MON WOD

MURPH OR TEAM MURPH

SAT WOD

DEADLIFT 5,3,3,3,1,1,1,

FRI WOD

Back Squat 1x20

Then 150 Burpee's For Time

Warm up
2 Mins Single Unders
Then 2 rounds
9 Hang Squat Snatch
9 WallBall
9 Ring Dips
Sampson Stretch 30 Sec each leg
Then 50 Double Unders(or attempts)


Helen
3 Rounds For Time Of
Run 400mtr
21 KBS 24kg 16kg
12 Pullups

WED WOD

Warm up;
Run 200mtrs 12 Burpees x2( Burpees should be Strict)
Three rounds of
9 Dead hang Pullups(No Kip)
9 Ring Dips Soulder should touch ring then up to full lockout.
9 Hang Squat Cleans

WOD

Clean and Jerk 3,3,3,3,3,3,3

TUES WOD

Deadlift 3x3

Then AMRAP 20 mins;

Run 400mtrs

15 SDLHP 42.5kg 30kg

10 Pushups

MON WOD

1x20 Back Squat Then

"GARRETT"

Three Rounds for time of ;

75 Squats

25 Ring HSPU

25 L Pullups

SUN REST

SAT WOD

100 Thrusters for Time 42.5 kg 30kg

But 3 KTE and 5 pullups every min the remainder of the time is allotted for Thrusters

FRI WOD

Back Squat 1x20

Then 5 Rounds of 5 Deadlift 125kg 80kg

10 Burpees

THURS WOD

Tabata This

SDLHP 20kg Bar
Rest 1 Min
Tabata Squat
Rest 1 Min
Tabata Pullup
Rest 1 Min
Tabata Pushup
Rest 1 Min
Tabata Sit up

Tabata intervals are 20 seconds of work time followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the 8 intervals of each exercise.Your total is the total from each of the 5 exercises

WED WOD

Warmup Run 800mtrs
15 Reps Deadlift 20kg
15 Reps Front Squat 20kg
15 Reps Squat Clean 20kg




21,15,9 Reps for time of
Squat Clean 60kg 40kg
Box Jumps 24inch 20inch
10 min Cut off

Finisher 15 Pistols R/l leg
15 Air Squats

TUES WOD

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Congratulations to both Brad Frazer and Tara Bayukhin who are now CrossFit Level 1 Trainers. By all accounts they had a great time at the Cirt and have plenty of great coaching tips for us.

Also Congrats to James, Terry and Mark who now belong to the Muscle up club after this mornings progressions , Well done .

Warm up
3 Rounds
Shoulder Opening Drills 7
Shoulder Dislocates x7
Handstands x 7
KBS x 7 Use 50% of workout weight
Double Unders x21

3x3 OHS Then;

WORKOUT
AMRAP 15 Min's

4x HSPU
8x KBS 32kg 24kg
12x Toes to bar

MON WOD

___________________________________________________________________

Warm up;

Run 800

9 Fundimentals Once Through 10xreps of each (PVC)

WOD;

Back Squat 1x20

Then Skills Development ;

10xMuscle ups Strict form

or 15 x False Grip Ring Pullups (Full ROM)and 15x Ring Dips (Full ROM)

SUN REST

SAT WOD

Push Jerk 4x4

Then 5 Rounds For Time

5x Push Jerk 60kg 40kg

10 Burpee



___________________________________________________________________
WHAT THE HELL !!

Remind you of anything? Why would anyone run on a treadmill . I know I did, now I know better.
A Treadmill is a closed kinetic chain movement, running on the open road is an open kinetic chain movement. The difference is closed kinetic chain movements are when the distal end of the limb moves and the body stays still . IE you feet and legs move you go no place ? Just like a leg press machine . You sit on you ass and push weight away from you body . The problem with these types of movements is your body will only use muscle it has to too do the job . One of the roles of your hamstrings and glutes is extension of the hip and flexion of the knee (standing you up from a squat and pushing you along ). This is a functional movement very important to your wellbeing and part of your DNA. While running on a treadmill your feet are propelled backwards by the mat that runs underneath your feet . In simple terms the force of the mat takes over the job of the hamstrings and glutes. Then if all you did was run on one of these things your functional capacity or ability to do real life tasks (run away from danger go get help etc is reduced ) not to mention creating an imbalance in your body's mechanics. Not cool . CrossFit is all about GPP or general physical preparedness. Treadmills just don't cut it . Plus its boring as hell, so boring in fact most gyms place a TV in front of them. Not my idea of a workout !.
So if your trainer asks you to use one of these things or please sit on your ass and lift this ask them if it will incease your functional capacity and see what happens.
__________________________________________________________________

Best of luck to Brad Frazer and Tara Bayukhin who are down in Brisbane this weekend at the level 1 Cert , Hope you have fun and they make you do " Fran" ha ha .

FRI WOD

OHS 3x3

Then
5 Rounds For Time of
Hang Power Snatch 21 Reps 42.5kg 30kg
Run 400mtrs

THURS WOD

25 Wall ball 10kg 6kg

25 Thrusters 30kg 20kg

25 L Pullups

20Wall Ball 10kg 6kg

20 Thrusters 30kg 20kg

20 L Pullups

15 Wall ball 10kg 6kg

15 Thrusters 30kg 20kg

15 L Pullups

10 wall ball 10kg 6kg

10 Thrusters 30kg 20kg

10 L Pullups

WED WOD

Strict Press 3,3,3,3,3


21 Push Press 42.5 kg 30kg
21 Pullups
Run 400 mtrs
15 Push Press
15 Pullups
Run 400 mtrs
9 Push Press
9 Pullups

TUES WOD

BACK SQUAT 1x20

Three Rounds For max Reps of 1min KBS 24kg 16kg
1min KTE
1min Wall Ball 10kg 6kg
1min Burpees
1min Ring Dips
1min Rest

MON WOD

Deadlift 5,5,5,5,5,5,5

SUN REST

SAT WOD

ISABEL

For Time 30 Snatch 60/40

FRI WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 10kg 6kg

THURS WOD

Back Squat 1x20 Reps

Then 3 Rounds of Run 800 mtrs

WED WOD

Five rounds for time of:
70kg 50kg Thruster, 5 reps
5 Muscle-ups
Run 400m

TUES WOD

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps