Friday, June 28, 2013

Friday Special

In 12 Minute Cap
Run 800m
Then use remainder of time to perform
Thrusters - 43/30kg
C2B Pull-ups


In 12 Minute Cap
Run 800m
Then use remainder of time to perform
Power Clean - 43/30kg
Russian KB Swings (AHAP)


At the 24min mark perform
Power Snatch 43/30kg
Sit up 2 Get Up

Thursday, June 27, 2013


Double DB/KB STO
and 1 round of…
10 Lateral Push-ups (Over Bumper)
10 Sit-ups 10/5kg(Bumper Overhead)
1/2 Gasser
In this workout the STO start at 10 and descend to 1. Every round you complete 1 Round of the Push-ups, Sit-ups, etc. You should be using a load on the STO that can be unbroken throughout the workout.

Wednesday, June 26, 2013


(A) Build in load over 20min
1 x Hang Power Snatch + 1 Power Snatch

(B) 3 Rounds
21 Pull-ups
15 Deadlifts 60/40kg
9 Box Jumps 24/20

Tuesday, June 25, 2013


(A) Back Squat
1x6@65% - 1x6@75% - 2x6@80%

(B) 12min AMRAP
20 Front Squats - 50/35kg
30 TTB
40 KB Swings - 24/16kg
50 Double Unders

Monday, June 24, 2013


(A) Build in load over 20min
1 x Hang Clean + 1 x Clean with a 5 second hold in rack after the Clean.
NOTE: Any type of Clean Permitted.

(B) 10min AMRAP
NOTE: Burpees are Laterals
3 Power Clean 40/30
3 Burpee Over Bar
6 Power Clean 40/30
6 Burpee Over Bar
9 Power Clean 40/30
9 Burpee Over Bar
& so on until 10min

Friday, June 21, 2013


(A) 1 x Push Press + 1 x Split Jerk
Find a Heavy Single of above complex. 1rep = 1xPP+1xSJ

(B) 12min AMRAP:
15 Power Snatch 34-25-20kg
2 Rope Climbs (3 Pumps Max)
**If scaling the HSPU, scale the load, not the range of motion.

Thursday, June 20, 2013


(A) Sumo Stance Deadlift

(B) Run 400m

THEN 3 Rounds Of
7 Deadlifts
7 Hang Clean (Any)
14 KB Swings

THEN Finish With
Run 400m
NOTE: Only use 1 Bar & the reps must be performed unbroken. Choose own weight

Wednesday, June 19, 2013


(A) Power Snatch
Work up to a ME for the day then back it down to 75% & perform 3 reps EMOTM x 8

(B)10min AMRAP:
1 C2B PullUp
3 Wall Ball 9/9kg @ 11/8ft
2 C2B PullUp
6 Wall Ball
3 C2B PullUp
9 Wall Ball

Tuesday, June 18, 2013


(A) Squat Series (30min)
3RM Front Squat
1RM Back Squat

(B) 5 Rounds
5 STO 50/35kg
10 Alternating Pistols
15 TTB
20 Double Unders

NOTE: Pistols are 5reps each leg.

Monday, June 17, 2013


(A) Full Clean + Push Press + Split Jerk
Find a Heavy Single for above Complex

(B) For Max Reps:
3min Running Clock
10 Power Cleans 60/40kg
MAX Push Ups


3min Running Clock
10 Power Cleans
MAX Box Jumps 24/20


3min Running Clock
10 Power Cleans
MAX Burpee Over Box 24/20

NOTE: Each 3min round begins with 10 x Power Cleans then perform MAX reps of alternate movement in remaining time.

Friday, June 14, 2013


Warm Up
Banded Goodmornings 3 x 10

(A) KB Single Leg Deadlift - 3 x 8 Per Side
Movement & balance is the key.
**Perform a MAX Distance broad jump immediately after every set of 8 reps.

(B) *KB TGU: 3 x 2/Side
Heavy as possible. Alternate arms each rep.

(C) For Time
100 Double Unders
20 Deadlifts: 60/40kg
50 KB Swings: 24/16kg (Russian)
20 Deadlifts: 60/40kg
100 Double Unders

Thursday, June 13, 2013


Warm Up: Junk Yard Dog then warm up to workout weight.

(A) 20min AMRAP
3 Power Clean - 60/40kg
5 Pull Ups
10 Push Ups
15 Air Squats

(B) Maintenance

Wednesday, June 12, 2013


(A) Power Snatch
Work up to a ME for the day then back it down to 70% & perform 3 reps EMOTM x 10

(B) 4 Rounds
10 x DB/KB G2O 24/16kg (5/arm)
10 x Deck Hop Burpee
1/2 Gasser

(C) Optional
2 x 400m run
Rest as needed between runs.

Tuesday, June 11, 2013


(A) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

(C) 5 Rounds
5 Full Clean to Thruster 55/35kg
10 TTB

Friday, June 7, 2013


(A) 1 x Power Snatch + 1 x Hang Power Snatch
Find a medium load & practice

(B) 3 Rounds
4 Power Snatch 50/35kg
1 Rope Climb
4 Power Snatch
1 Rope Climb

Thursday, June 6, 2013


(A) Sumo Deadlift 5-3-3-1-1

(B) For time:
Run 800m
3 rounds
8 Ring Dips
12 Ring Rows
Run 800m

Wednesday, June 5, 2013


(A) 2 x Push Press + 1 x Push Jerk + 1 x Split Jerk
In 10min find ME for complex (No racks)
Then @ 75% EMOTM x 6 Perform Above complex + 2 burpees

(B) For Time
100 Double Unders
50 KB Swings 24/16/16kg
25 Hand Release Pushups
10 Hang Clean & Jerk 55/35kg
Hang Clean and Jerk can be either a Squat or Power Clean and any type of Shoulder-to-Overhead.

Tuesday, June 4, 2013


(A) Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
Warm-up as needed. Rest 90 seconds between sets.

10, 9, 8…3, 2, 1 Front Squats 60/40kg
2, 4, 6…16, 18, 20 Deadlifts 60/40kg

Monday, June 3, 2013


(A) Find a new Clean 1RM

(B) 30-20-10 (MAX Rep D/U Between Rounds)
TTB - Scale to KTE if reqd
Box Jumps 24/20 (step down)
NOTE: You get 1 attempt at the completion of each round to perform your DU's. Deduct a second of your finish time for every Double Under rep performed.

Sunday, June 2, 2013

Random Post

Just a quick post about some observations through the week regarding pushups:
If you want to improve your deadlift (while keeping a flat back), back squat, press, etc, you have to start with keeping a strong hollow position in pushups. If you continue to worm your pushups, or even keep an arched back during pushups, you can’t expect to add weight to lifts that require a base of midline stability. If you aren’t sure whether or not you are keeping a strong hollow position in the pushup, ask your coach to check you.
This is important!

Saturday, June 1, 2013

Great Work J.D

With Games Fever still running strong, I would like to give credit to J.D.
During this years CrossFit Open Competition I made the decision to not have an affiliate owner as the CFP Team Manager, which roles amongst other things were to oversee the integrity of the judging standards were upheld & validating of scores.
J.Ds attention to detail & years experience as a "Top Level" rugby league referee ensured the 5 week campaign went so smooth.
He backed this up by being selected with officiating at this years Regionals.
Thanks Mate.
Can you spot him?