STRENGTH

FRONT SQUAT 3×5

Alternate with 1 15ft rope climb per set or 2 wall climbers.

W.O.D

4 ROUNDS FOR TIME

7 FRONT SQUAT 70/50kg

14 BURPEES

STRENGTH

PUSH PRESS 4×4

Alternate with

WEIGHTED PULL UP 4×4

W.O.D

FOR TIME

12-9-6

PUSH PRESS 60/40kg

CHEST TO BAR PULL UP

(image)

RING DIP

STRENGTH/POWER

You have 15 mins to find your 3 rep max squat snatch.

W.O.D

10-1

POWER SNATCH 45/30kg

KNEES TO ELBOW

(image)

STRENGTH/ENDURANCE

3 ROUNDS FOR TIME

800m RUN

200m FARMERS WALK 20/12kg kb

30m PLATE OH WALKING LUNGE 20/15kg

(image)

STRENGTH/POWER

CLEAN AND JERK 7×1 resting 90 seconds per set

W.O.D

8 MINUTE AMRAP

POWER CLEAN 60/40kg

RING PUSH UP

ASCENDING PYRAMID

First set there are 3 reps of each exercise the next 6 then 9 etc.(image)

STRENGTH

OVERHEAD SQUAT 3×5

Alternate with 8 strict toes to bar.

(image)

W.O.D

6 ROUNDS FOR TIME

8 OH SQUATS 45/30kg

8 BOX JUMPS 24/20 inch box

8 KB SWINGS 24/16kg

W.O.D

BOX101 or CrossFit Kids 3.45-4.45pm

There is a change to the schedule for the week. There will be no Club GPP classes on Tuesday or Thursday at 6.45-7.45pm.

New Time Table kicks off on the 16th of January and is available from reception.

(image)

STRENGTH

BENCH PRESS 5-4-3-2-1

Alternate with

STRICT PULL UP 5×6-8reps

W.O.D

10 MINUTE A.M.R.A.P

5 H-S-P-U

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

15 WALL BALL 10/6kg

W.O.D

FOR TIME

1.6km RUN

25 SQUATS

800m RUN

50 PULL UP

400m RUN

75 PUSH UP

200m RUN

100 SIT UP(image)

STRENGTH

SQUAT CLEAN 3×3

Alternate with

8xDB STIFF LEG DEADLIFT

W.O.D

3 SQUAT CLEAN 60/40kg

(image)

6 BARBELL PUSH UPS

9 LATERAL BAR HOPS

5×3 MINUTE ROUNDS 1 MINUTE REST PER ROUND.

The goal is to complete as many rounds as possible. You start each set on the rep you finished on.

STRENGTH

WEIGHTED PULL UP 4×5

Alternated with

WEIGHTED BAR DIP 4×5

W.O.D

21-15-9

DEADLIFT 100/70kg

RING DIP(image)

FINISHER-4x250m ROW

Rest as long as your partner takes.

STRENGTH/W.O.D

DEATH BY THRUSTER 45/30kg

1 thruster the first minute 2 the second and so on until you are unable to maintain the rep count.

FINISHER

8 MINUTE A.M.R.A.P

8 KB FRONT SQUAT 24/16kg

8 KB PUSH PRESS 24/16kg

(both exercises per arm)

(image)

16 DOUBLE UNDERS

W.O.D

30 MINUTE PARTNER AMRAP

PARTNER A 400m SANDBAG RUN

PARTNER B

2 WALL CLIMBER

4 BURPEE BOX JUMP 24/20inch box

6 KB SWING 24/16kg kb

(image)

8 WALL BALL 10/6kg

10 SIT UP

W.O.D. Peter managed to complete 15 rounds and Susan made it to (image) the 13th round of Death by Thruster.

Excellent effort from all who attended yesterday’s W.O.D great attitude from all. Just remember there will be 2 CrossFit classes next Saturday 8.45-9.45am and 10-11am combined with a Kids class. We are able to offer a complementary class to all first timers at the 8.45am class and I urge you to try and drag your friends and family members along.

Tomorrow’s W.O.D is the CrossFit Total. This a great opportunity to throw some heavy tin around and either check your progress or set a bench mark.

Don’t forget your 15 burpees.

W.O.D

BOX101 or CrossFit Kids

3.45-4.45pm and 5-6pm

W.O.D

CROSSFIT TOTAL

3 attempts to find your 1 rep max at the following exercises;

DEADLIFT

BACK SQUAT

PRESS

W.O.D

20 MINUTE AMRAP

18 BOX JUMP 24inch box

15 TOES TO BAR

12 PULL UP

(image)

W.O.D. Sweet 18 today.

STRENGTH/POWER

SQUAT SNATCH 3×3

W.O.D

9 SQUAT SNATCH 45/30kg

18 WALL BALL 10/6kg

7 SQUAT SNATCH

14 WALL BALL

5 SQUAT SNATCH

(image)

10 WALL BALL

W.O.D

FOR TIME

50 WALL BALL 10/6kg-RUN 200m

40 KB SWINGS 24/16kg-RUN 400m

30 BOX JUMPS 24/20inch box-RUN 600m

(image)

20 PULL UP-RUN 800m

10 H-S-P-U-RUN 1000m

STRENGTH

OVERHEAD SQUAT 3×3

W.O.D

OVERHEAD SQUAT 45/30kg

SUMO DEADLIFT HIGH PULL 45/30kg

10-1

W.O.D

3mins of max DOUBLE UNDERS

5mins of max DEADLIFT 100/60kg

7mins of max BAR FACING BURPEES(scale back to regular burpee depending on class size)(image)

9mins of max ROUNDS OF CINDY

There are 2 minutes rest at the end of each set time.

Only 1 person is permitted to work at a single time.

If a male and female are partners they are only permitted 1 barbell on the deadlift and have to factor in the transition time of changing the load.

The goal of the workout is total number of completed reps. A round of Cindy equates to 30 reps factor that into your total score.

W.O.D.

A big thanks to Dan Ryder who gave up his Saturday morning to help with renovations at the gym.

On-Line Bookings will be open from tomorrow.

22 burpees.

W.O.D

10 am CLUB GPP

3.45-4.45pm 5-6pm BOX101 and CROSSFIT KIDS

(image)

STRENGTH

DEADLIFT 3×5

W.O.D

10 ROUNDS FOR TIME

15 DEADLIFT 60/40kg

15 PUSH UP

STRENGTH

2 ROUNDS(not timed) 90 secs rest at the end of the round.

H-S-P-U

Alternated with

WEIGHTED PULL UP

1-3-5 reps of each.

W.O.D

FOR TIME

(image)

5 T.G.U per arm 24/16kg

RUN 800m

20 KB SWINGS 32/24kg

RUN 400m

10 KB SNATCH per arm 24/16kg

RUN 800m

20 KB SWINGS 32/24kg

STRENGTH/POWER

POWER CLEAN 54321

W.O.D

Complete on the minute for 12 minutes

1 POWER CLEAN @ 3 REP MAX

5 CTB PULL UPS

(image)

W.O.D

”NASTIE ANNIE”

50-40-30-20-10

DOUBLE UNDER

WALL BALL

SIT UP

STRENGTH

FRONT SQUAT 4×5

W.O.D

6 MINUTE AMARAP

10 OH SQUAT 40/25kg

10 THRUSTER

10 PUSH PRESS

10 FRONT SQUAT

2 MINUTE REST

5 MINUTE AMRAP(image)

8 THRUSTER

8 PUSH PRESS

8 FRONT SQUAT

2 MINUTE REST

4 MINUTE AMRAP

6 PUSH PRESS

6 FRONT SQUAT

Your score is your total number of reps.

W.O.D

15 MINUTE AMRAP

200m RUN

MAX PUSH UP(scaled option 20 rep max hand release push up without stopping)

1 ROPE CLIMB(scaled up option is no-leg climb)

Workout is scored on max number of push up.

W.O.D

Club GPP Box101 or CrossFit Kids.

W.O.D

THE OTHER TOTAL

You have 15 minutes and 3 attempts to find your 1 rep max at the following exercises;

BENCH PRESS

OVERHEAD SQUAT

CLEAN

STRENGTH

THRUSTER 5x2

W.O.D

5 ROUNDS FOR TIME

10 THRUSTER 45/30kg

10 BURPEE

(image)

W.O.D

FOR TIME

10 HSPU

20 PULL UP

30 BURPEES

40 KB SWINGS 24/16kg

50 AIR SQUATS

40 DOUBLE UNDERS

30 PUSH UP

20 WALL BALL

10 T2B

FINISHER-TABATA ROW

W.O.D is my personal favorite.

5.45-6.45pm CrossFit-Bookings as per normal no Kids and Teens only as pre arranged.

6.45-7.45pm Box101-Bookings as per normal.

W.O.D 2

10 ROUNDS FOR TIME

10 RING DIP(image)

10 BOX JUMP 24/20

FINISHER-100 DOUBLE UNDERS

STRENGTH

SPLIT JERK 3211

W.O.D

3 ROUNDS FOR TIME

20 HANG POWER CLEAN 35/25kg

20 PUSH PRESS

20 POWER SNATCH

20 SIT UP(knees to elbowsfingers to toes)

W.O.D

”I AM CFD”

In honor of CFD turning 1 this week.

12 ROUNDS FOR TIME

3 CLEAN AND JERK 60/40kg

6 BURPEE

5 PULL UP

W.O.D

CLUB GPP BOX101 or CROSSFIT KIDS

REMINDER

Tomorrow’s schedule is 10am CROSSFIT everybody welcome no bookings.

5.45-6.45pm CROSSFIT and BOX101 6.45-7.45 book on line.

(image)

W.O.D

FILTHY FIFTY

50 reps of the following exercises for time

BOX JUMPS 20inch

JUMPING PULL UPS

KB SWINGS 16kg

WALKING LUNGES

KNEES TO ELBOW

PUSH PRESS 20kg

BACK EXTENSIONS

WALL BALL 9kg

BURPEES

DOUBLE UNDERS

STRENGTH

BACK SQUAT 553311

20 rep max male-bodyweight female-50% bodyweight.

FINISHER-TABATA KB SWINGS 24/16kg for total reps.

(image)

W.O.D

BADGER

3 ROUNDS FOR TIME

30 SQUAT CLEAN 40/30kg

30 PULL UP

800m RUN

STRENGTH

DEADLIFT 553311

+20 reps male 120% bodyweight female bodyweight.

FINISHER-TABATA KB SNATCH 24/16kg

W.O.D.

W.O.D

30 BOX JUMPS 2o inch box(Games standard)-1 for 1 with partner

40 BB THRUSTER 20kg bar-partner holds a sandbag overhead both partners must complete a rep

50 PULL UP-all reps assisted by holding partners legs

60 BACK SQUATS 20kg bar-partner holds a wall sit-both partners must complete a rep

70 BURPEE-only 1 person can work at any time

COMPLETE A 400m RUN WITH AMMO TIN AT THE COMPLETION OF EACH EXERCISE.

W.O.D

10am CLUB GPP

3.45-4.45 5-6pm BOX101 and CROSSFIT KIDS

STRENGTH

PUSH PRESS 3×5

W.O.D

7 ROUNDS FOR TIME

7 FRONT SQUATS 75/45kg

7 CHEST TO BAR PULL UP

W.O.D

FOR TIME

30 H-S-P-U

40 PULL UP

50 KB SWING 24/16kg

60 SIT UP

70 BURPEE

W.O.D. Suz has registered for Open have you?(image)

It might just be that the workout pulled out of the hopper is tailor made for you your points could help CFD send a team to Sydney.

STRENGTH/POWER

CLEAN AND JERK- You have 15 mins to find your 1 rep max

W.O.D

7 ROUNDS FOR TIME

7 DEADLIFT 100/70kg

7 L-PULL UP

W.O.D

YOU HAVE 40 MINS TO COMPLETE AS MUCH OF THE FOLLOWING IN ANY ORDER.

1km ROW

1.6km RUN

25 RING PUSH UP

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

75 WALL BALL 10/6kg

100 SIT UPS

200 DOUBLE UNDERS

STRENGTH/POWER

MUSCLE SNATCH 3×3

POWER SNATCH 3×2

SQUAT SNATCH 3×1

W.O.D

12 MINUTE AMRAP

3 POWER SNATCH 45/30kg

FOLLOWED BY 2 ROUNDS OF

3 PULL UP

6 PUSH UP

9 BOX JUMP 24/20 inch box

W.O.D

15 MINUTE AMRAP

3 ROUNDS OF THE BEAR COMPLEX 35/25kg

POWER CLEAN

FRONT SQUAT

PUSH PRESS

BACK SQUAT

PUSH PRESS

1 DOWLING STREET STAIR RUN

W.O.D

10am CLUB GPP

3.45-4.45pm and 5-6pm BOX101 and CROSSFIT KIDS

STRENGTH

WEIGHTED PULL UP 4×5

Alternated with

MAX RING DIP-scale up or down as needed.

W.O.D

20 MINUTE AMRAP

5 KB SWING 32/24kg

10 TOE TO BAR

15 WALL BALL 10/6kg

W.O.D

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

PUSH PRESS 35/25kg

SUMO DEADLIFT HIGH PULL

ENDURANCE

4x250m ROW-rest as long as your partner takes to complete there set.

FINISHER-100 AB MAT SIT UP

STRENGTH

THRUSTER 3×3

W.O.D

21-15-9

POWER CLEAN 50/35kg

THRUSTER

GYMNASTICS/SKILLS

Practice the following exercises for approximately 20mins

H-S-P-U

RING DIP

RING L-SIT

MUSCLE UP PROGRESSIONS

W.O.D

3 ROUNDS FOR TIME

5 WALL CLIMBER

10 PISTOLS

15 PULL UP

20 UNBROKEN DOUBLE UNDERS

25 SIT UP-scale up is GHD sit up

W.O.D. Don’t quote me on this but a little birdie told me late last night that our top 3 scores male and female combined take us to the top of the world yep that’s right little old CrossFit Dunedin are on top of the world. Just goes to show that the awesome community atmosphere we have at the gym builds a competitive training environment. But hey let’s not get ahead of ourselves just yet I’m sure it’s only going to get harder and heavier.

Check out Adam Brayton he’s new to Dunedin and hail’s from sunny CrossFit Santa Cruz the birthplace of CrossFit.

W.O.D

15 MINUTE PARTNER AMRAP

PARTNER A- 200m Farmers walk 20/12kg KB

PARTNER B-5 DEADLIFT 100/60kg

10 BOX JUMP 24/20inch box

The objective of the workout is to score maximum number of rounds. Partner A continues the rep count from where partner B left off.

W.O.D

7 MINUTES MAX BURPEES

FINISHER

7 MINUTE AMRAP

7 KB SWING

7 PUSH UP

7 KNEE TO ELBOW

STRENGTH

FRONT SQUAT 77553311

W.O.D

21-15-9

CHEST TO BAR PULL UP

RING PUSH UP

W.O.D

8 ROUNDS FOR TIME

10 BURPEE

15 JUMPING ALTERNATE LUNGES

20 DOUBLE UNDERS

5x5m SHUTTLE RUN

REST 90 SECONDS ON COMPLETION OF EACH ROUND

STRENGTH/W.O.D

PRESS 3×5

PUSH PRESS 3×3

PUSH JERK 3×1

FINISHER-3×5 WEIGHTED PULL UP

W.O.D

7 ROUNDS FOR TIME

1 x15FT ROPE CLIMB

10 WALL BALL 10/6kg

15 KB SWING 24/16kg kb

20 DOUBLE UNDERS

W.O.D.A big snatch is generally suited to the bigger man but we all know when it’s game time that Speedy is going to turn it on but with a 1 rep max of 75kg it’s going to be tough. On the female side I expect Bailey Rogers to get well into her 45kg snatch if not complete that set and look out for Jay Still to power out the reps early. As they say only time will tell.

W.O.D

CROSSFIT GAMES 12.2

Proceed through the following sequence below completing as many reps as possible in 10 minutes.

30 SNATCHES 35/20kg

30 SNATCHES 60/35kg

30 SNATCHES 75/45kg

MAX SNATCHES 95/55kg

W.O.D

20 MINUTE

400m SANDBAG RUN
20 SANDBAG OVERHEAD WALKING LUNGE STEPS
15 KB SWING 24/16kg
10 PULL UP

STRENGTH

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

W.O.D

3 ROUNDS FOR TIME

10 DEALIFT 125/85kg

50 DOUBLE UNDER

W.O.D

5 ROUNDS FOR TIME

500m RUN

15 THRUSTERS 40/30kg

STRENGTH/POWER

CLEAN AND JERK 7×1

Weight must increase each set

W.O.D

7 MINUTE AMRAP

3 POWER CLEAN @80% of your 1 rep max clean and jerk

6 BOX JUMP 24/20 inch box

9 CLAPPING PUSH UP

WOD THURSDAY

You have 40 minutes with a partner to complete the following in any order the exercise must then be completed with perfect technique before moving on to the next.

100 BAR FACING BURPEES-partitioned as needed between partners.

10 WALL CLIMBER-1 for 1 with partner.

2x 25 AB MAT SIT UP-1 person works 1 person rests.

3×10 STRICT PULL UP-per person.

4x250m ROW-per person.

5×3 T.G.U-per arm per person-as heavy as possible. Partnership is however allowed to work at the same time.

200 DOUBLE UNDERS-partitioned as needed between partners.

W.O.D. I see the push press becoming especially challenging once the legs start to fatigue from the box jumps 18 mins is a long time and if you pick up that bar before your recovered you’ll be forced to put it down faster than you thought. I see 9 rounds becoming bench mark.

Everyone is welcome to come along and check out the action at 5.45pm tonight. All concession card holders and casual members need to book into a class in advance.

Go the Hawkes Bay! Were extremely greatful for the student intake that has come to CFD from Hawkes bay and all seem to have received great coaching. Check out Jane Bunworth working hard on her dead hang pull up yesterday.

W.O.D

CROSSFIT GAMES OPEN 12.3

18 MINUTE AMRAP

15 BOX JUMP 24/20 inch box

12 PUSH PRESS 52.5/35kg

9 TOES TO BAR

W.O.D

TABATA THIS

8 rounds of 20 seconds of each exercise followed by 10 seconds rest.

Your score is the lowest number of reps per set totaled together.

SQUAT

ROW

PULL UP

SIT UP

PUSH UP

FINISHER-5x200m RUN

Rest is as long as it takes your partner to complete there set.

W.O.D 12.3 by 12pm today so that I can validate it.

STRENGTH

OVERHEAD SQUATS 3×3

You have 8 minutes to complete as many reps of the following

10-8-6-4-2

OVERHEAD SQUAT 50/35kg

CHEST TO BAR PULL UP

Followed by MAX lateral bar hops.

Your score is total number of reps.

W.O.D

FOR TIME

RUN 1600m

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

30m BEAR CRAWL

RUN 1200m RUN

15 S-D-H-P

30m BEAR CRAWL

RUN 800m

9 S-D-H-P

30m BEAR CRAWL

STRENGTH

POWER or SQUAT CLEAN 3×3

W.O.D

8 MINUTE AMRAP

10-8-6-4-2

SQUAT CLEAN 50/35kg

KB SWING 24/16kg

MAX HSPU for the remainder of the time.

Your score is your total number of reps.

W.O.D

FOR TIME

60 KB SWINGS 24/16kg

50 KB WALKING LUNGE STEPS-carrying your kb any way 24/16kg

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

30 WALL BALL 10/6kg

20 BURPEES

10 THRUSTERS 40/30kg

FINISHER-1km RUN(2 block laps) or ROW

W.O.D. Take a deep breath and just think if your ever going to get your first Muscle-Up then today is as good as any. The gym will be open all day today for anyone who wants to practice.

After consulting my wingman Speedy were pretty sure we know what next weeks Open workout will be stay tuned.

I’m sure it’s someone’s birthday day?

W.O.D

REEBOK CROSSFIT GAMES OPEN 12.4

12 MINUTE AMRAP

150 WALL BALL 9/6kg

90 DOUBLE UNDERS

30 MUSCLE UP

W.O.D

FOR TIME

200M RUN

15 KB SWING-pick a heavy weight and stick with it

15 PUSH UP-advanced option is ring push up

400M RUN

20 KB SWING

20 PUSH UP

600M RUN

25 KB SWING

25 PUSH UP

800M RUN

30 KB SWING

30 PUSH UP

STRENGTH

WEIGHTED PULL UP 3x5

W.O.D

JT

21-15-9 REPS FOR TIME

HANDSTAND PUSH UP

RING DIP

PUSH UP

FINISHER-3 ROUNDS FOR TIME

200M RUN

10 GORILLA PULL UP

STRENGTH

TURKISH GET UP 4x3 per arm

W.O.D

20 MINUTE AMRAP

5 KB SNATCHES-per arm 20/12kg

10 PULL UP

15 GOBLET SQUAT 20/12kg

400m RUN

Olympic Lifting Competition. Not bad for an 11 year old I just wish I could have lifted like that at his age.(image)

How are the legs? Double the date Wall Ball makes it 42 reps today a wise man once said "you cannot buy conditioning".

STRENGTH

HANG CLEAN 3x3

W.O.D

DT

5 ROUNDS FOR TIME

12 DEADLIFT 70/40kg

9 POWER CLEAN

6 PUSH JERK

STRENGTH/TECHNIQUE

CHEST TO BAR PULL UP 3x8

W.O.D

10 MINUTE AMRAP

5 POWER SNATCH 40/30kg

7 S-D-H-P

9 FRONT SQUAT

FINISHER-TABATA ROW

W.O.D

2012 Reebok CrossFit Games 12.5

3-6-9-12-18-21-etc

THRUSTER 45/30kg

CHEST TO BAR PULL UP

W.O.D

4 ROUNDS FOR TIME

DOWLING STREET STAIRS SANDBAG RUN

30 PLATE OVERHEAD WALKING LUNGES 20/10kg

200m FARMERS WALK-pick a weight and stick with it

30 SIT UPS

STRENGTH

BACK SQUAT 3x5

W.O.D

15 MINUTE AMRAP

1 ROPE CLIMB

8 OVERHEAD SQUATS 40/30kg

15 KB SWINGS 24/16kg

STRENGTH

Beginner-1 round

Intermediate-2 rounds

Advanced-3 rounds

1 HSPU+1 WEIGHTED PULL UP

3 HSPU+3 STRICT PULL UPS

5 HSPU +5 KIPPING/C2BAR

W.O.D

3 ROUNDS FOR TIME

400m RUN

10 RING DIP

25 WALL BALL 9/6kg

50 DOUBLE UNDERS

STRENGTH

PUSH PRESS 4x5

W.O.D

5 ROUNDS FOR TIME

4 CLEAN AND JERK 60/40kg

8 KNEE TO ELBOW

12 BOX JUMP 24/20inch box

W.O.D

2 ROUNDS FOR TIME

1200m RUN

3 T.G.U per arm 24/16kg kb

5 MUSCLE UP

10 H-S-P-U

W.O.D

7 MINUTE AMRAP

ASCENDING PYRAMID 3-6-9-12-15etc

SQUAT SNATCH 45/30kg

HAND RELEASE PUSH UP

FINISHER-1KM ROW

PARTNER WORKOUT

You have 40 mins to complete as much of the following in any order.

8x200m RUN-1 person runs whilst the other person rests

20 ROUNDS OF CINDY-5PULL UP10 PUSH UP15 SQUATS-1 person completes a round whilst the other person rests

4x250m ROW-1 person rows whilst the other person rests

1 BLOCK LAP PIGGY BACK CARRY-NO CHEATING!

STRENGTH

DEADLIFT 3×5

W.O.D

DIANE

21-15-9

DEADLIFT 100/70kg

H-S-P-U

W.O.D

500m RUN(1 block lap)

FOLLOWED BY 2 ROUNDS OF

20 DOUBLE UNDERS

20 ALTERNATING LUNGES PER LEG

20 BURPEES

20 WALL BALL 9/6kg

20 KB SDHP 32/24kg

20 BOX JUMPS 24/20 inch box

500m RUN

FINISHER-

3×10 C2BAR PULL UP ALTERNATED WITH RING DIPS

STRENGTH

SQUAT CLEAN 3×3

W.O.D

ELIZABETH

21-15-9

SQUAT CLEAN 60/40kg

RING DIP

STRENGTH/SKILLS

FOR QUALITY

10-8-6-4-2

STRICT KNEE TO ELBOW

PISTOLS

WEIGHTED PUSH UPS

ACCUMULATE 30 SECOND L-SIT

W.O.D

7 MINUTE AMRAP

7 KB SWINGS 32/24kg

7 BURPEE BOX JUMP 24/20inch box

7 KNEE TO ELBOW

W.O.D.(image)

Come join us 9.30am at the Esplanade this Saturday for a ”fun” workout. All we ask for is $10 donation to our Teams fund to attend the CrossFit Games in Sydney.

STRENGTH

THRUSTERS 7×1

W.O.D

JACKIE

1KM ROW

50 BB THRUSTERS 20/15kg

30 PULL UP

FINISHER-3×8 BB ROW

STRENGTH

FRONT SQUATS 3×5

W.O.D

HELEN

3 ROUNDS FOR TIME

400m RUN

21KB SWINGS 24/16kg

12 PULL UP

GYMNASTICS/SKILLS

You have 20 minutes to practice Muscle-Up progressions.

OR if you ‘have’ a Muscle-UP

3 ROUNDS FOR TIME

50 DOUBLE UNDER

5 MUSCLE UP

W.O.D

FOR TME

800m RUN

40 TOES TO BAR

30 BOX JUMP 24/20inch box

20 PLATE OVERHEAD LUNGE 20/15kg

10 RING DIPS

800m RUN

STRENGTH

SPLIT JERK 332211

W.O.D

GRACE

30 CLEAN AND JERKS FOR TIME 60/40kg

W.O.D

Time starts with 750m ROW

Followed by 3 rounds of the following

7 HSPU

35 DOUBLE UNDER

200m FARMERS WALK 24/16kg kb’s

FINISHER-3 ROUNDS

10 GHD SIT UP

10 BB GOOD MORNINGS

10 MB WOODCHOP WALL THROWS

STRENGTH/POWER

55333

HANG POWER SNATCH

POWER SNATCH

W.O.D

ANNIE

50-40-30-20-10

DOUBLE UNDER

SIT UPS

W.O.D

1) 5 ROUNDS OF

15m PLATE OVERHEAD WALKING LUNGE 20/15kg

21 BURPEES

5 MINS REST

2) 10 ROUNDS OF DOWLING ST STAIRS

3 MINS REST

3) 3×30 sec HANGING L-SIT alternating with 20 HOLLOW ROCKS

STRENGTH

PRESS 5×3

W.O.D

ANGIE

FOR TIME

100 PULL UP

100 PUSH UP

100 SIT UP

100 AIR SQUAT

STRENGTH/SKILLS

2-3 ROUNDS FOCUSING ON QUALTY

3 HSPU-10 DOUBLE UNDERS

5 HSPU-20 DOUBLE UNDERS

7HSPU-30 DOUBLE UNDERS

60 seconds rest at the end of each round

W.O.D-FOR TIME

800m RUN

COMPLETE 10 ROUNDS OF THE COUPLET

10 RING DIP

10 BOX JUMP 24/20inch box

800m RUN

STRENGTH

OVERHEAD SQUAT 3×3

W.O.D

NANCY

5 ROUNDS FOR TIME OF

400m RUN

OVERHEAD SQUAT 40/30kg

STRENGTH/SKILLS

3 ROUNDS FOR QUALITY

3 T.G.U per arm

10 PISTOLS-weighted if possible

15 KB SWINGS-as heavy as possible

REST 60 SECONDS BETWEEN ROUNDS

W.O.D

800m RUN

THEN COMPLETE 10 ROUNDS OF THE COUPLET

10 KNEE TO ELBOWS

10 BOX PASS THROUGH

800m RUN

STRENGTH/POWER

CLEAN AND JERK

You have 15 mins to find your 1 rep max

W.O.D

21-15-9

POWER CLEAN 60/40kg

BURPEE

STRENGTH

THRUSTER 5×2

W.O.D

FRAN

21-15-9

Thruster 40/30kg

Pull-up

STRENGTH/SKILLS

Option 1.

Muscle up progressions/ Muscle up

Option 2.

5×5 Weighted Pull up- Super set to 8-10 Ring Dip

W.O.D

MARY

20 minute AMRAP

5 H-S-P-U

10 PISTOLS

15 PULL UPS

STRENGTH

SQUAT CLEAN 3×3

W.O.D

Todays workout is in honour of David “Klepto” L. Brodeur who was killed in Afghanistan in battle on the 27th of April 2011.

‘KLEPTO’

4 ROUNDS FOR TIME

27 BOX JUMPS 24″ box

20 BURPEES

11 SQUAT CLEAN 65/45kg

W.O.D

3 rounds for time

21 WALL BALL 9/6kg

21 TOES TO BAR

3 minutes rest

50 PLATE SIT UPS 10/5kg

100 MB MOUNTAIN CLIMBERS (partition as needed)

W.O.D

15 MINUTE AMRAP

1 x 15ft ROPE CLIMB

15 PUSH UPS

FINISHER

PARTNER 100m HILL SPRINTS

(Partner 1 sprints 100m and jogs back to recovery then alternates with partner 2. 5 per person)

100 AB MAT SIT UPS

(Partner 1 performs sit ups whilst partner 2 is in a hang position with there chin over the pull up bar. Partition as needed)

STRENGTH

PUSH JERK 5-5-3-3-3

W.O.D

50 BACK SQUAT 60/40kg

40 PULL UP

30 SHOULDER TO OVERHEAD 60/40kg

STRENGTH

FRONT SQUAT 5×5

W.O.D

50 FRONT SQUAT 40/30kg

40 PULL UP

30 SHOULDER TO OVERHEAD 40/30kg

PERFORM 3 BURPEES ON THE MINUTE EVERY MINUTE.

W.O.D

DEL

U.S. Army First Lieutenant Dimitri Del Castillo 24 of Tampa Florida assigned to the 2nd Battalion 35th Infantry Regiment 3rd Brigade Combat Team 25th Infantry Division based in Schofield Barracks Hawaii died on June 25 2011 in Kunar province Afghanistan from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie his parents Mr. and Mrs. Carlos E. Del Castillo his brother Carlos Andres and sister Anna.

FOR TIME

25 BURPEES

25 WEIGHTED PULL UP 10/5kg DB

25 HSPU

25 CHEST TO BAR PULL UP

25 BURPEE

BETWEEN EACH ROUND COMPLETE A 400m RUN WITH 10/5kg MED BALL

W.O.D

TABATA

8 sets per exercise consisting of 20 seconds of work followed by 10 seconds of rest.

Rest 1 min at the end of each set and your score is total number of reps.

PLATE GROUND TO OVERHEAD 20/15kg

JUMPING LUNGES

BURPEE BAR HOP

WALL BALL 9/6kg

PLATE SIT UP 10/5kg

STRENGTH

HANG CLEAN 553311

W.O.D

50 OVERHEAD SQUATS 30/20kg

40 PULL UP

30 SHOULDER TO OVERHEAD 30/20kg

50 KB SWINGS 24/16kg

PERFORM 5 KB SWINGS ON THE MINUTE EVERY MINUTE

W.O.D

3 ROUNDS FOR TIME OF THE FOLLOWING OPTIONS.

EACH OPTION FINISHES WITH 28 BURPEE BOX JUMPS.

OPTION 1

7 DEADLIFT 155/102kg

7 MUSCLE UP

OPTION 2

7 DEADLIFT 100/70kg

7 MUSCLE UP

OPTION 3

7 DEADLIFT 80/60kg

21 RING ROW

21 RING DIP

W.O.D

3 ROUNDS FOR TIME

1 BLOCK RUN

60m SLED PUSH 100/60kg

1 ROPE CLIMB-option? What option?

FARMERS WALK-DOWLING ST STAIRS-pick 2 heavy KB’s and stick with them

10 GORILLA PULL UPS

STRENGTH/POWER

You have 15 mins to work up to a heavy Snatch.

W.O.D

SNATCH LADDER

On the minute perform 20 Double Unders followed by 1 Snatch

Male-4045505560657075kg

Female-2527.53032.5.35.37.54042.54547.5kg

GYMNASTICS/SKILLS

You have 15 mins to practice Muscle-Up progressions/Muscle-Ups.

STRENGTH

2-3 ROUNDS OF THE FOLLOWING

3xHSPU-3xWEIGHTED PULL UP

5xHSPU-5xSTRICT PULL UP

7xHSPU-7xKIPPING PULL UP

W.O.D

NATE

In honor of Chief Petty Officer Nate Hardy who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife Mindi and his infant son Parker.

20 MINUTE AMRAP

2 MUSCLE UP

4 HSPU

8 KB SWING 32/24kg

STRENGTH/POWER

You have 15mins to work up to a heavy Power Clean

W.O.D

THE CHIEF

Max rounds in 3 minutes of

3 POWER CLEAN 60/40kg

6 PUSH UP

9 SQUAT

1 min rest per round

Repeat x5

WODs.
The CFD website will soon have a full profile of me so make sure to check it out.

If you have any specific goals you want to work on and you don’t have a coach helping you are more than welcome to contact me at the gym or on my mobile 021 248 9222. I would be happy to set up a free consultation during the week so you can make the most of your CrossFit experience.

Yours in fitness

Christian Pedersen

STRENGTH

THRUSTER 5×3

W.O.D

4 ROUNDS FOR TIME

10 ALTERNATING KB SNATCH 24/16kg

200m RUN

W.O.D

10 ROUNDS FOR TIME

10 TOES TO BAR

20 OVERHEAD WALKING LUNGE 20/15kg

ENDURANCE

10 DOWLING STEET ‘RAMP’ SPRINTS-JOG BACK RECOVERY

W.O.D

3 ROUNDS FOR TIME

40 DOUBLE UNDERS

30 WALL BALL9/6kg

20 BURPEES

10 TRUCK TYRE FLIPS

FINISHER-100 SIT UPS

STRENGTH

DEADLIFT 3×10-progressing to w.o.d weight

W.O.D

NUTTS

Lieutenant Andrew Richard Nuttall 30 from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI) based in Edmonton Alberta serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District about 25 km southwest of Kandahar City on December 23 2009. He is survived by his parents Richard and Ethel Jane Nuttall.

10 HSPU

15 DEADLIFT 115kg/85kg

25 BOX JUMP 30/24inch

50 PULL UP

100 WALL BALL 9/6kg

200 DOUBLE UNDERS

RUN 400m with a 20/15kg PLATE

STRENGTH

SHOULDER PRESS 5x5

W.O.D

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

PUSH PRESS 40/30kg

S-D-H-P

FINISHER-TABATA ROW

STRENGTH

TURKISH GET-UP 3-2-1-1

W.O.D

4 ROUNDS FOR TIME

400m RUN

21 RING PUSH UP

15 KB SWING 32/24kg

9 BOX JUMP 24/20inch

W.O.D. From there we had to complete registration for the competition and got a sneak peek at the venue. I was amazed with the set up it is a fully seated indoor arena completely fitted out in CrossFit gear and CrossFit marketing. Each athlete got given a goodie bag of Reebok gear which was very cool.

On the eve of the Games everyone has had a relaxing evening. Josh our traveling physio has been doing a fantastic job attending to(image) everyones needs and we are looking forward to the start of the competition.

W.O.D

'FIGHT'

4x8 MINUTE AMRAPS

3 MINUTES REST BETWEEN EACH AMRAP

1. MAX ROUNDS DOWLING ST STAIRS

(Up steps-Down ramp)

2. 10 DOUBLE UNDERS or 40 SINGLE UNDERS

15 KB SWINGS 24/16kg

10 CLAP PUSH UP

5 BOX JUMP 24/20inch

3. PARTNER 200m RUNS

(One person completes a 200m run as fast as possible while the other person rests then alternate)

4. 20 DOUBLE UNDERS or 80 SINGLE UNDERS

15 KB SUMO DEADLIFT HIGHPULL

10 BURPEES

5 PLYO LUNGE (Per leg back knee touches the ground)

FINISHER- TABATA SIT UP

(6-8 sets of 20 second intervals of max sit ups followed by 10 seconds rest)

STRENGTH

BACK SQUAT 5x5

W.O.D

FRONT SQUATS

3o FRONT SQUATS 40/30kg

20 K2E

10 BURPESS

RUN 800m

10 BURPEES

20 K2E

30 FRONT SQUAT

W.O.D.

MURPH

In memory of Navy Lieutenant Michael Murphy 29 of Patchogue NY who was killed in Afghanistan June 28th 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

OPTION 1.

1.6km RUN (3 Block Laps)

100 PULL UP

200 PUSH UP

300 AIR SQUATS

1.6km RUN

OPTION 2.

'HALF MURPH'

800m RUN

50 PULL UP

100 PUSH UP

150 SQUAT

800m RUN

(You can partition the reps as needed)

W.O.D

3.45-4.45pm BOX101 and CROSSFIT KIDS

STRENGTH(image)

DEADLIFT 5x5

W.O.D

FOR TIME 21-15-9

DEADLIFT 100/70kg

WALL BALL 9/6kg

W.O.D

Max repetitions of the following

5 Minutes- MAX HSPU- SCALE TO WALL CLIMBER- HR PUSH UP

4 Minutes- MAX T2B ' SCALE TO KNEE- HANGING HOLLOW ROCK

3 Minutes- MAX BOX JUMPS

2 Minutes- MAX KB SWINGS

1 Minute- MAX BURPEES

Workout is scored on total number of reps.

FINISHER- 2x 800m RUN- 2 Minute rest between each set

STRENGTH

SQUAT SNATCH 553311

W.O.D

8minute A.M.R.A.P

5 POWER SNATCH 45/30kg

25 DOUBLE UNDERS

W.O.D

20 MINUTE AMRAP

5 CHEST TO BAR PULL UP

5 RING DIP

15 SQUATS

STRENGTH

POWER CLEAN 5x3

W.O.D

5 ROUNDS FOR TIME

10 POWER CLEAN 60/40kg

15 WALL BALL 9/6kg

W.O.D

3 ROUNDS FOR TIME

50 DOUBLE UNDER

40 SIT UP

30 MB CLEANS 9kg

20 PULL UP

10 H-S-P-U

STRENGTH

TURKISH GET UP 3321 per arm

W.O.D

JAG 28

U.S. Air Force Senior Airman Mark Forester 29 of Tuscaloosa AL assigned to the 21st Special Tactics Squadron based in Pope Air Force Base NC died on September 29 2010 while conducting combat operations in Uruzgan province Afghanistan.

He is survived by his parents Ray and Pat and siblings Terri David Joseph and Thad.

FOR TIME:

RUN 800m

28 KB SWING 32/24kg

28 STRICT PULL UPS

28 KB CLEAN AND JERK 32/24kg per arm

28 STRICT PULL UP

RUN 800m

STRENGTH(image)

FRONT SQUATS 5×3

W.O.D

7 MINUTE AMARAP-ASCENDING PYRAMID

50 DOUBLE UNDER BUY IN

3 THRUSTERS 45/30kg

3 BURPEES

6 THRUSTERS

6 BURPEES

9121518etc.

STRENGTH

3x MAX H-S-P-U

SUPERSET

MAX L-PULL UP

W.O.D

FOR TIME

500m ROW

40 WALL BALL9/6kg

30 BOX JUMP 24/20inch box

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

10 TOE TO BAR

RUN 1.6km(3 block laps)

STRENGTH/POWER

CLEAN AND JERK 7×1

W.O.D

10 MINUTE AMRAP

5 POWER CLEAN 60/40kg

10 PISTOL-alternating leg

15 KB SWING 24/16kg

W.O.D

252015 REPS OF

POWER SNATCH 35/25kg

PULL UP

OVERHEAD SQUAT

KNEE TO ELBOW

PUSH PRESS

BOX JUMP 24/20inch box

W.O.D

Partner A completes a 200m run whilst partner B works through the following exercises and reps in order alternating between each set.

2 ROPE CLIMB BUY IN(1 or 2 climbs per person)

100 BURPEE PULL UP

100 BB THRUSTER 20/15kg

100 PLATE OVERHEAD LUNGES 15/10kg

100 PLATE SIT UP 10/5kg

WOD Games are coming! This is going to be a series of 5 workouts over a 10 week period 1 workout every 2 weeks on a Friday night at 5.45pm. These workouts are aimed to get everyone at CFD involved theres nothing like a little in house competition. There are going to be 3 divisions Beginner Intermediate and Rx’d. You can pick and choose each week what division you would like to be in you do not have to stay in the same division for all the workouts. The workouts will be announced on the morning before and you can turn up on the night and register. Your placings each workout will be tallied and at the end of the 10 weeks the winners will be announced.

W.O.D

FILTHY 50

50 BOX JUMP 24inch

50 JUMPING PULL UPS

50 KB SWINGS 16kg

50 WALKING LUNGE

50 KNEES TO ELBOWS

50 PUSH PRESS 20kg

50 BACK EXTENSIONS

50 WALL BALL 10kg

50 BURPEES

50 DOUBLE UNDERS

STRENGTH

OVERHEAD SQUATS 7×2

W.O.D

21-15-9

FRONT SQUAT 45/30kg

BURPEE

PULL UP

GYMNASTICS/SKILLS

You have 20 minutes to practice the following

RING DIPS

MUSCLE UP PROGRESSIONS/MUSCLE UP’S

RING L-SITS

W.O.D

10 MUSCLE UP-(scaled option 30 Pull up30 ring dip)

100 PUSH PRESS 35/25kg

ROW or RUN 1000m

STRENGTH/POWER

SQUAT CLEAN 55333

W.O.D

21-15-9

SQUAT CLEAN 50/35kg

HANDSTAND PUSH UP

W.O.D times.

For more information or to book your place contact Grant 027-5685-101 or grant@crossfitdunedin.co.nz

STRENGTH

TURKISH GET UP 3211 per arm

W.O.D

RUN 800m400m200m at the start of each round followed by;

30 SUMO DEADLIFT HIGH PULL 32/24kg

20 KB SWINGS 24/16kg

10 KB SNATCHES-per arm 20/12kg

W.O.D

For time

5 ROPE CLIMBS 50 BACK SQUAT 35kg

4 ROPE CLIMBS 40 BACK SQUAT

3 ROPE CLIMB 30 BACK SQUAT

2 ROPE CLIMB 20 BACK SQUAT

1 ROPE CLIMB 10 BACK SQUAT

W.O.D League is perfect preparation for those who are wanting to Compete at the CrossFit Games in Auckland on November the 10th or those lacking a competitive spark.
This 10 week program has 1 workout every other Friday (5 Weeks in total). The first workout is Friday 13th July which happens to be the same day that the CrossFit Games kicks off in California exciting!. There will be two divisions: scaled and Rx. Participants can opt in each week to the scaled or Rx depending on the workout. Scoring is a running total of your placings each week. There will be prizes for the top male and female in each division!
To sign up call Grant at 0275685101 or email grant@crossfitdunedin.co.nz. See you there! (image)

STRENGTH

Every minute on the minute for 15 mins perform 3 Power Snatch @ 80% of your 1 rep max Snatch.

W.O.D

10 MINUTE AMRAP

5 POWER CLEAN 70/45kg

10 TOE TO BAR

15 WALL BALL 9/6kg

STRENGTH/POWER

YOU HAVE 15min TO FIND YOUR 1RM CLEAN AND JERK

W.O.D

5 ROPE CLIMBS – 5 CLEAN AND JERK 60/40kg

4 ROPE CLIMBS – 4 CLEAN AND JERK 70/45kg

3 ROPE CLIMBS – 3 CLEAN AND JERKS 80/50kg

2 ROPE CLIMBS – 2 CLEAN AND JERK 90/55kg

1 ROPE CLIMB – 1 CLEAN AND JERK 100/60kg

W.O.D

For time:

RUN 1600m

150 DOUBLE UNDERS

50 BURPEES

RUN 800m

100 DOUBLE UNDERS

35 BURPEES(image)

RUN 400m

50 DOUBLE UNDERS

20 BURPEES

(image)

W.O.D League then why not? It’s time to prove your fitness.

Riley from CrossFit Kids braved the cold yesterday where were all the adults?

Harlem Irwin has been eating up his Rope Climbs good luck with 18 of them today.

STRENGTH

A)DEADLIFT 5×5

B) BB ROW 3×6-8

C) MAX STRICT HSPU-followed by max kip x3

D) 25 STRICT TOE TO BAR 50 HOLLOW ROCKS-partition as needed.

W.O.D

‘FIGHT GONE BAD’

3 ROUNDS OF:

WALL BALL 9/6kg

SUMO DEADLIFT HIGH-PULL 35/25kg

BOX JUMP 24”

PUSH PRESS 35/25kg

ROW (calories)

1 MINUTE PER EXERCISE 60 SECONDS REST BETWEEN ROUNDS.

W.O.D

A) BENCH PRESS 5×5

B) STIFF LEG DEADLIFT 3×6-8

C) 3×5 WEIGHTED PULL UP S/S TO BAR DIPS

D) TABATA PLATE SIT UP 10/5kg

GYMNASTICS/SKILLS

You have 15 minutes to practice muscle up progressions/muscle ups

OR

3x muscle ups/weighted muscle ups on the minute every minute for 10 minutes.

W.O.D

800m RUN

42 KB SWING 24/16kg

21 BURPEES

400m RUN

30 KB SWING

15 BURPEES

200m RUN

18 KB SWING

9 BURPEES

W.O.D

Every minute on the minute for 15 minutes perform

1 SQUAT SNATCH-60% of your 1 rep max

1 POWER SNATCH

W.O.D

20 MINUTE AMRAP

ROW 250m

5 TRUCK TYRE FLIPS

5 KB SNATCHES PER ARM

5 PULL UP

5 RING DIP

Go as heavy as possible pick a weight and stick to it.

FINISHER-400m run straight in to a 400m farmers walk 24/16kg kb’s per hand

Olympic Lifting Coach Jules Dempsey.(image)

An update from the W.O.D League so far over 40 people have placed there name on the sign-in sheet. To confirm your place please bring your registration fee into the gym on your next visit. Once 50 paying registrations have been completed registration will be closed hurry to avoid disappointment. If anyone is unable to pay as they are currently on University Holiday then contact me Grant.

STRENGTH

A)BACK SQUAT 5×3 1×20

B)BB ROW 3×6-8

C)3 rounds of 5 L-SIT PULL UP+10 RING DIP+20 HR PUSH UP

D) 4 rounds of 25 SLAM BALLS+ 25 AB MAT SIT UPS

W.O.D

RUN 400m

21 THRUSTER 45/30kg

21 PULL UP

RUN 300m

15 THRUSTER

15 PULL UP

RUN 200m

9 THRUSTER

9 PULL UP

FINISHER- Spend 15 mins ”greasing the groove” of an exercise or skill that needs it the most.

W.O.D

FOR TIME

500m ROW

40 BOX JUMP 24”inch box

30 KETTLEBELL SWING 32/24kg

20 TOE TO BAR

10 HANDSTAND PUSH UP

20 KNEE TO ELBOW

30 KB SUMO-DEADLIFT-HIGH PULL

40 WALL BALL 9/6kg

50 DOUBLE UNDER

STRENGTH

A)PRESS 5×3-add max push press on final 2 sets

B)STIFF LEG DEADLIFT 3×6-8

C) COMPLETE 3 ROUNDS OF THE FOLLOWING-1 HSPU-1 PULL UP-1 RING PUSH UP 3 HSPU-3PULL UP-3 RING PUSH UP 5 HSPU-5 PULL UP-5 RING PUSH UP= 1 ROUND.

Advance option is to wear a weighted vest for pull ups and push ups.

D) TABATA HOLLOW ROCK-advanced option is 10 second rest in the hollow position

W.O.D

20 MINUTE AMRAP

3 ROUNDS OF CINDY
2 ROPE CLIMBS
30m SLED PUSH AHAP

FINISHER-10 ROUNDS OF DOWLING STREET STAIRS

W.O.D League but you haven’t yet paid I cannot confirm your place. There are now over 50 names on that list with only 50 places available. I’ve said it before but don’t be disappointed if you miss out.

A huge CFD well done to Harlem Irwin who on Saturday completed the Daily Rope Climb challenge that is truly an awesome effort.

This months Daily Exercise challenge is Handstand Push-ups.

STRENGTH

A) DEADLIFT 5×3

B) BB ROW 3×6-8

C) 2-3 ROUNDS OF- 10x DB PUSH PRESS S/S TO 20x T2B

D) TABATA MASH-UP- FLUTTER KICKS S/S TO MOUNTAIN CLIMBER

W.O.D

ON THE MINUTE EVERY MINUTE FOR 10 MINUTES COMPLETE:

1 POWER SNATCH 1 HANG SQUAT SNATCH 1 SQUAT SNATCH 45/30kg

W.O.D

RUN 400m

21 15 9

KB SWING 32/24kg

BOX JUMP

RUN 400m

21159

S-D-H-P 32/24kg

HR-PUSH UP

RUN 400m

STRENGTH

A) BENCH PRESS 5×3

B) STIFF LEG DEADLIFT 3×6-8

C) 2-3 ROUNDS OF: 10 ALTERNATING DB SNATCH S/S WITH 20 UNBROKEN PULL UP

D) TABATA MASH-UP: PLATE SIT UP S/S WITH SEATED PLATE WOODCHOPS

W.O.D

ON THE MINUTE EVERY MINUTE FOR 10 MINUTES COMPLETE:

2 CLEAN 2 JERKS 70/40kg

WOD League is almost upon us! The final deadline for payments is 8pm Wednesday or unfortunately your name may be on the list but you are NOT in. I have already had multiple people this week coming up to me with 'oh I don't know if I can do it". My advice- Seize the moment!

Its week two of our handstand push up challenge today you have 9 handstand push ups. If last week your elbows bent just that tiny bit this week try and inch them further.

A) BACK SQUAT 5x1 1x20

B) BB ROW 3x6-8

C) TURKISH GET UP 3211 per arm

D) 3 ROUNDS OF: 15 UNBROKEN K2E s/s WITH 30 AB MAT SIT UP

W.O.D

4 ROUNDS FOR TIME

5 BOX JUMPS 24"ü

10 PLATE LUNGES 20/10kg

3 ROUNDS:

5 BOX JUMPS

10 PLATE LUNGES

15 KB SWING 24/16kg

2 ROUNDS:

5 BOX JUMP

10 PLATE LUNGE

15 KB SWING

20 PUSH UP

1 ROUND:

5 BOX JUMP

10 PLATE LUNGES

15 KB SWING

20 PUSH UP

BLOCK RUN (500m)

Completion time is the total amount of time taken to complete all rounds.

W.O.D League is nearly upon us! Tomorrow mornings post will include a full outline of the rules of the 10 week 5 workout (image) competition. There will also be a full briefing of workout number 1.

If you have indicated that you would like to compete in the WOD League but haven't yet paid you need to do so by 8pm today or contact Grant on 0275685101 to make arrangements to do so.

What are these people with a plate above above there heads?

A) PRESS 5x1. Once you have found your 1 rep max. press complete 2 sets of max. rep push press using the same weight. Rest as needed.

B) STIFF LEG DEADLIFT 3x6-8

C) WEIGHTED PULL UP s/s WEIGHTED BAR DIP 3x5

D) TABATA MASH-UP- 4-POINT PUSH UP s/s WITH FLUTTER KICKS

WOD 1

W.O.D- GOAT WOD

CHOOSE 3 EXERCISES 15MIN TIME CAP

15-12-9

GREASE THE GROOVE OF 3 EXERCISES THAT NEED IT THE MOST.

Don't over shoot nail it!

WOD League (image) tonight.

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES COMPLETE:

3 POWER SNATCH (TOUCH AND GO) at 70% of 1 rep max snatch

W.O.D

7 MINUTE AMRAP

40x DOUBLE UNDERS

10x POWER CLEAN 70/45kg

W.O.D

“CROSSFIT TOTAL”

BACK SQUAT

PRESS

DEADLIFT

You have 3 attempts in 15minutes to finds your 1 rep max. at each lift your highest weight successfully lifted goes towards your final score.

W.O.D

800m RUN

21-15-9

WALL BALL 10/6kg

BOX JUMPS 24″

RING PUSH UP

800m RUN

FINISHER-TABATA HOLLOW ROCK

W.O.D

“THE OTHER TOTAL”

You have 15 minutes and 3 attempts to find your 1 rep max at the following exercises:

CLEAN

BENCH

OH SQUAT

WOD League were used to buy new equipment for the gym- 5 mens 20kg barbells plus collars 5 new wall balls and 2 new 20kg weighted vests.

Have you had a play with this new gear yet? Why not scale up todays workout and try out the weighted vest.

I have 3 Rogue speed ropes for sale- $25 cash each. If you are interested in buying one let me know.

W.O.D

RUN 1.6km (3 block laps)

10-1 T2B BURPEE

RUN 1.6km

FINISHER

100 AB MAT SIT UPS

WOD League drinks will be at the new Di Lusso on Friday night. 117 Stuart St beside Two Chefs Bistro. Come along and unwind!

(image)

WOD League please come along to show your support and help to judge. Or if you have a friend that you know has been hinting interest in CrossFit tonight is the perfect opportunity to bring them along and show them what we are all about.

W.O.D

“THE BURGENER TOTAL”

You have 15 minutes and 3 attempts to find you 1 rep max at the following movements:

SNATCH

CLEAN AND JERK

FRONT SQUAT

W.O.D

FOR TIME

5 ROPE CLIMBS

10 RUSSIAN STYLE KB SNATCHES PER ARM 24/16kg (partition as needed)

25 BURPEE BOX JUMP 24”

50 PLATE OH LUNGES 20/10kg

100 BB PUSH PRESS 20/15kg

2.4km RUN (5 block laps)

WOD League Workout 2

Division RXDivision RX Women Rounds 1 Bailey Rodgers 4 + 13 HSPU 2 Leigh Martel 3 + 7 HSPU 3 Suz McKillop 2 + 5 HSPU Men Rounds 1 James Kumate 5 + 12 Deadlifts 2 Richard Laming 5 3 Dan Ryder 4 + 8 HSPU 3 Ryan Shanks 4 + 8 HSPU 5 Mike Mikaere 4 + 7 HSPU 6 Mike Spencer 4 + 2 Deadlifts 7 Jerry Scully 3 + 11 HSPU 8 Darryl 3 + 10 HSPU 9 Bennett 3 + 7 HSPU 10 Oli Jones 3 + 3 HSPU 11 Brad Lee 3 + 12 Deadlifts 12 Hamish Kirk 2 + 8 HSPU

Division ScaledDivision Scaled Women Rounds 1 Jane Spencer 7 + 2 Deadlifts 2 Amanda Mullock 6 + 20 PU 3 Liz Girvan 6 + 19 PU 4 Rachel Mortimer 6 + 16 PU 5 Mariska 6 + 13 PU 5 Rachel Haley 6 + 13 PU 7 Bridget Dick 6 + 8 PU 8 Melissa Wallace 6 + 4 PU 9 Jess Renshaw 6 + 1 PU 10 Danielle Wallace 6 + 19 Deadlifts 11 Vanessa Geddes 6 + 11 Deadlifts 12 Georgina Dowd 6 12 Jules Gross 6 Men Rounds 1 Conrad Frew 7 + 7 Deadlifts 2 Al Nicholl 6 + 19 PU 2 Nigel Rickerby 6 + 19 PU 4 Sam Kemp 6 + 12 PU 5 Sam Eckoff 6 + 5 PU 5 Mike Wallace 6 + 5 PU 7 Brent Bachop 6 + 21 Deadlifts 8 Harrison 6 + 15 Deadlifts 9 Harlem Irwin 6 + 9 Deadlifts

WOD League workout underway. There was some serious (image) competition in both the scaled and RX’s divisions which made for great viewing. Check out new member Hamish Kirk pumping through his HSPU’s. I know you are all waiting to hear the results they will be out by mid week as there are several participants yet to throw down. Team what I will say is W.O.D League workout 5 will be treated as a final and as the song goes you will only have ”one chance” to perform the workout and that’s the designated Friday night lock it in your diary now.

STRENGTH

FRONT SQUAT 3×7

W.O.D

5 ROUNDS FOR TIME:

7 THRUSTER 45/30kg

14 PULL UP

SCALED OPTION

5 ROUNDS FOR TIME:

7 THRUSTER 30/20kg(image)

14 ‘BAND’ PULL UP

BOTH HAVE 15 MINUTE TIME CAP

STRENGTH

3×5 HANG POWER CLEAN

W.O.D

CROSSFIT GAMES MASTERS WOD 3

“ROW CLEAN BURPEE”

ROW 1km (in house modification- RUN 1km)

30 POWER CLEAN 60/40kg

50 BURPEE onto plate. (athlete strips weight from their bar a rep is then chest to ground and completed when hips are full open on top of plate)

PETER RYDER 9:38

STRENGTH

PUSH PRESS 3×7

W.O.D

15 PUSH PRESS 60/40kg

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

10 PUSH PRESS

20 KB S-D-H-P

5 PUSH PRESS

10 KB S-D-H-P

SCALED OPTION

15 PUSH PRESS 40/20kg

30 KB S-D-H-P 20/12kg

10 PUSH PRESS

20 KB S-D-H-P

5 PUSH PRESS

10 KB S-D-H-P

STRENGTH

HANG SQUAT SNATCH 3×5

W.O.D

15-12-9-6-3

POWER SNATCH 35/25kg

BOX JUMP 24″

STRENGTH

SPLIT JERK 5×3

W.O.D

5 ROUNDS FOR TIME:

200m RUN

10 KB SWING

15 K2E

20 DOUBLE UNDERS

W.O.D. This is to provide a ‘bench mark’ to many of our new CrossFitters who see ‘RX’d so far away. A word of advice ‘scaling’ back isn’t a bad thing. Most people new to CrossFit think that they have to perform the W.O.D as written on the board each day but this isn’t the case. I would recommend to all newcomers and this includes hulking rugby players to scale back learn the correct technique build the capacity then kick some ass. To my more experienced CrossFitters if your stuck just under the ‘RXd’ prescription it just might be time for a little kick up the butt maybe you just need to put in a little more effort or attend another class per week? If your scaling the prescibed run back to a row because it’s a little cold out side are you really getting the gains that you could be? It just may be time to harden up!

It’s W.O.D League Workout 3 this Friday! So what’s the W.O.D? Mmm constantly varied my friends. Please make your best effort to attend on Friday evening if your unavailable and you don’t have a good reason don’t expect a CFD staff member to give up there time to verify your W.O.D at a later time. If you haven’t completed W.O.D 2 it has to be done by this Thursday to count. Remember W.O.D League workout 5 will be treated as a Final if you don’t throw down on the night then to bad.

Huge effort from Peter Mortimer yesterday as he doubled up at Box101 as he steps up his training in preparation for his Second Brown Belt grading at the end of the month.

STRENGTH

POWER CLEAN 5×3

W.O.D

3 ROUNDS FOR TIME

15 HANG POWER CLEAN 60/40kg

15 BURPEES

SCALED: 40/25kg

STRENGTH

BACK SQUAT 3×7

W.O.D

FOR TIME:

21 DEADLIFT 100/70kg

400m RUN

15 DEADLIFT

400m RUN

9 DEADLIFT

400m RUN

SCALED: 60/40kg

STRENGTH

PUSH JERK 7×2

W.O.D

10 minute A.M.R.A.P

3x SHOULDER TO OVERHEAD 60/40kg

6x TOES TO BAR

9x PUSH UP

12x BOX JUMP 24″

SCALED: 40/25kg

WOD League Workout 3:

We are looking for 6-8 people to be the judges for the night these people will get a run down of the movement standards so judging can be consistent all around. If you are available to judge tomorrow night please text “judge” to Grant on 0275 685 101.

Athletes can you please text either “RX’d” or “Scaled” to Grant on 0275 685 101 so we can pre-plan heats and make for a smoothly run evening.

W.O.D

10min A.M.R.A.P

1 ROUND OF CINDY

2x CLEAN + JERK

1 ROUND OF CINDY

4x CLEAN + JERK

1 ROUND OF CINDY

6x CLEAN + JERK

and so on… (increasing by 2 clean + jerks each time)

“CINDY”=

5 PULL UP

10 HR PUSH-UP

15 AIR SQUAT

RX’D:

MALE 70kg

FEMALE: 45kg

SCALED:

MAY USE A BANDED PULL UP

MALE: 40kg

FEMALE: 25kg

Speedy completing Workout 3

STRENGTH

SQUAT SNATCH 5×3

W.O.D

20 min AMRAP

400m RUN

2x 15ft ROPE CLIMB

3 WALL CLIMB

SCALED OPTION:

400m RUN

15 PULL UP

3 WALL CLIMBER

STRENGTH

OVERHEAD SQUAT 3×7

W.O.D

7 ROUNDS FOR TIME:

5 POWER SNATCH 40/30kg

7 PUSH PRESS

9 BACK SQUAT

SCALED:

5 ROUNDS

35/20kg

STRENGTH

WEIGHTED PULL 3×5

SUPERSET

WEIGHTED RING DIP

If you are unable to add weight to either of the exercise the goal is to make each as challenging as possible.

W.O.D

In teams of 2 1 person works whilst the other person rests complete the following exercises in order;

200 DOUBLE UNDERS

150 WALL BALL 9/6kg

100 KB SWINGS 24/16kg

50 TOE TO BAR

WOD League workout 3 on Friday night brought out some exceptional performances. Its great to see the competition come alive. The winners each division are as follows Amanda Mullock won the female scaled division with 219 reps only just ahead of Rachel Mortimer on 215 reps. Al Nicholl dominated the scaled mens division I know I keep saying it but Al has done outstandingly well and is getting known as the man to beat. Bailey Rogers took 1st place for the Rx’d women’s division and in a tight finish Richard Laming came out on top ahead of Ryan Shanks beating him by just 1 little rep. We actually mean it when we are yelling “Every rep counts!”. Richard Laming also managed to beat Speedy’s score that he posted early that day. Great effort.

13th today- 13 Toes-to- bar yay!

STRENGTH

FRONT SQUAT 5×5

W.O.D

21-15-9

FRONT SQUAT 40/30kg

SHOULDER TO OVERHEAD 40/30kg

PULL UP

SCALED:

30/20kg

STRENGTH

POWER SNATCH 5×3

W.O.D

25 BURPEE

200M RUN

20 BURPEE

200M RUN

15 BURPEE

200M RUN

10 BURPEE

200M RUN

5 BURPEE

200M RUN

Below are the divisional results for WOD League workout 3:

SCALED WOMEN

1. Amanda Mullock – 219

2. Rachel Mortimer- 215

3. Jane Spencer- 186

4. Vanessa Geddes 172

4. Danielle Wallace 172

6. Jess Renshaw- 171

7. Melissa Wallace- 145

SCALED MEN:

1. Al Nicholl- 218

2. Tom West- 213

3. Dean Delaney- 195

3. Brent Bachop- 195

5. Nigel Rickerby- 191

6. Stu Kemp- 188

7. Mike Wallace- 180

8. Sam Eckhoff-177

RX’D WOMEN:

1. Bailey Rogers- 211

2. Leigh Martel- 193

3. Bridget Dick- 160

4. Suz McKillop- 154

4. Kim Timperley- 154

RX’D MEN

1.Richard Laming- 218

2. Ryan Shanks- 217

3. Barry Stevens- 190

4. Mike Spencer- 183

5. Mike Ivamy- 179

6. Michael Mikaere- 178

7. Bennett Jones- 177

8. James Kumate- 173

9. Sam Kemp- 172

10. Brad Lee- 171

11. Jerry Scully- 138

11. Darryl Munro- 138

STRENGTH

PUSH PRSS 5X5

W.O.D

9-7-5-3

PUSH JERK 70/45kg

BOX JUMP 30/24″

KB SWING 32/24kg

TOE TO BAR

SCALED:

PUSH JERK 40/30kg

BOX JUMP 24/20″

KB SWING 24/16kg

TOE TO BAR

STRENGTH

SQUAT CLEAN 5X3

W.O.D

10-1

SQUAT CLEAN 50/35kg

with 30x DOUBLE UNDERS between

SCALED:

10-1

POWER CLEAN 40/30kg

with 15x DOUBLE UNDERS between or 60x SINGLE UNDERS

Check out the final heat from WOD League Workout 3.

STRENGTH

SPLIT JERK 5X2

W.O.D

20-18-16-12-10

KB SWING 24/16kg

KB ALTERNATING LUNGE 24/16kg

RING DIP

SCALED:

20/12kg

RING PUSH UP

W.O.D being posted in 2 versions ‘RXD’ and Scaled this will continue as we aim to provide a challenging but attainable target for every athlete to work towards.

More people to classes equals more ‘toys’ to play with stay posted.

”The Big Dog”

400m RUN

200m FARMERS WALK 24/16kg kb’s

30m SLED PUSH AHAP

20 DEADLIFTS 80/50kg

10 BURPEE BOX JUMP 24”

20 DEADLIFTS

30m SLED PUSH

200m FARMERS WALK

400m RUN

WOD 4:

110kg G2OH

20x Muscle ups

66x Pistols

12x Wall Climber

6x Rope Climb

49x T2B

40x Wall Ball

TOTAL: 355 REPS

STRENGTH

BACK SQUAT 5X5

W.O.D

FOR TIME:

50-35-20

WALL BALL 9/6kg

PULL UP

DOUBLE UNDER

SCALED: 25-20-15

(image)

Reebok CrossFit Apparel is coming to CrossFit Dunedin! If you were planning on purchasing some new shoes or workout gear in the near future- hold off as we are planning to stock Reebok shoes in November and apparel coming in the New Year. How very exciting!

STRENGTH

3×3 HANG POWER CLEAN

3×2 POWER CLEAN(image)

W.O.D

400M RUN

5 POWER CLEAN 80/50kg

400M RUN

10 POWER CLEAN 70/45kg

400M RUN

15 POWER CLEAN 60/40kg

SCALED:

MALE: 60/50/40KG

FEMALE: 35/30/25KG

Below is Speedy doing WOD League workout 4.

STRENGTH

OVERHEAD SQUAT 5X5

W.O.D

15MINUTE AMRAP

10 KB SWING 24/16kg

10 BOX JUMPS 24″

10 RING DIP (SCALED: HR PUSH-UP)

W.O.D

FOR TIME:

30 THRUSTER 30/20kg

3x 15ft ROPE CLIMB

20 THRUSTER

2x 15ft ROPE CLIMB

10 THRUSTER

1x 15ft ROPE CLIMB

SCALED:

30 THRUSTER 30/20kg

800M RUN

20 THRUSTER

400M RUN

10 THRUSTER

200M RUN

WOD League workout 4 tonight is going to be a great spectators workout so make sure you come along and cheer on the competitors. Remember athletes you MUST be on time.

STRENGTH

3X3 HANG SQUAT SNATCH

3X2 SQUAT SNATCH

W.O.D

ON THE MINUTE EVERY MINUTE FOR 15MINUTES COMPLETE:

0-5MIN: 5 POWER SNATCHES

6-10MIN: 3 POWER SNATCH

11-15MIN: 1 POWER SNATCH(image)

You may choose your own weight.

W.O.D

5 ROUNDS FOR TIME

15m PLATE OVERHEAD WALKING LUNGES 20/10kg

15 KNEE TO ELBOW

FINISHER

21-15-9

BURPEE

SIT UP

STRENGTH

FRONT SQUAT 7X3

W.O.D

10-8-6-4-2

FRONT SQUAT 60/40kg

CHEST TO BAR PULL UP

SCALED:

FRONT SQUAT 50/30kg

PULL UP (band if needed)

STRENGTH

POWER SNATCH 3×3

SQUAT SNATCH 3×1

PARTNER WOD

75 POWER SNATCHES 35/25kg

100 BURPEES

150 WALL BALL

Partition reps as needed. 1 person work whilst the other rests.

STRENGTH

PUSH PRESS 7×3

WOD

20min AMRAP

10 PUSH PRESS 45/30kg

15 KB SWING 24/16kg

20 SIT UP

SCALED

30/20kg

20/12kg

STRENGTH

POWER CLEAN 3×3

SQUAT CLEAN 3×1

WOD

7 RFT:

7 POWER CLEAN 70/40kg

7 BURPEE

SCALED:

50/30kg

STRENGTH

SPLIT JERK 7×1

WOD

FOR TIME:

500m RUN

40 KB SWING 24/16kg

30 TOES TO BAR

20 BAR FACING BURPEES

10 CLEAN AND JERK 60/40kg

SCALED:

500m RUN

40 KB SWING 20/12kg

30 HOLLOW ROCK

20 BAR FACING BURPEE

10 CLEAN AND JERK 40/25kg

Strength block and the Workout of the Day if theres time the Coach may even throw in a "Finisher" to make everybody happy.

So who's been throwing it down this week? Someone who's caught my eye has been Vanessa Geddes. She has been seen twice most days at CFD this week and what's been especially pleasing is that she has been staying true to CrossFit methodology of "constantly varied" by attending CrossFit classes Club GPP and Box101 classes and Skill training 1-on-1 with Christian working on some weaknesses. Awesome work!

STRENGTH

WEIGHTED PULL UP 3x5

SUPERSET

RING DIP 8-10(as challenging as possible)

W.O.D

RUN 1.6KM

50 SUMO-DEALIFT-HIGH PULL 40/30kg

50 HAND RELEASE PUSH UP

RUN 1.6KM

FINISHER-100 AB MAT SIT UP

W.O.D

21-15-9

DEADLIFT 100/70kg

THRUSTER 40/30kg

SCALED:

MALE- 60kg + 30kg

FEMALE- 50kg + 20kg

STRENGTH

POWER or SQUAT CLEAN 7x1

W.O.D

DEATH BY POWER CLEAN 60/40kg

1 Power Clean first minute 2 Power Clean second minute 3 Power Clean third minute etc"Ý.

15 minute time cap.

(image)

W.O.D

25 WALKING LUNGE STEPS

20 PULL UPS

50 BOX JUMPS 20"ü

20 DOUBLE UNDERS

25 RING DIPS

20 KNEES TO ELBOWS

30 KB SWING 32/24kg

30 SIT UPS

20 HANG SQUAT CLEANS 15 DBs or 16kg KB/ 8kg DBs or 8kg KB

25 BACK EXTENSIONS

30 WALL BALL 9/6kg

3 ROPE CLIMBS

WOD League Workout 5! The final one! Lets make it the biggest one yet drag all your friends along so they (image)
can see what your made of. Check out the movement standards in the video so you are up to speed. The workout kicks off at 5.50pm. Judges please arrive for briefing at 5.15pm. Athletes you must be here this is the final. We urge everyone to come along and participate regardless of your ranking from the previous workouts.

Check out Jules's bruise! This is the result of Death by Power Clean ouch! Commitment!

STRENGTH

POWER or SQUAT SNATCH 7x1

W.O.D

3 ROUNDS FOR TIME:

4 HSPU

8 POWER SNATCH 50/35kg

12 BOX JUMP 24"ü

SCALED:

4 POWER SNATCH 35/25kg

8 BOX JUMP 24"ü

12 BURPEE

WOD League tonight? At home resting and fueling (image) your body for the big night ahead!? Workout kicks off at 5.50pm! Bring your A game.

STRENTGH

OVERHEAD SQUAT 7x3

W.O.D

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES COMPLETE:

1 POWER SNATCH FOLLOWED IMMEDIATELY BY 5 OVERHEAD SQUATS

Start light and add weight.

W.O.D is great preperation for the "Double Down Throw Down" which is being held at CFD on the 30th of September. The competition is open to anyone who regularly attends CrossFit classes Box101 or Club GPP classes and loves to workout and have some fun

Mmm no body has registered yet? What are you waiting for? Registration closes on Monday 24th of September.

"2 FOR SATURDAY"

1) 15 min AMRAP

Partner 1 performs a 200m sandbag run whilst partner 2 completes;

7xKB SWING 32/24kg

7x BURPEE

7xWALL BALL 9/6kg

Partner 1 takes over the rep after partner 2 completed.

The goal is maximum number of rounds.

5 MINUTES REST

2)15 min AMRAP

Partner 1 completes a 200m run whilst partner 2 completes;

MAX PUSH UP'S (hand release push ups will be considered a scaled option)

The goal is maximum amount of reps.

WOD

'CROSSFIT TOTAL'

YOU HAVE 15MINUTES AND 3 ATTEMPTS TO FIND YOUR 1 REP MAX AT THE FOLLOWING EXERCISES:

BACK SQUAT

PRESS

DEADLIFT

WOD LEAGUE-OVERALL PLACINGS
MALE.
1. Richard Laming
2. Ryan Shanks
3. Mike Mikaere
4. James Kumate
5. Al Nicholl
6. Tom West
7. Jerry Scully
8. Bennett Jones

9. Dean Delaney
10. Mike Spencer
10. Brad Lee
12. Darrel Read
13. Sam Kemp
14. Stu Kemp
15. Barry Stevens
16. Jonathan Kemp
17. Brent Bachop
18. Nigel Rickerby
19. Sam Eckhoff
20. Darryl Munro
21. Mike Ivamy
22. Nick Fisher
23. Mike Wallace
24. Dan Ryder
25. Oli Jones
26. Hamish Kirk
27. Harrison Kemp
28. Conrad Frew
29. Peter Ryder
30. Jason Boyce
31. Harlem Irwin

FEMALE.
1. Bailey Rogers
2. Suz McKillop
2. Amanda Mullock
4. Bridget Dick
5. Kim Timperley
6.Rachel Mortimer
7. Jane Spencer
8. Vanessa Geddes
9. Danielle Wallace
10. Melissa Wallace
11. Leigh Martel
12. Liz Girvan
13. Rachel Haley
14. Jules Gross
15. Georgina Dowd
16. Jess Renshaw

W.O.D

EMOM FOR 20 minutes

EVEN MINUTES: 2-10 reps of GOAT EXERCISE 1

ODD MINUTES: 2-10 reps of GOAT 2 EXERCISE 2

Pick a rep range stick to it and nail it!

FINISHER

2x 800m RUN- PARTNER 1 RUNS WHILE PARTNER 2 RESTS

W.O.D

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

PLATE GROUND TO OVERHEAD 20/10kg

After each set complete:

5 BURPEES

20 DOUBLE UNDERS or SCALED 80 SINGLE UNDERS

W.O.D

‘BURGENER TOTAL’

You have 15minutes and 3 attempts to find your 1 rep max at the following exercises:

SNATCH

CLEAN AND JERK

FRONT SQUAT

W.O.D

Fight Gone Bad Stye- 3x5minute rounds 1 minute at each exercise for max reps. 1 minute rest between each round.

HANG POWER CLEAN 50/30kg

BOX JUMP 24″

KB SWING 24/16kg

WALL BALL 9/6kg

PULL UP

STRENGTH

BACK SQUAT 5×5

W.O.D

FOR TIME:

100 THRUSTERS 40/30kg

W.O.D

“HELEN”

3 ROUNDS FOR TIME:

RUN 400m

21 KB SWINGS 24/16kg

12 PULL UPS

STRENGTH

PRESS 5×5

W.O.D

8 ROUNDS FOR MAX REPS OF:

HANG POWER CLEAN 50/35kg – 20seconds

Rest 10 seconds

PUSH PRESS 50/35kg – 20 seconds

Rest 10 seconds

W.O.D

3 ROUNDS FOR TIME:

15 CHEST TO BAR PULL UP

20 BURPEE

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

STRENGTH

5×2 SQUAT SNATCH

5×2 CLEAN AND JERK- reset between each lift.

W.O.D

“RANDY”

75 POWER SNATCHES 35/25kg

STRENGTH

3×5 WEIGHTED PULL UP S/S RING DIP

W.O.D

30 MINUTE AMRAP

5 PULL UP

10 PUSH UP

15 SQUAT

5 TOE TO BAR

10 RING DIP

15 KB SWING

RUN 200m

STRENGTH

SNATCH 5×1

CLEAN AND JERK 5×1

W.O.D

“GRACE”

FOR TIME:

30 CLEAN AND JERKS 60/40kg

W.O.D

RUN 1km

50 WALL BALL 9/6kg

40 DOUBLE UNDERS

30 OH WALKING LUNGE 20/10kg

20 TOE TO BAR

10 H-S-P-U

20 TOE TO BAR

30 OH WALKING LUNGE

40 DOUBLE UNDERS

50 WALL BALL

RUN 1km

STRENGTH

OVERHEAD SQUAT 5×5

W.O.D

“NANCY”

5 ROUNDS FOR TIME:

400m RUN

15 OVERHEAD SQUAT 40/30kg

W.O.D

4 ROUNDS FOR TIME:

3 ROPE CLIMB

30 PUSH UPS (Scaled: HR Push up)

30 SIT UPS

STRENGTH

PUSH PRESS 5×5

W.O.D

4 ROUNDS FOR TIME:

30 DOUBLE UNDERS

20 SHOULDER TO OVERHEAD 50/35kg

10 BURPEES

W.O.D

20 minute time cap:

RUN 500m

50 HAND-2-HAND KB SWING 24/26kg

40 KB GOBLET SQUAT 24/16kg

30 HAND RELEASE-PUSH UP

20 BOX JUMP 24″

10 SINGLE ARM KB SNATCH-(5 per side)

20 BOX JUMP

30 HAND RELEASE PUSH UP

40 KB GOBLET SQUAT

50 H2H KB SWING

THEN MAX DOUBLE UNDERS UNTIL TIME CAP.

YOUR SCORE IS TOTAL AMOUNT OF DOUBLE UNDERS

FINISHER:

10x 200m SPRINTS WITH PARTNER- 1 PERSON RUNS 1 PERSON RESTS.

STRENGTH

DEADLIFT 5×5

W.O.D

“RUNNING CHRISTINE”

3 ROUNDS FOR TIME

RUN 500m

12 BODYWEIGHT DEADLIFTS

21 BOX JUMP 24″

W.O.D

“ADRIAN”

7 ROUNDS FOR TIME:

3 FORWARD ROLLS

5 WALL CLIMBS

7 TOES TO BAR

9 BOX JUMP 30″

STRENGTH

5×3 SHOULDER PRESS

W.O.D

“ANGIE”

FOR TIME:

100 PULL UPS

100 PUSH UPS

100 SIT UPS

100 SQUATS

All repetitions must completed before moving on to the next exercise.

STRENGTH

You have 15 minutes to find your 1 rep max SNATCH.

You have 15 minutes to find your 1 rep max CLEAN AND JERK.

W.O.D

7min AMRAP

5x HANG POWER CLEAN 60/40kg

7x T2B

STRENGTH

FRONT SQUAT 5×3

W.O.D

RUN 400m

21 OVERHEAD SQAUT 40/30kg

9 BURPEES

RUN 400m

21 THRUSTER 40/30kg

9 BURPEES

RUN 400m

21 FRONT SQUAT 40/30kg

9 BURPEES

W.O.D

“FILTHY FIFTY”

50 BOX JUMP 24″

50 JUMPING PULL UPS

50 KB SWING 16kg

50 WALKING LUNGE STEPS

50 KNEES TO ELBOWS

50 PUSH PRESS 20kg

50 BACK EXTENSIONS

50 WALL BALL 9kg

50 BURPEES

50 DOUBLE UNDERS

STRENGTH

PUSH PRESS 5×3

W.O.D

RUN 1km

50 KB SWING 24/16kg

30 SHOULDER TO OVERHEAD 60/40kg

WOD is a Hero Workout. There are 2 “level” options for you one just being a slightly scaled back version of the workout. Chose the option suitable to your experience level and make sure you use your time wisely to practice your skills.

SKILLS

You have 15 minutes to practice MUSCLE UP PROGRESSIONS or

3×5 WEIGHTED PULL UP s/s WEIGHTED DIP

W.O.D

“NATE”

20 MINUTE AMRAP

2 MUSCLE UP

4 HANDSTAND PUSH UP

8 KB SWING 32/24kg

“SCALED NATE”

20 MINUTE AMRAP

6 PULL UP

6 RING/BAR/BOX DIP

8 BURPEE

8 KB SWING 20/12kg

STRENGTH

BACK SQUAT 5×3

W.O.D

30 DEALIFT 80/50kg

50 WALL BALL 9/6kg

RUN 1km

Workout is completed once athlete has finished the run come inside and touched their Barbell.

W.O.D

2 ROUNDS FOR TIME:

20 TOE TO BAR (Scaled: HOLLOW ROCK)

30 DOUBLE UNDERS

40 BOX JUMP

50 BURPEES

REST EXACTLY 3 MINUTES THEN REPEAT.

Finish time is including the 3minutes rest.

W.O.D

FIGHT GONE BAD

3×5 minute rounds-complete as many reps as possible

WALL BALL 9/6kg

SUMO DEADLIFT HIGH PULL 35/25kg

BOX JUMP 20”

PUSH PRESS 35/25kg

ROW-calories

STRENGTH

DEADLIFT 5×3

W.O.D

“CINDY”

Complete as many rounds as possible in 20 minutes of:

5 PULL UP

10 PUSH UP

15 SQUAT

STRENGTH

SNATCH 3-3-2-2-2-1-1-1-1

CLEAN AND JERK 3-3-2-2-2-1-1-1-1

W.O.D

5 ROUNDS FOR TIME:

5 POWER CLEAN (choose the heaviest weight that you can “touch and go” with for 5 reps and stick to it).

(image)

RUN 200m

STRENGTH

FRONT SQUAT 5×3

W.O.D

10 minute AMRAP

10 OH SQUAT 40/30kg

10 TOE TO BAR

10 RING DIPS

WOD he was my bitch. As time has gone on Richard has developed into a Beast he is a fantastic CrossFitter and definitely a force to be reckoned with. Its fair to say that I am now his bitch. Richard is competing for CrossFit Dunedin at the CrossFit Auckland Games in November. We will be very sad to see Richard leave CFD but wish him well on his worldly adventures! See you in Auckland Lamb!

SKILLS

You have 15minutes to Practice MUSCLE UPS and the progressions of.

W.O.D

8 ROUNDS FOR MAX. REPS OF:

MUSCLE UPS 20 seconds. (Scaled: alternating tabata of pull up/burpees)

REST 10 seconds

CLEAN AND JERK 60/40kg 20 seconds

REST 10 seconds

Score is total reps.

W.O.D(image)

Umm join Ben Speedy 07 Thompson today at 10am for a ”Mystery WOD” .

Don’t forget your running shoes as you never know what the little Ginger has planned.

W.O.D

MURPH

In memory of Navy Lieutenant Michael Murphy 29 of Patchogue NY who was killed in Afghanistan June 28th 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

RUN 1.6KM

100 PULL UP

200 PUSH UP

300 AIR SQUAT

RUN 1.6KM

OR HALF MURPH

RUN 800m

50 PULL UP

100 PUSH UP

150 AIR SQUAT

RUN 800m

All repetitions can be performed in any order.

STRENGTH

PRESS 7×3

W.O.D

“BOB”

2-4-6-8-10-12-14-16-18-20

KB SWING 24/16kg

OH PLATE WALKING LUNGE STEPS 20/10kg

STRENGTH

Every minute on the minute for 9 minutes complete:

1x SNATCH

REST 3 min then:

Every minute on the minute for 9 minutes complete:(image)

1x CLEAN AND JERK

W.O.D

3 ROUNDS FOR TIME:

10 SQUAT CLEAN 60/40kg

20 BOX JUMP 24/20″

STRENGTH

BACK SQUAT 7×3

W.O.D

10-1

CHEST TO BAR PULL UP – RING DIP

3 minutes MANDATORY REST

1-10

KNEES TO ELBOWS – HAND RELEASE PUSH UP

W.O.D

50 BURPEES

100 DOUBLE UNDERS

50 SIT UPS

40 BURPEES

80 DOUBLE UNDERS

40 SIT UPS

30 BURPEES

60 DOUBLE UNDERS

30 SIT UPS

20 BURPEES

40 DOUBLE UNDERS

20 SIT UPS

10 BURPEES

20 DOUBLE UNDERS

10 SIT UPS

WOD- choose your partners wisely!

PARTNER WORKOUT

100 POWER CLEANS 60/40kg (1 person works 1 person rests)

1 BLOCK RUN (1 person runs 1 person rests)

100 PUSH PRESS 40/20kg

1 BLOCK RUN (alternate person runs)

100 BAR FACING BURPEES

1 BLOCK RUN

100 KB SWING 24/16kg

1 BLOCK RUN

(Each person ends up running twice)

STRENGTH

DEADLIFT 7×3 – Progressive loads.

W.O.D

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

SUMO DEADLIFT HIGH PULL 40/30kg

30 DOUBLE UNDERS

Todays WOD is an in house variation of the CrossFit HQ workout below.

W.O.D

100 KB SWING 24/16kg

50 TOE TO BAR

EVERY MINUTE ON THE MINUTE 5 BURPEES

STRENGTH

7×3 PUSH PRESS

W.O.D

“RUNNING JACKIE”

RUN 1km

50 BARBELL THRUSTERS 20kg (RXd for both Male and Female)

30 PULL UPS

WOD? Annie

Why did you decide to compete at the CrossFit Auckland Games? Because it gives me a goal to train harder and competition makes me train harder than I would otherwise.

What are you goals for the CFAK Games and why? Just to come out the other end knowing that I gave everything I had. I dont mind where I place I just want to be proud of myself and be the best me I could possibly be.

Whats is your past CrossFit competition experience? Auckland Games 2011 Scaled Division 2012 CrossFit Open Reserve for CrossFit Games Regionals 2012.

How long have you been CrossFitting for? 1 and a half years.

What are your long term goals with CrossFit? To keep improving get stronger fitter kill more goats.

How well do you think CFD will go at the CFAK Games? For how long CFD has been open for we will definitely be up there. The new comers may not place but thats the thing about CrossFit new comers can come out of nowhere! Im so proud to be competing as part of CFD.

A) 3 ROUNDS FOR QUALITY:

30x DOUBLE UNDERS

5x PISTOLS per leg

10x RING DIP

15x HANGING HOLLOW ROCK

B) 20minute PARTNER AMRAP

Partner A) RUN 400m

Partner B) 2x 15ft ROPE CLIMB 4x BOX JUMP-OVER 8x KB SWING 32/24kg.

Partner A continues on from the rep Partner B ha completed.

Goal is maximin rounds.

STRENGTH

1) Every 30seconds for 9 minutes complete 1 SNATCH

2) Every 30seconds for 9 minutes complete 1 CLEAN AND JERK

W.O.D

7 ROUNDS FOR TIME:

5 HANG POWER CLEAN 60/40kg

7 FRONT SQUAT

9 SHOULDER TO OVERHEAD

Scaled: 40/25kg

W.O.D

3 ROUNDS FOR MAXIMUM REPS.

1min AT EACH STATION 15sec ROTATION/REST BETWEEN EACH STATION.

1. 10m SHUTTLE RUN

2. BURPEE PULL UP (Advanced Option: BURPEE MUSCLE UP)

3. POWER SNATCH 40/30kg (Advanced Option: SPLIT SNATCH)

4. LATERAL BOUNDS

5. KB PUSH PRESS 16/12kg KBs.

W.O.D

'CROSSFIT TOTAL'

You have 15minutes and 3 attempts to find your 1 rep max at the following movements:

BACK SQUAT

SHOULDER PRESS

DEADLIFT

WOD? Cindy.

Why did you decide to compete at the CrossFit Auckland Games? Because Im a silly old buggered and I just wanted to test myself.

What are you goals for the CFAK Games and why? To get through the first day and complete all of the workouts.

Whats is your past CrossFit competition experience? 2012 CrossFit Open

How long have you been CrossFitting for? About 15 months

What are your long term goals with CrossFit? Compete at Masters Level. Do more coaching and help people with their Nutrition.

How well do you think CFD will go at the CFAK Games? CFD will go pretty well! A couple of dark horse that will carry the guys through. We represented well last year and now we have a bigger team. Its awesome to be a part of!

W.O.D

'KELLY"

5 ROUNDS FOR TIME:

RUN 400m

30 BOX JUMP 24"ü

30 WALL BALL 9/6kg

WODs and get to Sunday.

Whats is your past CrossFit competition experience? The 2012 CrossFit Open. Thats another reason why I want to do the Auckland Games to get more competition experience so I can help my clients out. So they can compare to my experiences when they have competitions to train for and learn from my mistakes.

How long have you been CrossFitting for? Since the 2012 Open earlier this year.

What are your long term goals with CrossFit? To be a Level 2 CF coach to make sure CFD grows bigger!

How well do you think CFD will go at the CFAK Games? Go really well! I think we are going to have at least 3 athletes in top 10. And just have an awesome trip away!

STRENGTH

FRONT SQUAT 5x7

On completion of each set perform maximum strict Handstand Push-ups + 3 Kipping reps. Scale as needed. 20min time cap.

W.O.D

50 DOUBLE UNDERS

40 FRONT SQUAT 40/30kg

30 KB SWING 24/16kg

20 PULL UP

10 HSPU (Scaled: HR Push Up)

20min Time Cap.

WOD with Chris's wife Sarah! Looks like she is having an awesome time and great to see you rocking the CFD t-shirt Rach!

SKILLS

3 ROUNDS FOR QUALITY- 20min TIME CAP

3 TURKISH GET UP PER ARM

5 KB SNATCH

15 KB GOBLET SQUAT

W.O.D

800m RUN to start and between each round of the couplet.

21-15-9

KB SNATCH 24/16kg

HAND RELEASE PUSH UP

WOD will be posted.

No 12.10pm Box101 or CrossFit.

No 4.45pm CrossFit Kids.

5.30pm CrossFit and 6.30pm Box101 will be running as normal.

Tuesday 13th November.

Back to normal schedule.

STRENGTH

PRESS 5x5 + 2 PUSH PRESS

Superset to: MAX L-SIT PULL UP or VARIATION OF.

W.O.D

5 ROUNDS FOR TIME:

5 SHOULDER TO OVERHEAD 70/45kg

10 PLATE BURPEES

15 PULL UPS

20 PLATE GROUND TO OVERHEAD

STRENGTH

BACK SQUAT 5×7 superset to 5x ‘TOUCH AND GO’ BOX JUMPS (as high as possible)

W.O.D

CFAK GAMES WOD 3 ‘LOG JAM’ (in house variation of)

10min AMRAP

15 TOES TO BAR

10 SPLIT JUMPS

5 GROUND TO OVERHEAD 60/40kg

10 SPLIT JUMPS

WOD is $10 a head with all money raised going onto the bar at the Lone Star. If you just want to come for a drink we are meeting at Lone Star at 7pm! All welcome- see you there!

SKILLS

15min CAP:

2 ROUNDS FOR QUALITY (ADVANCED 3 ROUNDS):

2 ROPE CLIMBS – AS CHALLENGING AS POSSIBLE

4 WALL CLIMBER

8 KB SWINGS – AS HEAVY AS POSSIBLE

W.O.D

7 ROUNDS FOR TIME:

1 ROPE CLIMB

10 WALL BALL 9/6kg

15 KB SWING 24/16kg

20 DOUBLE UNDERS

WOD these will be the people to ask! Luckily for Suz Bailey and Christian they get to do ‘Fran’ AGAIN for the 2nd time in 7days!

STRENGTH

EMOM for 10min

1 POWER SNATCH + 1 SQAUT SNATCH

W.O.D

‘VOLTRON’ aka “THE SPEEDY!”

3 ROUNDS:

3 MUSCLE UP(male)/1 MUSCLE UP (female)

6 SQAUT SNACTH 60/40kg

12 KB SWING 32/24kg

24 DOUBLE UNDERS

SCALED:

9 PULL UP

9 RING DIP

6 POWER SNATCH 40/25kg

12 KB SWING 24/16kg

24 DOUBLE UNDERS or 48 SINGLE UNDERS

STRENGTH

7 SETS OF:

1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK. Goal weight approx 110% or 1RM Press. Rest as needed.

W.O.D

“FRAN-TASTIC”

21-15-9

THRUSTER 40/30kg

TOE TO BAR

W.O.D promises to be a good one.

“BOOTCAMP”

RUN 100m

25 BURPEES

RUN 200m

50 PUSH UP

RUN 400m

75 WALKING LUNGES

RUN 1 BLOCK LAP (500m)

100 SQUATS

RUN 400m

75 WALKING LUNGES

RUN 200m

50 PUSH UP

RUN 100m

25 BURPEES

W.O.D
”THE OTHER TOTAL”

You have 15mins and 3 attempts to find your 1 rep max at each of the following lifts;

CLEAN
OVERHEAD SQUAT
BENCH PRESS

W.O.D

50 WALL BALL 9/6kg – 5 ROPE CLIMBS

40 WALL BALL – 4 ROPE CLIMBS

30 WALL BALL – 3 ROPE CLIMBS

20 WALL BALL – 2 ROPE CLIMBS

10 WALL BALL – 1 ROPE CLIMB

STRENGTH

FRONT SQUAT 5×7 superset to 7x KB STIFF LEG DEADLIFT

W.O.D

21 DEADLIFT 100/70kg

42 AB MAT SIT UPS

15 DEADLIFT

30 AB MAT SIT UPS

9 DEADLIFT

18 AB MAT SIT UP

W.O.D

20 MINUTE AMRAP

15 BOX JUMP 24/20″

12 KB SWING 32/24kg

9 BURPEES

FINISHER:

400m RUN

400m FARMERS WALK 24/16kg

STRENGTH

STRICT PRESS 5×3 + 2 PUSH PRESS superset to 3x STRICT PULL UP

W.O.D

5 ROUNDS FOR TIME:

14 TOES TO BAR

7 SHOULDER TO OVERHEAD 50/35kg

W.O.D

500m RUN with AMMO TIN

3 rounds of:

30 BAR FACING BURPEES (split reps)

30m WHEEL BARROW WALK (per person)

2 rounds of:

20 WALL BALL 9/6kg (per person)

20 KB SWINGS 24/16kg (per person)

1 round of:

10 ROPE CLIMBS (split reps)

500m RUN with AMMO TIN

W.O.D

“BURGENER TOTAL”

YOU HAVE 15 MINUTES AND 3 ATTEMPTS TO FIND YOUR 1 REP MAX AT EACH OF THE FOLLOWING EXERCISES:

SNATCH

CLEAN AND JERK

FRONT SQUAT

STRENGTH

3 ROUNDS FOR QUALITY:

5 HANDSTAND PUSH UPS

5 PISTOLS PER LEG

15 KNEE TO ELBOW

W.O.D

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20min OF:

400m RUN

THEN 3 ROUNDS OF:

5 PULL UP

10 PUSH UP

15 SQUATS

STRENGTH

7 ROUNDS:

1 PUSH PRESS

1 PUSH JERK

1 SPLIT JERK

Goal weight is 110% of 1RM Press.

Start new set every 2 minutes.

W.O.D

7 ROUNDS FOR TIME OF:

12 THRUSTER 35/25kg

9 TOES TO BAR

RUN 200m WITH A MEDICINE BALL 9/6kg

W.O.D

“Met-Con City”

4×7 minute AMRAPS- 3minutes rest between each

1. BURPEES

2. ROPE CLIMBS

3. 50 DOUBLE UNDERS + 25 SIT UPS

4. DOWLING ST STAIRS

Score is total amount of reps.

STRENGTH

BACK SQUAT 5x5

W.O.D

RUN 800m

30 OVER HEAD SQUAT 50/35kg

50 KB SWING 24/16kg

STRENGTH

BACK SQUAT 5×5

W.O.D

RUN 800m

30 OVER HEAD SQUAT 50/35kg

50 KB SWING 24/16kg

W.O.D

"The Seven Deadly Sins"

Bring your running shoes.

W.O.D

”The Seven Deadly Sins”

Bring your running shoes.

STRENGTH

POWER CLEAN 5x3

W.O.D

5 ROUNDS FOR TIME:

RUN 400m

20 BURPEES

15 BENT OVER ROW 40/30kg (In-house modification)

STRENGTH

POWER CLEAN 5×3

W.O.D

5 ROUNDS FOR TIME:

RUN 400m

20 BURPEES

15 BENT OVER ROW 40/30kg (In-house modification)

STRENGTH

WEIGHTED PULL UP 5×3 superset to 8/10 RING DIPS

W.O.D

ALTERNATING TABATA’S

20 SECONDS ON- 10 SECONDS OFF

MUSCLE UP – (SCALED OPTION: ALTERNATING SETS OF PULL UP AND RING DIP)

WALL BALL

For a total of 16 sets (8 sets of each exercise)

STRENGTH

WEIGHTED PULL UP 5x3 superset to 8/10 RING DIPS

W.O.D

ALTERNATING TABATA'S

20 SECONDS ON- 10 SECONDS OFF

MUSCLE UP ' (SCALED OPTION: ALTERNATING SETS OF PULL UP AND RING DIP)

WALL BALL

For a total of 16 sets (8 sets of each exercise)

WOD at 7am followed by buffet breakfast at 9am at the Scenic Circle Hotel. (I know its early but we needed to be done in time for the buffet breakie!) If you are keen to come along please email admin@crossfitdunedin.co.nz and let us know.

The Lost Property Bin is out in reception please have a look through next time you are in to make sure nothing in there is yours as this Friday we will be donating the unclaimed to Charity.

STRENGTH

POWER SNATCH 5×3

W.O.D

10min AMRAP

5 POWER SNATCH 50/35kg

10 HR PUSH-UP

15 BOX JUMP 24″

WOD at 7am followed by buffet breakfast at 9am at the Scenic Circle Hotel. (I know its early but we needed to be done in time for the buffet breakie!) If you are keen to come along please email admin@crossfitdunedin.co.nz and let us know.

The Lost Property Bin is out in reception please have a look through next time you are in to make sure nothing in there is yours as this Friday we will be donating the unclaimed to Charity.

STRENGTH

POWER SNATCH 5x3

W.O.D

10min AMRAP

5 POWER SNATCH 50/35kg

10 HR PUSH-UP

15 BOX JUMP 24"ü

STRENGTH/TECHNIQUE

3 ROUNDS FOR QUALITY

3-8 STRICT HANDSTAND PUSH UP then MAX KIPPING HANDSTAND PUSH UP

superset to 10-15 TOE TO BAR

W.O.D

100 DOUBLE UNDERS

10 KB SWING 24/16kg

80 DOUBLE UNDERS

20 KB SWING

60 DOUBLE UNDERS

30 KB SWING

40 DOUBLE UNDERS

40 KB SWING

20 DOUBLE UNDERS

50 KB SWING

STRENGTH/TECHNIQUE

3 ROUNDS FOR QUALITY

3-8 STRICT HANDSTAND PUSH UP then MAX KIPPING HANDSTAND PUSH UP

superset to 10-15 TOE TO BAR

W.O.D

100 DOUBLE UNDERS

10 KB SWING 24/16kg

80 DOUBLE UNDERS

20 KB SWING

60 DOUBLE UNDERS

30 KB SWING

40 DOUBLE UNDERS

40 KB SWING

20 DOUBLE UNDERS

50 KB SWING

STRENGTH

DEADLIFT 5×3

W.O.D

3 ROUNDS FOR TIME:

500m RUN (BLOCK)

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

35 AIR SQUAT

STRENGTH

DEADLIFT 5x3

W.O.D

3 ROUNDS FOR TIME:

500m RUN (BLOCK)

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

35 AIR SQUAT

W.O.D

2 ROUNDS FOR TIME:

50 BOX JUMP 24"ü

50 PLATE OH WALKING LUNGE 20/10kg

50 PULL UPS

50 PUSH PRESS 40/30kg

50 TOES TO BAR

50 WALL BALL 9/6kg

50 DOUBLE UNDERS

Only 1 person works at a time.

FINISHER:

PARTNER 200m SPRINTS

4x PER PERSON

1 person works-1 person rests.

W.O.D

2 ROUNDS FOR TIME:

50 BOX JUMP 24″

50 PLATE OH WALKING LUNGE 20/10kg

50 PULL UPS

50 PUSH PRESS 40/30kg

50 TOES TO BAR

50 WALL BALL 9/6kg

50 DOUBLE UNDERS

Only 1 person works at a time.

FINISHER:

PARTNER 200m SPRINTS

4x PER PERSON

1 person works-1 person rests.

STRENGTH

SHOULDER PRESS 5x3 s/s to 20seconds HANGING L-SIT

W.O.D

2 x 6minute AMRAP's. 3minutes rest in between.

1)

5 POWER CLEAN 60/40kg

10 BURPEES

2)

5 SHOULDER TO OVERHEAD

10 BOX JUMP

STRENGTH

SHOULDER PRESS 5×3 s/s to 20seconds HANGING L-SIT

W.O.D

2 x 6minute AMRAP’s. 3minutes rest in between.

1)

5 POWER CLEAN 60/40kg

10 BURPEES

2)

5 SHOULDER TO OVERHEAD

10 BOX JUMP

STRENGTH/TECHNIQUE

5x3 WEIGHTED BAR DIPS s/s to 10-15 KNEE TO ELBOW

W.O.D

5 ROUNDS FOR TIME:

20 DOUBLE UNDERS

20 SQUATS

20 DOUBLE UNDERS

20 PUSH UPS

20 DOUBLE UNDERS

20 PULL UPS

20 DOUBLE UNDERS

20 SIT UPS

STRENGTH/TECHNIQUE

5×3 WEIGHTED BAR DIPS s/s to 10-15 KNEE TO ELBOW

W.O.D

5 ROUNDS FOR TIME:

20 DOUBLE UNDERS

20 SQUATS

20 DOUBLE UNDERS

20 PUSH UPS

20 DOUBLE UNDERS

20 PULL UPS

20 DOUBLE UNDERS

20 SIT UPS

STRENGTH

FRONT SQUAT 5x3

s/s to 7x Touch + Go Box Jump (As high as possible)

W.O.D

6min AMRAP

4 POWER SNATCH 50/35kg

6 JUMPING LUNGES (per leg)

8 KB SWING 24/16kg

10 HAND RELEASE PUSH-UP

2min REST

4min AMRAP

4 POWER SNATCH

6 JUMPING LUNGES (per leg)

8 KB SWING

2min REST

2min AMRAP

4 POWER SNATCH

6 JUMPING LUNGES (per leg)

STRENGTH

FRONT SQUAT 5×3

s/s to 7x Touch + Go Box Jump (As high as possible)

W.O.D

6min AMRAP

4 POWER SNATCH 50/35kg

6 JUMPING LUNGES (per leg)

8 KB SWING 24/16kg

10 HAND RELEASE PUSH-UP

2min REST

4min AMRAP

4 POWER SNATCH

6 JUMPING LUNGES (per leg)

8 KB SWING

2min REST

2min AMRAP

4 POWER SNATCH

6 JUMPING LUNGES (per leg)

WOD is this Saturday morning at 7am followed by breakfast at the Scenic Circle Hotel! You (image)
need to let us know if you are coming along ASAP so we can book accordingly. We would love to see you all there!

Dont forget your long socks today!

STRENGTH

TURKISH GET UP 3-2-1-1

s/s to 8-10 HANDSTAND PUSH-UPS (start strict progress to kipping if needed)

W.O.D

5 ROUNDS FOR TIME:

RUN 200m

20 WALL BALL 9/6kg

2 ROPE CLIMBS

WOD is this Saturday morning at 7am followed by breakfast at the Scenic Circle Hotel! You (image)
need to let us know if you are coming along ASAP so we can book accordingly. We would love to see you all there!

Dont forget your long socks today!

STRENGTH

TURKISH GET UP 3-2-1-1

s/s to 8-10 HANDSTAND PUSH-UPS (start strict progress to kipping if needed)

W.O.D

5 ROUNDS FOR TIME:

RUN 200m

20 WALL BALL 9/6kg

2 ROPE CLIMBS

WOD at 7am. Once again if your planning on coming and are yet to let us know please do so ASAP.

Check out these cool dudes hanging on the new rig.

STRENGTH

6 ROUNDS:

STARTING EVERY 2min COMPLETE:

5 DEADLIFT

4 HANG CLEAN

3 FRONT SQUAT

2 PUSH JERK

1 SPLIT JERK

Choose your own load. Increase load until form breaks down.

W.O.D

7min AMRAP

7 TOE TO BAR

5 THRUSTER 40/30kg

WOD fills you with joy and brightens up your day! Remember 7am kick off 9am breakfast at (image) Scenic Circle.

Jay Still is off to Kuwait today to meet up with her man! Safe travels Jay and say Hi to the Speed for us!

“12 DAYS OF CHRISTMAS”

This wod is performed like the song “12 Days of Christmas”

e.g. 1 Stair Lap – 1 Stair Lap 2 Wall Climber – 1 Stair Lap 2 Wall Climber 3 Pull Up and so on….

1. STAIR LAP

2. WALL CLIMBER

3. PULL UP

4. RING/BOX DIP

5. KB SDHP (AHAP)

6. PLATE OH ALTERNATING LUNGES PER LEG 20/10kg

7. KB SWING (AHAP)

8. PLATE G2OH

9. KB GOBLET SQUAT (AHAP)

10. BOX JUMP 24″

11. WALL BALL 9/6kg

12. PLATE BURPEES

STRENGTH

BACK SQUAT 7×2

W.O.D

15min AMRAP

8 RING DIPS

10 BOX JUMP 24″

12 BARBELL OVERHEAD WALKING LUNGE 40/30kg (In house modification- Lunges to be performed with barbell in the front rack position)

WOD on Saturday morning. It was a toughie- taking around 60min for the average person! Great effort by everyone. How great were the Christmas songs!? Thanks Al! Check out this clip of the Christmas team doing their thing.

W.O.D

“TWO FOR TUESDAY”

1. (15min time cap)

50 DOUBLE UNDERS

5 MUSCLE UPS or 5 WEIGHTED PULL UPS (AHAP)

40 DOUBLE UNDERS

4 MUSCLE UPS

30 DOUBLE UNDERS

3 MUSCLE UPS

20 DOUBLE UNDERS

2 MUSCLE UP

10 DOUBLE UNDERS

1 MUSCLE UP

At 15minutes whether you have finished workout 1 or not go straight into:

2. (15min time cap)

150 KB SWING 24/16kg-

Every time you put down the kettlebell=5 Burpees.

STRENGTH

PUSH PRESS 7×2

W.O.D

12min AMRAP

15 DEADLIFT 70/50kg

15 DEFICIT PUSH UPS- with hands on 10kg plates

15 BOX JUMPS 24″

STRENGTH

3 ROUNDS FOR QUALITY

8 KB SNATCH per arm

s/s to 8 FALSE GRIP RING PULL UPS – ADVANCED OPTION= 4 MUSCLE UPS

W.O.D

RUN 800m

50 PULL UPS

70 SIT UP

100 SQUATS

RUN 400m

25 PULL UPS

35 SIT UPS

50 SQUATS

RUN 800m

STRENGTH

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES COMPLETE:

1 POWER CLEAN

1 HANG POWER CLEAN

1 HANG SQUAT CLEAN

Choose your own weight increase load each set until either loss of form or inability to complete set due to load.

W.O.D

10min AMRAP

5 HANG POWER CLEAN 45/30kg

7 PUSH PRESS

9 SUMO-DEADLIFT-HIGH-PULL

WOD. I would just like to take the opportunity (image) to tell everyone that Bailey was just ahead of me the whole way until the final leg of the final run and I mowed her down. I passed her with my youthful enthusiasm and broke her down mentally.

“BIG BOYS STRENGTH”

BENCH PRESS 5×5

“CHICKS STRENGTH”

50 WALKING LUNGES- CARRYING AS MUCH WEIGHT ANYHOW AS POSSIBLE.

W.O.D

4 ROUNDS FOR TIME

25 PLATE GROUND TO OVERHEAD 20/15kg

200m FARMERS WALK 24/16kg

15 BURPEES

STRENGTH

YOU HAVE 20min TO WORK UP TO A 1 REP MAX ON ANY SQUATTING MOVEMENT OF YOUR CHOICE.

W.O.D

10 WALKING LUNGES- AS HEAVY AS POSSIBLE (You can use any means possible eg. Kettlebell sand bag small child)

50 PUSH UPS (RX’d: Elbows in Chest to deck. SCALED: Hand release)

20 WALKING LUNGES

40 PUSH UPS

30 WALKING LUNGES

30 PUSH UPS

40 WALKING LUNGES

20 PUSH UPS

50 WALKING LUNGES

10 PUSH UPS

W.O.D

FOR TIME:

100 BURPEES

or

100 PARTNER BURPEES- Partner A does 10 burpees Partner B rests then vice versa. You both still have to do 100 Burpees.

Then you and your partner can go and enjoy some Turkey!

STRENGTH

20 mins to build to a 1 Rep Max Shoulder to Overhead anyway

W.O.D

10 MIN AMRAP

5 KB SNATCH PER ARM 24/16kg KB(if you don’t have a KB you can modify with either 5 handstand push up or 10 regular push ups)

15 AIR SQUAT

20 MOUNTAIN CLIMBER(the movement starts with 1 knee on the outside of the elbow the athlete then jumps the alternate knee past the alternating elbow this is 1 rep continue from there.)

FINISHER-100 FLUTTER KICKS(every 4 reps equal 1)

W.O.D.(image)

If your no where near the gym today and your feeling the urge to workout but don’t have a skipping rope and suck at Double Unders start a New Years Revolution today and head to the Wharehouse now.

STRENGTH

YOU HAVE 20MINS TO BUILD UP TO A 1 REP MAX DEADLIFT

EMOM FOR 20 MINUTES

ODD-3 POWER SNATCH(the heaviest load possible with good form)

EVEN-10 TOE TO BAR

W.O.D-ANNIE

50-40-30-20-10

DOUBLE UNDERS-scale for singles at either a ratio of 2-1 or 4-1

SIT UPS

STRENGTH

YOU HAVE 15 MINS TO BUILD UP TO A 1 REP MAX PULL UP ALTERNATED WITH A 1 REP MAX BAR DIP

(You can choose any grip for the pull up as long as the arms are fully extended at the bottom then the chin clears the bar at the top. The dip rep is complete when the elbow goes below parallel to the shoulder at the bottom and then fully extended at the top).

EMOM FOR 20 MINUTES

ODD-3POWER CLEAN(the heaviest possible load which you can maintain good form with)

EVEN-10-15 WALL BALL(pick a challenging number and stick with it unbroken is the goal)

W.O.D-5 ROUNDS FOR TIME

20 KB SUMO DEADLIFT HIGH PULL 32/24 (I’ll be using a 24kg kb because it’s all I have with me on holiday if you don’t have a KB you can substitute for either double unders air or squat jumps lungesfind a bench and do box jumps what ever just have fun!)

20 HAND RELEASE PUSH UP

20 V-UP(start lying on your back with your hands and feet six inches above the ground the goal is to drive your hands and your feet up together to simulate a V-shape position.)

WOD-

5 ROUNDS FOR TIME:

10 AIR SQUAT or SQUAT JUMP or KB GOBLET SQUAT

14 BOX JUMPS or ALTERNATING LUNGES or JUMPING LUNGES

12 KB SDHP or RING ROW or PULL UP or DOUBLE UNDERS (Ideally this should be some kind of pulling movement. If you have to go find a playground think outside the square- DO IT!)

12 BURPEES

27 KB SWINGS or SIT UPS

W.O.D

4 ROUNDS FOR TIME:

RUN 400m

50 AIR SQUATS

REST 5min

DEATH BY BURPEES

(1 Burpee on first minute 2 Burpees on second minute etc. If you do not complete 15minutes take 1 minute off then complete 5 Burpees on the minute every minute until 15min is up)

REST 3mins

50 HOLLOW ROCK- Partition as needed.