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Monday: Public holiday WOD Tuesday Strength: Thruster (from floor) 3 EMOM x 10 for accumulate load Conditioning: Death by 'shuttleball' Every 2 minutes until failure 10 x 10m shuttle run 10 wall balls *increasing by 2 reps every round Wednesday Strength: A1: Strict Pullup A2: Strict HSPU 5,5,3,3,3 Conditioning: AMRAP in 12 minutes 15 KB swings @ 24/16kg 12 burpees 9 T2B 'SWOD' Clean and jerk *squat and split 3,3,2,2,1,1,1 A1: Clean grip deadlift 3,3,2,2 A2: close grip bench press 8,8,6,6 2RNFT 1 min heavy deadball bearhug 1 min farmers walk Thursday: Strength: Hang power clean 3 EMOM x 10 for accumulate load Conditioning: 5 rounds of 1 minute on 1 minute off for total calories AB Rest ROW Rest *aim to maintain fairly consistent repeats throughout Friday Strength: A1: 6 standing DB/KB strict press A2: 12 back rack reverse lunge x 4 Conditioning: On a continuous running clock for accumulate remainder reps Minutes 0-4:00 100 double unders MAX front squat 4-8:00 Run 400m MAX front squat 8-12:00 15 OHS MAX front squat Rx = 52.5/35kg Saturday Throwback to last year, 17.4 is.... 16.4! AMRAP in 13 minutes 55 deadlifts @ 102/70/61/43kg 55 cal row 55 wall balls @ 9/6/4kg to 10/9ft 55 HSPU/ HRPU 
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Monday Strength: Complex 1 power clean + 1 hang squat clean + 2 push jerk 2-2-2-1-1-1 Conditioning: 4 x 3 minute rounds for accumulate reps/resting 1 minute between rounds Run 200m 5 clean and jerks @ 60/40kg 5 bar over burpees *max wall balls in remainder Tuesday Strength: A1: 3 Sumo deadlift A2: 12 alternating pistol squat x 4 Conditioning: 24 Front rack lunge 100 double unders 18 Front rack lunge 75 double unders 12 Front rack lunge 50 double unders 6 Front rack lunge 25 double unders @ 52.5/35kg Wednesday Skill/Strength: Bar muscleup 5 sets x 3-6 reps *box layover scale Conditioning: EMOM 20 (4 rounds) working for 30 seconds at each for accumulate reps 1: push press @ 42.5/30kg 2: box jump 3: SDHP @ 42.5/30kg 4: row (cals) 5: Rest SWOD A1: Bench press 3,3,3,3,3 A2: Weighted Pullup 3,3,3,3,3 B1: 3 hang power clean B2: 5 Seated DB press x 4 3 point shoulder raise x 2 sets Thursday Strength: Complex 2 hang power snatch + 2 OHS 2-2-2-1-1-1 Conditioning: 3 rounds on a 4 minute timer for accumulate reps/ rest 2 minutes between 20/16 cal AB 40 abmat situp Max OHS @ 60/40kg in remainder Friday Strength: A1: 6 pendlay row A2: 8 kipping HSPU x 4 Conditioning: Chipper 30 T2B 30 ring dip 30 deadlifts @ 100/70kg 30 HR pushups 30 CTB Saturday Well that escalated quickly.... 17.3 is; {RXD} Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.) *If all reps are completed, time cap extends by 4 minutes. {SCALED} Same time format; Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb. Get after it hard tomorrow crew, loads of suitable scaling options to tackle this one 100% and make a go of it!  Monday February Benchmark Retest 'The Other Total' 1rm clean 1rm bench press 1rm OHS *We'll be doing a bit of extra strength testing throughout the week after our last months cycle. Tuesday Strength: Deadlift 1rm (12 minutes) Conditioning: 2 rounds Run 400m 16 CTB pullups Run 400m 16 T2B Wednesday March Benchmark 'Fight Gone Bad' 3 rounds for total reps 1 minute at each Wall balls @ 9/6kg Sumo deadlift high-pull @ 35/25kg Box Jump Push-press @ 35/25kg Row (Calories) Rest Thursday *new warmup A: BB neck/trap smash raises B: 3 rounds 10 foam roll wall slide 5 Hindu pushup 10 PVC oh lateral lunges 10/8 row cals Strength: Split jerk 1rm (12 minutes) Conditioning: 21/15/9 OH plate lunge @ 20/15 (each leg) Burpee onto plate Abmat situp (x2) Friday Back squat 1rm (12 minutes) Conditioning: 6 alternating rounds (3 each) of 1 minute on/ 1 minute off for accumulate calories A: 5 hang squat clean @ 60/40kg Max AB cals in remainder B: 7 deadlifts @ 100/70kg Max row cals in remainder Saturday WOD 4th March 2017 Goodbye grip, 17.2 is.... Complete as many rounds and reps as possible in 12 minutes of: (RXD) 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. @ 22.5/15kg - (Scaled) 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raise 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds. @ 15/10kg  Monday Strength: Complex 1 squat clean thruster + 1 hang squat clean + split jerk 2-2-2-1-1-1 Bent over row 1 x 12, 2 x 8 Conditioning: OPEN WOD 11.4 AMRAP in 10 minutes 60 Bar facing burpees 30 OHS @ 55/35kg 10 muscleups (CTB pullups) Tuesday Strength: A1: 3 sumo deadlift A2: 10 goblet lateral lunge x 4 Conditioning: 3 rounds 21 box jumps @ 60/50cm 12 deadlifts @ 100/70kg Run 400m Wednesday Conditioning: 3 rounds for accumulate time/ rest 3 minutes between 400m row Each on a 2 minute timer for accumulate reps 1: 1 minute plank Max T2B Rest 1 minute 2: 1 minute plank Max v-up @ 5kg 1 minute rest 3: 1 minute plank Max KTE 1 minute rest 4: 1 minute plank Max Abmat situp SWOD Strict press 2,2,1,1,1 High hang squat snatch 3,3,2,2,2 2 rounds NFT 20 Good morning @ 40/30 1 minute deadball/atlas bearhug 40m single arm waiter walk @ 32/24kg Thursday Strength: Power clean + push jerk for accumulate load (hold weight across at each bracket) 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Conditioning: EMOM x 16 (4 rounds) 1: 5 Single arm DB thruster r/l @ 22.5/15kg 2: run 200m 3: 10 Alternating DB snatch @ 27.5/17.5kg 4: run 100m (active recovery) Friday Strength: Strict ring dip 6-6-4-4-2-2 Floor press (bb) 1 x 12, 2 x 8 Conditioning: AMRAP in 7 minutes 9 HR pushups 14 walking goblet lunges @ 24/16kg 9 KB swings @ 24/16kg Saturday Here we go! OPEN READY! Just like in years passed, we'll use the Saturday morning WOD as our designated Crossfit Open day. We'll run 17.1 in two heats; one partner doing the WOD and the other gets a chance to put a judges hat on and count reps then swapping. Regardless of what's on the cards we'll always have loads of scaled options available to get the most suitable workout so you get the most out of it! The vibes in the box are pretty awesome and always makes for a pretty fun time of year!  |
  
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