Wednesday, November 30, 2016

Thursday 1st December 2016

Shoulder Press
Wendler Week 1 for those with 1RM
Or 3 x 5 for new people


AMRAP in 10 min
15 Box Jumps 24/20
12 Push Press 35/25kg
9 Toes to bar

Finisher
Max Handstand hold

Tuesday, November 29, 2016

Wednesday 30th November 2016

Clean Pull down
4 sec Technical 5 RM

3rd week = 1” deficit
Use same weight as last week

For time:
2 rope climbs
200-meter run
21 thrusters, 42.5/30kg
400-meter run
21 thrusters, 42.5/30kg
200-meter run
2 rope climbs


Monday, November 28, 2016

Tuesday 29th November 2016

EMOM 6 min
Bar Muscle Up

Every 5 Minutes for 25min
( 5 rounds in total)
5 CTB pullups
Sprint 100m
Rest in remaining time

Sunday, November 27, 2016

Monday 28th November 2016

Front Squat
Wendler Week 3
Or 3x 5 for new people

Push jerk 3-3-3-3-3 reps


Finisher
4 min max reps pullups

Sunday 27th November 2016

Rest Day

Saturday 26th November 2016

"Assault Gone Bad"
3 rounds
1 min Assault bike (cals)
1 min Push Press 35/25kg
1 min Box Jump 20"
1 min Sumo Deadlift High Pull 35/25kg
1 min Wallball shots 20/14lbs
1 min Rest

Thursday, November 24, 2016

Friday 25th November 2016


Snatch Pull down
4 sec Technical 5RM
Second week = 1” deficit


Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people


For time:
150 Bar over burpees

Wednesday, November 23, 2016

Thursday 24th November 2016

Shoulder Press
Wendler for those with 1RM

Or 3 x 5 for new people

4 rounds for time of:
Run 400 meters
20 Back squat, 61/42.5kg

Post time to comments.

Tuesday, November 22, 2016

Wednesday 23rd 2016

Clean Pull down
4 sec Technical 5 RM

if Second week = 1” deficit


AMRAP in 10 minutes of:
10 DB Shoulder Press
20-calorie row
30 single-legged squats, alternating

Post rounds completed to comments.


Monday, November 21, 2016

Tuesday 22nd November 2016

EMOM 11min
Bar Muscle Up

AMRAP in 20 min
5 Power cleans 61/42.5
10 Toes to bar
15 Wall ball shots 20/14lbs

Sunday, November 20, 2016

Monday 21st November 2016

Front Squat
Wendler Week 2


For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

Post time to comments.

Sunday 20th November 2016

REST DAY

Saturday 19th November 2016

Partner WOD

For time:
100 Sledge hammer hits
50 Deadlifts 60/40kg
25 tyre flips
15 Pullups
25 Tyre flips
50 Deadlifts 60/40kg
100 Sledge hammer hits

Thursday, November 17, 2016

Friday 18th November 2016


Snatch Pull down
4 sec Technical 5RM

Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people


Back Squat EMOM 10 min
1 rep @80% for your back Squats 1RM


Wednesday, November 16, 2016

Thursday 17th November 2016

Shoulder Press
Wendler Week 1 for those with 1RM
Or 3 x 5 for new people

4 rounds for time of:
Lunge 100 meters
Run 300 meters
.

Post time to comments.

Tuesday, November 15, 2016

Wednesday 16th November 2016

Clean Pull down
4 sec Technical 5 RM


AMRAP in 10 min
5KB Swings, Russian ( 32/24kg)
10 Pushups ( hand release)
20 Double unders

Monday, November 14, 2016

Tuesday 15th November 2016

EMOM 10min
Bar Muscle Up


5 Rounds
In 60 seconds
Snatch + 4OHS@70% of Snatch 1RM
Max double unders

Score is DU completed each round
Rest 3 min between rounds




Sunday, November 13, 2016

Monday 14th November 2016


Front Squats
Wendler week 1

"Short Cindy"
11 min AMRAP
5 Pullups
10 Pushups
15 Squats

Sunday 13th November 2016

Rest Day

Saturday 12th November 2016

Whole Life Challenge WOD

Friday 11th November 2016

10 min AMRAP
10 Burpees
5 Overhead Squats
1 Rope climb

Thursday 10th November 2016

Complete as many rounds as possible in 7 minutes of:
10 SDHP, 61/42.5kg
10 push presses61/42.5kg

Post rounds completed to comments

Wednesday 9th November 2016

3 rounds NOT FOR TIME of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 GHD hip extensions
20 Ab mat back extensions
20 Situps

Tuesday 8th November 2016

For time
50 Double unders
25 Kettlebell swings 24/16kg
40 Double Unders
20 Kettlebell swings
30 Double unders
15 Kettlebell swings
20 Double unders
10 Kettlebell swings
10 Double unders
5 Kettlebell swings

Sunday, November 06, 2016

Monday 7th November 2016

CrossFit Liftoff 2017 WOD
Rx'd Workout

Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

Sunday 6th November 2016

Rest Day

Saturday 5th November 2016

1 RM Snatch
1 RM Clean and Jerk

Thursday, November 03, 2016

Friday 4th November 2016

Wendler Bench Press for those with 1RM or
3 x 5 for new people
Deload week

Weighted pull-up
1-1-1-1-1-reps
Weighted dip 1-1-1-1-1 reps

Wednesday, November 02, 2016

Thursday 3rd November 2016

Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
Deload Week

Complete as many rounds as possible in 15 minutes of:
25 Situps
Run 200m
25 Back extensions,

Tuesday, November 01, 2016

Wednesday 2nd November 2016

Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Jerk
Work on improving last weeks loads

"Helen"
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Post time to comments.