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.

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