Friday 31st May 2019

Kalsu – inside out

• ·       100 Burpees
• ·       Every minute do 5 Thrusters (60/40)

Decline Ring Rows

• ·       5 x 8

Curls

• ·       5 x 8

Thursday 30th May 2019

AMRAP 18 mins

• ·       4 Shoulder to Bar Pull Ups
• ·       12 DB Snatches (alternating)20/15
• ·       16 DB Overhead Lunges

Wednesday 29th May 2019

EMOM 8 mins each exercise, 1 min rest between each

• ·       12 Wall Ball
• ·       12 Push Press
• ·       12 Box Jumps
• ·       12 Toes to bar

Tuesday 28th May 2019

Sumo Deadlifts

• ·       4-4-4-4-4

Run 750m

• ·       15 x 50m Shuttle sprints
• ·       Every 50m do 5 Burpees

Monday 27th May 2019

Front Squats

• ·       4-4-4-4

7 Rounds

• ·       12 Pull Ups
• ·       12 Dips
• ·       12 Goblet Squats
• ·       12 Toes to wall

Saturday 25th May 2019

Eva

5 Rounds

• ·       Run 800m (block)
• ·       30 KB Swings
• ·       30 Pull Ups

Scaled options

• ·       3 Rounds
• ·       Reduce KB Swings & Pull Ups

Friday 24th May 2019

Linda (the 3 bars of death)

10-9-8-7-6-5-4-3-2-1

• ·       1 ½ Bodyweight Deadlift
• ·       Bodyweight Bench Press
• ·       ¾ Bodyweight Clean

Thursday 23rd May 2019

AMRAP 25 mins

• ·       50 Air Squats
• ·       40m sprint (driveway)
• ·       30 Sit Ups

Finisher

• ·       3 x 8 Curls
• ·       3 x 8 Skull crushers

Wednesday 22nd May 2019

Back Squats

• ·       4-4-4-4

7 Rounds

• ·       12 Hang Power Cleans (30/20)
• ·       12 HR Push Ups
• ·       12 Windscreen wipers (Bar)

Monday 20th May 2019

Pull Ups

• ·       4-4-4-4

6 Rounds

• ·       12 Russian KB Swings
• ·       12 Plate Sit Ups

Finisher

• ·       30 KB Twists

Saturday 18th May 2019

½ Tripple 3 (mod from CrossFit Games 2014)

• ·       Row 1500m
• ·       150 Double Unders (300 skips)
• ·       Run 3 laps of the block

Friday 17th May 2019

Back Squats

• ·       3-3-3-3

4 Rounds

• ·       15 Box Jumps
• ·       12 KB Swings
• ·       9 Burpees

Thursday 16th April 2019

Cindy

AMRAP 20 mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Wednesday 15th April 2019

Arm Bar

• ·       5-5-5 each arm

5 Rounds

1 min at each station for max reps

• ·       DB Snatches
• ·       Knee to elbow
• ·       DB Press

Rest 1 minute between rounds

Tuesday 14th May 2019

Push Jerk

• ·       2-2-2-2-2

5 Rounds

• ·       2 Wall walks
• ·       8 DB Step Ups
• ·       12 Burpees
• ·       40m Farmers walk

Monday 13th May 2019

The Bear Complex

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.

Saturday 11th May 2019

Brenton

5 Rounds

• ·       Bear Crawl 100 feet
• ·       Standing Broad Jump 100 feet
• ·       Do 3 burpees every 5 broad jumps

Friday 10th May 2019

Push Press

• ·       8-8-8-8-8

8 Rounds

• ·       Sprint 40m
• ·       8 KB Swings
• ·       8 Push Ups
• ·       8 Toes to bar
• ·       40 Double Unders

Thursday 9th May 2019

Band Rows

• ·       5 x 10

Deadlift

• ·       5,3,3,2,2,1,1,1

Shuttle sprint intervals

• ·       5 sets of 30secs work & 15 secs rest

Tuesday 7th May 2019

Morrison

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings

Monday 6th May 2019

Back Squats

• ·       6-6-6-6

EMOM 8 mins

• ·       3 Deadlifts
• ·       3 Hang Power Cleans
• ·       3 Push Jerks

Grace

• ·       30 Clean & Jerks (60/40)

Saturday 4th May 2019

Down Under Individual Event 7 (Mod)

• ·       10 Shoulder to bar pull ups
• ·       21 Toes to Bar
• ·       7 Pistols each leg (14 total)
• ·       10m OH Walking Lunge (DB)
• ·       8 STB Pull Ups
• ·       15 Toes to Bar
• ·       5 Pistols each leg
• ·       10m OH Lunge
• ·       6 STB Pull Ups
• ·       9 Toes to Bar
• ·       3 Pistols each leg
• ·       10m OH Lunge

Friday 3rd May 2019

Bench Press

• ·       6-6-6-6

21,18,15,12,9,6,3

• ·       Burpees
• ·       Pull Ups
• ·       Sit Ups
• ·       Step Ups

Thursday 2nd May 2019

DB Rows

• ·       3 x 5 (each arm)

Glute Bridges

• ·       3 x 8

Deadlifts

• ·       3-3-3-3-3

3 Rounds

• ·       20 Walking Lunges
• ·       30 Single arm DB Thrusters
• ·       40 Double Unders