Box News
This year's Christmas party will be a quiz night & Pot Luck (bring a dish of food either bought or made) at the Box followed by drinks at the Goodness Brewery
Saturday 14th December 7.30pm
Upcoming Events at CFNL
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CFNL Christmas Party Quiz and Pot luck.
Saturday 14th December 7.30pm
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Barbell & Beers is now the last Friday of each month, keep it free in your diaries! 🍺
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'Bring a Friend Friday' every week you can bring a friend for free to any of the CrossFit classes (any day, it doesn't have to be a Friday anymore)
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We have many external CrossFit competition qualifiers running throughout the year,if you want to get involved speak to one of the Coaches for details.
Workout of the Day (WOD)
9/12/19
Strength WOD:
Front Squat
Build to a heavy set of 3
Conditioning WOD:
15min AMRAP:
60 Double Unders
400m Run
15 Front Squats 70/47.5kg
Extra Time:
4 Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
Choose a weight that is challenging but allows good form
8/12/19
Conditioning WOD:
20mins
On the 0'-10'
21-15-9
HSPU
Chest to bar pull ups
Rest for the remaining time
On the 10'-20'
21-15-9
Calorie Row
Thrusters 42,5/30kg
Record both scores
Advent Calendar Day 7:
60sec Max Burpees
Extra Time:
EMOM for 9 mins
Min 1: 1-2 Turkish Get Up (left)
Min 2: 1-2 Turkish Get Up (right)
Min 3: 3-5 reps each arm KB Windmill
Choose a weight that is challenging but does not affect form and allow 15 secs at the end of each min to rest and reset.
7/12/19
Conditioning WOD:
For Time:
2000m Row
3 x 15m Walking Lunge
75 AbMat Sit-ups
3 x 15m Walking Lunge
1 mile run (4 x 400m)
(25min cap)
Extra Time:
Attend Olympic Lifting class
or
20min mobility session
6/12/19
Strength WOD:
On the Minute x 9:
1 Tempo Front Squat
Tempo: 3-3-3-2
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand up
2 Second to take your breath
Sets 1-3: 60%
Sets 4-6: 65%
Sets 7-9: 70%
Conditioning WOD:
Teams of 2,
25min AMRAP:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box Height: (24/20)
5/12/19
16min AMRAP:
21/15 Calorie Row
12 Kettlebell Swings 32/24kg
15 Pull Ups
'Extra Time'
2 options..
1: Attend Powerlifting class
2: Mobility/recovery focus..
a, Lats Foam Roll:
1-2 Minutes Each Side
b, Quads Foam Roll:
1-2 Minutes Each Side
c, Calves Foam Roll:
1-2 Minutes Each Side
4/12/19
Strength WOD:
5 Sets:
1 Push Press > 2 Push Jerks = 1 set
15 mins to build to a heavy set from the rack
Conditioning WOD:
21-15-9:
Push Jerks 60/42.5kg
Lateral Barbell Burpees
(No racks allowed)
Extra Time:
'Body Armor'
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets
3/12/19
Conditioning WOD:
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans 42.55/30kg
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans 52.5/37.5kg
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans 60/42.5kg
25 Double Unders
Extra Time (Optional Post Session work):
Strict Gymnastics
0:00 - 6:00min (EMOM perform both)
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 - 12:00
1 Strict Chest to Bar Pull-up + 15' Handstand Walk in first min
2 Strict Chest to Bar Pull-ups + 15' Handstand Walk in second min and so on..
3 Strict Chest to Bar Pull-ups + 15' Handstand Walk
12:00 - 18:00min
25 Double Unders in first min
:15 Second L-Sit on Rings in second min
5 Tempo Ring Rows (3-1-2-1) in third min
2/12/19
WOD:
AMRAP 20:
50 Wallballs 9/6kg
40/30 Calorie Row
30 Toes to Bar
20 Kettlebell or Dumbbell Snatches 1 x 32/22.5kg
Anyone dropping equipment will immediately have to perform 20 Air Squats
Choose the appropriate scaled options to allow you to complete 1 round in 8-12mins
Optional Post session work:
Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
1/12/19
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Sandbag Run 25/15kg
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats 42.5/30kg
80 Hang Power Snatches 42.5/30kg
80 Overhead Squats 42.5/30kg
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Sandbag Run 25/15kg
* One athlete moves at a time except on the runs, where teammates will run together for all 800 meters.
Advent Calendar Day 1
10 Partner AbMat Sit ups
High 5’ing at top of each rep
Optional Post session work:
Olympic Cycling
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks
*Start at 55% of Estimated 1RM Push Press and Build*
30/11/19
Strength WOD:
Strict Press
Build to
Heavy Set of 3
from the rack.
Conditioning WOD:
Ascending Ladder for 8 Minutes:
3 Strict Presses 35/25kg, 40 Double Unders
6 Strict Presses 35/25kg, 40 Double Unders
9 Strict Presses 35/25kg, 40 Double Unders
...
No racks allowed
This is a light WOD, athletes should be choosing a weight they can perform 20+ reps when fresh and Double under number that they can complete in around 30 secs
Optional extra work:
Today is focused on your warm down mobility work ready to go hard on Sunday!
29/11/19
Strength WOD:
Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & 5 secs Down
so 1 Rep equals 10 long seconds!!!
This will play a big part on what you can lift safely.
Focus is on good positioning throughout the movement before increasing load.
Conditioning WOD:
For Time:
30 x 10m Shuttle Runs,, 25 Sit-ups, 2 Deadlifts
30 x 10m Shuttle Runs, 25 Sit-ups, 4 Deadlifts
30 x 10m Shuttle Runs, 25 Sit-ups, 6 Deadlifts
30 x 10m Shuttle Runs, 25 Sit-ups, 8 Deadlifts
30 x 10m Shuttle Runs, 25 Sit-ups, 10 Deadlifts
Barbell: 125kg/85kg
28/11/19
Conditioning WOD:
'Running Barbara'
5 Rounds for time (total including rest periods)
20 Pull-ups
30 Push-ups
400 Meter Run
50 Squats
Rest 3 mins between rounds (no cheating!!)
27/11/19
Strength WOD:
3 position Power Snatch..
The Pockets
1 Inch Above Knee
The Floor
15 mins Build to a heavy complex
Conditioning WOD:
3min AMRAP:
Run 100m
12 Power Snatches (42.5/30kg)
Rest 3 Minutes
3 min AMRAP:
12/9 Cal Row
8 Power Snatches (52.5/37.5)
Rest 3 Minutes
3min AMRAP:
9 Lateral Burpees over Barbell
4 Power Snatches (60/42.5kg)
Optional Post Session Work:
Bench Press
Build to a heavy set of 5 reps
(Spotters to be used)
26/11/19
Conditioning WOD:
3 Rounds:
400 Meter Run
10 Power Cleans 70/47.5kg
500/400 Meter Row
10 Push Jerks 70/47.5kg
(25min cap)
Optional Post session Finisher:
5 mins practising Handstand Floater..
Kick Up to Handstand on Wall,
Aim For a Straight Body,
Gently Kick Off Wall to Find Balance Point,
Adjust Balance Through the Fingertips.
25/11/19
Strength WOD:
Back Squat
3 sets of 5 reps @ 85% 1RM
There should be no failed reps or
loss of depth due to weight
Rest 2 mins
Conditioning WOD:
9min AMRAP
35 Double Unders
25 Air Squats
15 Kettlebell Swings 24/16kg
Optional extra accessory Work:
3 Sets:
14 DB or KB Front Rack Step Back Lunges
21 Glute Bridges (BW or weighted)
Rest 3 Minutes Between Sets
24/11/19
Hero WOD:
'Viola'
Complete as many rounds as possible in 20 mins of:
Run, 400 m
11 Power Snatches, 42.5 /30kg
17 Pull-ups
13 Power Cleans, 42.5 / 30kg
Game:
MB VolleyBall
On releasing the ball the person must perfrom a Burpee.
When you catch the ball you must perform a squat (holding ball)
Ball can be passed twice before going over net (boxes)
23/11/19
WOD:
3 Rounds:
800 Meter Run
21/15 Calorie Row
3 Rounds of "Bergeron Beep Test"
Note:
1 Round of "Bergeron Beep Test":
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees
22/11/19
Conditioning WOD:
3 Rounds:
1 Minute Wallballs (9/6kg)
1 Minute Single Arm Dumbbell Snatches (22.5/15kg)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (22.5/15kg)
1 Minute Calorie Row
1 Minute Rest
Midline Finsiher (performed during or after session)
3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat
Rest as Needed Between Sets
21/11/19
Conditioning WOD:
5 Rounds:
100 Meter Farmers Carry (2 x DB 22.5/15 kg)
30 AbMat Sit-ups
10 Double DB Russian Swings (2 x DB 22.5/15kg)
Farmers Carry: No running allowed
Anyone dropping the dumbbells will immediately perform 10 burpees
20/11/19
Strength WOD:
3 sec Pausing Overhead Squat
Build to your heaviest set of the day
(Racks allowed)
Conditioning WOD:
16min AMRAP:
15 Overhead Squats (42.5/30kg)
30 Double Unders
15 Deadlifts (42.5/30kg)
30 Double Unders
No racks allowed
19/11/19
Conditioning WOD:
3 Rounds:
30 Box Step Ups (alt) 24/20 inch
800 Meter Row
400 Meter Run
20 Burpees
18/11/19
Strength WOD:
'Macho Man' by CompTrain
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
(Only Jerks are allowed i.e any push press will be 'no repped')
Conditioning WOD:
12min AMRAP:
3 Rounds of Macho Man (60/42.5kg)
then
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (no other shoulder to overhead allowed)
17/11/19
WOD:
Lynsanity chosen by 'Gero'
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
400 Meter Run
To make this run smoothly in the class we will start the Rx weight at 80kg then scale the weight down (60/40/20kg) rather then use actual bodyweight.
Athletes should choose a weight nearest their BW and/or one they can do at least 7-10reps each round
16/11/19
WOD:
4 min AMRAP:
21/15 Calorie Row
21 Kettlebell Swings 24/16kg
21 Thrusters 35/25kg
Rest 4 Minutes
4 min AMRAP:
15/10 Calorie Row
15 Kettlebell Swings 24/16kg
15 Thrusters 42.5/30kg
Rest 4 Minutes
4min AMRAP:
9/6 Calorie Row
9 Kettlebell Swings 24/16kg
9 Thrusters 52.5/37.5kg
Score is total reps of all 3 AMRAPs
15/11/19
Strength WOD:
Build to a Heavy Complex:
1 Hang Power Clean +1 Power Clean
Conditioning WOD:
'Power Bar'
12min AMRAP:
9 Hang Power Cleans (60/42.5)
12 Push-ups
15 Deadlifts (60/42.5)
14/11/19
Skill:
Rope climbing
Conditioning WOD:
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
3-6-9-12-15 Strict Knees 2 Elbow
13/11/19
Strength:
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
Conditioning WOD:
3 Rounds For Time:
20 MB Clusters 9/6kg
20/14 Calorie Row
20 Alternating Single Dumbbell Box Step-ups
Dumbbell: 1 x 22.5 / 15kg Held however you wish
Box: 24/20 inch
12/11/19
Pre WOD:
The Dumbbell Snatch
and linking reps together for a faster pace
Focus should always be maintinaing a safe back position which atheltes often lose during this exercise.
WOD:
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches 24/16kg
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds
(6 Each)
Athletes should be looking to go hard each round as you have a good recovery period after each round as your partner goes.
Coach will call time if necessary
11/11/19
Hero WOD:
'Jack'
AMRAP 20:
10 Push Press 52.5/37.5kg
10 Kettlebell Swings 24/16kg
10 Box Jumps (24/20 inch)
10/11/19
"Bermuda Triangle"
Teams of 3
AMRAP 25:
200 Meter SandBag Run (25/15)
7 Burpees
7 Deadlifts (92.5/65)
Each athlete must complete each movement before the can move onto the next one but they cannot work at the same time or break up reps.
i.e person A completes the burpees, then waits for Person B, then person C before Person A starts the deadlifts.
Sandbag must be carried on shoulders behind head.
Finisher:
Reverse Hypers off 30inch Box (or GHD)
3 sets of 8-20 reps
Control movement and end set when begin losing range, feel yourself compensating i.e lifting head (which should be face down) or using momentum to help you.
9/11/19
Strength:
Every 2min perform 5 reps of.
Bench Press @ 80%
Don't exceed the % today is not a day to Max out, control tempo and elbow position
Partner up so you can spot each other and person B starts on the 2nd minute so they are always a minute behind.
WOD:
3 rounds for time..
10 Box Jump overs
20 Hang Power Clean 30/20kg
30 BW walking Lunges
400m Run
Farmers Carry switch arm every 50m
Anyone dropping KB's will have an immediate 30 Air Squat penalty!!
8/11/19
Pre WOD:
Ring Muscle up practise
2 rounds: EMOM perform 45 secs of practise of..
- False Grip Pull Ups in first min
- Seated Transitions in second min etc etc..
- Kneeling / Tiptoe Muscle Ups
- Jumping Muscle up (must be a pause at start of ring dip)
Those able to Ring Muscle up to spend this time working on technique or strict Ring Muscle Ups
WOD:
CFG 20.5
For time, partitioned any way:
40 Ring Muscle-ups
80 Cal. row
120 Wall-ball shots,9/6kg
(20min cap)
Official Scaled = Pull Ups instead of RMU & WB weight is 6/4kg (classes to use normal sclaed weight of 6/3kg
7/11/19
Practise WOD:
On the Minute x 12 (includes scaled options):
Min 1: HSPU / Eccentric HSPU / Box HSPU
Min 2: Ring Muscle Ups / Jumping RMU / Floor Ring Transitions
Min 3: HS Walking / HS Marching facing wall / Wall Walks
Min 4: Bar MU / Jumping Bar MU / Kipping Swings (focus bringing hips to bar with straight arms)
Aim to work for around 30-40 secs.
Focus is on practising and find tuning your movements
Conditioning WOD:
20min AMRAP:
2 x 10m Shuttle Runs
2 Burpees
2 Air Squats
4 x 10m Shuttle Runs
4 Burpees
4 Air Squats
…
Keep increasing reps by 2's until finish
Score the final round you COMPLETED i.e if you completed the round of 20 burpees but got timed out on the 20 Air Squats (even if you managed 19 reps of them) your score is '20 burpees'
6/11/19
Conditioning WOD:
"My Fitness Pals"
Teams of 3
5 Rounds:
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Row
Minute 4: Rest
*Score is Total Calories Rowed
Athlete 1 starts on the DU's, at the 1 minute mark, athlete 1 will move to their sit-ups and athlete 2 will start their double unders
At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their double unders until everyone has completed 5 rounds.
Athletes should be choosing rep schemes for DU's & AbMat SU that they can complete in 45 secs.
Anyone not completing the rep schemes for first two movements must perform 20/15 or 10 (coach to choose) Air Squats before they can get on the Rower thus reducing their time to score calories.
5/11/19
Strength:
12min EMOM
3 Power Snatches
Build to a 3RM for the day.
Note there will be minimal rest for this EMOM so gradually build weight with smaller increments then normal.
If you fail take a minute off and then try again
WOD:
12min AMRAP
12 Power Snatches (42.5/30kg)
12 Push-ups
12 Chest to Bar Pull-ups
Power snatch weight should not be above 75% of your P. Snatch 1RM
4/11/19
Strength:
Strict Press
E2MOM for 12mins
Build to a 3RM
(racks allowed)
WOD:
AMRAP 5 min:
1000 Meter Row
Max Wallballs (9/6)
Rest 5 Minutes
AMRAP 5 min:
50 Wallballs (9/6)
Max Meter Row
Score both Wall Balls & Row (m)
3/11/19
Hero WOD 'Josh'
For time:
21 Overhead Squats, 42.5 / 30kg
42 Pull-ups
15 Overhead Squats,
30 Pull-ups
9 Overhead Squats,
18 Pull-ups
2/11/19
Same Sex Team WOD (2's):
30min AMRAP
On 3,2,1 Go one person holds the sandbag, from then on that bag must be held by one of the team until the end of the workout or 20 burpees must be performed by the team.
No resting the bag on shoulders or against things i.e wall or rig is allowed.
100 Push Ups (switch every 10)
50 KB Snatch 24/16kg (switch every 5)
100 AbMat Sit Up (perform facing each other & high ten each other at the top of the rep for 100 reps
50 Ring Dips (switch every 5)
500m Sandbag Carry 25/15kg (run holding the bag each end) =1 rep
Score is total reps
1/11/19
WOD:
CFG Open 20.4
For time:
30 box jumps, 24/20 inch.
15 clean and jerks, 43 / 29kg.
30 box jumps
15 clean and jerks, 61 / 38kg
30 box jumps
10 clean and jerks, 83 /52kg
30 Alt.single-leg squats
10 clean and jerks, 102 / 65kg.
30 Alt. single-leg squats
5 clean and jerks, 124 / 79kg
30 Alt. single-leg squats
5 clean and jerks, 142 / 93kg
Time cap: 20 minutes
31/10/19
Strength WOD:
16min EMOM:
1 - 4 Weighted Chin Ups (add weight from last week)
2 - 3-8 Strict Push Ups (40X1) Focus on the Tempo,scale if needed
3 - 60s MAX Sit Ups
4 - Rest
If you can do pull ups but not weight ones, try keeping the reps the same as last time but slow the tempo down to increase the intensity
Conditioning WOD:
4 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
15 TTB
Max DU's
Rest 3 Minutes Between Rounds
Each 10m Shuttle run counts as 1 rep
Score is total reps
30/10/19
Game:
MB Crab Races
Conditioning WOD:
In teams of 2
A) Row 5000m Rx/ 4000m scaled
Then… on 25:00 Mins start
If you fail to complete the distance within the time you both must complete
20 wall balls each while the rest begin the AMRAP
B) 15 Min AMRAP
Max. Thrusters (50/35kg) (35/25kg)
Run
Down Ups
1 person works on Thrusters, Other person runs 300m
Both athletes then perform 5 Synchro Down ups before switching movements between the two.
Score is total Time taken to row distance and total thrusters achieved by team
29/10/19
Strength:
Strict Press
Build to a 1RM
+
3 x 1 @ 90% of 1RM
Conditioning WOD:
10 > 1 reps of..
Deadlifts @60%
Burpees over the Bar
28/10/19
Strength:
Tempo Front Squats
8 x 2 @ 70% or RPE 8
Tempo 40X1
Rest 2 mins
Conditioning WOD:
'Helen'
3 Rounds for time..
400m Run
21 KB Swings 24/16kg
12 Pull Ups
(15min cap)
27/10/19
Member WOD by Amos 'Childs Play'
32min EMOM each person does a 60 sevc max rep at each station
Sandbag OH Push Press
Sled Push
Rope Climb
Assault Bike cals
DL 60/40kg
Strict Pull Ups
Bear Crawls
Rest
Score is total reps
26/10/19
Strength WOD:
Power Clean
10 x 3 E2MOM @ 70%
Conditioning WOD:
40 MB Cleans @ 6/9
800m Run
40 MB Cleans @ 6/9
(16 Minute Cap)
25/10/19
Gymnastics:
Coach led HSPU &
HS Walking practise
Conditioning WOD:
For time:
21 deadlifts, 102/70kg
21 handstand push-ups
15 deadlifts, 102/70kg
15 handstand push-ups
9 deadlifts, 102/70kg
9 handstand push-ups
21 deadlifts, 143/93kg
50-ft. handstand walk
15 deadlifts, 143/93kg
50-ft. handstand walk
9 deadlifts, 143/93kg
50-ft. handstand walk
Time cap: 9 min.
HS walk is split into 5ft segments
Classes will adjust weight slight if busy i.e 102.5kg instead of 102kg etc
Scaled:
Scaled mens = 61kg & 83kg
Scaled Womens = 43kg & 61kg
Hand release push ups instead HSPU
Bear Crawl (coach will explain standards) instead of HS Walk
24/10/19
Strength WOD:
16min EMOM:
1 - 6 Weighted Chin Ups
2 - 3-8 Strict Push Ups (40X1)
3 - 30s right side plank, 30s left side plank
4 - Rest
Conditioning WOD:
In Pairs
10 Rounds (5 each, YGIG)
14/12 cal Row
8 Burpee Box Jump Overs 24/20"
*P1 completes 1 full round, and then rests while P2 completes a full round until a total of 10 rounds are complete*
23/10/19
Strength WOD:
16min EMOM:
1 - 6 Weighted Chin Ups
2 - 3-8 Strict Push Ups (40X1)
3 - 30s right side plank, 30s left side plank
4 - Rest
Conditioning WOD:
In Pairs
10 Rounds (5 each, YGIG)
14/12 cal Row
8 Burpee Box Jump Overs 24/20"
*P1 completes 1 full round, and then rests while P2 completes a full round until a total of 10 rounds are complete*
22/10/19
Pre WOD Game:
'The floor is lava'
Conditioning WOD:
4 x 8 Min AMRAP/2 Min Rest
A) 10 HSPU's
200m Run
B) 10 T2B
200m Row
C) 10 Pull Ups
50 DU’s
D) 10 Alt. DB Snatches 22.5/15kg
200m Row
Record total reps of all 4 AMRAPs
21/10/19
Strength
Tempo Front Squats
7 x 3 @ 65% or RPE 7-8/10
Tempo 40X1
Conditioning WOD:
3 Rounds for time..
10 Pull Ups
200m Run
10 Toes to Bar
200m Run (2 x 100m route)
20/10/19
Pre WOD:
Warm Up Game - Everybody is it!
Once the game begins, then everyone is it!
If you are tagged by anyone then you have to drop and do 2 burpees to get back in the game.
Conditioning Hero WOD:
Partner 'Whitten' (For Time)
5 Rounds for time:
22 Kettlebell swings, 32/24kg
22 Box jump, 24/20"
400m Run
22 Burpees
22 Wall-Balls, 9/6kg
*Teams of 2
**This WOD can be partitioned however you see fit between partners.
400 meter run must be completed together.
19/10/19
Strength
Power Clean
10 x 3 @ 65%
**This increases in intensity over the next few weeks - Do not exceed the %
Move well FIRST***
Conditioning WOD:
5 Rounds:
20 Power Clean (35/25kg)
10 Pull Ups
60s Rest Between Rounds
(15 min cap)
18/10/19
20.2 of the CrossFit Games Open
4 Dumbbell thrusters 2 x 22.5/15kg
6 Toes-to-bars
24 Double-unders
Gymnastics:
Coach led Handstand & Handstand Walking practise
15mins
17/10/19
Strength WOD:
16min EMOM:
1 - 8 Weighted Chin Ups
2 - 3-8 Strict Push Ups (40X1)
3 - Max Effort Hanging L-Sit
4 -Rest
Conditioning WOD:
12 Min AMRAP
10 HSPU's
20 AbMat Sit Ups
30 Double Unders
200m Run
16/10/19
Game WOD:
MB Hungry Hippos
Conditioning WOD:
EMOM Until Failure (30 Min Time Cap)
1 - 1 Burpee
2 - 2 KB Swings
3 - 3 Wall Balls
4 - 4 Burpee
5 - 5 KB Swings
6 - 6 Wall Balls and so on....
*Once you cannot complete work within the minute, REST FOR 1 MINUTE, then continue with 10 reps for the remainder of the workout.
15/10/19
Strength WOD:
Build to a Heavy 3 (NOT 3 RM!!)
+
3 x 3 @ 90% of Heavy 3
Conditioning WOD:
In Pairs
1000m Run
100 Box Jump Overs
1000m Row
*Swap every 200m (one does extra set on run the other on the row
Swap every 10 Box Jump Overs
**Busy class?? Half start on Run other half on Row
*Time Cap 15 Minutes*
14/10/19
Strength WOD:
Tempo Front Squats
6 x 4 @ 60% of 1RM or RPE 8/10 at Tempo 40X1
Rest 90sces
Conditioning WOD:
12 Min AMRAP
*40s on : 20s off
10 Alt. DB Snatch (1 x 22.5/15kg)
8 DB Lunges (Step forward, not backwards) 1 x 22.5/15kg
6 Burpees over DB
4 Toes to Bar
**Pick up from where you left off last round.
This is an AMRAP of intervals – so go hard for the 40 seconds and then rest for 20, but don’t start at the beginning again, carry on from where you were when the 40 seconds was up.
13/10/19
Hero WOD Sunday:
'Jenny'
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 20/15kg
20 Back Squats, 20/15kg
Run, 400 m
Gymnastics:
15 mins open gymnastics practise
Choose your 2 weakest gymnastic movements to work on. Coach will be on hand to give tips and advice.
Suggested
Core:
Heel Dips
3 sets of 8-16 reps
Rest 45 secs
12/10/19
Pre WOD:
Game: Med Ball Train race
Med Ball must be passed not thrown and if dropped the whole team must immediately stand up and complete 2 burpees before carry on in the same spot ( no shuffling forward on the burpees!!!!!!)
Team mates sit between the other persons knees/shins, no closer!!!!!
Conditioning – Team WOD
Teams of 3 - Follow the leader:
20-18-16-14-12-10-8-6-4-2
Calories on any erg
Alt. DB Snatch (22.5/15kg)
5 K2E (or scaled to Floor K2E) + 200m Run after each round
P1 must complete their set before P2 can start and so on. P1 can move to the next movement once they have finished their set but can only be on the next movement/set i.e one person cannot whiz off ahead of the rest of their team.
two teammates cannot be working on the same movement at the same time except when its the K2E + Run which can be done together or individually.
11/10/19
Conditioning WOD:
CrossFit Games Open 20.1
For Time..
10 rounds
8 Ground to Overhead 43/29kg
10 Bar-facing burpees
Time cap: 15 minutes
Strength
Front Squat 5 x 3 @ 60% 1RM
Focusing is on smooth tempo = 2-0-2-1
Rest 2 mins
10/10/19
Strength:
16min EMOM
1- 10 Weighted Chin Ups 9/6kg
2- 3-8 reps strict Tempo push ups (40X1)
3 - Max Effort Hollow Hold
4 - Rest
Push Ups must be to the tempo and Hollow Hold should end when you feel your abs are no longer drawing in flat!
Conditioning WOD:
8 Rounds of: 60s work : 60s rest of:
5 Down Up Shuttle Runs (10m) + Max. Wall Balls
For this workout the version being used for the Down up is like a Burpee but does not include a jump,the chest does have to touch the floor.
1 rep = 1 DU + 10 m run
Score is total Wall Balls achieved.
9/10/19
Conditioning WOD:
30 Min AMRAP
3 Hand Stand Push Ups
6 Deadlifts (Suggest 50% of true 1RM, no more than 60%)
9 Jump Squats
12 Burpees over Bar
*Every 3:00 = 200m Run
------------------
Game:
Musical Med Balls
Set up a line of medballs down the gym.
Have athletes bear crawl/duck walk/rabbit hop/crabwalk around the line.
When you shout a key word or stop the music, they have to dart for a med ball to sit on.
If they miss out - movement penalty; squats/burpees etc...
8/10/19
Strength:
Strict Press
Build to a Heavy 4
+
3 x 4 @ 90% of Heavy 4
• Burpee penalties for failed reps – this keeps the focus on Heavy sets – not max efforts.
• For the drop back sets – we suggest lift every 3:00. If class is large work in groups of 3 and have each member lift on the 1st, 2nd and 3rd minute.
• Build up from empty bar x 10 reps, add weight for 8 reps, then drop to sets of 4 with 2:00 rest between attempts.
• Encourage no belts for the drop back sets.
------------------
Conditioning WOD
50-40-30-20-10 Reps of:
Double Unders
Russian KB Swings (24/16kg)
Abmat Sit Ups
*Time Cap 14 Minutes*
7/10/19
Strength
Tempo Front Squats
5 x 5 @ 55% 1RM or RPE 8/10 at Tempo @ 40X1
• Rest 2 mins between sets, or suggest go every 3:00. If class is large work in groups of 3 and have each member lift on the 1st, 2nd and 3rd minute.
------------------
Conditioning WOD
15 Min EMOM
1) 15 Thrusters (42.5/30kg)
2) 12/10 Cal Row
3) 9 C2B Pull Ups
6/10/19
Strength:
Power Snatch
Build to 1RM
+
3 x 1 @ 90%
WOD:
Crossfit Games Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 43/30kg
Chest-to-bar pull-ups
Time cap: 20 minutes
5/10/19
Strength
N/A
Conditioning WOD:
In Pairs:
6000/5000m Row for Time... meanwhile the following must be completed by 1 of the pair:
1 Rope Climb
3 HSPU
5 Power Cleans (80/55kg)
7 Burpees Over Bar
*P1 rows, P2 completes 1 round of the then swap after each completed round.
4/10/19
Strength
Front Squat
8 x 3 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
** Increase load from last week
Conditioning WOD:
20 Min AMRAP:
5 T2B
10 Push Ups
15 Air Squats
3/10/19
Strength
3 Round Super Set:
6 Push Press @ 85%
90s Rest
Into...
6 Single Arm Bent Over Row (Bench Supported) (6 per arm)
90s Rest
Conditioning WOD:
Teams of 3
5 Rounds each of;
10 Calorie Row
20 Alt. DB Snatch (22.5/15kg)
*5 Burpee Box Jumps after each set (Not Round) 24/20 inch
Each person completes all 5 rounds but you can start on any movement.
All 3 must have completed all of the movements before being able to move onto next round
Coach will call time cap as needed
2/10/19
Strength
N/A
Conditioning WOD:
Tiff
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 70/47.5kg
7 push presses, 70/47.5kg
1/10/19
Strength
Power Clean 1RM
(15mins)
Conditioning WOD:
5 x 90s AMRAPS with 90s rest between:
5 Thrusters @ 60/40kg
10 Burpees Over Bar
AMRAP Cal Row in remaining time
Score is total calories rowed
30/9/19
Strength
Deadlift
5 x 3 @ 90%
No dropping the Barbell (Powerlifting this would result in the lift being called a 'No Rep')
Conditioning WOD:
21-15-9
KB Swings (32/24)
Goblet Squats
*300m Run after each round
Full American KB Swings
29/9/19
Member Team WOD by Nat Whitworth
For Time:
400m medball run 9/6kg
40 Push press 45/30kg
40 Front squat
40 partner medball situps
400m medball run
30 PP 50/35kg
30 FS
30 MB SU
400m medball run
20 PP 55/40kg
20 FS
20 MB SU
400m medball run
10 PP 60/45 kg
10 FS
10 MB SU
28/9/19
Strength
N/A
Conditioning Partner Hero WOD:
'Abbate'
1 mile Run (together)
21 Clean and Jerks (70/50)
800m Run Together
21 Clean and Jerks (70/50)
1 mile Run (together)
*Split C+Js between pair however you like
27/9/19
Strength:
Front Squat
6 x 4 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
** Increase load from last week
Conditioning WOD:
12min AMRAP:
3 Power Snatch @ 50/35kg (60% of 1RM)
6 Overhead Squat 50/35kg
9 T2B
300m Run (3 x 100m route)
26/9/19
Strength
3 Round Super Set:
6 Push Press @ 80% (racks allowed)
90s Rest
Into...
8 Single Arm Bent Over Row (Bench Supported) (8 per arm)
90s Rest
Conditioning WOD:
5 Rounds of Intervals 2:00 on/2:00 off
20 Alt. Jumping Lunges
15 Push Ups
Max.Cals on Rower in remaining time
25/9/19
Strength:
N/A
Conditioning WOD:
For Time:
10/7 Pull Ups + 20 Burpees
10/7 Pull Ups + 20 Burpees + 30 KB Swings (24/16)
10/7 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls 9/6kg
10/7 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls + 600m Run (100m route followed by 500m block)
10/7 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls
10/7 Pull Ups + 20 Burpees + 30 KB Swings (24/16)
10/7 Pull Ups + 20 Burpees
(American KB Swings)
24/9/19
Strength
Hang Power Clean
Build to a Heavy 1 with GOOD TECHNIQUE
+
5 x 1 @ 90% of Heavy 1
Conditioning WOD:
100 Single Arm DB Thrusters For Time (22.5/15kg)
*EMOM = 5 Box Jumps
**Change arm every minute.
23/9/19
Strength
Deadlift
5 x 4 @ 85%
Rest 2-3mins between sets
20 mins this includes some warm up lifts to build to 85%)
Conditioning:
15min AMRAP:
30 Wall Balls @ 9/6kg
20 Russian KB Swings @ 32/24kg
10 T2B
22/9/19
Strength
Hang Power Snatch
Build to a Heavy Double
+
3 x 2 @ 90%
Conditioning
Open Work Out
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 60 / 37.5kg
*Round 2 - 13 @ 85 / 52.5kg
*Round 3 - 11 @ 102.5 / 65kg
*Round 4 - 9 @ 125 / 80kg
*Round 5 - 7 @ 142.5 / 92.5kg
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
21/9/19
Strength
N/A
Conditioning
In Pairs
Buy In:
1->10 Burpees To 25kg Plate (You do 1, I do 1, you do 2, I do 2)
Into:
10 Rounds of;
10 Plate GTOH 25/15kg
10/7 Pull Ups
10/7 Cals Row, Bike or Ski Erg
*You do a round, I do a round. (5 rounds each)
Buy Out:
10->1 Burpees To Plate (Note this time you start at 10 and work down)
20/9/19
Strength
Front Squat
5 x 5 @ 40X1
Increase load from last Friday, if you were not there choose a weight that allows you to stick to the tempo!!
The goal is Tempo over weight, any failed reps = 20 burpees
Conditioning
For Time:
1000m Run (2 x 500m)
50 Wall Balls
30 T2B
No Time cap
19/9/19
Strength:
3 Round Super Set:
6 Push Press @ 75%
90s Rest
Into...
10 Single Arm Bent Over Row (Bench Supported) (10 x per arm)
90s Rest
Conditioning
15 Min Alternating EMOM:
Min 1: 12/9 Calories
Min 2: 30 Sit Ups
Min 3: 40 seconds AMRAP Double Unders
Your score is total Double Uunders achieved, however if you fail to complete the reps of any of the other movements then you get ZERO!!
This is to put emphasis on chossing the right MOD for your current ability!
18/9/19
Strength:
Rest Day
Conditioning
In Teams of 3:
30min Max Cal Row
P1 on Rower
P2 Rest
P3 Completes:
10 Alt Single Arm Devils Press @ 22.5/15kg
10m Single Arm OH Walking Lunge (right)
10m Single Arm Walking Lunge (left)
Score is Calories achieved on Rower
*Swap working partner after each completed round. The time on the bike and the rest time is therefore depicted by the partner doing the dumbbell work.
17/9/19
Strength
Hang Power Clean
10mins to build to a Heavy 2 with GOOD TECHNIQUE
Then..
4 x 2 @ 90% of Heavy 2
(10mins)
Conditioning
For Time:
400m Run
21 Thrusters (42.5/30kg)
300m Run
15 Thrusters
200m Run
9 Thrusters
(13min cap)
16/9/19
Strength
Deadlift
5 x 5 @ 80%
Conditioning
Intervals - 5 Rounds (90s on 90s off)
12 KB Swings @ 32/24kg
12/10 Cal Row
AMRAP Wall Balls in Remaining Time
Score is total wall balls achieved
15/9/19
Strength
N/A
Conditioning
40 Min AMRAP - Teams of 3:
6 Knees to elbows
12 Deadlifts (100/70kg)
18 Burpee Box Jump Overs
300m Run Together
*Split reps between you
14/9/19
Strength
Power Snatch
Build to a Heavy TnG triple
+
3 x 3 @ 90%
Conditioning:
Crossfit Games Open 19.1 (Ages 16-54)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball 9/6kg
19 cal. Row
55+ Rx
Men: 9kg to 9ft target
Ladies: 4kg Ball 9ft target
13/9/19
Strength
Front Squat
4 x 6 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
Conditioning
5 Rounds:
6 Power Cleans @ 60% of Power Clean1RM
12 Push Ups
24 Double Unders
(18min cap)
12/9/19
Strength
5 Round Super Set:
6 Push Press @ 70%
Rest 90secs then Into...
12 Single Arm Bent Over Row (Bench Supported) (12 x per arm)
90s Rest and then return back to Push Press
Team WOD:
In Pairs
100 Wall Balls (9/6kg)
80 KB Swings (32/24kg)
60 Wall Balls
40 KB Swings
20 Wall Balls
*Swap every 10 reps
11/9/19
Strength:
Rest day
Conditioning
3 x 9 Min AMRAP / 1 Min Rest in between each AMRAP
AMRAP A)
5 HSPU + 200m Run +30 AbMat Sit Ups
AMRAP B)
10 Thrusters (42.5/30kg) + 10 Pull Ups
Add 1 rep each round (so 11, 12, 13, 14...)
AMRAP C)
20 Alt. DB Snatch (22.5/15kg) + 10 Cals Row
10/9/19
Strength:
Hang Power Clean
Build to a Heavy 3 with GOOD TECHNIQUE
+
3 x 3 @ 90% of Heavy 3
Conditioning:
3 Rounds:
300m Run
10 DB Hang Clean and Jerk (right) @ 22.5/15kg
10 DB Hang Clean and Jerk (left) @ 22.5/15kg
10 Burpees over DB
9/9/19
Strength:
Deadlift
5 x 5 @ 65% (deload week)
Conditioning:
Every 2mins x 10 Rounds
Rounds 1/3/5/7/9
Run 100m
12 Alt DB Snatch 22.5 / 15kg
6 Alternating Single Arm Devils Press 1 x 22.5/15kg
Rounds 2/4/6/8/10
10/8 Cal Row
12 Thrusters 42.5 / 30kg
6 Bar Facing Burpees
Score is totoal consecutive rounds completed from start.
8/9/19
Team WOD:
In teams of 3
Workout
I. ON A 12:00 RUNNING CLOCK...
Establish 3-Rep Bench Press for Each Athlete*
*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.
-Rest 5:00-
II. ON A 12:00 RUNNING CLOCK...
Max Rounds of Cindy + Max Cals on Rower*
1 Round of Cindy is...
5 Pull-ups
10 Push-ups
15 Air Squats
*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example...30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example...29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
7/9/19
WOD:
For time:
27-21-15-9
Power Snatches, 42.5/30 kg
Box Jumps, 24/20 in
Run, 400 m after each round
(20min cap)
6/9/19
WZA 2019 Indy Online Challenge - WOD 5
With a 15min running clock complete
21-15-9 reps, for time of:
Thruster, 42.5 / 30kg
Row Calorie
Burpee Over Rower (or dowel on blocks)
(12min cap)
Then move straight into ..
WOD 6 (we changed this from C&J as we did this 2 days ago)
1RM Squat Snatch
If you finish WOD 5 before 12 mins you can move straight into WOD 6
If you fail to complete WOD 5 in 12mins then you must stop and begin WOD 6
Your score for WOD 5 if time capped would be reps completed
5/9/19
Team WOD:
In teams of 2 complete for time:
Chin Over Bar Hold
60 Push-up (hand release)
Deadlift Hold 102.5/70kg
1000 m Row
100 m Run
80 Kettlebell Swings 24/16kg
Overhead Hold (20 / 15 plate)
100 Air Squats
* Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.
Post total time.
Coach will decide which teams scale the weights
4/9/19
Strength:
20mins to establish a 1RM Cleand & Jerk for the day
(Any clean or jerk allowed)
WOD:
'Grace'
30 Clean and Jerks for time
(10min cap)
3/9/19
WOD:
For time:
Row, 1000/700 m
Run, 800 m
80 Double Unders
40 Single Dumbbell Box Step-ups, 22.5/15 kg
Row, 500/350 m
Run, 400 m
40 Double Unders
20 Single Dumbbell Box Step-ups, 22.5/15 kg
Hold the DB how you wish and switch arms whenever you want.
(24min cap)
Optional Finisher:
3 sets..
10/10 Single DB Bent over row
10/10 Single leg glute hip extensions
2/9/19
WOD:
As many reps as possible in 16 mins of:
20/15 Row Calories
20 AbMat Sit-ups
3 Strict Ring Muscle-ups
1/9/19
WOD:
'Whiskey Tango Foxtrot'
For time:
Run, 2 miles
60 Back Squats, 1 x / 70% bodyweight (No racks allowed)
60 Kettlebell Swings, 24/16 kg
60 Hand Release Push-ups
(45 min cap)