Friday, February 27, 2015

FRIDAY

Dave, Mitch and Johnny after 
Open WOD 15.1 on Friday night.


A) Sumo Deadlift
5x5 Work to a Light/Medium Load

B) Every 3 Minutes x 5

3 Hang Cleans 50/40/35kg
5 HR Burpees
1/2 Gasser
2 Cleans

Note: Hang Clean and Clean can be either Power or Full Clean.

Thursday, February 26, 2015

THURSDAY


Starts Tomorrow 


Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Drops
  3 x Snatches from pockets
  3 x Snatches from mid thigh
  3 x Snatches from mid shin

(A) Snatch:
5 Sets x1@70%
2 Sets x1@75%
2 Sets x1@80%
1  Set x1@85%

(B) For Time
50 x Double Unders
 9 x Snatch: 55/45/33
40 x Double Unders
12 x Snatch: 50/40/30
30 x Double Unders
15 x Snatch: 45/35/25

NOTE: Any variety of Snatch permitted.

Wednesday, February 25, 2015

WEDNESDAY



A) Bench Press

1x6, 1x4, 1x2
--------------
1x6, 1x4, 1x2

Go Heavy the first Wave, and Heavier the second Wave.

B) For Time
Run 400m (2.30 min cap)
25 Wall Balls 10/9' 9/6kg
25 HR Pushups
Run 800m (4.00 min cap)
25 Wall Balls
25 HR Pushups
Run 400m (2.30 min cap)

Tuesday, February 24, 2015

TUESDAY

Haylie working on her Pull-Ups in Copacabana, 
Rio de Janeiro 

A) Back Squat
6 Reps @ 65%
4 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
1 Rep @ 90%
Followed by 1 set of Back Squat Max Unbroken Reps @ 80%

B) 3 Rounds
21 KB Swings 24/16kg
15 Box Jumps 24/20
9 Deadlift @ BW

Monday, February 23, 2015

MONDAY

How funny is this comparison!!
Feel free to Caption

(A) Hang Clean + Clean

(B) 5min AMRAP
3-6-9.. Power Clean: 45/35/30
3-6-9.. TTB

-Recover 2min-

5min AMRAP
3-6-9... Thruster: 45/35/30
3-6-9... Pullups

Friday, February 20, 2015

FRIDAY

Jen in her new car.  
Be sure to give her a toot 
and wave if you see her driving around the Riff.

A) DeadLift
EMOTM x3 (Warm Up)
5 reps @ 50%

-Then-

4 @ 65%
3 @ 75%
2 @ 80%
2 @ 85%

B) For Time
400m Run
20 Hang Power Clean 43/30kg
10 Lateral Bar Burpee

15 Hang Power Clean 
5 Lateral Bar Burpee
10 Hang Power Clean 
400m Run

THURSDAY



A) Power Snatch
Build to a Heavy Double

B) Every 2.30min x6

Run 200m
5 TnG Power Snatch @ 70% of Part A
5 Pull Ups

Wednesday, February 18, 2015

WEDNESDAY

Mitch enjoying life in Colorado........
ummmm are we going to have to send Joe to bring you back?

(A) Bench Press
1x8@55%
1x6@65%
1x4@75%
1x2@85%
1x1@90%
1x1@95%
THEN
2 attempts at
1x101-105%


(A) 7min AMRAP
30 x Double Unders
10 x HR Push-ups
1/2 Gasser


1min Recovery
THEN
12-9-6
DB/KB Push Press
Burpee Box Jump:24/20

Tuesday, February 17, 2015

TUESDAY


Team Michael/Jeremy and Team Shane/James

(A) Back Squat
1x5@55%
1x5@65%
1x3@75%
1x2@85%
1x2@90%
1x1@95%
THEN
2 attempts at
1x101-105%

(B) For Time
Run 800m
10-8-6-4-2 = Power Clean:
2-4-6-8-10 = TTB
Run 400m

Monday, February 16, 2015

MONDAY


Gav getting his handstand on.

MONDAY
(A) Clean & Jerk
Work up to a heavy single.


(B) 4 Rounds
10 x C2B Pullups
15 x KB Swings: 24/16
20 x WallBalls: 9/6/4kg - 10/9ft

Friday, February 13, 2015

FRIDAY


(A) Cleans
Sets 1&2 - 2 x 70%
Sets 3&4 - 2 x 75%
Sets 5&6

(B) 3 Rounds
10 x Front Squat 50/35
24 x KB Swings: 24/16/16
10 x 2fer Bar Burpees

Thursday, February 12, 2015

THURSDAY


Rachael getting her "Game On".


(A) Jerk Complex
Push Jerk + Split Jerk (2+1)
Find a heavy load performing 2 x PJ & 1 SJ


For Time
21 x TTB
15 x Double KB S2O
Run 400m
15 x TTB
12 x Double KB S2O
Run 400m
9 x TTB
9 x Double KB S2O
Run 400m
NOTE: Double KB weight is 24/16/12kg


Wednesday, February 11, 2015

WEDNESDAY



(A) Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 75%


(B) 2 Rounds
50 Double Unders
10 Deadlifts: 100/70/60
25 Double Unders
5 Deadlifts

Tuesday, February 10, 2015

TUESDAY

Congratulations Girls.  
Nat and Aliysa placed 8th (out of 48 Teams) in the Intermediate Category 
at the 'Last Man Standing' Games in Campbelltown.

(A) Back Squat
6 sets x 3 @ 85%

(B) For Time
3 x Unbroken Power Clean:80/50/45
3 x Pull-up
6 x Unbroken Power Clean:70/45/40
6 x Pull-up
9 x Unbroken Power Clean:60/40/35
9 x Pull-up
12 x Unbroken Power Clean: 50/35/30
12 x Pull-up

Monday, February 9, 2015

MONDAY

The gang from 'Last Man Standing' yesterday.

A) Snatch
Build to 85% of your 1rm
-then-
Perform 4 Singles EMOTM

B) For Time
Run 400m
20 Jumping Squats 20/15

-Recover 1 Minute-

Run 400m
20 Box Jumps 24/20

-Recover 1 Minute-

Run 400m
20 Thrusters 43/30

Friday, February 6, 2015

FRIDAY


Yesterdays 9.30am Class benching

A) Snatch Complex
Power Snatch + OHS + Snatch

B) Running Chief
5 x 3 Minute Rounds with 1 Minute recovery after each round

-Buy In-
1/2 Gasser
-Then-
3 Power Clean 61/43/35
6 Push Ups
9 Squat

Thursday, February 5, 2015

THURSDAY

Yes, Jessica took Jehty on her 600m run yesterday.

A1) DB/KB Bench Press
Accumulate 100 reps in as few sets as possible.

(A2) Any Handstand skill modality (After every Bench set)

B) 15-21-9
G2O 43/30/25
Pull-Ups

Wednesday, February 4, 2015

WEDNESDAY


Yesterdays 7pm class

A) Deadlift
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
2 reps @ 90%
2 reps @ 90+%

B) For Time
600m Run
-Then-
4 Rounds
10 Sumo Deadlift @ 65%
10 Wall Balls 10/9ft 9/6kg
10 TTB

Tuesday, February 3, 2015

TUESDAY



Head Coach coming in from a 400m "Run"

(A) Back Squat
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
2 reps @ 85%
MAX Reps @ 80%

(B) 4 Rounds
10 Goblet Squats: 32/24/20
20 RKB Swings: 32/24/20
30 Double Under's

Monday, February 2, 2015

MONDAY

James and Jake benching together.

A) Clean
2 x 75%
2 x 80%
2 x 85%
2 x 90%

B) Every 3min (15min)
Run 250m
10 Box Jumps 24/20
1 Clean

Scoring - Your total score is the sum of your heaviest successful Clean performed within each of the minute increments (eg 50+55+57+0(Fail)+55=217).  You may make multiple attempts within the 3 minute increment, but only the heaviest attempt will count.