Monday 6th Feb 2012

STRENGTH: Deadlift (H) one rep max

WOD: 3 rounds for time of:

125kg / 95kg (Scale as necessary) 10 reps

50 Double Unders

MOBILITY:

Saturday 4th Feb 2012

O.Lifting @ 0900

1000 WOD: Tabata Goodness

8 x OHS (40 / 25)

8 x Push Ups

8 x Pull Ups

8 x KB Snatches (24 / 12)

Friday 3rd Feb 2012

WOD: 10 minute AMRAP

20 x steps weighted lunges (16kg / 8 kg) Kettlebell (Rack position)

5 x J.J Sit Ups

3 x Muscle Ups

CF Kids

OHS - Skill Development

F.Squat - Skill Development 

HS Push Up Practice

WOD:  10 minute AMRAP of:

10 x walking lunges

5 x K2E (Rings)

3 x Perfect Push Ups

3 x Jumping Pull Ups

Wednesday 1st February 2012

STRENGTH:

Rope Climb. 10 minute running clock for max

ascents and descents (resting as needed)

Boys - No legs up AND down

Girls - Legs up AND down

WOD: For time

5 x Pull Ups

10 x Push Ups

15 x BW Squats

20 x Pull Ups

25 x Push Ups

30 x BW Squats

35 x Pull Ups

40 x Push Ups

45 x Squats

Tuesday 31st Jan 2012

STRENGTH:

Powerclean, military press 7 reps (resting as needed for 5 sets)

WOD: 7 RFT

Run 200m

10 Box Jumps

10 M.Ball Cleans

10 Double Unders

Monday 30th Jan 2012

1)  STRENGTH COMPONENT

(Clean, 4 x F.S, 1 x Sp. J) x 5 sets (60 seconds rest in between)

2 x warm up sets, 3 work sets

eg: 40,50 / 60 / 70 / 80

N.B If you Split Jerk does NOT lock out properly at the end, you will need lower the weight

2)  WOD: "30 Muscle Ups for time" / Muscle Prac. for 20 minutes

3)  FLEXIBILITY

ankle / hip drills

Saturday 28th Jan 2012

OLifting at 0900

10AM WOD:

Tabata Saturday

32 Tabata Intervals of:

KB Swings (32 / 24) x 8

Abmat Sit Ups x 8

T2B x 8

Wallball Sit Ups x 8 

Friday 26th Jan 2012

CFKids

Skill - Push Press Technique (DB and Bar Work)

CFK WOD: For time:

35 Walking lunges

45 Single Unders

35 Squats

45 Single Unders

35 Push Ups (Band)

45 Single Unders

35 Jumping Pull Ups

WOD: 3 rounds for time of:

5 Strict HSPU

5 Push Press (60 / 35)

50 BW Squats

75 Double Unders

Wednesday 25th Jan 2012

ST 1: Clean Pull (H)

WOD 2: 5 rounds for time

100kg / 70kg Deadlifts, 7 reps

L - Pull Ups, 7 reps

WOD 3: 3 minute AMRAP of

3 x Clapping Push Ups

6 x Pull Ups

Tuesday 24th Jan 2012

Running WOD(s)

option 1 - Run 5 km

option 2 - Run continuously for 20 minutes without stopping

option 3 - 20 x 200m Run (70% technique based)

If the weather is Stink, we will do wednesday on tuesday 

Monday 23rd Jan 2012

STRENGTH WOD (ONLY)

10 x 3 Sets of F.Squat and Max rep Ring Dips (same load for all 10 sets)

Rest = Partners set 

Partner up, warm up and push through.

Post loads and max reps

SATURDAY 21st JAN 2012

REMEMBER WE ARE CLOSED FOR TODAY AS A ONCE OFF. SEE YOU ALL MONDAY 

Friday 20th Jan 2012

10,9,8,7,6,5,4,3,2,1 for time:

Strict HSPU

Strict Pull Ups

Thursday 19th Jan 2012

Rest Day / Catch Up Day / O Lifting @ 5:30pm

Wednesday 18th Jan 2012

"Tabata This Instead"

20 seconds on, 20 seconds off

BW Squat x 8 Intervals

Rest 1 minute 

Pull Up x 8 Intervals

Rest 1 minute

Push Up x 8 intervals

Rest 1 minute

Sit Up x 8 Intervals 

Tuesday 17th Jan 2012

ST WOD 1:

3 rounds each resting 1 minute of:

P.C, F.S, F.S, Thruster

Boys (50 / 60 / 70), Girls (30, 40, 50)

WOD 2: 5 min. AMRAP

3 x HSPU

5 x OHS (40kg / 25kg)

WOD 3: 3 rounds for time of:

G2OH (40 / 25) x 7

T2B x 12

Monday 16th Jan 2012

WOD: Filthy Fifties

50 Box Jumps (24/20)

50 Jumping Pull Ups (Rings)

50 KB Swings (16 / 12)

50 Walking Lunges

50 K2E

50 Push Press (20 / 15)

50 Sit Ups

50 Wallball (9 / 7)

50 Burpees

50 Double Unders 

Saturday 14th Jan 2012

0900 O.Lifting

1000 WOD:

3 rounds for time of:

5 x Burpee / Push Cleans (60kg / 35kg)

7 x Wall Climbs

 9 x Wallball (9 / 7)

Run 200m

Friday 13th Jan 2012

STRENGTH: P.C, C & J 4 x 3 (60%)

WOD: "Nate" 20 min. AMRAP of:

2 Muscle Ups

4 HSPU

8 32 / 24kg Swings 

Thursday 12th Jan 2012

Rest Day / Catch Up Day / Oly Lifting

Snatch 1 - 1 - 1 - 1 - 1 85%

C & J 1 - 1 - 1 - 1 - 1 85%

Wednesday 11th Jan 2012

STRENGTH: 7 x 3 Snatch High Pull (increasing)

WOD: Pull Up Ladder (minute on the minute)

Tuesday 10th Jan 2012

STRENGTH - Max Clean (Tech. Work)

- Rack Jerks (positioning)

WOD: 10 rounds of:

30 seconds on 30 seconds off

70kg / 40kg Thrusters

Max reps for each round with your total at the end being your score.

Monday 9th Jan 2012

If you have a bike and a helmet. Bring it down for the WOD.

WOD:

For time:

Cycle 800m (York) / Run 400m

Muscle Snatch x 10 (40 / 25)

Pull Ups x 20

Box Jumps x 30 (24 / 20)

Cycle 3200m (Brian's 2nd Hand Furniture) / 1600m Run (COSPAK)

Box Jumps x 30 (24 / 20)

Pull Ups x 20

Muscle Snatch x 10 (40 / 25)

Cycle 800m (York) / Run 400m

Saturday 7th Jan 2012

Oly Lifting

WOD: 3 rounds for time of:

1 x rope climb ascent

Run 200m

Push Press x 7 @ 50kg / 30kg

Burpees x 12

Push Press x 7 @ 50kg / 30kg

Run 200m

Friday 6th Jan 2012

STRENGTH - OHS 5 x 3

WOD: Mary 20 minute AMRAP

5 x HSPU

10 x One Legged Squats

15 x Pull Ups

Thursday 5th Jan 2012

Rest Day / Catch Up Day / O.Lifts

- Pick one of the 3 days that you have missed and have a crack!

4:30 pm T.P Session 

Wednesday 4th Jan 2012 

Total Reps and total time for all 3 wods (inc. rest) is your score. 

WOD 1: 5 min. AMRAP

20 Double Unders

10 Burpees

Rest 3 minutes 

WOD 2: 5 min. AMRAP

SDLP x 7

Abmat Sit Ups x 12

5 minutes rest 

WOD 3: Fran (21-15-9)

Thrusters (40kg / 25kg)

Pull Ups

One of the best Cleans in the World! 

3rd January 2012

"Hidalgo"

For time:

Run 3.2 km

rest 2 minutes

Clean 20 reps of 60kg / 35kg

20 x Box Jumps (24" / 20")

20 Steps Walking Lunge (+20kg / 10kg)

20 x Box Jumps (24" / 20")

Clean 20 reps of 60kg / 35kg

Rest 2 minutes

Run 3.2 km

First WOD of 2012 January 2nd

Speed: Shuttle Run / Beep Test

WOD: 5 rounds with 10 minute Cut off

60kg / 35kg Deadlift, 9 reps

"    "       " H.Power Snatch, 6 reps

"    "       " OHS, 3 reps

10 minutes of Stretching at least

Friday 23rd December 2011

Last WOD of the YEAR!

Short and Sweet "Randy"

75 Power Snatches at 75 punds / 35kg for the boys and 20 kg for the Girls

Thursday 22nd December 2011

Rest Day / Catch Up Day / O.Lifting 530pm

Wednesday 19th December 2011

STRENGTH F.Squat 3 - 3 - 3 - 3 - 3 NO RACKS. P.C from Ground

3 rounds for time: 

F.Squat 60kg / 35kg x 10

Run 400m

Tuesday 18th December 2011

Skill Work: 3 sets of Max Muscle Ups / Positioning & Changeover Speed

WOD: 5 rounds for time of:

20 Pull Ups

30 KB Swings 24 / 12

40 Double Unders

Monday 17th December 2011

New Strength Program Starts 2nd Jan 2012

STRENGTH:

HSPU 3 x Max reps 

WOD: 10,9,8,7,6,5,4,3,2,1 reps of:

100kg / 65kg Deadlifts

Burpee, Run, Box Climb x 2

(first round starts with 10 D.L then burpee, run and box Climb x 2

then 9 DL, 8DL, 7DL,..........)

Saturday 16th December 2011

O.Lifts 0900

1000 WOD:

Friday repeat / O.Lift WOD

Friday 15th December 2011

"Just Gone Bad"

3 rounds of 1 minute intervals of:

HSPU

BW Squats

Sit Ups

One Legged Squats

Rest

Thursday 14th December 2011

Rest Day / Catch Up Day / Oly Lifts

O.Lifting

Snatch triples (barski) 3 position NO STRAPS x 5 sets

BN Push Press (Snatch Grip) 4 x 3

Pressing Snatch Balance (50%) 5 x 3

Clean & Jerk triples, 3 position x 5

Wednesday 13th December 2011

Power

Snatch (H) / Power Snatch (H)

WOD: 21 - 15 - 9

Box Jump (24 / 20)

Run 400m

Tuesday 12th December 2011

Speed Work (50 - 60%)

Technique - Split Jerk

3 - 3 - 3 - 3 - 3 - 3 - 3 

32 Tabata Intervals of:

Push Press x 8 (50 / 30)

Push Ups x 8

Deadlift High Pull x 8 (50 / 30)

BW Squat x 8

Monday 11th December 2011

Back Squat (H)

Pair up and max out. Record your numbers (important)

WOD:10,9,8,7,6,5,4,3,2,1 for time of:

Power Clean (60kg / 35kg)

Lateral Burpees over Bar 

Saturday 10th December 2011

Chrissy Party Tonight 6 pm!

WOD: OLy Lifts

10 AM: 10,9,8,7,6,5,4,3,2,1 for time of:

Power Clean (60kg / 35kg)

Lateral Burpees over Bar

Thursday 8th December 2011

Brett Wood Memorial WOD

Voluntary Donations (There will be a bucket)

all funds raised will be going to the Commando Welfare Trust

5 rounds for time of:

400m Run

10 Burpee Box Jumps (24' / 20') "L1S standards"

10 SDLHP (40kg / 25kg)

10 Thrusters (40kg / 25kg)

1 minute rest 

The WOD will be scalable for everyone if needed 

Wednesday 7th December 2011

WOD: 10 minute AMRAP

20 Double Unders

10 Burpees

Tuesday 6th December 2011

NO STRENGTH

WOD: "Eva"

5 rounds for time of:

800m Run

30 KB Swings 32kg / 24kg

30 Pull Ups

Come in and go. 50 minute cut off. Do your best.

Monday 5th December 2011

Everyone that still needs to bring in their $35 for the Chrissy party please do it today!

STRENGTH: Clean & Jerk Max (3 attempts)

WOD: 10 minute AMRAP of:

5 x Hanging ring extensions ( right + Left arm = 1 rep)

5 x forward rolls

5 x air squats

20kg / 15kg sots press, 10 reps

CF Kids

False Grip Technique

Forward Rolls skill work

Sots Press SKill work 

WOD:

7 rounds for time:

2 x forward rolls

5 second hold on rings (top of chin up position)

5 x broomstick sots presses

10m duck walk

7 x BW squats

Friday 2nd December 2011

21 - 15 - 9

T2B, Wallball Sit Ups, Abmat Sit Ups

Thursday 1st December 2011

Rest Day / Catch Up / T.P / O Lifting @ 5:30pm

Wednesday 30th November 2011

NO STRENGTH

WOD: "Santora"

3 rounds for reps of:

70kg / 45kg Cleans (1 minute)

6 metre sprints (forward then backwards) (1 minute)

110kg / 65kg Deadlifts (1 minute)

Burpees (1 minute)

70kg / 45kg Jerks (any) (1 minute)

Rest 1 minute

We are pairing up and counting together.

Tuesday 29th November 2011

STRENGTH: Hang Power Snatch

3 - 3 - 3 - 3 - 3

WOD: 21 - 15 - 9 of:

Power Clean 60 / 35

Burpees 

Monday 28th November 2011

NO STRENGTH

WOD: "Nutts"

For time:

10 HSPU

115 kg Deadlift, 15 reps

25 Box Jumps, 30 / 24

50 Pull Ups

100 Wallball 9 / 7

200 Double Unders

Run 400m (Black Gate) + 20kg / 10kg

CFSWS Games Day Yesterday Random shots

Saturday 26th November 2011

O Lifting 0900

Don Mitchell Prep. (Lifters)

CrossFitters:

Muscle Snatch 3 x 3

Power Snatch 4 x 3

Hang Snatch 5 x 3

P.Clean 4 x 3

Snatch Squat 5 x 3

Clean Pull 2 x 5, 3 x 2(H) 

WOD:

Tabata Snatch...... 

20 seconds worth of work followed by 10 seconds rest of:

4 x Hang Power Snatch (40kg / 25kg)

4 x Double Unders

4 x Power Snatch (40kg / 25kg)

4 x Double Unders

4 x Muscle Snatch (40kg / 25kg)

Friday 25th November 2011

NO STRENGTH

WOD: 100 Burpee Pull Ups for time

Thursday 24th November 2011

Rest Day / Catch Up Day / O lifts

Wednesday 23rd November 2011

STRENGTH: Heaving Snatch Balance 

3 - 3 - 3 - 3 - 3 - 3 - 3

WOD:

10 minute AMRAP of:

1 x P.Press, 2 x Push Jerk, 3 x Split Jerk, 5 Strict Push Ups

25 x Abmat Sit Ups

Tuesday 22nd November 2011

STRENGTH: Back Squat 7 - 7 - 7 - 4 - 4 - 1 - 1

Then 5 minutes worth of Hand Stand Practice (Wall / No Wall)

WOD: 3 rounds for time of:

10 x Deadlifts (120kg / 70kg)

200m Sandbag Run

10 Burpees

Monday 19th November 2011

STRENGTH: Clean Pulls (2x5), (3x2)

WOD: Heavy Fran 15 - 12 - 9

60kg / 35kg Thrusters

+20kg / +10 kg Pull Ups (Dumbbells)

Saturday 18th November 2011

O. Lifting 0900

WOD: In pairs complete:

Person (A) 15 x Burpees while

Person (B) performs an L Sit Hold on Pull Up Bars until the burpees are done

4 rounds (2 rounds each alternating)

Person (A) 5 x Wall Climbs

Person (B) Handstand Hold on Rings / Wall until wall climbs are done

4 rounds (2 rounds each alternating)

Person (A) 15 x K2E

Person (B) Holds Bottom of Squat 

Friday 17th November 2011

WOD: 21 - 15 - 9 reps of:

OA thrusters (15 DB / 16 KB / 10 DB / 8 KB) Left

OA thrusters (15 DB / 16 KB / 10 DB / 8 KB) Right

T2B

Thursday 17th November 2011

Rest Day / Catch Up Day

Wednesday 16th November 2011

NO STRENGTH

WOD: "Murph"

For time:

Run 1.6km (COSPAK roundabout and back)

100 Pull Ups

200 Push Ups

300 Squats

Run 1.6km (COSPAK)

Come in on time, get briefed and begin the slugfest

Tuesday 15th November 2011

STRENGTH: Thruster 7 - 7 - 7 - 4 - 4 - 1 - 1

WOD: 21 - 15 - 9 reps for time of:

Abmat M.Ball Sit Up Wallballs (5kg / 3 kg)

Wallball "2 for 1's" (9kg / 7kg)

Monday 14th November 2011

STRENGTH: Power Clean Split Jerk 5 x 3

WOD: "Grace / Isabel"

30 reps for time (G2OH) in ONE or TWO movements

35 kg / 60kg

Friday 11th November 2011

No Strength

WOD: 7 rds for time of:

35 Double Unders

1 x Snatch / C&J (max load, increasing each round)

The 2011 L1S team 

Thursday 10th November 2011

Rest Day / Oly Lifts / Catch Up

Wednesday 9th of november 2011

STRENGTH: 5 x Strict HSPU, max P.Press @ 60kg / 35kg

WOD: 3 rounds for time of:

30 x WallBall (9 / 7)

15 x Pull Ups

Tuesday 8th of November 2011

STRENGTH: F.Squat 7 - 7 - 7 - 4 - 4 - 1 - 1

WOD: 3 rounds for time of:

40kg / 25kg Snatch Balance x 10 reps

Double Unders x 20 reps

40kg / 25kg Thrusters x 10 reps

Double Unders x 20 reps 

Monday 7th of November 2011

WOD: Fix up the gym for time..........

Team meeting for next years' sectionals on tuesday. Recap on L1S and de-brief

Midday L1S 2011 

Sunday 6th of November 2011

"Last One Standing"

Be on time and follow the parking signage.

Saturday 6th of November 2011

L1S Set Up

Final Run through of WODs

Friday 4th of November 2011

Team Practice

Thursday 3rd of November 2011

Team Practice WOD

There will be other WOD's on the board today for those that arn't competing

Yep, that's what we do at CrossFit 

Wednesday 2nd November 2011

5 days out from L1S!

Recovery Day, Some light movements and T.P

One of our competitors preping for L1S 

Tuesday 1st November 2011

WOD: Games Prep.