday, April 25, 2013


The first Australian CrossFit “hero” WOD is in honour of Sergrant Brett Wood, Medal for Gallantry, who’s life tragically drew to a close in Afghanistan on 23 May 2011.
Brett was a part of Charlie Commando Company Group which was conducting an operation in Kashmesh Khan, Kajaki, Helmand Province. The purpose of their mission was to disrupt the insurgents ability to finance, equip and support operations and reduce their influence over the population. They had been in contact with the enemy for over 48 hrs and during this period, Sergeant Brett Wood was personally involved in three incidents. In the final instance, Sergeant Brett Wood, seeing the insurgents withdrawing, gathered a team and led them to a compound seeking to isolate it. On moving to the right side of the compound, he stepped on a hidden pressure plate improvised explosive device and triggered it.
Today we honour the sacrifices that so many have made.
Lest We Forget.

5 Rounds for time:
400m Run
10 Burpee Box Jumps 24"
10 SDHP 43kg
10 Thrusters 43kg
1min Rest

Wednesday, April 24, 2013


There will only be 1 session taking place tomorrow at 8am. We will be doing the official Aussie Hero WOD.


(A) Power Snatch ME Single in 10min
THEN @80% Perform 2 lifts EMOTM X 5

(B) AMRAP 15Min
3 Hang Power Snatch - 50/35/27kg
5 Burpees
3 OHS - 50/35/27kg
5 Burpees

Recover 60sec

6 Hang Power Snatch
5 Burpees
5 Burpees

Recover 60sec


Tuesday, April 23, 2013


Warm Up
Tabata Mash Up
Jump Squats
Plank Hold

(A) Back Squat - 1x10@60% - 1x8@70% - 1x6@75% - 1x4@80%

NOTE: Recover a MAX of 90 & MIN of 60 seconds between sets, including the transition from Back Squats to Front Squats

(B) 4 Rnds 1:1 Work/Recover
12 x Russian KB Swings 28/20/20kg
4 MAX Broadjump
200m run

Monday, April 22, 2013


(A) Clean & Jerk 
**Build up to a 1rep ME lift in 10min
THEN @ 75% of heaviest load perform
**2 lifts EMOTM x 5

(B) For Time
10 Power Cleans 80/50/35kg
20 Box Jumps 30/24/20
30 HR Push Ups
40 Pull Ups
30 HR Push Ups
20 Box Jumps 
10 Power Cleans 

Friday, April 19, 2013


(A) - 20min
Strict Press 3RM + 1 Skill
**Choice of any missed strength

(B) - For Time
30 Shoulder To Overhead 60/45/30kg
40 Box Jumps 24/20/20 (Step Down)
30 Alternating KTE**
1.6km Run

**Alt KTE eg: Right Knee to Left Elbow is 1 rep

Thursday, April 18, 2013


(A) Snatch 1Rm

(B) 10-9-8-7-6-5-4-3-2-1
Wall Balls 9/6/4kg - 10/9ft
Russian KB Swings - HEAVY

Wednesday, April 17, 2013


(A) 20min Snatch Complex Building
1 Snatch Drop + 1 High-HPS + 1 HPS

**NOTE: Build in load over 20min means you can go as Heavy as you like, but don't let the weight be the reason for anything.
*Snatch Drop: Think Snatch Balance without the dip at the start.
Oh yeah, did I mention its 1rm Snatch time tomorrow?

(B) 7min AMRAP + 800m run
5(each arm) DB or KB Snatches AHAP
5 Strict Pull-ups
5 Situp2Pushups
THEN @ the 8min
Run 800m

*The 5 Snatches per arm can be alternate or 5+5
**Situp2Pushup: 1rep is performing a sit-up, then going straight into a push-up.

Tuesday, April 16, 2013

Focus & Read The Fine Print

(A) - 20min to find 1rm Back Squat

(B) - Record KB reps & Rnds Seperately

1min ME KB 24/16kg
*Recover 1min*

3min AMRAP of:
7 Front Squats @ 55% of (A) (no racks)
21 **Lateral Jumps (over BB)
*Recover 1min*

1min ME KB 24/16kg
*Recover 1min*

3min AMRAP of:
7 Front Squats @ 55% of (A) (no racks)
21 **Lateral Jumps (over BB)
*Recover 1min*

1min ME KB 24/16kg

**NOTE: Lateral Jumps start with both feet on ground & with the bar to your left or right hand side of you. Must leave & land with both feet simultaneously. Vary height with dowel if need to scale.
REMEMBER,, These are jumps only & are NOT lateral burpees*

Monday, April 15, 2013

Testing Week

(A) - 20min to find new 1rm Clean & Jerk

(B) - 11min AMRAP

THEN @min-12 & min-15
Run 400m

Friday, April 12, 2013


(A) Shoulder 2 Overhead
Find ME Single over 12min

(B) AMRAP 4min
7 OHS - 43/30

2min Recovery

AMRAP 3min
7 Unbroken HPS 43/30
7 Unbroken Pull-ups

Thursday, April 11, 2013


(A) Power Clean
Work up to 3 T&G in 15min

(B) 3rnds
20 Wallballs 9/6kg - 10/9ft
50 D/U

THEN Finish with
15 Power Clean @ 80% of above

Wednesday, April 10, 2013


(A) Hang Snatch
Work to a ME in 12min then at 75-80% do 2 lifts OTM X5

(B) 3rounds
Run 400m
21 KB Swings
12 Pull-ups.

Tuesday, April 9, 2013


(A) Back Squats - 5-5-5

(B) 10 Minute AMRAP
5 Front Squats Heavy (from floor)
10 Box Over Jumps 24/20

THEN After the AMRAP
Run 800m

Monday, April 8, 2013


(A) - Deadlift – After warming up. Take 15min & work up to a "Medium-Heaviesh" set of 10 Touch & Go reps.
NOTE: Don't confuse T&G with Fast reps. It's a NO rep if your back rounds on ANY rep.

(B) - AMRAP 12
5 Power Clean 50/35kg
10 Pushups
15 Air Squats

Wednesday, April 3, 2013


(A) Hang Snatch + Snatch + Overhead Squat
6 x Working Sets Build over the course of the six sets.

(B) Back Squat
3 Sets x 7 @ 125% of Heaviest (A)

(C) 4min AMRAP
Run 400m
Max rep CTB Pull Up

Recover 2 Min

4min AMRAP
Run 400m
Max rep Pistols

Recover 2 Min

4min AMRAP
Run 400m
Max rep HSPU

Score is total reps. List out reps of each exercise, and total.

Tuesday, April 2, 2013


Warm Up - Alt tabata of: air squats and sit ups

(A) Skills
Ropes or (Prep Group) Oly Skills

(B) 15min AMRAP
DB/KB G2O - AHAP (alt sides)
Rope Climbs** - 15/12
Sit Ups
DB/KB OHS*** - AHAP (alt Sides)

Count TOTAL reps - must hit all 4 stations, and have a minimum of 10 reps per station (except Rope Climbs)
***Double points if able to perform 2 armed OHS.