STRENGTH

5x5 DEADLIFT

W.O.D
5 ROUNDS FOR TIME;
20 KB SUMO DEADLIFT HIGH PULL
15 PUSH UP
10 SIT UP
5 BURPEE

STRENGTH

5x5 SHOULDER PRESS

W.O.D
FOR TIME;

21-18-15-12-9-6-3

SLAM BALL V KETTLEBELL SWING

STRENGTH

3X5 WEIGHTED PULL UP
or
KIPPING PRACTICE

W.O.D

TABATA SOMETHING ELSE

PULL UPPUSH UP SIT UP SQUAT.

8sets of 20seconds followed by 10 seconds. Rest 1 minute between each exercise.

STRENGTH

5x5 BACK SQUAT

"HELEN"
3 ROUNDS FOR TIME

400m RUN
21xKB SWINGS
12xPULL UP

Today represents the first day we have posted a CrossFit benchmark workout. Enjoy!

STRENGTH

5x5 PUSH PRESS

W.O.D

3 ROUNDS FOR TIME;

40 PUSH PRESS 30/20kg
30 AIR SQUATS
20 RING DIPS
10 DOUBLE UNDERS

STRENGTH

5X3 POWER CLEAN

W.O.D

THE CLEAN UP

10xPower Clean 200m Run
9xPower Clean 200m Run
and so on…
the workout is completed with 1xPower Clean and a 200m run.

Recommended weight is 60kg male and 40kg female.
(image) (image)

STRENGTH

5X3 POWER CLEAN

W.O.D

THE CLEAN UP

10xPower Clean 200m Run
9xPower Clean 200m Run
and so on"Ý
the workout is completed with 1xPower Clean and a 200m run.

Recommended weight is 60kg male and 40kg female.
(image) (image)

STRENGTH

5x5 FRONT SQUAT

W.O.D

FOR TIME;

THRUSTER 60/40kg versus KB SWING 24/16kg
10-1
This simply means perform 10 thrusters followed by 10 swings 9 thrusters 9 swings all the way down to 1.

STRENGTH

15 mins TURKISH GET UP PRACTICE

W.O.D

"JACKIE"

1000M ROW
50 THRUSTERS 20kg
30 PULL UP

STRENGTH

5×5 BENCH PRESS

W.O.D

10 ROUNDS FOR TIME;

10xPULL UP
10xPUSH UP
10xBOX JUMP
10xSIT UP
(image)

STRENGTH

3×5 OVERHEAD SQUAT

W.O.D

”NANCY”

5 ROUNDS FOR TIME

400m RUN
15x OVERHEAD SQUAT 40kg

CrossFit Dunedin has been a hive of activity this week with the launch of CrossFit Dunedin Women and the opening of Excelsior Express Cafe.

Next Saturday will see the launch of our outdoor programe CrossFit Dunedin Bootcamp if you haven’t registered yet and intend to please do so ASAP.

Tomorrow’s 10-11am CrossFit class is free to all but please contact us to register.
(image)
(image)

PARTNER WORKOUT

BLOCK RUN(531m) CARRYING A HEAVY MED-BALL
150 PUSH UP
BLOCK RUN
150 KB SWINGS
BLOCK RUN
150 BOX JUMPS
BLOCK RUN
150 SIT UPS

FOR TIME

ONLY 1 PERSON TO BE PERFORMING THE EXERCISE AT ONCE.
(image)

STRENGTH

5×3 BACK SQUATS

W.O.D

”CINDY”

5xPULL UP
10xPUSH UP
15xAIR SQUAT

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES

STRENGTH

5×3 SHOULDER PRESS

W.O.D

21 KB SNATCHES PER ARM-200M RUN 16/12kg

15 KB SNATCHES PER ARM-400M RUN

9 KB SNATCHES PER ARM-800M RUN

FOR TIME

STRENGTH(image)

5×3 DEADLIFT

”DIANNE”

21-15-9

DEADLIFT 100/60kg
HANDSTAND PUSH UP

FOR TIME
(image) (image)

STRENGTH

5×3 BB THRUSTER

W.O.D

”KAREN”

150 WALL BALL SHOTS 9kg

FOR TIME
(image)

STRENGTH

7×1 CLEAN AND JERK

W.O.D

”GRACE” 60kg
(image)
(image)

The last day of Week 2 for three of our CrossFit Dunedin Women groups today and what a way to finish!

 

 

20 Rounds of the Dowling Street stairs

20 Min AMRAP – 5 Thrusters 10 Press Ups 15 Sit Ups.

 

These ladies show up every morning with such a great attitude – ready to throw everything they have into their training session. Hard work pays off – two weeks in these ladies are already noticeably leaner stronger and fitter. Keep up the great work team!! Two down four to go.

W.O.D

”EVA”

5 ROUNDS FOR TIME

RUN 800 METRES
30 KB SWINGS 32kg
30 PULL UP

STRENGTH

4X5 SUMO-DEADLIFT-HIGH-PULL(SDHP)

W.O.D

20 MINUTE AMRAP

5xPOWER CLEAN 40/25kg
7xTHRUSTER
9xSDHP

STRENGTH

5×5 FRONT SQUAT

W.O.D

”BETHAN”

500M RUN BUY IN

5 ROUNDS FOR TIME OF

5 DEADLIFTS
5 POWER CLEANS
5 FRONT SQUAT
5 PUSH PRESS
5 BENTOVER ROWS

Exercises are to be performed as a complex this means that when you start the first exercise the objective is to complete the set without any rest. Rest only as long as needed between rounds.

Choose barbell loads accordingly.

500M ROW CASH OUT

STRENGTH

BENCH PRESS
54321 followed by max reps @ bodyweight for a male and 50% for a female.

W.O.D

”ELIZABETH”

21-15-9

CLEAN 60/40kg
RING DIPS

FOR TIME

W.O.D

50 DOUBLE UNDERS
40 PLATE OVER-HEAD LUNGES 15/5kg
30 KB SWINGS 24/16kg
20 PUSH PRESS 30/20kg
10 BURPEES
20 PUSH PRESS
30 KB SWING
40 PLATE-OVERHEAD LUNGE
50 DOUBLE UNDERS

FOR TIME

STRENGTH

WEIGHTED PULL UP

3×5

W.O.D

10-1
PULL UP- BURPEE
3MIN REST
KB SWING 24/16kg-PUSH UP
3MIN REST
1000M ROW-100 SIT UPS

FOR TIME

STRENGTH

4×5 DEADLIFT

W.O.D

”75 LBS”
21-18-15-12-9-6-3

SUMO DEADLIFT HIGH PULL 36/23kg
PUSH PRESS

FOR TIME

STRENGTH

5×3 SHOULDER PRESS

W.O.D

”BLACKJACK”

20 PUSH UP-1 SIT UP
19 PUSH UP-2 SIT UP
ALL THE WAY DOWN TO
1 PUSH UP-20 SIT UP

FOR TIME

FINISHER
-1000M ROW

FREE ZUMBA CLASS TO ALL THIS EVENING 6PM AT CROSSFIT DUNEDIN

(image)

GYMNASTICS/SKILLS

For 15 minutes practice ring dips and muscle-up progressions.

W.O.D

”RYAN”

5 ROUNDS FOR TIME

7 MUSCLE-UPS
21 BURPEES

If muscle-ups cannot be performed substitute with 3 dips and 3 pull ups per rep.
(image)
(image)

Do you know the names of these fellow crossfitters?

It’s about time CFD held a social gathering stay posted for details!

STRENGTH

5×5 BACK SQUAT

W.O.D

”COE”

10 ROUNDS FOR TIME

10 THRUSTERS 40/30kg
10 RING PUSH UP

W.O.D

21 WALL BALL 9/6kg
21 KB SWING 24/16kg
21 BOX JUMP 24/20 inch box
RUN 800M
15 WALL BALL
15 KB SWING
15 BOX JUMP
RUN 400M
9 WALL BALL
9 KB SWING
9 BOX JUMP
RUN 200M

ENDURANCE

15 minute Dowling street stair A.M.R.A.P or the equivalent.
( An A.M.R.A.P stands for as many rounds as possible in the given time period)

Does anyone know what the Filthy Fifty is?

CrossFit Dunedin 10am Saturday bring your A game!

CrossFit Dunedin Women know what the Filthy Fifty is..been there…its called HARD WORK!!

W.O.D

”THE CHIEF”

Max rounds in 3 minutes

60/40 kg POWER CLEAN X3
6 PUSH UPS
9 AIR SQUATS

REST 1 MINUTE REPEAT X5

POST ROUNDS AND COMPLETED REPS

STRENGTH

3X5 OVERHEAD SQUAT

W.O.D

3 ROUNDS FOR TIME

9 OH SQUAT 40/20kg
15 SUMO DEADLIFT HIGH PULL
21 DOUBLE UNDERS

FINISHER 500M ROW

STRENGTH

3×3 THRUSTER

W.O.D

”FRAN”

21-15-9

THRUSTER 40/30kg
PULL UP

FOR TIME

STRENGTH

3×5 PUSH PRESS

W.O.D

4 ROUNDS FOR TIME

10 PUSH PRESS 50/30kg
20 KNEES TO ELBOW (k2e)
30 SIT UP
400M RUN

STRENGTH

8 MINUTE T.G.U (Turkish get up) A.M.R.A.P

W.O.D

”LITTLE GRIPPER”

10 SA KB (kettlebell) SWINGS 16/12 kg
10 BURPEE
10 KB HIGH PULL
10 BURPEE
10 KB CLEAN
10 BURPEE
10 KB CLEAN AND PRESS
10 BURPEE
10 KB SNATCH
10 BURPEE
(kb exercises to be performed each arm)
50 KB SWING

FOR TIME

STRENGTH

4X5 FRONT SQUAT

W.O.D

10 ROUNDS FOR TIME

100 SINGLE UNDERS
10 AIR SQUAT
10 PULL UP
10 PUSH UP
10 SIT UP

STRENGTH

5×3 DEADLIFT

W.O.D

3 ROUNDS FOR TIME

RUN 400M
FARMERS WALK 200M 2x16kg kb/2x12kg kb
21 KB SWINGS 16/12 kg
15 BURPEE
9 TOES TO BAR

There is a huge game of rugby taking place at Carisbrook this Saturday as the Highlanders take on the Crusaders. If you fancy going along as a group please let me know.

STRENGTH

3×5 THRUSTER

W.O.D

”KELLY”

5 ROUNDS FOR TIME

RUN 400M
30 BOX JUMPS 24 inch
30 WALL BALL 9kg

STRENGTH

4×5 BENCH PRESS

500M ROW BUY-IN

W.O.D

5 ROUNDS FOR TIME

10 DEADLIFT-MALE BODYWEIGHT. FEMALE 3/4 BODYWEIGHT
20 PUSH UP-HAND RELEASE

500M ROW CASH-OUT

STRENGTH

3×5 OVERHEAD SQUAT

W.O.D

2011 CROSSFIT GAMES WORKOUT WEEK 1

10 MINUTE A.M.R.A.P

30 DOUBLE UNDERS
10 POWER SNATCH 35/25 kg

W.O.D

SPARTAN 300

25 PULL UP
50 DEADLIFT 60 kg
50 PUSH UP
50 BOX JUMP 24 inch box
50 FLOOR WIPERS
50 KB CLEAN AND PRESS 16kg
25 PULL UP

FOR TIME

Workout courtesy of Gym Jones

MONDAY 21ST MARCH PUBLIC HOLIDAY CLASS HOURS

BRING A FRIEND ALONG FOR FREE TO EITHER OF THE CROSSFIT CLASSES

9-10AM CROSSFIT

5.45-6.45PM CROSSFIT

6.45-7.45PM BOX101

BOOKINGS ARE REQUIRED

W.O.D

600

4 ROUNDS FOR TIME

50x WALL BALL 9kg
40x KB SWING 16kg
30x KNEES TO ELBOW
20x PUSH PRESS 40kg
10x DOUBLE UNDERS

Workout courtesy of SealFit
(image)

Where do my knees go when I squat? As wide as possible!

How deep should I go? All the way down!

STRENGTH

4×5 BACK SQUAT

W.O.D

3 ROUNDS FOR TIME

400 M RUN
30 METRE’S OF WALKING LUNGES
200 M ROW
10x DEADLIFT 100/60 kg

STRENGTH

5×1 CLEAN AND PRESS

W.O.D

5 ROUNDS FOR TIME

12xHANG POWER CLEAN 40/30kg
24xSIT UP
12xPUSH PRESS 40/30kg

W.O.D

SATURDAY FUNDAY!

200M SANDBAG RUN
21-15-9
BOXJUMP-PUSH UP
200M RUN
21-15-9
WALKING LUNGES PER LEG-PULL UPS
200M RUN
21-15-9
KB SWING-RING DIP
200M RUN
21-15-9
SLAM BALL-V UPS
200M SANDBAG RUN

FOR TIME

STRENGTH

3x5 WEIGHTED PULL UP SUPERSET WITH MAX RING DIP

W.O.D

1.6KM RUN

500 M ROW

40 BURPEES

30 DB THRUSTERS

20 PULL UP

10 DB MAN MAKERS

FOR TIME

Sometimes it's all about the gun show!

CROSSFIT DUNEDIN WOMEN

Our next intake of CrossFit Women starts next Monday 4th April. There is still a few spots in our 6am MWF and 7am MWF groups. This is an absolute results based program our last intake lost an average of 5.1% bodyfat in 6 weeks!! Amazing results for a bunch of ladies who worked very hard for it!

If your keen to try a CrossFit Women session and find out what we're all about we have free sessions Wednesday 30th March at 6am and 7am and Thursday 31st March at 6am and 7am. Just email Rachel at rach@crossfitdunedin.co.nz to register your place.

STRENGTH

3x5 FRONT SQUAT

W.O.D

A.M.R.A.P 15 MINS

12xFRONT SQUAT 40/30 kg

10xKB SWING 24/16 kg

8xBOX JUMP 24/20 inch box

6xPULL UP

Tony Marshall was a great addition to the CrossFit Dunedin Bootcamp. There were many fine performance's at Saturdays R.F.L Tony was able to improve his run time and drop off over 2 minutes.

STRENGTH

4x3 OVERHEAD SQUAT

W.O.D

21-15-9

OVERHEAD SQUAT 35/25 kg

KB SNATCH per hand 16/12kg

DOUBLE UNDERS

FOR TIME

SPEED ENDURANCE

10x Dowling Street Sprints

STRENGTH

3x5 PUSH PRESS

W.O.D

"TYLER"

5 ROUNDS FOR TIME

7 MUSCLE-UP

21 SUMO DEADLIFT-HIGH-PULL 40/30kg

STRENGTH

4x3 DEADLIFT

2011 REEBOK CROSSFIT GAMES QUALIFYING WORKOUT 2

15 Minute A.M.R.A.P

9 DEADLIFT 70/40 KG

12 PUSH UP

15 BOXJUMP 24/20 inch box

Everybody is welcome this evening 6.45pm to watch and cheer "Speedy" on as he performs this workout.

I gave it a crack myself the other day and was able to complete 11 rounds and 10 box jumps I've been telling Speedy at every opportunity since then he's going to struggle to beat that. We will see!

W.O.D

"CHIPPER"

100 SIT UP

90 PUSH UP-HAND RELEASE

80 DOUBLE UNDERS

70 WALL BALL 10/6KG

60 KB SWINGS 16/12KG

50 BURPEES

40 PULL UP

30 BOX JUMP 24/20 INCH BOX

20 DEADLIFT 80% BODYWEIGHT

1 LAP OF THE BLOCK(531m)

FOR TIME

STRENGTH

3x3 SQUAT CLEAN

W.O.D

"CHELSEA"

ON THE MINUTE EVERY MINUTE FOR 30 MINUTES PERFORM THE FOLLOWING;

5xPULL UP

10xPUSH UP

15x AIR SQUAT

(image)

W.O.D

"MOTIVATE"

3 rounds of 1 min max effort 1 min rest between rounds.

PUSH UP

PULL UP

KB SWING 24/16 KG

BOX JUMP

BURPEE

5 minute rest then repeat for the following exercises. Male 40kg female 25 kg.

DEADLIFT

CLEAN

FRONT SQUAT

PUSH PRESS

BACK SQUAT

Workout courtesy of SealFit.com

STRENGTH

3x5 BACK SQUAT

W.O.D

"6 SHOOTER"

3 ROUNDS FOR TIME

6 SQUAT CLEANS 60/40KG

6 PUSH UP

6 KB SWINGS 32/24KG

6 THRUSTERS 60/40KG

6 PULL UP

6 BURPEES

FOR TIME

Workout courtesy of my good friends CrossFit Auckland

W.O.D

RUN 800M

40 DOUBLE UNDERS

40 SIT UPS

RUN 400 M

20 DOUBLE UNDER

20 SIT UP

RUN 200M

10 DOUBLE UNDER

10 SIT UP

RUN 400M

20 DOUBLE UNDER

20 SIT UP

RUN 800M

40 DOUBLE UNDER

40 SIT UP

FOR TIME

STRENGTH

5x1 SPLIT JERK

W.O.D

2011 REEBOK CROSSFIT GAMES QUALIFYING WORKOUT WEEK3

Complete as many rounds and reps as possible in 5 minutes of;

75kg SQUAT CLEAN

75kg JERK

FINISHER

10-1

PULL UP V PUSH UP

Everyone is welcome again this evening at 6.45pm to watch "Speedy" throw down the above workout.

The atmosphere last Friday was awesome!

W.O.D 100 CLUB

100 ALTERNATE LUNGES-WALL SIT

100 PUSH UP-PLATE (OH) HOLD

100 BOX JUMP-DOUBLE UNDER PRACTICE

100 S-D-H-P-STATIC HOLD FROM PULL UP BAR

100 SIT UP-PLANK

Partner A completes maximum of 20 reps of the first exercise whilst partner B performs the second exercise.

200M partner run between each exercise.

W.O.D

”BARBARA”

5 ROUNDS FOR TIME

20 PULL UP

30 PUSH UP

40 SIT UP

50 AIR SQUAT

Rest 3 mins on completion of each round.

STRENGTH

5×3 DEADLIFT

W.O.D

9xDEADLIFT 100/60kg

15xKB SWING 24/16kg

21xBURPEE

3 rounds for time

W.O.D

10-1

THRUSTER 40/30kg

KNEES TO ELBOW

RING DIP

For time

STRENGTH

4×3 PRESS

W.O.D

8xPUSH PRESS 40/30kg

16xSIT UP

24xPUSH UP

32xWALKING LUNGES

4 Rounds for time

STRENGTH

3X5 OVERHEAD SQUATS

REEBOK 2011 CROSSFIT GAMES QUALIFYING WORKOUT WEEK 4

Complete as many rounds in 10 minutes of:

60 BAR FACING BURPEES

30 OVERHEAD SQUATS 55/40kg

10 MUSCLE UPS

W.O.D

”MURPH”

Partition the reps as needed:

1.6KM RUN

100 PULL UPS

200 PUSH UPS

300 SQUATS

1.6KM RUN

FOR TIME

STRENGTH

5×5 BACK SQUAT

W.O.D

12 MINUTE AMRAP

30 DOUBLE UNDERS

20 SUMO DEADLIFT HIGH PULLS 40/30 kg

10 FRONT SQUATS 40/30kg

(image)

W.O.D

200M RUN-25 RING PUSH UP

200M RUN-25 BOX JUMP 24/20 inch box

200M RUN-25 KNEE TO ELBOWS

200M RUN-25 SLAM BALLS 9/6kg

250 M ROW-25 SLAM BALLS

25OM ROW-25 KNEE TO ELBOW

250M ROW-25 BOX JUMP

250M ROW-25 RING PUSH UP

FOR TIME

STRENGTH

4×5 THRUSTER

W.O.D

10 ROUNDS FOR TIME

20 WALL BALL 9/6kg

10 BURPEE

Easter Friday’s timetable is;

8-9am BOX101

9.15-10.15am CROSSFIT

10.15am Speedy will be performing week 5 of the CrossFit games qualifying workouts so if your in Dunedin for Easter please come along and support.

There are no changes to Saturday and Sundays timetable.

BOOKINGS ARE REQUIRED

W.O.D

”TREVOR”

For time;

300 PULL UPS

400 PUSH UPS

500 SIT UPS

600 SQUATS

Break up into teams and work together to hit the totals.

STRENGTH

5×3 DEADLIFT

W.O.D

3 ROUNDS FOR TIME

1KM ROW

20 DEADLIFTS 80/50kg

40 HAND RELEASE PUSH UPS

W.O.D

”HAMMER”

FIVE ROUNDS FOR TIME OF;

5 POWER CLEANS 60/40kg

10 FRONT SQUAT 60/40kg

5 PUSH JERKS 60/40kg

20 PULL UPS

REST 90 SECONDS BETWEEN ROUNDS

This Friday at 6.45pm the road to the CrossFit games continues as Speedy performs the last workout in the series as he aims to qualify for the regional tournament held in Sydney on the 272829th of May.

In order to cement his place in Australasia’s top 60 Speedy has thrown down the challenge and requested we go head to head.

If your heading to the Highlanders V Blues game what a great way to start the evening. Beers provided!

STRENGTH

3×5 PRESS

W.O.D

”THRUSTERS”

75 reps for time 40/30kg

On the minute every minute perform 3 burpees.

W.O.D

”TAYLOR”

3 ROUNDS FOR TIME

24 PULL UP

24 WALL BALL 9/6kg

24 KB SWING 24/16 kg

24 BOX JUMP 24/20 inch box

24 BURPEE

24 PUSH UP

24 DOUBLE UNDER

24 CALORIE ROW

STRENGTH

4×3 POWER CLEAN

W.O.D

”Spealler VS Khalippa”

10 ROUNDS FOR TIME

5 PULL UP

10 PUSH UP

15 AIR SQUAT

After the completion of the 1st round there is 1 power clean and jerk after the second there are 2 power clean and jerks etc. The workout is completed with 10 power clean and jerks.

60 kg male

40 kg female

STRENGTH

3×5 SUMO DEADLIFT HIGH PULL

W.O.D

4 ROUNDS FOR TIME

400M RUN

21 BURPEES

15 BARBELL ROW 50/30 kg

W.O.D

FOR TIME

25 WALKING LUNGE STEPS PER LEG

20 PULL UP

50 BOX JUMP 2o inch box

20 DOUBLE UNDERS

25 RING DIPS

20 KNEES TO ELBOWS

30 KB SWING 32/16kg

30 SIT UP

20 HANG SQUAT CLEAN 15/8 kg

25 BACK EXTENSIONS

30 WALL BALL

3 BLOCK RUNS 1.6km

STRENGTH

4×3 PUSH PRESS

W.O.D

20 MINUTE A.M.R.A.P

5 PULL UP

10 PUSH PRESS 40/20kg

15 KB SWING 24/16kg

STRENGTH

1 Deadlift every 30 seconds until failure. Each set the weight increases.The set is finished once the weight can either no longer be lifted or the participant can no longer stay within the time frame.

Male range from 60-200kg

Female 30-140kg

W.O.D

5 ROUNDS FOR TIME

5 DEADLIFT 100/60kg

10 BURPEE

W.O.D

FIGHT GONE BAD

3 ROUNDS FOR TOTAL REPS

WALL BALL 9/6 kg

SUMO DEADLIFT HIGH PULL 35/25kg

BOX JUMP 20 inch box

PUSH PRESS 35/25kg

ROW calories

1 minute rest between rounds

W.O.D

TABATA YOU GOTTA BE KIDDING ME

4 consecutive Tabatas. 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following;

WALL BALL 9/6kg

PULL UPS

SQUATS

SUMO DEADLIFT HIGH PULL 40/30 kg

STRENGTH

4×5 BACK SQUAT

W.O.D

“KUNG FU PANDA”

21/15/9 Couplet of front squat and sit up. 40/30kg

5 mins rest

21/15/9 Couplet of thruster and toes to bar. 4o/30kg

W.O.D

”SENIOR CHIEF”

5 rounds 3 mins per round of exercises. 1 min of rest per round.

4 POWER CLEAN

5 BURPEE

6 SQUAT JUMP

There is now a great range of CrossFit Dunedin training gear in stock to suit all. Next time your in the gym feel free to check it out and enquire about sizing and prices.

(image) (image)

W.O.D

”MARY”

Complete as many rounds in 20 minutes of;

5 HSPU

10 PISTOLS

15 PULL UPS

FINISHER

2KM ROW

STRENGTH

4×3 SHOULDER PRESS

W.O.D

500m run(block run) 50 KB SWINGS 24/16kg

400m run 40 KB SWINGS

300 m run 30 KB SWINGS

200m run 20 KB SWINGS

100m run 10 KB SWINGS

FINISHER-TABATA SIT UPS

W.O.D

COLIN

6 Rounds for time

400m 20kg sandbag run

12 PUSH PRESS 50kg

12 BOX JUMP 24 inch box

12 S-D-H-P 42kg

W.O.D

5 ROUNDS FOR TIME

5 OVERHEAD SQUAT 40/30kg

10 TOES TO BAR

15 CLEAN AND PRESS 40/30kg

20 DOUBLE UNDERS

STRENGTH

5×5 FRONT SQUAT

W.O.D

”NICOLE”

2o minute A.M.R.A.P of max pull ups followed by a 400m run.

W.O.D

Burgener warm up followed by 15 mins of Snatch practice.

3 ROUNDS FOR TIME

21 KB SWINGS PER ARM 16/12kg

18 BOX JUMPS 24/20 inch box

15 GORILLA PULL UPS

12 WEIGHTED WALKING LUNGES PER LEG 12/8kg per hand

9 RING DIPS

6 T.G.U 16/12kg

300m Row

Bookings are preferred.

STRENGTH

3×5 PUSH PRESS

W.O.D

“DANIEL”

50 PULL UP

400M RUN

21 THRUSTERS 40/30kg

800M RUN

21 THRUSTERS

400M RUN

50 PULL UPS

FOR TIME

W.O.D

CROSSFIT TOTAL

1 REP MAX

SQUAT

PRESS

DEADLIFT

W.O.D

”SPEEDY”

Partner workout only 1 person to be performing reps of an exercise at the same time with the maximum reps capped at 20 per set. Every 2 minutes both people to perform 3 burpees.

1 LAP OF THE BLOCK

25 GORILLA PULL UP

50 PARTNER DEADLIFT 100kg

75 WALL BALL 10/6kg

100 BOX JUMPS

125 KB SWINGS 24/16kg

150 PUSH UP

175 PLATE OH WALKING LUNGES

200 SIT UPS

1 LAP OF THE BLOCK

Todays workout is dedicated to the man himself Speedy. As everyone knows he is traveling to Sydney next week to compete in the regional qualifying round of the CrossFit games.

Todays workout is free to members and friends so I urge you to come along and those who would to make a donation to the cause can do so.

STRENGTH

3×5 FRONT SQUAT

W.O.D

4 rounds for time

RUN 200m

9 SQUAT CLEANS 40/30kg

12 TOES TO BAR

15 PUSH UP

18 FRONT SQUATS 40/30kg

21 SIT UPS

W.O.D

“LINDA”

DEADLIFT 1.5xbodyweight

BENCH PRESS bodyweight

POWER CLEAN three quarters bodyweight

10/9/8/7/6/5/4/3/2/1 reps for time

STRENGTH

3x5 PUSH PRESS

W.O.D

2 ROUNDS FOR TIME

30 PUSH PRESS 40/30kg

20 PULL UP

10 BOX JUMP 24/20 inch box

250M ROW

30 PUSH UP

20 KNEES TO ELBOW

10 BURPEES

250M ROW

STRENGTH

3×3 SNATCH

W.O.D

15 MINUTE A.M.R.A.P

7 POWER SNATCH 35/25kg

12 KETTLEBELL SWINGS 24/16kg

15 WALL BALL 10/6kg

W.O.D

CrossFit Games Regional Workout 4

100 PULL UPS

100 KB SWINGS 24/16kg

100 DOUBLE UNDERS

100 OVERHEAD SQUATS 40/30kg

FOR TIME

W.O.D

'WHITTEN"

5 ROUNDS FOR TIME

22 KB SWINGS 32/24 kg

22 BOX JUMPS 24/20 inch box

RUN 400M

22 BURPEES

22 WALL BALL 9/6kg

STRENGTH

4x5 BACK SQUATS

W.O.D

21-15-9

BOX JUMP 24/20 inch box

KB SWING 24/16kg

S-D-H-P 40/25kg

50 DOUBLE UNDERS ON COMPLETION OF EACH ROUND

FOR TIME

STRENGTH

5×1 SPLIT JERK

W.O.D

DB SQUAT CLEAN 15/8kg

KNEES TO ELBOW

DB PUSH PRESS 15/8kg

RING DIP

10-1 REPS FOR TIME.

STRENGTH

4×3 DEADLIFT

“JOHN RENKEL”

20 MINUTE A.M.R.A.P

6 DEADLIFT 100/60kg

7 BURPEE PULL UP

10 KB SWINGS 32/24kg

RUN 200m

W.O.D

RUN 800M

15 BURPEES

25 PULL UP

50 PUSH UP

75 SQUATS

400M FARMERS WALK 20/12kg per hand

75 SQUATS

50 PUSH UP

25 PULL UP

15 BURPEES

RUN 800M

FOR TIME

STRENGTH

5×2 SQUAT CLEAN

W.O.D

CF GAMES REGIONAL WORKOUT 6

FOR TIME

20 CAL ROW

30 BURPEES

40 TWO HANDED DB GROUND TO OVERHEAD 20/15kg

50 TOES TO BAR

100 FT OVERHEAD WALKING LUNGE 20/10kg plate

150 FT SPRINT

W.O.D

“CHIPPER”

FOR TIME

1 LAP OF THE BLOCK(531m)

20 DEADLIFT 80% Bodyweight

30 BOXJUMP 24/20inch box

40 PULL UP

50 BURPEES

60 KB SWINGS 24/16kg

70 WALL BALL 10/6kg

80 DOUBLE UNDERS

90 PUSH UP(hand release)

100 SIT UP

MONDAY 6TH JUNE QUEENS BIRTHDAY PUBLIC HOLIDAY TIMETABLE

9AM CROSSFIT

10.15AM BOX101

10.15AM CROSSFIT KIDS

Bookings are essential for BOX101 classes and are preferred for CrossFit classes.

It makes life a lot easier if we know how many people are participating.

STRENGTH

4×5 FRONT SQUAT

W.O.D

21-15-9

THRUSTER 40/30kg

BURPEE

CrossFit Dunedin’s 10 week Bootcamp starts next weekend.

All sessions will start at 7am.

To book in for any of the sessions or for information please contact us.

(image)

STRENGTH 2

1 SLEDGEHAMMER SLAMS

2 BEER KEG CLEAN AND PRESS

3 CF GAMES BURPEE

4 GORILLA PULL UPS

5 BOX JUMPS

6 C2 ROW

7 AB MAT SIT UP

8 DB GROUND TO OVERHEAD

9 WALKING LUNGE PLATE OVERHEAD CARRY

10 FARMERS WALK

2 rounds round 1 max reps for 2 minutes followed by 30 seconds rest. Round 2 max reps in 1 minute 30 seconds rest.

STRENGTH

5×3 PRESS

W.O.D

“CAPTAIN”

20 MINUTE A.M.R.A.P

3 BURPEE

6 PULL UP

10 S-D-H-P 40/30kg

15 PUSH UP

STRENGTH

3×3 HANG POWER CLEAN

W.O.D

“CHESTER”

6 ROUNDS OF MAX REPS IN 1 MINUTE.

DEADLIFT 50/35kg

HANG POWER CLEAN

FRONT SQUAT

REST 1 MINUTE AFTER EACH ROUND.

Strength workout.

POWER

5×1 SQUAT SNATCH

W.O.D

3 ROUNDS FOR TIME

7 SQUAT SNATCH 40/30kg

21 PULL UP

400M RUN

W.O.D

10 ROUNDS FOR TIME

10 OVERHEAD SQUAT 40/30kg

10 PULL UP

10 KB SWING 24/16kg

10 RING DIP

(image)

CFD’s 10 week Bootcamp programme kicked off with it’s first workout this morning at John McGlashan High School.

Just a reminder that participants don’t have to sign up to all the sessions you can come along to the one’s that suit your schedule.

For more information or to book into any of the sessions please contact us.

STRENGTH

3×3 DEADLIFT

W.O.D

21 DEADLIFTS 100/60 kg

50 AIR SQUATS

21 PUSH PRESS 60/30 kg

15 DEADLIFTS

50 SQUATS

15 PUSH PRESS

9 DEADLIFTS

50 SQUATS

9 PUSH PRESS

FOR TIME

STRENGTH

5×1 CLEAN AND JERK

W.O.D

3 ROUNDS FOR TIME

20 PULL UP

30 WALL BALL 10/6kg

40 KB SWING 24/16kg

800M RUN

W.O.D

3 THRUSTER 40/30kg

6 SDHP 40/30kg

9 AIR SQUAT

5 rounds of 3 minutes max effort followed by 1 minute recovery.

STRENGTH

5×3 PUSH PRESS

W.O.D

FOR TIME

500M ROW

21-15-9

DB GROUND TO OVERHEAD 20/15kg

RING PUSH UP

TOES TO BAR

200M RUN ON THE COMPLETION OF EACH ROUND

W.O.D

”NASTY GIRLS”

3 ROUNDS FOR TIME

50 AIR SQUATS

7 MUSCLE UP

10 HANG POWER CLEAN 60/40kg

FINISHER

10 TURKISH GET UP (per arm) 16/12kg KB

W.O.D

”SMALL”

3 ROUNDS FOR TIME

1000M ROW

50 BURPEES

50 BOX JUMPS

RUN 800M

STRENGTH

3×5 OVERHEAD SQUAT

W.O.D

20 MINUTE A.M.R.A.P

5 OH SQUAT

10 BOX JUMP 24/20inch box

15 KB SWINGS 24/16kg

20 DOUBLE UNDERS

STRENGTH

3×3 POWER CLEAN

W.O.D

”BADGER”

3 ROUNDS FOR TIME

30 SQUAT CLEANS

30 PULL UPS

800 M RUN

STRENGTH

3×3 PUSH JERK

W.O.D

”DT”

5 ROUNDS FOR TIME

12 DEADLIFT 70/50kg

9 HANG POWER CLEAN 70/50kg

6 PUSH JERK 70/50kg

GYMNASTICS/SKILLS

Practice each of the following and there progressions;

RING DIP

MUSCLE UP

HANDSTAND PUSH UP

W.O.D

RUN 800m

50 HAND RELEASE PUSH UP

25 WALKING LUNGES PER LEG

15 TOES TO BAR

RUN 400m

35 HAND RELEASE PUSH UP

20 WALKING LUNGES PER LEG

10 TOES TO BAR

RUN 200m

25 HAND RELEASE PUSH UP

15 WALKING LUNGES PER LEG

5 TOES TO BAR

STRENGTH

5×5 BACK SQUAT

W.O.D

”LAST ASCENT”

5-10-15 REPS FOR TIME

BACK SQUATS 100/60kg

BOX JUMP 24/20 inch box

FINISHER

1KM ROW

W.O.D

20 MINUTE A.M.R.A.P

15FT ROPE CLIMB 1 ASCENT

10 RING DIP

15 AB MAT SIT UP

20 WALL BALL

STRENGTH

5×1 CLEAN AND JERK

W.O.D

800m RUN

30 CLEAN AND JERKS 60/40kg

800m RUN

STRENGTH

5×3 DEADLIFT

W.O.D

21-15-9

DEADLIFT 110/70kg

BOX JUMP 24/20 inch box

STRENGTH

3×5 OVERHEAD SQUAT

W.O.D

JOSH

21 OHS 40/30kg

42 PULL UP

15 OHS

30 PULL UP

9 OHS

18 PULL UP

FOR TIME

STRENGTH

3×5 PRESS

W.O.D

JACK

20 MINUTE A.M.R.A.P

10 PUSH PRESS 50/30kg

10 KB SWINGS 24/16kg

10 BOX JUMP 24/20 inch box

STRENGTH

5×3 FRONT SQUAT

W.O.D

7 ROUNDS FOR TIME

7 FRONT SQUAT 50/30kg

14 PULL UP

21 DOUBLE UNDER

W.O.D

LUCE

3 ROUNDS FOR TIME

1KM RUN

10 MUSCLE UP (scaled option is 3 pull up and 3 dips to each rep)

100 AIR SQUATS

W.O.D

800M RUN

30 SNATCH 60/40kg

800M RUN

FOR TIME

STRENGTH

553311 BENCH PRESS

W.O.D

FOR TIME

21-15-9

WALL BALL

RING PUSH UP

AB MAT SIT UP

W.O.D

NATE

20 Minute A.M.R.A.P

2 MUSCLE-UP

4 HSPU

8 KB SWING 32/24kg

STRENGTH

553311 BACK SQUAT

W.O.D

3 Rounds for time of;

30-20-10

DB PUSH PRESS
BURPEE
SLAM BALL

FINISHER-TABATA ROW

STRENGTH

4×3 THRUSTER

W.O.D

20 MINUTE A.M.R.A.P

20 DOUBLE UNDER
10 THRUSTER 40/30kg
10 PULL UP
10 SUMO DEADLIFT HIGH PULL 40/30kg
200m RUN

W.O.D

THE SEVEN

7 REPS AND ROUNDS OF THE FOLLOWING;

HSPU
THRUSTERS 60/40kg
K2E
DEADLIFT 110/70kg
BURPEES
KB SWINGS
PULL UPS

STRENGTH

553311 DEADLIFT

W.O.D

ANGIE

For time;
100 PULL UP
100 PUSH UP
100 SIT UP
100 SQUATS

STRENGTH

4×5 FRONT SQUAT

W.O.D

3 ROUNDS FOR TIME

12 FRONT SQUAT 60/40kg
12 BURPEE

FINISHER-8 MINUTES MAX T.G.U 16/12kg kb

STRENGTH

553311 POWER CLEAN

W.O.D

ELISABETH

21-15-9

POWER CLEAN 60/40kg
RING DIP

WOD yesterday and managed to PR on his power clean with 110kg’s.

Once again it was great to see some new times and names on the leader board underneath Elisabeth. Just goes to show that the hard work over the last few months has been paying off.

W.O.D

20 MINUTE A.M.R.A.P

250m ROW
5 TOE TO BAR
10 RING PUSH UP
15 WALL BALL

ENDURANCE

3xELM ROW STAIR RUN

STRENGTH

553311 PRESS

W.O.D

JACKIE

1000M ROW
50 THRUSTER 20/16kg
30 PULL UP

W.O.D

MORRISON

50-40-30-20-10 REP ROUNDS OF;

WALL BALL 10/6kg
BOX JUMP 24/20 inch box
KB SWING 24/16 kg kb

STRENGTH

4×3 SNATCH

W.O.D

HELEN

3 Rounds for time of;

400m RUN

24 KB SWINGS 24/16kg

12 PULL UP

W.O.D

12 Minute A.M.R.A.P

10 PUSH PRESS 40/30kg

15 S-D-H-PULL 40/30kg

20 DOUBLE UNDERS

ENDURANCE

2.4KM RUN or 5 Laps around CFD

STRENGTH

4×3 THRUSTER

W.O.D

FRAN

21-15-9

THRUSTER 40/30kg

PULL UP

STRENGTH

4×5 OVERHEAD SQUAT

W.O.D

21-15-9

OH SQUAT 40/30kg

BOX JUMP 24/20inch box

ENDURANCE

2KM ROW

STRENGTH

3x MAX UNDER HAND GRIP PULL-MAX HANDSTAND PUSH UP

W.O.D

5 Rounds for time of;

RUN 400m

20 DEADLIFTS 65/45kg

20 PUSH UP

10 DEADLIFT

10 PUSH UP

W.O.D

FILTHY FIFTY

5o reps each of the following;

BOX JUMPS 20/16inch box

JUMPING PULL UPS

KB SWING 16/12kg kb

WALKING LUNGES

KNEES TO ELBOWS

PUSH PRESS 20/16kg

BACK EXTENSIONS

WALL BALL 9/6kg

BURPEES

DOUBLE UNDERS

W.O.D whilst visiting Dunedin.

REST DAY or BOX101

(image) CrossFit Kids classes 3.45-4.45pm and 5-6pm every Sunday.

STRENGTH

10-8-6-4-2-2 BACK SQUAT

W.O.D

CINDY

Complete as many rounds possible in 20 minutes of;

5 PULL UP

10 PUSH UP

15 AIR SQUAT

W.O.D

TABATA FIGHT GONE BAD

Complete 8 sets of 20 seconds followed by 10 seconds of rest of the following;

ROW(for calories)

WALL BALL 9/6kg

SUMO DEADLIFT HIGH PULL 35/25kg

BOX JUMPS 20/16inch box

PUSH PRESS 35/25kg

STRENGTH

10-8-6-4-2-2 SHOULDER PRESS

W.O.D

3 Rounds for time of;

40 PUSH PRESS 30/20kg

30 FRONT SQUAT 30/20kg

20 RING DIP

10 DOUBLE UNDERS

W.O.D 2

ANNIE

50-40-30-20-10

DOUBLE UNDERS

SIT UPS

STRENGTH

10-8-6-4-2-2 DEADLIFT

W.O.D

DIANNE

21-15-9 reps for time of;

DEADLIFT

H-S-P-U

W.O.D

NUTTS

10 H-S-P-U

15 DEADLIFT 115/70kg

25 BOX JUMPS 30/24 inch box

50 PULL UPS

100 WALL BALL 10/6kg

200 DOUBLE UNDERS

RUN 400m with a 20/15kg plate

W.O.D.

This evening’s Box101 class be aware!

STRENGTH

5-4-3-2-1-1 SPLIT JERK

W.O.D

GRACE

30 CLEAN AND JERKS FOR TIME 60/40kg

W.O.D

LYNNE

5 ROUNDS FOR MAX REPS OF;

BODYWEIGHT BENCH PRESS

PULL UPS

Up to 3mins rest per set

W.O.D

800m RUN

21 OVERHEAD SQUATS 40/30kg

21 TOES TO BAR

21 HAND RELEASE PUSH UP

400m RUN

21 THUSTERS 40/30kg

21 KNEE TO ELBOWS

21 SIT UPS

200m RUN

21 SUMO DEADLIFT HIGH PULL 40/30kg

21 PULL UPS

21 BURPEES

FOR TIME

W.O.D

RANDY

75 POWER SNATCHES 35/25kg

FOR TIME

W.O.D

KAREN

150 WALL BALL 9/6kg

For time

W.O.D

MURPH

1.6KM RUN

Repetitions can be broken up to suit

100 PULL UPS

200 PUSH UPS

300 SQUATS

1.6KM RUN

If you are game enough to wear a 10kg weights vest do it!

(image)

STRENGTH

55333 FRONT SQUAT

W.O.D

15 MINUTE A.M.R.A.P

5 UNDER HAND GRIP PULL UP

10 FRONT SQUAT 40/30kg

15 KB SWING 24/16kg

W.O.D

2011 CROSSFIT GAMES MASTERS CHIPPER

For time;

10 HAND STAND PUSH UPS

20 WALL BALL 9/6kg

30 TOES TO BAR

40 POWER CLEAN 60/40kg

50 BURPEES

60 SUMO DEADLIFT HGH PULL 35/25kg

W.O.D

KELLY

5 ROUNDS FOR TIME OF;

400m RUN

30 BOX JUMP 24/20 inch box

30 WALL BALL 9/6kg

FINISNER-Tabata hanging leg raise/knee raise.

STRENGTH

5-4-3-2-1-1 DEADLIFT

W.O.D

2011 CROSSFIT GAMES EVENT 10

For time;

20 CALORIE ROW

30 WALL BALL 9/6kg

20 TOE TO BAR

30 BOX JUMPS 24/20 inch box

20 SDHP 108pounds kb-in house modification 32/24kg kb

30 BURPEES

20 SHOULDER TO OVERHEAD 60/40kg

120 foot sled pull weighing 165 pounds-in house modification 200m FARMERS WALK 20/12kg kb’s per hand

W.O.D.

It’s been great to see Team Kinnaird get on the CrossFit bandwagon.

STRENGTH

3×3 THRUSTER

W.O.D

For time;

150 KB SWINGS 24/16kg

Every time the KB goes to ground perform 5 burpees

FINISHER-MAX DOUBLE UNDERS IN 2 MINS

W.O.D

EVA

5 Rounds for time

800m Run

30 KB SWINGS 32/24kg-in house modification 32 reps

30 PULL UPS-in house modification 32 reps

W.O.D is the CrossFit Total which consists of your best lift of 3 attempts of Deadlift Press and Back Squat.

W.O.D

CROSSFIT TOTAL

Combine your best lift of 3 attempts of the following;

DEADLIFT

PRESS

BACK SQUAT

STRENGTH

3×5 OVERHEAD SQUAT

W.O.D

JOSH

21 OH SQUATS 40/30kg

42 PULL UP

15 OH SQUAT

30 PULL UP

9 OH SQUAT

18 PULL UP

FINISHER-TABATA ROW

W.O.D

HANSEN

5 Rounds for time of;

30 KB SWINGS 32/24kg kb

30 BURPEES

30 GLUTE HAM-SIT-UP (in house modification-standard sit up)

STRENGTH

PRESS 5×5

W.O.D

ISABEL

30 SNATCHES 60/40kg

During todays workout you have the option of performing the workout for time which we in the CrossFit world have come to know and love or performing the workout NFT(not for time) and focusing more on nailing the technique.

FINISHER-TABATA SLAM BALL

STRENGTH

4x3 FRONT SQUAT

W.O.D

MARY

20 MINUTE A.M.R.A.P

5 H-S-P-U

10 PISTOLS

15 PULL UP

FINISHER-2 x MAX RING PUSH 2 mins rest per set.

W.O.D

FIGHT GONE BAD

Complete 3 5 minute rounds of the following with each exercise preformed for a minute before rotating to the next.

Your score is your total rep count.

WALL BALL 9/6kg

S-D-H-P 35/25kg

BOX JUMP 20/16 inch box

PUSH PRESS 35/25kg

ROW-for calories

W.O.D

THE OTHER TOTAL

You have 15 minutes and the best of 3 attempts to find your max lift of the following;

CLEAN

BENCH PRESS

OVERHEAD SQUAT

STRENGTH

4x5 BACK SQUAT

W.O.D

CHELSEA

On the minute every minute for 30 minutes perform;

5 PULL UP

10 PUSH UP

15 AIR SQUAT

STRENGTH

4x3 PUSH PRESS

W.O.D

3 Rounds for time of;

21 KNEES TO ELBOW

15 PUSH PRESS 50/35kg

9 KB SNATCHES PER ARM 16/12kg

200m RUN

STRENGTH

5x2 DEADLIFT

W.O.D

5 Rounds for time of;

40 DOUBLE UNDERS

30 BOX JUMPS 24/20 inch

20 KB SWINGS 24/16kg kb

W.O.D

For time;

CLEAN AND JERK 60/40kg 10-9-8 then all the way to 1

SUPERSET

TOES TO BAR 1-2-3 then all the way to 10

W.O.D

30 MINUTE A.M.R.A.P

1x15 FT ROPE CLIMB

5x TYRE FLIP

10x BURPEE PULL UP

20xWALL BALL 10/6kg

200m SANDBAG RUN-AS HEAVY AS YOU CAN HANDLE

(image)

STRENGTH

3x5 OVERHEAD SQUAT

W.O.D

NANCY

5 ROUNDS FOR TIME

400m RUN

15 OH SQUATS 40/30kg

(image)

W.O.D

3 FOR TUESDAY

Complete as many rounds as possible of each 8 minute A.M.R.A.P and total them to find your score.

1) 20 DOUBLE UNDES

10 WALL BALL 10/6kg

3 MINUTE REST

2) 2 WALL CLIMB

12 KB SWING 24/16kg kb

3 MINUTE REST

3) 10 BURPEE

5 PULL UP

STRENGTH/POWER

You have 15 mins to find your max Snatch.

W.O.D

15 POWER SNATCH 45/30kg

200m FARMERS WALK 2x20kg kb/2x12kg kb

10 POWER SNATCH

400m FARMERS WALK

5 POWER SNATCH

800m RUN

(image)

GYMNASTICS/SKILLS

For fifteen minutes practice;

RING DIPS

RING L-SIT

MUSCLE UP PROGRESSIONS

W.O.D

BLAKE

Complete 4 rounds for time of;

30m PLATE OVERHEAD WALKING LUNGE 20/10kg

30 BOX JUMPS 24/20inch box

20 WALL BALL 10/6kg

10 HANDSTAND PUSH UP- (IN HOUSE MODIFICATION 10 WALL CLIMBER/20 HAND RELEASE PUSH UP)

STRENGTH/POWER

SPLIT JERK-For 15 mins work up to your 1 rep max

W.O.D

21-15-9

PUSH PRESS 45/30kg

S-D-H-P 45/30kg

K2E

FINISHER

2x500m ROW- Rest the same time it takes to complete the first set.

W.O.D

31 HEROES

31 MINUTE AMRAP

8 THRUSTERS 70/45kg

6 ROPE CLIMBS 15ft

11 BOX JUMP 30/24 inch box

This is a partner workout.

Partner 1 performs the above exercises whilst partner 2 performs a 400m sandbag run 20/10kg.

When partner 2 returns partner 1 completes the 400m sandbag run whilst partner 2 continues the exercises from where partner 1 left off.

The objective is to complete as many rounds as possible.

STRENGTH

4×3 THRUSTER

W.O.D

10-1

THRUSTERS 45/30kg

PULL UP

KB SWING 32/24kg kb

W.O.D

RUSSIAN TUESDAY

25 SA SWINGS PER SIDE 16/12kg kb

25 SA KB HIGH PULLS PER SIDE

25 KB CLEANS PER SIDE

25 KB PUSH PRESSES PER SIDE

25 KB SNATCHES PER SIDE

10 BURPEES BETWEEN EACH SET AND TO FINISH

FINISHER 2x400m RUN AFAP-Rest is the same time it takes to complete the first set.

STRENGTH/POWER

4×3 POWER CLEAN

W.O.D

10-1

DEADLIFT 100/60kg

RING PUSH UP

POWER CLEAN 60/40kg

W.O.D

7 ROUNDS FOR TIME

200m RUN

5 BURPEE

10 KNEE TO ELBOW

15 WALL BALL 10/6kg

FINISHER-400m FARMERS WALK 20/12 kg kb per hand

STRENGTH

4×3 PUSH JERK

W.O.D

JT

21-15-9

HANDSTAND PUSH UP

RING DIP

PUSH UP

W.O.D

200 DOUBLE UNDERS

100 SIT UPS

50 PULL UP

25 KB SWING 32/24kg kb

12 BURPEE BOX JUMP 30/24inch box

6 CLEAN AND JERK 60/40kg

STRENGTH

4×5 BACK SQUATS

Between each set perform max reps of HSPU

W.O.D

800m RUN

5 ROUNDS OF CINDY

400m RUN

5 ROUNDS OF CINDY

200m RUN

5 ROUNDS OF CINDY

STRENGTH(image)

3x MAX UNDERGRIP PULL(no kip) SUPERSET MAX RING DIPS

W.O.D

963 SNATCHES(power or squat) 60/40kg

30 DOUBLE UNDERS BETWEEN EACH ROUND

STRENGTH(image)

5×3 PRESS

Complete 20 Ab Matt Sit Ups after each set.

W.O.D

12 MINUTE AMRAP

5 T2BAR

7 PUSH PRESS 45/30kg

9 KB SWING 24/16kg

STRENGTH(image)

3×3 TURKISH GET UPS

W.O.D

You have 30 minutes to compete the following in any order you choose.

1 BLOCK RUN(531m)

5 TURKISH GET UPS PER ARM 20/12kg kb

10 HANDSTAND PUSH UP or 5 WALL CLIMBER

20 BURPEE PULL UPS

30m BEAR CRAWL x3

40 OVERHEAD WALKING LUNGES 20/10kg plate

50 WALL BALL 10/6kg

1KM ROW

400m FARMERS WALK 2×20/12kg kb

WOD’s but where have the women gone from the evening classes?

STRENGTH

5×3 DEADLIFT

Perform 5 weighted push ups between each set

W.O.D

5 ROUNDS FOR TIME

10 DEADLIFT 80/50kg

20 PULL UP

30 PUSH UP-HAND RELEASE

FINISHER-PLANK SERIES(30 second frontsidefrontsidefront plank)

WOD’s but where have the women gone from the evening classes?

STRENGTH

5×3 DEADLIFT

Perform 5 weighted push ups between each set

W.O.D

5 ROUNDS FOR TIME

10 DEADLIFT 80/50kg

20 PULL UP

30 PUSH UP-HAND RELEASE

FINISHER-PLANK SERIES(30 second frontsidefrontsidefront plank)

W.O.D(image)

3 ROUNDS FOR TIME

1 ROPE CLIMB-SCALED OPTION 3 WALL CLIMBER 7 S-D-H-P 32/24kg kb

2 MUSCLE UP-SCALED OPTION 6 PULL UP 6 RING DIP

3 KB SNATCHES PER ARM 24/16kg

4 TYRE FLIP(jump in jump out)

5 THRUSTERS 60/40kg

6 SINGLE LEG BURPEES PRE LEG

7 KB SWING 32/24kg

800m RUN

W.O.D

BOX101 CROSSFIT KIDS or REST DAY

STRENGTH

OH SQUATS

553311

W.O.D

4 ROUNDS FOR TIME

RUN 400M

15 THRUSTERS 45/30kg

15 PULL UP

FINISHER-TABATA SITUPS(total reps)

W.O.D

”BALL OF DEATH”

40-30-20-10 REPS OF

WALL BALL 10/6kg
KB SWING 24/16kg
SLAM BALL 10/6KG

ENDURANCE
4 ROUNDS OF ROW 500M FOLLOWED BY 3MINS REST

STRENGTH/POWER
5-5-3-3-1-1
SQUAT CLEANS

W.O.D
15-12-9-6-3
POWER CLEAN
BAR FACING BURPEE

W.O.D

Todays workout is broken down into 3 8 minute A.M.R.A.P’s with 3 minutes of rest between each. Each A.M.R.A.P is to be performed with a partner and the objective of each is to complete as many reps as possible.

1) PARTNER A KB SNATCHES 16/12kg kb PARTNER B 200M RUN

2) PARTNER A BOX JUMPS PARTNER B STATIC HOLD FROM PULL UP BAR(reps can only be completed whilst partner B is hanging from the pull up bar)

3) PARTNER A WALL BALL 10/6kg PARTNER B 200M RUN

STRENGTH

5-5-3-3-1-1 BENCH PRESS

W.O.D

SUMO-DEADLIFT-HIGH PULL 50/35kg x10

RING PUSH UP X10

FOR TIME

ADVANCED 10 ROUNDS

INTERMEDIATE 7 ROUNDS

STANDARD 5 ROUNDS

Where possible aim to use the recommended weight for todays workout and scale rounds as needed.

W.O.D(image)

For time

25 WALKING LUNGE STEPS

20 PULL UPS

50 BOX JUMPS 20inch

20 DOUBLE UNDERS

25 RING DIPS

20 KNEES TO ELBOW

30 KB SWING 32/24kg kb

30 SIT UP

20 HANG SQUAT CLEANS 20/10kg dbs

25 BACK EXTENSIONS

30 WALL BALL 10/6kg

3 ROPE CLIMB ASCENTS 15ft

W.O.D

BOX101 or CrossFit Kids

STRENGTH

5×3 FRONT SQUAT

W.O.D

15 MIN A.M.R.A.P(image)

5 HANG POWER CLEAN 45/30kg

10 FRONT SQUAT 45/30kg

20 DOUBLE UNDERS

STRENGTH(image)

5×1 SPLIT JERK

W.O.D

FOR TIME

10 POWER SNATCH 45/30kg

10 BOX JUMP 24/20inch box

10 KB SWING 24/16kg

5 ROUNDS FOR TIME OR ADVANCED 7 ROUNDS

STRENGTH(image)

5×2 DEADLIFT

W.O.D

21-18-15-12-9-6-3

PULL UP

PUSH UP(not hand release)

WALKING LUNGE STEPS

W.O.D.

It takes me back to when I used to play rugby. First of all you get excited then you get nervous and and the very last second you need to go for a toilet stop.

3-2-1 go and our into your first rep your hands are shaking you can barely lift the bar and all ready your heart is pounding.

Your huffing sweat is pumping from you but you’ve called out time and you’ve given it your all!

How good does that feel?(image)

STRENGTH

3×5 THRUSTERS

W.O.D

JEREMY

21-15-9

FOR TIME

OVERHEAD SQUATS 40/30kg

BURPEES

A belated happy birthday to Tamara Mason for yesterday.

Remembering dates is not my strong point.

W.O.D ”the Seven” turn up to todays class to find out what this is.

10x50m SPRINT

REMINDER

Sundays Box101 and Kids classes will kick off at 10am and 11.15am. To book into either contact grant 0275-685-101

W.O.D

BOX101 or CROSSFITKIDS

STRENGTH

5×3 WEIGHTED PULL UP ALTERNATED WITH WEIGHTED BAR DIPS

W.O.D

FOR TIME

BUY IN-100 DOUBLE UNDER

100 PULL UPS

100 PUSH UPS

EVERY TIME THE SET IS BROKEN PERFORM A 200M RUN

FINISHER-100 SIT UPS(not timed)

STRENGTH/POWER

You have 15 mins to find your 1 REP MAX CLEAN AND JERK

W.O.D

10 MIN ASCENDING PYRAMID

POWER CLEAN 60/40kg

BURPEE

PULL UP

Starting with 3 reps first round on completion go to 6 reps then 9 then 12 etc until time.

STRENGTH/POWER(image)

You have 15 mins to find your 1 REP MAX SNATCH

W.O.D

FOR TIME

15-12-9-6-3

POWER SNATCH 45/30kg

KNEES TO ELBOW

BOX JUMP 24/20inch box

W.O.D

50-40-30-20-10

KB SWINGS 24/16kg

SIT UP

STRENGTH/POWER

You have 15 mins to find your 1 REP MAX BOX JUMP AND TURKISH GET UP

W.O.D(image)

20 MINUTE A.M.R.A.P

20 WALL BALL 10/6kg

2 TURKISH GET UP’S(per arm) 20/12kg kb

W.O.D

100’s CLUB

With a partner complete 100 reps of the following exercises in order.

Partner A completes the exercise whilst partner B completes 1 lap of the Dowling Street stairs.

KB SWINGS 24/16kg

KB WALKING LUNGES 16/8kg

KB HAND TO HAND SWING 24/16kg

HAND RELEASE BURPEE

KB LEG RAISE 24/16kg

FINISHER

Group Farmers Walk 24/16kg kb-in a group walk as far as you can when you put the kb’s down turn around and walk back.

W.O.D

BOX101 or CrossFit Kids

STRENGTH

5×3 FRONT SQUAT

W.O.D

21-15-9

FRONT SQUAT 45/30kg

PUSH PRESS 45/30kg

TOES TO BAR

W.O.D

TWO FOR TUESDAY

2×15 MINUTE A.M.R.A.P’s

1) RUN 200M

30 KB S-D-H-P 32/24 kg

40 SIT UP

5 MIN REST

2) 40 DOUBLE UNDER

30 KB SWING 24/16kg

20 FLUTTER KICKS(4 count)

STRENGTH(image)

5×3 SHOULDER PRESS

W.O.D

5 ROUNDS FOR TIME

6 HSPU

12 CHEST TO BAR PULL UPS

24 WEIGHTED WALKING LUNGES 16/12kg kb

GYMNASTICS/SKILLS

For 15 minutes practice the following progressions and exercises;

RING HOLDS

RING DIPS

RING L-SIT

W.O.D

WILMONT

6 ROUNDS FOR TIME

50 AIR SQUATS

25 RING DIPS

STRENGTH

5×3 OVERHEAD SQUATS

W.O.D

3 ROUNDS FOR TIME

10 OVERHEAD SQUATS 50/30 kg

20 HAND RELEASE PUSH UPS

30 BOX JUMP 24/20inch

W.O.D

30 MINUTE A.M.R.A.P

400m RUN

10 L-PULL UPS

15 BACK EXTENSION 10kg(in house modification- DEADLIFT 70/50kg)

20 WEIGHTED SIT UPS 10kg

STRENGTH(image)

BACK SQUATS 3x5

W.O.D

21-15-9

KB SWING 32/24kg

BURPEE

RUN 400m

STRENGTH

PUSH PRESS 3x5

W.O.D

Complete MAX REPS of the following exercises in order without rest.

5mins CLEAN AND JERK 45/30kg

4mins PULL UPS

3mins THRUSTERS

2mins SIT UPS

1min BAR FACING BURPEES

W.O.D

5 ROUNDS FOR TIME

200m RUN

20 PULL UP

200m RUN

20 PUSH UP

200m RUN

20 SIT UP

200m RUN

20 AIR SQUAT

STRENGTH

DEADLIFT 5x3

W.O.D

12-9-6

DEADLIFT 125/80kg

BURPEE BOX JUMP 30/24 inch box

DOUBLE KB CLEAN AND PRESS 20/12kg kb's

W.O.D.

STRENGTH(image)

SQUAT CLEAN 5x3

W.O.D

5 ROUNDS FOR TIME

7 SQUAT CLEANS 70/40kg

14 KB SWINGS 24/16kg

W.O.D

6.45-7.45pm Box101

W.O.D(image)

BOX101 or CROSSFIT KIDS

With the Rugby World Cup Final being played this evening I would like to share with you my thoughts and what will be my memories of a fantastic event hosted in the best country in the world New Zealand.

At the time of writing(Friday 21st October 9am) the winners and losers of the World Cup have yet to be decided. Fingers crossed Wales will fulfill there potential and put the disappointment of loosing to France aside and beat Australia. My prediction is that NZ will beat France by 20 points.

Highlights

The weekend of the England v Argentina game was awesome in Dunedin with the city buzzing.

The English rugby team dominating the media for there off field antics.

Wales beating Ireland in the quarter finals.

New Zealand crushing Aussie in the semi final and hopefully becoming World champions.

Low Lights

Dan Carter injuring himself in training and being ruled out for the rest of the tournament. I love watching DC play and he was in awesome form against France.

Sam Warburton's sending off against France after 17 mins. Warburton at just 23 years of age captained Wales to the brink of a Rugby World Cup Final before being subject to a controversial refereeing decision which I'm sure will be talked about for years in the Valley's. My tip is that Sam will bounce back and show everyone what a fantastic player he is and a future star of the game it would have been great to see him up against Pocock and McCaw.

My Team of the Tournament pre Bronze Medal match and Final

1 Tony Woodcock-hasn't been at his best at times during the year but it look's like he is back to his best at the right time.

2 Kevin Mealamu-a work horse who never takes a step back.

3 Owen Franks-co owner of CrossFit Canterbury the Franks brothers will surely be the cornerstone of the AB's for years to come.

4 Victor Matfield-struggled with injury during the tournament but if you had to throw a line out to anyone in world rugby it would be him.

5 James Horwill-the Reds and Aussie skipper galvanised his team after an early tournament loss to Ireland to pip South Africa in the quarters. Unfortunately for them they probably ran out of steam against the AB's.

6 Jerome Kaino-the best number 6 in the game. Denied Digby Ione a try in the semi final with a super human tackle.

7 There are some fantastic number 7's in world rugby tough tough choice. David Pocock-massive performance against South Africa.

8 Richie McCaw-simply because he has to feature some where. With Kierran Reid injured for the early part of the tournament McCaw often packed down at 8. Maybe as he gets older and with the emergence of fellow Cantab Matt Todd McCaw's best position maybe 6 or 8?

9 Mike Phillips-with tries against Ireland and France he get's my vote at 9. Big and powerful Phillips returns to the form he showed on the last Lions tour after being dropped from the Welsh squad last month after an altercation at a McDonalds in the main street of Cardiff.

10 Dan Carter-magic against France in the pool stages. Huge shame he got injured. Piri Weepu gets my nod on the bench for his ability to cover 9 10 and kick goals. Is Quade Cooper the second best No 10 in the world and whats happened to poor Johnny?

11 Shane Williams-This may be a slightly bias selection but the former World Rugby Player of the Year is a God in Wales and I simply could not select a team without him. Set to retire from International Rugby at the end of the World Cup but with the outstanding George North ready to take over the reins Wales will still have speed out wide.

12 Jamie Roberts-man of steel! One of the tournaments stand out players with Ma'a Nonu not far behind.

13 Conrad Smith-the best distributing centre in the game very classy. I must admit I do have a soft spot for Brian O'Driscoll.

14 Corey Jane-fantastic performance against Aussie and left the field showing signs of battle.

15 Israel Dagg-has taken over from Mills as the AB's number 1 fullback. Every time he gets the ball he looks a class act. Huge shame that Kurtley Beale was injured for the semi final.

Reserves

16 Bismark Du Plesis-aniamal and great impact player off the bench.

17 Gethin Jenkins-came into the tournament not having played for 3 months due to injury. Returned to top fitness to prove he is one of most mobile props in world rugby.

18 Paul O'Connel-the former Lions captain was back to his best huge game against Australia. Hard as nails and ginger! Both Brad Thorn and Sam Whitelock could easily walk into most national teams and I have been hugely impressed with Wales's Luke Charteris for his huge tackle count.

19 Schalk Burger-fantastic player. If you went into battle you would want him on your side! France's captain Thierry Dusatoir has been in excellent form and there standout player.

20 Piri Weepu-personally I'm not a huge fan as I believe his delivery from the break down is often too slow and I question his fitness levels.What I cannot question his is undoubted skills that he does posses and his ability to cover 9 and 10. Will Genia and Dimitri Yachvili have both had good tournaments and an argument could be made for both of them to make the starting line up.

21 Francois Steyn- versatile and has a huge boot. Digby Ione comes close to making the reserves for the X factor that he possesses.

22 SBW-he may not be everybody's favorite cup of tea but there's no doubt that this guy has so much talent. He can play anywhere 12 onwards and there are rumors circulating he may be used as a 6 in future. Let's face it he's not too shabby on the eye either!

With so many great players to choose from a World Cup team is always going to be hard to choose.

Whats your Tournament Team?

W.O.D

FILTHY FIFTY

50 reps of the following exercises for time(image)

BOX JUMPS 24/20 inch box

JUMPING PULL UPS

KB SWINGS 16/12kg

WALKING LUNGE STEPS

K2E

PUSH PRESS 20kg

BACK EXTENSIONS

WALL BALL

BURPEE

DOUBLE UNDERS

STRENGTH

OVERHEAD SQUAT 5x3

W.O.D

3 ROUNDS FOR TIME

21 PULL UPS

15 POWER CLEANS 45/3okg

9 OVERHEAD SQUATS 45/30kg

200m RUN

W.O.D

5 ROUNDS FOR TIME

RUN 200m

7 MUSCLE UP

RUN 200m

7 HSPU

RUN 2oom

30 SECOND L-SIT HOLD

RUN 200m

20 ONE LEGGED SQUATS

STRENGTH

5×3 THRUSTER

W.O.D

8 MINUTE A.M.R.A.P

1 THUSTER 45/30kg-1 KB SWING 24/16kg

2 THRUSTER-2 SWING

3 THRUSTER- 3 SWING

AND SO ON!

STRENGTH

3×5 WEIGHTED PULL/CHIN UPS

Alternated with

WEIGHTED BAR DIPS

W.O.D

5 ROUNDS FOR TIME

10 S-D-H-P 50/35kg

10 RING DIPS

FINISHER

4x125m ROW FOLLOWED BY 10 BURPEES

W.O.D

20 MIN A.M.R.A.P

10 RING PUSH UP

20 HAND 2 HAND SWINGS 24/16kg kb

30m PROWLER PUSH 60kg+/40kg+

ENDURANCE

”AQUA LUNG”

10 KB SWING+10 BURPEES

10/20/30/40m SHUTTLE RUN

X2 30seconds rest on completion.

3 ROUNDS

STRENGTH/POWER

54321 POWER or SQUAT CLEAN

Weight must increase each set

W.O.D

5 ROUNDS OF;

3 CLEANS 70/40kg

20 BURPEES

STRENGTH

4×3 SPLIT JERK

W.O.D

8 MINUTE A.M.R.A.P

SHOULDER TO OVERHEAD 60/40kg

EVERY TIME THE BAR IS PUT DOWN PERFORM 10 SLAM BALL 10/6kg

(image)

STRENGTH/POWER

54321 SQUAT or POWER SNATCH

Weight must increase each set

W.O.D

7 ROUNDS FOR TIME

3 SNATCHES 60/40kg

5 CLAPPING PUSH UP

7 BOX JUMP 24/20 inch box

STRENGTH

4×5 TURKISH GET UP

W.O.D

8 MIN AMRAP

KB SWING 24/16kg

KB must be continually swung.

EVERY TIME THE KB IS PUT DOWN PERFORM 5 TOES TO BAR

STRENGTH

5×3 FRONT SQUAT(image)

W.O.D

5 ROUNDS FOR TIME

5 FRONT SQUAT 60/40kg

5 H-S-P-U

5 PULL UP

FINISHER

4x200m RUN 3O SEC REST PER SET

W.O.D

20 MINUTE AMRAP

3 WALL CLIMBERS

10 UP DOWNS

5 PARALETTE PASS THROUGHS (forward and back is 1)

10 GRASSHOPPERS (right and left is 1)

FINISHER

400m DB WAITERS WALK -AS HEAVY AS YOU CAN HANDLE! (change of arm is only permitted at the 200m point)

W.O.D(image)

CROSSFIT TOTAL

From 3 attempts find your 1 rep max in each of the following;

DEADLIFT

PRESS

BACK SQUAT

Saturday 10am crew before 400m waiters walk tough!

W.O.D

ANNIE

50-40-30-20-10

DOUBLE UNDERS

SIT UPS

ENDURANCE

2.4km RUN

STRENGTH/POWER

You have 20 minutes to find your 1 rep max clean and jerk.

W.O.D

GRACE

FOR TIME

30 CLEAN AND JERKS 60/40kg

W.O.D

LYNNE

5 ROUNDS OF MAX REPS OF;

BODYWEIGHT BENCH PRESS

PULL UPS

REST 3 MINUTES PER SET

SCORE IS TOTAL NUMBER OF REPS

STRENGTH(image)

5×3 OVERHEAD SQUATS

W.O.D

NANCY

5 ROUNDS FOR TIME OF;

400m RUN

15 OH SQUATS 40/30kg

Brothers in arms Stu Kemp and Peter Ryder post Grace.

W.O.D

NUTTS

FOR TIME

10 HAND STAND PUSH UP

15 DEADLIFT 115/85kg

25 BOX JUMPS 30/24 inch

50 PULL UP

100 WALL BALL 10/6kg

200 DOUBLE UNDERS

RUN 400m carrying a
20/15kg PLATE

W.O.D

THE OTHER TOTAL

You have 3 attempts to find your 1 rep max in the following exercise;

CLEAN

OVERHEAD SQUAT

BENCH PRESS

STRENGTH

5×3 PRESS

W.O.D

HELEN

3 ROUNDS FOR TIME

RUN 400m

21 KB SWING 24/16kg

12 PULL UP

W.O.D

20 MINUTE A.M.R.A.P

1x 15ft ROPE CLIMB

5 BURPEE PULL UP

10 RING DIP

15 BOX JUMP

ENDURANCE-2KM ROW

STRENGTH

5×3 BACK SQUAT

W.O.D

21-15-9

LEFT ARM KB SNATCHES 24/16kg

RIGHT ARM KB SNATCHES 24/16kg

PULL UPS

W.O.D

BOX101 or CFD WOMEN

W.O.D(image)

PAINSTORM

RUN 100m- 50 BURPEES

RUN 200m- 100 PUSH UPS

RUN 300m- 150 WALKING LUNGES

RUN 400m- 200 SQUATS

RUN 300m- 150 LUNGES

RUN 200m- 100 PUSH UP

RUN 100m- 50 BURPEES

STRENGTH

3×5 DEADLIFT

W.O.D

DIANNE

21-15-9

DEADLIFT 100/70kg

HSPU

STRENGTH

5×3 PULL UP ALTERNATED WITH BAR DIP

W.O.D

5 ROUNDS FOR TIME OF;

20 DOUBLE UNDERS

20 KB SWINGS 24/16kg

20 WALL BALL 10/6kg

Each set has to be performed unbroken or the set has to be started from the beginning.

The KB can not be rested at the bottom of the swing and the medicine ball cannot be rested in the rack position of the wall ball.

STRENGTH/POWER(image)

3×3 SQUAT CLEAN

W.O.D

ELISABETH

21-15-9

CLEAN 60/40kg

RING DIP

W.O.D

CROSSFIT AUCKLAND GAMES 3 WORKOUT 5

4 MINS OF HAND RELEASE BURPEES

3 MINS OF BARBELL CLEAN AND JERKS 60/40kg

2 MINS OF LATERAL BAR HOPS

1 MIN OF MUSCLE UPS

STRENGTH

5×1 THRUSTER

W.O.D

JACKIE

1KM ROW

50 THRUSTERS 20kg

30 PULL UP

W.O.D

For time;

ROW 500m

50 BOX JUMPS 20 inch male and female

50 PUSH UPS

50 SIT UP

50 JUMPING PULL UP

50 BACK EXTENSION

50 DIPS

20 TURKISH GET UPS 24/16kg (alternating arm)

W.O.D

BOX101 or CROSSFIT KIDS

STRENGTH

5×3 FRONT SQUAT

W.O.D

CINDY

20 minute A.M.R.A.P

5 PULL UP

10 PUSH UP

15 AIR SQUAT

STRENGTH

3x MAX H-S-P-U

ALTERNATE WITH

MAX L-SIT

W.O.D

3 ROUNDS FOR TIME

800m RUN

5 H-S-P-U

10 S-D-H-P 45/30kg

20 WEIGHTED SIT UP 10kg PLATE

STRENGTH

3×5 PUSH JERK

W.O.D

FRAN

21-15-9

THRUSTER

PULL UP

W.O.D

For time

ROW 300m

20 PUSH PRESS 60/40kg

ROW 300m

15 PUSH PRESS 60/40kg

ROW 300m

10 PUSH PRESS

ROW 300m

5 PUSH PRESS

ENDURANCE

3 ROUNDS

RUN 400m

2 MINUTES REST PER ROUND

W.O.D 3

HEAVY GRACE

30x GROUND TO OVERHEAD 70/45kg

10 MINUTE TIME CAP

W.O.D 3

HEAVY GRACE

30x GROUND TO OVERHEAD 70/45kg

10 MINUTE TIME CAP

STRENGTH

5×3 OVERHEAD SQUAT

W.O.D

JOSH

For time

21 OVERHEAD SQUATS 40/30kg

42 PULL UP

15 OVERHEAD SQUATS

30 PULL UP

9 OVERHEAD SQUATS

15 PULL UPS

W.O.D

TABATA FIGHT GONE BAD

Complete 20 seconds of work followed by 10 seconds of rest for a total of 8 sets at each of the following exercises.

Rest 1 minute at the end of each exercise.

WALL BALL 10/6kg

SUMO-DEADLIFT-HIGH-PULL 35/25kg

BOX JUMP 24/20 inch box

PUSH PRESS 35/25kg

ROW(for calories)

DUNEDIN’S FITTEST PERSON COMPETITION WORKOUTS TO BE RELEASED SHORTLY

W.O.D

BOX101 or CROSSFIT KIDS

W.O.D

GIANT 50

Complete 50 reps of the following exercises within a 40 minute time cap

BOX JUMPS 24/20 inch box

PULL UPS

KB SWINGS 24/16kg

WALKING LUNGES 12/8kg

TOES TO BAR

PUSH PRESS 30/20kg

RUN 500m

WALL BALL 10/6kg

HAND RELEASE BURPEES

DOUBLE UNDERS

W.O.D

5×3 BACK SQUAT

DUNEDIN’S FITTEST PERSON EVENT 2

5 ROUNDS FOR TIME

15ft ROPE CLIMB

5x TRUCK TYRE FLIPS

15m SLED PUSH 100/60kg

STRENGTH/POWER(image)

Focusing on technique not load

3×3 POWER SNATCH

3×3 SQUAT SNATCH

W.O.D

CROSSFIT DUNEDIN’S STRONGEST PERSON WORKOUT 3

”HEAVY GRACE”

30 GROUND TO OVERHEAD 70/45kg

GYMNASTICS/SKILLS

Work on the following exercises and progressions;

HANDSTAND PUSH UP

MUSCLE UP

PISTOL

W.O.D

MARY

20 MINUTE AMRAP

5 HANDSTAND PUSH UP

10 PISTOLS

15 PULL UP

Olympic Lifting Competition being(image) held in Invercargill.

There are both CrossFit and Box101 classes today at 12.10-12.50pm. What’s the workout? Turn up and find out.

On a positive note CrossFit Dunedin would like to wish Gena Salmon all the best for her black belt grading up in Wellingtonthis weekend. Gena has been a staple member of the CFD Women’s programme throughout the year.

A great shot of Ruth Anderson of CrossFit Invercargill working hard on the sled during Sunday’s Fittest Person Competition. Her work ethic is an inspiration to everybody.

W.O.D

WOOD

5 ROUNDS FOR TIME OF;

RUN 400m

10 BURPEE BOX JUMP 24/20 inch box

10 SUMO DEADLIFT HIGH PULL 42.5/30kg

10 THRUSTERS 42.5/30kg

1 MINUTE REST

W.O.D

BOX101 and CROSSFIT KIDS

STRENGTH

5×3 DEADLIFT

W.O.D

20 MINUTE AMRAP

RUN 400m

21 DEADLIFTS 70/50kg

STRENGTH

5×3 HANG POWER CLEAN

ALTERNATE WITH 5-8 HSPU PER SET(image)

W.O.D

5 ROUNDS FOR TIME

5 HANG POWER CLEAN 50/35kg

10 PUSH PRESS 50/35kg

15 KB SWING 24/16kg

STRENGTH

3×3 SPLIT JERK

WOD

3 ROUNDS FOR TIME

15 OH SQUAT 40/30kg

15 L-PULL UP

15 SPLIT JERK

15 HANG CLEAN

15 BACK EXTENSION 10/5kg plate

STRENGTH/POWER

Focusing on technique;

3×3 HANG SQUAT SNATCH

3×3 SQUAT SNATCH

W.O.D

2011 CROSSFIT GAMES OPEN WORKOUT 1

10 MINUTE AMRAP

30 DOUBLE UNDER

15 POWER SNATCH 35/25kg

STRENGTH

3×5 WEIGHTED PULL UP

Alternated with

WEIGHTED BAR DIP

W.O.D

15 MINUTE AMRAP

15ft ROPE CLIMB 2 ASCENTS

20 WALL BALL 10/6kg

200m RUN

W.O.D

2 ROUNDS FOR TIME

1.6km RUN(3 block laps)

30m PLATE OH WALKING LUNGE 20/10kg

200m FARMERS WALK 20/12kg kb

500m ROW

STRENGTH

BACK SQUAT 2×5 3×3

ALTERNATE WITH

3-5 DEAD HANG or L-PULL UP’S

W.O.D

ANGIE

COMPLETE 100 REPS OF THE FOLLOWING EXERCISES

PUSH UP(image)

PULL UP

SQUAT

SIT UP

STRENGTH

BENCH PRESS 5×2

W.O.D

MAX ROUNDS IN 3 MINUTES

6 TOES TO BAR

9 BURPEES

12 ALTERNATING KB SNATCH 20/12kg

REST 1 MINUTE REPEAT X5

The goal of the workout is to perform max amount of reps. At the start of each round continue from the number of the rep that was last completed.

W.O.D

BRADSHAW

10 ROUNDS FOR TIME

3 HSPU

6 DEADLIFT 100/70kg

12 PULL UP

24 DOUBLE UNDERS

STRENGTH/POWER

SQUAT CLEAN 3×3 3×1

ALTERNATE WITH

5-8 RING DIPS

W.O.D

DEATH BY CLEAN AND JERK 60/40kg

1 clean and jerk the first minute 2 the second until you cannot maintain the desired rep count.

W.O.D

500m ROW BUY IN

Followed by

10-1

PUSH PRESS 50/35kg

BURPEES

The time starts when the row is started.

FINISHER-MAX TURKISH GET UPS IN 8 MINUTES(as heavy as you can)

W.O.D. I’ll be doing mine before before I kick back and enjoy some Turkey.

Friday’s Box101 class up to 24 people fun times.

W.O.D

Modified to suit in house from the original Santa Cruz version.

THE 12 DAYS OF CHRISTMAS

1 BWGT CLEAN AND JERK

2 BWGT DEADLIFT

3 BURPEES

4 PULL UP

5 BOX JUMP 24/20 inch box

6 WALL BALL 9/6kg

7 KB SWINGS 24/16kg

8 RING DIP

9 PUSH UP

10 KB S-D-H-P 24/16kg

11 AB MAT SIT UP

12 BWGT FRONT SQUAT

Just like the song 1 clean and jerk. Then 2 deadlifts 1 clean and jerk 3 burpees 2 deadlifts 1 clean and jerk so on and so on.

W.O.D

CLAUDIA

5 ROUNDS FOR TIME

20 KB SWINGS 24/16kg

400m RUN

Courtesy of Reebok CrossFit Canterbury

(image)

W.O.D

FOR TIME

BUY IN-100 DOUBLE UNDERS

10-1

SUMO-DEADLIFT-HIGH-PULL 50/35kg

RING DIP

Time starts on the the first double-under.

ENDURANCE

10 ROUNDS OF DOWLING STREET STAIRS(up stairs down ramp).

STRENGTH/POWER

5×5 WEIGHTED PUSH UP

Alternate with

5X1 MAX HEIGHT BOX JUMP

W.O.D

CROSSFIT 2010 OPEN WORKOUT 2

15 MINUTE AMRAP

9 DEADLIFT 70/50kg

12 PUSH UP-HAND RELEASE

15 BOX JUMP 24/20 inch box

STRENGTH

OVERHEAD SQUATS 3×5

Alternate with

5-8 H-S-P-U

W.O.D

21-15-9

PULL UP

OVERHEAD SQUAT 40/30kg

BOX JUMP 24/20 inch box

STRENGTH

POWER CLEANS 5×3

Alternate with

30 SECOND L-SIT

W.O.D

5 ROUNDS FOR TIME

5 POWER CLEAN 60/40kg

10 PISTOLS

20 DOUBLE UNDERS

STRENGTH

SHOULDER PRESS 5×2

Alternate with

5-8 RING PULL UPS(the goal is try and maintain a false grip)

W.O.D

7 ROUNDS FOR MAXIMUM REPS

1 MINUTE OF WALL BALL 10/6kg

1 MINUTE OF HAND-RELEASE PUSH UPS

1 MINUTE REST

W.O.D

5 ROUNDS FOR TIME

20 PULL UP

30 KB SWING 24/16kg

40 DOUBLE UNDERS

W.O.D times or even you’ve learned a new skill. Record everything that goes in through your mouth how much sleep you had that evening and even your mood or how you felt. In a game where minutes seconds feel like mile stones it’s important to see progress and if you don’t have it written down then how can you really tell your progressing?

1 of my goals in 2012 is to help you achieve your goal and when you do I would like you to share it with the rest of the community at CFD. If you have a specific goal in mind for 2012 and you would like help with witch direction to head towards then please let one of the coaches at CFD know and we will be more than happy to help.

Here’s something new for you every month I will post a challenge. This months challenge is a simple one today you have to perform 1 burpee tomorrow 2 the next day 3 then so on. This will be a great opportunity to practice and learn new skills and nail the old ones. I urge everybody at CFD to take part with pride.

All the best for 2012 and many thanks Grant.