Teams of 2

(A) Mobility WOD- Front Rack Wrist

(B) EMOTM 3 x 5min

3 Muscle Cleans + 1 Jerk
2 min Transition
3 Power Cleans + 1 Jerk
2 min Transition
3 Squat Cleans + 1 Jerk

(C) Teams of 2

EMOTM 3 Deep Squat Broad Jumps then for the remainder of the minute chip away at 75reps of a movement that you and your teammate choose. It must be the same movement.

Scoring-First to Finish 75 reps

(D) Gymnastic WOD- Pullover on Rings

Teams of 2 Males or Females

(A) Mobility WOD-Load Sequencing for Deadlifts

(B) Deadlift 1rm

(C) Teams of 2

60 Thrusters 75/55kg
60 Bar Muscle Ups/Ring Rows

(D) Gymnastic WOD-Bridge Ups

Scoring- Least amount of sets for thrusters

*Athelte A & B Partition reps as needed.

Teams of 2

(A) Mobility WOD

(B) Teams of 2

Snatch Power or Squat 2RM then Every min on min for 12mins 1 snatch starting at 2RM load and increasing each round if lift is successful

(C) Teams of 2

Run
KB Swing 24/16
Run
then
Tabata Ring Dips

Scoring- Run Metres + Swings + Dips

*Athlete A starts run whilst Athlete B starts swings. Athlete A will run as far as they can whilst Athlete B performs as many unbroken Swings as possible. When Athlete B drops the KB they swap. When both athletes complete 2 runs and 2 sets of unbroken swings each they start tabata rings dips at the same time.

Teams of 2 Males or Females

(A) Squat 1rm
*Start first 3 warmup lifts with Squat Cleans to fire up CNS

(B) Teams of 2

3rnds
10 X 10m Shuttle
AMRAP 5 x 2for1 WB+ 5 x KB Snatch32/24kg

Scoring-As many rounds as Possible

*Athlete A does 10x10m shuttles whilst Athlete B does WB + KB Snatch. Once Athlete A completes shuttles they swap elements.

Teammate vs Teammate

(A) Mobility WOD

(B) Teammate vs Teammate

150 Double Unders
120 Ab Mat Sit Ups
90 Wall Balls
60 TTRings
30 Pistol Squats

(C) Catch a missed strength or Work an Auxillary Strength Movement

Scoring-First to Finish

*Athlete A works the movements in Descending Order. Athlete B works the movements in Ascending Order.

Individual

(A) Squat Clean&Thruster for max kgs in 11mins

(B) Individual

For 12mins
1 Rope Climb
4 Thrusters
8 C2Bar

Scoring-As many rounds as possible

Teams of 2 Males or Females

(A) Work to a 1rm Power Snatch + 3 x OHS

(B) Teams of 2

6rnds
1 Min MAX Burpee Box Jump Overs
1 Min MAX Shoulder to Overhead
then
1 Min to complete 1 Full Snatch each
1min transition

Scoring-Burpee Reps + S2O reps + Snatch Weight each Round

*Athlete A starts with Max Burpee Box Jump Overs, Athlete B S2O. After 1 min they swap elements. After each athlete has finished both elements they will move onto snatch and attempt to complete 1 rep. After each round the athletes can decide to move up the weight for the snatch but must also use this weight for the shoulder to overhead.

Teammate Vs Teammate

(A) Hang Clean Complex

(B) Teammate vs Teammate

4 x 3min Amraps
Max Hang Power Cleans
8 Chest Slapping Pushups
Rest 90 Secs between Amraps

Scoring- Max Reps HPC

*Athlete A starts chest slapping pushups whilst B starts max HPC. As soon as A finishes B must drop bar and record reps. B moves onto pushups and A performs max rep HPC. This pattern continues until the 3min Mark.

Individual

(A) Deadlift (Bands) 5-5-5

(B) Individual

Run 400m
30 Back Squat 60/43
Run 800m
20 Front Squat
Run 1000m
10 OHS

Scoring-For Time(20min Cap)

Helen & Team Helen

WOD (A)-Individual
3 Rounds
Run 400m
21 KB Swings 24/16
12 Pullups

then

WOD (B)-In teams of 2

3 Rounds
Run 400m
21 KB Swings
12 Pullups

Scoring-For Time

*In WOD B. Athlete A Runs 400m then Athlete B. Athlete B will tag Athlete A and they will start swings. This pattern continues until all 3 Rounds are complete. In WOD B if both athletes times combined are not faster then both athletes times combined for WOD A we will re-do WOD B.

Teams of 4 2 Males & 2 Females

WOD-Teams of 4
(A)
120 Single KB Thruster (AHAP)
90 Muscle Up/C2B
60 Box Jumps for Max Height
then immediately after start
(B)
Clean Complex
1xPower Clean + 1xHPC + 1xC&J
10 Attempts each athlete to find MAX load
*If an athlete misses a complex they will record their previous attempt and will finish lifting.

Scoring-(A)For Time & (B)For Max Weight Total of All 10 lifts each athlete

*2 KB, 2 Boxes & 2 Bars per team of 4. Only 2 athletes working at one time.

Individual

Strength

Power Snatch
Find Heavy Single in 11min the 70% of that perform 2 reps every minute for 6min.

WOD-Individual

5 Rnds
9 Deadlifts 60/45
6 HP Snatch 60/45
3 OHS 60/45
THEN
Run 800m

Teams of 2 1 Male 1 Female

Strength

Back Squat
5@75% - 3@85% - MAX @95%

WOD-Teams of 2

8Rnds
10 One Arm KB Snatch 26/16kg
1 Full Gasser (2 Hand Touch)

Scoring-For Time

*Male Athlete A completes 10KB Snatches and a full gasser followed by Female Athlete A. Both Athletes complete 4 Rounds.

CFS & CFB Games Night 5

WOD-Teams of 4

18-14-10
Muscle Up/C2B Pull-Up
Snatch 60/43kg

Score-For Time (20min Cap)

*Male Athlete A&B Partition Muscle Ups as Needed. Simultaneously Female Athlete A&B partition C2B pull-ups. When the athletes have completed 18 Muscle Ups & 18 C2B Pullups they will all move onto Snatch and continue this pattern until all reps are completed.

Tonights Workout will be followed by a No Beers, Bread or BBQ sauce hosted by CFS so bring an extra something to share with CFB athletes. 

Individual

WOD-Individual(15min Cap)
21-15-9 Thrusters 43/30
Overhead Walking Lunge 20/10 (1 Lunge/rep)

Death by 10metres

Strength/Skill

MAX Weight TGU + Pistol Progression (15min)

Teams of 3 Males or Females

Strength

Deadlift -5@75% - 3@85% - MAX@95%

WOD-Individual

(A)3 Rounds(5min Cap)
7 Snatch Grip Deadlift (Use 75% Deadlift weight)
7 Dips
Transition  
(B)21-15-9(5min Cap)
Wall Ball Shots 9/6kg - 11-9ft
Toes to Bar
Transition
(C)For Time(5min Cap)
Farmers Carry
28 Burpee Box Jump-Overs 24/20
Farmers Carry

Scoring-Best of 9 WODs Completed

*Athlete A starts with WOD A. Athlete B start with WOD B and Athlete C starts with WOD C. Athletes will make a transition to the next WOD at the 5min Mark and 10min Mark. This is a continuos WOD.

Individual

Strength

Work up to a 1 RM Clean in 11min, Then back it down to 70% and perform 2 reps every minute on the minute for 7minutes.

WOD-Individual

Complete 30-20-10 reps of the following...
KB Swing 24/16
Pull ups
Pushups (Hand Release)
400m Run
Every time you have to break/rest/have a missed rep during the prescribed amount of reps per exercise, stop what you are doing and perform a 5x burpee penalty.

Scoring-For Time (17min Cap)

Teammate vs Teammate

Strength
Squat 3@80% - 3@85% - MAX@90%

WOD-Teammate vs Teammate

1 Round each @ 60,90,120secs 30sec transition
(A)Full Snatch 33,46,59/20,33,46kg
(B)Double Unders

Scoring-Lowest Rank. Max Reps for A & Max Reps for B. If tied decider will be 1 attempt @ Max Weight Snatch& 1 Attempt Max D/U

*Athlete A starts on Snatch whilst Athlete B rests. When A finishes snatching Athlete B starts and A moves onto D/U. They continue this pattern until both Athletes have finished

Helen

WOD-Individual

3rnds
400m Run
21 KB Swings 24/16
12 Pullups

Strength

Deadlift - 3@80% 3@85% MAX reps @90%

CFS & CFB Games Night 4

WOD-Teams of 4
250 C2B Pullups
250 KB Swings 24/16kg
250 Double Unders
250 OHS 40/30

Scoring-For Time

Only 2 Athletes working at 1 time.

Tonights session will run at CrossFit Blacktown 5/62 Owen Street, Glendenning, NSW, Australia @ 7pm

Teams of 2 Males or Females

Strength

Snatch Complex
Practice each component with light - medium load
THEN
EMOTM perform 4rnd of 2 Cycles of
Power Snatch + Hang Power Snatch + Squat Snatch

WOD-Teams of 2

200m Buddy Carry
10-8-6
HPS 50/35
Wallballs 9/6kg - 10/8ft
200m Buddy Carry
Scoring-For Time

*Athlete A & B partition buddy carry. Athlete A will start on Hang Power Cleans whilst Athlete B starts on Wall Balls. Athlete B will hold their last rep of that set of wall balls in the bottom of an active squat until Athlete A finishes Hang Power Snatch. Athlete B will then finish last rep of Wall Ball and A will continue the set. This pattern continues until both Athletes have completed 10-8-6 of HPS & Wall Balls

Teams of 2 Males or Females

Strength
OHS 3-3-3-3
WOD-Teams of 2

(A)Run 400 Meters
10 DB Snatch 45/35
10 Box Jump 24/20
10 Ring Dips
Rest 90secs
(B)Run 200 Meters
5 DB Snatch 45/35
5 Box Jump 24/20
5 Ring Dips
Rest 60secs
(C)Run 800 Meters
20 DB Snatch 45/35
20 Box Jump 24/20
20 Ring Dips

Scoring-A+B+C Lowest rank

*Athlete A & B run together. When both Athletes are back to the box they start triplet with 1 set of rings, 1 box and 1 bell. When both athletes are finished all elemets teams will rest for allocated time before starting B 

Individual

Strength

In 12min find a Heavy Single HPC
THEN - EMOTM
Take 70% & Perform 5rnds
3 HPC + 2 Pushup2Situp

WOD-Individual

7min AMRAP
15 KB Swings 24/16kg
10 KTE
1/2 Gasser