Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Snatch/Power Snatch
Find 3rm
WOD 3 Rounds
30 Pullups
15 Thrusters
9 Push Press Each
400m Run
*Partition Pullup reps as needed, but only one person on bar at once (30 reps total)
*Partition Thrusters as needed within Team (15 reps total)
*Bar cant touch the ground once Thrusters are started until last Push Press is completed
*9 Push presses each (NO PARTIONING)
*Start run together, but first Team member back can begin Pullups.
Post loads/time to comments
Thursday, September 30, 2010
Wednesday, September 29, 2010
29/9/2010
Hanging out at CrossFit St Mary's again, this time with some CFS athlete's James & Nathan. When you join CFS your fees cover you to train at CrossFit Penrith as well.One skill your good at.
WOD 5 Rounds Each
Max Rep Deadlifts 120/80 (Int 100/70) 80/50
Max Rep Burpees
*Only One person to complete Deadlifts
*Both Team members to complete burpees at same time.
*Strategise who starts Deadlifts & who needs a rest before burpees etc.
*Record reps from all rounds to get score
Post to comments
Tuesday, September 28, 2010
28/9/2010
Strength
Front Squat
5-3-1
WOD 3 Rounds for time
2 Rounds of Cindy
10 Ring Dips/Team member
10 Box Jumps/Team member
Cindy=
5 pull up
10 push ups
15 squats
*Both Team members can work at same time during Cindy
*Only one Team member can work Dips at any time, but can partition reps.
*As long as both Team members do 10 reps each
*Same for Box Jumps
Post loads/times to comments
Front Squat
5-3-1
WOD 3 Rounds for time
2 Rounds of Cindy
10 Ring Dips/Team member
10 Box Jumps/Team member
Cindy=
5 pull up
10 push ups
15 squats
*Both Team members can work at same time during Cindy
*Only one Team member can work Dips at any time, but can partition reps.
*As long as both Team members do 10 reps each
*Same for Box Jumps
Post loads/times to comments
Monday, September 27, 2010
REST DAY
For those coming in to CFS
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Power Clean/Front Squat or
Squat Clean
3-3-3
WOD-Teams of 2
AMRAP 20min
12 KB Swings 24/16kg
10 Wall Balls 5kg-10ft/5kg-8ft
8 KTE
1/2 Gasser
* One person working for swings, wall balls, KTE. Perform kettlebell swings and then swap, team mate then performs swings. This continues through Swings, Wall Balls & KTE.
* If one team mate doesn't perform unbroken reps for swings, wall balls or KTE's then their team mate will perform 5 box jumps.
Post loads/rounds to comments
Friday, September 24, 2010
24/9/2010
Strength Power Snatch5-5-5
WOD-Teams of 2
4 Rounds
2 Barbell Complex Each 60/40 (Int 45/30)
6 C2B Pull Ups Each
Barbell complex= 2 Power Cleans, 4 Front Squats, 2 Push Press
* After each team member performs 1 Barbell Complex they hand the bar over to their team mate to perform 1 barbell complex and continue until they have completed 2 barbell complexes each. If the barbell is dropped before they finish their 2 complexes each they start the complex again from the begining.
* Chest to Bar Pullups can be done at the same time.
Post loads/time to comments
Thursday, September 23, 2010
Rest Day
For those coming in to CFS
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlifts
5-5-3
WOD 20min AMRAP
Start with a 1000m run
5 Burpees each
7 Ring Dips each
9 Two person Deadlifts @ 140/100
*Both team members start & finish run together
*Both team members can perform burpees at same time
*Only 1 team member can perform Dips at one time
Post loads/rounds to comments
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlifts
5-5-3
WOD 20min AMRAP
Start with a 1000m run
5 Burpees each
7 Ring Dips each
9 Two person Deadlifts @ 140/100
*Both team members start & finish run together
*Both team members can perform burpees at same time
*Only 1 team member can perform Dips at one time
Post loads/rounds to comments
Wednesday, September 22, 2010
22/9/2010
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Power Cleans
5-3-3
WOD
30-20-15 (Hang Power Clean)
15-12-9 (Walking Overhead Lunge* 20/10 +Toes 2 Bar)
*Hang power Cleans can be partitioned in any rep range but only one athlete to be working at once) 30-20-15 is total reps/team of 2.
*Walking Overhead Lunges & T2B can be performed with both athletes working at once. 15-12-9 is total reps/person
Post loads/times to comments
Strength
Power Cleans
5-3-3
WOD
30-20-15 (Hang Power Clean)
15-12-9 (Walking Overhead Lunge* 20/10 +Toes 2 Bar)
*Hang power Cleans can be partitioned in any rep range but only one athlete to be working at once) 30-20-15 is total reps/team of 2.
*Walking Overhead Lunges & T2B can be performed with both athletes working at once. 15-12-9 is total reps/person
Post loads/times to comments
Tuesday, September 21, 2010
21/9/2010
Mobility WOD: http://mobilitywod.blogspot.com/
WOD#1
10-9-8-7-6-5-4-3-2-1
KB Swings/Hover
100m Sprint
*One person swings whilst their partner holds a Hover, If the hips rise or dip during the hover the Reps of the swings dont count.
*When the person swinging completes reps, they then swap.
*Once both team members complete reps they go on the 100m sprint together.
WOD#2
10-9-8-7-6-5-4-3-2-1
Wallballs/Pushups
200m sprint
*One person does 10 Wallballs whilst your partner does 10 Pushups, then both go on 200m run
*Upon returning, the person who completed the Pushups will know do 9 Wallballs, whilst their partner does 9 Pushups then when both finished will start run together.
*This is rotated until finished.
WOD#1
10-9-8-7-6-5-4-3-2-1
KB Swings/Hover
100m Sprint
*One person swings whilst their partner holds a Hover, If the hips rise or dip during the hover the Reps of the swings dont count.
*When the person swinging completes reps, they then swap.
*Once both team members complete reps they go on the 100m sprint together.
WOD#2
10-9-8-7-6-5-4-3-2-1
Wallballs/Pushups
200m sprint
*One person does 10 Wallballs whilst your partner does 10 Pushups, then both go on 200m run
*Upon returning, the person who completed the Pushups will know do 9 Wallballs, whilst their partner does 9 Pushups then when both finished will start run together.
*This is rotated until finished.
Monday, September 20, 2010
20/9/2010
Strength
Front Squat
5-3-3
WOD 15min AMRAP
20 Burpees
10 Thrusters 60/40
5 Push Press/Jerk 60/40
*Both Team members can be working at same time on Burpees to accumulate 20 as a team
*Only one team member can work during Thrusters or Overhead work.
Post loads/rounds to comments
Front Squat
5-3-3
WOD 15min AMRAP
20 Burpees
10 Thrusters 60/40
5 Push Press/Jerk 60/40
*Both Team members can be working at same time on Burpees to accumulate 20 as a team
*Only one team member can work during Thrusters or Overhead work.
Post loads/rounds to comments
Saturday, September 18, 2010
Team Training
Todays WOD is from the "Weekend Warrior Series" which has started in Northern California, USofA. Read more http://www.weekendwarriorseries.com/
The WOD
10 Pull-ups (Chest to bar for men/chin over bar for women)
-- 15 Burpees
-- 20 Kettlebell Swings (2 pood/1.5 pood)
-- 25 Box Jumps (28”/24”)
Done team style: one person at a station, no rotating stations until everyone completes the reps at each station.
Team CFO finished first with a time of 15:24!
Post to comments
The WOD
10 Pull-ups (Chest to bar for men/chin over bar for women)
-- 15 Burpees
-- 20 Kettlebell Swings (2 pood/1.5 pood)
-- 25 Box Jumps (28”/24”)
Done team style: one person at a station, no rotating stations until everyone completes the reps at each station.
Team CFO finished first with a time of 15:24!
Post to comments
Friday, September 17, 2010
17/9/2010
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
OHS
5-5-3
WOD-Teams of 2
4 Rounds
10 OHS 55/40kg
5 Muscle Ups
10 Burpees
*Only one person working at one time for the OHS & Muscle Ups, can work together on burpees.
Post loads/time to comments
OHS
5-5-3
WOD-Teams of 2
4 Rounds
10 OHS 55/40kg
5 Muscle Ups
10 Burpees
*Only one person working at one time for the OHS & Muscle Ups, can work together on burpees.
Post loads/time to comments
Thursday, September 16, 2010
HELEN
Farewell Helen. All of CFP & CFS wish you all the best in your new journey Mobility WOD: http://mobilitywod.blogspot.com/
WOD
Helen (3 Rounds for time)
400m Run
21 KB Swings 24/16
12 Pull Ups
*Everyone in Team must start run together
*Designated reps are per Team member
*Only one person can be working
*Can partition reps but every athlete must perform there designated reps before moving to next exercise
*Exercises must be performed in order as above
Post times & numbers in Team to comments
Wednesday, September 15, 2010
Rest Day
For those coming in to CFS
Mobility WOD: http://mobilitywod.blogspot.com/
Skills/Strength
Max L sit (3 attempts)
Pistol Squats (Max reps in 3min)
WOD (In Pairs)
Perform 4 cycles of 5min AMRAPs with 2min of recovery between "All out efforts"
5min AMRAP
10 Box Jump 24/20
8 Wall Ball
6 Power Clean 70/45
Rest 2min then repeat, for 4 cycles
*Both athletes can be working at once, but only one athlete per exercise.
*You can stop your reps & (call your partner through, golf etiquette style) if theres a bottle neck
*Combined rounds & reps per team is you score.
Mobility WOD: http://mobilitywod.blogspot.com/
Skills/Strength
Max L sit (3 attempts)
Pistol Squats (Max reps in 3min)
WOD (In Pairs)
Perform 4 cycles of 5min AMRAPs with 2min of recovery between "All out efforts"
5min AMRAP
10 Box Jump 24/20
8 Wall Ball
6 Power Clean 70/45
Rest 2min then repeat, for 4 cycles
*Both athletes can be working at once, but only one athlete per exercise.
*You can stop your reps & (call your partner through, golf etiquette style) if theres a bottle neck
*Combined rounds & reps per team is you score.
Tuesday, September 14, 2010
14/9/2010
James & Nathan doing 2 man deadliftsStrength
Deadlift
5-5-5
WOD 12 min AMRAP
5 Deadlifts 100/80
10 Ring Dips & 5 Burpees
*Deadlifts are done with 2 people on bar at once
*One person performs Dips whilst partner does burpees, then they switch
Post loads/rounds to comments
Monday, September 13, 2010
13/9/2010
Mobility WOD: http://mobilitywod.blogspot.com/
WOD 6 Rounds
10 Squat Clean 60/40
12 Shoulder to Overhead 60/40
15 C2B Pull-Ups
200m Run
*In Pairs & can share reps anyway you wish in order to complete.
*Only one person can be working at one time.
*Both partners must start run at same time.
*Squat Cleans cant re commence till both team members are back in the Box from run.
Post times to comments
WOD 6 Rounds
10 Squat Clean 60/40
12 Shoulder to Overhead 60/40
15 C2B Pull-Ups
200m Run
*In Pairs & can share reps anyway you wish in order to complete.
*Only one person can be working at one time.
*Both partners must start run at same time.
*Squat Cleans cant re commence till both team members are back in the Box from run.
Post times to comments
Sunday, September 12, 2010
12/9/2010
One of my favourite CrossFitters, Freddy Camacho of CrossFit OneWorld is now a rotational writer for http://www.sicfit.com/ go check the blog portion of the site to see the posts of the all the other rotational bloggers. Heres the link to Freddys first blog http://sicfit.com/blog/15616-The-Tactical-CrossFitter
Mobility WOD: http://mobilitywod.blogspot.com/
WOD 3 Rounds
Run 400m
Row 500m
Or make up a workout you missed through the week.
Post to comments
Mobility WOD: http://mobilitywod.blogspot.com/
WOD 3 Rounds
Run 400m
Row 500m
Or make up a workout you missed through the week.
Post to comments
Friday, September 10, 2010
10/10/2010
3, 2, 1 GOOverhead Squat
5-5-5
WOD-Teams of 2
2 Rounds of the following Cycle:
In 5 minutes
Run 400m
Max Reps OHS 50/35 (Reps = score)
Rest 2 minute
In 5 minutes
Run 400m
Max Reps Toes 2 Bar (Reps = score)
Rest 2 minute
Rules-Both athletes go on the run but dont need to finish together, once 1 athlete is back they can start on the OHS or T2B. Both athletes complete as many reps within remaining time before the rest period.
Scoring- Total number of reps for OHS & Toe's 2 Bar combined.
Post loads/time to comments
Thursday, September 9, 2010
9/9/2010
Strength
Front Squat
5-3
WOD-Teams of 2
(2 Rounds each)
Overhead walking lunges 20/10kg
40 Double Unders
20 Situps
10 Ring Push Ups
Rules-Athlete A performs overhead walking lunges until Athlete B completes D/U, Sit Ups & Ring Push Ups. Then they swap.
Scoring- Complete the maxing amount of reps of lunges in the minimum amount of time(reps per second).
Post loads/time to comments
Front Squat
5-3
WOD-Teams of 2
(2 Rounds each)
Overhead walking lunges 20/10kg
40 Double Unders
20 Situps
10 Ring Push Ups
Rules-Athlete A performs overhead walking lunges until Athlete B completes D/U, Sit Ups & Ring Push Ups. Then they swap.
Scoring- Complete the maxing amount of reps of lunges in the minimum amount of time(reps per second).
Post loads/time to comments
Wednesday, September 8, 2010
8/9/2010
Congratulations to Justine aka Xena on taking her first step tonight towards coaching CrossFit Athletes.Pictured relaxing at the end of the WOD, new to the box Justin finishes off his swings, Nathan laying, he is done for the night.
(In Pairs)
5 Muscle Ups (Each)
30 Wall Balls
40 KB Swings 24/16
Rules-Both athletes can work at same time during Muscle Ups. Only one athlete can work at one time during Wall Balls & KB Swings, however reps can be partitioned but 15 Wall Balls must be performed in total for each athlete & 20 swings each.
Scoring- For time.
Post time to comments
Tuesday, September 7, 2010
Rest Day
Strength
Push Press
5-5-5or more
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
Jerk
3-3or more
1st working set @ 80% 1rm
2nd working set @ 90% 1rm
WOD 15min AMRAP
Max rep Pull Ups
Max rep Strict Press 50/35
100m Run
*2 People can be working at once, but only one person can be doing either Pull Ups or Press.
*Both athletes must start & finish run together before starting Presses or Pulls again.
*Record total reps for Pull Ups & Strict Press for each round.
Post loads/reps to comments
Push Press
5-5-5or more
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
Jerk
3-3or more
1st working set @ 80% 1rm
2nd working set @ 90% 1rm
WOD 15min AMRAP
Max rep Pull Ups
Max rep Strict Press 50/35
100m Run
*2 People can be working at once, but only one person can be doing either Pull Ups or Press.
*Both athletes must start & finish run together before starting Presses or Pulls again.
*Record total reps for Pull Ups & Strict Press for each round.
Post loads/reps to comments
Monday, September 6, 2010
6/9/2010
Strength
Squat Clean
5
5
5
WOD-ALL IN
"Lizzie"
12-9-6-3
Power Cleans 84/50
Ring Dips
Rules- All team members must complete their 12 reps of power cleans before moving onto the ring dips. When all team members finish their ring dips then move as a team back to the power cleans for the round of 9 until all rounds and reps are completed in this fashion.
Scoring- For time.
Post loads/time to comments
Saturday, September 4, 2010
Team Training
WOD #1
*In pairs (mixed sex if possible) The clock continues to run after every round. Fast transitions will be rewarded, as will the organised.
*Only one person to be working at any time. Share the workload as you see fit.
With a 21 min clock
7 min AMRAP
10 Push Press (40/30)
20 Pullups
30 Box Jumps
7 min AMRAP
10 Hang Power Clean (40/30)
20 Pushups
30 Squats
7 min AMRAP
10 Sumo Deadlift High Pull (40/30)
20 Wallballs
30 Situps
Rest 15min
WOD #2
Pick a new partner.
Every minute on the minute.
At minute 1, perform 1 KB Swing & 1 Burpee, the second minute your partner will do 2 swings & 2 burpees, the 3rd minute you will do 3 swing & 3 burpees etc etc, until time doesnt allow your team to complete in time.
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*In pairs (mixed sex if possible) The clock continues to run after every round. Fast transitions will be rewarded, as will the organised.
*Only one person to be working at any time. Share the workload as you see fit.
With a 21 min clock
7 min AMRAP
10 Push Press (40/30)
20 Pullups
30 Box Jumps
7 min AMRAP
10 Hang Power Clean (40/30)
20 Pushups
30 Squats
7 min AMRAP
10 Sumo Deadlift High Pull (40/30)
20 Wallballs
30 Situps
Rest 15min
WOD #2
Pick a new partner.
Every minute on the minute.
At minute 1, perform 1 KB Swing & 1 Burpee, the second minute your partner will do 2 swings & 2 burpees, the 3rd minute you will do 3 swing & 3 burpees etc etc, until time doesnt allow your team to complete in time.
Post to comments
Friday, September 3, 2010
3/9/2010
Strength
Power Snatch 5-5-5
OHS 5-5
WOD-In 2's
42-30-18
Push Up (2010 Games Standard)
Power Snatch 40/30kg
KTE
Rules
Athletes A and B can share the reps however they choose.
Scoring
For Time. Fastest team to complete the designated reps wins.
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Power Snatch 5-5-5
OHS 5-5
WOD-In 2's
42-30-18
Push Up (2010 Games Standard)
Power Snatch 40/30kg
KTE
Rules
Athletes A and B can share the reps however they choose.
Scoring
For Time. Fastest team to complete the designated reps wins.
Post load/time to comments
Thursday, September 2, 2010
2/9/2010
Wall Ball targets are upAccuracy, 1 of 10 physical elements we train for in CrossFit
Weighted Dips
5-5-5
Weighted Pull Ups
3-3
WOD
Teams of 2 (Mixed sex if poss)
4 Stations of;
Wall Balls
Deadlifts 80/60
Ring Dips
Air Squats
*Partner A performs reps whilst partner B sprints 150m. Then they switch & partner B performs reps, whilst partner A sprints.
*Each Team will perform 2 circuits at each station, then rotate to the next.
*Keep score of combined reps at each station.
*The focus on this WOD is conditioning, BUT BRAGGING rights will be on the line for the Team that completes it the quickest & also has the MOST reps!
Post loads/times/reps to comments
Wednesday, September 1, 2010
Spring Is Here!
Strength
Push Press
5-5-5
Push Jerk
5-5
WOD
*Partner A completes as many reps as possible while Partner B Holds an Isometric squat. If Partner B raises up from the squat or sacrifices depth then the Partner A and B switch. Now Partner B will be performing the exercise listed as partner A holds the squat.
Exercise;
50 Power Cleans 40/30
*Partner A completes as many reps as possible while Partner B Holds an Isometric back plank. If Partner B hips fall below a rigid plank position then Partner A and B switch. Now Partner B will be performing the exercise listed as partner A holds the plank.
Exercise;
50 Pull Ups
50 Sit Ups
* Partner A completes as many reps as possible while Partner B runs 200M . Upon Partner B return Partner A will now take off for a 200M and B will perform the exercise. Rotate as needed until all repetitions are accomplished.
Exercise;
100 Burpees
Post loads/time to comments
Push Press
5-5-5
Push Jerk
5-5
WOD
*Partner A completes as many reps as possible while Partner B Holds an Isometric squat. If Partner B raises up from the squat or sacrifices depth then the Partner A and B switch. Now Partner B will be performing the exercise listed as partner A holds the squat.
Exercise;
50 Power Cleans 40/30
*Partner A completes as many reps as possible while Partner B Holds an Isometric back plank. If Partner B hips fall below a rigid plank position then Partner A and B switch. Now Partner B will be performing the exercise listed as partner A holds the plank.
Exercise;
50 Pull Ups
50 Sit Ups
* Partner A completes as many reps as possible while Partner B runs 200M . Upon Partner B return Partner A will now take off for a 200M and B will perform the exercise. Rotate as needed until all repetitions are accomplished.
Exercise;
100 Burpees
Post loads/time to comments
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