FRI WOD 31/8/2012

A)
Clean & Push Jerk 1+2
20 Minutes


B)
15 Min AMRAP
Teams of 2 one working at a time
20 Box Jumps
1 Set Of Unbroken Pullups
3 Power Clean & Push Jerk 60kg(40kg)

Score Total Pullups

THURS WOD 30/8/2012

A)
Snatch Pull+Snatch 1+1
20 Minutes

B)
8 Rnds Each for time,
Row 200Mtrs  rest between efforts 

C)
3x15 GHD

WED WOD 29/8/2012

A)
Back Squats 20 Minutes  5x5 AHAP

B)
 3 Rnds
15 HSPU
7 Deadlifts 140kg(80kg)
16 Pistols (Alternating)

TUES WOD 28/8/2012

A)
15 Minutes, Snatch+Hang Snatch 1+1 


B)
5 Rnds For Time
18 Wall Ball 10kg(6kg)
3 Muscle Ups

MON WOD

A)
Clean, 15 Minutes to find a heavy single
Rest no longer than 90 seconds between lifts 

B)
Press 3x5

C)
10 Min AMRAP
50 D/U
20 KBS

SUN REST 26/8/2012

SAT WOD 25/8/2012

A)
20 Minutes
Clean+Hang Clean+Split Jerk

B)
Heavy "Grace"
30 Clean & Jerk  70kg(50kg)

FRI WOD 24/8/2012

A)
20 Minutes
Back Squats Doubles

B)
4 Rnds For Time
50 Double Unders
30 Situps
7 HSPU

THURS WOD 23/8/2012

A)
20 Minutes Hang Snatch
Doubles

B)
30 Muscle Ups for Time

or 15 Minutes work on Muscle up progressions, Dips, Chest to bar Pullups, Pullups

WED WOD 22/8/2012

A)
 20 Minutes
 Snatch Balance+OHS
1+1


B)
12 Min AMRAP
3,6,9,12,15.........
Reps of
Push Press
Burpees 

TUES WOD 21/8/2012

A)
20 Minutes Split Jerk Practice
Heavy Singles

B)
3 Rnds
30 Wall Ball 10kg(6kg)
30 Double Unders
15 Pullups

Cut off 15 minutes

MON WOD 20/8/2012

A) Back Squats
20 Minutes to a Heavy 3

B)
3 Rnds For Time
Run 400 Mtrs
5 Wall Walks
10 Hang Power Cleans 60kg(40kg)

SUN REST DAY 19/8/2012

SAT WOD 18/8/2012

A)
 20 Minutes Tec
3 Stop Snatch Pull+ Snatch

B)
3 Rnds For Time
7 Hang Snatch ( Full Squat) 40kg(30kg)
7 Thruster 40kg(30kg)
20 Burpees

FRI WOD 17/8/2012

A)
15 Minutes to establish a heavy
Clean & Split Jerk
1+2

B)
Pistols 15 each leg
or Progressions

C)
12 Min AMRAP
5 C2 Bar Pullups
10 HR Push Ups
15 Box Jumps

THUR WOD 16/8/2012

A)
Snatch 20 Minutes Singles 

B)
3 Rnds For Time
50 Double Unders
15 OHS 40kg(30kg)
10 TTB


Coaching........ a word of warning. There has been a little bit of this raring its head of late, encouragement is welcome, "come on one more rep" etc. But queuing someone is not. If you are doing this you are out of line. Nobody is paying fees to have any of you coach them. If you feel there is something that needs my attention come and grab me. If I catch anyone coaching expect the usual 150 Burpees.

WED WOD 15/8/2012

A)
Back Squats 20 Minutes to a heavy double

B)
10 Minutes
5x Max Effort HSPU

C)
10 Minutes
5x Max Effort Muscle Ups
or chest/belly to bar Pullups & Ring Dips 

TUES WOD 14/8/2012

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

B) 2 Rnds For Reps
3 Min AMRAP
7 Front Squats 70kg(45kg)
7 Pull Ups
Rest 1 Minute
3 Min AMPAP
20 KBS 24kg(16kg)
10 Push Ups

MON WOD 13/8/2012

A)
20 Minutes to practice
Snatch+Snatch Balance+OHS
1+1+1

B)
Press 3x3

C)
"Isabel"

30 Power Snatch 60kg(40kg)


 

SUN REST DAY 13/8/2012

SAT WOD 11/8/2012

A)
15  Minutes 
Clean & Split Jerk
2+1

B)
10 Minutes Muscle Up Practice 

C)

Sled Drags AHAP
3 Sets 100Mtrs
Rest a needed between efforts

FRI WOD 10/8/2012

A) Back Squats 3,3,3,3,3,3,3

B)
12 Min AMRAP
6 HSPU
6 KTE
6 Pistols(Each Leg)  

THURS WOD 9/8/2012

A)
Push Press 3x5 Rest 60 seconds

B)
Weighted Pullups  3x5 Rest 60 Seconds

C)
4 Rnds For Time
Run 400Mtrs
20 Pullups

 

WED WOD 8/8/2012

A)
Snatch,
20 Minutes To find a Heavy Double

B) Press 3x3

C)
3 Rnds For Time
Run 400Mtrs 
10 KB Snatch (each arm) 24kg(16kg)
15 Ring Dips

TUES WOD 7/8/2012

A)
20 Minutes Clean+Jerk 1+2


B)
12 Minutes of "Cindy"
5 Pullups
10 Pushups
15 Squats 

MON WOD 6/8/2012

A)
Back Squat 20 Minutes Heavy Doubles

10 Min AMRAP 
6 Power Cleans 60kg(40kg)
6 Push Press
6 Bar Bell Lunges (each Leg)

Once the cleans have started the bar may only be rested on the ground between sets you can rest anywhere on the body just like the Bear complex, cleans  are touch and go the barbell must be lowered onto the traps after the last push press, Once the lunges are done the bar must be brought back over the head to be dumped in front, you may press it push press it or jerk. Dumping the bar mid set will incur a 20 Burpee penalty, to be done immediately.

SUN REST DAY 5/8/2012

Big  THANK YOU to everyone who attended our games day, All the athletes put in a great effort to make the day what it was.  Even bigger THANK YOU goes to the blue shirts who gave up there day to stand in the sun and count reps, you guys did an awesome job. I am humbled to be the coach of such a great bunch of people! Also my partner Haley and her mum Shelly who ran the scoring and sorted all the heats out prior. Koz for over 1000 photos. Rob who spent most of the day cleaning up the toilets. Dean and Tammy for providing massage and our sponsors for JAW and WODwear and TAPS for the great prizes. None of this would have happened without you guys.  There will be more photos to come on our facebook page and we will put the scores up later on.

Congratulation to CrossFit Brisbanes team 1st, Reebok CrossFit Gold Coast 2nd and CrossFit 4551 3rd.

Brisbane

Reebok CrossFit Gold Coast

CrossFit 4551

SAT BATTLE OF THE BARBELL 4/8/2012

WOD 1
10 Min AMRAP

30 Double Unders
10 Lateral Burpees
40 Mtr Sled Drag 60kg(40kg)

Athletes will line up Male Female Male Female. There is one rest station before the double unders. All athletes move on to the next exercise only after the required number of reps or sled drag distance has been completed. Rest station goes to Double unders, Double unders to burpees to Sled Drag to rest. The Sled weight can be change by any team member by pulluing the 20kg plate off or placing it back on the sled.
Score is Total Burpee reps and Double unders, the sled does not count for points.



WOD 2
7 Minute AMRAP

7 Clean to Thruster 60kg(40kg)
20 KBS 32kg(24kg)

Buy in, Males 100 Partner pushups, Females 40 Partner pushups. Only after the Males and the Females have completed all the pushups may the whole team move onto the bar or kettle bell.
Athletes must change after 7 reps of Cleans or 20 KBS swapping between each for the remainder of the 7 minutes. Score is the combined total of reps including the pushups.

The clean is full squat, power clean into front squat may be used, as may the push and split jerk. NO SNATCHING OR BOUNCING. Touch and go is acceptable.

The kettle bell must be controlled to the ground with the hands on it. Dropping the Kettle bell from overhead will result in all reps from that set to be wiped and repeated to move forward. 



WOD 3 FINAL TBA, Top five teams 

FRI WOD 3/8/2012

A)
Snatch Balance, 20 Minutes to work up to a heavy Double

B)
3 Rnds For Time
Run 400 Mtrs
7 Snatches(Full Squat) 50kg(35kg)
10 Chest to Bar Pullups

THURS WOD 2/8/20112

A)
Clean 20 Minutes, Heavy Double .


B) Tabata,
Power Clean 60kg(40kg)
Abb Matt Situps
Pushups