Thursday

A) Deadlift - 8 Sets of 3 Reps.  Use same weight on all sets.

B) For Time:
10 KB Swings - Heavy Russian
10 Box Jumps 24/20
10 Ring Dips

Rest 2.00 Minutes

12 KB Swings - Heavy Russian

12 Box Jumps 24/20

10 Ring Dips

Rest 1.30 Minutes

14 KB Swings - Heavy Russian

14 Box Jumps 24/20

10 Ring Dips

Rest 1.00 Minute

16 KB Swings - Heavy Russian

16 Box Jumps 24/20

10 Ring Dips

Rest 30 Seconds

18 KB Swings - Heavy Russian

18 Box Jumps 24/20

10 Ring Dips

C) 3 Minutes L Sit

Max Effort Forearm Plank

Wedesday

A) 20 Minutes to establish a 3RM Power Clean.  Notes: These are ideally touch and go reps, without dropping the bar.  Keep mechanics and quality movement the priority!  Drop the bar and reset if you don't feel comfortable with touch and go.

B) 3 Rounds - 15 Minute Time Cap -
10 KB Cleans(two hands/bells, from the floor) 24/16/16kg
15 Wall Balls (Unbroken) 9kg and HIGH.  Pick a height and nail it
50 Double Unders

Tuesday

A) Warm Up to Part B.  It should be approximately 75%-85% of 1RM Snatch.

B) 4 Rounds
6 Snatch 61/43/30kg
Sprint 200m
Rest 2 minutes between rounds

Free Trial Class

***FREE TRIAL CLASS*** Tonight and every Monday Night at 7pm.

We often hear people say that they need to be fit before coming to CrossFit.  This couldn't be more further from the truth.  Don't believe it? So put it to the test and come to our Monday night 7pm class, no strings attached. All you have to is bring some water, a towel and turn up 10 minutes before class. Everyone welcome!!

Attached is a video from CrossFit HQ.  This is 1 persons story, it could be your story.

Monday Fun Day

A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets.
Week 8/Day 1 – Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

B) This is one continuous piece, with no breaks between parts.

1.00min - ME Muscle Ups
THEN
3.00min - AMRAP of:
9 Shoulder to Overhead 61/43/35
12 TTB
THEN
1.00min - ME Muscle Ups
THEN
3.00min - AMRAP of:

9 Shoulder to Overhead 61/43/35

12 TTB

THEN

1.00min - ME Muscle Ups

THEN

6.00min to establish a 1RM Clean + Split Jerk + Clean

(Cleans can be any and reps don't have to be TNG but be ready to lift straight after dumping)

NOTE: If no Ring MU then use appropriate scale - full list of options will be on the front board.

Friday

(A) Fractured Fran

21 Thrusters 95/65#

21 Pullups

-rest 2 minutes-

15 Thrusters 95/65#

15 Pullups

-rest 2 minutes-

9 Thrusters 95/65#

9 Pullups

For total working time.

Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

(B) HATCH PROGRAM – WEEK 7/DAY 2 – BACK SQUAT: 

4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%

FRONT SQUAT: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

Thursday

(A) 15min to find ME complex
1xPush Press + 1xPush Jerk + 1xSplit Jerk

(B) Partner WOD (25min Cap)
4 Rounds Each
200m + Half Gasser (1.30 cap)
10 Burpee Box Jump Overs - 20
10 DB Split Jerk (5 x Each Side) - 45/35/35
Note: Partner 2 starts run when partner 1 finishes rep 10 of Burpee Box Jump Overs

Wednesday

(A) 15min to find Heavy Hang Snatch


For time:
45 Toes to Bar
-then-
3 rounds of:
15 Deadlifts 70/50/35
15 Back Squats 70/50/35
- 12 minute cap -

Tuesday

- 5 minute AMRAP:
4 Power Cleans - 70/48
24 Double-unders
10 Push Ups
Rest 60 seconds

4 minute AMRAP:
4 Power Cleans
24 Double-unders
10 Push Ups
Rest 60 seconds

3minute AMRAP
4 Power Cleans
24 Double-unders
10 Push Ups
Rest 60 seconds

2 minute AMRAP
4 Power Cleans
24 Double-unders
10 Push Ups
Rest 60 seconds

1 minute AMRAP
4 Power Cleans
24 Double-unders
10 Push Ups

Monday

(A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets, including transition from Back Squat to Front Squat.  
Week 7/Day 1 – Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%
Front Squat: 5 @ 65%, 4 @ 75% 4 @ 80%, 4 @ 85%, 1 @ 100%


(B) 3 Rounds
400m Run
20 Kettlbbell Swings 32/24/20 
10 Muscle Ups - Sub for Muscle Ups is 15 Pull Ups

Saturday Prep

(A) EMOTM 5 x 5 Squat Snatches @60% TnG

(B) Front Squat
Perform Week 6 - Day 2 of Hatch Squat Cycle.

(C) Tabata Row

Friday

(A) Hatch Program – Week 6/Day2– Back Squat: 1x4@75%, 3x4@80%
NOTE: There are NO Front Squats in today's session. Competitor Prep Athletes will have them programmed in tomorrow's session.

(B) For time:
30 Thrusters - 52/36.5/25kg
30 Pull ups
30 Power Cleans - 52/36.5/25kg
30 Burpees
30 Jerks - 52/36.5/25kg
30 BJ, 24/20" - games standards.

Thursday

(A) DEADLIFT: 1-1-1-1-1-1-1
Warm-up as deemed fit. Use this as an opportunity to establish a current 1RM.

(B) 12 MINUTE UP LADDER: Compare Here
3 x HANDSTAND PUSH-UPS
3 x OVERHEAD SQUATS 61/43/30kg
EVERY 4 MINUTES PERFORM 50 DOUBLE-UNDERS
Double-under perform at 0:00, 4:00, and 8:00

Wednesday

(A) 20min to find Heavy Snatch

(B) EMOTM x 20
Odds = 3 x Hang Snatch 75%
Evens = 7 x TTB

Monday

(A) Hatch Program – Week 6/Day 1 – Back Squat: 6 @ 70%, 6 @ 80% 3 @ 90%, 2 @ 95%
Warm-up as needed. Rest only 90 seconds between working sets.
Front Squat: 5 @ 65%, 4 @ 75%, 2×4 @ 80%

(A)10 min AMRAP
5 Power Snatch 50/35
10 Chest-to-bar Pull-ups
30 Double-unders

Friday

Hatch Program – Week 5/Day 2
(A) Back Squat: 6 @ 65% - 6 @ 75% - 2×6 @ 80%
Warm-up as needed.

Front Squat: 5 @ 60% - 5 @ 65% - 2×5 @ 70%
Rest 90 seconds between sets, including the transition from Back Squat to Front Squat.

(B) 3 rounds
400m Run
25 Wall Balls - 10/8ft & 9kg
20 SDHP - 43/30/25kg

Thursday

(A) 15min to Find MAX weighted strict pull-up.

(B) For Time:
10 x Clean & Jerk 61/43/35kg
5 Pull-Ups, 10 Push-ups, 15 Squats
8 x Clean & Jerks
5 Pull-Ups, 10 Push-ups, 15 Squats
6 x Clean & Jerks
……
2 x Clean and Jerk
5 Pull-Ups, 10 Push-ups, 15 Squats
-25 min time cap-

Notes: Start with 10 x C & Js and do a round of ‘Cindy’, then 8 x C & Js and a round of Cindy etc, all the way down to 2 x C & J and a round of Cindy. The Clean can be a power or a squat. The Jerk can be a push or split.

Wednesday

(A) Snatch - 20min to build to a Heavy Single

(B) 9min AMRAP
50 x Double Unders
20 x KTE
MAX Rep Push-ups

Monday

(A) Touch & Go Clean & Jerk
3-3-3-2-1

(B) 4 rounds
Run 400m
10 x Burpee Box Jumps - 20
10 x R KB Swing - 24/20kg

Friday

(A) Hatch Program – Week 4/Day 2 - Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
Front Squat: 5 @ 60%, 5 @ 65% 2x5 @ 70%,

(B) 7min Up Ladder
1 x Bar Muscle Up
1 x Power Snatch - 61/43/30kg
1 x STO - 61/43/30kg
2 x etc
AT 7min IMMEDIATELY PERFORM
50 x KB Swings (Russian) 32/24/20

Partner Up

(1)Med Ball Run x 600m

THEN

(2)5 Rounds 
12 Deadlifts - 61/43/35kg
9 Hang Power Clean - 61/43/35kg
6 Push Ups (HR)

THEN

Med Ball Run x 600m

NOTE: (1) Both Athletes run together & share carrying the med ball between them as they see fit. THE BALL MUST NOT TOUCH THE GROUND UNTIL THE DESIGNATED DISTANCE IS COMPLETE.
(2) Partner (A) will perform the barbell portion of the WOD & as Athlete (A) starts the Pushups, Only then can Athlete (B) begin the Deadlifts. This will continue until each athlete has performed 5 rounds each, Where the partner run will commence just as it did at the start.
SEE COACHES FOR SCALING OPTIONS & FURTHER DESCRIPTION.

Too Fit 2 Quit

It's only a matter of time before a Dodgeball themed piss take of CrossFit comes out.  Tell me, who'd play our CrossFit hero's??

Wednesday

(A) Bench Press 5-5-5

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

Tuesday

(A) 15min to find 3RM Hang Snatch

(B) 3min AMRAP
9 x STO - 50/35/25
12 x TTB

1min Recovery

3min AMRAP
12 x STO - 50/35/25
9 x TTB

1min Recovery

3min AMRAP
9 x STO - 50/35/25
12 x TTB