Friday 1st April 2022

 

Bench Press

• ·       5 x 3 reps

EMOM 15mins

• ·       5 Push ups
• ·       10 Crunches
• ·       15 Squats

Thursday 31st March 2022

 

Mobility

Diane

21-15-9

• ·       Deadlifts (100/65)
• ·       Handstand Push ups

Static holds – 1 min each

• ·       Wall squat
• ·       Hollow – bowl on floor
• ·       L Sit
• ·       Superman
• ·       Chin Over Bar

Tuesday 29th March 2022

 

Strict Press

• ·       4 x 4 reps

4 Rounds

• ·       Run or Row 400m (75 DU’s)
• ·       12 Hang Power Cleans (40/30)
• ·       12 Push Press
• ·       12 Toes to Bar

Monday 28th March 2022

 

Wide Grip Deadlifts

• ·       4 x 5 reps

WOD

• ·       25 Pull Ups
• ·       50 Push ups
• ·       50 KB Twists
• ·       50 KB Swings
• ·       50 Sit Ups
• ·       50 KB Lunges
• ·       25 Burpees

Saturday 26th March 2022

 

Mini Murph

3 Rounds

• ·       Run 400m
• ·       25 Pull Ups
• ·       50 Push ups
• ·       75 Squats

Friday 25th March 2022

 

Arm Bar

• ·       2 Sets of 3 each side

Turkish Get Up

• ·       3 each side

7 Rounds

• ·       7 Single arm KB Swings – right (24/16)
• ·       7 Single arm KB Swings – left
• ·       7 Box Jumps
• ·       7 Pull Ups

Thursday 24th March 2022

 

Push Jerk

• ·       5 x 4 reps

21-15-9

• ·       Sumo Deadlift High Pull
• ·       Ring Dips

Wednesday 23rd March 2022

 

Back Squats

Max Reps at

• ·       80% of 1RM
• ·       70% of 1RM
• ·       60% of 1RM
• ·       50% of 1RM

Rest as required between sets

Finisher

• ·       Run 3 x 400m

Tuesday 22nd march 2022

 

Double KB Cleans

• ·       6 x 6 reps

The Chief

5 cycles of 3min AMRAP

• ·       3 Power Cleans (60/40)
• ·       6 Push ups
• ·       9 Squats

Rest 1 min between rounds

Monday 21st March 2022

 

Deadlift

• ·       3 x 10 reps

4 Rounds

• ·       15 Squats
• ·       12 Shoulder to bar Pull ups
• ·       9 Burpees
• ·       Run 400m

Saturday 19th March 2022

 

Morrison

50-40-30-20-10

• ·       Wall ball
• ·       Box jumps
• ·       KB Swings (24/16)

Friday 18th March 2022

 

Pull Ups (weighted)

• ·       6 x 3 reps

5 Rounds

• ·       15 Push Ups
• ·       20 Step Ups
• ·       25 Knee raises
• ·       Run 100m

Thursday 174th March 2022

 

2 Rounds – Clean & Jerk Ladder

Round 1

• ·       Begin with 4 C&Js in the first minute
• ·       Increase by 1 rep each minute for 9 minutes

Rest 2 mins

Round 2

• ·       Begin with 2 C&Js in the first minute
• ·       Increase by 1 rep each minute for 9 minutes

Wednesday 16th March 2022

 

Deadlift

• ·       4 x 4 reps

7 Rounds

• ·       12 DB Snatches
• ·       Bear Crawl
• ·       Farmers walk

Tuesday 15th March 2022

 

Bench Press

1. ·       4 x 3 reps

AMRAP 15 mins

• ·       Run 200m
• ·       12 KB Swings
• ·       9 Push ups

Monday 14th March 2022

 

CrossFit Open 22.3

• ·       21 Pull Ups
• ·       42 Double Unders
• ·       21 Thrusters (43/29)
• ·       18 Chest to Bar Pull Ups
• ·       36 Double Unders
• ·       18 Thrusters (51/34)
• ·       15 Bar Muscle Ups
• ·       30 Double Unders
• ·       15 Thrusters (61/38)

12min time cap

Scaled Option

• ·       Jumping Pull Ups
• ·       Pull Ups
• ·       Chest to Bar Pull Ups
• ·       Thrusters 29/20, 38/25, 47/29

Lots of other options

Saturday 12th March 2022

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Friday 11th March 2022

 

5 Rounds

• ·       20 DB Snatches
• ·       16 Crunches – knee to opposite elbow
• ·       12 Pull Ups
• ·       8 Dips
• ·       Farmers walk

At Home

5 Rounds

• ·       20 Jumping Lunges or Step Ups
• ·       16 Crunches
• ·       12 Push Ups
• ·       8 Dips
• ·       Run 100m

Thursday 10th March 2022

 

Front Squats

• ·       4 x 3 reps

4 Rounds

• ·       15 Thrusters (30/20)
• ·       10 Pull Ups
• ·       Sprint 40m

 

At Home

4 Rounds

• ·       15 Squat Jumps
• ·       10 Push ups
• ·       Sprint

Finisher

• ·       3 x 200m at ¾ pace

Wednesday 9th March 2022

 

Pull Ups (weighted if possible)

• ·       4 x 8 reps

3 Rounds

• ·       Run 200m
• ·       30 Overhead Lunges (15/10)
• ·       20 Push Ups
• ·       10 Knee to Elbow (floor crunches)

 

At Home

Same as above, just hold arms extended over head for lunges. 200m is ANZAC park picnic tables to Boatshed and back

Monday 7th March 2022

 

CrossFit Open 22.2

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

• ·       Deadlift (102/70)
• ·       Burpees over bar

 

At home workout

5 Rounds

• ·       10 Push ups
• ·       20 Mountain Climbers
• ·       30 Squats

Closed for the week

 Many will have received a txt from Lynn by now but for those who may not have or we didn't have your number.

Graeme developed some cold symptoms on Saturday afternoon & to be safe did a rapid test, unfortunately with a positive result. He's had a PCR test this morning to check (waiting on result). The symptoms are very mild so hopefully over quickly but he has to isolate for the week unless the PCR is negative.

So there will be no gym this week. We will post some at home workouts to do as we did during lock down.

For those doing the Open, Lynn will open the gym on Monday afternoon for you to judge each other and we'll work something out form there.

Friday 4th March 2022

 

Push Press

• ·       5 x 3 reps

5 Rounds

• ·       10 DB Presses
• ·       15 Sit Ups
• ·       20 Overhead Lunges
• ·       25 Double Unders (or Jumping Jacks or run if it’s dry)

Thursday 3rd March 2022

 

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.

Wednesday 2nd march 2022

 

Power Cleans

• ·       5 x 3 reps

4 Rounds

• ·       12 Wall ball
• ·       12 Shoulder to Bar Pull ups
• ·       12 Toes to Bar
• ·       12 Squat Jumps