THURS WOD 1/8/2013

A)
20 Mins, To Find a 1RM Clean & Jerk

B)
For Time  
30 HSPU
100kg(70kg)Sled Drag 100Mtrs
30 Pullups
100kg(70kg)Sled Drag 100Mtrs

WED WOD 31/7/2013

A)
Back Squats 8,8,8,8,8,8,8

B)
4 RFT
50 Double Unders
15 Power Snatch 30kg(20kg)
Run 400Mtrs

TUES WOD 30/7/2013

A)
15 Min Snatch Practice

B)
10 Min Muscle Up Practice
Muscle Ups

C)
21,15,9
Deadlift 100kg(70kg)
Burpees 

MON WOD 29/7/2013

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

Push Jerk  2,2,2,2,2

 B)
3 Rnds For Time
15 Power Cleans 42.5kg(30kg)
15 Thrusters  42.5kg(30kg)

SUN REST DAY 28/7/2013

SAT WOD 27/7/2013

A)
Work on one of the following depending on where your at.

10 Mins Handstand Walking Practice

10 Mins Handstand Practice/Holds/Push Ups 

B)
10 Min AMRAP
3,6,9,12,15....etc reps of
24kg(16kg) KBS
42.5kg(30kg) Thruster

C)
10 Min AMRAP
Double Unders
Starting on the first min, 5 Burpees  every minute on the minute. Score double unders.  

FRI WOD 26/7/2013

A)
Back Squats 7x3@ 80-85%

B)
10 Min AMRAP
Farmer Carry 100 Mtrs 24(16)
10 Burpees Over The Bar
10 Snatches 42.5kg(30kg)


AFTERNOON CLASS, TEAM WOD!

THURS WOD 25/7/2013

A)
Clean & Jerk 2,2,2,2,2,2,2


B)
30 Power Cleans  60kg(40kg)
30 Toes To Bar
30 Box Jumps 24/18
30 wall Ball 10kg(6kg)
30 KBS 32kg(24kg)
30 Push Ups 

CrossFit.......Love/Barbell Hickey

WED WOD 24/7/2013

A)
15 Mins to Find a Heavy 3 Position Snatch ( Floor, Hang , High Hang )


B)
Due to popular demand! 

"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pull ups

TUES WOD 23/7/2013

A)
Front Squats 5 x 5

B)
15 Mins To a Heavy Single Snatch

C)
70 Burpees

MON WOD 22/7/2013

A)
Clean &Jerk (3+1) x 5
Use the same weight for all 5 sets, Cleans are touch and go. Resting on the floor to re grip will be a failed set.


B)
10 Min AMRAP
40 Situps
20 Push Press 50kg(35kg)
20 Power Cleans 50kg(35kg)

SUN REST DAY 21/7/2013

SAT WOD 20/7/2013

A)
Front Squat 5x3

B)
"Isabel"
 30 Power Snatch For Time 60/40
Or
"Grace"
30 Power Clean &
Push Jerk 60/40

FRI WOD 19/7/2013

A)
Hang Snatch 2,2,2,2,2,2,2,2

B)
For Time,
30 Box Jumps
15 Hang Power Snatches 50kg(35kg)
15 Push Press
50kg(35kg)
30 KBS 24kg(16kg)
15 Pistols Left Leg
15 Pistols Right Leg
30 Pullups

THURS WOD 18/7/2013

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

B)
4 RFT
20 Burpees
10 HSPU
50 Double Unders

WED WOD 17/7/2013

A)
Clean & Jerk 15 Mins to find a Heavy Single

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

TUES WOD 16/7/2013

A)
20 Mins To Find a Heavy Snatch.

B)
7 Min AMRAP
21 Push Ups
21 Wall Ball

Rest 2 Mins

7 Min AMRAP
21 KBS
30 Double Unders

MON WOD 15/7/2013

A)
Back Squats 2,2,2,2,1,1,1,1


B)
12 Min AMRAP
3,6,9,12,15,18.......
Ground to Overhead 60kg(40kg)
Toes To Bar

SUN REST DAY 14/7/2013

SAT WOD 13/7/2013

A)
Thruster 5,5,5,5,5

B)
Team WOD  !

FRI WOD 12/7/2013

A)
Hang Snatch 3-3-3

B)
6 RFT
6 HSPU
6 Hang Power Snatch 42.5kg(30kg)
6 Pistols (each Leg)
Run 200

THURS WOD 11/7/2013

A)
 Clean & Split Jerk 3-3-3

B)
7 RFT
10 Burpees
3 Muscle Ups

WED WOD 10/7/2013

THE EVILS OF UNDERTRAINING  

If you’re not making progress at CrossFit, you’re not trying hard enough. More specifically, you’re not trying often enough.
Coaches and athletes are quick to blame nutrition, sleep, and overtraining for lack of progress. While these factors can certainly slow your journey to speed, strength, and power, I’d bet they aren’t the principal reason you’re still languishing in the CrossFit minor leagues. You just don’t workout enough.
Contrary to the popular ideal, working out three days a week is a crappy path to fitness. While a tri-weekly program will sustain weight loss, muscle size, and (perhaps) strength, it will not enhance recovery ability, metabolic capacity, and power output beyond set levels.
The name of the game, whether you’re a CrossFitter, a cyclist, or an Olympic weightlifter, is to train as hard as possible as often as possible. This places ever-increasing stressors on the body and mind, forcing adaptation. Training below this threshold—whether you’re sandbagging or just staying at home—causes stagnation or worse. Read the Rest of This article

A)
Back Squat 7x3

C)
4 Rnds For Time
Run 400Mtrs
10 HPC 60kg(40kg)

TUES WOD 9/7/2013

A)
15 Mins To Find A Heavy Snatch for the day

B)
30 Double Unders
30 Power Snatch 42.5kg(30kg)
40 Wall Ball
30 Pullups
40 KBS 24kg(16kg)
30 Front Rack Lunge 42.5kg(30kg)
30 Double Unders 

MON WOD 8/7/2013

A)
20 Mins To Find a Heavy

Clean+Front Squat+Push Jerk (1+2+1)


B)
21,15,9
OHS 40kg(30kg)
Burpee

SUN REST DAY 7/7/2013

SAT WOD 6/7/2013

A)
Back Squat 5x5  Yes, use the same wieght for all 5 sets of 5

B)
TEAM WOD

FRI WOD 5/7/2013

A)
Snatch@ Hip 3,3,3

Snatch 1,1,1,1,1

B)
12 Min AMRAP
12 Box Jumps
8 TTB
4 Thrusters 60kg(40kg)
2 Muscle Ups

THURS WOD 4/7/2013

A)
5x ME HSPU

B)
15 Mins to find a Heavy,
 Clean+Hang Clean+Jerk (1+1+1)

C)
"Grace"
30 Power Clean & Jerk 60kg(40kg)

WED WOD 3/7/2013

A)
Back Squat 3,3,3,3,3,3,3


B)
12 Min AMRAP
Run 200 Mtrs
Max Effort Pullups

TUES WOD 2/7/2013

A)
Snatch, 15 Mins To Find A Heavy Single For The Day.

B)
"Elizabeth"
  21,15,9
Clean 60kg(40kg)
Ring Dip

If you want an explanation for the photo watch the clip below. I have this problem, a major lack of shoulder extension..My mission is to reclaim good position. There are a few of you with the same issue. I see you in the dip and pullup, shoulders rolling forward traps up around your ears, Struggle town overhead that's some nasty shiz.

We don't have a set of parallel bars so if you want me to show you how to set this up without pulling the squat rack and bar down on top of yourself turn up a little early and ask me. Ill be happy to tie you up for a while.