Friday, January 31, 2014


A) 15 Minutes on Clean Complex
Work to a Medium to Heavy Load
2 x Hang Clean + 1 x Jerk

B) Open WOD 11.5
AMRAP 20 minutes:

5 Power Cleans 65/45/30kg
10 TTB
15 Wall Balls 9/6/4kg 10/9ft

Thursday, January 30, 2014


(A) Back Squat: 20 Rep
Warm-up as needed. Ball Park weight to go for is around 70% of your 1RM. This should be one working set and done. I Would rather see you get 16 reps, and fail, then hit 20 and feel like you’ve got 3-4 reps more in the tank.
NOTE: The big note is, WARM UP AS NEEDED.

(B) Clean: 3-3-3
Warm-up as needed. These should be Full Cleans. This is a set of 3 with a dump in between each rep, take approximately 5-10 seconds between each rep. Build as heavy as possible. Rest 2 minutes between sets.

(C) 7 Rounds
7 x Pull-ups
7 x Thrusters: 43/30
NOTE: Shoot for unbroken

Wednesday, January 29, 2014


A) EMOTM x 20
(1) TTB
(2) Box Jumps 24/20/20
NOTE: 15 Box Jumps Max

B) 3 Rounds - 3 Minute AMRAP - 1 Minute Rest after each Round
3 Power Snatch 52/34/29kg
6 Push Ups
9 Air Squats

Attack each one of these intervals all out.  At the start of each new interval start over at Power Snatch.

Tuesday, January 28, 2014


A little 101 on the weekly focus. I'm sure everyone's starting to love wall balls after last weeks focus, if not then double whatEver you done last week. The trick is to maintain an element of volume even though a brand new focus is upon us again this week. Work it into your schedule SOMEHOW. Eg: We squat like ALL the time so what better way to warm up a squat than Wall Balls. If you are really struggling with them, you don't have to always use the requested weighted ball & height. Try using a lighter ball for say max reps. Or if your coordination is limiting, then lower your target height & work on consistency of reps etc etc. The biggest mistake of all though would be, discarding them because you perfected them last week & feel they're no longer a priority. That will 100% bite you in the ass at some point. So like any fine machine, it needs to be kept oiled.
Toes To Bar x 75
Tabata Row
*If you attend CFP twice a week, then perform Tabata Row at least Once. If your an Unlimited Athlete then 2 Tabata Row sessions is your MINIMUM

(A) Push Press: 5-5-5
Warm-up as needed. Look to establish a 5RM Push Press. Rest 2 minutes between sets.

(B) Mobilise & prep for part (C) when you have finished mobilising, MOBILISE EVEN MORE

(C) "Diane”- 21-15-9 (10min Cap, Scale accordingly)
Deadlifts: 102/70/55
HSPU (Games Standard)
NOTE: Scale option for HSPU is 2 mats Max or seated strict Dbell press.
Sit on floor with feet out in front of you

(D) Mobilise again.
Any additional time, refer to weekly focus or work a needed skill

Monday, January 27, 2014

Monday Public Holiday

Open Box today from 9.30 - 11.00.

No 6.00pm or 7.00pm class tonight.

Friday, January 24, 2014


(A) JERK COMPLEX: 1-1-1-1-1-1
1 Jerk Complex consists of
1xPush Press + 1xPush Jerk + 1xSplit Jerk.
Rest no more than 90 seconds between sets.

(B) 6min AMRAP:
5 x Full Clean into Thruster: 40/30/25kg
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

REST 3min

3min AMRAP
5 x Full Clean into Thruster: 40/30/25kg
10 x HR Push-ups
15 x KB Swings - 24/16/16kg


Thursday, January 23, 2014


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

(B) 4 Rnds - relay style.
Teams of two
7 x Power Snatches: 43/30
7 x OHS: 43/30
400m Run
Each Athlete will complete four rounds. One athlete starts. Once they complete the barbell work and run the other athlete can start. Once both athlete have complete a round, that equals one full "Team" round. Complete four "team" rounds for time.

NOTE: If doing this WOD as an individual, Recover 1min between rounds
Sometimes you have to think outside the square.  Athlete X (she will remain nameless) struggles with Double Under's, her left foot kicks forward and catches EVERY time. After watching this happen day after day I decided I was going to gaffa tape her feet together.  What happened? Double Under's is what happened.  Yahoo! Good work Athlete X!!  Note: We did practice just jumping without a rope to make sure and Athlete X was comfortable before the Double Under attempts.

Wednesday, January 22, 2014


(A) Thruster: 5-3-1-3-5

(B) 3 Rnds
15 x C2B Pull ups
12 x Lateral Bar Burpee
9 x Back Squats: 50/35/30kg From floor

(C) 1 x 500m row
Yesterdays Clean/Box Jump WOD.  Move over boys, tonight it's girl power.

Tuesday, January 21, 2014


(A) 1 x Hang Snatch + 2 x OHS - 5 Working Sets
Warm Up as required & build to a Heavy to near maximal set. You have 5 working sets to find your near maximal. Near Maximal means that you complete the above complex & could still have done a 3rd OHS, but probably not a 4th one.
If time permits & you complete the 5 sets, then finish with a couple of full snatches at same weight.

(B) 21-15-9
Power Clean: 60/35/30kg
Box Jumps: 24/20
Jeremy doing a close grip OHS

Monday, January 20, 2014


Starting this week will see the commencement of weekly optional extras. These will be posted at the start of the week & are designed to be performed outside of the regular programming. Whether you are preparing for the upcoming CrossFit Open or want some additional focus to help you with an area that needs improving, this will be right up your alley. Like always, everything is scalable & if your unsure, don't hesitate to ask.

150 x Wall-balls
300 x Double Under's or (5min each session practice)
NOTE: The reps can be performed in one hit or accumulative throughout the week, it's your choice. Just be smart about it & do what's going to make you better. Even better, share your plan with the Coaches & have fun.

(A1) Back Squat: 10-10-10-10
Aim for heavier than last week, & yes there is an additional set also.

(A2) 4x Sets HSPU - Stop a couple of reps from failure. If unable to do HSPU then perform handstand hold to near failure or wall walks.
NOTE: Perform 1 set of A1 then Recover 90sec then 1 set of A2 etc

(B) 3 Rounds, Max reps of:
1 min Wall Balls: 11/9ft - 9/6/6kg
1 min Deads: 80/55kg
1 min TTB
1 min Rest

Friday, January 17, 2014


(A) Double DB or KB Push Press: 5-5-5
Double DB or KB Split Jerk Practice (Play with using left & right lead foot)

(B) AMRAP 16 Minutes
5 Squat Snatch - 43/35/28kg
15 Box Jumps 24/20″
Run 200m

Thursday, January 16, 2014


(A) Gymnastics Work/Skill

4 Sets
8-10 alt Pistols
8-10 HSPU

NOTE: Work appropriate progressions where necessary

(B) 7min AMRAP – Climb the ladder

3 x Deadlift - 80/50/40
3 x TTB
6 x Deadlift
6 x TTB
9 x Deadlift
9 x TTB
And so on…

THEN at the completion of the 7min
Recover 1min
Run 2 x 400m (1:1)
NOTE: At the 8min mark you will run 400m & when you get back you will rest the same amount of time it took you to run & the you will go off for your 2nd 400m run.
This was similar to one last week except last week was 10min & had pull-ups.
Except for the runs at the end, this is very typical to something that pops up during the upcoming CrossFit Open. Prep your body appropriately & have fun with this one Team.

Wednesday, January 15, 2014


(A) OHS: 6-4-2
*No stands.

(B) 3 Rnds
50 x Double Unders (2min Max)
35 x Air Squats
20 x Alternating DB G2O - 45/35lb
1/2 Gasser

NOTE: If unable to perform 50 DU within 2min, drop & perform 3 x Burpee.
For the DB G2O, both heads of the DB must touch ground at the beginning of each rep & is brought overhead with an un compromised midline. The rep is complete when the DB is lowered under full control & back on the ground. A dumped DB will be a No Rep + 10 Burpee penalty.

Tuesday, January 14, 2014


(A) 1 x Clean + 2 x Jerk
Build to a Heavy load on above complex

(B) 21-15-9 Run 400m after each round
KB Swings - AHAP

Monday, January 13, 2014

Friday, January 10, 2014


(A) Work a skill or Missed Strength

(B) 3 Rounds (1min recovery after each round)

30 x Bar-facing burpees
15 x OHS - 52/34/28kg
5 x Ring Muscle-ups

*Scale for MUs is 2 ring dips + 2 Strict pull ups

Thursday, January 9, 2014


(A) Find a Medium - Heavy load for complex
2 x S2O + 1 x Split Jerk

(B) 4min AMRAP
12 x KB Swings - 24/16
7 x Box Jumps - 24/20

3min AMRAP
12 x KB Swings
7 x Box Jumps

2min AMRAP
12 x KB Swings
7 x Box Jumps

1min AMRAP
12 x KB Swings
7 x Box Jumps

NOTE: Score: total rounds for all amraps. Start next round where you left off.

Wednesday, January 8, 2014


(A) Clean Complex – Find 2RM*
1 x Power Clean + 1 x Push Jerk + 1 x Front Squat + 1 x Hang Squat Clean + 1 x Split Jerk

Drop the bar after completing the first complex, but hands right back on the bar. Time limit is within 30 seconds.

(B) 5 Rounds
20 x Alternating Dumbbell Snatch - Heavy (10 per arm)
10 x HR Push-ups
1/2 Gasser (With D/Bell)

Tuesday, January 7, 2014


(A) 4X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 90sec.

(B) AMRAP 15mins
30 x Double Unders
10 x TTB
5 x Power Snatch - 50/38/30kg

(C) Extra Accessory Work
Rest Pause Strict Pull-ups

Do as many as you can, then take fifteen deep breaths, do it again, 15 more deep breaths, and one last set. Three sets total. Do not exceed 15 reps in any of the sets.

Monday, January 6, 2014


A) 1 Hang Power Snatch + 1 Snatch
Find a Heavy Single for the above complex

B) AMRAP 10 Minutes - Climb the Ladder

3 Deadlift - 80/50/40kg
3 Pull-Ups
6 Deadlift
6 Pull-Ups
9 Deadlift
9 Pull-Ups
And so on until 10 Minutes is up

THEN 1 minute recovery
Run 400m

Friday, January 3, 2014


(A) EMOTM x 12
1 x Hang Snatch + 1 x Snatch
Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as your ability allows.

(B) 8min Up Ladder
2 x Front Squats - 65/45/38kg
4 x Burpee Lateral Bar Hops
4 x Front Squats - 65/45/38kg
8 x Burpee Lateral Bar Hops
16 etc & so on until 8min is up.

Thursday, January 2, 2014


(A) Build to a ME Clean & Jerk in 8 lifts
THEN at 75% Perform EMOTM x 6
1 x Clean & Jerk + 2 x Burpee (Max Height Jump)

(B) 3 Rounds (1min Recovery between rounds)
400m Run
10 x KTE
20 x KB Swings - 24/16kg