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

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

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

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

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

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

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

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

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

(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

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

(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

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

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

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

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

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

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

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.