Saturday, December 10, 2016

SATURDAY

A) Snatch (These are not touch and go)
3x65%
3x70%
3x75%
2x80%
1x85%
1x90%/
3x1@80%

B) Clean & Jerk (2+1 means 2 Cleans + 1 Jerk, it then moves to 1 C&J @ 80%)
 - Rest as needed between sets)
2+1@65%
2+1@70%
2+1@75%
2@80%
1@85%
1@90%
3x1@80%


Friday, December 9, 2016

FRIDAY

(A) EMOTM x 30
6 Rounds of:
(Min1) 200m Run
(Min2) 15 x Wall Ball: 9/6kg - 10/9ft
(Min3) 15 x Box Jumps: 24/20
(Min4) 15 x HSPU
(Min5) 35 x Double Under's

Thursday, December 8, 2016

THURSDAY

A) Heavy Single
Push Jerk + Split Jerk

B) For Time
21-15-9
KB Swings: 24/16KG
TTB
400m Run

Wednesday, December 7, 2016

WEDNESDAY

A) Bench Press
2 Sets x Max Reps @ 3/4 BW
3 Sets x Max Reps @ BW
Note: Warm up appropriately and rest as needed between sets.
And don't forget to have a great day!

B) For Time
15 x Power Clean 2 Overhead: 60/40/30
15 x Burpees
Run 600m
12 x OHS
Run 600m
9 x Squat Clean & Jerk
9 x Burpees

Tuesday, December 6, 2016

TUESDAY

A) Snatch
6 reps EMOTM x 5min: 50/35/30kg

B) 4 Rounds
15 x RKB Swings: Heavy
15 x Wall Balls: 9/6kg - 10/9ft
-THEN STRAIGHT INTO-
3 Rounds
9 x Deadlifts: BW
9 x Lateral Bar Burpees

Monday, December 5, 2016

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@91%

B) EMOTM x 12
(a) Run 1/2 Gasser
(b) 15 x KB Swings: 24/16kg

Saturday, December 3, 2016

A BIT OF STAMINA CONDITIONING

For time: 
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (61/43/35#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.  

Friday, December 2, 2016

FRIDAY

(A) Clean & Jerk
EMOTM x 6 reps: 50/35/30kg

(B) AMRAP 13
3 x Power Clean and Jerk 

13 x Pull Ups 

23 x Double Unders
*For Power Clean and Jerk, go as heavy as possible.

Thursday, December 1, 2016

THURSDAY

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.

Wednesday, November 30, 2016

WEDNESDAY

A) Bench Press
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

B) 3 Rounds
Run 400m
12 x Hang Power Clean: 60/42/37kg
50 x Double Unders

Tuesday, November 29, 2016

TUESDAY

A) Snatch Complex
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch

B) For Time
Run 200m
15 Power Snatch 55/40/32kg
Run 400m
12 Power Snatch
Run 600m
9 Power Snatch

Monday, November 28, 2016

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

(B) With a running clock
at the 0:00
AMRAP x 5
15 Power Cleans: 40/30
10 Toes-to-bar
at the 7:00
AMRAP x 5
10 Power Cleans: 40/30
15 Kettlebell Swings: 24/16
at the 12:00
AMRAP x 5
15 Power Cleans: 40/30
10 Thrusters: 40/30

Friday, November 25, 2016

FRIDAY

(A) Front Squat
Build in load to a Heavy 5reps
-THEN-
Max reps at 90% of that

(B) 3 Rounds
Run 400m
21 x AKB Swings: 24/16
12 x Hang Power Clean: 45/35

Thursday, November 24, 2016

THURSDAY



(A) Power Snatch
3 Sets of 1@73%
3 Sets of 1@76%
3 Sets of 1@79%
NOTE: If after these 9 sets you feel good, continue toward a heavy single with a maximum of 5 lifts

(B) For Time
100 Double Under’s (Run 1/2 Gasser every break)
-Straight Into-

15-12-9
Hang Power Snatches: 45/35/30
Burpee’s (Rabbit style)

-Finish with-
100 Double Under’s (No penalty on last 100 D/U)

Wednesday, November 23, 2016

WEDNESDAY



(A) Bench Press
10 Reps @ 60-65% of 1RM
-THEN-
Max Reps
2 Sets @ 70%-75%
2 Sets @ 80%-85%

(B) For Time
Buy In - Run 200m
3 Rounds
15 x Wall Balls
12 x Box Jumps: 24/20
  9 x OHS: 45/35
Cash Out - Run 400m

Tuesday, November 22, 2016

Get a Grip

(A) Clean
5 Sets of 1@75%
5 Sets of 1@78%
5 Sets of 1@81%
NOTE: If after these 15 sets you feel good, continue to a heavy single with a max of 5 more singles

(B) Get a Grip
18-15-12-9
RKB Swings: 24/16
TTB
5 x Deadlifts: 100/70
NOTE: Perform 5 Deadlifts after every set

Saturday, November 19, 2016

SATURDAY

9-15-21
Overhead Squats: 40/30
Wall Balls

11min AMRAP
(Buy In 3 Rounds)
200m run
10 Deadlifts: 100/70
-THEN-
AMRAP
3 HSPU
5 C2B Pullups
7 Toes-to-bar

Friday, November 18, 2016

FRIDAY

(A) 2 x Thruster + 1 x Front Squat
Build to a challenging load from the ground (No Racks)


(B) For Time
50 x Double Unders
20 x KB/DB Snatch: Heavy (10/10)
40 x Double Unders
18 x KB/DB Snatch: (9/9)
30 x Double Unders
16 x KB/DB Snatch: (8/8)
20 x Double Unders
14 x KB/DB Snatch: (7/7)

Thursday, November 17, 2016

THURSDAY

(A) Snatch
With a running clock, and warming up with nothing more than an empty bar
A. 5 mins to establish a heavy Muscle Snatch
B. 5 mins to establish a heavy Hang Squat Snatch
C. 5 mins to establish a heavy Squat Snatch

(B) For Time
Run 600m (4min Cap)
15 x Snatch: 52/36/28
Run 600m (4min Cap)
15 x Snatch: 52/36/28

Wednesday, November 16, 2016

WEDNESDAY


Shane & Kelly fighting it out in yesterdays girls vs boys row-off during the 9.30am session

(A) Bench Press
1x6-8@65%
1x6@70%
1x5@75%
1x4@80%
1xMax Reps@85%

(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/20
1/2 Gasser
12 x Box Jumps: 30/24

EXTRAS
(1) 1 x Muscle Up every 30 seconds for 10 sets
(2) Tabata TTB: 8x (:20 seconds of max reps, :10 rest)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

Tuesday, November 15, 2016

TUESDAY

The early days at CFP. Sarah was my very first "CrossFit" believer, & the trust she put in me i will forever cherish. Thanks Sarah.
(A) Clean
5 Sets of 1@70%
5 Sets of 1@73%
5 Sets of 1@76%
NOTE: If after these 15 sets you feel good, continue to a heavy single with a max of 5 more singles

(B) 4 Rounds
5 x C2B Pullups
10 x Deadlifts: 50/35
5 x Front Squats: 50/35
1/2 Gasser

Monday, November 14, 2016

MONDAY

(A) Back Squat
Build in load to a heavy 5rep
-THEN-
1x5@90% of above.

(B) 7min AMRAP
6 x Clean & Jerk: 65/45/42
8 x Wall Ball

Then straight into
35 x Double Under’s
20 x Sit-ups
35 x Double Under’s
18 x Sit-ups
35 x Double Under’s
16 x Sit-ups

EXTRAS
Technique Primer: Muscle Snatch 3x3 (light)
(1) SNATCH
EMOTM x 5min -1rep @70%
EMOTM x 5min -1rep @73%
EMOTM x 5min -1rep @76%
NOTE: If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

(2) Snatch Pull:
3 Sets x 2@120% - 1 Set x 2@ 90%

Friday, November 11, 2016

FRIDAY

(A) Front Squat
2x6@65%
2x5@70%
2x4@75%
1x3@80%

(B) For Time
15 x Thrusters: 50/35
75 x Double Unders
12 x Thrusters: 52.5/37.5
50 x Double Unders
 9 x Thrusters: 55/40
35 x Double Unders

Thursday, November 10, 2016

THURSDAY

(A) Clean
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
Then 3 more lifts @ your choice of loading

(B) For Time
100 DU
THEN
21-15-9
TTB
Box Jumps: 24/20

Wednesday, November 9, 2016

WEDNESDAY

Class in full swing

(A) Bench Press:
3 Sets Of 5 @ 75%
3 Sets Of 3 @ 85%
3 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) 8min AMRAP (BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
10 x Wallballs
 2 x Hang Power Snatch: 50/35/30
10 x Wallballs
 4 x Hang Power Snatch
10 x Wallballs
 6 x Hang Power Snatch
Etc. Until the 8min is up

(C) @ The 10min mark
3RM Thruster in 7min
From the floor.

Tuesday, November 8, 2016

TUESDAY

(A) Deadlift
2 Sets Of 5 @ 75%
2 Sets Of 3 @ 85%
2 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) Continual Running Clock
AMRAP x 4
3 ROUNDS
9 Deadlifts:60/40
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

Rest 3 Minutes

AMRAP x 3
2 ROUNDS
9 Deadlifts
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

Rest 2 Minutes

AMRAP x 2
1 ROUND
9 Deadlifts
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

Saturday, November 5, 2016

SUBLIME SATURDAY

AMRAP x 3
5 x Power Cleans: 40/30
5 x Thrusters: 40/30

AMRAP x 7
3 x Deadlifts: 120/85
1 x Round of "Cindy"

AMRAP x 3
5 x Burpees
5 x Hang Power Snatch: 35/25

*Recover 3 minutes between workouts

Thursday, November 3, 2016

THURSDAY

Grinding through Wanda sand dunes
(A) Snatch + Overhead Squat
Build to a heavy (Not Max) load.

(B) For Time
50 x Double Unders
30 x Wall Balls: 9/6kg - 10/9ft
10 x Burpees
50 x Double Unders
20 x Wall Balls
10 x Burpees
50 x Double Unders
10 x Wall Balls
10 x Burpees

EXTRAS
20 Minutes of mobility

Wednesday, November 2, 2016

WEDNESDAY

We turned back the clock to 2009, where the "rolling start" was legal. In true Schwantzy style he took off for the 800m at suicide pace & led into the first turn. We miss you big guy.

(A) Bench Press
3 Sets Of 5 @ 70%
3 Sets Of 3 @ 80%
3 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B)  15-12-9
Power Cleans: 50/35
Pull-ups
Then go directly into:
9-7-5
Hang Power Cleans: 50/35
200m Run

EXTRAS
(1) Pause Jerk + Jerk: Max load in 8min
(2) Push Press - 1x3@75% -  2x3@80% (Use % from last weeks heaviest load)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

Tuesday, November 1, 2016

TUESDAY



(A) Deadlift
2 Sets Of 5 @ 70%
2 Sets Of 3 @ 80%
2 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) For Time
45 x Double Under's
15 x Thrusters: 40/30
Full Gasser
12 x Thrusters
Full Gasser
9 x Thrusters
45 x Double Under’s

EXTRAS
(1) 2-Position Clean (floor, knee) - Max in 12min
(2) Clean Pull (Floor) 1x2@113% - 1x2@118% - 1x2@123%
(3) 7-5-3
Muscle Up
D-Ball over shoulder: AHAP
NOTE: MU is on rings preferably, however use bar if needed.

Monday, October 31, 2016

MONDAY

(A) Back Squat
1x3@83%
1x1@87%
1x3@83%
1x1@90%
1x3@83%
1x1@90+%

(B) AMRAP x 9
1 x Clean + 2 x Box Jumps
2 x Clean + 4 x Box Jumps
3 x Clean + 6 x Box Jumps
4 x Clean + 8 x Box Jumps
5 x Clean + 10 x Box Jumps
6 x Clean + 12 x Box Jumps
7 x Clean + 14 x Box Jumps
8 x Clean + 16 x Box Jumps
9 x Clean + 18 x Box Jumps
10 x Clean + 20 x Box Jumps… Keep ascending
NOTE: Cleans @ 70/50/45 Box Jumps @ 24/20

EXTRAS
(1) 2-Position Snatch (floor, knee) - Max in 12min
(2) Snatch Pull (Floor) - 1x2@113% - 1x2@118% - 1x2@123%
(3) Row 8 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 29, 2016

SENSATIONAL SATURDAY



9-6-3
Squat Clean Thruster: 60/40
C2B Pullups

3 Rounds
10 x Front Rack Lunge: 60/40
15 x TTB
15 x KB Swings: 24/16

For Time
150 Double-Unders
1000m Run

NOTE: Recover 3min between workouts

Friday, October 28, 2016

FRIDAY



(A) Front Squat 
3RM Then 1x10@70% (of 3RM)

(B) “FIGHT GONE BAD”
3 ROUNDS
Wall Balls: 9/6/4kg
SDHP: 35/25kg
Box Jump: 20
Push Press: 35/25kg
Row: Calories

In this workout you complete as many reps as possible in one minute for each of the five stations. This makes each round 5 minutes long. There is a one minute rest at the end of every round.
One point is given for each rep and on the rower each calorie is one point.

EXTRAS
(1) Snatch + OHS: Max in 12min -Then- 1@95% & 1@90%
(2) Good Morning: 3 Sets x 4@25% of back squat
(3) 3 Sets (NFT)
Max Unbroken MU + Max Unbroken Strict TTB
Note: These sets are NOT for time. Recover as needed between sets, but perform TTB  directly after the MU. Muscle Up is intended on rings, however BMU is ok if unable.

Thursday, October 27, 2016

THURSDAY


Patch working his core

(A) Clean 
Build to a Max load in 15min
Then 1@95% - 1@90%

(B) 3min AMRAP x 5 Rnds
3 x Power Cleans: 60/40
6 x Sit-ups
9 x Squats
Recover 1min between rounds.

EXTRAS
20min of mobility

Wednesday, October 26, 2016

WEDNESDAY

6am post wod mobility with Taco

(A) Bench Press
10-8-6-4-2-1
Start at around 65%

(B) For Time
Run 600m
5 x Power Snatch: 50/35/30
10 x Box Jump
Run 400m
10 x Power Snatch
15 x Box Jump
Run 200m
15 x Power Snatch
20 x Box Jump

EXTRAS
(1) Pause Jerk + Jerk: Max in 8min Then finish with 1@95% & 1@90%
(2) Push Press: Build in load over 5 lifts
(3) For quality of movement
Row 500m
25 x HSPU
Row 500m

Tuesday, October 25, 2016

TUESDAY

(A) Deadlift
10-8-6-4-2-1 reps at 65–70–75–80–85-90%
rest 3–5 min. between sets

(B) 4 Rounds
 8 x Burpees
10 x Deadlift: 90/65/55
12 x Wall Balls: 9/6/4kg
14 x RKB Swing: Heavy

(C) Tabata
Any bodyweight movement

EXTRAS
(1) 2-Position Clean (floor, knee) - Max in 12min -Then- 1@95% & 1@90%
(2) Clean Pull on blocks (knee height) - 1x2@110% - 1x2@115% - 1x2@120%

Monday, October 24, 2016

MONDAY

(A) Back Squat
1x3@80%
1x1@85%
1x3@80%
1x1@87%
1x3@80%
1x1@90%

(B) 3 Rounds
10 x Front Squats: 70/50/45
20 x (R1)Pull-ups (R2)TTB (R3)KTE
50 x Double Unders

EXTRAS
(1) 2-Position Snatch (floor, knee) - Max in 12min -Then- 1@95% & 1@90%
(2) Snatch Pull on blocks (knee height) - 1x2@110% - 1x2@115% - 1x2@120%
(3) Row 7 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 22, 2016

SUPER SATURDAY

The Good Ol Days 

For Time
15 x C2B Pull-ups
15 x Box Jumps: 24/20
400m Run
15 x Snatch: 50/35/30+
800m Run
15 x Snatch
400m Run
15 x Box Jumps
15 x Pull-ups

Friday, October 21, 2016

FRIDAY

(A) Front Squat - 5RM; 1x10@60% (% of RM)

(B) 3 Rounds
200m Run
12 x Thrusters: 40/30
Directly into:
3 Rounds
200m Run
9 Hang Squat Cleans: 40/30
Directly into:
3 Rounds
6 Bar Facing Burpees
6 Overhead Squats: 40/30

Thursday, October 20, 2016

THURSDAY



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

(A) Power Snatch - 2 Sets of 3@70% - 3 Sets of 3@75%
(Wait 3-5 seconds between reps)

(B) 5 Rounds - Every 4 minutes complete
Run 400m
10 TTB

EXTRAS
(1) Power Clean - 1x3@70% - 3x3@75% (Wait 3-5 seconds between reps)
(2) EMOTM x 12
Odd – 15/12 Calorie Row
Even – 3-5 D-Ball Over Shoulder + 6-8 C2B Pull-ups

Wednesday, October 19, 2016

WEDNESDAY

(A) Bench Press
5RM - 2x10@50% (% of 5RM)

(B) For Time
20 x Pullups
50 x Double Under’s
15 x Hang Power Snatches: 50/35/30
75 x Double Under’s
15 x Hang Power Snatches
50 x Double Under’s
20 x Pullups

EXTRAS
Technique Primer: Push Jerk BNK in Split - 3x3 (light)
(1) Pause Jerk + Jerk - Max in 8min
(2) Front Squat - 1x3@70% - 2x3@73%

Tuesday, October 18, 2016

TUESDAY

3 Amigos at 6am

(A) Deadlift
4 Sets x 6
(A1) Strict Press
4 Sets x 5
Aim to go heavier than last week

(B) For Time
3 Rounds of
3 Clean and Jerks: 60/40/38
1/2 Gasser

2 Rounds of
3 Clean and Jerks: 65/45/43
Run 400m

1 Round of
3 Clean and Jerks: 70/50/48
Run 800m

EXTRAS
Technique Primer: Muscle Clean: 3x3 (light)
(1) 3-Position Clean (floor, knee, mid-thigh) Max in 12min
(2) Clean Pull on Riser - 1x3@108% - 1x3@113% - 1x3@118%
(3) 7-5-3
Muscle Up
HSPUs
NOTE: MU is on rings preferably, however use bar if needed.

Monday, October 17, 2016

MONDAY

9.30am Crew


(A) Back Squat
6 Sets x 2 @ 85+%
1 Set Max reps @ 75%

(B) 5 Rounds 
9 Wall Balls
12 Box Jumps, 24/20
15 Russian Kettlebell Swings: Heavy

EXTRAS
Technique Primer: Muscle Snatch + Snatch Balance - 3 Sets x (3+3) (Complete 3 x Muscle Snatch then 3 x Snatch Balance)
(1) 3-Position Snatch (floor, knee, mid-thigh) - Max in 12min
(2) Snatch Pull (Knee height) Use blocks - 1x3@108% - 1x3@113%x5 - 1x3@118%
(3) Row 6 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 15, 2016

SATURDAY

"Glen"

For Time
30 x Clean & Jerk: 60/40
Run 1 mile
10 x Rope Climb
Run 1 mile
100 x Burpees

Friday, October 14, 2016

FRIDAY



(A) Front Squat 
1x3@80%
1x1@85%
1x3@80%
1x1@87%
1x3@80%
1x1@90%

(B) 3 Rounds
400m Run
10 x Lateral Bar Burpee
5 x Clean: 75/50/45

EXTRAS
(1) Snatch + Snatch Balance + OHS - (1+1+1)
Max in 12min  THEN finish with 1+1+1@95% & 1+1+1@90% (Use % of todays Max)
(2) 3 Rounds (NFT)
10 x KB Step ups: 24/16kg (5/side)
10 x KB OH Walking lunge steps: 24/16kg (5/side)
(3) 6x20 Unbroken Double-Unders - 30 seconds recovery between sets

Thursday, October 13, 2016

THURSDAY




Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
(A) Power Snatch
5 Sets x 3@70%  (Wait 3-5 seconds between reps)

(B) Running Clock
4min AMRAP
Buy In - 150 Double Under’s
12 x Thrusters: 40/30
12 x Chest-to-bar Pull-ups

Recover 3 mins

4min AMRAP 
Buy In - 100 Double Under's
9 x Thrusters: 50/35
12 x TTB

Recover 3 mins

4min AMRAP 
Buy In - 50 Double Under's
6 x Thrusters: 60/40
12 x Pull-ups

EXTRAS
(1) Power Clean - 5 Sets x 3 @70% (Wait 3-5 seconds between reps)
(2) 2 x 1000m Row

Wednesday, October 12, 2016

WEDNESDAY

(A) Bench Press
Accumulate 50 reps in as few sets as possible @ BW for Males & @ 3/4-BW for Females

(B) 2 Rounds
200m run
16 x AKB Swings: 24/16
16 x Situps
16 x Wall Balls
200m run
14 x AKB Swings: 24/16
14 x Situps
14 x Wall Balls
200m run
12 x AKB Swings: 24/16
12 x Situps
12 x Wall Balls
-THEN-
7min
Thruster 3RM

EXTRAS
(1) 3 Sets
10 x Strict TTB
10 x Second L-sit from rings

Tuesday, October 11, 2016

TUESDAY



(A) Deadlift
4 Sets x 6
(A1) Strict Press
4 Sets x 5

(B) For Time
 5 x Rounds of Cindy
12 x Deadlift: BW
12 x Box jump: 30/24
 3 x Rounds of Cindy
10 x Deadlift
10 x Box jump
 1 x Round of Cindy
 8 x Deadlift
 8 x Box jump

EXTRAS
Technique Primer: Muscle Clean - 3x3
(1) 3-Position Clean (floor, knee, mid-thigh) - Max in 12min, THEN finish with 1@95% & 1@90% (Use % of Max)
(2) Clean Pull (Knee height) Use blocks - 1x3@105% - 1x3@110% -  1x3@115%
(3) For quality of movement - Recover 90-120sec between movements
2 mins of Max rep Ring Muscle-ups
1 mins of Max rep Strict Handstand Push-ups
2 mins of Max rep C2B Pull-ups
1 min of Max kipping Handstand Push-ups

Monday, October 10, 2016

MONDAY

(A) Back Squat
1RM

(B) For Time
Run 400m
15 x TTB
15 x Power Clean: 60/40/37
Run 400m
15 x TTB
15 x Power Clean
400m Run

EXTRAS
Technique Primer: Muscle Snatch + Snatch Balance - 3 Sets x (3+3) (Complete 3 x Muscle Snatch then 3 x Snatch Balance)

(1) 3-Position Snatch (floor, knee, mid-thigh) - Max in 12min, THEN finish with 1@95% & 1@90% (Use % of Max)
(2) Snatch Pull (Knee height) Use blocks - 1x3@105% - 1x3@110%x5 - 1x3@115%
(3) Row 5 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 8, 2016

SATURDAY

Running Clock (1min break/rounds)
(1a) 0-10min
Run 600m
Establish a Snatch 1RM

(1b) 11-16min
Run 600m
Snatch Max reps @90% of (1a)

(1c) 17-22min
Run 600m
Snatch Max reps @80% of (1a)

(1d) 22-27min
Run 600m
Snatch Max reps @70% of (1a)

NOTE: Warm-up to 80ish% of your 1RM Snatch before starting. Everyone will start with an empty bar.
Treat this as a competition piece, with 3 scores. Your first score will be a combined time for all of your 600m runs, THEN for your 1RM Snatch in (1a), THEN your total Snatches accumulated in parts (1b-d).

Friday, October 7, 2016

FRIDAY

(A) Back Squat
1x5@65%
1x3@70%
2x3@75%
1x3@80%

(B) For Time
25 x Wall Balls
10 x TTB
15 x Wall Balls
15 x TTB
10 x Wall Balls
25 x TTB

-THEN-
7min
Thruster 3RM

Thursday, October 6, 2016

THURSDAY

Group Warmup
5 Reps each of:
Muscle Snatch
Snatch Grip Press
Snatch Drop
Snatch Balance
Hang Power Snatch

(A) Snatch
1x2 Snatches at 60%
1x2 Snatches at 65%
2x2 Snatches at 70%
2x3 Snatches at 75%
NOTE: All reps are drop from the top

(B) Running Clock
5 minute Window
Run 400m
1 Round of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 40/30/25

—Recover 3 mins—

5 Minute Window
Run 300m
2 Rounds of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 45/35/27.5

—Recover 3 mins—

5 Minute Window
Run 200m
3 Rounds of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 50/40/30

Wednesday, October 5, 2016

WEDNESDAY

Stretch time with todays CrossFit Kids class

(A) Bench Press
3 Sets x 10
2 Sets x 8
Aim to match or go heavier than last week.

(B) 6 Rounds
5 x Power Cleans
3 x Front Squats
1 x Jerk
25 x Double Unders
-THEN-
In 7min
Clean & Jerk 1RM

Tuesday, October 4, 2016

TUESDAY



(A) Deadlift
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*Heavy doesn't mean max!

(B) Buy In 200m Run
10-9-8-7-6-5-4-3-2-1
KB Swings: 24/16
Box Jumps: 24/20
Cash Out 200m Run

EXTRAS
10 Min EMOTM
Odd: 5 x HSPUs
Even: 30 x DUs

Friday, September 30, 2016

FRIDAY

(A) Back Squat (Tempo Squats)
3 sec descent + 2 sec pause, then a fast ascent

Warm-up sets
1x8 @ Empty bar
1x3@45%
1x3@55%

Work Sets
1x3@60%
3x3@65%
1x3@70%

(B) 6 Rounds
20 x KB Swings: 24/16
10 x HR Pushups
20 x Lunge holding KB (10/leg)
1/2 Gasser

Thursday, September 29, 2016

THURSDAY

(A) Power Snatch
2-2-2-2-2-2
Build to a Medium-Heavy load (NOT T&G)

(B) FOR TIME
1 Round:
600 Meter Run
9 x Thrusters: 50/35/30

2 Rounds:
400 Meter Run
7 x Thrusters

3 Rounds:
200 Meter Run
5 x Thrusters

Wednesday, September 28, 2016

WEDNESDAY

(A) Bench Press
3 Sets x 10
2 Sets x 8
Aim to go heavier than last week.

(B) 9min AMRAP:
15 x Wall Balls
12 x Box Jumps:
9 x TTB

(B1) 6min to find
OHS - 3RM

EXTRAS
(1) Clean High-Pull + Hang Clean (knee)
Find Heavy Single of complex

(2) 7-5-3
Muscle Up
HSPUs
NOTE: MU is on rings preferably, however use bar if needed.

Tuesday, September 27, 2016

TUESDAY

(A) Deadlift
5 Sets x 5 @ 80% of last week

(B) For Time
45 x DUs
15 x Power Snatch: 50/35/30
Full Gasser
12 x Power Snatch
Full Gasser
9 x Power Snatch
45 x DUs

EXTRAS
(1) Strict Press - Find 5RM for the day
(2) Good Mornings - 2x7 (30% back squat)
(3) 6 Intervals of rowing :30/:30 Row/Rest
(Score = lowest meters rowed in any interval)

Monday, September 26, 2016

MONDAY

(A) Back Squat
Warm-ups
1x6@65%
1x4@75%
1x2@85%
1x1@90%

Work Sets
6x1@95%

(B) 9-15-21
Power Cleans: 60/40/35
Pull-Ups

EXTRAS
(1) Snatch High-Pull + Hang Power Snatch (knee) + Hang Snatch (knee)
Find Heavy Single of complex, then 90% x 1 (use % of todays HS)

(2) For Time
10m Hand Stand Walk
10 Squat Cleans: 70/50/45
10m Hand Stand Walk

Friday, September 23, 2016

FRIDAY

(A) Back Squat (Dynamic - Think Fast)
1x6@65% + 4 x Box Jumps: 24/20
1x6@65% + 4 x Box Jumps
1x5@70% + 3 x Box Jumps
1x5@70% + 3 x Box Jumps
1x4@75% + 2 x Box Jumps
1x4@75% + 2 x Box Jumps

(B) For Time
20 x Thrusters: 40/30
100 x Double Unders
15 x Thrusters
75 x Double Unders
10 x Thrusters
50 x Double Unders

Thursday, September 22, 2016

THURSDAY

(A) Clean
Take 15-20 minutes to build toward a Max

(B) 20min AMRAP
Run 200m
3 x Cleans @ 70-85% of todays Max

EXTRAS
Muscle Up: 5 Sets x 5
If no MU, then work on suitable progressions 10 - 15min

Wednesday, September 21, 2016

WEDNESDAY

(A) Bench Press
3 Sets x 10
2 Sets x 8

(B) 20min to complete the lot
4 Rounds
400m Run
20 x KB Swings: 24/16
10 x TTB

(B1) 3RM - OHS

EXTRAS
(1) 5 Sets of 1 x Squat Clean + 1 x Thruster
Build in load.

(2) 4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

Tuesday, September 20, 2016

TUESDAY



(A) 5RM Deadlift

(B) 5 Rounds
10 x Pull-ups
12 x DB Snatch:
10 x WallBalls: 9/6/4kg - 10/9ft

EXTRAS
5 sets of 1 Power Snatch + 3 Overhead Squats
Build in weight

Monday, September 19, 2016

MONDAY

(A) Back Squat
Warm-ups
1x6@65%
1x3@75%
1x2@80%
1x1@85%

Work Sets
EMOTM x 6
6x1@90+%

(B) 3 Rounds
15 Box Jumps 24/20"
12 Hang Power Clean 60/40/35kg
9 Lateral Bar Burpees

Friday, September 16, 2016

FRIDAY



(A) Back Squat (Tempo Squats)
3 sec descent + 2 sec pause, then a fast ascent

Warm-up sets
1x8 @ Empty bar
1x3@40%
1x3@60%

Work Sets
1x3@65%
3x3@70%
1x3@75%

(B) 10 Rounds
3 x Strict Pull-ups
5 x Box Jumps: 30/24
7 x RKB Swings: 24/16

Thursday, September 15, 2016

THURSDAY


How do you compare?


(A) Clean
Take 15-20 minutes to build toward a Max

(B) EMOTM x 20
Evens: Run 100m
Odds: 3 x Cleans @ 70-85% of todays Max

Wednesday, September 14, 2016

WEDNESDAY

(A) Bench Press
2 Sets x 10
2 Sets x 8
2 Sets x 6

(B)  For Time
150 x Double Unders
21-15-9 Pullups
15-12-9 Front Squats: 70/50/43
-THEN-
150 x Double Unders

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

Tuesday, September 13, 2016

TUESDAY

(A) 12 minutes to work up to a heavy Triple Deadlift
(B) 8 minutes to work up to a heavy Triple Strict Press

(A) For Time:
Run 1/2 Gasser
10 Box Jumps: 24/20"
10 Power Snatch 60/40kg
Run 400m
20 Wall Balls 10/9' 9/6kg
25 Sit Ups
20 Wall Balls
Run 400m
10 Power Snatch
10 Box Jumps
Run 1/2 Gasser

EXTRAS
Snatch
Find a HS in 10min -THEN-
1x1@80% - 1x1@85% - 1x1@90% then repeat % again

Monday, September 12, 2016

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

(B) With a running clock
at the 0:00
AMRAP 3
15 Power Cleans: 40/30
10 Toes-to-bar
at the 5:00
AMRAP 3
10 Power Cleans: 40/30
15 Kettlebell Swings: 24/16
at the 10:00
AMRAP 3
15 Power Cleans: 40/30
10 Thrusters: 40/30

Friday, September 9, 2016

FRIDAY

(A) Back Squat (Dynamic - Think Fast)
1x6@60% + 4 x Box Jumps: 24/20
1x6@60% + 4 x Box Jumps
1x5@65% + 3 x Box Jumps
1x5@65% + 3 x Box Jumps
1x4@70% + 2 x Box Jumps
1x4@70% + 2 x Box Jumps

(B) AMRAP x 10
35 x Double Unders
10 x Goblet Squats: 24/16
1/2 Gasser
10 x KB Swing: 24/16

Thursday, September 8, 2016

THURSDAY

(A) Cleans
15 min to build up to a heavy double.

(B) 3 Rnds
400m Run
7 x Cleans: 70/50/45
5 x Strict Pullups

EXTRAS
Midline Focus
5 Rounds of
10 sec L-sit
20 sec Overhead Double KB Hold: 24/16
30 sec Plank
Rest 2 minutes between rounds

Wednesday, September 7, 2016

WEDNESDAY

(A) Ring Pushups
3 Sets x 8-10

(A1)Bench Press
Accumulate 50 reps in as few sets as possible @ BW for Males & @ 3/4-BW for Females
Aim to improve on last week.

For Time
30 Power Snatches: 30/25
15 Lat Bar Burpees
30 Thrusters: 30/25
15 Lat Bar Burpees
30 Power Snatches: 30/25

EXTRAS
3 x 500m Row, 2 minute rest between efforts

Tuesday, September 6, 2016

TUESDAY

(A) 12 minutes to work up to a heavy double deadlift
(B) 8 minutes to work up to a heavy double strict press

(C) For Time
800m Run
20 Toes-to-bar
15 Ring dips
400m Run
15 Toes-to-bar
10 Ring dips
200m Run
10 Toes-to-bar
  5 Ring dips

EXTRAS
Snatch 1RM
*12 minute time cap

Clean and Jerk 1RM
*12 minute time cap

Monday, September 5, 2016

MONDAY

(A) Back Squat
1x6@ 70%
1x1@ 85%
1x6@ 73%
1x1@ 87%
1x6@ 75%
1x1@ 90%

(B) 5 Rounds
9 Wall Balls
12 Box Jumps, 24/20
15 Russian Kettlebell Swings: Heavy

EXTRAS
(1) 10 Sets of rep1 Snatch Balance, climbing in weight

(2) Power Clean 5x5 at 80%

Friday, September 2, 2016

FRIDAY

(A) Front Squat
3-3-3-3-3

(A1) Barbell Overhead Walking Lunge
3 Sets ×14 total steps

(B) For Time (Short'n Sharp)
30 x Thrusters: 30/25
20 x Pullups
10 x Lateral Bar Burpee
15 x Thrusters
10 x Pullups
  5 x Lateral Bar Burpee



Thursday, September 1, 2016

THURSDAY

(A) Deadlift
3-3-3-3-3

(B) For Time
50 Double Unders
5 Clean and Jerk: 80/55/45
200m Run
40 Double Unders
4 Clean & Jerks
200m Run
30 Double Unders
3 Clean & Jerks
200m Run
20 Double Unders
2 Clean & Jerks
200m Run
10 Double Unders
1 Clean & Jerk
200m Run

Wednesday, August 31, 2016

WEDNESDAY


Happy Days

(A) Ring Pushups
3 Sets x 8-10

(A1)Bench Press
Accumulate 50 reps in as few sets as possible @ BW for Males & @ 3/4-BW for Females

(B) 8min AMRAP (BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
10 x Box Jump Overs (24/20″)
 2 x Hang Power Snatch: 50/35/30
10 x Box Jump Overs
 4 x Hang Power Snatch
10 x Box Jump Overs
 6 x Hang Power Snatch
Etc.

(C) @ The 10min mark
2RM Thruster in 7min
From the floor.

EXTRAS
4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

Tuesday, August 30, 2016

TUESDAY

(A) Snatch Complex
Hang Power Snatch + Squat Snatch (1+1)
Build to a Heavy in 11min
Then Squat Snatch 5 lifts @ 85%


(B) 4 Rounds
7 Wall Balls
Max Unbroken TTB
Run 400m (2min)

EXTRAS
5 Rounds (Not for time)
Max Power Cleans: BW
Max HSPU
3min rest between rounds - No rest between movements

Monday, August 29, 2016

MONDAY

(A) Back Squat
1x5@70%
1x5@80%
1x3@85%
1x2@90%
1x1@95%

(B) 3 Rnds
21 x KB Swings: 24/16
15 x Box Jumps: 24/20
9 x Deadlifts: BW

Friday, August 26, 2016

FRIDAY

(A) Cluster - Thruster - F Squat Complex
1 x Cluster + 1 x Thruster + 1 x Front Squat
Build in load over 7 sets.

(B) For Time
20 RKB 24/16kg
20 KB Snatch (10L/10R) 24/16kg
20 Wall Balls 10/9' 6/4kg
25/50/75 Double Under's

Thursday, August 25, 2016

THURSDAY

(A) Power Snatch
Start at approx 70% of your 1rm Power Snatch
3 Singles
Increase Weight
3 Singles
Increase Weight
3 Singles
Then Find a Heavy

(B) Every 2.5 Minutes for 5 Rounds
3 x Hang Clean 70/45/38kg
25 Double Unders
200m Run
2 x Clean & Jerk

EXTRAS
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 3x1@70% OTM - 3x1@72% OTM - 3x1@74%
- Push Jerk - Quickly build to a heavy single, then
 3x1@70% OTM - 3x1@72% OTM - 3x1@74%

Wednesday, August 24, 2016

WEDNESDAY

(A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above

(A1) D/Bell Bench Press
2 Sets x 10-12 reps
As heavy as possible

(B) With a continuous clock, perform the following:
  0.00 - 800m Run
  5.00 - 30 Strict Pull-Ups
10.00 - 30 x Wall Balls + 30 x AKB Swing + 150 Double Under's
15.00 - 30 x Burpee Box Jumps: 24/20


Tuesday, August 23, 2016

TUESDAY

(A) Deadlift 10-8-6-4-2

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 50/35
6 x Pushups
9 x Squats
Recover 1min between rounds.

Extras
Technique Primer: Hang Muscle Snatch - 3x3
High Hang Snatch - Build to a heavy single, then
80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
Power Clean + Power Jerk - Build to a heavy single, then - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2

Monday, August 22, 2016

MONDAY

(A) Back Squats
2x3 @ 75%
1x2 @ 80%
1x2 @ 85%
2x1 @ 90%

(B)  12-9-7
Power Cleans: 60/40/35
Pull-ups
Then go directly into:
7-5-3
Hang Power Cleans: 60/40/35
200m Run


Friday, August 19, 2016

FRIDAY

(A) Front Squat
Set 1: 5 reps@70%
Set 2: 3 reps@75%
Set 3: 1 rep@80%
Set 4: 5 reps@75%
Set 5: 3 reps@80%
Set 6: 1 rep@85%

(B) For Time
Run 800m (4min30 Cap)
30 x Snatch: 52/36/28
Run 800m (4min30 Cap)

Thursday, August 18, 2016

THURSDAY




The PM Crew getting their "Arnie" on!

(A) Clean complex in 12 min
Work up to a Max effort
1 x Clean + 1 x Hang Clean + 1 x Clean
(Any Clean permitted & can dump & reset after the Hang)

(B) AMRAP x 20
5 x Hang Clean: 80% of (A)
10 x Box Jumps: 24/20
200m Run

EXTRAS
EMOTM x 10
Odd - 5 x Muscle Ups or progressions
Even - 2 x Rope Climb

Wednesday, August 17, 2016

WEDNESDAY



Kathy & Shane wearing the Arnold Schwarzennega circa 90's bodybuilding top & a few of the 6am & 9.30am crew doing his famous pose. Voting is open for the best impersonation. The PM crews pics will be posted tomorrow.

(A) Bench Press
4 Sets x 12-15 reps
Build in load

(A1) D/Bell Bench Press
2 Sets x 8-10 reps
As heavy as possible

(B) 2 Rounds
10 x C2B Pull-ups
10 x Thrusters: 40/30
10 x RKB Swings: Heavy
RECOVER 2 minutes
2 Rounds
10 x Pull-ups
10 x Thrusters: 40/30
10 x RKB Swings: Heavy

EXTRAS
Snatch Pull - 3x2@95%
Snatch - 1x1@70% - 1x1@75% - 1x1@80% - 2x1@85%
1x1@75% - 1x1@80% - 1x1@85% - 1x1@85+%

Tuesday, August 16, 2016

TUESDAY



(A) Deadlift
1x6 - 1x4 - 2x3
-THEN-
Work up to a heavy single in 4-5 lifts.

(B) With a Running Clock 
7 minute up ladder
3 x TTB
3 x Wall Balls
Rounds go 3+3 - 6+6 - 9+9 etc until 7min is up.

(C) At the 10min mark
Annie (10min cap)
50-40-30-20-10
Double Unders
Sit-ups

Monday, August 15, 2016

MONDAY

(A) Back Squat
1x8@60%
1x6@65%
2x5@70%
-THEN-
1 x Max Reps @ 80%

(B) 15-12-9
Squat Cleans: 61/43/38
Ring Dips

RECOVER 3 minutes
Run 400m
RECOVER 2 minutes
Run 400m

EXTRAS
Snatch + OHS: Find a Heavy single for complex
Row 1500m as fast as possible

Friday, August 12, 2016

FRIDAY



(A) Pause Front Squat: 3 Reps x 5 Sets
Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the hole. Aim to finish heavier than last week.

(B) Bulgarian Splits with D/Bells
5/Side x 3 Sets

(C) 4 Rounds
  6 x Snatch: 50/35
12 x Box Jump: 24/20
18 x KB Swing: 24/16

Thursday, August 11, 2016

THURSDAY



(A) Clean & Jerk – (3+1) Build to a Max for the day.
Perform 3 x T&G Cleans + 1 Jerk. Any variety of cleans & any variety of jerk is permitted.

(B) 2 Rounds
With a running Clock:
Mins 1 & 2: Run 1/2 Gasser + AMRAP OHS: 50/35/30
Min 3: RECOVER
Mins 4 & 5: Run Full Gasser + AMRAP Power Clean: 50/35/30
Min 6: RECOVER
Then repeat sequence again.

EXTRAS
Death by Rope climb
EMOTM: Start with 1 ascent on the first minute, 2 on the 2nd & so on until your unable to make the designated reps.

Wednesday, August 10, 2016

WEDNESDAY

(A) Floor Press: 4 Sets x 5

(B) Bench Press
Set 1 - 6 reps @ 65%
Set 2 - 5 reps @ 75%
Set 3 - 4 reps @ 80%
Set 4 - 3 reps @ 85%
Set 5 - 2 reps @ 90%
Set 6 - 10 reps @ 70-80%


(B) 4 Rounds
10 x TTB
200m Run
10 x Deadlift: 100/70
200m Run

NO EXTRAS

Tuesday, August 9, 2016

TUESDAY

(A1) 5-6 Sets x 3 T&G Power Snatches – work to a 3rm for the day.
(A2) 1 Set of ME unbroken Power Snatches @ 80% of (A1)

(B) AMRAP x 15
10 x Hang Snatches: 40/30/25
10 x Wall Ball
10 x Push Press: 40/30/25
50 x Double Unders
1min Rest/Rounds
NOTE: Aim for unbroken reps on all rounds then have 1 minute recovery

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

Monday, August 8, 2016

MONDAY

(A) Back Squat
5 Sets x 3 @ 80+%
1 Set Max reps @ 75%

(B) AMRAP in 4 Minutes
5 x Hang Squat Clean: 60/40
10 x Bar-Facing Burpees

2 min rest

AMRAP in 4 Minutes
10 x Power Cleans: 60/40
15 x Pull-Ups

2 min rest

AMRAP in 4 Minutes
Run 400m
MAX Rep Double Unders in remaining time

EXTRAS
3 Rounds
15 x GHDs
10 x Good Mornings w bar

Friday, August 5, 2016

FRIDAY

(A) Pause Front Squat: 3 Reps x 5 Sets
Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the hole.

(B) Front Rack Box Step-Ups
5/Side x 3 Sets

(C) 4 Rounds
10 x Dips
  8 x Hang Power Clean: 40/30
  6 x S2O
24 x Double Unders

EXTRAS
12 Minute EMOTM:
Odd – 10-20 Calories Rowed
Even – 1-5 HSPU
Pick reps/output that you can maintain for all rounds

Thursday, August 4, 2016

THURSDAY

(A) Clean
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
Then 3 more lifts @ your choice of loading

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

Wednesday, August 3, 2016

WEDNESDAY

Boots grinding through the 6am session

(A1) Bench Press
1x5@65% of 1-RM
1x4@75%
1x3@85%
1x1@90-95%
1x1@101-103%
Set 6 (optional) – Exceed Set 5 weight

(A2) Deadlift
Build in load for part (B)


(B) FOR TIME (17min Cap)
100 x Double Under's
  50 x Sit Ups
    5 x Dead Lifts: 130/90/75
 1/2 Gasser
  80 x Double Under's
  40 x Sit Ups
    4 x Dead Lifts: 130/90/75
 1/2 Gasser
  60 x Double Under's
  30 x Sit Ups
    3 x Dead Lifts: 130/90/75
 1/2 Gasser
  40 x Double Under's
  20 x Sit Ups
    2 x Dead Lifts: 130/90/75
NOTE: Scale load for Deadlift should be in the 85-90% range.


EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single in 10 mins
(2) 2-Position Clean (knee/floor) - Find Heavy Single in 17 mins
(3) Clean Pull: 3 Sets @110% - 2 Sets @115% - 1 Set @120%

Tuesday, August 2, 2016

TUESDAY

(A) Snatch
(1) In 7 min build to a heavy single from mid thigh
(2) In 12 min build to a heavy single from floor.

(B) 3 Rounds
21 x Wall Balls
15 x TTB
  9 x Power Snatch: 40/30/25
NOTE: Light & fluffy people

Monday, August 1, 2016

MONDAY

MONDAY
(A) Back Squat
1 x 5@65% + 1 x 1@75%
1 x 5@70% + 1 x 1@80%
1 x 5@75% + 1 x 1@85%
Perform a set of 5, then increase the weight & do a set of 1 then rest.

(B) AMRAP x 8
6 x Power Clean: 65/45/40
10 x Box Jump: 24/20

EXTRAS
Build to a medium load on both, then perform the listed percentages
1. Power Snatch - 1x2@75% - 3x2@80%
2. Push Jerk - 1x2@75% - 3x2@80%


Friday, July 29, 2016

FRIDAY

(A) Deadlift
Build to a heavy 3 in 12 minutes
THEN
5 reps @ 75%
4 reps @ 85%


(B) For Time
12 x Thruster: 40/30
  3 x Cindy
  8 x Thruster
  2 x Cindy
  4 x Thruster
  1 x Cindy

Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats

Thursday, July 28, 2016

THURSDAY

(A) Clean
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
Then 3 more lifts @ your choice of loading

(B) 3 Rounds
25 x Wall Balls
20 x RKB Swing: 32/24
10 x Pistols (5L-5R-alternating)
  5 x Burpee (Max height Jump)

Wednesday, July 27, 2016

WEDNESDAY

(A) Bench Press
1x6@65%
1x5@70%
1x4@80%
1x3@85%
1x10@65-70%

(B) For Time:
100 x Double Unders
1 x Round of “Light DT”
75 x Double Unders
1 x Round of “Light DT”
50 x Double Unders
1 x Round of “Light DT”

“Light DT” is:
12 x Deadlifts: 60/40/35
9 x Hang Power Clean: 60/40/35
6 x Shoulder to Overhead: 60/40/35

Tuesday, July 26, 2016

TUESDAY

(A) Snatch - Build to a Heavy Single in 20 min

(B) 10-9-8-7-6-5
Power Snatch @ 60% of todays heavy single
Box Jump: 24/20
Sit-ups

Monday, July 25, 2016

MONDAY

(A) Back Squat 
1 x 3@75% + 1 x 1@85%
1 x 3@80% + 1 x 1@90%
1 x 3@85% + 1 x 1@95%
Perform a set of 3, then increase the weight & do a set of 1 then rest.

(B) AMRAP x 9
9 x Pull Ups
9 x Front Squats: 40/30
30 x DUs

-THEN-
1000m run (5min cap)

EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single of complex in 10 mins
Then - 1x1@95% - 1x1@90% (% of HS)

(2) Push Press - Find a Heavy Single in 5 min
Then - 2 Sets x 3@75%
NOTE: A Pause Jerk is just how it sounds. Dip for your jerk & hold for 2 seconds with torso vertical, then complete the jerk. The 2nd jerk in this complex is to be done as normal.

Friday, July 22, 2016

FRIDAY

(A) Back Squat
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 65%
*Set 4 – 2 reps @ 70%
*Set 5 – 1 rep @ 75%

(B) Every 4 minutes for 16 minutes (4 Sets)
Run 400 Meters
8 x Box Jumps: 30/24
8 x Overhead Barbell Lunges: 30/25
NOTE: Scale lunges to front rack if needed.

Thursday, July 21, 2016

THURSDAY

(A) Hang Snatch + Snatch
Build to a challenging load in 20min.

(B) For Time
Run 200m
-Straight Into-

21-15-9
Hang Power Snatches: 45/35/30
Bar Burpee

-Finish with-
Run 200m

Wednesday, July 20, 2016

WEDNESDAY

(A) Bench Press
3 Sets x 8-10
3 Sets x 12-15

(B) 4 Rounds
15 x Wall Balls
10 x TTB
5 x Deadlift: 100/70/60

Tuesday, July 19, 2016

TUESDAY

(A) Power Clean + Hang Squat Clean + Jerk
Build to a max load

(B) 4 Rounds
5 x Thrusters: 40/30
10 x Pullups
15 x Box Jumps: 24/20

Monday, July 18, 2016

ATTENTION



SCHEDULE CHANGE

With our Coach Jen Stagg qualifying for the CrossFit Games in Carson California, There will be a change in our session timetable for the next 2 weeks.
Thursdays & Fridays will have a 6-7pm class only. 
The 9.30am classes on Thursday 14th, Friday 15th, Monday 18th, Wednesday 20th & Friday 22nd are canceled.

MONDAY   TUESDAY   WEDNESDAY   THURSDAY    FRIDAY   SATURDAY
6.00am        6.00am        6.00am             6.00am            6.00am      Closed
9.30am        9.30am        9.30am             
5.30pm        5.30pm        5.30pm                
6.30pm        6.30pm        6.30pm             6.00pm            6.00pm


           MONDAY    TUESDAY    WEDNESDAY    THURSDAY    FRIDAY     SATURDAY
 6.00am         6.00am          6.00am              6.00am           6.00am       Closed
                      9.30am                                    9.30am          
 5.30pm         5.30pm          5.30pm                         
 6.30pm         6.30pm          6.30pm              6.00pm           6.00pm

MONDAY

(A) Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%

(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
15 x Russian Kettlebell Swings (heavy)
40 x Double-Unders

EXTRAS
2 x Snatch + 1 x OHS
Complete 5 sets. Keep them sharp. Don't let weight be the reason your form suffers.

Thursday, July 14, 2016

THURSDAY

THURSDAY
(A1) Clean & jerk – work to a 3rm for the day.
(A2) 1 Set of ME unbroken Power Clean & Jek @ 80% of

(B) 2 Rounds
With a running Clock:
Mins 1 & 2: Run 200 + AMRAP OHS: 50/35/30
Min 3: RECOVER
Mins 4 & 5: Run 1/2 Gasser + AMRAP Power Clean: 50/35/30
Min 6: RECOVER
Then repeat sequence again.

EXTRAS
EMOTM x 8
Odd: 15/11 Calorie Row
Even: 10 DB 1-arm Snatches, 70/45lb

Wednesday, July 13, 2016

WEDNESDAY

(A) Floor Press: 4 Sets x 5

(B) Bench Press
Set 1 - 6 reps @ 65%
Set 2 - 5 reps @ 75%
Set 3 - 4 reps @ 80%
Set 4 - 3 reps @ 85%
Set 5 - 2 reps @ 90%
Set 6 - 10 reps @ 70-80%


(B) 4 Rounds
10 x TTB
200m Run
10 x Deadlift: 100/70
200m Run

NO EXTRAS

Tuesday, July 12, 2016

TUESDAY

(A1) 5-6 Sets x 3 T&G Power Snatches – work to a 3rm for the day.
(A2) 1 Set of ME unbroken Power Snatches @ 80% of (A1)

(B) AMRAP x 15
10 x Hang Snatches: 40/30/25
30 x Double Unders
10 x Push Press: 40/30/25
30 x Double-Unders

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

Monday, July 11, 2016

MONDAY

(A) Back Squat
6 Sets x 2 @ 85+%
1 Set Max reps @ 75%

(B) AMRAP in 4 Minutes
5 x Hang Squat Clean: 60/40
10 x Bar-Facing Burpees

2 min rest

AMRAP in 4 Minutes
10 x Power Cleans: 60/40
15 x Pull-Ups

2 min rest

AMRAP in 4 Minutes
15 x Box Jump-Overs: 24/20
20 x Wall Ball Shots

EXTRAS
3 Rounds
15 x GHDs
10 x Good Mornings w bar