Wednesday 27/08/14 – Bench….

Warmup: Shoulder management

Bench Press 4 x 8

10min Emom
odd: 10 DB snatches (25/15)
even: 10 toes to bar

Extra: 100 tricep band pushdowns

A champion views resistance as a gift of energy. – Michael J Gelb

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Tuesday 26/08/14 – Gynie “Shark Face”

Warmup: 3min amrap Double Unders

“Shark Face”
5 rounds for time of:
400m run
10 box jumps
10 power cleans (60/40)
10 burpees

*Remaining class time work on weaknesses

HAPPY BIRTHDAY G!!!

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Monday 25/08/14 – Half “Angie”

Coach led warmup

Back squat 4 x 3

Half “Angie”
For time complete:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

Extra:
5min plank
*drop do 10 sit-ups

Don’t find fault, find a remedy.
- Henry Ford

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Saturday 23/08/14 – Megabowl

CrossFit Moorabbin Megabowl
2 events combined in a chipper format

For time complete:
30 burpee box jump overs
40 toes to bar
50 Kettlebell squat snatch
90 double unders
10 muscle ups
Then
4 rounds of
Row 400m
15 thrusters (40/30)

You can only fight the way you practice. – Miyamoto Musashi

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Thursday 21/08/14 – Friend

Partner warmup
Accrue 2km rowing
Then share
50 wall balls
50 box jumps
50 push-ups

Partner Wod:
For time complete
1km run together
50 renegade rows
Partner holds a plank
600m run
50 pull-ups
Partner holds a handstand
400m run
One arm DB snatch
Partner squat holds

If you think you are too small to make a difference, try sleeping with a mosquito. – Dalai Lama

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Wednesday 20/08/14 – “Annie” and a KB

10min Emom
4 position clean
- power clean
- hang squat clean
- push press
- split jerk

“Annie” and a KB
50-40-30-20-10 reps of
Double unders
Sit-ups
Kettlebell swings

Every day is a chance to get stronger.

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Tuesday 19/08/14 – UNBROKEN

“Bring Sally Up’ with Back Squats

3 rounds of
400m run
20 wall balls
10 toes to bar

Extra:
Accrue 100 ring dips
then work on your GOATs remaining time

“Every accomplishment starts with the decision to try.” Unknown

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Monday 18/08/14 – “Spaghetti”

Push Press 5 x 2

“Spaghetti”
For time complete
3 rounds of
20 overhead lunges with plate (20/10)
10 Power Cleans (60/40)
5 deficit handstand pushups
then finish with 39 burpees

 

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” – Vince Lombardi

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Saturday 16/08/14 – CrossFit UFT Comp Wods

For time (in a chipper format) complete the following:

21-15-12-9-6-3 reps of
Front Rack Lunges (40/30)
10 thrusters each round
*every time bar dropped
5 burpees
20 double unders
then
3 rounds of
24 lateral box jump overs (24/20)
12 pullups
12 ring dips

HEAD HIGH AND BE PROUD. THIS STUFF IS HARD.

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Friday 15/08/14 – Triple 3

CrossFit Games 2014

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

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