WOD - Wednesday, 26/12/2018

Please note that the gym will be closed until 2 January 2019. Here is a workout that you can do in the park.

[WOD]
5 rounds for time of:
15 chest-to-bar pull-ups*
30 one-legged squats, alternating

*If you don’t have access to a pull-up bar, substitute 60 Double unders or a 400m run instead of the pull-ups.

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

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Merry Christmas!!

We wish you all a Merry Christmas!! The gym will be closed until 2 January 2019.

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WOD – Monday, 24/12/2018

Please note that there will only be classes at 6am, 7am and 9:15am today. The gym will then close for the Christmas break and reopen again on the 2 January 2019.

WOD
[A] Set a clock for 12 minutes and, with a barbell loaded to 62kg (42kg), complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

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

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Saturday, 22/12/2018

WOD
[A] CFB 12 Days of Christmas
For time:
100m Run
20 Double unders
3 Muscle Ups
4 Strict Handstand Pushups
5 Box Jumps, 30″ (24″)
6 Pull-ups
7 Kettlebell Swings, 32kg (24kg)
8 Toes to Bar
9 Dumbbell Clean & Jerk, 22kg (15kg)
10 Burpees
11 Goblet Squats, 32kg (24kg)
12 Bar Muscle Ups

Work up up the ladder like the song
1st round = 100m run
2nd round = 20 DU + 100m run
3rd round = 3 Mu + 20 DU + 100m run
Etc. etc.

[COMPETITION TRAINING]
[B] No extra training, rest & recover

Photo Credit: Wendy Swift

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WOD – Friday, 21/12/2018

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.

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] EMOM 12
Snatch x 1

[C] AMRAP 7 mins
1 Rope Climb, 15′
5 Burpee Bar Muscle Ups

Photo Credit: Wendy Swift

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WOD – Thursday, 20/12/2018

WOD
[A] Complete as many rounds as possible in 15 minutes of:
7 squat snatches 75kg (50kg)
14 strict ring dips

[COMPETITION TRAINING]
[B] Split Jerk
15 mins to find a new 1RM

[C] For time:
Air bike
3 x 30 cal
rest 1 min

Photo Credit: Wendy Swift

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WOD – Wednesday, 19/12/2018

WOD
[A] Clean and Jerk
3-3-3-3-3

[B] Clean Pulls
5-5-5

[COMPETITION TRAINING]
[C] AMRAP 10 mins
Row 250m
10 Burpees over the rower
15 GHD Situps

[D] Sled Rope Pull
5 x 30m
rest 1 min

Photo Credit: Wendy Swift

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WOD – Tuesday, 18/12/2018

WOD
[A] 30-20-10 reps for time of:
Thrusters 42kg (30kg)
Chest-to-bar pull-ups

[COMPETITION TRAINING]
[B] Overhead Squat
3-3-3

[C] For time
4 x 400m run
rest 1 min

Photo Credit: Wendy Swift

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WOD – Monday, 17/12/2018

WOD
[A] 5 rounds for time of:
15 Hang squat cleans, 62kg (42kg)
30 Push-ups

[COMPETITION TRAINING]
[B] Deadlift
5-5-5

[C] AMRAP 5 mins
10m Handstand Walk
40m Shuttle Run (4 x 10m)

Photo Credit: Wendy Swift

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WOD – Saturday, 15/12/2018

WOD
[A] For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

[COMPETITION TRAINING]
[B] No extra training. Rest and recover.

Photo Credit: Wendy Swift

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WOD – Friday, 14/12/2018

WOD
[A] Deadlift
5-3-3-2-2-2-1-1-1-1

[COMPETITION TRAINING]
[B] AMRAP 10 mins
6 Muscle Ups
20m Handstand Walk

[C] For time:
400m Farmers Carry, 2 x 32kg (2 x 24kg)
Every time you break, run and touch the starting line before continuing

Photo Credit: Wendy Swift

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WOD – Thursday, 13/12/2018

WOD
[A] 21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

[COMPETITION TRAINING]
[B] Back Squat
3-3-3-3-3

[C] For time:
1600m run
30 Burpees to 6″ jump

Photo Credit: Wendy Swift

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WOD – Wednesday, 12/12/2018

WOD
[A] Thruster
5-5-5-5-5

[COMPETITION TRAINING]
[B] For time:
50 Burpee Box Jump Over

[C] For time:
10 x 30m Prowler push
rest 30 sec between each

M: 20kg W: unloaded

Photo Credit: Wendy Swift

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WOD – Tuesday, 11/12/2018

WOD
[A] 2012 Reebok CrossFit Games Track Triplet
3 rounds for time of:
52kg (35kg) Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

[COMPETITION TRAINING]
[B] Clean & Jerk
2-2-2-2-2

[C] Row
5 x 1:30 for total cals
Rest 60 secs between each effort

Photo Credit: Wendy Swift

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WOD – Monday, 10/12/2018

WOD
[A] “The Chief”
Complete as many rounds and reps as possible in 3 minutes of:
3 Power Cleans, 62kg (42kg)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 Cycles.

[COMPETITION TRAINING]
[B] EMOM 12
Power Snatch x 2

[C] AMRAP 10 mins
5 Bar Muscle Up
10 GHD Situp
50 Double Unders

Photo Credit: Wendy Swift

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