Friday, February 28, 2020

Saturday 29th February 2020



Hannah Clarke
3 Rounds
  • ·       31 Wall Ball
  • ·       19 Power Cleans (60/40)
  • ·       2 Burpee Box Jump Overs
  • ·       20 KB Swings (24/16)

This is a workout in memory of Hannah Clarke who was killed recently by her husband in a domestic violence attack. Hannah was an active member of the CrossFit community in Queensland and they created this WOD in her honour.

Wednesday, February 26, 2020

Thursday 27th February 2020



Kelly
5 Rounds
  • ·       Run 400m
  • ·       30 Wall Ball (20/14)
  • ·       30 Box Jumps (24/20)


Tuesday, February 25, 2020

Wednesday 26th February 2020



Front Squats (alt goblet squats)
  • ·       3-3-2-2-1-1


4 Rounds
  • ·       30 Squats
  • ·       9 Chin Ups
  • ·       12 KB Twists


Monday, February 24, 2020

Tuesday 25th February 2020



Deadlift
  • ·       4-4-4-4

5 Rounds
  • ·       10 Push Press (40/25)
  • ·       Farmers walk 50m
  • ·       Run 200m


Sunday, February 23, 2020

Monday 24th February 2020



Balance
  • ·       Single leg stand – 3 x 30secs each leg
  • ·       Line walk – forward & back x 3

Single leg Deadlift (KB)
  • ·       3 x 12 each leg

Tabata
8 rounds each – 20secs work, 10secs rest
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats

Max effort each round – score is the lowest set for each exercise

Friday, February 21, 2020

Saturday 22nd February 2020



Paul Penna (mod)
7 Rounds
  • ·       Sprint 100m
  • ·       19 KB Swings (32/24)
  • ·       10 Burpees

Rest 1 min between rounds

Thursday, February 20, 2020

Friday 21st February 2020



Fight Gone Bad
3 Rounds
  • ·       Wall Ball (20/14)
  • ·       Sumo Deadlift High Pull (35/20)
  • ·       Box Jump (24/20)
  • ·       Push Press (35/20)
  • ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).Count total reps completed including calories on rower.

Wednesday, February 19, 2020

Thursday 20th February 2020



Arm Bar Stretch
  • ·       3 x 2 each arm

Back Squats
  • ·       3-3-3-3

Elizabeth
21-15-9
  • ·       Cleans (60/40)
  • ·       Ring Dips


Tuesday, February 18, 2020

Wednesday 19th February 2020



DB Squat Clean Thrusters
  • ·       8-8-8-8

AMRAP 18 mins
  • ·       12 Box Jumps
  • ·       9 Push Ups
  • ·       6 Toes to Bar


Monday, February 17, 2020

Tuesday 18th February 2020



Strict Pull Ups
  • ·       5-5-5-5

DB Floor Press
  • ·       5-5-5-5

Interchange sets of Pull Ups & Presses
Rope Pull to Standing

Helen
3 Rounds
  • ·       Run 400m
  • ·       21 KB Swings
  • ·       12 Pull Ups


Sunday, February 16, 2020

Monday 17th February 2020



Sumo Deadlifts
  • ·       5-5-5-5-5

2 Rounds
  • ·       100m Walking Lunge
  • ·       75 Sit Ups
  • ·       50 Push Press (30/20)
  • ·       25 Sumo Deadlift High Pulls (30/20)


Friday, February 14, 2020

Saturday 15th February 2020



McGhee
AMRAP 30 mins
  • ·       5 Deadlifts (125/85)
  • ·       13 Push Ups
  • ·       9 Box Jumps


Thursday, February 13, 2020

Friday 14th February 2020



Strict Press
  • ·       3-3-3

Push Press
  • ·       3-3-3

Thruster (from rack)
  • ·       3-3-3

Fran
21-15-9
  • ·       Thrusters (40/30)
  • ·       Pull Ups

10 min time cap

Wednesday, February 12, 2020

Thursday 13th February 2020



DB Rows
  • ·       3 x 12

Chin Ups
  • ·       3 x 5

EMOM 12 mins
  • ·       3 Burpees
  • ·       9 Mountain Climbers
  • ·       Sprint driveway

Static Holds – 2 x 1min each
  • ·       Wall Squat
  • ·       Plank (arms extended)
  • ·       Hollow
  • ·       Superman


Tuesday, February 11, 2020

Wednesday 12th February 2020



Band Pull Downs
  • ·       4 sets of 20

Glute Bridges
  • ·       3 sets of 20

WOD
50 Double Unders
Then 3 Rounds
  • ·       20 Sit Ups
  • ·       20 Push Ups
  • ·       20 Twists
  • ·       20 KB Swings

50 Double Unders

Monday, February 10, 2020

Tuesday 11th February 2020



Snatch Grip (wide) Deadlifts
  • ·       3-3-3-3-3

3 Rounds
  • ·       15 Hang Power Snatches (40/25)
  • ·       15 Pull Ups


Sunday, February 9, 2020

Monday 10th February 2020



Front Squats
  • ·       4-4-4-4

4 Rounds
  • ·       20 Walking Lunges
  • ·       30 KB Swings (20/12)
  • ·       40 DB Presses (15/10) – 20 each arm


Friday, February 7, 2020

Saturday 8th February 2020



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.

Thursday, February 6, 2020

Friday 7th February 2020



The 300
  • ·       25 Pull Ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Box Jumps
  • ·       50 Floor Wipers
  • ·       50 KB or DB Clean & Press (16/12)
  • ·       25 Pull Ups


Wednesday, February 5, 2020

Thursday 6th February 2020



Bench Press
  • ·       6-6-6-6

5 Rounds
  • ·       10 Pull Ups (Ring Rows)
  • ·       15 Push Ups
  • ·       30 Double Unders


Tuesday, February 4, 2020

Wednesday 5th February 2020



Sherbie

EMOM 26mins
  • ·       6 Deadlifts
  • ·       8 Sit Ups
  • ·       10 Squats


Monday, February 3, 2020

Tuesday 4th February 2020



Back Squats
  • ·       3-3-3-3

21-18-15-12-9-6-3
  • ·       Overhead Lunges (20/15)
  • ·       Push Ups
  • ·       KB Twists
  • ·       Run driveway between each set


Sunday, February 2, 2020

Monday 3rd February 2020



6 Rounds
  • ·       12 Wall Ball shots
  • ·       12 Toes to Bar
  • ·       12 KB Swings (24/16)
  • ·       12 Box jumps

Finisher
  • ·       Run 3 x 200m
  • ·       Rest 1 min between runs