THURS WOD 1/11/2012

A)
Behind the neck Push Press (Snatch Grip)
15 Minute to a heavy Triple.

B)
"Nasty Girls"
3 Rnds For Time
50 Squats
7 Muscle Ups 
Hang Power Clean  60kg(40kg)

WED WOD 31/10/2012

A) 20 Mins
Hang Clean+Split Jerk
5x(3+1)


B)
4 Rnds For Time
30 Pushups
30 Situps
3 x 7Mtr Rope Climbs 

Workout thanks to CrossFit Brisbane, 25 Min Cap

Extra Credit

Power Snatch+Hang Snatch 5x(1+1)
Spend 5 Minutes warming up if you aren't already,   This should take no longer than 15 Minutes. Concentrate on form! Mechanics Consistency then Intensity or weight in this case. Don't go up unless its perfect.

TUES WOD 30/10/2012

A)
Snatch 20 Mins
Warm Ups with Doubles then 1,1,1,1,1,1


B)
3 Rnds For Time
Run 400  Mtrs
10 Power Snatch 50kg(35kg)
12 Chest to Bar Pullups




C)
Extra Credits (Not During Class Time, before or after)
Clean & Jerks
15 Minutes work up to a heavy single

MON WOD 29/10/2012

A)
Back Squats 3x3

B)

"The Air Force  WOD"
20 Thrusters
20 SDLHP
20 Push Jerks
20 OHS
20 Fronts Squats
42.5kg(30kg)



Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

SUN REST DAY 28/10/2012

SAT WOD 27/10/2012

A)
Push Press 3,3,3,3,3

B)
21,15,9
Deadlift 100kg(70kg)
Toes To Bar



Extra Credits (to be done after or before class)

3x 500 Mtr Row



Good Luck Tara and Sine for Sundays Clash on the Coast

FRI WOD 26/10/2012

A) 15 Mins
Power Clean+Hang Clean+Push Jerk 1+1+1

B)
3 Rnds For Time
20 Power Snatch 30kg(25kg)
30 Wall Ball

DONNY SHANKLE, this workshop is also on the Gold Coast 2 Feb 2013 at Rebock CrossFit Gold Coast. Here is the Link to book a spot...if you wait too long they will be gone.

THURS WOD 25/10/2012

A)
Front Squats 20 Minutes
2-3 Warmups sets then 5 sets AHAP

B)
15 Minute AMRAP 

Max Effort Unbroken reps of each, Move from the Muscle ups to the HSPU then  to the KBS and then start again with the Muscle ups etc. Rest as needed between each exercise.

Muscle Ups 
HSPU
KBS 32kg(24kg)

Score reps of each exercise

WED WOD 24/10/2012

A) Snatch, Doubles
20 Mins Tec


B) 10 Rnds
20 Double Unders
1 Clean & Jerk (Full Squat) 85% of 1rm

TUES WOD 23/10/2012

A)
Push Press+Split Jerk (2+3)
15 Minutes Practice

B)
For Time
60 Burpees
50 Situps
40 KBS 24kg(16kg)
30 Pullups
20 HSPU

MON WOD 22/10/2102

A)
Back Squats, Doubles 20 Minutes 

B)
15 Min AMARP
7 Power Clean 70kg(50kg)
Run 200 Mtrs
10 Ring Dips

SUN REST DAY 21/10/2012

SAT WOD 20/10/2012

A)
Split Jerk Practice,15 Mins Singles

B)
3 Rnds
20 Barbell Reverse Lunge 50kg(35kg)
30 Pushups
70 Double Unders 

FRI WOD 19/10/2012

A)
Front Squats 20 Minutes to find a heavy 3 RM for the Day


B)
3 Rnds For Time

10 Deadlift 120kg (80kg)
25 Burpees

12 Min Cap 

THURS WOD 18/10/2012

A)
Clean & Push Jerk, Doubles 15 Minutes

B)
3 Rnds For Time
6 Push Jerks or Split Jerks 70kg(50kg)
12 TTB
10 Box Jumps 32, 24Inch


No racks, clean the bars from the floor.

17/10/2012

A)
10  Mins Muscle Up Practice

B)
21,15,9
Power Clean 50kg(35kg)
Thruster

TUES WOD 16/10/2012

A)
Back Squats 15 Mins to a 3 rep Max.

B)
5X Max Effort HSPU Rset 60 Seconds

C)
4 Rnds For Time
Run 400mtrs
25 KBS 24kg(16kg)

MON WOD 15/10/2012

A)
20 Minutes
Hang Clean+Push Jerk  2+1

B)
4 Rnds For Time
75 Double Unders
7 Hang Power Cleans 70kg(45kg)
12 Pull ups

 15 MIn Time Cap

SUN REST DAY 14/10/2012

SAT WOD 13/10/2012

A)
Deadlift 5,5,5,5,5


B)
Sled Drags AHAP
2x 100 Mtrs
After each Sled Drag 25 TTB

FRI WOD 12/10/2012

A)
15 Mins, Skill/ Strength
 Behind the Neck Snatch Grip Push Press+OHS
2x 1+1

B) For Time.
Teams of 2, one person working at a time.
80 Thrusters 60kg(40kg)

THURS WOD11/10/2012

A)
Clean& Jerk 80% of 1 RM EMOTM 7 Minutes
EMOTM (every min on the minute)

B)
For Time
60 Burpees 
50 Situps Abb Matt
40 Push Ups
30 Pullups

       Coconut water...... Unfortunately the honesty piggy bank is not working. The money from Mr Piggy doesn't equal coconut water drank. Ive added it up for this month and its out and its not the first time. So the fridge will have a lock on it in the next few days. So if you want one you will have to ask me for a can and pay on the spot, sorry no credit.
       Also the tape that is under the stereo is for sale $5 per roll. Someone or someones has be taking little bits off fresh rolls and then putting them back, then I cant sell them. The tape is cheep at $5 per roll and I think its better than the other tape that takes off the top layer of skin and any hair you have. If you need tape buy it, bring your own, buy mine I don't care.  The tape will also be locked away.


Don't be one of these people 
     

WED WOD 10/10/2012

A)
Back Squats 20 Mins work up to a heavy 3 RM


B)
12 Min AMRAP
15 Wall BAll
15 Box Jumps

TUES WOD 9/10/2012

A)
15 Mins
Hang Snatch Doubles

B)

3 Rnds For Time
Run 400Mtrs
12 Hang Snatches 40kg(30kg)
12 Dips

C)
2 Min Plank Hold

MON WOD 8/10/2012

A) 15 Mins
Hang Clean+Front Squat+Split Jerk
1+2+1

B)
12 Min AMRAP

 Adding 7 KBS every round

20 Double Unders
7 KBS 24kg(16kg)

7,14,21,etc

SUN REST DAY 7/10/2012

SAT WOD 6/10/2012

A)
Back Squats 5,5,5,5,5


B)
Pressing "Lynne"

5 Rnds For Max Reps
3/4 BW Press
Pull Ups

Move straight from the Press to the Pull ups, Rest between sets 

FRI WOD

A)
20 Mins To a Heavy single
Clean & Jerk

B)
12 Min AMRAP
7 HSPU
7 Toes To Bar
14 Burpees

THURS WOD 4/10/2012

A) 15 Mins
Snatch+OHS 1+1

B)
For Time
21,15,9
Deadift 100kg(70kg)
OHS  60kg(40kg)

WED WOD 3/10/2012

A)
Split Jerks, 20 Mins Heavy Singles.

B)
Tabata
Wall Ball 10kg(6kg)
Hang Power Clean 40kg(30kg)
Abb Matt Sit Ups

TUES WOD 2/10/2012

A)
Back Squats 20 Mins to a heavy double.

B)
Muscle Ups Practice

C)
3 Rnds
75 Double Unders
7 Muscle Ups