WOD - Monday 21/8/2017

WOD
[A] Front Squat
5-5-5-5-5

[B] Press
5-5-5-5-5

[C] 10 Rope Climbs
Focus on technique and execute each rep to the best of your ability. 

[COMPETITION TRAINING]
[D] EMOM x 7:
5 Bar Muscle Ups 

[E] For time:
Run, 3km 

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD - Saturday 19/8/2017

WOD
[A] 5 rounds, for time of: 
Run, 400m
30 Wall Balls, 20lbs (14lbs)
15 Burpees

[COMPETITION TRAINING]
No extra training. Rest & recover. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Friday 18/8/2017

WOD
[A] Snatch
3-3-2-2-1-1-1-1-1

[COMPETITION TRAINING]
[B] For time:
75 Chest-to-Bar Pull-ups

[C] Complete as many reps as possible in 5 minutes of: 
Double Kettlebell Snatch, 24kg (16kg)

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD -Thursday 17/8/2017

WOD
[A] "DT" 
5 rounds for time of: 
12 Deadlifts, 70kg (47kg)
9 Hang Power Cleans, 70kg (47kg) 
6 Push Jerks, 70kg (47kg)

[COMPETITION TRAINING]
[B] Accumulate 2 mins in the L-Sit

[C] Assault Bike
4 x 30 sec
Rest 4 mins between each effort. Each round should be a genuine max effort. Score each effort separately. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Wednesday 16/8/2017

WOD
[A] For time: 
Walking Lunge, 100m
Run, 800m
100 Squats 

[COMPETITION TRAINING]
[B] Cover as much distance as possible in 7 minutes of: 
Handstand Walk 

[C] Complete as many rounds as possible in 10 minutes of: 
2 Rope Climbs, 15ft
5 Burpees

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Tuesday 15/8/2017

WOD
[A] Bench Press
7-7-7-7-7

[B] Weighted Pull-up
5-5-5-5-5

[COMPETITION TRAINING]
[B] 4 rounds, for time of: 
7 Muscle Ups
14 Burpee Box Jump Overs, 24" (20")
Rest 1 minute between each round. 

[C] Farmer Carry
4 x 20m
Each effort is for max load and must be unbroken to count. Rest as needed between efforts. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Monday 14/8/2017

WOD
[A] "Elizabeth"
21-15-9 reps, for time of: 
Clean, 62kg (42kg)
Ring Dips

[COMPETITION TRAINING]
[B] Every minute for 12 minutes: 
Power Clean & Push Jerk, 2 reps

[C] For time:
Prowler Push, 400m
Men add 20kg to Prowler. Women add 10kg to Prowler. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Saturday 12/8/2017

WOD
[A] For time: 
Run, 1600m
Rest 3 minutes
Run, 1200m
Rest 2 minutes
Run, 800m
Rest 1 minute
Run, 400m 

[COMPETITION TRAINING]
No extra training. Rest & recover. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Friday 11/8/2017

WOD
[A] “CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95% 

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90% 

Warmup schedule for Deadlift:-
1 x 60% 
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session. Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers. You can also download a spreadsheet version.

[COMPETITION TRAINING] 
[B] For time:
75 GHD Sit-ups
75 Hip Extensions

[C] 10 rounds, fort total distance of:
Row, 1 min
Rest, 1 min 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Thursday 10/8/2017

WOD
[A] "Nate"
Complete as many rounds as possible in 20 minutes of: 
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings, 32kg (24kg) 

[COMPETITION TRAINING]
[B] Hang Power Clean
2-2-2-2-2

[C] For time: 
Farmers Carry, 400m
Men use 2 x 32kg Kettlebells. Women use 2 x 24kg Kettlebells. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Wednesday 9/8/2017

WOD
[A] 4 rounds, for time of:
15 Thrusters, 42kg (30kg)
15 Pull-ups 

[COMPETITION TRAINING]
[B] Every minute for 12 minutes: 
Snatch, 1 rep

[C] Overhead Fat Bar Lunge
3 x 15m 

Each effort must be unbroken to count. Rest as needed between efforts. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Tuesday 8/8/2017

WOD
[A] Clean & Jerk
2-2-2-2-2-2-2-2-2-2

[COMPETITION TRAINING]
[B] Every minute for 12 minutes, alternate between: 
Odd minutes: 10 Pistols, alternating legs
Even minutes: 10 Toes-to-Bar 

[C] For time: 
Run, 2km 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Monday 7/8/2017

WOD
[A] For time: 
1 round of:
100 Double Unders
50 Squats
25 Push Press, 42kg (30kg)
Then, 2 rounds of:
60 Double Unders
30 Squats
15 Push Press, 42kg (30kg) 
Then, 3 rounds of: 
40 Double Unders
20 Squats
10 Push Press, 42kg (30kg) 

[COMPETITION TRAINING]
[B] Deadlift
3-3-3-3-3

[C] Complete as many reps as possible in 10 minutes of: 
Kettlebell Snatch, 24kg (16kg) 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift