28/2/2011

Strength
Clean (Rest 3 min between efforts)
3-3-3

Front Squat
2 sets MAX reps @ Bodyweight

WOD - Every minute on the Minute for 12min
6 KB Swings 24/16
MAX Wall balls
(Your score is total wall balls)

Compare HERE:

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25/2/2011

WOD #1 - AMRAP in 2min
5 G2O 50/35
5 Wall Ball

Rest 1 minute & repeat for 6 cycles

WOD #2
Perform 1/2 Gasser On the minute every minute for 10 minutes

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Rest Day

For those coming in to CFP

WOD - 4 Rounds
21 - KB Swings 24/16
15 - Pull Ups
12 - Thrusters 40/30
9 - Push Ups (Release at Bottom)

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23/2/2011

WOD #1 - 5 Rounds
5 Deadlifts 100/70
10 T2B

Compare HERE:

WOD #2 - AMRAP 10 min
3 KB Snatch (Left Hand) 24/16
10 KB Swing 24/16
3 KB Snatch (Right Hand)
15 Double Unders

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22/2/2011

WOD - The Chief or Snatching Chief
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg - 3 Snatch for (Snatching Chief)
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

Compare CHIEF HERE:
Compare Snatching CHIEF HERE:

Remainder of session
Skills/Mobilize

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21/2/2011

Strength
Front Squat (Jerk on last rep)
4 Sets of MAX reps @ 3/4 bodyweight
(Max Double Unders straight after the bumpers hit ground)

WOD - 4 Rounds
Run 200m
10 Ring Dips

Stabilization
3 x 5 Wall Climbs

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Numbered Athlete Profile-Sarah Robin

No.22 Sarah Robin aka Sare

Age: 30
Height: 176cm
Weight: 62kg
Started CrossFit: June 2009
Occupation: Military Lawyer

Strengths
Deadlifts: 100kg
Back Squat: 65kg
Squat Clean: 45kg
Clean and Jerk: 37.5kg
OverHead Squat: 30kg
Squat Snatch: 27.5kg

Max Pull Ups: 10

Favourite WODS: Hero WODS-They always kick you arse in a satisfying way.
Least Favourite WODS: AMRAPS

Fun Fact: I received 10 stitches in my shin after a 24" box bit back.

18/2/2011

Brendan after completing 10 intervals on Rower. If you have not tried it, then give it a go. Its programed in our "Favourites" Its 1min on with 30sec rest & Rxd for males is 300m/1min interval, & Females is 250m/1min interval.

WOD #1
Run 1.6km
Compare HERE:

WOD #2 - 5 Rounds
MAX REP Ring Dips
10 Box Jumps 24/20
1/2 Gasser
MAX REP T2B

*REST 1min between ROUNDS

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Rest Day

Toddy displaying "Courage Ferocity Pride"

For those coming in to CFP

Strength
OHS
Find your 15 rm X 2 sets
Compare from 3/2/2011 HERE:

Strict Press
Find 1rm

Push Press
3-3-3

WOD - 10 min AMRAP
5 SDHP 40/30
7 Push Press 40/30
5 Squats (Air)

*Start the WOD with 3 Burpees & every 2min complete 3 Burpees

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16/2/2011

WOD - Chipper
50 Double Unders
20 KB Snatch (Right arm) 24/16
50 Overhead walking Lunges 20/10
20 KB Snatch (Left Arm) 24/16
50 KB Swings 24/16
20 Wallballs
50 Pushups
20 Push Press 40/30
50 Double Unders

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15/2/2011

Coach B back in the day

WOD - 10 Rounds for time
3 Front Squats @ Bodyweight
5 Strict Pullups
7 Deadlifts @ Bodyweight

*Rest 45 seconds between rounds. But after 45seconds, be READY TO GO!

Remainder of session;
Mobilize/Skills

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14/2/2011

Strength
Ground to Shoulder 10 reps, 4 sets @ same load as last Monday Thruster weight
(Sprint 1/2 Gasser between sets)
Compare Thruster Weight HERE:

WOD - 21-15-9
Box Jumps
KTE
KB Swings 24/16

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11/2/2011

WOD #1 - AMRAP in 2min
5 G2O 50/35
5 Wall Ball

Rest 1 minute & repeat for 6 cycles

WOD #2
Perform 1/2 Gasser On the minute every minute for 10 minutes

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Rest Day

For those coming in to CFP

Strength
Snatch/Power Snatch X 3 sets
Work to a 15 rep load at 60-65% 1rm
All snatches are "touch and go" at ground. No re-gripping or pausing at ground. Use the same weight across all 3 sets.

Front Squat X 2
20 reps @ Same weight as Snatch

WOD - 15 min AMRAP
5 Back Squat 40/30
7 Box Jumps 24/20
10 Abmat Sit Ups

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9/2/2011

WOD #1
Run 1.6 km

REST 10min

WOD #2
25 Double Unders
7 Deadlift 140/100
50 Double Unders
5 Deadlift
75 Double Unders
3 Deadlift
100 Double Unders
1 Deadlift

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8/2/2011

WOD - AMRAP 20 min
Sprint 20 - 40 - 20 Shuttle Drill
MAX rep Ring Dips
8 KB Swings 32/24
16 Push Ups (2010 Games Standard)

*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform MAX reps dips, then 8 swings & 16 push ups then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on swings & push ups.

Remainder of session
Mobilize/Skills

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7/2/2011

Strength
Thruster 10 reps, 4 sets @ MAX Load
All Thrusters are continual movement. (No pause at top of squat & push pressing). Use same weight across all 4 sets. Pick a weight & if you fail, start ALL sets over again, & pick a lighter weight if necessary. Rest minimum of 3min between sets
You have 30min GO!!

WOD - For Time
50 OHS 45/30
Perform 3 Burpees at the top of every minute

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4/2/2011

WOD #1 - 3 Rounds
Run 800m
Rest 2 min

WOD #2 - Max Rounds in 3min
4 G2O 60/45
8 KTE
12 Squats

Rest 1 minute & repeat for 4 Cycles

Within 3min of finishing
MAX reps STRICT PULLUPS (1 ATTEMPT)

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3/2/2011

Strength
Back Squat
Work to a 20 rep Back Squat @ 3/4 BW

OHS
Find your 15 rm X 2 sets

WOD - 15 min AMRAP
5 Front Squat 40/30
5 Box Jump 24/20
5 Burpee

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Rest Day

For those coming in to CFP

WOD #1 - 5 Rounds (15 min cap)
5 Deadlifts 100/70
10 T2B

WOD #2 - AMRAP 8 min
5 Ring Dips
10 Push Ups
15 Double Unders

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1/2/2011

Seen this on CrossFit Brisbane & think its Great

WOD - 8 Rounds with 90sec rest between rounds (30min cap)
5 Thrusters 50/35
10 Pull Ups
1/2 Gasser

(Score is total time, minus 10.5 minutes)

Skills/Strength
Rope Climbs
Muscle Ups/Transition
Double Unders
OR
Catch yesterdays Strength

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