WOD – Saturday, 21/7/2018

[A]  “Hotshots 19”
6 rounds for time of:
30 squats
19 power cleans, 62kg (42kg)
7 strict pull-ups
Run 400 meters

No extra training, rest & recover

Photo Credit: Wendy Swift


WOD – Friday, 20/7/2018

[A] Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

[B] EMOM 12
Hang Squat Snatch x 1

[C] For time:
30 Burpee Muscle Ups
7 mins time cap

Set the rings 6″ above reach

Photo Credit: Wendy Swift


WOD – Thursday, 19/07/2018

[A] 3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 22kg
Women: 15kg

[B] For time:
Run 3klm

[C] AMRAP 9 mins:
2 Rope Climb
10 Ring Dips
15 Box Jumps 24″ (20″)

Photo Credit: Wendy Swift


WOD – Wednesday, 18/7/2018

[A] Hang Power Clean & Push Jerk
3-3-3-3-3-3-3 reps

[B] Tabata Toes to Bar
lowest reps

[C] Box Jump
5 attempts at max height

Be safe! use the soft boxes and a spotter behind

[D] Sled Rope Pull
3 x 30m

Pick a weight that you can move fast

Photo Credit: Wendy Swift


WOD – Tuesday, 17/7/2018

[A] 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L pull-ups

[B] Front Squat

[C] For total cals:
6 x 30 sec work and 90 sec rest

Photo Credit: Wendy Swift


WOD – Monday, 16/7/2018

[A] Complete as many rounds as possible in 20 minutes of:
20 Medicine-ball cleans 20 lb. (14 lb.)
60 Double-unders

[B] Deadlift

[C] For time:
Row 2000m

At the start, and the beginning of every min, complete 3 burpees over the rower before continuing

Photo Credit: Wendy Swift


WOD – Saturday, 14/7/2018

[A] For time:
1-mile run

Fran is 21-15-9 reps for time of 42.5kg (30kg) Thrusters and Pull-ups. Complete Fran before running the mile.

No extra training, rest & recover

Photo Credit: Wendy Swift

Danny M_preview.jpeg

WOD – Friday, 13/7/2018

[A] Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

[B] AMRAP 15 mins
Row 250m
20m Handstand Walk
10 Burpee Box Jump Overs, 24″ (20″)

[C] 5 mins to establish a Clean 1RM

Photo Credit: Wendy Swift

Jo hip thrusts_preview.jpeg

WOD – Thursday, 12/7/2018

[A] 4 rounds for time of:
Run 400 metres
10 Muscle Ups

[B] Back Squat

[C] AMRAP 7 mins
7 Strict Handstand Pushups
35 Unbroken Double Unders

Photo Credit: Wendy Swift

Bella snatch_preview.jpeg

WOD – Wednesday, 11/7/2018

[A] “Lynne”
5 Rounds for Max Reps of:
Bodyweight bench press

[B] EMOM 15 mins
Power Clean x 1

[C] Overhead Lunge
3 x 15m for max load

Photo Credit: Wendy Swift

Matt and Ben team rogue_preview.jpeg

WOD – Tuesday, 10/7/2018

[A] For time:
60 single-leg squats (pistol), alternating
50 wall-ball, 20lbs (14lbs)
40 box jumps, 24″ (20″)
30 deadlifts, 85kg (57kg)
20 power cleans, 85kg (57kg)
10 front squats, 85kg (57kg)

[B] Snatch

[C] EMOM 16 mins
Odd min: 15 Cals (12 Cals) Air Bike
Even min: 5 Bar Muscle Ups

Photo Credit: Wendy Swift

Al Deadlift_preview.jpeg

WOD – Monday, 9/7/2018

[A] Push jerk
5-5-3-3-3-1-1-1-1-1 reps

[B] Tabata Double Unders
8 Intervals of 20 sec work and 10 sec rest
Score is the lowest rep count from any of the 8 intervals

[C]For time:
1600m Run
At the start and then at every minute, perform 5 burpees before continuing

[D]For time:
60 GHD Sit-ups

Scale as required

Photo Credit: Wendy Swift

Colin Deadlift_preview.jpeg

WOD – Saturday, 7/7/2018

For time:
Run 1 mile with a 20lbs (14lbs) medicine ball
60 Burpee pull-ups
Run 800 meters with a 20lbs (14lbs) pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20lbs (14lbs) pound medicine ball
15 Burpee pull-ups

No extra training, rest & recover

Photo Credit: Wendy Swift

Gary rope climb_preview.jpeg

WOD – Friday, 6/7/2018

[A] CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Compare to 11/5/2018

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.

[B] AMRAP 10 mins
5 Muscle Ups
10 KB Swing, 32kg (24kg)
30 Double Unders

[C] For time:
8 Rope Climbs

Photo Credit: Wendy Swift

Michael B OH_preview.jpeg

WOD – Thursday, 5/7/2018

[A] 10 rounds on the C2 rower of:
Pull a sub-1:25/500-m (1:35/500m) pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

[B] Bench Press

[C] 4 rounds for max total cals:
Airbike 60 sec
Rest 2 min

Photo Credit: Wendy Swift

Jo rope climb_preview.jpeg