WOD Archives

WOD WOD, September 13, 2018

September 12, 2018

Power to the People

Warm-up
A) Gym Length athletc flow inc Cossack squats
B) Barbell Tech
Power Clean (Weight)
Last tested 24/5/18

Every 2:30 x 7 Sets

Set 1 : 3 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX

OPTION : Power Snatch

Power Snatch (Weight)
Metcon (Time)
For time : 10 Minute cap

50 x Dubz
21 x Lateral Burpees
12 x HPC 60/40kg
50 x Dubz
15 x Lateral Burpees
9 x HPC
50 x Dubz
9 x Lateral Burpees
6 x HPC

OPTIONS:

Dubz : 25/ 100 x singles
Burpee : Nurpee – Step Ups
HPC : Reduce Load

Olympic Weightlifting WOD, September 13, 2018

September 12, 2018

OLY CLUB

Warm-up
A) Difabio Flow
B) Clean and Jerk BB Tech
Clean and Jerk (Weight)
20 Minute open cap

ENJOY

Accessory
4 x 8 RL : Light / Smooth
SUPERSET
4 x 8 Shoulder Press : Light / Smooth

WOD WOD, September 12, 2018

September 11, 2018

HELEN
Last taken on 20/12/17….. get someeeeeeeee

Weighted Pull-ups (Weight)
Last competed 23/5/18

Every 2 minutes x 7 Sets

1-1-1-1-1-1-1

Add load as pleased

OPTION

A) E2MOM x 7 : # Bodyweight strict pull ups
B) E2MOM x 7 : 3 x Pause Banded

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Run : 300m
Swings : Russian / Reduce Load
Pull ups : 6, 12 x Jumping / Ring Rows

WOD WOD, September 11, 2018

September 10, 2018

Baby got BACK

Warm-up
A) Extended Hip Flow sequence
B) Rotating EMOM 9 Minutes
1: Tempo Wall Ball Squats
2. Low Ring Support
3. Glute Walks
Back Squat (Weight)
Every 2:30 x 7 Sets

Set 1 : 5 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX

OPTION :

TRAP BAR
OVERHEAD SQUAT

Trap Bar Deadlift (Weight)
Overhead Squat (Weight)
Metcon (Time)
Buddy Sprint Finisher

In Teams of 2 for time – 11 Minute cap

2000/1750m Row
100 x Wall Balls 9/6kg

*Must hold 55/35kgdeadball during wall balls

RX PLUS : 65/45kg DB

WOD WOD, September 10, 2018

September 9, 2018

Pushing Tin

Warm-up
A) 10 x 10m Shuttles
B) 3 Sets
5 x T Spine rotations
5 x Dive Bomber Pass Throughs
10 x Push up shoulder taps
5 x Strict press…PP…PJ ( Alternate each round )

C) Box HSPU progression

Push Jerk (Weight)
Compare to 2/6/18

Every 2:15 Minutes x 7 Sets

Set 1 : 5 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX

Push Press (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes

8 x HSPU
10 x D/B Snatch 22.5/15kg ( Alternating )
12 x Tall Box Jump 30/24"

OPTIONS:

HSPU : 1 x Ab Mat, Boxed HSPU, Double KB Push Press
Snatch : Hang snatch, reduce load
Box : Standard height / step ups

WOD WOD, September 8, 2018

September 7, 2018

Hot shoe Shufflin

Metcon (Calories)
In Teams of 2

3 Minutes on / 3 Minutes off x 4 rounds each ( 24 minutes )

10 x Box Jump on and over 24 / 20"
10 x D/B Hang Clean and Press ( 5/5 ) 22.5/15kg
10 x Box Jump on and over 24/20"
100m Sprint
Max Cal row in time remaining

Score equals total team calories

(*If spending any less then 30 seconds on rower, drop second set of box jump overs

Friday Feelzzz WOD, September 7, 2018

September 7, 2018

Your favourite African is back 😁

Power Clean and Push Jerk (1×1)
Power Clean to Push Jerk max

10 mins

Work to a heavy single.

1 power clean
+
1 push jerk

*Rest 1 -2 mins between heavy sets

Bench Press (3×1)
15 mins:

Complete the following:

Set 1 :

5 reps Bench press @ 65 %

Set 2:

3 reps B.Press @ 75 %

Set 3:

2 Reps B.P @ 85 %

Set 4-6: (3×1)

1 reps @ 87 -90 % (increase from last week).

*After each set preform 5 x Supinated Ring Pulls from a challenging position under rings.

Metcon (Time)
"Woweewoowaa my legs"

In Pairs

Buy in:

25/15 cal Assault bike (each)

Then

5 Rounds for time – (round for round)

10 x Bar Facing Burpees
10 x Deadlifts 85/55kg
10 x Toes 2 Bar

OPTIONS:

RX+: 100/65kg

Scaling:

Burpee : Nurpee / Step Over
DL : Reduce Load
T2B : Rings / High 2 Low bar / Knee 2 Chest / V Ups

Cash out:

25/15 cal Assault bike

🔥🔥🔥🔥🔥🔥🔥🔥🔥

WOD WOD, September 7, 2018

September 6, 2018

CROSSFIT

Warm-up
A) Banded Hips x 2 Minutes
B) 3 Sets of
8 x B/B RDL
8 x Stationary Spider Lunges
8 x Baby Shoulder Taps
8 x BB Glute Bridges
C) T2B Play
Metcon (Time)
5 Rounds for time – 14 Minute cap

10 x Bar Facing Burpees
10 x Deadlifts 85/55kg
10 x Toes 2 Bar

OPTIONS:

RX PLUS : 100/65kg BB

Burpee : Nurpee / Step Over
DL : Reduce Load
T2B : Rings / High 2 Low bar / Knee 2 Chest / V Ups

Gymnastics
Midline / Stability

Alternating TABATA ( 16 x 20/10 Alternating )

Hollow Hold
Wall Walk 2 Hold

*2 Minute Rest after 4 rounds

OPTIONS

Table Top ( Encouraged )
Push Up Support

WOD WOD, September 6, 2018

September 5, 2018

Functional PUMP
From little things big things grow – NEVER skip accessories –

Accessory
In Teams of 2 : Rotate through for 14 Minutes

A1)

10 x D/B Floor Press – Neutral Grip
10 x D/B Power Row – Same Bells
30 Second KB Rack Support – Heavy

Round 4 Round with buddy

SWAP

In Teams of 2 : Rotate through for 14 Minutes

A2)

12 x B/B Back Rack Reverse Lunge 6/6 alternating legs
20 Second Low Ring Support
30 Second Wall Squat Support – Light Bell if needed

Round 4 Round withbuddy

*Split Group up, half start on A1, Half start on A2 then Swap
* 4 rounds per person per AMRAP is the goal –