29/12/2010

Strength
OHS
3-3-3
Perform Handstand holds (20sec) after every set of OHS, warm up sets as well

WOD-Individualy or Teams of 2
21-15-9 (x2 for teams)
Thrusters 40/30kg
Box Jumps 24/20

*Partition thrusters anyway
*21-15-9 Box Jumps Each alternating every rep

Stabilization
3 Max Reps Ring Dips (If more than 15 reps add weight)

Post loads/time to comments

23/12/2010

Skills
Handstand Push Ups, Holds
+
Something that needs work

WOD (Complete as an individual or pairs)
MAX Rounds in 6min
Rest 2min & Repeat for 3 Cycles

7 Wall Ball
10 Ring Dips (For pairs) 5 as Individual
1/2 Gasser

*Shoulder 2 shoulder Wall Balls
*If completing in pairs, the ring dips can be partitioned as needed (10reps total/pair)
*Complete 1/2 Gasser as a relay if in pairs

Stabilization
OHS MAX Reps at 1/2 Bodyweight

Post to comments

22/12/2010

Strength

5x75% - 5x80% - 5x85%

WOD

Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.

You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.

*Pull Ups can be performed with both team mates at same time
*FOR WALL BALLS: Both Team mates stand side by side & go rep for rep
**Eg; Both team mates complete their 10 Pull Ups each then go to perform Wall Balls & will do 1 Wall Ball each, before going back to the bar & doing 9 Pullups each etc..

REST DAY

For those coming in to CFS

Strength
Push Press
3-3-2-2

WOD-Individualy or Teams of 3
12min AMRAP
7 Shoulder to Overhead Anyway 50/35
7 Box Jumps 24/20
14 Overhead Walking lunge (7 each leg) 10/5

*One athlete on each element. Shoulder to O-Head Bar & Overhead lunge weight cant touch the ground. Once a team mate finishes designated rep range he moves to the next element.
*1 Round is completed when all elements are completed by the team.

Stabilization
25 Pistol Squats

Post loads/rounds to comments

20/12/2010

Strength
Deadlift
Find new 1rm

WOD 3 Rounds (Individual or Partner)
7 Thrusters 60/40 (Each)
400m Run

*If Partner WOD: Only one person to work on Thrusters at any time.
*Partition Reps as needed
*Both Team mates start & finish run together

Stabilization
3 x 20 Ring Push Ups
(If you cant do 20 reps unbroken, do Max reps)

Post loads/time to comment

Rest Day

Justine and Belinda doing the buddy carry at Top Dog 2

For those coming into CFS

Strength
Clean
75%x5 - 80%x5 - 85%x5+

WOD 3 Rounds (Individual or Partner)
Run 400m
10 Ring Dips (If you have a Muscle Up, set them high)
20 Push Ups (Release at bottom & Pop at top)
10 Ring Dips

*If Partenered up, Partition reps as needed.

Within 10min of Finishing, find your 3rm OHS

Post loads/time to comments

16/12/2010

Nathan & James during Team WOD 3 at Top Dog

Strength

Front Squat & Jerk 5-5-5-5-5

(5 Front Squats + 1 Jerk)

WOD 4 Rounds (individual or partner)

Run 200m

15 Wall Balls (each)

* Both team mates start and finish run together

* Wall Balls are done side by side (both working at alternate reps)

Mobilization

Max hover

Max Handstand Hold

15/12/2010

Strength
Snatch
80%x3, 85%x3, 90%x3

WOD
21-18-15-12-9-6-3 reps for time of
Box jumps(m24"/w20")
Double unders
Knees to Elbows

*All reps are done for each team member. Regardless of the amount of people in your team, you will start with 21 reps each etc.
*Both athletes can work at same time on box jumps
*When one athlete does DUs the other Athlete does KTE

Mobilization
Iron out any creases

14/12/2010

Skills

Double Unders
KB Snatch & Clean & Press/jerk
Hand2hand



WOD 12min AMRAP

7 Deadlifts 140/100 (2person Deadlift)
14 KB Swings 24/16
5-10-15 Shuttle



*This WOD can be done as an individual or partner

*If Individual, the Deadlift weights are 80/50

*For partner version, only one person can work Swings at any time



Mobilization

Work on any stiffness or area

10/12/2010

Strength
Squat - Deload
5 @60% - 5 @65% - 5 @70%

WOD Max rounds in 7min
7 Thrusters 40/30
7 KTE

Rest 3 min

Max Rounds in 7 min
7 SDHP 40/30
7 Burpees

Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)

Post loads/rounds to comments

REST DAY

For those Coming in to CFS

Strength
Push Press
5-3-3

Jerk
3-1-1

WOD-Teams of 3
AMRAP 15min
7 Push Press 60/40 (40/30)
14 Ring Push Ups
21 Double Unders

*Each member of the team starts on a different element and completes required reps before moving onto the next element.
*1 Round for the team is completed when as a team you have completed 7 Push Press, 14 Ring Push Ups and 21 Double Unders

Stabilization
4 X 5 Bar roll outs

Post loads/rounds to comments

8/12/2K10

Skills

Catch a missed Strength session
OR
Work Skills



WOD

On a 5 minute clock each round x 4 rounds:

Run 400m
21 KB swings(24/16)
12 T2B



The faster you go, the more rest you get. If you don't finish a round within 4 minutes just start the next one with no rest.

*Run together
*Only one person to swing at any time, however partition reps as needed (21 swings each)
*Everyone can work T2B at same time

Stabilization
3 Sets of 10 Prisoner Stand Ups (eyes shut)

Post time to comments

7/12/2K10

Strength
Snatch Grip Deadlift (Hook Grip a MUST)
5-5-5

WOD 5 Rounds
10 Power Snatch 40/30
7 Pull Ups
7 Box Jumps 30/24

*Partition PS reps as needed (10 reps reqd per Team total)
*Both athletes can work at same time on Pull Ups, 7 reps EACH
*Same for Box Jumps

Compare: HERE

Stabilization
3 X OHS with Med ball

Post loads/time to comments

6/12/2010

Carla, one of CrossFit St Marys most deterimined athletes shares her secret
Grin and bare it!

Strength
Squat Clean - Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm

WOD Teams of 3 perform MAX reps of
3min SDHP 40/30
3min Shoulder 2 Overhead 40/30
3min Front Squats 40/30
Run 1.6km

Every team will be assigned two bars (male/female) but only one team member will work at a time. The team will work together at each station to collectively get the highest score. The bars must not touch the ground during Shoulder to Overhead and Front Squats. Time ends when last team member crosses the line from run.

Stabilization
Every minute on the minute perform 20 situps for 5 min

Post loads/times/reps to comments

3/12/2010

Strength/Skills
Power Snatch
OHS
Squat Snatch to 5Rm

WOD-Teams of 2
5 Rounds for time
5 Box Jumps
6 Squat Snatch @ 5RM from Warm Up
18 KTE

*Perform box jumps 1 rep at a time each for 5 each
*Perform 3 Power Snatches/OHS or Squat Snatches in a row each
*Partition KTE between team mates anyway

5min from last person finishing

Tabata Deadlifts @ 3/4 Bodyweight

Stabilization
30 Ring Push Ups

2/12/2010

Strength
Back Squat 5-3-1
5 @ 75%- 3 @ 85%- 1 @ 95%+

WOD (Teams of 3-4) 17min AMRAP
300m relay
Then
30 reps each Team Member of;
Males: Snatch 40kg Females: G2O
Then
Run 300m (whole team at once)
Then the remainding time is spent doing thrusters 40/30

*2 People can work at same time on 30 rep component & Thrusters also.
*Partition 30 rep component as needed as long as 30 reps are completed by each athlete before whole team runs.
*YOUR SCORE IS THE AMOUNT OF THRUSTERS COMPLETED

1/12/2010

Strength/Skills
Catch a missed Strength session (Jerk)
OR
Skills; Work something you have never tried + something that needs improving

WOD 17min AMRAP
5 Burpee Box Jumps 24/20 (Each)
14 C2B Pull Ups
9 KB Swings 24/16 (Each)

*All Team members work at same time on B-Box Jumps
*Only one person on the bar for Pullups, but divide reps as you like.
*Only One person working on KB Swings, & the reps must be unbroken or Team will get a penalty

Stabilization
Max Hover

Post rounds to comments