• Wednesday Jun 20, 2018

    Wednesday, Jun 20, 2018

    6 Box Jumps 24” (20”)
    6 Knees To Elbow
    4 Turkish Get-Ups 24kg (16kg)
    9 Box Jumps 24” (20”)
    9 Knees To Elbow
    4 Turkish Get-Ups 24kg (16kg)
    12 Box Jumps 24” (20”)
    12 Knees To Elbow
    4 Turkish Get-Ups 24kg (16kg)
    15 Box Jumps 24” (20”)
    15 Knees To Elbow
    4 Turkish Get-Ups 24kg (16kg)
    Etc…

    Fitness Option Scaling:
    Turkish Get-up - 20 Russian Plate Twist


    1min at each station:
    -Assault Bike (Cals)
    -Row (Cals)
    -Double Unders
    -Rest

  • Tuesday Jun 19, 2018

    Tuesday, Jun 19, 2018

    5 Front Squats
    Max Reps Push-ups
    *Rest as required between rounds
    *Pick a weight on the front squats that you can maintain for all 5 sets.


    Front Squat
    5-5-5


    AMRAP in 12 mins of:
    5 DB Front Squat
    5 DB

    Power Clean
    Combining a front squat with an overhead press, thrusters give new meaning to the concept of the compound, multi- joint exercise.
    s
    5 DB Hang Squat Cleans
    200m Row
    *You select DB weight.

    Deadlift for load:
    #1: 5 reps

    *Find your 5RM deadlift.


    8 Front Rack Lunge 60kg (40kg)
    6 Box Jumps Overs 24” (20”)
    *You must clear the box on the Jump Overs

  • Monday Jun 18, 2018

    Monday, Jun 18, 2018

    50 KB Swings 24kg (16kg)
    50 Double Unders
    50 DB Snatch 22.5kg (15kg)
    50 Double Unders
    50 V-Ups
    50 Double Unders
    50 KB Swings 24kg (16kg)


    10 Weighted Pull-Ups
    40 OA DB Overhead Lunges
    10 Weighted Pull-Ups
    30 DB Snatches
    10 Weighted Pull-Ups
    20 OA DB OH Squats
    10 Weighted Pull-Ups
    10 DB Turkish Get-Ups
    10 Weighted Pull-Ups

    Men = 22.5kg DB
    Women = 15kg DB
    *You will only have 1 DB for the whole workout. Make sure you do even reps per arm.

  • Saturday Jun 16, 2018

    Saturday, Jun 16, 2018

    50-40-30-20-10 reps for time of:
    • Double-Unders
    • Sit-ups


    In teams of 3 complete the following for time on the sand:
    -Unweighted Shuttle Run x 2
    -Slam Ball Shuttle Run 35lb (25lb) x 2
    -Sandbag Shuttle Run x 2

    *Each person completes each shuttle run out and back TWICE, then tags their partner. Go through 3 times total.

  • Friday Jun 15, 2018

    Friday, Jun 15, 2018

    200m Sprint
    10 Handstand Push-ups
    *Rest 2 minutes between rounds

    **Can do kipping HSPU if already have 3 strict HSPU in a row.


    2 Rounds of the following Mobility WOD:
    Twisted Lizard 1min/side
    Figure 4 1min/side
    Rig Pike Stretch 1min
    Rig Straddle Stretch 1min
    Band Lat Stretch 1min/side
    Band Chest Stretch 1min/side

    *This is 20 mins total of mobility. Make sure you hit it!

  • Thursday Jun 14, 2018

    Thursday, Jun 14, 2018

    Deadlift for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

    *Reset Reps, no more than 80% of 3RM



    6-6-6 each leg

    *Foot is elevated on a small jerk block or plate. Complete 6 split squats on one leg, then swap. Do not have to reach full extension at the top.


    Deadlift
    3-3-3
    *Reset Reps


    5 Rounds for time of:
    15 Russian KB Swings 32kg (24kg)
    20 Lunges
    20 Sit-ups


    For time:
    Row 1000m
    *Rest 3 mins
    Row 800m
    *Rest 2 mins
    Row 600m
    *Rest 1 min
    Row 400m
    *Rest 30 secs
    Row 200m

    *score is total time, including rest.

  • Wednesday Jun 13, 2018

    Wednesday, Jun 13, 2018

    Toes to Bar

    Burpee
    One of the most loathed movements by CrossFiters, it may actually be one of the most beneficial movements to your cardiovascular endurance and training. With a complex group of flexion and extension components, the burpee transfers to so many other movements performed in CrossFit workouts. The ultimate in movements? perhaps not, but don\'t underestimate the power of the burpee. Learn to love it and it will look after you.
    Box Jump 24” (20”)



    4-4-4-4-4
    Tempo = 3121