Thursday, November 19, 2015


Over the weekend 10 year old Lara was feeing the love so she decided 
to come up with her own WOD.  What's great about this is there is nothing crazy about it, reps are not too high and unachievable and plank hold 
time is spot on!  Lara's been coming to CrossFit Penrith since the beginning, she was about 3-4 years old.

(A) Snatch (Any)
Every 90sec x 6 rounds, perform 5 reps: 50/35/30kg
0:00-1:30 - 5 x Snatch
1:30-3:00 - 5 x Snatch
3:00-4:30 - 5 x Snatch
4:30-6:00 - 5 x Snatch
6:00-7:30 - 5 x Snatch
7:30-9:00 - 5 x Snatch

(B) 12-9-6-3
Deadlift: 85/60/50kg
Run 1/2 Gasser after every round

Optional Finisher
5min Partner Strict Chin Up Ladder (1-5)

Notes: Chin ups are palms facing you on the bar. We will be using these ladders to get a high volume of pulling over the next few weeks with some variations. You should be able to get more chin ups than pull ups. Partner up (or groups of 3)
Partner 1 does 1 rep, then partner 2 does 1 rep. Partner 1 does 2 reps, then partner 2 does 2 reps. Partner 1 does 3 reps…and so on until you each reach 5 reps. Then restart the ladder again at 1, then continue until the 5 minutes is up.
If one person fails before the 5 rep mark, all athletes in the group re-start again at rep 1.


  1. A 30k rd 3 3 snatched

    B 6.52

    C mainly singles

  2. A) Rx, 4 rounds as power snatches,
    2 rounds as full.

    B) 3:44 Rx

  3. A)40kg power snatches, trying to squat as deep as i can each rep.
    B)4.56 red band dips

  4. A) 50kg full snatch
    B) 4:32 rxd need to work on dips

  5. A) Rxd, mix of power and full
    B) 9:29 Rxd

  6. A) rxd

    B) 6:20 first and last dips sets unassisted