FRIDAY

Christian and Schwantzy

A) Front Squat
1x6@73% - 1x1@93%
1x6@75% - 1x1@95%
1x6@78% - 1x1@98%

B) 3 Rounds
200m Run
21 KB Swings 24/16kg
12 Pullups
- 1min Rest between Rounds-

THURSDAY

A) Snatch
Build to a Heavy Double in 12 Minutes
Then @ 85%
Perform 1 lift every 30 Seconds x 3 Minutes (6 lifts)

B) 3 Rounds
12 Deadlift 60/40kg
9 Hang Power Clean 60/40kg
6 Push Jerk 60/40kg
-THEN-
2 attempts at 1RM OHS

WEDNESDAY

A) Bench Press
For Max Reps
1 Set @ 85%
1 Set @ 80%
1 Set @ 75%
1 Set @ 70%

B) For Time
30-20-10
RKB Swing 32/24/20kg
Double Under's
KB SDHP
Double Under's
Note: Perform Double reps on Double Under's

TUESDAY

Haha, my 10 year old daughter showed me this.

A) Back Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%

B) 12min AMRAP
5 Hang Power Snatch /35kg
10 TTB
10 Box Jump 24/20"

MONDAY

A) Complete the following complex, building in load.

1 x Power Clean + 1 x Thruster + 1 x Push Jerk + 1 x Split Jerk

B) With a 15min running clock

Every 3min Complete

1/2 Gasser

5 x Squat Clean to Overhead: 65/45/35

35 x Double Under's (Unbroken)

FRIDAY

Ben and Ray cooling off after Wednesday night's WOD.  

Can you see the steam radiating off them?

A1) Snatch Complex
Hang Power Snatch + Squat Snatch (1+1)
Build to a Heavy in 11min
Then do 5 lifts @ 85%

A2) Handstands or Rings

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

THURSDAY

Last night's 5.30pm partner workout.

A) Push Jerk + Jerk
15 Minutes to Build to a Heavy Load

B) 12min AMRAP Ladder
As many ladders as possible from 1-5 Reps
5 Push Ups every time bar hits floor, eg:
1 Hang Clean + 5 Push Ups
2 Hang Clean + 5 Push Ups
3 Hang Clean + 5 Push Ups
4 Hang Clean + 5 Push Ups
5 Hang Clean + 5 Push Ups

PARTNER UP

Michael.  115kg Clean & Jerk

A) Bench Press
1x10 @ 60%
1x3 @ 75%
1x3 @ 80%
1x2 @ 85%
-then-
2 Sets of Max Reps @ 80%

B) 20min AMRAP (Patrner Up)
5 Deadlift 100/70kg
10 RKB Swings - Heavy
5 Box Jump Overs 24/20"
* One Partner completes entire round, whilst one partner rests.

TUESDAY

Aneesh at CrossFit Blacktown on Saturday.

A) Back Squat
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

B) For Time
100 Double Unders
-then-
5-4-3-2-1- Thrusters 60/40kg
10-8-6-4-2 C2B Pullups
-then-
100 Double Unders

MONDAY

On Saturday some of the guys from CrossFit Penrith and 

CrossFit Blacktown got together and had a great time at an 

informal Weightlifting competition.

A) Snatch (Wave Sets)
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 85+%
Perform this twice


B) For Time
15 KTE
15 G2O 40/35kg
Then straight into 2 Rounds
10 KTE
10 G20
Then straight into 3 Rounds
5 KTE
5 G2O

FRIDAY

Katoomba this morning, brrrrr

A1) Deadlift

2 Sets x 8 Reps

2 Sets x 6 Reps

2 Sets x 4 Reps

Build in load on every Set

A2) Seated Strict Press

3-5 Reps

B) 10-8-6-8-10

Snatch 40/30kg (Any Snatch from the Ground)

30 Double Unders after every Set

THURSDAY

Peter Brady.......

A) Cleans (Any)
Build to a ME Double in 10 Minutes
-THEN-
Max Reps in 10 Seconds @ 90%
Max Reps in 20 Seconds @ 85%
Max Reps in 30 Seconds @ 80%
Max Reps in 40 Seconds @ 75%
-Recover 1 Minute between each Set-

B) 10 Minute AMRAP
21 TTB
15 KB Swings 24/16kg
9 Clean & Jerk 61/43/37kg

WEDNESDAY

(A) Bench
1x5@70%
1x5@75%
1x3@80%
1x3@85%
1x1@90%
THEN
One set of MAX reps @ 80%

(B) 3 Rnds
5 x Hang Snatch
10 x Wall Ball: 10/9ft - 9/6/4kg
5 x Hang Snatch
400m run (1.30 cap)

RECOVER 3min

2 attempts at Max load G2O (3min time cap)

TUESDAY

That's me on the right.......

when someone lifts more than me!! lol

(A) Back Squat
1x10@60
1x8@65
1x6@70
1x6@75

(B) Time
10-8-6-4-2 Thrusters: 50/35
10 Pull-ups + 5 HSPU

MONDAY

Haha, look at Keiren.

A) Snatch+OHS Complex
1 Snatch + 3 OHS
Build to a near Max

B) 3 Rounds
20 RKB Swing 24/20kg
10 Box Jump 24/20"
-Recover 2 Minutes-
Run 200m + 100 Double Under's
- Each time you break your DU, that's 3 Burpees :-)

FRIDAY

Awww God love him!

A) Front Squat/Overhead Complex
2 Front Squat +
1 Push Jerk +
1 Front Squat +
1 Split Jerk

B) 3 Rounds
400m Run
12 TTB
21 KB Swings 24/16kg

THURSDAY

A) Snatch Complex
Find Heavy Complex for the following
Hang Snatch + Snatch

Then @ 85% perform 1 single every 30 seconds for 4 minutes (8 lifts).

B) Every 3 minutes x3 (6am/9.30am) x5 (5.30pm/6.30pm)
50 Double Unders, then
5 Cleans (at 80% Snatch weight)
10 Push Ups
5 Strict Pullups
-Recover 1 minute between Rounds-

WEDNESDAY

A1) Bench Press
1x6@60%
1x4@70%
1x2@75%
1x2@80%
1x10@65-70%

A2) Optional
5x8-10 Dips from Bench/Box etc

B) For Time
9 Snatch 50/40kg
18 Situps
1/2 Gasser
6 Snatch
12 Situps
Full Gasser
3 Snatch
6 Situps
400m Run
Note: Any variety of Snatch allowed - not Hang though :-)

TUESDAY

(A) Back Squat
1x10@60%
1x8@70%
1x8@75%
1x8@80%

(B) For Time
13-11-9-7-5-3-1 = Deadlifts: BW
14-12-10-8-6-4-2 = Wallballs: 9/6kg & 10/9ft

Recover 3min, then perform
OHS 1RM within 2 attempts/4minutes.

NOTE: Rest 3min Upon completing the couplet, then you have 2 attempts within a 4min cap. (No stands) Record your heaviest lift.

MONDAY

(A) 1 Minute On - 1 Minute Off X 20min

Hang Power Clean - Power Clean - Shoulder 2 Overhead

*Working up in weight where you can maintain proper form 

Perform the complex of

2 x HPC + 1 x PC + MAX S2O (Unbroken) In remaining Time

(B) 9min AMRAP

10 x Box Jumps: 24/20 

15 x RKB Swings: 32/24

35 Double-Unders

Good on ya guys!! 

Over the weekend CFP Members Boots, Chantell and 

Kieran smashed the Gold Coast Marathon.

FRIDAY

The race is on! Aliysa and Ray.

A1) Deadlift, Heavy 5

A2) Ring Work

B) 3 Minute Rounds - 5 Rounds

2 Rounds of Cindy
Max Reps Hang Power Clean 50/35kg
-1 Minute Recovery between Rounds-

Cindy
5 Pullups
10 Pushups
15 Squats

THURSDAY

Hahaha, maybe ;-)

(A) Snatch
3x2@80%
2x1@85%
1x1@85+%
2x1@80%
1x1@85%
1x1@90%

(B) “Something Went Bad!”
3 RFT of 1min @ each Station
Wall Balls: 9/6kg - 9/8ft
KB - SDHP: 32/24
DB Step Ups: 45/35lb
KB Thrusters: 12/8kg
Cal Row

WEDNESDAY

A ball to the head for Keiren, lol

A) Bench Press
1x3@85%
1x2@90%
1x1@95%

1x3@90%

1x2@95%+

1x1@100%+

B) Every 3 Minutes x 4 Rounds

10 Push Press 50/35kg

400m Run (2 Minute Max)