SAT WOD 31/8/2013

A)
Hang Snatch 3,3,3

B)
Snatch  Pull 3,3,3,3,3,3

C)
3 RFT
Run 400 With a Med Ball 10kg(6kg)
20 Reverse Lunges 40kg(30kg)
30 Box Jumps 24,18 Inch

FRI WOD 30/8/2013

A)
Clean & Jerk Doubles 15 Mins

B)
7 RFT
7 HSPU
7 TTB
7 Burpees

THURS WOD 29/8/2013

A)
15 Mins to a Heavy Triple Split Jerk

B)
10 Mins Work up to a Heavy Singe Power Snatch 

C)
3 RFT
7 Power Snatch 60kg(40kg)
75 Double Unders

WED WOD 28/8/2013

A)
Back Squat, 15 Mins to a heavy Triple

B)
Run 400Mtrs
20 Ring Dips
30 KBS 24kg(16kg)
Run 400 Mtrs
15 Ring Dips
40 KBS 24kg(16kg)
Run 400 Mtrs
10 Ring Dips
50 KBS 24kg(16kg)

TUES WOD 27/8/2013

A)
Snatch 15 Min to a heavy single

B)
3 RFT
15 Hang Power Cleans 60kg(40kg)
15 Burpees
15 Pullups

MON WOD 26/8/2013

A)
15 Mins Work up to a Heavy Single Clean & Jerk

B)
Repeat of 12. 4
12 Min AMRAP
150 Wall Ball
90 Double Unders
30 Muscle Ups

SUN REST DAY 25/8/2013

SAT WOD 24/8/2013

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)
15 Mins work up to a Heavy
Clean+ Hang Clean+Front Squat+ Split Jerk

C)
Team Chipper
100 OHS 42.5kg(30kg)
100 KBS 24kg(16kg)
100 Box Jumps 24"18"
100 Pullups

FRI WOD 23/8/2013

A)
Front Squats 5,5,5,5,5

B)
3 RFT
21 Burpees
15 Power Snatch 60kg(40kg)

THURS WOD 22/8/2013

A)
15 Minutes work on the 3 Position Snatch Floor Knee Hip (1+1+1)
This is a complex dropping the bar until the Snatch from the hip is completed will be a failed set

B)
Run 1000Mtrs
Then
30,20,10
TTB
Wall Ball

WED WOD 21/8/2013

A)
Muscle Up Practice 10 Minutes.

B)
10 Minutes to find a Heavy Single,
Clean & Jerk

B)
Thanks To  CrossFit Central Wellington, "The Wellington Cup" For this WOD
10 Min AMRAP
30 Double Unders
20 KBS 24kg(16kg)
10 Box Jumps 24Inch 18 Inch

TUES WOD 20/8/2013

A)
Hang Snatch From The Knee ,15 minutes to find a heavy Triple

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

Each athlete must do four burpees at the beginning of every minute including the first 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 20 min cap.

MON WOD 19/8/2013

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

B)
"Cindy"
20 Min AMRAP
5 Pullups
10 Push Ups
15 Squats

Or

"Mary"
20 Min AMRAP 
5 HSPU
10 Pistols Alternating
15 Pullups

SUN REST DAY 18/8/2013

SAT WOD 17/8/2013

A)
10 Mins To Find a Heavy Power Snatch

B)
10 Mins To Find a Heavy Single Power Clean


C)
12 Min AMRAP
3,6,9,12,15,18,21,24,27,30.......  Reps of
SDLHP 35kg(25kg)
Push Jerk

Push Press is not allowed must be full push jerk movement!

FRI WOD 16/8/2013

A)
15 Mins to Find a Heavy Push Press+Push Jerk+Split Jerk


B)
7 RFT
7 Front Squats 60kg(40kg)
7 Ring Dips
7 KBS 24kg(16kg)

THURS WOD 15/8/2013

A)
15 Mins to find a Heavy single Snatch.

B)
3 RFT
20 Burpees
7 Clean & Jerks 60kg(40kg)
30 Double Unders

2013 BATTLE OF THE BARBELL RESULTS

WED WOD 14/8/2013

A)
Back Squats 10,10,10,10,10

B)

5 x ME HSPU

C)
4 RFT
Run 400Mtrs
20 Pullups

TUES WOD 13/8/2013

A)
Clean & Jerk 15 Minutes
work up to a heavy double, then repeat 2 more sets


B)
Tabata
Box Jump
Doube Unders
Wall Ball
Push Ups 

MON WOD 12/8/2013

A)
Hang Snatch, 15 Minutes to a heavy Triple.

B)
10 Mins,  Muscle up Practice.

C)
 "Isabel"
30 Power Snatch 60kg(40kg)

10 Min Cap 

SUN REST DAY 11/8/2013

SAT WOD 10/8/2013

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WOD# 1

Intermediate

10 Min AMRAP

100 Chest To Bar Pullups

100 Thrusters 60kg(40kg)

Beginners

10 Min AMRAP

100 Pullups

100 Thrusters 40kg(30kg)

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WOD#2

Intermediate & Beginners

10 Mins

To find you’re heaviest Single Ground to Overhead Movement.

 

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WOD#3

Intermediate

12 Min AMRAP

Part (A)

Partner Carry’s

3 Team Members Must Carry the other 3, Mix it up however you like. Boys Carry Girls, Girls carry Boys (Length of Field) you may start part (B) as soon as the first carry gets to the bar.

Part (B)

Using the rep Scheme 3,6,9,12,15,18,21,24,27…. etc

Hang Clean 60kg(40kg) Full Squat

Burpee Over Bar

Men and women working separately.

Score Men and Women’s total reps combined. Each Team Member must rotate through in order and perform each exercise. Athletes may change only after each set

Remember you may start as soon as the first carry gets to the bar. But must stay in order. If you have stragglers you will have to wait for them to get to the bar and do there’s. Before continuing.

Beginner

12 Min AMRAP

Part (A)

Partner Carry’s

3 Team Members Carry the other 3, Mix it up however you like. Boys Carry Girls, Girls carry Boys (Length of Field) you may start part (B) as soon as the first carry gets to the bar.

Beginners may scale to 2 athletes carrying 1 athlete.

Part (B)

Using the rep Scheme 3,6,9,12,15,18,21,24,27….

Hang Power Clean 40kg(30kg)

Burpee Over Bar

Scale Hang Power Clean to Kettle Bell Swings 24kg(16kg)

FRI WOD 10/8/2013

A)
Back Squats 3,2,2,1,1,1,1

B)
3 RFT
30 Wall Ball 10kg(6kg)
20 Power Cleans 42.5(30kg)

THURS WOD 8/8/2013

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

Push Jerk 2,2,2,2,2

B)
100 Double Unders
30 Muscle Ups
100 Double Unders

or

100 Double Unders
30 C2 Bar Pullups
100 Double Unders

WED WOD 7/8/201

A)
Hang Clean & Jerk, 15 Mins to find a Heavy  (3+1)

B)
15 Min AMRAP
Run 100 Mtrs
15 Back Squats 60kg(40kg)
15 KTE
15 KBS 24kg(16kg)

Or

4 RFT
Run 100 Mtrs
15 Back Squats 60kg(40kg)
15 KTE
15 KBS 24kg(16kg)

TUES WOD 6/8/2013

A)
20 mins Snatch Practice

B)
15 Min AMRAP
21 Burpees
10 Chest To Bar Pullups

MON WOD 5/8/2013

A)
Back Squats,
20 Mins To work up to a heavy 5 Rep set for the Day

B)
Run 400 Mtrs
20 Power Clean Push Jerk 60kg(40kg)
Run 400 Mtrs
10 Power Clean & Push Jerk 60kg(40kg)
Run 400 Mtrs
5 Power Clean & Push Jerk 60kg(40kg)

SUN REST DAY 4/702013

SAT WOD 3/8/2013

A)
Split Jerk 3,2,2,1,1,1,1

B)
 "The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

FRI WOD 2/8/2013

A)
Snatch@Knee 3,3,3,3,3,3,3

B)
4 Min AMRAP
Run 400Mtrs
ME Thrusters 60kg(40kg)
3 Min AMRAP
ME KBS 24kg(16kg)
2 Min AMRAP
ME Toes To Bar
1 Min AMRAP
Burpees