team wod

11 May 2019 - WOD

WORKOUT OF THE DAY

CrossFit & Competition Class

A) Team Workout!

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie row
18 Dumbbell snatch (22.5/15 kg)

Immediately followed by…

Overhead plate hold (20/15 kg)
– While next teammate completes the row and dumbbell snatches

Rest 2 minutes, and when the running clock reaches 20:00…

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
12/9 Calorie assault bike
12 Alternating arm dumbbell push press (22.5/15 kg)
* Non-working arm is holding dumbbell in the front-racked position while working arm performs push press

Immediately followed by…
Front racked kettlebell hold (24/16 kg)
– While next teammate completes the Assault Bike and push presses

Workout Flow
* The working partner moves through the first two “active” stations as quickly as possible, when they finish they immediatley commence the hold (either overhead or front-racked)
* The next teammate then starst their round.
* Team of 3: At all times one teammate will be working, one will be holding and one will be resting.
* Team of 2: No rest, #sorrynotsorry

22 Mar 2018 – Strength Cycle Programming Update this Saturday

It's the last week of the 2018 CrossFit Open, which means we will soon be starting our post-Open Strength Cycle! Coach Phil will be giving a Programming Update talk on Saturday 24 March after the last Open WOD (c. noon). His talk will explain what strength is, why it's important to your training, what's involved in the cycle, and how the weekly training will be structured. Worried about your conditioning during this cycle? Never fear, he'll be talking about that as well! 

Get involved for some serious knowledge bombs! 

WORKOUT OF THE DAY

In teams of 3, 25 minute AMRAP of:
3000/2400m Row
50 Toes to Bar
75 Burpees over the box (24/20 in) 
100 Wall balls (9/6 kg)

18 Feb 2017 – Good luck to David & Coach Phil!

Good luck to David and Coach Phil this weekend at the Rainhill Trials! We'll be posting updates on how they're doing on Facebook and Instagram.

WORKOUT OF THE DAY

A) Conditioning
In teams of 3-4, for time:
200 Calorie row, cash in
- Then -
150 Wall balls (9/6 kg)
125 Kettlebell swings (32/24 kg)
100 Burpees
75 Over the box jumps (24/20 in)
50 Squat cleans
- Then -
200 Calorie row, cash out

MOBILITY DRILL OF THE WEEK

17 Mar 2016 – BroSesh Sundays: The Birthday BroDown, Sunday 10 April

Prepare yourself for ALL the birthday fist bumps!

Get ready for The Birthday BroDown!

Our next BroSesh Sunday will be Sunday 10 April from 10.30 - noon. Now, this isn't just any ol' BroSesh.... this is a sesh of EPIC proportions to celebrate the birthday of the original Bro... Coach Phil! And we all know that all he wants for his birthday are bicep curls!

Sign up on Team up here. 


WORKOUT OF THE DAY

A) Strength / Conditioning

In Teams of 3

A1) 7 minute AMRAP of Push press:
50 reps at 50/35 kg
50 reps at 60/40 kg
AMRAP at 70/45 kg

- Rest 3 minutes -

A2) 7 minute AMRAP of Overhead lunge:
50 reps at 40/30 kg
50 reps at 50/35 kg
AMRAP at 60/40 kg

– Rest 3 minutes – 

A3) 7 minutes, for distance:
Farmer's carry with two kettlebells 32/24kg

10 Mar 2016 – WOD

WORKOUT OF THE DAY

A) Strength/Conditioning

In Teams of 3:
A1) 7 minute AMRAP of Strict press:
50 reps at 40/30 kg
50 reps at 50/30 kg
AMRAP at 60/40kg

- Rest 3 minutes -

A2) 7 minute AMRAP of Back squats:
50 reps at 80/50 kg
50 reps at 100/70 kg
AMRAP at 125/80 kg

- Rest 3 minutes - 

A3) 7 minute AMRAP of Power cleans:
50 reps at 60/40 kg
50 reps at 70/45 kg
AMRAP at 80/50 kg