burpee box jumps

15 July 2017 – WOD

WORKOUT OF THE DAY

A) Strength: Front squat

A1) Every 90 seconds for 5 sets:
3 reps @ 65% of 1RM
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90-95%

A2) 3 sets of:
2-3 Front squats @ 85-90% of heaviest single from A1
- Rest 20 seconds -
Max rep strict pull-ups
- Rest 3 minutes -

B) Conditioning
For time:
1000m Row
30 Burpee box jump overs (24/20 in)
30 Thrusters (42.5/30 kg)

MOBILITY DRILL OF THE WEEK

26 Feb 2017 – CrossFit Open 17.1

Tomorrow's the big day! Our first heat begins at 9 am (and when I say the heat begins at 9 am, that means at 8:59.57, the coaches are shouting 3, 2, 1, Go!).

The gym will be open from 8.30 am for athletes to start warming up. 

A few things to keep in mind...

  • Come early, stay late! We want as many people as possible around for all the heats, so grab a coffee, stick around and shout it out loud for your fellow athletes!
  • You will be judging the heat after yours, so make sure you are available to help out. Read more about judging during the Open here. 
  • Make sure your name is on the heat sheet and Be. On. Time. If your name isn't on the heat sheet or you're late for your heat, there is a chance you won't be able to do the workout!

Most importantly, give it your all, cheer each other on, stick around for Team Show us Your Gurn's Post-WOD Feels and have fun!

Let's show those dumbbells who's boss...

WORKOUT OF THE DAY

CrossFit Open 17.1

For time:
10 dumbbell snatches (Rx: 22.5/15 kg ) (Scaled: 15 / 10 kg)
15 burpee box jump-overs (Rx: 24 / 20 in) (Scaled: 20 in)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

Make sure you know the Movement Standards...

17 Jan 2017 – WOD

WORKOUT OF THE DAY

A) Conditioning

3 x 4 minutes on : 4 minutes off

AMRAP:
21-15-9
Power snatch (35/25 kg)
Burpees

AMRAP:
15-12-9
Power snatch (42.5/30 kg)
Burpees over the bar

AMRAP:
12-9-6
Power snatch (50/35 kg)
Burpee box jumps (24/20 in)

What do we want you to get from this workout?
- Achieve max heart rate elevation during each 4 minute interval
- It's meant to be gassy, not heavy!
- Scale weights and movements and attack it with some serious intensity to ensure you get what we want you to get out of this workout

Why are we doing this workout?
- Testing/Training recovery capacity
- Repeatability of intense efforts

MOBILITY DRILL OF THE WEEK

31 July 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Power Snatch + Hang Power Snatch
A1) In 15 minutes, build to a daily max in the above complex
A2) Perform 5 sets of 2 Power snatch + 2 Hang power snatch at 80% of A1
 

Competition Class (9.30 - 11 am)

A) Gymnastics 
Every minute, for 15 minutes, alternate between:
Minute 1: 3-5 Strict deficit HSPU (4/2 in)
Minute 2: 10 Pistols, alternating legs
Minute 3: 40 Double unders

B) Weightlifting: As above
*Perform A2 as 'every 90 seconds'

C) Conditioning
2016 CrossFit Regional Event 3
For time: 104 Wall balls (10 ft) (9/6 kg)
52 Pull-ups

*Time cap: 8 minutes

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every minute, for 32 minutes, alternate between:
Minute 1: 17/15 Calorie row
Minute 2: 10 Burpee box jumps (24/20 in)
Minute 3: 10 Double kettlebell thrusters
Minute 4: Rest