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WOD-Thursday 31 July, 2014

FITNESS
8:00 EMOM of:
3 Squats + 3 WBS + 3 Squats
WOD
20:00 AMRAP of:
3 Front Squats 20/15
6 Push Press
9 WBS

RISE
Speed power plyo
End with 20mins SLEDS

PERFORMANCE
Position 1-2-3 warm up Clean
20 mins to find 1 RM Clean
AMRAP Rope Climb 3 mins
WOD
5 Rope Climbs
5 Clean and jerk 60/40
4 Rope Climbs
4 Clean and jerk70/50
3 Rope Climbs
3 Clean and jerk 80/55
2 Rope Climbs
2 Clean and jerk 90/65
1 Rope Climbs
1 Clean and jerk 100/70
Athlete must load their bar for each lift


 

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WOD-Wednesday 30 July, 2014

FITNESS
8:00 EMOM of:
Odd: 12 Box Jumps
Even 10 Burpees
WOD
7 RFT of:
7 Box Jumps
7 Burpees
7 KBS 24/16

RISE
1 X ME push ups
3X5 Strict pull ups as (heavy as possible or bands if needed)
Skill- rope climb
WOD- 20min amrap
800m run
1 rope climb
20 kb goblet squats 

PERFORMANCE
Upper Pole Mobility and activation
A1 5×1 Split Jerk
A2 5×6 Strict Pull up/C2B
WOD
Mary
20 min AMRAP
5 HSPU
10 Pistols
15 Pull ups


 

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WOD-Tuesday 29 July, 2014

FITNESS
For time, In teams of 2: 1 work, 1 rest
100 Ring Rows
100 Kettlebell Swings
100 Double Unders
100 Front Squats 30/25
Block Run

RISE
Skill – ring pushup, O/H squat
Activation- hollow/ reverse hollow X3 of 30sec each
mini V pumps / Shotguns X3 of 10-15 reps each
Sliders 2-3X 20m
WOD 1) 12min amrap
5 ring pushups
10 O/H squats (bar/stick)
15 burpees
rest 5mins
WOD 2) 8min amrap Repeat WOD 1
rest 3mins
WOD 3) 5min amrap Repeat WOD 1

PERFORMANCE
Position 1-2-3 warm up snatch
20 mins to find 1 RM snatch
Muscle up Tech
Wod
Amanda
9-7-5
Snatch
Muscle up


 

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WOD-Monday 28 July, 2014

FITNESS
Thruster Efficiency / Movement
WOD
Six sets for times of:
Thrusters x 10
Sit-ups x 10
Pushups x 10
Rest 3:00

RISE
20min Hang clean (add moderate load)
5X5 Position 1
5X5 Position 2
WOD  Tabata
Hang clean 30/40kg
Front Squats
Push press
burpee
shot guns

PERFORMANCE
Athlete warm up and plyos
20 mins to find a 1 RM Front Squat
Wod 1 50 C2B – 4 min cut off 10 burpees every time you
come off the bar (completed at end of session)
Rest 3mins
Wod 2
4 min Ladder
Thuster 60/40
C2B
3 min rest
Wod 3
3 rounds 1 min per station and rest 1 min at the end of
every 3 exercise
Box jumps ME 1 min x 3
Burpee C2B pull ups
Front squat bar

 

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WOD-Saturday 26 July, 2014

8am WOW SESSION

9am Cafe Breakfast & LIVE STREAMING of Crossfit 2014 World Games


 

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WOD-Friday 25 July, 2014

FITNESS/RISE/PERFORMANCE
AT
7 rounds: Work 2 Mins, Rest 4 Mins
20 wall balls
20 Dynamic lunges
ME 10m shuttles on track


 

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