Monday, March 31, 2014


(A) Spend 15-20min working on Heavy Clean

(B) 10min AMRAP
200m Run
7 Power Cleans: 55/35
7 Pull ups

Friday, March 28, 2014


(A) 6 Working Sets
2 x Hang Power Snatch + 1 x OHS

(B) 18min AMRAP
5 x Jumping Pull-ups - Unbroken
10 x Box Jump - (step down) 24/20
15 x KB Swings - Russian 24/16

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 250m. Once Partner #2 returns from the run, Partner #1 will begin their 250m, while Partner #2 continues work wherever #1 left off.

Thursday, March 27, 2014


(A) EMOTM x 14
(1a) AMRAP of 5 x Sumo Deadlifts + 5 x Burpees over the bar.
(1b) Recover
NOTE: Deadlift weight = 80/55/45kg
ATTN Crossfit Open Athletes: Adjust load & intensity as needed. Listen to your body & take the necessary steps to ensure your firing & ready to rumble come 14.5. Chat to any of the Coaches if your unsure.

(B) 10-9-8-7-6-5-4-3-2-1 Thrusters - 43/30/25kg
30 x Double Under's after each round of Thrusters
(1min MAX to complete DUs or to practice.

Wednesday, March 26, 2014


(A) Clean: 3-3-3
Warm-up as needed. 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.

(B) 5 Rounds (COMPARE HERE)
20 x Alternating Dumbbell Snatch - Heavy (10 per arm)
10 x HR Push-ups
1/2 Gasser (Perform 1st & last round carrying bell)
NOTE: Scaled option for DB Snatch is G2O

Tuesday, March 25, 2014


(A) Back Squat: 5-5-5

(B) 10min AMRAP
12 Deadlifts: 55/35/30
9 Hang Power Cleans
6 Shoulder to OH

Monday, March 24, 2014


(A) Snatch Complex
5 Sets of - Power Snatch + OHS + Snatch

(B) Partner 15min AMRAP

Partner 1: 12 Sit-ups with plate OH:10/5kg
Partner 2: 12 KB Swings: AHAP
Partner 1: 12 Jumping Squats
Partner 2: 6 Burpees
Partner 1: 200M Run

*Partner 1 will start while Partner 2 rests. After Partner 1 finishes the situps, Parter 2 will begin the KB Swings. One person will always be working while one is resting.

*After Partner 1 finishes his/her 200m run, partner 2 will start their situps. Partners will be doing what the other person did before. Keep rotating for 20 min.

Friday, March 21, 2014


(A) Bench Press: 10-8-6-4-10

(B) Predator or Prey
Run 400m
2min from when the final runner crosses the line

3min AMRAP
5 x KB or DB OHS
7 x TTB
1min Recovery

2min AMRAP
15 x KB Swing
30 x Double Unders
3min Recovery

Run 400m

Thursday, March 20, 2014

Fight Gone Bad

"Thoroughly warm up all movements"
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 34kg (reps)
(3) Box Jump (reps)
(4) Push-Press 34kg (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, March 19, 2014


(A) Snatch
12min to find a Medium - Heavy Single
THEN EMOTM x 8, Perform
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 85+%

(B) Work - Rest
30 x KB Snatch (15/arm)
15 x Burpees
Run 250m

20 x KB Snatch (10/arm)
10 x Burpees
Run 300m

10 x KB Snatch (5/arm)
5 x Burpees
Run 400m

NOTE: Choose own weight on KB Snatch

Tuesday, March 18, 2014


(A) Jerk Complex: 1-1-1-1 (go heavier than last week)
One Complex consists of 1 Push Press + 1 Push Jerk + 1 Split Jerk.

Part B: "The Chief"
Max rounds in 3 minutes of:
3 x Power Cleans: 61/43/35
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start each round where you left off. Score total rounds completed.

Monday, March 17, 2014


(A) High Hang Power Clean + Front Squat
Keep this light.

(B) 20min AMRAP
10 x Thrusters
15 x TTB
30 x Double Unders

Friday, March 14, 2014


(A) 3rm Thruster from floor
**5 Attempts

(B) 15-12-9
Power Clean
Over Bar Burpee
**Choose own weight

Thursday, March 13, 2014

Sorry Belinda

(A) Jerk Complex: 1-1-1-1
One Complex consists of 1 Push Press + 1 Push Jerk + 1 Split Jerk.

(B) Helen
3 Rounds
Run 400m
21 x KB Swing: 24/16
12 x Pull-ups

Wednesday, March 12, 2014


(A) Bench Press
Build up to a Heavy Double over 6 sets.
THEN @ 75%
1 Attempt at Max reps

(B) Running Clock For 13min 
Complete as many reps as possible in 7min, following the rep scheme below.
3 x Snatch: 40/30/25kg
3 x TTB
6 x Snatch
6 x TTB
9 x Snatch
9 x TTB
3-3 + 6-6 + 9-9 + 3-3 + 6-6 + 9-9 etc until the 7 minutes is completed.

RECOVER 3 Minutes
THEN Complete
30 x Box Jumps: 24/20

NOTESnatch can be of any variety.

Tuesday, March 11, 2014


(A) Back Squats
3 Rounds
MAX Rep Back Squats in 30sec
Recover for 30sec (bar remains on back)
MAX Rep Back Squats in 30sec
Recover for 2 minutes

NOTE: Build up to no more than 75% of your FRONT SQUAT

(B) 7min AMRAP
Wall Balls: AHAP
Deadlifts: 100/70/60kg

NOTE: Workout begins with Wall Balls & at the 1-2-3-4-5-6 minute mark complete 5 x Deadlifts.
Go HEAVY on the WB. Guys shoot for higher target than normal & Gals to pick a height that gets you concentrating & stick to it.
Not catching/controlling the ball at any stage is a NO REP.

THEN Grab a partner or 2
Recover 2 minutes (Take partners pulse for 15sec - have team done within 90sec)

RECOVERY jog 400m with linked arms.

NOTE: It's no race, but you CAN'T WALK at any stage after the speed hump or until you return to the speed hump.
As soon as you cross together, take the pulse again for 15sec & the team with the lowest margin on their combined heart rate scores will win a surprise.
Record HR x 15sec X 4 = Score < 400m
Record HR x 15sec X 4 = Score > 400m
Then Split the difference

Monday, March 10, 2014

Run Forest Run

(A) 10 Rounds - Every 90 seconds, alternate between
A1) 1 x Hang Power Clean + 1 x Power Clean + 1 x Clean
A2) 30 Double Under's OR 1/2 Gasser

(B) With a clock set to 15 minutes
From 0-5 minutes
1) Run 800m

From 5-12 minutes
8 x Weighted Step Ups to 24/20 Box: 15/10kg
10 x DB - STO: 15/10kg
8 x Weighted Step Ups to 24/20 Box: 15/10kg
10 x DB - STO: 15/10kg
Run 200m

From 12-15 minutes
Move at 75% intensity
Run-Jog-Crawl or any variation thereof, just don't get above your estimated 75% threshold. Practice on how to get your heart rate considerably lower by the 15min mark than it was at the 12min mark.

Saturday, March 8, 2014

Thank You

This time of year is always exciting. The buzz in the box is humming with "Open Fever" & sometimes its hard not too get caught up in all the excitement myself. I got this email the other day from Kathy, who has become a regular to our 6am sessions which really reminded me why I started doing this in the first place. With Kathy s permission, id like to share this with you.

Dear Glenn, Veronica & Jen
 I've been training with CrossFit Penrith now for 11 months and it would be an understatement to say “what was I thinking for all of those years going to a gym and why didn't I hear about CrossFit years ago.” I've always been a member of a gym or attended some type of boot camp since I was 18, always keen to keep fit and healthy. My experience at CrossFit Penrith has been a completely new and exciting challenge, a massive reward in my life. I'm stronger, happier, healthier and have unlimited amounts of energy than I have ever had before. I have been able to dig deep and realise I can achieve anything I focus on and put my mind to, both physically and mentally. My confidence has always been quite low, but, with the support and guidance from the Amazing Coaches I have now started to believe in myself and every day is a new day. My time at CrossFit Penrith has been a massive wake up call to me, I have met some amazing people and built some solid friendships, they are my CrossFit Family. I look forward to getting up each morning at 5.30am because I know I will feel awesome after my workout and I do every time I train. I have just registered to compete in my first CrossFit Games 2014 and just completed Week 1, what an Amazing Experience! I could not have done it without the encouragement from the coaches for picking me up when I needed that cheer. A massive Thank you to Glenn, Veronica and Jenny for my experience and I hope to continue my journey.

Friday, March 7, 2014


(A) EOMOTM x 4
4 x Back Squat @ 75%

(B) 4 Rounds
7 x TTB
14 x Alternating DB Snatch: 45/35lb
7 x Box Jump Overs: 24/20
14 x Sit-ups with plate overhead: 10/5kg

Thursday, March 6, 2014


(A) EMOTM x 12
Odd: 5-7 HSPUs
Even: 4 Sumo Deadlifts @ 70% of 1RM (Deadlift)
- Speed and fast deadlifts while keeping perfect form.
- No bouncing, do not let go of the bar, control each rep back to the ground.
- Strong shoulders, tall chest- Keep tight the entire time (deep breath before you lift and keep body tight for the entire lift)

(B) 2min ON - 90sec OFF x 5
Run Shuttle Sprint + AMRAP Power Clean & Jerk in remaining time.
Round 1 = 52/38/30kg
Round 2 = 55/43/35kg
Round 3 = 61/48/38kg
Round 4 = 66/52/43kg
Round 5 = 71/55/48kg

Tabata TTB

Tuesday, March 4, 2014


(A) 3RM Thrusters

(B) Max rounds in 3 minutes of:
3 x Deadlift: 100/70kg
6 x Box Jumps: 24/20
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start each round where you left off. Score total rounds completed.