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21.10.17

STRENGTH (15mins)

Superset:

8, 8, 8, 8 Bench press

 

CONDITIONING (28mins)

“2223 Intervals (modified)”

2mins on/2mins off for 7 total rounds:

2 Rope Climbs

10 Cal Row

Max OHS @30/45 (Level 2: 50/70)

Note: Goal is to hit 75 total reps in the shortest amount of intervals.

 

If you complete before the 7 rounds, the WOD then becomes:

2 Rope Climbs

10 Cal Row

Max HSPU

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19.10.17

STRENGTH (10mins)

EMOTM For 10mins:

1 Pause + 1 Tempo (ie 5 seconds eccentric phase) + 1 normal Front Squat @75%+

 

CONDITIONING/POWER (40mins)

For time (40min cap):

20 HSPU or 40 push ups

30 power cleans @ 35/50kg

40 cal row

50 swings @ 24/32kg

60 burpees

800m run

In time remaining find an Olympic weightlifting total = heavy snatch and heavy clean & jerk.

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18.10.17

SKILL/CONDITIONING (10mins)

3 rounds for time:

20 strict press @ 20/40kg

20 push ups

20 bench/box dips

 

Level 2

“JT”

21, 15, 9 for time:

HSPU

Ring dips

Push ups

 

STRENGTH (12mins)

Deadlift

EMOM 2 touch and go deadlifts for 10mins

1 SAFE set till FORM failure @ 70% of todays double

 

CONDITIONING (20mins)

For time:

75 power snatch @ 20/35kg

50 wall ball

15/25 strict pull ups

 

Level 2

For Time:

12/15 ring muscle ups

21 thrusters @ 30/40kg

8/10 ring muscle ups

42 wall ball

4/5 ring muscle ups

84 double unders

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17.10.17

SKILL (10mins)

EMOTM 10mins:

Level 1: 150 double unders in as few sets as possible

Level 2: 300 double unders in as few sets as possible

Note: If you break complete a 10second hollow hold for level 1 and a 20 second hollow hold for level 2.

 

CONDITIONING (40mins)

6 rounds

Alternate rounds between 400m run, 30 cal row and 30 cal bike (athletes should do 2 of each):

Round 1- 30 power cleans 40/60

Round 2- 30 lateral burpees

Round 3- 30 KB swings 16/24kg

Round 4- 30 weighted lunges holding KB in goblet position, alternating

Round 5- 30 TTB

*finish on cardio piece ie no exercise after

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16.10.17

POWER 1 (5mins)

Cover 25m in as few broad jumps as possible

3 sets 30sec rest between sets

 

POWER 2 (10mins)

Power snatch 4 sets of 3 @ 80% (try for no fails)

 

POWER 3 (12mins)

EMOM 12

Odd mins 2 Squat clean @ 80%

Even 1 clean + 2 jerks @ same bar

 

STRENGTH (10mins)

Overhead Squat 3 @70%, 3 @ 80% AMRAP @ 90%

 

CONDITIONING (12mins)

Relay Style – teams of 2:

200m run tag

40 cal row tag

200m run tag

40 cal row tag

200m run tag

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14.10.17

CrossFit Moreland Open Day!!!

 

Warm up – play a game J

 

CONDITIONING #1

7min AMRAP (teams of 2):

10x KB Swings

10x Push Ups

10m Walking Lunge – both partners complete (from rig side to bathroom side and back again)

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13.10.17

STRENGTH (15mins)

5 sets to be complete in 15mins

5 heavy strict press

10-12 single arm bent over row

 

CONDITIONING (20mins)

For Time:

10 HSPU or 20 push ups

15 deadlifts @ 80/120kg

25 box jump over 24/30”

25 strict pull ups

50 wall ball

200 double unders

400 run with 15/20kg plate

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12.10.17

SKILL (10mins)

Level 1: Rope climb skill and tech

 

Level 2

HS walk practice

Every 2mins for 10mins perform one single effort of a max distance HS walk

*if you are not good try to WS walk as many meters as possible in 40seconds and rest for 1min 20

 

CONDITIONING (20mins)

5 rounds for time:

200m run

20 wall ball

200m row

20 toes to bar

 

Level 2

5, 4, 3, 2, 1

rope climb

with

50 wall ball

40 box jump

30 HSPU

20 squat cleans @ 30/40kg

10 power snatch @30/40

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11.10.17

POWER (10mins)

EMOM 10mins perform 2 Squat Snatchs. Increase weight each set to challenge form.

 

SKILL (10mins)

EMOTM for 10mins:

Level 1: unbroken TTB (perfect form)

 

Level 2

Practice staying relaxed and saving your arms. Row is JUST to get HR up a little BUT try as best as possible to EITHER minimize fails n muscle ups OR work hard to perform in minimal sets OR unbroken.

1/2 muscle ups

12/15 cal row

2/4 muscle ups

12/15 cal row

3/6 muscle ups

12/15 cal row

4/8 muscle ups

12/15 cal row

5/10 muscle ups

12/15 cal row

 

CONDITIONING (20mins)

0-10mins

“Annie”

50, 40, 30, 20, 10

double unders and sit ups

 

10-20mins

50 burpees to a target ie pull up bar

25 shoulder to overhead @ 35/50kg

 

Level 2

0-15mins

5 rounds

12 toes to bar

12 jerks 40/60kg

12 box jumps

 

15-20mins

5min hit a heavy clean and jerk

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10.10.17

CONDITIONING (40mins)

 

Every 8mins for 40mins:

 

800m run

*time remaining from that 8mins perform

 

Round 1- Build to a heavy OHS squat

Round 2- Accumulate either 50 HSPU or 75 push ups

Round 3- heavy power clean

Round 4- Accumulate either 50 chest to bar, 30 normal pull ups or 15 muscle ups

Round 5- Heavy strict press

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09.10.17

POWER (10mins)

Position complex

Snatch deadlift, snatch pull, snatch high pull, power snatch, squat snatch. Build to a heavy complex.

 

CYCLING (11mins)

EMOM 3min 3 Power cleans @70%

Rest 1min

EMOM 3min 2 power cleans @ 80%

Rest 1min

EMOM 3min 1 power clean @ 90%

 

CONDITIONING (12mins)

NO REST BETWEEN EXERCISES

*12min running clock

Tabata AD

Tabata push ups

Tabata deadball CARRY

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07.10.17

Rowing Murph in pairs

Athletes share working minutes. One athlete works Odd minutes, other athlete works even minutes

1.6km row

100 pull ups

200 push ups

300 squats

1.6km row

 

*level 2’s wear a weight vest

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06.10.17

 

STRENGTH

10mins heavy back squat

10mins heavy strict press

10mins heavy deadlift

 

CONDITIONING

800m run

750/1km row

800m run

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04.10.17

SKILL (10mins)

EMOM for 10mins: HSPU 3-5x (for practice – scale as required)

 

Level 2

Practice ring muscle up tech in the following way:

Ladies 1, 2, 3reps unbroken then start back at 1

Gents 2, 3, 4 unbroken and start at one.

*don’t treat like a wokout. Instead practice your tech

 

CONDITIONING/STRENGTH (30mins)

30min cap - In pairs:

5 rounds:

20 HSPU (partner holds a HS hold) or 30 push ups (partner holds a straight arm push up hold)

30 KB deadlifts 24/32kg (partner holds a dead hang)

40 cal row (must keep pace at ladies over 900/1500 cals/hour- when pace drops swap rowers)

Athletes may change/swap work rest as they chose or when pace dictates

In time remaining from 30mins

Athletes to each pull a heavy deadlift (done individually) and combine total weight of both lifts in kg for a score.

 

Level 2

0-10mins

Karen with

 

10-20mins

5 rounds

5 deadlift @ 80/120kg

10 lateral burpees over bar

 

20-30mins

5min AMRAP

7/10 cal row

10 HANG power snatch @25/35kg

5min hit a heavy clean and jerk

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03.10.17

STRENGTH (15mins)

15min cap

5 rounds:

3 Back squats for max load

10 KB/DB bent over row each arm

 

CONDITIONING (20-25mins)

4 pull ups

6 push ups

10 sit ups

14 air squats

THEN

8 pull ups

12 push ups

20 sit ups

28 air squats

THEN

12 pull ups

18 push ups

30 sit ups

40 squats

THEN

16 pull ups

24 push ups

40 sit ups

52 squats

 

Level 2

3 by 7min AMRAPS

1)     12 squat clean @ 30/40kg + 20 pull ups

2)     10 squat clean @ 40/60kg + 15 chest to bar

3)     8 squat clean 60/90kg + 10 bar muscle up

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02.10.17

Monday is lifting day J

 

OLYMPIC 1 (11mins)

EMOM 3min 3 clean and jerk @70%

Rest 1min

EMOM 3min 2 clean and jerk  @ 80%

Rest 1min

EMOM 3min 1 clean and jerk @ 90%

 

OLYMPIC 2 (10mins)

Power snatch+ HANG squat snatch + OHS 4 sets @ 75% of power snatch

 

STRENGTH (10mins)

Front Squat 5 @75%, 3 @ 85% AMRAP @ 95%

 

CONDITIONING (15mins)

3 Rounds with a partner:

400/500m row

Rest while partner completes the same – both complete 3 rounds each.

Notes: must keep same pace or better each round.

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30.09.17

Rowing Murph in pairs

Athletes share working minutes. One athlete works Odd minutes, other athlete works even minutes

1.6km row

100 pull ups

200 push ups

300 squats

1.6km row

 

*level 2’s wear a weight vest

results300917.jpg

 

 

 

 

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28.09.17

SKILL

10mins open gym

chest to bar pull ups or bar muscle ups. Not to many got them in the workout

 

Level 2

10min ladder

2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Toes to bar

HSPU

Pull up

Ring dip

 

POWER

Build to a heavy snatch lower and reset triple

 

Level 2

Build to 90% 1rm clean and jerk and cut it

 

CONDITIONING

30 HSPU or 50 regular push ups

40 pull ups

50 kettlebell swigs

60 sit ups

70 burpees

 

Level 2

70 burpees

60 sit ups

50 swings @ 24/32kg

40 pull ups

30 HSPU

 

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27.09.17

STRENGTH/SKILL (12mins)

EMOM 12mins:

Odd mins- 5 Front squats

Even mins 1-2 rope climbs

-Note: as a guide first set of front squats to start @ 70%1RM

 

Level 2

12mins

Odd mins- 5 Front squats

Even mins 2-3 rope climbs

 

CONDITIONING (20mins)

5 rounds.  New round starts every 4mins (400m run + exercise)

Ex. 1- 15 bar facing burpees

Ex. 2- 15 front squat @ 30/40kg

Ex. 3- 15 shoulder to overhead 30/40kg

Ex. 4.- 10 thrusters 30/40kg

Ex. 5- 10 burpee box jumps

-Note: can increase weight on the bar to make it more challenging if needed (don’t go over 40/60)

 

Level 2

30min CAP:

20 cal bike

20 strict press @ 30/40kg

7/10 bar muscle ups

25 cal bike

25 PUSH press @ 35/50kg

7/10 bar muscle ups

30 cal bike

30 PUSH jerk @ 40/60kg

7/10 bar muscle ups

*Time remaining hit a heavy snatch single

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26.09.17

POWER/SKILLS (12mins)

12mins:

Odd mins 2 jerks

Even minutes #strict pull ups

*as done yesterday increase weight from roughly 80% of 1RM. Also break down pull ups and athletes are to work within BUT challenge their ability. It is not cardio!

 

Level 2

Odd mins 2 jerks

Even minutes a few practice toes to bar

 

CONDITIONING (12mins)

12min AMRAP:

21, 15, 9

Deadlifts @ 65/110kg

Toes to bar

Wall ball

-Time remaining from workout max bar facing burpees

 

Level 2

12min AMRAP

21, 15, 9

deadlifts @ 85/130kg

Bar facing burpees

chest to bar pull ups

*time remaining max wall balls

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