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MONDAY: Metcon On a continuous clock work up to your heaviest 2 for each for total kgs Minutes 0 - 4: OHS Minutes 4 - 8: Split jerk Minutes 8 - 12: front squat Metcon (Time) 21/15/9 Thruster @ 42.5/30kg 9/15/21 Power clean @ 42.5/30kg 25 double unders after each set TUESDAY: Deadlift (8,8,6,6,4,4) Metcon 3 rounds for total reps of 90, 60 and 30 seconds of rounds of each Alt KB snatch @ 24/16kg Box jumps @ 60/50 cm Pullups * rest 1 minute between rounds WEDNESDAY: Back squat 5 EMOM x 7 For total kgs accumulated Combine successful weight hit from each minute Metcon (Time) 3 rounds Run 400m 20 front rack lunge @ 52.5/35kg 15 T2B 10 burpee bar overs NEW YEARS EVE WOD Metcon (Time) New Years 365 reps n cals Chipper In pairs work through the months partitioning reps as required 1) 31 Burpee box over/ + cals 2) 28 Clean and Jerk/ + cals 3) 30 CTB pullups/ + cals 4) 30 OHS/ + cals 5) 31 hspu/ + cals 6) 30 squat clean/ + cals 7) 31 T2B/ + cals 😎 31 SDHP/ + cals 9) 30 HR pushups/ + cals 10) 31 power snatch/ + cals 11) 30KB snatch @ 24/16/ + cals 12) 31 double unders (each)/ + cals SATURDAY: Metcon (Time) 2016 (16-1 partner WOD) Partners alternating movements of: Shoulder to overhead @ 60/40kg Pullups Burpee box jump @ 60/50cm * both run 200m after each round
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Sessions are on: MON & WED 615am, TUES & THURS 630pm Beginner sessions are suitable for anyone and everyone. •You don't need to be FIT •You learn all the basics of Crossfit •Learn with other beginners in a small group •You can start anytime MONDAY:
Knocking off the last of the PR board testers... make this happen! Gait Metcon (No Measure) Goat EMOM x 7 5k Run TUESDAY: Strength: On a continuous clock work to a heavy set of 3 for each Minutes 0 - 3: Strict press Minutes 3 - 6: Push press Minutes 6 - 9: Split jerk Metcon (Time) 21/15/9 Power clean STO Burpee box jump overs @ 60/50cm * increase weight every rep bracket rx = M 60/70/80kg // F 35/45/55kg WEDNESDAY: Strength: Back Squat (8-8-6-6-4-4) Metcon (Time) 30/20/10 T2B Broad jump w squat (metres) Abmat situp Wall balls @ 9/6kg XMAS EVE WOD RUN & BAR Metcon (3 Rounds for time) Working in teams of 3 - complete each WOD for time on a 12 minute clock: 1) 0:00 - 12:00 30/26 cal row 20 OHS @ 52.5/35kg 30 Burpees Run 800m 2) 12:00 - 24:00 200m santa sandbag carry 20 Thrusters @ 52.5/35kg 30 CTB pullups Run 800m 3) 24:00 - 36:00 100 double unders 20 power snatch @ 52.5/35kg 30 OH plate lunge steps @ 25/15kg Run 800m ** Perform as relay, i.e Partner 1 starts their row and must finish their cals before Partner 2 can start and then move on to the OHS. When P2 finishes their row P3 will start. Runs are completed together but starting order needs to change every WOD..** BOXING DAY WOD In Pairs: 5 rounds for time 20 x Front Squats (60/40) Swap every 10 40 x KB Swings (32/24) Swap every 10 20 x Clean & Jerks- Alternating (60/40) 40 x Box Jumps (24/20)- Alternating Run 400m- Together Monday:
Clean and Jerk (1rm) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (AMRAP - Reps) Tabata mash up - 10 alternating rounds KTE Abmat situp Tuesday: EMOM x 10 2-5 bar muscleups Metcon (Time) 25 pullups 75 double unders 25 HR pushups 75 double unders 25 burpee box jump overs @ 60/50cm 75 double unders 25 HR pushups 75 double unders 25 pullups Wednesday: Snatch (1rm) 500m row (Time) 500m row time trial Metcon (Time) Accumulate 1 minute plank hold 1 minute hollow hold 1 minute plank hold Thursday: Front Squat (8-8-6-6-4-4) Metcon 10-8-6-4-2 Squat clean @ 80/55kg 9 T2B run 200m * ttb/run is the same every round Friday: Strength: Deadlift (1rm) Conditioning: 30 SDHP 15 burpees 30 KB swings 15 burpees 30 SDHP 15 burpees 30 KB swings 15 burpees Rx = 32/24kg **reminder tomorrow is our Xmas dress up WOD throw on something festive and get your sweaty Santa on** Saturday: Buy in - 100 DU's per partner 1 Cluster (60/40) 2 Burpee bar overs 3 Bar Muscle ups/CTB/Pullups 4 Squat Cleans (60/40) 5 Handstand push ups/2 wall walks 6 Thrusters (60/40) 7 Burpees 8 Jumping Lunges 9 T2B/K2E 10 Wall Balls 11 Clean & Jerks (60/40) 12 Deadlifts (60/40) Perform like the song 1 cluster 2 burpee bar overs, 1 cluster 3 bar muscle ups, 2 burpee bar overs, 1 cluster etc. etc. Monday
Strength: Back squat 1rm test Conditioning: 'Fran' 21/15/9 Thrusters Pullups Tuesday Pull complex (2-2-2-1-1-1) 1 clean pull + 1 hang power clean + 1 touch go power clean Metcon (AMRAP - Rounds and Reps) AMRAP in 8 minutes 3 power cleans @ 70/45 6 deadlifts 18 double unders Metcon (AMRAP - Rounds and Reps) AMRAP in 5 minutes 7 T2B 20 sec hollow hold 7 weighted situp @ 10/5kg 20 sec plank hold Wednesday Strength: Strict press 1rm test Conditioning: 'Helen' 3 rounds for time Run 400m 21 KB swings @ 24/16kg 12 pull-ups Thursday Strength A1: 5-5-5-3-3 Box jumps (height) A2: Farmers Carry 100m after each x 5 Conditioning Tabata 8x 20/10 for total reps - row (cals) - box jump overs - db power clean @ 22.5/15 - wall ball @ 9/6 * rest 1 minute between each Friday Strength: S pull complex 1 snatch pull + hang power snatch + 1 touch go power snatch 2-2-2-1-1-1 Conditioning: 3-6-9-12-15-12-9-6-3 OHS @ 42.5/30kg Bar facing burpee over Saturday: In pairs partition reps as required. AMRAP in 10 minutes Run 1.6km (both) Max squat clean @ 70/45kg in remainder - rest 3 minutes - AMRAP in 10 minutes Row 2km Max double KB hang clean jerk @ 16/12kg in remainder - rest 3 minutes - AMRAP in 10 minutes 250 double unders Max rope climbs in remainder Monday:
Strength: Cluster 2-2-2-2-2 Deadlift 2 EMOM x 7 Conditioning: 3 rounds 21 KB swings @ 24/16 15 thrusters @ 42.5/30 Run 400m Tuesday: Skill/ Strength: Ring muscle up tech Then AMRAP in 3 minutes Ring muscleup Or 5 supine ring rows 5 ring dips Conditioning: 4 Rounds for total reps 1 minute T2B 1 minute HR pushup 1 minute box jump @ 75/60cm 1 minute row (cals) 1 minute rest Wednesday: Benchmark retest - no SWOD Goat EMOM x 7 Conditioning: Run 1.6km Rest 3 minutes Run 1.2km Rest 2 minutes Run 800m Rest 1 minute Run 400m Thursday: Strength: Snatch *full 2-2-2-2-2 TGU 2 EMOM x 7 (1 each) Conditioning: 50 double unders 12 OHS 50 double unders 18 front squat 50 double unders 24 back squat Rx = 80/55 * no rack Friday: Skill/ Strength: Rope climb tech 4 rounds each for time and total time 3 rope climbs 21 burpees 200m sandbag carry * rest 2-3 minutes between each For total accumulate seconds Max hollow hold Rest 10 seconds Max plank hold * subtract rest from score Saturday: In pairs Run 1km 150 wall balls/ 100 pullups/ 75 OH plate lunge/ 50 clean jerk Run 1km |
  
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