WED WOD 1/7/2012

A)
Press 20 Minutes
warm up to a heavy 3 and repeat 5 more times

B)
21,15,9 reps for time
Thruster 42.5kg(30kg)
Lateral Burpee 

TUES WOD 31/7/2012

A)
Back Squat 20 Minutes
Work up to a heavy 3


B)
12 Min AMRAP
20 Shoulder Touches
10 TTB
21 KBS 24kg(16kg)

MON WOD 30/7/2012

A)
Snatch 20 Minutes, work up to a heavy single.


B)
12 Minute AMRAP
5 Power Snatch 50kg(35kg)
20 OH Lunge 20kg(10kg)
30 Double Unders

SUN REST DAY 29/7/2012

SAT WOD 28/7/2012

One Week to go until our games day, by now all your team captains should have received an email with all the details.  Registration opens at 7.00am, briefing 8:00 am. First WOD 8.30am. We will be posting the first 2 WODS on Friday night 3rd August. They will not be out until then..........I lied about letting  them out earlier. Spectators are welcome. If you have any questions regarding the day I am happy to answer just give me a call. Greg 0407752489

Saturdays WOD

 A)
20 Minutes
Clean+Front Squat+Split Jerk 1+2+1

B)
3 Rnds
Run 400mtrs
30  Wall Ball 10kg(6kg)
12 Pull Ups

FRI WOD 27/7/2012

A) Press 3x5

B)
 " DT"
5 Rnds For Time 
12 Deadlifts 70kg(50kg)
9 Hang Power Cleans
6 Push Jerk

15 Min Cap, scale accordingly



MUSIC.....Sick of mine....bring me in a USB of your favorite workout songs and ill put them into the playlist. You must be able to workout to it....no Country Music or ballads. It just would just be all kinds or wrong. 

THURS WOD 25/7/2012

A)
Muscle Up Workshop 10 Minutes

B)
Hang Power Snatch 15 Mins Practice 

C)
21,15,9
Hang Power Snatch 40kg(30kg)
TTB

WED WOD 25/7/2012

A)
20 Minutes
Back Squats work up to a heavy 5

B)
In Pairs
10 Min AMRAP
15 Double Unders
15 Burpees
Sled Drag 40 Mtrs  60kg(40kg)

TUES WOD 23/7/2012

A) 20 Minutes Practice
Clean+Front Squat+Split Jerk 1+2+1

B)
3 Rnds
Run 400 Mtrs
7 Power Cleans 60kg(40kg)
7 Split Jerks 60kg(40kg)

MON REST 23/7/2012

A)
5x ME HSPU

B)
5 x ME Strict Pullups 

C)

5 Min AMRAP
21 Wall Ball 10kg(6kg)
21 Double Unders
1 Min Rest
5 Min AMRAP
21 Pushups
21 Double Unders

SUN REST 23/7/2012

SAT WOD 21/7/2012

A)
Squat, Work Up to a 2 RM 20 Minutes

B)
Mysterious  WOD

FRI WOD 20/7/2012

A)
 Snatch+ Hang Snatch +OHS 1+1+1
20  Minutes Practice  

B)
5 Rnds For Time
9 Deadlifts
6 Hang Power Snatch
3 OHS
Pick a weight you can use to do the WOD in under 10 minutes...... without your form turning to dog poo.  

THURS WOD

A)
Weighted Ring Dips
15 Minutes Work to a Heavy 5

B)
"Chipper"
30 GHD Situps
30 Deadlifts 100kg(70kg)
30 Double Unders
30 OHS 42.5kg(30kg)
30 Pullups

WED WOD 18/7/2012

A)
Power Clean & Push  Jerk  20 Minutes to find a heavy single

B)

15 Minute AMRAP
Run 300 Mtrs
10 Power Cleans 60kg(40kg)
5 HSPU

TUES WOD 17/7/2012

 This Saturday is CrossFit Logic's Open Day. They are running a WOD every half hour  9am till 12pm , Apparently it something called "Fran", with a 15 minute cut off...... cant be that bad?. If anyone is keen I will be heading there after the 8.30am session to join in all the fun.

Today's Training,  

A)
Back Squat 20 Minutes to a 3RM


B)
5 Rnds for time
21 Thrusters 30kg(20kg)
21 Double Unders

MON WOD 16/7/2012

A) Press 3x3

B)
Snatch Practice 15 Minutes


C)
For Time

21,15,9 Reps of 
Power Snatch 42.5kg(30kg)
Chest To Bar Pullups

Well done Tara & Sine, competitors in Semper Paratus 2012, Tara making the final.

SUN REST DAY 15/7/2012

SAT WOD 14/7/2012

A)
Back Squat 20 Minutes to a 5 RM

B)
3 Rnds For Reps

2 Min AMRAP
20 Jumping Lunges
10 Hang Cleans 60kg(40kg)
2 Min AMRAP
20 Double Unders
20 Situps Ab Matt
1 Min Rest 

1 Min Rest

FRI WOD 13/7/2012

A)
Floor Press 5X3

B)
3 Rnds
15 Deadlifts 100kg(70kg)
20 Pushups (Hand Release)

THURS WOD 12/7/2012

A) 20 Minutes
Snatch+Hang Snatch+Snatch Balance 1+1+1

B)
3 Rnds For Time
Run 400
15 Snatch any style 60kg(40kg)

WED WOD 11/7/2012

A)
Clean+Front Squat+Jerk
20 Minutes 1+2+1

Heavy Fran
15,12,9
Thruster 60kg( 40kg)
Weighted Pullups 20kg(12kg)

TUES WOD 10/7/2012

A)
Push Press 5x3 AHAP


B) Teams of 4
Sled will be the pace setter 10 Min AMRAP
Athletes change exercises  when the sled comes back
Sled Drag 40 Mtrs 60kg(40kg)
Muscle Up/ Ring Dip/ Ring Pushup
Double Unders
Rest 

MON WOD 9/7/2012

A)
Back Squats,
15  Minutes to find a heavy Triple.

21,15,9
HSPU
Power Clean 60kg(40kg)

SUN REST DAY 8/7/2012

Found this on CrossFit One Worlds site not sure if you've seen it , pretty funny starts about 50 seconds in.

SAT WOD 7/7/2012

A)
Snatch+ Hang Snatch 20 Minutes Practice

B)
Mystery Team WOD

FRI WOD 6/7/2012

A)
3x3 Push Press AHAP same weight all 3 sets

B)
12,9,6
Clean & Split Jerk

THURS WOD 5/7/2012

A)
Snatch, 20 Minutes to find a heavy single or PR


B)
Run 400Mtrs
50 Box Jumps
20 TTB
Run 400 Mtrs
30 Box Jumps
15 TTB 
Run 400 Mtrs
20 Box Jumps
10 TTB

WED WOD 4/7/2012

A)
Back Squat 2,2,2,2,2,2,2

B)
 3 Rnds For Time
10 Push Press/Jerk 60kg(40kg)
20 KBS 24kg(16kg)

TUES WOD 3/7/2012

A)
15 Minutes, Clean & Jerk 3+1


B)
For Time
Run 800Mtrs
30 Muscle Ups
Run 800Mtrs

MON WOD 2/7/2012

A)
5x3 Weighted Pullups, use the same weight for all five sets

B)
5x ME HSPU

C)
3 Rnds
25 Burpees
25 Wall Ball
50 Double Unders 

SUN REST DAY 1/7/2012