Posts tagged weight loss
Workouts October 23 - 28

Monday

Warm Up
3 Rounds
5 Passovers
5 Squat Passovers
5 Prone Passovers
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance


A/  Skill
Snatch
EM x 15
2 x BTN SG Push Press + Snatch Balance* 3 second hold in catch. 

B/AMRAP 8
10 C2B Pull Ups
12 OHD Squats 40/27.5

*Scale to Pull Ups/ jumping Pull Ups  as req


Tuesday

Warm Up
Coaches Choice


A/5 RFT
40/30  Cal Row
30 Wall Balls
20 Burpees
*35 min Cap


Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position


A/  Skill
Clean & Jerk
EM x 15
2 x BTN Split Jerks * 3-second hold in catch
-take from rack

B/4 RFT
12 Hang Squat Cleans  60/42.5
8 Bar Muscle Ups

*Scale jumping bar Muscle Ups
12 Min time Cap


Thursday

Warm Up
3 Rounds
100m SA farmers Carry 50/side
200m Row @3
10 Alt T Push Ups


A/Rope Climb Skills
Feet Progressions

B/ Teams of 3
AMRAP 20
Teams of 3
P1. 20/14 Cal Bike
P2. 400/300m Run
P3. Rope Climbs.

Score is rope climbs completed


Friday

Warm Up
3 Rounds
10 Passovers
10 Alt Shoulder Taps
30 sec Double KB Overhead Hold


A/For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 70/50
20 jerks 70/50
10 push presses 70/50
* Scale weight to 80% off 1RM


Re Test Week October 9 - October 14

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups
A/
AMRAP 9
10 DB Squat Cleans 40/25
15 Pull Ups *  
20 Sit Ups
into
AMRAP 9
10 Cal Bike
15 Push Ups
20 Squats

Score total reps
*Scale to jumping pull ups.
 

Tuesday

Warm Up
Durante Core
A/
5 RFT
400m Run
20 Wall Balls 20/14
10 Burpee Box Overs 24/20

35 min time Cap
 

Wednesday

Warm Up
Coaches Choice


A/ 
Partner WOD
For Time
100 Double Unders
1000m Row
150 Double Unders
1500m Row
200 Double Unders
2000m Row

*Partition as req
35 min time cap
 

Thursday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/Re - Testing
Build to a Push Press 3 RM in 15 mins

B/Testing
“Grace”
For Time
30 Ground to Overhead 61/43kg

5 minute cap
*members to judge and count each other’s reps
https://youtu.be/mqnF7j9coes
 

Friday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/Re -  Testing
Build to a Front Squat  3 RM in 15 mins

B/ Testing
For Time
30 Back Squats 60/42.5
20 Squat Cleans
10 Overhead Squats

8 minute time Cap
*Bar starts from ground. No rack
 

Workouts October 3 - October 6
tumblr_omqtxl9hHD1r64bp4o1_500.jpg

Monday

Public Holiday Closed - Enjoy and easy day off or get active and sweaty outdoors.


Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups

A/E2M x 5
5 x Push Press @ add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x BB Bent Over Row
B3/ Rest

C/ CrossFit Team series event 5
AMRAP 10
3-6-9-12-15 etc synchronized burpee box jump-overs
3 synchronized deadlifts 102/70 

*Scale to burpee box step overs and deadlifts to 70/48
https://games.crossfit.com/workouts/teamseries/2017/5
 

Wednesday

Warm Up
Durante Core

A/ Kipping Pull Up
-Active shoulders
- Beat Swing
- Beat swing + Pull
- Band spotted Kip
-Kipping Pull Up
-Butterfly Pull Up

B/ CrossFit team series Event 8
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

25 minute Cap
https://games.crossfit.com/workouts/teamseries/2017/8 


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch

A/E2M x 5
5 x Front Squats @ add weight from last week

EM x 9
B1/ 10 x cyclist squats
B2/ 20m Walking lunges
B3/ rest

C/ 21-15-9 Dumbbell snatches 22.5/15
Bar muscle-ups 

*Scale to C2B, Pull Ups or Jumping Pull ups
15 min time cap
 

Friday

A/ 
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

https://games.crossfit.com/workouts/teamseries/2017/7
 

Workouts September 18 - September 24

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups 

+ Strict Ring Muscle Up practice & Demo

A/ For Time
500m Row
400m Run
30 AKB Swings 24/16
20 Burpee Box Overs 24/20
10 Ring Muscle Ups* 
-Rest 3 mins then repeat in reverse order

*24 Min Time Cap
*Scale to Ring pull throughs

Finisher
For Time
100 Alternating Hip Drop and rotations
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ 70% 3RM add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x Banded Face Pulls
B3/ Rest

C/ 8 min
For Time
30-20-10 reps for time of:
Sit-ups
Toes-to-bars
Wall-balls
 

Wednesday

Warm Up
Durante Core

A/ Skills
Double Unders

B/ AMRAP 20
10 Deadlift 110/75
20/15 Cal Bike
10 Shoulder to overhead 60/42.5
30 Double Unders

*Bar should be heavy


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ 70% 3RM add weight from last week

B1/ DBall KB Front Rack walking Lunges 20 mtrs AHAP
B2/ 10-15 DB Kettlebell Overhead squats

C/ AMREP 7
100 Double KB Clean and Jerks 48/32
Then AMREP Burpees with remaining time
 

Friday

Warm Up
Coaches Choice


A/ “Nibs RANDY”
Partner Hero WOD

For TIme
27 Cal Row each
Then
“Randy”
75 Power Snatches each (partition as required)
then
51 Syncro Sit Ups