WOD

20 June 2019 - Member Appreciation Week: Vote for your Coaches' WOD

WORKOUT OF THE DAY

A) Conditioning

With a partner, complete 10 total rounds (5 each), with each new round starting every 4 minutes. Your team score is total calories achieved.

5 x 4 minutes on : 4 minutes off
300m Run
15 Toes to bar
15 Thrusters (42.5/30 kg)
Max calorie assault bike (or row) in remaining time
* Breathing in gears 2-4
* You can thank Intern Lucas for this workout!

17 June 2019 - Member Appreciation Week: Vote for your WOD

WORKOUT OF THE DAY

Team Workout: In Teams of 3-4
2 rounds for time:
30 Synchronised toes to bar (or ab-mat sit-ups)
30 Synchronised single-arm dumbbell snatches
30 Synchronised dumbbell box step-overs (24/20 in)
30 Synchronised single-arm dumbbell snatches
30 Synchronised toes to bar

- Team of 4 splits into 2 pairs, and the pairs alternate complete movements
- Pair 1 does the TTB, Pair 2 does the DB.Sn, Pair 1 does the step-overs...and so on
- On round 2, Pair 2 starts on the TTB and Pair 1 is on the DB.Sn If in teams of 3
- 2 people will always be working and 1 person will always be resting
- They can rotate the working/resting partners as needed.

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Movements:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

Scoring
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE


B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

15 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 3 minutes for 15 minutes:
2-5 Bar muscle-ups
3 Snatch
2-5 Bar muscle-ups
* Start around 70% and slowly build each round.

B) Every 3 minutes for 15 minutes:
5-10 Toes to bar
3 Cleans
5-10 Toes to bar
* Start around 70% and slowly build each round.

C) Conditioning

In teams of 3, with a 30 minute time cap:
200/140 Calorie assault bike (250/180 Cal row)
Directly into:
3 Rounds:
50 Toes to bar
50 Box jump overs (24/20 in)
50 Power clean & push jerk
* Round 1 barbell @ 42.5/30kg
* Round 2 barbell @ 50/35kg
* Round 3 barbell @ 60/40kg


Gymnastics Strength & Skill

A) Flexibility
2 sets of:
20 Shoulder pass through
30 Second flag pole stretch
20 Bridge-ups

B) Strength
5-7 sets of:
1-3 Legless rope climb
5-10 second freestanding handstand
10-15 Ring push-up

C) Midline
10 Body saws
1 minute plank
1 minute reverse plank
* No rest between movements
* Rest 2 minutes between sets


CrossFit

A) Conditioning

In teams of 3, with a 30 minute time cap:
200/140 Calorie assault bike (250/180 Cal row)
Directly into:
3 Rounds:
50 Toes to bar
50 Box jump overs (24/20 in)
50 Power clean & push jerk
* Round 1 barbell @ 42.5/30kg
* Round 2 barbell @ 50/35kg
* Round 3 barbell @ 60/40kg

09 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

2 rounds for time:
800m Run
21-15-9
Kettlebell swing (32/24 kg)
Burpee


Specialist Sunday

A) Muscle snatch: 5 x 3

B) Tall snatch: 5 x 3

C) Back squat: 4 x 3 @ 80%


Barbelles Lifting Class

A) Strength
Bench Press: 4 x 5 with 2 second pause at bottom.

B) Accessory
B1) Seated Arnold Press: 3 x 10
B2) Banded Lat Pull Downs

C) EMOM x 8
Min 1: 6-8 Kipping Levers
Min 2: 6-8 Kipping High Knees