TUESDAY

Aliysa and 12 Year Old Christian training together outside.

A1) Deadlift
1 Set x 8 Reps
2 Sets x 6 Reps
2 Sets x 4 Reps
Each Set needs to be heavier than the next.

A2) Seated Strict Press
Perform 3-5 Reps after each set of Deadlifts.

10-8-6-4-2-1
Hang Power Clean 55/40kg
5 Strict Pullups after every round of the HPC
-then-
Run 800m

MONDAY

Just gotta make them laugh ;-)

A) Back Squat
Set 1 - 6 reps @65%
Set 2 - 4 reps @75%
Set 3 - 2 reps @85%
Set 4 - 2 reps @90%
Set 5 - 1 rep @95%

Followed by 
One set of
Max reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over).


B)12min AMRAP
30 Double Unders
15 Box Jumps 24/20"
10 Push Press 40/30kg

FRIDAY

A) Overhead Work
Strict Press 3-3
Push Jerk 2-2
Split Jerk 1-1-1

B) Partner Up
12min AMRAP
1 Power Clean 50/35kg
2 Front Squat 50/35kg
4 Reverse Lunges 50/35kg
1/2 Gasser

THURSDAY

If CrossFit has taught Coach V anything, its Efficiency.

Stretching and Napping at the same time.

(A) Hang Power Clean + Clean (1+1)
Build in load to a Medium - Heavy single

(B) With a continual running clock
Start at 0:00
5min AMRAP
Run 800m
- Then In Remaining Time -
Maintain a perfect hover in the Push-up position.
(Perform 3 x Burpees anytime the hover is broken)

Start at 6:30min
4min AMRAP
Run 500m
- Then In Remaining Time -
MAX Rep Pullups

Start at 12:00min
3min AMRAP
Run 400m
- Then In Remaining Time -
MAX Rep Cleans - Use Max load from (A)

WEDNESDAY

Tabata Fun after Class.  

A) Bench Press
Accumulate 75 reps in as few sets as possible @ BW

B) 8min AMRAP
5 Deadlift @ BW
10 HR Push Ups
15 RKB Swings 32/24/20kg

TUESDAY

What a beautiful Photo.

CrossFit Penrith member Haylie has just spent 2 weeks 

as a volunteer at Karumbe Turtle Conservation and 

Scientific Research Centre in Uruguay. 

(A) Snatch Complex
Hang Power Snatch + Snatch (1-1)
Build in load to medium - heavy single.

(B) With a continual running clock
Start at 0.00 
3 Rounds
5 Push Jerk: @85% of (A)
10 TTB

Start at 7.00min
9-7-5
Snatch: @85% of (A)
Box Jump Overs 24/20"

Start at 17.00min
450m Run

MONDAY

Open WOD 15.4

(A) Back Squat
Set 1 - 6 reps @65%
Set 2 - 4 reps @75%
Set 3 - 2 reps @80%
Set 4 - 2 reps @85%
Set 5 - 1 rep @90%

Followed by
One set of
Max reps @ 80%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

(B) Every 90sec x 10
3 x G2O: 55/40/32
5 x Strict Pullups
15 x Double Unders

(C) 2 x 50m Farmer Carry (AHAP)
Recover One full minute between carries.

FRIDAY

Last night 13 Year Old Jake gave Johnny a good 

run for his money, every round! 

Great team work guys.

A) Deadlift
1x8@65%
1x6@70%
1x4@80%
2 Waves, the 2nd Wave heavier than the 1st.

B) 5 Rounds
3min AMRAP
3 Snatch 43/30/25kg
6 Push Up
9 Situp (Plate) 10/5kg
1 Minute Recovery between Round

THURSDAY

A) Thruster 1RM
15min to find 1RM Thruster

B) Continual Running Clock
Start at 0.00
6min AMRAP
7 HPC @ 60% of Part A
1/2 Gasser

Start at 8.00
Run 400m

Start at 11.00
Find Max Unbroken Thrusters (1min max)
Use 60% of Part A

WEDNESDAY

Tracy doing a Handstand.  What a gal!

A) Bench Press
4 Sets Max Reps @ BW
2.5kg heavier than last week

B) For Time
21-15-9
Power Snatch 45/35kg
Air Squat
- Recover 1 Minute-
9-7-5
Push Press 45/35kg
TTB

TUESDAY

A) Clean and Jerk
Find a Heavy Double

B) Every 3 Minutes x 5
3 Cleans (any variety) @ 70% of Part A
200m Run
3 Box Jumps 24/20
1 Clean & Jerk

MONDAY

CrossFit.  

Not just for CrossFitters.  

Patchy and Joe are Marathon runners who are also 
Personal Training clients of Head Coach, Glenn.  

They've been using CrossFit twice a week to assist 
with their running for the last 4 years.

A) Back Squat
2 Waves at the following %
1x3@75%
1x2@85%
1x2@90%

B) 4 Rounds
12 Pull Ups
21 KB Swings 24/16kg
35 Double Unders

FRIDAY

Our Young Bull Johnny doing Open Workout 15.3.  

Today Johnny walked in the gym never having done a Muscle Up, 

he walked away with more than 10 under his belt.  

Well done mate.

(A1) Deadlift
2 Sets x 8
2 Sets x 6
2 Sets x 4
*Build load every set.

(A2) Seated Strict Press
Perform 3-5 reps after every set of Deadlift
*Use DB or Barbell

(B) 3 Rnds for Max reps (Partner WOD)
60 seconds of RKB Swings: 32/24
Recover 60 seconds
60 seconds of HR Push-ups
Recover 60 seconds
60 seconds of Over/Unders: 24/20"
Recover 60 seconds

*One partner works for the full 60sec then recovers & supports their partner for 60sec.

THURSDAY

Hahaha, Yes!

(A) Snatch
2x2@75% - 1x1@80% - 2x1@85% - 1x1@80% - 1x1@85% - 1x1@90%

(B1) 5min AMRAP
10 x Power Snatch: 40/30/25kg
50 x Double Under's
-RECOVER 2min-

(B2) 4min AMRAP
10 x Thrusters: 40/30/25kg
5 x 2fer Bar Burpees
-RECOVER 1min-

(B3) 3min AMRAP
10 x G2O: 40/30/25kg
10 x Overhead Plate Lunges: 20/15kg

WEDNESDAY

Congratulations Josh and Kristen on the birth of your first child, 

Isla Jean.

A) Bench Press
4 Sets Max Reps @ BW

B) 2 Rounds

Run 200m
-then-
5-4-3-2-1
Power Cleans 61/43/38kg
Strict Pull Ups

- After the 2 Rounds, Run 400m-

TUESDAY

Haylie practicing her Handstands in Rio (at Sunrise).

A) Back Squat
2 Waves at the following %
3@75%
2@80%
1@85%
1@90%

B) For Time
400m Run
20 Wall Balls 10/9' 9/6kg
400m Run
20 Box Jumps 24/20"
400m Run

MONDAY

(A) Clean & Jerk
Work up to a heavy complex of
Power Clean + Push Jerk + Squat Clean + Split Jerk

(B) AMRAP x 12
35 x Double Unders
10 x Deadlifts: 52/35
20 x KB Swing: 24/16
5 x Jerks: 52/35

FRIDAY

Blake and Bree just chillin while their 

mums train at the 9.30am class.

A) Deadlift
6-4-6-8

B) 3min AMRAP x 5 Rounds
3 Power Cleans 61/43
6 HR Push Ups
9 Wall Balls 9/6kg 10/9'
-1 Minute Recovery between Rounds-

THURSDAY

Lara's visit after Gymnastics always brings some fun.  

Yesterday it was flying with Aliysa.

(A) Snatch
Build to a "Heavyish" Single

(B) Every 3min x 4rounds
3 x Snatch Deadlifts: 55/35/28
6 x Snatch
1/2 Gasser

NOTE: Any variety of Snatch

WEDNESDAY

Michael and Jeremy

A) Bench Press
4-6-8-8-6

B) FUN TIME

5min AMRAP
5 Hang Power Clean 50/35
10 Box Jump Overs 24/20

-2min Recovery-

4min AMRAP

4 Hang Power Clean 50/35

8 Box Jump Overs 24/20

-2min Recovery-

3min AMRAP

3 Hang Power Clean 50/35

6 Box Jump Overs 24/20

TUESDAY

Come on Azzza! 

Little finisher after this mornings WOD.  

Sandbag Thruster throw for max distance.

A) Back Squat
1x10
1x8
1x6
1x10 (Heaver than 1st 10)

B) 10min AMRAP
5 Push Press 40/30
10 Alternating Reverse Lunges 40/30
5 Burpee over Bar
50 Double Unders

MONDAY

(A) Snatch (Skills)
1 x Snatch @ Pockets + 1 x Snatch @ knee

(B) Helen
3 Rnds
400m Run
21 x KB Swing:24/16
12 x Pullups

BELIEVE

An inspiring read.  People often comment that they're not fit enough to do CrossFit.  You don't need to be fit to do CrossFit, you just need to be brave enough to walk through the door and believe that you can.

http://games.crossfit.com/article/and-fitness-all