W.O.D

15min AMRAP

5 PISTOLS PER LEG

10 DIAMOND PUSH UPS

15 KB SWINGS – (use any KB you can find if you don’t have a KB use a dumbbell if you cant find a dumbbell find a rock and swing it between your legs)

CASH OUT

60 sec PLANK

60 sec MAX SIT UPS

60 sec PLANK

60 sec MAX SIT UPS

Score is total number of sit ups.

W.O.D

PART A.

RUN- I recommend Ross Creek if you are in Dunedin or if you are on holiday- somewhere you can see water Its always nice to run alongside water. OR Ride a bike or Surf. For a minimum of 20minutes if possible try to sweat and try your best to huff and puff.

PART B.

50-40-30-20-10 DOUBLE UNDERS – If you really really really cannot perform double unders you can single under. You can choose to use the same ratio 2:1 or 4:1. If you dont have a skipping rope you can squat you can lunge or if your legs are aching you can sit up.

2-4-6-8-10 SPIDER-TO-CRAB

i.e. 50 Double Unders 2 Spider-to-Crab 40 Double Unders 4 Spider-to-Crab etc

What is a “Spider-to-Crab?”

Start in a Push Up position. Left hand rotates up and over to your right hand and left foot rotates over to your right foot so your essentially “tummy up” with your hands underneath your shoulders and your feet underneath your hips then return to start position. When you return to the start position that is one rep. Repeat with right hand and right foot. Key point of performance- when you ‘rotate’ over you must bring your hips up to shoulder height.

W.O.D

RUN 400m then

5 ROUNDS OF:

10 TUCK JUMPS (2 foot jump knees come above the hips)

10 CLAP PUSH UPS (scale to knees if needed)

RUN 400m then

5 ROUNDS OF:

10 JUMPING LUNGES (5 per leg. Knee touches ground full hip extension at the top)

10 BURPEES

RUN 400m

Full recovery then:

FINISHER

30sec SIDE PLANK

30sec MAX PUSH UPS

30sec SIDE PLANK (alternate side)

30sec MAX PUSH UPS

Rest 1min- then repeat.

WOD at some stage on Monday. These numbers are going to be hugely helpful to you over the next 8 weeks in working out your percentages of your lifts.

I look forward to seeing you all on Monday!

W.O.D

Choose 1 of the following 2 options.

1. FIGHT GONE BODYWEIGHT

15m SHUTTLE RUN (running to the 10m mark is 1 rep running back to start line is 2 reps. Partial reps do not count)

AIR SQUAT or SQUAT JUMP

BURPEE

ALTERNATING or JUMPING LUNGES (either way knee to ground full hip extension at top)

15m BEAR CRAWL (as per 15m shuttle run)

2. FIGHT GONE KETTLEBELL

15m SHUTTLE RUN

KB GOBLET SQUAT

KB SUMO-DEADLIFT-HIGH-PULL

KB SWING

15m BEAR CRAWL

Workout runs as 3x5min rounds. 1 minute at each station with 1 min rest between rounds.

Goal is maximum repititions. Score is total number of reps after 3 rounds.

If you are feeling super fit today feel free to try 5 rounds!

WOD 2.

100s CLUB.

SQUATS

PUSH UPS

LUNGES

BURPEES

SIT UPS

Working with a partner- Partner A completes as many squats as possible whilst partner be runs to the 50m cone and back. Partner B continues squatting from the rep Partner A just completed. So on and so forth. Continue on to the next exercise without rest once 100 reps has been completed.

If you don’t have a partner perform 25 reps before running to the 50m cone and back.

If you have a skipping rope finish off with 100 Double Unders. Try your best to go unbroken.

WOD is another you should record your score for so over the 8 week period you can see your improvements.

STRENGTH

POWER CLEAN (TOUCH AND GO) 3×5 3×3

W.O.D

Maximum repetitions in 2 minutes with 1 minute recovery between exercises:

CHEST TO BAR PULL UPS

DOUBLE UNDERS

TOE TO BAR

WALL BALL 9/6kg

BURPEES

WOD in honor of U.S. Army Staff Sergeant Edwardo Loredo 34 of Houston Texas assigned to the 2nd Battalion 508th Parachute Infantry Regiment 4th Brigade Combat Team 82nd Airborne Division based in Fort Bragg North Carolina who was killed on June 24 2010 in Jelewar Afghanistan when insurgents attacked his unit with an improvised explosive device. He is survived by his wife First Sergeant Jennifer Loredo; his daughter Laura Isabelle; his stepdaughter Alexis; and his son Eduardo Enrique.

“LOREDO”

SIX ROUNDS FOR TIME OF:

24 SQUATS

24 PUSH UPS

24 WALKING LUNGE STEPS

RUN 400m

WOD. (image)

Awesome work!

STRENGTH

SQUAT SNATCH 3×5 @ 50-60% of 1RM 3×3 @ 60-70% of 1RM.

W.O.D

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES COMPLETE:

odd: 5 TOUCH AND GO POWER SNATCH

even: 10-15 WALL BALL 9/6kg (pick an number and try and stick with it)(image)

WOD brain and you are having trouble adding up your reps or rounds do not fear!-(image) Hamish Kirk has brought us in this rather decent sized calculator to help with our addition and subtraction. The 5.30pm team seem to be pretty stoaked with it!

STRENGTH

PRESS 5×5

W.O.D

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES COMPLETE:

odd: 8 PUSH PRESS (choose own weight bar starts from the ground)

even: 15 KB SWING (choose own weight the goal is not to put the KB down)

W.O.D

PARTNER 100s CLUB

Partner A completes as many reps as possible of the first exercise while Partner B completes a 200m Run. When Partner B returns alternate roles until all exercises are completed.

SHOULDER TO OVERHEAD 40/30kg

PULL UPS

BAR FACING BURPEE

SUMO DEADLIFT HIGH PULL 40/30kg

WEIGHTED SIT UP 10/5kg plate

40min TIME CAP

STRENGTH

FRONT SQUAT 5×5

W.O.D

12min AMRAP

3 CLEAN AND JERK 60/40kg

5 BURPEE

7 FRONT SQUAT 60/40kg

STRENGTH

You have 15min to build up to a heavy set of 3 HANG POWER CLEAN

W.O.D

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES

odd: 3 TOUCH AND GO POWER CLEAN (weight should be heavier than what you used for your 5 reps last week)

even: 8-15 TOUCH AND GO BOX JUMPS (choose height and rep range that is achievable for you)

WOD. What a good looking bunch we have. (image)

W.O.D

“RJ”

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle 45 was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday March 24 2010. RJ joined the Marines at age 18 and the LAPD in 1990. His various LAPD assignments included Hollywood Vice Southeast Area LAPD Dive Team and most recently SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila.

5 ROUNDS FOR TIME:

RUN 800m

5 ROPE CLIMBS

50 PUSH UPS

WOD times and loads. Each session will include technique on one of the following exercises plus a small workout of the coach’s choice based on the movements you have just learned. Session outlines are as below:

1. Air Squat Front Squat Overhead Squat.

2. Press Push Press Push Jerk

3. Deadlift Sumo-Deadlift-High-Pull Clean.

4. Snatch

5. Gymnastics (Pull ups Dips Handstands etc)

6. Bodyweight and Kettlebell movements.

Elements is an educational programme designed to increase your knowledge and technique of the foundations of CrossFit. This will help your progression into the CrossFit classes.

Cost: $100 for new members (for 6 sessions)

FREE for existing Unlimited members.

Or equal to 1 class for those on a concession card.

Strength CrossFit! Good luck with your adventure Sam we will miss you.

STRENGTH

You have 15min to build up to a heavy 3 rep HANG SQUAT SNATCH.

W.O.D

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES COMPLETE

odd: 3 POWER SNATCH (at a weight heavier than you did your reps at last week)

even: 10 20 or 30 UNBROKEN DOUBLE UNDERS. (Choose a suitable rep range and stick with it if you break- perform 3 Burpees and start count back at 1)

STRENGTH

PUSH PRESS 5×3

W.O.D

18min AMRAP

15 BOX JUMPS 24/20″

12 SHOULDER TO OVERHEAD 50/35kg

9 TOE TO BAR

You may recognize this WOD as WOD 12.3 from the Open last year! Enjoy!

WOD 12.3 scores! If you did the open last year your scores are still available to check on the Games website. Check out (image) how much you have improved since this time last year! I know Kim Timperley bet her score by around 100 reps. Thats awesome!

Have you been for a drive by past CrossFit North D? I suggest you do this weekend! Its very hard to miss check it out! A HUGE thank you goes out to the 1 arm bandit Conrad Frew who has been down there every day for the past 2 weeks getting CFND ready for opening.

TECHNIQUE

You have 15minutes to practice the following variations of the Pull up-

KIPPING BUTTERFLY CHEST TO BAR.

W.O.D

“LIFTING CINDY”

5 ROUNDS OF CINDY (Cindy: 5 Pull Up 10 Push Up 15 Squat)

20 DEADLIFTS- Male RX’d: bodyweight. Female RX’d: 3/4 bodyweight.

5 ROUNDS OF CINDY

15 DEADLIFTS

5 ROUNDS OF CINDY

10 DEADLIFTS

5 ROUNDS OF CINDY

5 DEADLIFTS

30min Time Cap

STRENGTH

BACK SQUAT 5-5-3-3-3-1-1-1-1

Build to 90-95% of 1RM.

W.O.D

CrossFit Games Open 11.1

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 10min OF:

30 DOUBLE UNDERS

15 POWER SNATCH 35/25kg

STRENGTH

You have 15min to build up to a heavy 3 rep set of CLEAN AND JERK. Focussing on catching in the dip and driving the jerk out in one continuous motion.

W.O.D

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES COMPLETE

odd: 5 CLEAN AND JERK

even: 15 KB SWINGS (unbroken)

STRENGTH

You have 15minutes to build to a heavy 3 rep set of OVERHEAD SQUATS.

Each set starts from the ground with either a POWER or SQUAT SNATCH.

W.O.D
EVERY MINUTE ON THE MINUTE FOR 20 MINUTES:

odd: 2 POWER SNATCH(the load should be heavier than in previous weeks whilst maintaining good form dropping each rep is permitted)

even: 12-18 WALL BALL(the number you choose should have increased from 2 weeks ago pick a number and stick with it)

STRENGTH

SQUAT CLEAN 5×2

SPLIT JERK 5×2

W.O.D

CrossFit Games Open 12.1

COMPLETE AS MANY REPS AS POSSIBLE IN 7 MINUTES OF:

BURPEES

CROSSFIT WOMEN

“PARTNER 100s CLUB”

DB PUSH PRESS

KB SDHP

BURPEES

GOBLET SQUAT

SIT UPS

Partner A completes as many reps as possible while Partner B completes a 200m Run. On return Partner B continues count at the rep Partner A finished on. 100 reps of each exercise move on to next exercise once 100 reps are completed.

WOD today team- Choose your Partner wisely!

“PARTNER CHIEF”

3x6min ROUNDS – 1min REST BETWEEN ROUNDS. Start each round from the final rep completed in the last round.

Score is total number of rounds and reps completed.

Alternating 1 round per person:

3 POWER CLEAN 60/40kg

6 PUSH UPS

9 SQUATS

FINISHER:

ALTERNATING PARTNER STAIR SPRINTS- 5 PER PERSON.

STRENGTH

FRONT SQUAT 5×3

W.O.D

20min AMRAP

5 CHEST TO BAR PULL UPS

10 WALL BALL 9/6kg

15 KB SWINGS 24/16kg

CROSSFIT EXPRESS

20min AMRAP

5 CHEST TO BAR PULL UPS

10 WALL BALL 9/6kg

15 KB SWINGS 24/16kg

CROSSFIT WOMEN

Warm Up

STAIR AMRAP

W.O.D

5 rounds for time:

30 KB SWINGS

30 BURPEES

30 WEIGHTED SIT UPS

WOD was buzzing! There was fierce competition between the teams and great banter!-And I have to say I threw down like a mad(image) man.

STRENGTH

You have 15minutes to work up to a 1 rep POWER CLEAN + SPLIT JERK.

W.O.D

Every minute on the minute for 15minutes complete:

5 DEADLIFTS + 5 BURPEES.– (Goal weight for deadlifts: 100/70kg)

(Please note that this is every minute not ‘odd’ and ‘even’)

Olympic Lifting shoes! Flash!

W.O.D

“WHITE”

U.S. Army First Lieutenant Ashley White 24 of Alliance Ohio assigned to the 230th Brigade Support Battalion 30th Heavy (image) Brigade Combat Team North Carolina National Guard based in Goldsboro North Carolina died on October 22 2011 in Kandahar province Afghanistan from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf her parents Robert and Deborah brother Josh and sister Brittney.

5 ROUNDS FOR TIME:

3 ROPE CLIMBS

10 TOES TO BAR

21 OH WALKING LUNGE STEPS 20/10kg

RUN 400m

STRENGTH

You have 15minutes to build up to a 1 rep SNATCH- squat or power.

W.O.D

Every minute on the minute for 15 minutes:

5 THRUSTERS 45/30kg

5 CHEST TO BAR PULL UPS

STRENGTH

You have 15minutes to build up to a 1 rep SNATCH- squat or power.

W.O.D

Every minute on the minute for 15 minutes:

5 THRUSTERS 45/30kg

5 CHEST TO BAR PULL UPS

WOD? Im sure 90% of you answered yes!

There are only 2 more spots available CrossFit Endurance! Don't miss out on being a part of this brand new specialty course we are offering to help you be the best you can be!

The first intake of CrossFit Endurance is kicking off Monday 11th February at 6.30pm. CFE is a 4-week course running Mondays and Thursdays at 6.30-7.30pm and Saturdays from 10-11am. It is going to be based at our new location- CrossFit North D at 93 Harrow St. Cost is $180.

WOD 12.2 from the Open last year lets see how much you have improved in 12months! Everyone loves a good snatch!

STRENGTH

SHOULDER PRESS 5x3

W.O.D

'CrossFit Open Workout 12.2"

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

35/20kg Snatch 30 reps
60/35kg Snatch 30 reps
75/45kg Snatch 30 reps
95/55kg Snatch as many reps as possible

CrossFit Women 50-40-30-20-10 WALL BALL BOX JUMP KB SWING 400m HILL RUN between each set.

WOD? Im sure 90% of you answered yes!

There are only 2 more spots available CrossFit Endurance! Don’t miss out on being a part of this brand new specialty course we are offering to help you be the best you can be!

The first intake of CrossFit Endurance is kicking off Monday 11th February at 6.30pm. CFE is a 4-week course running Mondays and Thursdays at 6.30-7.30pm and Saturdays from 10-11am. It is going to be based at our new location- CrossFit North D at 93 Harrow St. Cost is $180.

WOD 12.2 from the Open last year lets see how much you have improved in 12months! Everyone loves a good snatch!

STRENGTH

SHOULDER PRESS 5×3

W.O.D

“CrossFit Open Workout 12.2”

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

35/20kg Snatch 30 reps
60/35kg Snatch 30 reps
75/45kg Snatch 30 reps
95/55kg Snatch as many reps as possible

CrossFit Women 50-40-30-20-10 WALL BALL BOX JUMP KB SWING 400m HILL RUN between each set.

STRENGTH

BACK SQUAT 7x2 (at 90-95% of 1RM)

W.O.D

'CrossFit Open 11.2"ü

Complete as many rounds as possible in 15minutes of:

9 DEADLIFT 70/45kg

12 HAND RELEASE PUSH UP

15 BOX JUMP 24/20"

CrossFit Women

500m BLOCK RUN

10 rounds of:

10 DB THRUSTER

10 PULL UPS

500m BLOCK RUN

10 rounds of:

10 HR PUSH UP

10 KB SDHP

500m BLOCK RUN

STRENGTH

BACK SQUAT 7×2 (at 90-95% of 1RM)

W.O.D

“CrossFit Open 11.2″

Complete as many rounds as possible in 15minutes of:

9 DEADLIFT 70/45kg

12 HAND RELEASE PUSH UP

15 BOX JUMP 24/20”

CrossFit Women

500m BLOCK RUN

10 rounds of:

10 DB THRUSTER

10 PULL UPS

500m BLOCK RUN

10 rounds of:

10 HR PUSH UP

10 KB SDHP

500m BLOCK RUN

STRENGTH

You have 15minutes to build up to a heavy 3rep touch-and-go SQUAT CLEAN.

W.O.D

Every minute on the minute for 20minutes complete:

odd: 2 POWER CLEAN (dumping bar between reps is permitted)

even: 5-10 TOE TO BAR

STRENGTH

You have 15minutes to build up to a heavy 3rep touch-and-go SQUAT CLEAN.

W.O.D

Every minute on the minute for 20minutes complete:

odd: 2 POWER CLEAN (dumping bar between reps is permitted)

even: 5-10 TOE TO BAR

STRENGTH

Complete 5 sets starting every 2 minutes of:

1 POWER SNATCH + 5 OVERHEAD SQUATS- as heavy as possible.

W.O.D

Every minute on the minute for 20minutes complete:

odd: 1 SQUAT or POWER SNATCH

even: 15/25/35 DOUBLE UNDERS. Reps can be broken- if you break perform 1 burpee then continue count.

Scale: 50 SINGLE UNDERS

STRENGTH

Complete 5 sets starting every 2 minutes of:

1 POWER SNATCH + 5 OVERHEAD SQUATS- as heavy as possible.

W.O.D

Every minute on the minute for 20minutes complete:

odd: 1 SQUAT or POWER SNATCH

even: 15/25/35 DOUBLE UNDERS. Reps can be broken- if you break perform 1 burpee then continue count.

Scale: 50 SINGLE UNDERS

STRENGTH

PUSH (POWER) JERK 7×2

W.O.D

“CLEAN AND JERK LADDER”

Proceed through the sequence below completing as many reps as possible in 10minutes of:

15 CLEAN AND JERK 45/25kg

15 CLEAN AND JERK 60/35kg

15 CLEAN AND JERK 75/45kg

MAX REPS CLEAN AND JERK 90/60kg

Conrad being the 1-armed superhero that he is was down at CrossFit North D yesterday putting handles in the boxes for us so they are easier to move! First week of classes have been going extremely well remember if you are an Unlimited CrossFit Dunedin member paying by Direct Debit you can book into the CrossFit North D classes via your smart phone app and come experience the green machine!

(image)

STRENGTH

PUSH (POWER) JERK 7x2

W.O.D

'CLEAN AND JERK LADDER"

Proceed through the sequence below completing as many reps as possible in 10minutes of:

15 CLEAN AND JERK 45/25kg

15 CLEAN AND JERK 60/35kg

15 CLEAN AND JERK 75/45kg

MAX REPS CLEAN AND JERK 90/60kg

Conrad being the 1-armed superhero that he is was down at CrossFit North D yesterday putting handles in the boxes for us so they are easier to move! First week of classes have been going extremely well remember if you are an Unlimited CrossFit Dunedin member paying by Direct Debit you can book into the CrossFit North D classes via your smart phone app and come experience the green machine!

(image)

W.O.D

5x 3min rounds. 1min recovery between rounds.

4 POWER CLEANS 60/40kg

8 BURPEES

12 LATERAL BAR HOPS

i.e. partner A does one round while partner B rests then partner B does 1 round whilst partner A rests.

Score is total number of completed rounds. Continue each new round from the rep count that was completed in the previous round.

FINISHER (3minutes after completion of Master Chief)

3min MAX BURPEE BOX JUMPS 24"ü- 1 for 1 with your partner (full hip extension at top of box)

W.O.D

5x 3min rounds. 1min recovery between rounds.

4 POWER CLEANS 60/40kg

8 BURPEES

12 LATERAL BAR HOPS

i.e. partner A does one round while partner B rests then partner B does 1 round whilst partner A rests.

Score is total number of completed rounds. Continue each new round from the rep count that was completed in the previous round.

FINISHER (3minutes after completion of Master Chief)

3min MAX BURPEE BOX JUMPS 24″- 1 for 1 with your partner (full hip extension at top of box)

STRENGTH

FRONT SQUAT 5x5 ' Start at 70% of 1RM and build up progressively.

W.O.D ' Open WOD 11.5

Complete as many rounds as possible in 20minutes of:

5 POWER CLEAN 65/45kg
10 TOES TO BAR
15 WALL BALL 9/6kg

CrossFit Women

6 rounds for time:

400m MB RUN

12 DB PUSH PRESS

12 BURPEE BOX JUMP

12 KB S-D-H-P

STRENGTH

FRONT SQUAT 5×5 – Start at 70% of 1RM and build up progressively.

W.O.D – Open WOD 11.5

Complete as many rounds as possible in 20minutes of:

5 POWER CLEAN 65/45kg
10 TOES TO BAR
15 WALL BALL 9/6kg

CrossFit Women

6 rounds for time:

400m MB RUN

12 DB PUSH PRESS

12 BURPEE BOX JUMP

12 KB S-D-H-P

STRENGTH

You have 15 minutes to build up to a heavy 3 rep set of CLEAN AND JERK. Focus on catching the clean in the dip and exploding out straight away and controlling the bar on the way down.

W.O.D

Every minute on the minute for 15minutes complete:

5-7 DEADLIFT + 5-7 BURPEES

Goal weight 100/70kg. If you do not think you can maintain good form at that weight- scale back accordingly.

Please note: this is not 'odd-even'. Both exercises are to be completed every minute.

STRENGTH

You have 15 minutes to build up to a heavy 3 rep set of CLEAN AND JERK. Focus on catching the clean in the dip and exploding out straight away and controlling the bar on the way down.

W.O.D

Every minute on the minute for 15minutes complete:

5-7 DEADLIFT + 5-7 BURPEES

Goal weight 100/70kg. If you do not think you can maintain good form at that weight- scale back accordingly.

Please note: this is not ‘odd-even’. Both exercises are to be completed every minute.

W.O.D

'COLLIN"

6 rounds for time:

RUN 400m

12 PUSH PRESS 45/30kg

12 BOX JUMP 24"ü

12 SDHP 45/30kg

CrossFit Women

'Whitten"

22 KB SWING

22 BOX JUMP

RUN 400m

22 BURPEES

22 WALL BALL

Elements

Tonights Elements class is going to be the Pressing series. If you are wanting to sharpen up your technique on these movements or if you are new to CrossFit and want to learn in a slower paced environment the Elements is for you! Book online using your MindBaody boolong account or email admin@crossfitdunedin.co.nz.

PRESS

PUSH PRESS

PUSH JERK.

W.O.D

“COLLIN”

6 rounds for time:

RUN 400m

12 PUSH PRESS 45/30kg

12 BOX JUMP 24″

12 SDHP 45/30kg

CrossFit Women

“Whitten”

22 KB SWING

22 BOX JUMP

RUN 400m

22 BURPEES

22 WALL BALL

Elements

Tonights Elements class is going to be the Pressing series. If you are wanting to sharpen up your technique on these movements or if you are new to CrossFit and want to learn in a slower paced environment the Elements is for you! Book online using your MindBaody boolong account or email admin@crossfitdunedin.co.nz.

PRESS

PUSH PRESS

PUSH JERK.

STRENGTH

Every 2 minutes for 5 sets complete:

1 POWER SNATCH- 1 HANG SQUAT SNATCH- 1 SQUAT SNATCH.

W.O.D

Every minute on the minute for 15minutes complete:

5-7 THRUSTERS + 5-7 CHEST TO BAR PULL UPS

Note: Must be performed as C2B- scale to band if needed.

STRENGTH

SHOULDER PRESS 5×5 – Starting at 70% of 1RM and build up progressively.

W.O.D – CrossFit Open WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 BAR FACING BURPEES

30 OVERHEAD SQUATS 55/40kg

10 MUSCLE UPS

W.O.D

RUN 1km

3 ROUNDS OF:

50 SQUATS

35 HAND RELEASE PUSH UPS

15 PULL UPS

RUN 1km

WOD. Thanks to everyone who came along and threw (image) down. This week we have a special ‘O-Week’ Timetable running at CrossFit North D. Please see below or check out our CFD Facebook page.

Monday- Wednesday- Friday: classes as per normal.

Tuesday and Thursday:

6-7am 7-7.45am 12.10-12.50pm 5.30-6.30pm classes as per normal.

Additional CrossFit Express workouts (Tues/Thurs):

3-3.30pm 3.30-4pm 4-4.30pm 4.30-5pm 5-5.30pm.

These additional workouts will be short fast and intense! The winners of each workout will receive a prize and there will be random spot prizes handed out during the afternoon.

This Thursday 21st 5.30pm class at CrossFit North D is going to be a ‘GRACE-OFF’! I am encouraging all of our regulars to come along and our older machines to come and prove their strength against the fresh new students! There will be prizes for the winners- male and female! This is going to be great spectacle!

We have now registered the ‘CrossFit Dunedin Team’ on the CrossFit Games Open page. If you have entered in the Open please be sure to log back into your account and register as part of the CrossFit Dunedin Team. You may have already registered as part of the affiliate but you will still need to log in and register to be a part of CrossFit Dunedin so your scores can be counted towards our team!

STRENGTH

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

Start at 60% and build to 90% of your 1 rep max.

W.O.D.

CrossFit Open 12.4.

Complete as many rounds as possible in 12 minutes of:

150 WALL BALL 9/6kg

90 DOUBLE UNDERS

30 MUSCLE UPS – Coach’s note: there is to be no ‘scaled’ version of the muscle up in the workout. Athletes have 3 options:

A. Perform Muscle Ups

B. Give it your best attempt

C. Chest to Bar Pull Ups- Scale to band if needed.

ELEMENTS

Tonight at ELEMENTS we are looking at the pulling/lifting series:

DEADLIFT

SUMO-DEADLIFT-HIGH-PULL

CLEAN

STRENGTH

You have 15 minutes to build to a heavy 1 rep SQUAT CLEAN THRUSTER.

W.O.D

EMOM for 20minutes:

odd: 5 POWER CLEAN

even: 10-15 TOE TO BAR

WOD! Congratulations Glen! There must be something in the water muscle ups are happening thick-fast!

W.O.D

“SMALL” (in-house modification)

3 rounds for time:

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

50 BURPEES

50 BOX JUMPS 24″

RUN 800m

ELEMENTS

Tonight at ELEMENTS we will be working through the SNATCH.

WODs are proving to be quite popular! What’s it going to be next week I wonder!

STRENGTH

You have 15 minutes to build to a heavy 1 rep POWER or SQUAT SNATCH.

W.O.D

Every minute on the minute for 20 minutes complete:

odd: 5 POWER SNATCH

even: 20-40 DOUBLE UNDERS

WOD “Small” with the class. He then returned at around 10.30am to have a training session with Christian. Following his PT session he decided that one “Small” in a day wasnt enough so Jason did the workout again! And to top it off after all of that he beat his previous time by 3 minutes! So in total yesterday Jason did 300 SDHP 300 Burpees 300 Box Jumps and 4.8km run plus his PT session! Is that normal!? Awesome work Jase you beast!

STRENGTH

PUSH PRESS 5×3

W.O.D

CrossFit Open 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 THRUSTER 45/30kg
3 CHEST TO BAR PULL UPS
6 THRUSTER
6 CHEST TO BAR PULL UPS
9 THRUSTER
9 CHEST TO BAR PULL UPS
12 THRUSTER
12 CHEST TO BAR PULL UPS
15 THRUSTER
15 CHEST TO BAR PULL UPS
18 THRUSTER
18 CHEST TO BAR PULL UPS
21 THRUSTER
21 CHEST TO BAR PULL UPS…
This is a timed workout. If you complete the round of 21 go on to 24. If you complete 24 go on to 27 etc.

W.O.D

20 DEADLIFT 100/70kg

30 BOX JUMP 24″

40 KB SWINGS 24/16kg

50 WALL BALL 9/6kg

Please note: This is a Partner workout both people must complete the number of prescribed reps each. Partner A will start with Deadlifts and work their way through their reps. If Partner A breaks- they do not continue Partner B then steps in and starts their own count from zero. If Partner B breaks their set Partner A then steps in and continues their count at the rep they broke on last set. i.e. if Partner A broke at 16 Deadlifts- after Partner B has worked Partner A would start their count at 17 reps. All reps of each exercise must be completed before moving on.

FINISHER

3 minutes MAX BURPEE PULL UPS. Only 1 person working at a time.

STRENGTH

FRONT SQUAT 9-7-5-3-3-3

W.O.D

Complete as many rounds as possible in 15minutes of:

10 KB SWINGS 32/24kg

10 BOX JUMPS 24″

10 RING DIPS

ELEMENTS

ELEMENTS tonight will be focussing on gymnastics. If you need to work on your gymnastics skills make sure you book your spot!

STRENGTH

Every 30seconds for 9 min complete:

1 POWER CLEAN + 1 SQUAT CLEAN

W.O.D

Every minute on the minute for 15 minutes complete:

6-8 DEADLIFT + 6-8 BURPEES

(Goal weight: 100/70kg)

W.O.D

“BLAKE”

4 rounds for time:

30m OVERHEAD WALKING LUNGE 20/10kg

30 BOX JUMPS 24″

20 WALL BALL 9/6kg

10 H-S-P-U

(Scaling of HSPU’s include: Decline Box push-ups Ring push-ups or Hand Release push-ups)

STRENGTH

Every minute on the minute for 7 minutes complete:

1 POWER or SQUAT SNATCH followed by 5 OVERHEAD SQUATS.

W.O.D

Every minute on the minute for 15 minutes complete:

5-7 THURSTERS + 5-7 C2B PULL UPS

Goal weight 40/30kg

Note: Must be performed as C2b- scale to a band if needed.

STRENGTH

SPLIT JERK 5-3-2-1-1

W.O.D

2 ROUNDS FOR TIME:

100 DOUBLE UNDERS

50 SHOULDER TO OVERHEAD 40/30kg

25 T2B

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WOD

3 rounds:

RUN 200m

1 ROUND OF CINDY

W.O.D

“JACKIE WITH A TWIST” – 20min time cap.

RUN 1km

50 WALL BALL 9/6kg

30 KB SWINGS 24/16kg

5min rest then:

FINISHER

5 rounds:

20 DOUBLE UNDERS

20 SIT UPS

W.O.D!” down at CrossFit North D. Check out the details below.

WHEN: Saturday 9th March. 9-10am.

WHERE: CrossFit North D. 93 Harrow St North Dunedin.

WHAT: A MEGA workout. The workout is a surprise you will not find out until you turn up on the day! Oooh the nerves!

HOW MUCH: Just book in online using your MindBody booking account! All are welcome any members wanting to bring their friends along- just email admin@crossfitdunedin.co.nz and we will book them in for free!

EXTRAS!?: We will fire up the BBQ after the WOD so you can all replenish your hard working bodies!

(image)

STRENGTH

BACK SQUAT: 10 8 then 3×5 @ 80%

then

You have 15 minutes to build to 3 rep touch and go POWER SNATCH.

W.O.D

12-9-6-3

POWER SNATCH 40/30kg

BURPEE

(image) (image)

(image)

(image)

(image)

W.O.D

12 min AMRAP

50 SQUATS

30 PUSH UPS

15 PULL UPS

STRENGTH

SHOULDER PRESS: 10 8 the 3×5 @80%.

then

You have 15minutes to build to a heavy 3 rep touch and go POWER CLEAN.

W.O.D

21-15-9

HANG POWER CLEAN 60/40kg

BOX JUMP 24″

W.O.D

3 rounds for time:

20 WALL BALL 9/6kg

20 KB SWINGS 24/16kg

20 HAND RELEASE PUSH UPS

RUN 400m

Compulsory 1min rest at the end of each round.

WOD! Tonight is the night team 5.30pm be there or be square. First heat is kicking off(image) a 5.40pm. If you are available to be a judge please contact me via text message during the day (0275685101) so I have an approx number and the we will meet at the gym at 5.15pm SHARP. Bring it on!

CrossFit North D was pumping last night! Big class throwing down!

W.O.D

a) Every minute on the minute for 10 minutes complete:

5 DEADLIFTS (build weight) + 5 BOX JUMPS (aim for 24″)

b) Every minute on the minute for 10 minutes complete:

10 KB SWINGS + 5 BURPEES

W.O.D!”

For time:

50 BURPEES

40 KB SWINGS

30 WALL BALL

20 BOX JUMPS

10 TOES TO BAR

RUN 1.6km (3 laps)

10 TOES TO BAR

20 BOX JUMPS

30 WALL BALL

40 KB SWINGS

50 BURPEES

W.O.D 3 RFT: RUN 200m 100m WALKING LUNGE 50 SQUATS

W.O.D. People everywhere! It was great to see everyone (image) throwing down hard and enjoying themselves.

Remember team you need to have submitted your scores by 11am today for me to validate them. You need your total reps your judges name plus your ‘tiebreak’ time. If you do not know these details please text me (0275685101) and I will get back to you ASAP.

STRENGTH

FRONT SQUAT 108 then 3×5 at 80%.

then

3 sets of:

1 POWER SNATCH followed by 7 OVERHEAD SQUATS

W.O.D

8min AMRAP

5 POWER SNATCH 45/30kg

20 LATERAL BAR HOPS

10 TOES TO BAR

WOD.

We are going to be performing the Open Workout at 10am on Good Friday.

Athletes please be sure to book yourself into heats as per usual. (image)

STRENGTH

PUSH PRESS – Warm up 10 8 then 3×5 reps

then

You have 15mins to build to a heavy 3 rep set of SQUAT CLEANS

W.O.D

5min AMRAP

5 GROUND TO OVERHEAD 60/40kg

7 BURPEE BOX JUMP 24/20″

Express:

EMOM for 9 min: 3x GROUND TO OVERHEAD

– followed by WOD

W.O.D 4 rounds for time: RUN 400m 10 PULL UPS (advanced C2B) 15 WALL BALL 9/6kg 20 SIT UPS

W.O.D

a) Every minute on the minute for 10 minutes complete:

5 THRUSTER + 5 S-D-H-P 40/30kg (athletes may increase weight)

5min REST

b) Every minute on the minute for 10 minutes complete:

5 RING DIP + 5 BOX JUMPS

W.O.D

25min AMRAP

25 AIR SQUATS

20 KB SWINGS 24/16kg

15 PUSH UP

10 PULL UP

5 POWER CLEAN 60/40kg

RUN 200m

STRENGTH BACK SQUAT 4×4 @ 85% then You have 15minutes to build to a heavy THRUSTER.- Bar starts from the ground. (advanced: focus on Squat Clean Thruster) W.O.D 8min AMRAP 5 THRUSTER 45/30kg 7 CHEST TO BAR PULL UPS 20 DOUBLE UNDERS EXPRESS EMOM for 9mins: 5 THRUSTERS Followed by WOD.

WOD.

We are going to be performing the Open Workout at 10am on Good Friday.

Athletes please be sure to book yourself into heats as per usual.

Easter Monday- Monday 1st April.

The only class we will be running this day is a 9am CrossFit class at CrossFit North D. All members are welcome.

Please book into classes online.

CrossFit Women are welcome to come to this 9am class or to 6am CrossFit Women on Tuesday morning.

(image)

W.O.D 2 Rounds for time: RUN 800m 40 WALL BALL 9/6kg 20 TOES TO BAR 1min COMPULSORY REST.

STRENGTH SHOULDER PRESS 4×4 @ 85% then You have 10 mins to build to a heavy DEADLIFT W.O.D 10min AMRAP 10 DEADLIFTS 60/40kg 15 HR PUSH-UP 20 DOUBLE UNDERS EXPRESS EMOM for 9 min: 5 Deadlifts the WOD.

W.O.D 3 rounds for time: RUN 400m 21 KB SWINGS 24/16kg 15 RING DIPS 9 Burpees

WOD 13.3 kicking off at 5.30pm! If you have nothing better to do tonight why not come down and check out the talent we have at CFD! W.O.D Building weight (a) EMOM for 9min: 3 SNATCH (power or squat) 5min REST (b) EMOM for 9min: 3 CLEAN (power or squat) 3min REST (c) 3min AMRAP Max GROUND TO OVERHEAD 60/40kg

W.O.D

10 minute Stair AMRAP

–Partner A works Partner B rests.

2min recovery

8minute AMRAP

8 KB SWING 24/16kg + 8 HAND RELEASE PUSH UPS

–Partner A works Partner B rests.

2min recovery

6 minute AMRAP

6 PULL UP + 6 BOX JUMP 24″

–Partner A works Partner B rests.

2min recovery

4 minute AMRAP

4 SHOULDER TO OVERHEAD 50/35kg

(all weight must controlled to the ground from the waist)

STRENGTH

FRONT SQUAT. warm up 86 then 4×4 at 85% of 1RM.

then

You have 10 minutes to build to a heavy SNATCH- power or squat.

W.O.D

8min AMRAP

4 POWER SNATCH 45/30kg

8 BOX JUMP OVERS 24/20″

EXPRESS

EMOM for 9min: 3 POWER SNACTH followed by the WOD.

W.O.D

4 rounds for time:

10 CHEST TO BAR PULL UPS

15 AIR SQUAT

20 KB SWING 24/16kg

RUN 200m

W.O.D

4 rounds for time:

10 CHEST TO BAR PULL UPS

15 AIR SQUAT

20 KB SWING 24/16kg

RUN 200m

STRENGTH

PUSH PRESS. warm up 8 6 then 4x4 at 85% of 1RM

then

You have 10 minutes to build to a heavy CLEAN- power or squat.

W.O.D

9min AMRAP

5 POWER CLEAN 65/40kg

7 TOES TO BAR

9 PUSH UP (full push up)

EXPRESS

EMOM for 9min: 3 POWER CLEAN then WOD.

STRENGTH

PUSH PRESS. warm up 8 6 then 4×4 at 85% of 1RM

then

You have 10 minutes to build to a heavy CLEAN- power or squat.

W.O.D

9min AMRAP

5 POWER CLEAN 65/40kg

7 TOES TO BAR

9 PUSH UP (full push up)

EXPRESS

EMOM for 9min: 3 POWER CLEAN then WOD.

W.O.D

For time:

3 rounds of:

15 WALL BALL 9/6kg

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

then

RUN 800m

then

3 rounds of:

15 PLATE GROUND TO OVERHEAD 20/10kg

15 PLATE BURPEES

W.O.D

For time:

3 rounds of:

15 WALL BALL 9/6kg

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

then

RUN 800m

then

3 rounds of:

15 PLATE GROUND TO OVERHEAD 20/10kg

15 PLATE BURPEES

WOD. 13.3 was a repeat of last years workout 12.4. The legs were shaking just thinking about doing those 150 Wall Ball again. Some great scores came out of CFD none-the-less! Top male score for 13.3 were Bennett Jones who completed 22 Muscle Ups for a score of 262 reps Mike Mikaere with 258 reps and Alex (Horse) McRobie with 255 reps. Top ladies scores posted were from Bailey Rogers with 257 reps adding up to 17 Muscle Ups Leigh Martel with 246 and Rachel Mortimer with the fastest split time at 240.

After week 3 Team CFD sits in 13th place and is looking good for Regionals!

W.O.D

Every minute on the minute for 10 minutes:

odd: 15 PUSH PRESS 'AHAP

even: 15 KB SWING- AHAP goal is unbroken

5min rest.

Every minute on the minute for 10 minutes:

odd: 10 BOX JUMP (as high as possible)

even: 10 RING DIPS

WOD. 13.3 was a repeat of last years workout 12.4. The legs were shaking just thinking about doing those 150 Wall Ball again. Some great scores came out of CFD none-the-less! Top male score for 13.3 were Bennett Jones who completed 22 Muscle Ups for a score of 262 reps Mike Mikaere with 258 reps and Alex (Horse) McRobie with 255 reps. Top ladies scores posted were from Bailey Rogers with 257 reps adding up to 17 Muscle Ups Leigh Martel with 246 and Rachel Mortimer with the fastest split time at 240.

After week 3 Team CFD sits in 13th place and is looking good for Regionals!

W.O.D

Every minute on the minute for 10 minutes:

odd: 15 PUSH PRESS –AHAP

even: 15 KB SWING- AHAP goal is unbroken

5min rest.

Every minute on the minute for 10 minutes:

odd: 10 BOX JUMP (as high as possible)

even: 10 RING DIPS

WOD plus a BBQ to finish.

W.O.D

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

Once you start a round or set of exercises it must be completed before moving onto the next.

-1.6km RUN (3 block laps) OR 2km ROW.

-5 ROUNDS OF CINDY (5 pull up 10 push up 15 squats)

-3 ROPE CLIMBS

-100 DOUBLE UNDERS

-50 BURPEES

-75 KB Swings 24/16kg

WOD plus a BBQ to finish.

W.O.D

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

Once you start a round or set of exercises it must be completed before moving onto the next.

-1.6km RUN (3 block laps) OR 2km ROW.

-5 ROUNDS OF CINDY (5 pull up 10 push up 15 squats)

-3 ROPE CLIMBS

-100 DOUBLE UNDERS

-50 BURPEES

-75 KB Swings 24/16kg

WOD is 9am at CrossFit North D and is the only workout being held at both CrossFit North D and CrossFit Dunedin today so make sure you get along to work off those Easter Treats!

W.O.D

“TABATA THIS”

8 sets at each station- 20 seconds work 10 seconds rest. 1 minute rest between stations.

Goal is max reps. Score is the lowest number of reps achieved over the 8 sets.

SQUAT

PUSH UP

PULL UP

SIT UP

S-D-H-P 30/24/16kg (in house modification)

WOD is 9am at CrossFit North D and is the only workout being held at both CrossFit North D and CrossFit Dunedin today so make sure you get along to work off those Easter Treats!

W.O.D

'TABATA THIS"

8 sets at each station- 20 seconds work 10 seconds rest. 1 minute rest between stations.

Goal is max reps. Score is the lowest number of reps achieved over the 8 sets.

SQUAT

PUSH UP

PULL UP

SIT UP

S-D-H-P 30/24/16kg (in house modification)

W.O.D

RUN 400m

20 KB SWING 24/16kg

20 BOX JUMP 24/20″

RUN 200m

40 KB SWING 24/16kg

40 BOX JUMP 24/20″

W.O.D

RUN 400m

20 KB SWING 24/16kg

20 BOX JUMP 24/20"ü

RUN 200m

40 KB SWING 24/16kg

40 BOX JUMP 24/20"ü

STRENGTH

SHOULDER PRESS Warm up: 8-6-4 then 5×3 at 90% of 1RM.

then

1 SQUAT CLEAN THRUSTER into 2 additional THRUSTERS.

i.e. at set of 3 thrusters all together with the first rep from the ground.

Work through 3-5 sets.

W.O.D

3 rounds for time:

5 CHEST TO BAR PULL UPS

10 HR PUSH UP

15 THRUSTERS 45/30kg

Express:

EMOM for 8 minutes: 5 THRUSTERS (building in weight)

then WOD.

STRENGTH

SHOULDER PRESS Warm up: 8-6-4 then 5x3 at 90% of 1RM.

then

1 SQUAT CLEAN THRUSTER into 2 additional THRUSTERS.

i.e. at set of 3 thrusters all together with the first rep from the ground.

Work through 3-5 sets.

W.O.D

3 rounds for time:

5 CHEST TO BAR PULL UPS

10 HR PUSH UP

15 THRUSTERS 45/30kg

Express:

EMOM for 8 minutes: 5 THRUSTERS (building in weight)

then WOD.

W.O.D

5 rounds for time:

RUN 200m

10 BURPEES

1 ROPE CLIMB (option: 3 lay-back climbs)

W.O.D

5 rounds for time:

RUN 200m

10 BURPEES

1 ROPE CLIMB (option: 3 lay-back climbs)

W.O.D

Every minute on the minute for 10 minutes:

5 DEADLIFT (as heavy as possible) + 5 BURPEE

5 minutes rest.

Every minute on the minute for 10 minutes:

5 SHOULDER TO OVERHEAD (as heavy as possible) + 5 PULL UPS.

W.O.D

Every minute on the minute for 10 minutes:

5 DEADLIFT (as heavy as possible) + 5 BURPEE

5 minutes rest.

Every minute on the minute for 10 minutes:

5 SHOULDER TO OVERHEAD (as heavy as possible) + 5 PULL UPS.

WOD

5 ROUNDS FOR TIME

10 KB SWING 32/24kg

20 BOX JUMP 24 inch box male and female

30 WALL BALL 9/6kg

Partner A completes a 200m run whilst partner B works through the following reps and rounds in order. When partner A completes the run they take over from partner B.

WOD

5 ROUNDS FOR TIME

10 KB SWING 32/24kg

20 BOX JUMP 24 inch box male and female

30 WALL BALL 9/6kg

Partner A completes a 200m run whilst partner B works through the following reps and rounds in order. When partner A completes the run they take over from partner B.

W.O.D

'ANGIE" '4o minute time cap.

100 PULL UPS

100 PUSH UPS

100 SQUATS

100 SIT UPS

Exercises must be completed in the order specified. All reps of one exercise must be completed before moving onto the next.

W.O.D

“ANGIE” –4o minute time cap.

100 PULL UPS

100 PUSH UPS

100 SQUATS

100 SIT UPS

Exercises must be completed in the order specified. All reps of one exercise must be completed before moving onto the next.

W.O.D

3 rounds for time:

RUN 1km

5 WALL CLIMBER

15 BOX JUMP 24"ü

25 PLATE GROUND TO OVERHEAD

Finisher

10 minutes to practice any gymnastic movement of your choice.

W.O.D

3 rounds for time:

RUN 1km

5 WALL CLIMBER

15 BOX JUMP 24″

25 PLATE GROUND TO OVERHEAD

Finisher

10 minutes to practice any gymnastic movement of your choice.

STRENGTH

FRONT SQUAT 4x10

PUSH PRESS 4x8

WEIGHTED PULL UP 4x5

STRENGTH

FRONT SQUAT 4×10

PUSH PRESS 4×8

WEIGHTED PULL UP 4×5

WODs did not drop off as they have done it the past. This showed commitment from all involved.

On the individual side we have Bailey Rogers who qualified for Regionals in 10th place.

Team CFD managed a 22nd place overall and also earning themselves a spot at Regionals.

This means we are sending a strong group to Wollongong to represent CFD at the 2013 Regionals. Now the hard work begins!

Peter Ryder unfortunately missed out on qualifying for his 2nd CrossFit Games appearance. This is a big disappointment to himself and CFD Im sure we will all help him get through this time and see him gearing up for the 2014 season!

Check out the video of Mike Mikaere below- 120kg Clean and Jerk! Big weight!

STRENGTH

POWER CLEAN 5×3

W.O.D

12 minute AMRAP

5 POWER CLEAN 60/40kg

10 BURPEE

20 DOUBLE UNDERS

W.O.D – 30min time cap.

30 HANDSTAND PUSH-UPS

40 PULL UPS

50 KB SWINGS

60 SIT UPS

70 BURPEES

Finisher

2.4km RUN

W.O.D – 40min time cap.

RUN 1 km (2 block laps)

20 PLATE SIT UPS 10/5kg

RUN 800m

40 TOES TO BAR

RUN 400m

60 SIT UPS

Rest 2 minutes then REPEAT.

STRENGTH

POWER SNATCH 5×3

W.O.D 12 minute time cap.

“RANDY”

For time:

75 POWER SNATCH 35/25kg

W.O.D

50 DOUBLE UNDERS

400m RUN

30 WALL BALL

20 BOX JUMP

10 HANDSTAND PUSH-UPS

20 BOX JUMP

30 WALL BALL

400m RUN

50 DOUBLE UNDERS

WOD ‘Murph’ at CrossFit Dunedin 9am on Thursday morning. This is going to be the only class we are running on this day. There will be no classes at CrossFit North D but all CrossFit North D members are welcome to come to ‘Murph” at CrossFit Dunedin.

PARTNER W.O.D.

“PARTNER 100’s CLUB”

Between 2 people complete 100 of each exercise. Split reps up however you see fit.

100 BAR FACING BURPEES

100 DEADLIFT 70/45kg

WALL BALL 9/6kg

KB SWING 24/16kg

-500m (1 block lap) PLATE RUN between each set. Both partners must complete the run. The next exercise must not be started until both partners are back from the run.

W.O.D

FRONT SQUAT 4×8

PUSH PRESS 4×7

WEIGHTED PULL UP 4×3

15minutes per exercise.

STRENGTH

SQUAT CLEAN 7×3

W.O.D

“ELIZABETH”

21-15-9

SQUAT CLEAN 60/40kg

RING DIPS

W.O.D

20 minute AMRAP

10 WALL BALL 9/6kg

15 S-D-H-P 24/16kg

20 OH PLATE WALKING LUNGES 20/10kg

Finisher

400m FARMERS WALK – As heavy as possible.

W.O.D

“MURPH”

In memory of Navy Lieutenant Michael Murphy 29 of Patchogue N.Y. who was killed in Afghanistan June 28th 2005.

RUN 1 MILE (3 block laps)

100 PULL UPS

200 PUSH UPS

300 SQUATS

RUN 1 MILE

Partition the pull-ups push-ups and squats as needed. Start and finish with a mile run.

W.O.D

2 rounds for time:

500m RUN

40 HAND TO HAND KB SWING 24/16kg

30 PULL UPS

20 BOX PASS-THROUGHS

10 KB SNATCH per arm 24/16kg

W.O.D

“RUNNING JACKIE”

1000m RUN (2 block laps)

50 THRUSTER 20kg (male and female)

30 PULL UPS

Rest 5minutes

FINISHER

“ANNIE”

50-40-30-20-10

DOUBLE UNDERS

SIT UPS

STRENGTH

FRONT SQUAT 4×10

PUSH PRESS 4×5

PULL UP 4×3

W.O.D

10 ROUNDS FOR TIME:

10 DEADLIFTS 60/40kg

15 PUSH UPS

FINISHER

10x 100m SPRINTS – jog back recovery.

STRENGTH

BACK SQUAT 4×7

BARBELL BENT OVER ROW 4×5

PUSH JERK 4×2

OLYMPIC LIFTING

You have 20 minutes to build to a 1 rep max SNATCH.

W.O.D

2 rounds for time:

20 KB SWINGS 32/24kg

30 TOES TO BAR

RUN 400m

Mandatory 60second rest between rounds.

W.O.D

“PARTNER SATURDAY”

Between 2 people complete 100 reps of each of the following exercises. While one person is working the other must be performing the prescribed static hold. Reps do not count unless the static movement is being held.

DEADLIFT 80/50kg – PLANK HOLD

PLATE BURPEE – DEADLIFT HOLD 80/50kg

SHOULDER TO OVERHEAD 40/30kg-RING HOLD

SIT UPS – SHOULDER TO OVERHEAD HOLD

Athletes must change their own weights.

TEAM CFD

DEADLIFT 100/70kg-PLANK HOLD

PLATE BURPEE-DEADLIFT HOLD

SHOULDER TO OVERHEAD 60/40kg-RING HOLD

250 DOUBLE UNDERS -SHOULDER TO OVERHEAD HOLD

STRENGTH

OVERHEAD SQUAT 4×5

WEIGHTED DIPS 4×4

DEADLIFT 4×3

OLYMPIC LIFTING

You have 20 minutes to find a 1 rep max CLEAN AND JERK

W.O.D

“GRACE”

For time:

30 CLEAN AND JERK 60/40kg

8 minute time cap.

STRENGTH

FRONT SQUAT 4×7

PUSH PRESS 4×6

WEIGHTED PULL UP 4×5

W.O.D

3 rounds for time:

30m WALKING LUNGE

50 AIR SQUAT

25 DEADLIFT 70/50kg

ENDURANCE

With partner:

5 x 200m SPRINTS

1 person works 1 person rest.

Olympic Lifting Cert a few years back when ‘pony’ was just a boy! For more information or to book you can do this online or email admin@crossfitdunedin.co.nz.

SKILLS

You have 15 minutes to practice MUSCLE UP PROGRESSIONS or 3×5 WEIGHTED PULL UP + DIP.

W.O.D

5 rounds for time:

7 MUSCLE UP

RUN 400m

Scaled option:

5 rounds for time:

7 CHEST TO BAR PULL UPS

7 RING DIP

RUN 400m

W.O.D

“SCHMALLS”

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg 28 of Pittsburgh Pennsylvania assigned to the 1st Explosive Ordnance Disposal Company 7th Engineer Support Battalion 1st Marine Logistics Group I Marine Expeditionary Force based in Camp Pendleton California died on December 15 2010 while conducting combat operations in Helmand province Afghanistan. He is survived by his wife Ann Schneider parents John and Deborah Gilkey and brother John.

RUN 800m

Then two rounds of:

50 BURPEES

40 PULL UPS

30 PISTOLS (scale: Goblet Squats)

20 KB SWINGS 24/16kg

10 HANDSTAND PUSH UPS (scale: 5 wall climber)

then

RUN 800m

W.O.D

30m WALKING LUNGE

50 PUSH UP (scale: HR Push up)

50 DOUBLE UNDERS (scale: 100 Single Unders)

25 KNEES TO ELBOWS (scale: Hanging/Lying hollow rock)

5 ROPE CLIMBS (scale: Deadman’s rope climb)

50 BOX JUMP 24″ (scale: 20″)

25 OVERHEAD SQUATS 30kg (scale: Front Squat)

25 L-PULL UP (scale: Renegade row)

50 SIT UP

Olympic Lifting Champs on Saturday. He pushed out a 37kg snatch and a 46kg clean and jerk. Both were personal bests. Well done Oliver! Go CrossFit Kids!

STRENGTH

BACK SQUAT 4×6

BARBELL BENT OVER ROW 4×5

PUSH JERK 4×4

W.O.D

“NASTY GIRLS”

3 rounds for time:

50 SQUATS

7 MUSCLE UPS (scale: 7 Chest to Bar Pull Up + 7 Ring Dip)

10 HANG POWER CLEAN 60/40kg

STRENGTH

OVERHEAD SQUAT 4×4

WEIGHTED DIP 4×3

DEADLIFT 4×2

W.O.D

“KELLY”

5 rounds for time:

RUN 400m

30 BOX JUMP 24″

30 WALL BALL 9/6kg

W.O.D

Working 1 for 1 with your partner (i.e. Partner A does 1 rounds while Partner B rests then vice versa) complete:

9 MINUTE AMRAP

STAIRS – 1 person runs 1 person rests.

3 minutes rest.

8 MINUTE AMRAP

8 KB SWINGS 32/24kg

8 HAND RELEASE PUSH-UPS

3 minutes rest

7 MINUTE AMRAP

7 WALL BALL 9/6kg

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

3 minutes rest

6 MINUTE AMRAP

6 PULL UP (scale: ring row)

6 BOX JUMP 24/20″

W.O.D

“CROSSFIT TOTAL”

You have 15minutes to find your 1 rep max at the following lifts:

BACK SQUAT

SHOULDER PRESS

DEADLIFT

STRENGTH

2-3 rounds of the following.

The goal of each round is to make each exercise as challenging as possible i.e strict handstand push ups and weighted pull ups.

3x HANDSTAND PUSH UP

3x PULL UP

6x HANDSTAND PUSH UP

6x PULL UP

9x HANDSTAND PUSH UP

9x PULL UP

W.O.D

“HELEN”

3 ROUNDS FOR TIME

RUN 400m

21 KB SWINGS 24/16kg

12 PULL UPS

STRENGTH

FRONT SQUAT 5×10

W.O.D

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

BURPEE

WALL BALL

STRENGTH

PUSH PRESS 5×3

W.O.D

“JACK”

20 minute AMRAP

10 PUSH PRESS 50/35kg

10 KB SWING 24/16kg

10 BOX JUMPS 24/20″

STRENGTH

DEADLIFT 7×2

W.O.D

FOR TIME

RUN 1km(2 block laps)

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

50 HAND-RELEASE PUSH UPS

RUN 1km

WOD 6 at the CrossFit Regionals.

STRENGTH

TURKISH GET UP 5×2 (per arm)

W.O.D

“CINDY”

20 minute AMRAP

5 PULL UP

10 PUSH UP

15 SQUATS

STRENGTH

BARBELL FRONT RACK ALTERNATING LUNGE 4×8 (4 per leg)

W.O.D

FOR TIME:

20-16-10

BARBELL ALTERNATING LUNGE 45/30kg

RING DIP

STRENGTH

SPLIT JERK 7×2

W.O.D

3 rounds for time:

RUN 800m

50 WALL BALL 9/6kg

WOD so come along for a free sausy!

CrossFit Dunedin.

4.30-5.30pm Open Gym.

4.45-5.30pm CrossFit Kids.

5.30-6.30pm CrossFit.

6.30-7.30pm Box101 and On Ramp.

These classes will be the only classes running on this day i.e. there will be no morning or lunchtime classes at CrossFit Dunedin. There will be no other classes running at CrossFit North D apart from 9am.

STRENGTH

POWER CLEAN 5×3

W.O.D

21-15-9

DEADLIFT 100/70kg

BOX JUMP 30/24″

W.O.D

RUN 400m

15-12-9-6-3 HANDSTAND PUSH UP

(scale: 5-4-3-2 wall climber)

i.e. Run 400m 15 HSPU Run 400m 12 HSPU etc.

W.O.D

“FILTHY FIFTY”

50 BOX JUMP 24″

50 JUMPING PULL UPS

50 KB SWINGS 24kg

50 WALKING LUNGE STEPS

50 KNEES TO ELBOWS

50 PUSH PRESS 20kg

50 BACK EXTENSION

50 WALL BALL 9/6kg

50 BURPEES

50 DOUBLE UNDERS

W.O.D

FOR TIME:

100 DOUBLE UNDERS

25 HANDSTAND PUSH-UPS

20 TOES TO BAR

30 SHOULDER TO OVERHEAD 40/30kg

20 BARBELL ALTERNATING LUNGE 40/30kg

W.O.D

FOR TIME:

100 DOUBLE UNDERS

25 HANDSTAND PUSH-UPS

20 TOES TO BAR

30 SHOULDER TO OVERHEAD 40/30kg

20 BARBELL ALTERNATING LUNGE 40/30kg

STRENGTH

KB SNATCH 3x8 per arm

W.O.D

For time:

50 WALL BALL 9/6kg

50 CHEST TO BAR PULL UPS

50 PISTOLS

50 ALTERNATING KB SNATCH 24/16kg

STRENGTH

KB SNATCH 3×8 per arm

W.O.D

For time:

50 WALL BALL 9/6kg

50 CHEST TO BAR PULL UPS

50 PISTOLS

50 ALTERNATING KB SNATCH 24/16kg

WOD at CrossFit North D. Rumor has it that Poppy beat G at the workout"Ý"Ý

STRENGTH

WEIGHTED DIPS 5-4-3-2-1

W.O.D

3 options

For time:

a. 30 BURPEE MUSCLE UPS

b. 50 BURPEE PULL UPS

c. 100 BURPEES

WOD at CrossFit North D. Rumor has it that Poppy beat G at the workout……

STRENGTH

WEIGHTED DIPS 5-4-3-2-1

W.O.D

3 options

For time:

a. 30 BURPEE MUSCLE UPS

b. 50 BURPEE PULL UPS

c. 100 BURPEES

STRENGTH

BACK SQUAT 9-7-5-3

W.O.D

4 rounds for time:

4 SQUAT CLEANS 80/50kg

RUN 200m

2 15 foot ROPE CLIMBS

STRENGTH

BACK SQUAT 9-7-5-3

W.O.D

4 rounds for time:

4 SQUAT CLEANS 80/50kg

RUN 200m

2 15 foot ROPE CLIMBS

STRENGTH

You have 10 minutes to build up to a heavy 1 rep TURKISH GET UP.

W.O.D

RUN 400m

9 TURKISH GET UP (per arm) 24/26kg

RUN 400m

7 TURKISH GET UP (per arm)

RUN 400m

5 TURKISH GET UP (per arm)

FINISHER

2-3 rounds for quality

15 TOES TO BAR

30 AB MAT SIT UPS

60 second PLANK

STRENGTH

You have 10 minutes to build up to a heavy 1 rep TURKISH GET UP.

W.O.D

RUN 400m

9 TURKISH GET UP (per arm) 24/26kg

RUN 400m

7 TURKISH GET UP (per arm)

RUN 400m

5 TURKISH GET UP (per arm)

FINISHER

2-3 rounds for quality

15 TOES TO BAR

30 AB MAT SIT UPS

60 second PLANK

W.O.D

“BARBARA”

5 rounds – time each round. Precisely 3 minutes rest between rounds.

20 PULL UP

30 PUSH UP

40 SIT UP

50 SQUATS

Strength and Conditioning as we stopped off in Christchurch over the weekend. Who thinks we need a Yolk?

STRENGTH

You have 15 minutes to build up to a heavy POWER CLEAN + PUSH JERK.

W.O.D

15 minute AMRAP.

3-6-9-12-15 etc

BOX JUMP 24/20″

PULL UP

Between each round perform 1 CLEAN AND JERK 80/50kg.

WOD on Saturday morning. Huge thanks to Kim and Mark for accommodating us!

STRENGTH

DEADLIFT 5×3

W.O.D

“DIANE”

21-15-9

DEADLIFT 100/70kg

HANDSTAND PUSH UP (scale: Hand-release Push up)

WOD this Saturday from 2pm. If you would like to know what a world-class athlete does with her day come along! This event is fundraising to help get Ruth to the 2013 CrossFit Games in LA. Cost is $20 come and show your support!

STRENGTH

7 sets of:

1 POWER SNATCH + 3 OVERHEAD SQUATS

W.O.D

For time:

15-12-9

POWER SNATCH 45/30kg

RUN 400m between each set.

STRENGTH

You have 10 minutes to build to A heavy 1 rep TURKISH GET UP. (This should be heavier than last week)

W.O.D

3 rounds for time:

RUN 400m

5 CHEST TO BAR PULL UPS

5 TURKISH GET UPS (left arm)

5 CHEST TO BAR PULL UPS

5 TURKISH GET UPS (right arm)

60 second PLANK

FINISHER

400m FARMERS WALK 24/16kg per hand

STRENGTH

ROPE CLIMB 3-2-1 superset to MAX. RING DIPS (or 10x ‘band’ dips)

W.O.D

10 minute AMRAP

10 BURPEE

10 TOES TO BAR

W.O.D

“EVA”

5 rounds for time:

RUN 800m

30 KB SWING 32/24kg

30 PULL UP

STRENGTH

FRONT SQUAT 5×5 (working up to 80% of 1 rep max)

W.O.D

“FRAN”

21-15-9

THRUSTER 40kg

PULL UP

(image)

8 minute time cap

STRENGTH

TURKISH GET UPS – You have 10 minutes to build to a heavy 1 rep per arm.

W.O.D

“THE ROCK”

90 PUSH UP

10 TURKISH GET UP

90 S-D-H-P 35/25kg

10 TURKISH GET UP

90 SIT UP

10 TURKISH GET UP

Strength CrossFit Olympic Weightlifting Postal Competition is aimed at any CrossFitter at any level that is able to perform a Snatch and Clean and Jerk. This is a friendly competition based around participation. Check out more information at their Facebook page http://www.facebook.com/events/463576650390954/?fref=ts or look at CFD Reception. The aim is to perform and Submit your best Snatch and Clean and Jerk along with Bodyweight.

We have decided to make an event of this as a gym. Next Thursday evening (27th) from 7pm we are going to opening up a session for you to come in and lift some tin! We will submit your best Snatch and Clean and Jerk weights achieved on the night along with Bodyweight at the time of the lift. All submitted lift results MUST be videoed so make sure you have your good shorts on!

Registration is due by 21st of June so if you are keen please let us know ASAP by emailing admin@crossfitdunedin.co.nz.

SKILLS

50-40-30-20-10 DOUBLE UNDERS

10 TOES TO BAR BETWEEN EACH ROUND (scale: Hollow Rock)

W.O.D

15 minute AMRAP

1 ROPE CLIMB 15foot (scale: 2 deadmans rope climb)

10 RING DIP

20 WALL BALL 9/6kg

(image)

STRENGTH

POWER CLEAN 7×1

W.O.D

7 rounds for time:

5 POWER CLEAN 70/45kg

10 BOX JUMP 24/20″

STRENGTH

PRESS 5×3 (working up to 80% of 1 rep max)

W.O.D

20minute AMRAP

5 HANDSTAND PUSH UP (scale: 5 burpee)

7 CHEST TO BAR PULL UP

10 ALTERNATING KB SNTACH 24/16kg

W.O.D

For time:

1km RUN

100 DOUBLE UNDERS

75 WALL BALL 9/6kg

50 KB SWING 24/16kg

25 BURPEE BOX JUMP

50 KB SWING

75 WALL BALL

100 DOUBLE UNDERS

1km RUN

STRENGTH

PUSH PRESS 5×3

W.O.D

10 minute AMRAP

5 POWER CLEAN 45/30kg

7 PUSH PRESS

9 S-D-H-P

W.O.D

“NICOLE”

20minute AMRAP

RUN 400m

MAX UNBROKEN PULL UPS

Score is total number of Pull Ups.

If you are using a ‘band’ – 15 reps max. per set.

STRENGTH

OVERHEAD SQUAT 5×5 (scale to FRONT SQUAT if needed then work on Overhead position)

W.O.D

“NANCY”

5 rounds for time:

RUN 400m

15 OVERHEAD SQUATS 45/30kg

WODs record your meals enter your workout results and analyse your stats!

CrossFit Dunedin is going to be opening up 50 spots on our Beyond the Whiteboard account.

On Sunday 7th July 3pm at CrossFit Dunedin we are going to be holding a “Beyond the Whiteboard afternoon” with Al Nicholl for anyone interested in learning more about this program. Al is going to be explaining the ‘ins and outs’ of how to work Beyond the Whiteboard and giving helpful tips and tricks. Tying in with this we are going to introducing our newly proposed ‘Competitors Club’. The Competitors Club is going to be open to anybody who wants to compete at competitions- be it ‘in-house’ competitions at CFD local Dunedin competitions National competitions or beyond. If you are interested in knowing more about this Competitors Club we will be explaining all during this afternoon session.

Both of theses opportunities are open to both CrossFit Dunedin and CrossFit North D members. No need to book just turn up on Sunday afternoon ready to watch Al do his magic!

STRENGTH

TURKISH GET UP – You have 10 minutes to build to a heavy 1 rep per arm.

W.O.D

5-4-3-2-1 TURKISH GET UP per arm 24/16kg

25-20-15-10-5 BURPEE

i.e. 5 turkish get up per arm 25 burpees 4 turkish get up per arm 20 burpees etc.

3o minute time cap.

STRENGTH

SQUAT SNATCH 7×1

W.O.D

50 DOUBLE UNDER BUY-IN-

15-12-9

POWER SNATCH 45/30kg

KB SWING 24/16kg

WALL BALL 9/6kg

50 DOUBLE UNDER CASH OUT.

W.O.D

2 rounds for time:

RUN 500m

25 KB SWING 24/16kg

25 PUSH UPS

RUN 500m

25 BOX JUMP 24/20″

25 PLATE SIT UPS

STRENGTH

BACK SQUAT 5×3 @ 85-90% of 1 rep max.

W.O.D

For time:

10-9-8-7-6-5-4-3-2-1

DEADLIFT 100/70kg

PULL UP

BURPEE

WOD. Arawa has progressed on from CrossFit Women and is now a regular CrossFitter and doing fantastic!

STRENGTH

WEIGHTED PULL UP superset to WEIGHTED DIPS 5-4-3-2-1 (as heavy as possible)

W.O.D

7 rounds for time:

1 ROPE CLIMB

10 WALL BALL 9/6kg

15 KB SWINGS 24/16kg

20 DOUBLE UNDERS

STRENGTH

You have 15 minutes to find your 1 rep max. SQUAT CLEAN THRUSTER.

W.O.D

10-8-6-4-2 THRUSTER

50-40-30-20-10 DOUBLE UNDERS

WOD on Tuesday.

SKILLS

Every minute on the minute for 8 minutes.

odd: 3-10 HANDSTAND PUSH UP

even: 5 PISTOL per leg

W.O.D

3 rounds for time:

RUN 400m

3 WALL CLIMBER

6 CHEST TO BAR PULL UP

9 BOX JUMP 30/24″

12 KB SWING 32/24kg

STRENGTH

POWER CLEAN AND JERK 5-3-3-1-1-1 (build weight each set)

W.O.D

CrossFit Open WOD 13.4 – 7 minute AMRAP

3-6-9-12 etc

CLEAN AND JERK 60/40kg

TOES TO BAR

STRENGTH

You have 10 minutes to find a 1 rep max. TURKISH GET UP per arm.

W.O.D

50 WALL BALL 9/6kg

40 BOX JUMP 24/20″

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

20 FRONT RACK WALKING LUNGES 40/30kg

10 BURPEE PULL UPS

FINISHER

500m MB RUN 9/6kg

STRENGTH

POWER SNATCH 5×3 “touch’n’go”. Maintain good form.

W.O.D

“HOPE”

3×5 minute rounds. 1 minute at each exercise. For max reps. 1 minute rest between rounds.

Score is each total number of reps completed after 3 rounds.

BURPEE

POWER SNATCH 35/25kg

BOX JUMP 24″ (male and female)

THRUSTER 35/25kg

CHEST TO BAR PULL UPS

STRENGTH

PUSH PRESS – warm up then 5×5 @ 75-80% of 1 rep max.

W.O.D

8 minute AMRAP

5 SHOULDER TO OVERHEAD 70/45kg

10 DEADLIFT 70/45kg

20 LATERAL BAR HOPS

STRENGTH

Every minute on the minute for 10 minutes:

odd: 3-10 HANDSTAND PUSH UPS

even: 10 HEAVY RUSSIAN SWINGS

WOD

RUN 400m

12 MUSCLE UPS (scale: 12 Pull Up + 12 Ring Dip)

RUN 400m

then

3 rounds of:

10 HANDSTAND PUSH UP (scale: burpees)

15 KB SWING 24/16kg

then

RUN 400m

12 MUSCLE UPS

RUN 400m

STRENGTH

OVERHEAD SQUAT Warm up then 5×3 @ 85-90% of 1 rep max.

W.O.D

“JOSH”

For time:

21 OVERHEAD SQUATS 40/30kg

42 PULL UPS

15 OVERHEAD SQUATS

30 PULL UPS

9 OVERHEAD SQUATS

18 PULL UPS

STRENGTH

You have 10 minutes to build to a HEAVY TURKISH GET UP per arm.

W.O.D

20minute AMRAP

30 second LEFT ARM PLANK

30 second RIGHT ARM PLANK

200m FARMERS WALK 24/16kg (KB’s)

40 DOUBLE UNDERS (scale: 80x single unders)

W.O.D

RUN 400m

then

10-9-8-7-6-5-4-3-2-1

WALL BALL 9/6kg

KB SWING 24/16kg

2 minutes mandatory rest then:

RUN 400m

then

10-9-8-7-6-5-4-3-2-1

HAND RELEASE PUSH UP

BOX JUMP 24/20″

2 minutes mandatory rest then:

100 SIT UPS

-Time is total workout time after the 100 sit ups.

STRENGTH

FRONT SQUAT 5×3 – build up weight then all 5 sets should be @ 85% of 1 rep max.

W.O.D

7 rounds for time:

7 FRONT SQUAT 70/45kg

7 CHEST TO BAR PULL UP

(scale: 60/35kg and regular pull ups)

18 minute time cap.

W.O.D

12minute AMRAP

10 BURPEES

25 DOUBLE UNDERS

Mondays Results(image)

(image)

WOD League is here!

10-week competition starting Friday 16th August. 1 workout every other Friday! Two divisions: Open and Masters 40+!

For more info see image or email admin@crossfitdunedin.co.nz to enroll!

STRENGTH

Every 2 minutes for 14 minutes complete 3x HANG POWER CLEAN. Add weight each set.

W.O.D

ALTERNATING TABATA’S

1. HANG POWER CLEAN 52.5/35kg

2. SHOULDER TO OVERHEAD

i.e. 20 seconds of hang power cleans- 10 seconds rest- 20 seconds of shoulder to overhead. For a total of 16 tabata’s (8 minutes of work). (image)

(image)

W.O.D

10-9-8-7-6-5-4-3-2-1 reps of the following triplet:

CHEST TO BAR PULL UP (scale: regular pull up)

BOX JUMP 30/24″

PLATE SIT UPS 15/10kg

-20minute time cap.

Rest 5 minutes at the end of time cap (i.e. at 25minutes) then:

FINISHER

RUN 400m

400m FARMERS WALK 24/16kg KB’s per hand.

WOD #2.

W.O.D #2. “THUNDERSTRUCK”

90 seconds: MAX REPS OF CLEAN AND JERK 60/35kg

90 seconds: MAX LATERAL BAR BURPEES

Athletes must changes their own weights.

STRENGTH

SPLIT JERK (from rack) – build to 90% of 1 rep max then: 7×1

W.O.D

For time:

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

PUSH JERK 35/25kg

S-D-H-P

W.O.D

30 minute AMRAP

BUY IN: 2.4km RUN

then max rounds of:

8 KB SWING 32/24kg

10 BOX JUMP 24″

12 WALL BALL 9/6kg

STRENGTH

HANG POWER SNATCH 5×3 – add load each set

W.O.D

For time:

25 BURPEES then

3 rounds:

10 POWER SNATCH 60/40kg

RUN 400m

then

25 BURPEES

Scaling options: 50/35kg or 40/25kg

STRENGTH

5×5 WEIGHTED PULL UP superset to

5×5 WEIGHTED RING DIP.

Working max. load each set.

If using a band: 3×10 STRICT PULL UP superset to 3×10 RING DIPS.

W.O.D

3 rounds for time:

RUN 1km

20 PULL UP

30 BOX JUMP 24/20″

Step ups are a scaling option.

STRENGTH

DEADLIFT 7×1

Take 10minutes to build up to 90% of 1 rep max.then move into sets.

W.O.D

5 rounds for time:

5 DEADLIFT 125/90kg

25 SIT UPS

Scale: 115/75kg or 100/70kg.

W.O.D

3 rounds for time:

RUN 400m

15 KB SWINGS 24/16kg (RX+ : 32/24kg)

15 TOES TO BAR

STRENGTH

PRESS 5×5 -add load each set.

W.O.D

21-15-9

PUSH PRESS 40/30kg (RX+ : 52.5/35kg)

PULL UP

BURPEE

W.O.D

For time:

RUN 500m

40 WALL BALL 9/6kg

30 BOX JUMP 24/20″

20 PULL UP

10 BURPEE

20 PULL UP

30 BOX JUMP

40 WALL BALL

RUN 500m

STRENGTH

OVERHEAD SQUAT – You have 10 minutes to buil up in weight then:

Every minute on the minute for 5 minutes:

1x POWER SNACTH + 4 OVERHEAD SQAUTS. (using same weight)

W.O.D

“NAUGHTY NANCY” – (in house modification)

4 rounds for time:

1 BLOCK RUN (531m at CFD and 569m at CFND)

25 OVERHEAD SQUATS 60/40kg

Options to scale: 45/30kg – 35/25kg.

Choose one of the above options and record which option you use.

TIME CAP: you must be out of the door for your final run by the 25 minute mark.

STRENGTH

PUSH JERK 5×3

W.O.D

1km RUN then

5 rounds for:

25 PULL UPS

7 SHOULDER TO OVERHEAD 60/40kg

Scale options: 40/30kg or 35/25kg.

At the CrossFit Games there was a 15 minute time cap we are extending this to 20minutes.

Those performing the workouts RX’d have the option to row.

STRENGTH

You have 15 minutes to find your 5 rep max DEADLIFT.

W.O.D- 2013 CrossFit Games Final workout 1- in house modification.

5 DEADLIFT @ 90% of 5 rep max.

5 PISTOLS left leg (add weight if possible)

5 PISTOLS right leg

then

25 HANDSTAN PUSH-UPS. (use deficit if possible)

(scale: 50 Burpees)

STRENGTH

THRUSTER 5×3 progress weight each set.

Superset with 1 ROPE CLIMB

W.O.D

“LEGLESS” – in house modification.

THRUSTER 27-21-15-9 40/30kg

ROPE CLIMB 4-3-2-1 (yes you can use your legs!)

*At the CrossFit Games the time cap was 10 minutes. In-house time cap = 20 minutes.

(scaling option- start from 21 thrusters and 3 rope climbs then 15 thruster etc)

W.O.D – CrossFit Games Final WOD 2.

In house modification.

5 rounds of:

5 MUSCLE UP (scale: 5 C2B + 5 RING DIP)

5 HANDSTAND PUSH UP (scale: 3 WALL CLIMBER)

then

50 ALTERNATING FRONT RACK BARBELL LUNGES 40/30kg

WOD was “Cinco 1 and Cinco 2” or the final CrossFit Games workouts. I had to scale A LOT of it but still managed to get out 3 rounds of 5 strict Pull Ups! It gave me a huge appreciation of how tough the workout was and how amazing the Games athletes who competed over the last weekend are. I hope everyone at CFD has enjoyed doing a few of these Games workouts over the past week. I look forward to seeing you all on Monday!

W.O.D

“BURDEN RUN” in house modification.

500m PLATE RUN 20/10kg

50 PLATE GROUND TO OVER HEAD 20/10kg

500m MB RUN 9/6kg (please do not carry MB’s by the thumb tabs as the stitching will break thanks)

50 WALL BALL 9/6kg

500m FARMERS WALK 24/16kg

50 ALT. KB SNATCH 24/16kg

500m RUN

50 DOUBLE UNDERS

STRENGTH

FRONT SQUAT 5×5 @ 80% of 1 rep max. Should be using same weight for each set.

W.O.D – 2013 MASTER’S FINAL – in house modification.

100 DOUBLE UNDERS

200m RUN

4 ROPE CLIMBS

200m RUN

30 FRONT SQUAT 60/40kg (scale: 45/30kg)

200m FARMERS CARRY 2×24/16kg KB’s.

20 ALTERNATING KB SNATCH 24.16kg

200m RUN

Must be out the door for last 200m run by 25minutes.

STRENGTH

You have 10 minutes to build weight in: sets of 3 POWER SNATCH.

then

Every minute on the minute for 5 minutes perform:

3 POWER SNATCH choose own weight

W.O.D

21-15-9

WALL BALL 9/6kg

POWER SNATCH 45/30kg (RX+: 52.5/35kg)

BURPEE

Time cap 15 minutes

WOD League either email admin@crossfitdunedin.co.nz or sign up online using your MindBody account under the tab “CFD COMPETITIONS”. Remember there are 2 divisions- Open and Masters 40+. We have a great prize pool this year with thanks to our fantastic sponsors: Industrial Athletic TheBrave NuZest and Stirling Sports Dunedin in association with Under Armour.

Check out Tim Berends. On Monday morning he got his first second and then third Muscle Up! Hard work pays off!

STRENGTH

SHOULDER PRESS 5×5 @80% or 1 rep max.

You should be using the same weight for all 5 sets.

W.O.D

“PULGATORY” – in house modification.

50 SHOULDER TO OVERHEAD 52.5/35kg

200m FARMERS WALK (1 KB. Left arm out Right arm back)

40 BURPEES

200m FARMERS WALK (1 KB. Left arm out Right arm back)

30 SDHP 52.5/35kg

400m RUN

(Scale: 45/30kg)

You must have started the 4oom run by the 25minute mark.

WOD League have you!?

Open competitors can sign up here: http://clients.mindbodyonline.com/ws.asp?studioid=23844&stype=-105&sTG=35&sVT=36&sView=day&sLoc=0&sTrn=100000001

Or Masters 40+ competitors can sign up here: http://clients.mindbodyonline.com/ws.asp?studioid=23844&stype=-105&sTG=35&sVT=36&sView=day&sLoc=0&sTrn=100000008

STRENGTH

WEIGHTED PULL UPS 5×3 superset with

HANDSTAND PUSH UPS – max. STRICT plus 3 KIPPING

W.O.D

30 HANDSTAND PUSH UPS

RUN 1km

30 PULL UPS

STRENGTH

You have 15minutes to build to a 1 rep max. CLEAN AND JERK.

W.O.D – 2013 CrossFit Games Team Chipper – in house modification.

10 DEADLIFT 60/40kg

10 CHEST TO BAR PULL UPS

10 POWER CLEAN 60/40kg

10 PULL UP

10 SNATCH 60/40kg

20 TOES TO BAR

10 SNATCH

10 PULL UP

10 POWER CLEAN

10 CHEST TO BAR PULL UP

10 DEADLIFT

Scaling options: 50/35kg or 40/25kg

20 minute time cap.

WOD League. Registration closes Wednesday 14th August at 6.30pm.
Have you registered!?
Email admin@crossfitdunedin.co.nz.

W.O.D

For this workout you will perform Part A directly followed by Part B. The workout is for total time.

a) 21-15-9

DEADLIFT 45/30kg

BOX JUMP 24/20″

b) 21-15-9

PUSH PRESS 45/30kg

PULL UP

Time cap: 20minutes

Finisher:

1x PARTNER 400m RUN

1x PARTNER 200m RUN

WOD League. Last day for registration is Wednesday at 6.30pm as the workouts are being released on Thursday! Please email admin@crossfitdunedin.co.nz to register. Late registrations will not be accepted. Don’t miss out!

Today marks the start of a new 10-week cycle that finished just ahead of the CrossFit Auckland Games. If you are hitting 5 or 6 of these workouts each week I assure you you will be on task to perform at the best of your ability at the Games. However if you are new to CrossFit or a Grandma its going to help you to tackle life’s daily challenges.

If you haven’t kept a training journal in the past or you are not a member of Beyond the Whiteboard now may be a good time to start.

STRENGTH

BACK SQUAT – warm up then 5×5 @ 75-85% or 1 rep max.

W.O.D

For time:

50-35-15

AIR SQUAT

KB SWING 24/16kg

PUSH UP

STRENGTH

PRESS – warm up then: 5×5 @ 75-80% of 1 rep max.

W.O.D

10-9-8-7-6-5-4-3-2-1

PUSH PRESS 52.5/35kg (Level 1). (scaling options: Level 2: 45/30kg or Level 3: 40/25kg)

20 DOUBLE UNDERS between each set (Level 1). (scaling options: Level 2: 20 lateral bar hops or Level 3: 40 single unders)

WOD League. So if your excuse for not competing was due to a lack of funds- there is now no excuse!
If you would like to be considered as one of these two lucky people please email your interest to bailey@crossfitdunedin.co.nz.
THANK YOU BIG DOG!

STRENGTH

DEADLIFT – warm up then: 5×5 @ 75-80% of 1 rep max.

W.O.D

“DIANE”

21-15-9

DEADLIFT 100/70kg (Level 1) (scaling options: Level 2: 80/60kg or Level 3: 60/40kg)

HANDSTAND PUSH-UP (Level 1) (scaling options: Level 2: HSPU on AB Mat or Level 3: DB Push Press)

15 minute time cap.

WOD League workouts? You are going to see a theme/trend throughout the 5 workouts if you are smart you will be able to pick up on it… The movements you might see will be Clean and Jerk Snatch Thruster Overhead Movements Deadlifts Pull ups Push ups Toes to Bar Double Unders Box Jumps KB movements Muscle Ups..i.e. You will se CROSSFIT! If you have any chinks in your armour they are going to be exposed!

I hear a lot of talk about needing “skills practice”. Are you putting in the time and necessary supplementary strength components to address your weaknesses? i.e. you want to get a kipping pull up but have you got 5 strict pull ups yet? If the answer is no I am available to chat about it!

SKILLS

You have 15 minutes to practice TOES TO BAR.

W.O.D

10 rounds for time:

7 BURPEE

7 TOES TO BAR (Level 1) (scaling options: Level 2: hanging knee raise or Level 3: jacknife)

FINISHER

CORE FINISHER – Coach’s Choice.

WOD League Workout 1:

12 minute AMRAP – Clean and Jerk Ladder

15 CLEAN AND JERK 45/30kg

15 CLEAN AND JERK 60/40kg

15 CLEAN AND JERK 75/55kg

MAX. REP CLEAN AND JERK 90/65kg

Your time will be recorded as you finish the end of each 15 rep set and act as a tie breaker against others with the same score.

Athlete briefing starts at 5.45pm. First heat starts at 6pm. We will be assigning heats which will be published through out the day. CrossFit Dunedin will be open from 4.30pm for any members wanting to workout or warm up. Reminder that there are no classes at CrossFit North D on Friday afternoon.

WOD League is tonight 5.45pm! Be sure to come down and watch some great competition with a pool of over 50 athletes from 3 different gyms around Dunedin.

Reminder there will be no afternoon classes at CrossFit North D today. CrossFit Dunedin will be open from 4.30-5.30pm for any members wishing to come down for a workout.

STRENGTH

You have 20 minutes to build to a 1 rep max. SNATCH.

ADVANCED: SQUAT SNATCH

BEGINNER: POWER SNATCH

W.O.D

6 minute AMRAP

3 SNATCH 60/40kg (Level 1) (scaling options: Level 2 50/35kg or Level 3 40/25kg)

6 HAND RELEASE PUSH UP

9 BOX JUMP 24/20″

WOD League.

1 down 4 to go! Thanks to everyone who made last night a huge success! Thanks to all of the athletes who threw down and put on such a great show for our many spectators. Scores have been posted on Facebook but remember we still have a few people to perform the workout so positions are not final. You will be updated with final scores when they become available.

STRENGTH

FRONT SQUAT – warm up then: 5×5 @ 75-80% of 1 rep max.

W.O.D

For time:

20 FRONT SQUAT 60/40kg (scaling options: 50/35kg or 40/25kg)

30 BOX JUMP 24/20″

40 KB SWING 24/16kg

50 WALL BALL 9/6kg

WOD League on Friday night. Not only that but she lifted it multiple times! You are a machine Megan!

STRENGTH

PUSH PRESS – warm up then: 5×5 @75-80% of 1 rep max.

W.O.D. – 2013 OPEN WORKOUT 13.2

10 minute AMRAP

5 SHOULDER TO OVERHEAD 52.5/35kg (Level 1) (scaling options: Level 2: 45/30kg or Level 3: 40/25kg)

10 DEADLIFT

15 BOX JUMP 24/20″ – step ups are considered scaling.

STRENGTH

WEIGHTED PULL UP 5×5 -as heavy as possible

W.O.D

5 rounds for time:

21 S-D-H-P 42.5/30kg

21 RING DIP (Level 1) (scaling options: Level 2: Banded Ring Dip or Level 3: Box Dip)

W.O.D

“MARY” -20 minute AMRAP.

5 HANDSTAND PUSH UP

10 PISTOL

15 PULL UP

Olympic Lifting program. (Snatch and Clean and Jerk)

STRENGTH CLUB – NEW PROGRAM! Starting Monday 9th September. 6-week specialty strength training program.

CROSSFIT WOMEN – starting Monday 23rd September. 6-week Women’s only group training program.

PLEASE NOTE: due to myself being out of town we have cancelled 11am Open Gym and 12.10pm CrossFit this Friday 23rd August at CrossFit Dunedin. There will still be classes at CrossFit North D. Thanks for your understanding.

–

OLYMPIC LIFTING

You have 20 minutes to build to a 1 rep max CLEAN AND JERK.

Advanced: Squat Clean + Split Jerk.

Beginner-Intermediate: Squat/Power Clean + Split Jerk.

W.O.D

For time:

RUN 400m

15 POWER CLEAN 70/45kg (Level 1) (scaling options: Level 2: 60/40kg or Level 3: 50/30kg)

RUN 400m

10 POWER CLEAN

RUN 400m

5 POWER CLEAN

STRENGTH

OVERHEAD SQUAT – warm up then 5×5 @ 75-80% of 1 rep max.

W.O.D

12minute AMRAP

5 CHEST TO BAR (Level 1) (scaling options: Level 2: standard pull up or Level 3: banded pull up)

7 OVERHEAD SQUAT 45/30kg (Level 1) (scaling options: Level 2: 40/25 or Level 3: 35/15kg)

9 BOX JUMP 24/20″

STRENGTH

PUSH JERK – warm up then 5×5 at 75-80% of 1 rep max.

W.O.D

For time:

20 PUSH JERK 60/40kg (Level 1) (scaling options: Level 2: 52.5/35kg or Level 3: 40/25kg)

5 TOES TO BAR (Level 1) (scaling options: Level 2: hanging leg raise or Level 3: jacknife)

15 PUSH JERK

10 TOES TO BAR

10 PUSH JERK

15 TOES TO BAR

5 PUSH JERK

20 TOES TO BAR

WOD League workout 2 will be announced this Thursday at 9am with heat times to be advised soon after.

STRENGTH

POWER CLEAN – warm up then 5×5 working sets at 75-80% or 1 rep max.

W.O.D

8 minute AMRAP – Ascending Ladder:

1-2-3-4-5 etc

POWER CLEAN 70/50kg (Level1) (scaling options: Level 2 60/40 or Level 3 50/30kg)

WALL BALL 9/6kg

Strength/Skills section at the start of the WOD and focusing more on the WOD. CrossFit North D will open at 4.30pm and CrossFit Express will be from 4.45-5.25pm. You will be able to book into this as per usual on your MindBody account. On Tuesdays and Thursdays Open Gym will remain 4.30-5.30pm.

Check out this cool photo of some CFD athletes post-Mud Sweat and Tears run on Sunday.

SKILLS

You have 10 minutes to practice TOES TO BAR.

W.O.D 1 – “ANNIE”

50-40-30-20-10

DOUBLE UNDERS (Level1) (scaling options: Level2 Lateral Bar hops or Level3 2for1 singles)

SIT UPS

15minute time cap.

W.O.D 2

3 ROUNDS FOR TIME:

5 WALL CLIMBER

15 TOES TO BAR

OLYMPIC LIFTING

You have 20 minutes to build to a 1 rep max. SNATCH.

Beginners-Intermediate: POWER SNATCH

Intermediate-Advanced: POWER/SQUAT SNATCH

W.O.D – TABATA MASH-UP

POWER SNATCH 45/30kg (Level1) (scaling options Level2 40/25kg or Level3 35/19kg)

BOX JUMP 24/20″

Workout score is total number of reps.

WOD League workout 2.

10 minute AMRAP

9 DEADLIFT 100/70kg

15 BOX JUMP 24/20″

21 WALL BALL 9/6kg

Masters have the option to ‘Step-Up’ for box jumps.

Time will be taken at the end of every completed round to act as tie-break times.

Strength Club” is focused on getting you strong! Think “Old School” movements with “New School” programming. Barbells dumbbells axle bars dog sleds yokes slam balls and more! There are only 5 spots left so if your are keen get in contact ASAP- admin@crossfitdunedin.co.nz.

STRENGTH

BACK SQUAT – warm up then 5×3 working sets at 80-85% of 1 rep max.

W.O.D – “HELEN”

3 rounds for time:

RUN 400m

21 KB SWING 24/16kg

12 PULL UPS

WOD League workout 2 is kicking off tonight at 6pm. 2 weeks ago the athletes performed workout 1 and are now ranked according to their finishings. Top spots in each division are as follows:

Masters Female: 1. Janelle Miskimmin. 2. Vanessa Geddes. 3. Rachel Mortimer.

Masters Male: 1. Jason Boyce. 2. Barry Stevens. 3. Peter Ryder.

Open Female: 1. Amanda Gould. 2. Gena Salmon. 3. Rachel Haley.

Open Male: 1. Mike Mikaere. 2. Alex McRobie. 3. David Cooper.

Lets see if anyone can ruffle the feathers of our leaders today!

STRENGTH

PRESS warm up then 5×3 working sets at 80-85% of 1 rep max.

W.O.D

5 rounds for time:

5 SHOULDER TO OVERHEAD 70/50kg (Level1) (scaling options: Level2 60/40kg or Level3 50/30kg)

10 BURPEES

STRENGTH

DEADLIFT warm up then 5×3 working sets at 80-85% or 1 rep max.

W.O.D

2 rounds for time:

15 DEADLIFT 100/70kg (Level1) (scaling options: Level2 80/60kg or Level3 60/40kg)

RUN 800m

3 ROPE CLIMB 15ft

WOD League on Friday night was a hit! A few mix ups in the Leaderboard but many scores still to come in! Top scorers from the night were:

Masters Women: Janelle Miskimmin. Masters Men: Barry Stevens.

Open Women: Bridget Dick. Open Men: Jeff Leckie.

All those who were absent on Friday we are going to be holding a catch up session this coming Sunday (8th September). Please let us know if you would like to come to this catch up session so we can arrange appropriate judges etc. If this time still does not suit you please contact bailey@crossfitdunedin.co.nz to arrange an alternate time. Please note- approval of time and judge must be made through either myself or Bailey. If performed without approval your score will not be counted.

Reminder that the new timetable at CrossFit North D takes affect today. Please see MindBody for more info. We have also change the Friday 12.10pm class at CrossFit Dunedin to Box101. CrossFit will be on at CrossFit North D on Fridays if you wish to do this.

SKILLS

You have 10 minutes to practice HANDSTAND PUSH UPS

W.O.D

10 minute A.M.R.A.P

5 HANDSTAND PUSH UP (L1) (scaling options: L2: HSPU with AB Mat or L3: 3x Wall Climber)

7 KB SWING 32/24kg (L1) (scaling options: L2: 24/16kg or L3: 20/12kg)

9 BOX JUMP 30/24″ (L1) (scaling option: L2: 24/20″ or L3: Step Ups)

WOD League has finished and is the weekend before labour weekend (so we can make sure your all here!). Just a re-cap for those who havnt heard of our DoubleDown ThrowDown- it is a Partner event. We put everyones name in a hat and randomly select male/female partnerships. If you could tell by the picture- its also fancy dress! We will pick a theme and you will need to organise with you partner what your going to wear! Keep your eye out for more details to come.

OLYMPIC WEIGHTLIFTING

You have 20 minutes to find your 1 rep max. CLEAN AND JERK.

W.O.D

“ALTERNATING TABATA’S”

CLEAN AND JERK 60/40kg (Level1) (scaling options: Level2: 50/30kg or Level3: 40/25kg)

MUSCLE UP (Level1) (scaling options: Level2: Chest to Bar Pull Ups or Level3: Regular Pull Up).

WOD League workout 2 catch up session for all those who were unable to make it last Friday is going to be this Sunday 8th September from 5pm.
We are canceling the 5pm Club GPP class but anyone who was wanting to do do GPP is more than welcome to join in on the workout.
Please note- this is not a chance to “re-do” the workout if you have already performed it. It is only for those who were absent last Friday.
If you are still unable to make this session time please contact Bailey – bailey@crossfitdunedin.co.nz – to arrange an alternate time. Please note this will be at a cost of $20 to you.
There will be no charge for those performing the workout on Sunday.

STRENGTH

FRONT SQUAT 5×3 – warm up then all sets at 80-85% of 1 rep max.

W.O.D -For time:

RUN 400m

21 THRUSTERS 45/30kg (Level1) (scaling options: Level2: 40/25kg or Level3: 35/19kg)

RUN 400m

15 THRUSTERS

RUN 400m

9 THRUSTERS

Strength Club- are both fully booked out! There have been many late requests to join these program. Our next intakes are scheduled to start the week of Monday 4th November. If you don’t want to miss out again get in touch now and we can pre-book you into the program. Its great to see such big interest in these speciality programs!

STRENGTH

PUSH PRESS 5×3 – warm up then all working sets at 80-85% of 1 rep max.

W.O.D – For time:

10-8-6-4-2 – SHOULDER TO OVERHEAD 70/45kg (L1) (scaling options: L2: 60/40kg or L3: 50/30kg)

50-40-30-20-10 DOUBLE UNDERS (L1) (scaling options: L2: Bar Hops or L3: 2 for 1 singles)

WOD League workout.

STRENGTH

WEIGHTED PULL UPS 5×3 – warm up then all sets at 80-85% of 1 rep max.

W.O.D – For time:

42 WALL BALL 9/6kg

21 TOES TO BAR (L1) (scaling options: L2: hanging leg raise or L3: jacknife)

30 WALL BALL

15 TOES TO BAR

18 WALL BALL

9 TOES TO BAR

W.O.D

“ANGIE”

100 PULL UP

100 PUSH UP

100 SQUAT

100 SIT UP

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max. SNATCH.

Beginner-Intermediate: Power Snatch

Intermediate-Advanced: Power/Squat Snatch

W.O.D

“ISABEL” – For time:

30 SNATCH 60/40kg (L1) (scaling optionsL L2: 50/35kg or L3: 40/25kg)

STRENGTH

OVERHEAD SQUAT 5×3 – warm up then all sets performed at 80-85% of 1 rep max.

W.O.D – For time:

10-9-8-7-6-5-4-3-2-1

OVERHEAD SQUAT 45/30kg (L1) (scaling options: L2: 40/25kg or L3: 35/19kg)

BURPEE

STRENGTH

PUSH JERK 5×3 – warm up then all sets at 80-85% of 1 rep max.

W.O.D – For total number of reps:

2minutes at each movement for max reps – followed by 1 minute rest

1. SHOULDER TO OVERHEAD 60/40kg (L1) (scaling options: L2 52.5/35kg or L3 40/25kg)

2. PULL UPS

3. WALL BALL 9/6kg

4. BURPEE BOX JUMP 24/20″

WOD League workout 3 is being released at 9am today. Keep an eye on the website and Facebook!

STRENGTH

POWER CLEAN 5×3 – warm up then all sets performed at 80-85% of 1 rep max.

W.O.D – 4 ROUNDS FOR TIME:

5 DEADLIFT 70/50kg (L1) (scaling options: L2 60/40kg or L3 50/30kg)

7 HANG POWER CLEAN

15 HAND-RELEASE PUSH UP

RUN 400m

WOD League Workout 3

12 minute AMRAP

3 rounds:

5 THRUSTER 40/30kg

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

3 rounds:

5 THRUSTER 50/35kg

6 BAR FACING BURPEES

3 rounds:

5 THRUSTER 60/40kg

3 MUSCLE UPS

then:

MAX. THRUSTER 60/40kg

STRENGTH

TURKISH GET UP 5-3-1 per arm.

W.O.D

12 minute AMRAP

3 TURKISH GET UP per arm 24/16kg

12 TOES TO BAR (L1) (L2: Hanging Leg Raise or L3: Jacknife)

1 minute rest then:

TABATA: DOUBLE UNDERS – 8 sets for total reps.

OLYMPIC LIFTING

You have 20minutes to find your 1 rep max CLEAN AND JERK.

Beginner – Intermediate: Power Clean + Split Jerk

Intermediate – Advanced: Squat Clean + Split Jerk

W.O.D

10 rounds for time:

1 CLEAN AND JERK @ 70% of 1 rep max.

5 PULL UP

10 PUSH UP

15 AIR SQUAT

STRENGTH

BACK SQUAT – warm up then 5×1 @ 90-95% of 1 rep max.

W.O.D – 10 ROUNDS FOR TIME

10 WALL BALL 9/6kg

10 KB SWING 24/16kg

STRENGTH

PRESS – warm up then 5×1 @ 90-95% of 1 rep max.

W.O.D – 12 minute AMRAP

4 SHOULDER TO OVERHEAD L1: 70/50kg L2: 60/40kg L3: 50/35kg

8 JUMPING LUNGES

12 TOES TO BAR (L1) (L2: Hanging Leg Raise L3: Jacknife)

STRENGTH

DEADLIFT – warm up then 5×1 @90-95% of 1 rep max.

W.O.D – For time:

RUN 1km

30 DEADLIFT L1: 100/70kg – L2: 80/60kg L3: 60/40kg

5 ROPE CLIMB 15ft

WOD League workout- you have until end of day next Wednesday to perform this. You must book at time with either myself or Bailey and this will be at a cost of $20. Email bailey@crossfitdunedin.co.nz.

SKILLS

You have:

10 minutes to practice HANDSTAND PUSH UPS

10 minutes to practice MUSCLE UPS

W.O.D

“NATE” – 20 minute AMRAP

Level 1:

2 MUSCLE UP

4 HANDSTAND PUSH-UP

8 KB SWING 32/24kg

Level 2:

2 CHEST TO BAR PULL UP

4 HANDSTAND PUSH-UP with AB Mat

8 KB SWING 24/16kg

Level 3:

2 PULL UP

4 DB PUSH PRESS

8 KB SWING 20/12kg

OLYMPIC LIFTING

You have 20 minutes to build to a 1 rep max. SNATCH

Beginner/Intermediate: Power Snatch

Intermediate/Advanced: Power or Squat Snatch.

W.O.D – For time:

10-9-8-7-6-5-4-3-2-1

HANG POWER SNATCH L1: 45/30kg – L2: 40/25kg L3: 35/19kg

PUSH UP

STRENGTH

FRONT SQUAT – warm up then 5×1 @ 90-95% of 1 rep max.

W.O.D – “DEATH BY THRUSTER”

15minute time cap.

1st minute = 1 THRUSTER

2nd minute = 2 THRUSTER

3rd minute = 3 THRUSTER etc

Weight options: L1: 45/30kg L2: 35/25kg L3: 30/19kg

When you can no longer maintain the rep count take 1 minute off and then continue with the same number you finished upon.

STRENGTH

PUSH PRESS 5×1

W.O.D – 3 rounds for time:

400m RUN

15 PUSH PRESS L1: 52.5/35kg L2: 45/30kg L3: 40/25kg

15 TOES TO BAR (L1) – L2: hanging leg raise L3: jacknife

STRENGTH

WEIGHTED PULL UP 5×1

W.O.D – For time:

10-8-6-4-2 DEADLIFT L1: 115/80kg L2: 100/70kg L3: 80/60kg

50-40-30-20-10 DOUBLE UNDERS (L1) – L2: lateral bar hops L3: 2 for 1 singles

W.O.D – 15 minute AMRAP

10 PLATE BURPEES 10 PISTOLS 10 KB SWING 24/16kg (RX+ : 32/24kg) 10 PLATE OVERHEAD LUNGES 20/10kg

OLYMPIC LIFTING

You have 20 minutes to build to a 1 rep max. CLEAN AND JERK.

Beginner/Intermediate: Power/Squat Clean + Jerk

Intermediate/Advanced: Squat Clean + Split Jerk

W.O.D

“DEATH BY CLEAN AND JERK”

15 minute time cap.

L1: 60/40kg L2: 50/35kg L3: 40/30kg

WOD LEAGUE WORKOUT 4

8 minute AMRAP

Ascending ladder 1-2-3-4 etc of the following complex:

1 POWER CLEAN 45/30kg

1 FRONT RACK LUNGE per leg

1 SHOULDER TO OVERHEAD

Followed by double the round in repetitions of CHEST TO BAR PULL UPS

Masters will perform regular PULL UPS.

i.e. round 1: 1 power clean + 1 front rack lunge per leg + 1 shoulder to overhead + 2 chest to bar pull up.

round 2: 1 power clean + 1 front rack lunge per leg + 1 shoulder to overhead + 1 power clean + 1 front rack lunge per leg + 1 shoulder to overhead + 4 chest to bar pull up.

The complex will be scored as single reps i.e. power clean= 1 rep. left leg lunge = 1 rep. right leg lunge = 1 rep. shoulder to overhead = 1 rep. to avoid any ties.

WOD LEAGUE WORKOUT 4

8 minute AMRAP

Ascending ladder 1-2-3-4 etc of the following complex:

1 POWER CLEAN 45/30kg

1 FRONT RACK LUNGE per leg

1 SHOULDER TO OVERHEAD

Followed by double the round in repetitions of CHEST TO BAR PULL UPS

Masters will perform regular PULL UPS.

i.e. round 1: 1 power clean + 1 front rack lunge per leg + 1 shoulder to overhead + 2 chest to bar pull up.

round 2: 1 power clean + 1 front rack lunge per leg + 1 shoulder to overhead + 1 power clean + 1 front rack lunge per leg + 1 shoulder to overhead + 4 chest to bar pull up.

The complex will be scored as single reps i.e. power clean= 1 rep. left leg lunge = 1 rep. right leg lunge = 1 rep. shoulder to overhead = 1 rep. to avoid any ties.

OLYMPIC LIFTING

You have 20 minutes to build to a 1 rep max. CLEAN AND JERK.

Beginner/Intermediate: Power/Squat Clean + Jerk

Intermediate/Advanced: Squat Clean + Split Jerk

W.O.D

'DEATH BY CLEAN AND JERK"

15 minute time cap.

L1: 60/40kg L2: 50/35kg L3: 40/30kg

WOD League. The action kicks off at 5.45pm. Bring a beer and come to watch the fun!

STRENGTH

OVERHEAD SQUAT 5×1

W.O.D – 10 minute AMRAP

5 POWER SNATCH L1: 45/30kg L2: 40/25kg L3: 35/19kg

5 OVERHEAD SQUAT

5 PULL UP (L1) – L2: banded pull up L3: ring row.

WOD League. The action kicks off at 5.45pm. Bring a beer and come to watch the fun!

STRENGTH

OVERHEAD SQUAT 5x1

W.O.D ' 10 minute AMRAP

5 POWER SNATCH L1: 45/30kg L2: 40/25kg L3: 35/19kg

5 OVERHEAD SQUAT

5 PULL UP (L1) ' L2: banded pull up L3: ring row.

WOD League workout! Great workout to watch! Good job to everyone who threw down. Top spots last night went to: Janelle Miskimmin Jason Boyce Amanda Gould and Mike Mikaere.

STRENGTH

PUSH JERK 5×1

W.O.D

“KELLY” – 5 rounds for time:

RUN 400m

30 BOX JUMP 24/20″

30 WALL BALL 9/6kg

Time cap: athlete must starting final run inside of 30 minutes.

Scale number of rounds as needed.

WOD League workout! Great workout to watch! Good job to everyone who threw down. Top spots last night went to: Janelle Miskimmin Jason Boyce Amanda Gould and Mike Mikaere.

STRENGTH

PUSH JERK 5x1

W.O.D

'KELLY" ' 5 rounds for time:

RUN 400m

30 BOX JUMP 24/20"ü

30 WALL BALL 9/6kg

Time cap: athlete must starting final run inside of 30 minutes.

Scale number of rounds as needed.

WOD League on Friday night.

STRENGTH

POWER CLEAN 5×1 @ 90-95% of 1 rep max.

W.O.D – 10 minute AMRAP

3 POWER CLEAN L1: 80/60kg – L2: 70/50kg – L3: 60/40kg

12 WALL BALL 9/6kg

WOD League on Friday night.

STRENGTH

POWER CLEAN 5x1 @ 90-95% of 1 rep max.

W.O.D ' 10 minute AMRAP

3 POWER CLEAN L1: 80/60kg ' L2: 70/50kg ' L3: 60/40kg

12 WALL BALL 9/6kg

W.O.D ' 15 minute AMRAP

6 HANDSTAND PUSH UP (L1) ' L2: AB MAT HSPU ' L3: BURPEE

12 KB SWING L1: 32/24kg ' L2: 24/16kg ' L3: 20/12kg

RUN 200m

W.O.D – 15 minute AMRAP

6 HANDSTAND PUSH UP (L1) – L2: AB MAT HSPU – L3: BURPEE

12 KB SWING L1: 32/24kg – L2: 24/16kg – L3: 20/12kg

RUN 200m

Strength Club on Monday night. Ouch! We hope your not out for too long Vanessa.

Just a reminder that 'The Squat Series" with Josh Ong is starting this Friday! Its only $40 for some extremely valuable knowledge spread over 4 sessions which will send you on your way to the perfect Squat. Email admin@crossfitdunedin.co.nz to enroll.

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max. SNATCH

Beginner/Intermediate: Power Snatch

Intermediate/Advanced: Squat Snatch

W.O.D ' 7 minute AMRAP

Ascending Ladder 3-6-9-12 etc reps of:

POWER SNATCH L1: 45/30kg ' L2: 40/25kg ' L3: 35/19kg

TOES TO BAR (L1) ' L2: Jacknife ' L3: AbMat Sit up

Strength Club on Monday night. Ouch! We hope your not out for too long Vanessa.

Just a reminder that “The Squat Series” with Josh Ong is starting this Friday! Its only $40 for some extremely valuable knowledge spread over 4 sessions which will send you on your way to the perfect Squat. Email admin@crossfitdunedin.co.nz to enroll.

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max. SNATCH

Beginner/Intermediate: Power Snatch

Intermediate/Advanced: Squat Snatch

W.O.D – 7 minute AMRAP

Ascending Ladder 3-6-9-12 etc reps of:

POWER SNATCH L1: 45/30kg – L2: 40/25kg – L3: 35/19kg

TOES TO BAR (L1) – L2: Jacknife – L3: AbMat Sit up

WOD we will be posting an 'Additional Training" section. This is a workout for anyone to complete during their own time e.g. Open Gym. The workouts will have no prescribed weights these will be for you to decide. You should chose a suitable weight where you can maintain good form throughout the workout. If you are unable to perform the given number of reps simply scale back to a manageable number- the same goes for any movement you are unable to perform e.g. if Muscle Ups are given scale back to 1-3 Pull ups plus 1-3 Ring Dips. It should be challenging but achievable.

STRENGTH

BACK SQUAT 5x5@ 80-85% of 1 rep max.

(Compare to 12/08/13 and increase load e.g. increase by 5-10kg)

W.O.D ' 3 rounds for time:

RUN 500m (1 block lap)

12 BURPEE

21 BOX JUMP 24/20"ü

Additional Training

Every minute on the minute for 20 minutes complete:

odd: 3 SQUAT CLEAN

even: 3 MUSCLE UP

WOD we will be posting an “Additional Training” section. This is a workout for anyone to complete during their own time e.g. Open Gym. The workouts will have no prescribed weights these will be for you to decide. You should chose a suitable weight where you can maintain good form throughout the workout. If you are unable to perform the given number of reps simply scale back to a manageable number- the same goes for any movement you are unable to perform e.g. if Muscle Ups are given scale back to 1-3 Pull ups plus 1-3 Ring Dips. It should be challenging but achievable.

STRENGTH

BACK SQUAT 5×5@ 80-85% of 1 rep max.

(Compare to 12/08/13 and increase load e.g. increase by 5-10kg)

W.O.D – 3 rounds for time:

RUN 500m (1 block lap)

12 BURPEE

21 BOX JUMP 24/20″

Additional Training

Every minute on the minute for 20 minutes complete:

odd: 3 SQUAT CLEAN

even: 3 MUSCLE UP

Olympic Lifting Nationals. The Nationals are being held at Christchurch Boys High and is bringing top lifters from all over the country. A few more names you might know that are competing- Ruth Anderson Horrell Alex 'Horse" McRobie Douglas Sekone Fraser. Good luck to all!

Just a reminder that there will be no 11am Open Gym or 12.10pm Box101 today at CrossFit Dunedin.

STRENGTH

PRESS 5x5 @ 80-85% of 1 rep max.

(Compare to 13/08/13 and increase load e.g. increase by 5-10kg)

W.O.D ' 5 rounds for time:

7 SHOULDER TO OVERHEAD L1: 52.5/35kg ' L2: 45/30kg ' L3: 40/25kg

7 CHEST TO BAR (L1) ' L2: Regular Pull up ' L3: Banded Pull up

14 AIR SQUAT

Additional Training

4 rounds of:

400m RUN

200m FARMERS WALK

Olympic Lifting Nationals. The Nationals are being held at Christchurch Boys High and is bringing top lifters from all over the country. A few more names you might know that are competing- Ruth Anderson Horrell Alex “Horse” McRobie Douglas Sekone Fraser. Good luck to all!

Just a reminder that there will be no 11am Open Gym or 12.10pm Box101 today at CrossFit Dunedin.

STRENGTH

PRESS 5×5 @ 80-85% of 1 rep max.

(Compare to 13/08/13 and increase load e.g. increase by 5-10kg)

W.O.D – 5 rounds for time:

7 SHOULDER TO OVERHEAD L1: 52.5/35kg – L2: 45/30kg – L3: 40/25kg

7 CHEST TO BAR (L1) – L2: Regular Pull up – L3: Banded Pull up

14 AIR SQUAT

Additional Training

4 rounds of:

400m RUN

200m FARMERS WALK

STRENGTH

DEADLIFT 5x5 @ 80-85% of 1 rep max.

(Compare to 14/08/13 and increase load)

W.O.D ' For time:

30 DEADLIFT L1: 100/70kg ' L2: 80/60kg ' L3: 60/40kg

40 WALL BALL 9/6kg

50 KB SWING 24/16kg

60 HAND-RELEASE PUSH UP

70 DOUBLE UNDER (L1) ' L2: lateral bar hops L3: 2-for-1 singles.

*20 minute time cap.

Additional Training

10-1

TOES TO BAR

BURPEE

STRENGTH

DEADLIFT 5×5 @ 80-85% of 1 rep max.

(Compare to 14/08/13 and increase load)

W.O.D – For time:

30 DEADLIFT L1: 100/70kg – L2: 80/60kg – L3: 60/40kg

40 WALL BALL 9/6kg

50 KB SWING 24/16kg

60 HAND-RELEASE PUSH UP

70 DOUBLE UNDER (L1) – L2: lateral bar hops L3: 2-for-1 singles.

*20 minute time cap.

Additional Training

10-1

TOES TO BAR

BURPEE

WOD League drink and general chit-chat! All are welcome.

Is Al Nicholl looking for the biggest come-back of all??

SKILLS/STRENGTH

3 rounds for quality:

30-50 DOUBLE UNDERS

3 TURKISH GET UP per side

3 ROPE CLIMB

10 PISTOLS alternating legs

W.O.D – 6 rounds for time

RUN 400m

25 BURPEE

Additional Training

5×5 BACK SQUAT – match or increase weight from last week.

“DEATH BY PULL UP”

On the first minute complete 3 PULL UP.

On the second minute complete 6 PULL UP.

On the third minute complete 12 PULL UP.

etc.

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max CLEAN AND JERK.

Beginner/Intermediate: Power Clean + Split Jerk.

Intermediate/Advanced: Squat Clean + Split Jerk.

W.O.D

“GRACE” – For time:

30 CLEAN AND JERK L1: 60/40kg – L2: 52.5/35kg – L3: 45/30kg

or

“HEAVY GRACE”

30 SQUAT CLEAN AND JERKS 70/50kg

Additional Training:

Every minute on the minute for 10 minutes complete:

20 DOUBLE UNDER + 3 POWER SNATCH

Exactly 3 minutes recovery then:

Every minute on the minute for 10 minutes complete:

3-5 MUSCLE UP

STRENGTH

FRONT SQUAT 5×5 @ 80-85% or 1 rep max.

W.O.D – 15 minute AMRAP

Every 90 seconds:

RUN 200m – as fast as possible.

Rest remainder of the time.

Additional Training:

10-9-8-7-6-5-4-3-2-1

HANDSTAND PUSH UP

KB SWING 32/24kg

STRENGTH

PUSH PRESS 5×5 @ 80-85% of 1 rep max.

W.O.D

“DT” – 5 rounds for time:

12 DEADLIFT L1: 70/50kg – L2: 60/40kg – L3: 52.5/35kg

9 HANG POWER CLEAN

6 PUSH JERK

Additional Training:

EMOM for 20 minutes:

odd: 200m ROW

even: 15 WALL BALL 9/6kg

WOD League workout 5 :

“THE END”

3-5-7 minute AMRAP’s

1 minute recovery between AMRAP’s.

12 TOES TO BAR

9 KB SWING 32/24kg

7 BOX JUMP OVER 24/20″

5 SNATCH 60/40kg – Masters 50/35kg

30 DOUBLE UNDERS

Note: Masters may step up for Box Jump overs- Open athletes must jump up but may step down.

Score is total number of reps after all 3 AMRAP’s. Each AMRAP will start back from the Toes to Bar.

WOD League workout 5 :

“THE END”

3-5-7 minute AMRAP’s

1 minute recovery between AMRAP’s.

12 TOES TO BAR

9 KB SWING 32/24kg

7 BOX JUMP OVER 24/20″

5 SNATCH 60/40kg – Masters 50/35kg

30 DOUBLE UNDERS

Note: Masters may step up for Box Jump overs- Open athletes must jump up but may step down.

Score is total number of reps after all 3 AMRAP’s. Each AMRAP will start back from the Toes to Bar.

WOD League! 10 weeks of hard work and dedication ends tonight. “The End”. Come and check out the action beginning 6pm at CFD.

STRENGTH

WEIGHTED PULL UP 5×5 superset with WEIGHTED DIP 5×5 – As heavy as possible.

W.O.D – For time:

50 DOUBLE UNDERS (L1) – L2: lateral bar hops – L3: 2-for-1 singles.

40 HAND RELEASE PUSH UP

30 AB MAT SIT UP

20 KB SWING 24/16kg

10 BURPEE MUSCLE UP (L1) – L2: 10 Burpee Pull Up – L3: 10 Burpee Box Jump

20 KB SWING

30 AB MAT SIT UP

40 HAND RELEASE PUSH UP

50 DOUBLE UNDERS

STRENGTH

3 rounds for quality:

Max. KIPPING HANDSTAND PUSH UP

Max. CHEST TO BAR PULL UP

Max. KIPPING RING DIP

Max. TOES TO BAR

W.O.D

“FIGHT GONE BAD” in house modification.

3×5 minute AMRAP’s. 1 minute at each station. 1 minute rest between rounds.

1. WALL BALL 9/6kg

2. S-D-H-P 35/25kg

3. BOX JUMP 24/20″

4. PUSH PRESS 35/25kg

5. DOUBLE UNDERS (L1) – L2: lateral bar hops – L3: 4:1 singles.

WOD 5:
https://www.facebook.com/media/set/?set=a.562236917174921.1073741830.164173483647935&type=3

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max. SNATCH.

Beginner/Intermediate: Power Snatch

Intermediate/Advanced: Squat Snatch

W.O.D – 8 minute AMRAP

Ascending Ladder 1-2-3-4-5 etc

SNATCH -FULL SQUAT (scale to Power if needed) @ 70% of 1 rep Max.

HANDSTAND PUSH UP (L1) – L2: ABMat HSPU – L3: 5 Burpees each set.

Additional Training

BACK SQUAT 5×5 then:

10minute ascending ladder:

1-2-3-4-5 etc

BURPEE

SIT UP

20 DOUBLE UNDERS BETWEEN EACH SET

i.e. 1 BURPEE + 1 SIT UP + 20 DU – 2 BURPEE + 2 SIT UP + 20 DU.

STRENGTH

OVERHEAD SQUAT 5×5 @80-85% of 1 rep max.

Compare to 23/08/13. Aim to increase load.

W.O.D

“NANCY” – 5 rounds for time:

RUN 400m

15 OVERHEAD SQUATS 42.5/30kg (L1) – L2: 35/25kg – L3: 30/19kg

Additional Training:

10-9-8-7-6-5-4-3-2-1

TOES TO BAR superset to RING DIP

and

TABATA ROW x 8 sets. (20 seconds on 10 seconds off)

STRENGTH

PUSH JERK 5×5 @80-85% of 1 rep max.

Compare to 24/08/13. Aim to increase load.

W.O.D

“JACK” – 20 minute AMRAP

10 SHOULDER TO OVERHEAD 52.5/35kg (L1) – L2: 45/30kg – L3: 35/25kg

10 KB SWING 24/16kg

10 BOX JUMP 24/20″

Additional Training

2x MAX. EFFORT 500m SANDBAG RUN 20/10kg.

Rest as long as it takes you to do the first lap.

Strength Club and Barbell Club are both finishing up their 6 weeks and will be re-doing their ‘Testing’ workout to see how much they have improved.
I will be sure to get some results to share with you!
The next intakes of these programs are starting week of Monday 4th November. Registrations are open now!
If you would like to enroll into either of these specialty programs please email admin@crossfitdunedin.co.nz.

The DoubleDown ThrowDown will kick off at 9am on (this) Sunday morning!
CFD will be open from 8.30am onwards for you to warm up or do any last minute adjustments to your costumes.
Workouts will run at approximately 9am 11am and 1pm. I am looking forward to see what outfits you can come up with…

We have decided to cancel Box101 CrossFit Kids and Club GPP this Sunday. We feel numbers will be down due to the DoubleDown ThrowDown and Otago playing Rugby.
Its a great chance for you to get outside and enjoy a different scene for your Sunday afternoon.
Thank you for your understanding.

STRENGTH

POWER CLEAN 5×5 @ 80-85% of 1 rep max.

Compare to 24/08/13. Aim to increase load.

W.O.D – For time:

RUN 1km

30 HANG CLEAN L1: 70/50kg – L2: 60/40kg – L3: 50/30kg

50 BURPEE

Additional Training:

4 rounds for time:

500m ROW

50 DOUBLE UNDERS

STRENGTH

3 rounds for quality:

8 HANDSTAND PUSH UP

8 STRICT PULL UP

8 RING DIP

8 DB or KB SNATCH

W.O.D – For time:

30 HANDSTAND PUSH UP (L1) – L2: ABMat HSPU – L3: Ring Dips

40 PULL UP

50 KB SWING 24/16kg

60 SIT UP

70 BURPEE

OLYMPIC LIFTING

You have 20 minutes to find you 1 rep max. CLEAN AND JERK.

Beginner/Intermediate: Power Clean + Split Jerk

Intermediate/Advanced: Squat Clean + Split Jerk

W.O.D – For time:

RUN 400m

20 POWER CLEAN L1: 60/40kg L2: 52.5/35kg L3: 40/30kg

RUN 400m

20 FRONT SQUAT

RUN 400m

20 SHOULDER TO OVERHEAD

RUN 400m

STRENGTH

BACK SQUAT 5×3

Compare to 29/08/13

W.O.D

“KAREN” – For time:

150 WALL BALL 9/6kg

Additional Training – 15 minute AMRAP

Starting every 90 seconds: RUN 200m as fast as possible.

STRENGTH

PRESS 5×3 @90% of 1RM.

Compare to 30/08/13.

W.O.D – 15 minute AMRAP

15 AIR SQUAT

10 POWER CLEAN

5 SHOULDER TO OVERHEAD L1: 60/40kg – L2: 52.5/35kg – L3: 45/30kg

Additional Training:

For time:

10-1 HANDSTAND PUSH UP

30 DOUBLE UNDERS BETWEEN EACH SET

STRENGTH

DEADLIFT 5×3 @90% of 1RM.

Compare to 31/08/13.

W.O.D -6 rounds for time:

RUN 400m

25 PULL UP

Additional Training

EMOM for 10 minutes: 3 SQUAT SNATCH

then:

TABATA AIRDYNE (8sets- 20sec on 10sec off)

1min rest

TABATA ROW

W.O.D –

3 minutes max. work at each station followed by 1 minute recovery.

1. MAX. DOUBLE UNDERS

2. MAX. PISTOLS

3. MAX. MUSCLE UPS (L1) – L2: Chest to Bar Pull ups – L3: Regular Pull up.

4. MAX. BURPEES

4. MAX. ROPE CLIMBS

Additional Training:

RUN 2.4km

50 GHD SIT UPS or 150 SIT UPS

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max. CLEAN AND JERK.

W.O.D

“WITTMAN” – 7 rounds for time:

15 KB SWING 24/16kg

15 POWER CLEAN 42.5/30kg

15 BOX JUMP 24/20″

Additional Training:

2km ROW TIME TRIAL

then

Alternating Tabata’s for total number of reps i.e. 20 sec work 10 sec rest. Total time = 8 minutes.

DB ALTERNATING SNATCHES (AHAP)

15m SHUTTLE RUN (out is one back is two)

then

10 minutes HANDSTAND WALK practice.

Post results and comments to todays Facebook post.

Olympic Lifting session. Hows your Oly lifting? What have you been working on? What do you need to work on? Only 1 more week to keep building that engine!

STRENGTH

FRONT SQUAT 5×3 @90% of 1RM.

Compare to 04/09/13.

W.O.D –3 rounds for time

21-15-9

FRONT SQUAT L1: 52.5/35kg – L2: 45/30kg – L3: 40/25kg

BURPEE

RUN 400m between each round.

STRENGTH

PUSH PRESS 5×3 @90% of 1 rep max.

Compare to 05-09-13.

W.O.D

BUY IN: 500m BLOCK RUN

21-15-9

WALL BALL 9/6kg

BOX JUMP 24/20″

TOES TO BAR

CASH OUT: 500m BLOCK RUN

Additional Training:

BACK SQUAT 5×3

15 minutes BAR MUSCLE UP PRACTICE

STRENGTH

WEIGHTED PULL UP 5×3 (max load.) superset to RING DIP x10.

Compare to 06-09-13.

W.O.D – For time:

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

S-D-H-P 40/30kg

BURPEE

Time cap 20 minutes.

Additional Training:

4 rounds of:

ROW 500m

RUN 400m

Strength Club and Barbell CLub will now start on the week of Monday 11th November. For all those already booked in please let us know if this is no longer suitable for you. If you are not yet booked in but would like to be email admin@crossfitdunedin.co.nz!

GYMNASTICS

Every minute on the minute for 10 minutes complete:

3-6 HANDSTAND PUSH UPS.

W.O.D

“CINDY” – 20 minute AMRAP

5 PULL UP

10 PUSH UP

15 SQUAT

Additional Training:

EMOM for 10 minutes: 20 DOUBLE UNDERS + 3 SQUAT CLEAN

then

2 rounds of:

10 STRICT TOES TO BAR

15 GHD SIT UPS

20 AB MAT SIT UPS

25 BACK EXTENSION

OLYMPIC LIFTING

You have 20 minutes to find your 1RM SNATCH.

Beginner/Intermediate: POWER SNATCH

Intermediate/Advanced: SQUAT SNATCH

W.O.D – For time:

RUN 400m

15 SNATCH L1: 60/40kg – L2: 52.5/35kg – L3: 45/30kg

RUN 400m

10 SNATCH

RUN 400m

5 SNATCH

Additional Training:

Every minute on the minute for 20 minutes:

odd: 15 KB SWINGS

even: 10 PISTOLS

STRENGTH

OVERHEAD SQUAT 5×3 @ 90% of 1RM.

Compare to 10-09-13.

W.O.D – OPEN WORKOUT 11.4

10minute AMRAP

60 BAR-FACING BURPEES

30 OVERHEAD SQUAT L1: 52.5/35kg – L2: 45/30kg – L3: 40/25kg

10 MUSCLE UP (L1) – L2: CHEST TO BAR – L3: PULL UP

Additional Training:

4 rounds of:

100m PROWLER PUSH

200m RUN

STRENGTH

PUSH JERK 5×3 @ 90% of 1 RM.

Compare to 11-09-13.

W.O.D – For time:

50 DOUBLE UNDERS

21 POWER CLEAN L1: 52.5/35kg – L2: 45/30kg – L3: 40/25kg

50 DOUBLE UNDERS

21 SHOULDER TO OVERHEAD

50 DOUBLE UNDERS

21 THRUSTER

Additional Training:

2 rounds of:

400m SANDBAG RUN

200m FARMERS WALK

STRENGTH

POWER CLEAN 5×3 @ 90% of 1 RM.

Compare to 12/09/2013.

W.O.D – “LIFT UP LUKE”

5 minute AMRAP

5 POWER CLEAN L1: 70/45kg – L2: 60/40kg – L3: 52.5/35kg

24 DOUBLE UNDER – L2: Bar Hops – L3: 50 Single Under

10 PULL UP

REST 2 minutes then:

50 BURPEE for time.

STRENGTH

Every minute on the minute for 10 minutes perform:

1x TURKISH GET UP per arm

W.O.D – 15 minute AMRAP

5 WALL CLIMBER

10 TOES TO BAR – L2: Hanging Knee/Leg Raise – L3: Jacknife

15 BOX JUMP 24/20″

STRENGTH

You have 20 minutes to find your 1 rep max. CLEAN AND JERK.

Compare to 25/10/2013.

W.O.D – For time:

RUN 400m

15 CLEAN AND JERK L1: 60/40kg – L2: 52.5/35kg – L3: 45/30kg

RUN 400m

10 CLEAN AND JERK

RUN 400m

5 CLEAN AND JERK

STRENGTH

BACK SQUAT 5×1 @ 90-95% of 1RM.

Compare to 16/09/2013.

W.O.D – “JACKIE”

RUN or ROW 1km

50 THRUSTER 20kg

30 PULL UP

Olympic Lifting Competiton- meaning a 1 rep max. Snatch and Clean and Jerk. You can keep up to date with results via our Facebook page or the CrossFit Auckland Facebook page.

Check out head CFD judge and Chief of Support Crew Conrad Frew working through Turkish Get Ups earlier in the week. Conrad also celebrated his 41st Birthday yesterday! We hope you had a great day Connie.

STRENGTH

PRESS 5×1 @90-95% of 1RM.

Compare to 17/09/2013.

W.O.D – For time:

30 DOUBLE UNDER between each round (scale: 50x SU)

10-9-8-7-6-5-4-3-2-1

SHOULDER TO OVERHEAD L1: 52.5/35kg – L2: 45/30kg – L3: 40/25kg

SUMO-DEADLIFT-HIGH-PULL

STRENGTH

DEADLIFT 5×1 @ 90-95% of 1RM.

Compare to 18/09/2013.

W.O.D – “MORRISON”

50-40-30-20-10

WALL BALL 9/6kg

BOX JUMP 24/20″

KB SWING 24/16kg

GYMNASTICS/SKILLS

EMOM for 10 mins

10x PISTOL

Advanced=weighted scale movement and number of reps as needed.

W.O.D FOR TIME

50 WALL BALL 9/6kg

25 T2B

40 WALL BALL

20 T2B

30 WALL BALL

15 T2B

20 WALL BALL

10 T2B

10 WALL BALL

5 T2B

Scale for T2B IS Ab MAT Sit Up

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max. SNATCH.

W.O.D – Open Workout 11.1

10 minute AMRAP

30 DOUBLE UNDER (Scale to 2:1 Single Unders)

15 POWER SNATCH 35/25kg

WOD for Bailey who is heading to Malaysia next Friday to represent New Zealand at the Commonwealth Champs. Busy girl! The cost of the workout will be $20 per person all of which will be given to Bailey to help with the costs of her trip. You can book into the class now online using your MindBody account! All are welcome come and show your support! “Bam-Bam” workout details will be released shortly.

STRENGTH

FRONT SQUAT 5×1 @ 90-95% of 1 rep max.

Compare to 21/09/2013.

W.O.D – “FRAN”

21-15-9 reps of:

THRUSTER 42.5/30kg

PULL UP

8 minute time cap

STRENGTH

PUSH PRESS 5×1 @ 90-95% of 1 rep max.

Compare to 23/09/2013.

W.O.D – 2 ROUNDS FOR TIME:

RUN 800m

15 SHOULDER TO OVERHEAD L1: 52.5/35kg – L2: 45/30kg – L3: 40/25kg

3 ROPE CLIMBS 15ft

STRENGTH

WEIGHTED PULL UP 5×1 superset with WEIGHTED DIP 5×1. – AHAP

W.O.D – FOR TIME:

50 AB MAT SIT UP

40 KB SWING 24/16kg

30 FRONT RACK LUNGE 40/30kg

40 AB MAT SIT UP

30 KB SWING

20 FRONT RACK LUNGE

30 AB MAT SIT UP

20 KB SWING

10 FRONT RACK LUNGE

WOD “Bam-Bam” a workout to help raise money for Bailey’s trip to Malaysia next week! So you ask what the workout is??? Its a surprise!!

W.O.D

ITS A SURPRISE!!!

WOD will be the CrossFit Total. This is a pre-warning so you can dig out your old lifts to compare. Remember CrossFit is all about measurable observable and repeatable results! By comparing your ‘new’ self to you ‘previous’ self you are observing these results and becoming better for it. Its a great motivational tool.

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max. CLEAN AND JERK.

W.O.D – “ELIZABETH”

21-15-9 reps of:

SQUAT CLEAN L1: 60/40kg – L2: 52.5/35kg – L3: 45/30kg.

RING DIP (L1) – L2: banded dip – L3: Box Dip

STRENGTH

OVERHEAD SQUATS 5×1 @90-95% of 1RM. – Compare to 27/09/2013.

W.O.D – “JOSH”

21 OVERHEAD SQUAT L1: 42.5/30kg – L2: 35/25kg – L3: 30/19kg

42 PULL UP L2: Band Pull-Up – L3: Ring Row

15 OVERHEAD SQUAT

30 PULL UP

9 OVERHEAD SQUAT

18 PULL UP

STRENGTH

PUSH JERK 5×1 @ 90-95% of 1RM. Compare to 28/09/2013.

W.O.D – FOR TIME:

RUN 1.6km

50 PUSH UP

75 KB SWING L1: 32/24kg – L2: 24/16kg – L3: 20/12kg

100 AB MAT SIT UP

STRENGTH

POWER CLEAN 5×1 @90-95% of 1RM. -Compare to 30/09/2013.

W.O.D – CROSSFIT OPEN WOD 11.5

20 minute AMRAP

5 POWER CLEAN L1: 65/45kg – L2: 52.5/35kg – L3: 45/30kg

10 TOES TO BAR (L1) – L2: Hanging Leg Raise – L3: Jacknife

15 WALL BALL 9/6kg

WOD not once but twice. Either his wife Maria's cooking is really bad or he's getting ready for the Open. What are you preparing for?

GYMNASTICS/SKILLS

Every minute on the minute for 10 minutes complete:

7 BURPEE + 7 BOX JUMP 24/20"ü (scale number of reps as needed)

W.O.D ' 4 ROUNDS FOR MAX REPS 1 MIN PER EXERCISE:

1. HANDSTAND PUSH UP (scale: wall climber)

2. PISTOL (alternating leg)

3. DB SNATCH 20/15kg (alternating arm)

4. REST

WOD not once but twice. Either his wife Maria’s cooking is really bad or he’s getting ready for the Open. What are you preparing for?

GYMNASTICS/SKILLS

Every minute on the minute for 10 minutes complete:

7 BURPEE + 7 BOX JUMP 24/20″ (scale number of reps as needed)

W.O.D – 4 ROUNDS FOR MAX REPS 1 MIN PER EXERCISE:

1. HANDSTAND PUSH UP (scale: wall climber)

2. PISTOL (alternating leg)

3. DB SNATCH 20/15kg (alternating arm)

4. REST

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max SNATCH

W.O.D ' 'RANDY"

FOR TIME:

75 POWER SNATCH L1: 35kg ' L2: 30kg ' L3: 25kg

The RX's weight for Randy today is 35kg for both Male and Female. The reason behind this is that CrossFit.com as a rule of thumb only publish workouts with one weight. The thought behind this is that they post at a challenging load to give the intensity that they are looking for. CrossFit.com suggest you scale it back to a level that suits you they almost consider it sexism if they post male/female wiehgts. For e.g. if Bailey and I were doing todays workout together why would she need to scale it back to 25kg? One of the fundamental points of CrossFit is that it is a high intensity functional based exercise program. It was designed for athletes and grandmothers alike. Todays workout should be performed under a 15minute time cap. Scale the weight accordingly.

OLYMPIC LIFTING

You have 20 minutes to find your 1 rep max SNATCH

W.O.D – “RANDY”

FOR TIME:

75 POWER SNATCH L1: 35kg – L2: 30kg – L3: 25kg

The RX’s weight for Randy today is 35kg for both Male and Female. The reason behind this is that CrossFit.com as a rule of thumb only publish workouts with one weight. The thought behind this is that they post at a challenging load to give the intensity that they are looking for. CrossFit.com suggest you scale it back to a level that suits you they almost consider it sexism if they post male/female wiehgts. For e.g. if Bailey and I were doing todays workout together why would she need to scale it back to 25kg? One of the fundamental points of CrossFit is that it is a high intensity functional based exercise program. It was designed for athletes and grandmothers alike. Todays workout should be performed under a 15minute time cap. Scale the weight accordingly.

CrossFit Total

You have have 15minutes to find your 1 rep max. at each of the following exercises:

BACK SQUAT

SHOULDER PRESS

DEADLIFT

Warm up schedule for Back Squat:

x3@50% ' x3@50% ' x2@75% ' x1@85% ' x1@90% ' x1@95%

Warm up schedule for Press:

x3@50% ' x2@75% ' x1@90%

Warm up schedule for Deadlift:

x1@60% ' x1@75% ' x1@85% ' x1@90%

If you can plan out your numbers for the above schedule before you come to class.

Additional Training Optional

a)Tabata Airdyne

b)Tabata Row

c)50x GHD Sit up 50 Back Extensions 100 AB Mat Sit Up

CrossFit Total

You have have 15minutes to find your 1 rep max. at each of the following exercises:

BACK SQUAT

SHOULDER PRESS

DEADLIFT

Warm up schedule for Back Squat:

x3@50% – x3@50% – x2@75% – x1@85% – x1@90% – x1@95%

Warm up schedule for Press:

x3@50% – x2@75% – x1@90%

Warm up schedule for Deadlift:

x1@60% – x1@75% – x1@85% – x1@90%

If you can plan out your numbers for the above schedule before you come to class.

Additional Training Optional

a)Tabata Airdyne

b)Tabata Row

c)50x GHD Sit up 50 Back Extensions 100 AB Mat Sit Up

GYMNASTICS/SKILLS

A) EMOM FOR 5 MINS

5xMB CLEAN and 5xPUSH UP

B) EMOM for 20 MINS

EVEN=30-50xDOUBLE UNDER

ODD=15xWALL BALL 9/6kg

C) 4x7 PULL UP superset with RING DIP AHAP

Additional Training-Optional

A) 4 rounds for time of run 400m farmers walk 200m AHAP.

B) 4x50m sled push(challenging but able to move) 60seconds rest between intervals.

GYMNASTICS/SKILLS

A) EMOM FOR 5 MINS

5xMB CLEAN and 5xPUSH UP

B) EMOM for 20 MINS

EVEN=30-50xDOUBLE UNDER

ODD=15xWALL BALL 9/6kg

C) 4×7 PULL UP superset with RING DIP AHAP

Additional Training-Optional

A) 4 rounds for time of run 400m farmers walk 200m AHAP.

B) 4x50m sled push(challenging but able to move) 60seconds rest between intervals.

OLYMPIC LIFTING

Every minute on the minute for 12 minutes:

SNATCH

0-4 minutes: perform 5 reps

4-8 minutes: perform 3 reps

8-12 minutes: perform 2 reps

* increasing weight each block.

W.O.D ' 7 minute AMRAP

Ascending Ladder 3-6-9-12 etc

POWER SNATCH L1: 45/30kg ' L2: 40/25kg ' L3: 35/19kg

BURPEE

ADDITIONAL TRAINING-OPTIONAL

A) 15 mins to build to a 1RM Clean and Jerk.

B)5x max effort C2B Pull Up 60 secs rest at the end of each set.

OLYMPIC LIFTING

Every minute on the minute for 12 minutes:

SNATCH

0-4 minutes: perform 5 reps

4-8 minutes: perform 3 reps

8-12 minutes: perform 2 reps

* increasing weight each block.

W.O.D – 7 minute AMRAP

Ascending Ladder 3-6-9-12 etc

POWER SNATCH L1: 45/30kg – L2: 40/25kg – L3: 35/19kg

BURPEE

ADDITIONAL TRAINING-OPTIONAL

A) 15 mins to build to a 1RM Clean and Jerk.

B)5x max effort C2B Pull Up 60 secs rest at the end of each set.

STRENGTH

BACK SQUAT 5-4-3-2-1-1

Start at 60% of your 1 rep max. Build to a new 1 rep max.

W.O.D FOR TIME

RUN 400m-50 AIR SQUAT

RUN 400m-KB SWING L1 32/24 L2 24/16 L3 20/12kg

RUN 400m-50 AIR SQUAT

RUN 400m-50 KB SWING

ADDITIONAL TRAINING-OPTIONAL

A) EMOM FOR 7 MINS-3x MUSCLE UP

B) 4×7 STRICT H-S-P-U-as challenging as possibleplates parallettes etc

C)50x H-S-P-U FOR TIME

STRENGTH

BACK SQUAT 5-4-3-2-1-1

Start at 60% of your 1 rep max. Build to a new 1 rep max.

W.O.D FOR TIME

RUN 400m-50 AIR SQUAT

RUN 400m-KB SWING L1 32/24 L2 24/16 L3 20/12kg

RUN 400m-50 AIR SQUAT

RUN 400m-50 KB SWING

ADDITIONAL TRAINING-OPTIONAL

A) EMOM FOR 7 MINS-3x MUSCLE UP

B) 4x7 STRICT H-S-P-U-as challenging as possibleplates parallettes etc

C)50x H-S-P-U FOR TIME

Olympic Lifting technique at Barbell Club.

She gave me some good feedback the other day when she said she really enjoyed the atmosphere and the class structure at CFD and North D. So much so in fact that it’s prompted her to join a new CrossFit gym when she heads back home to Iceland in January.

Pressing success

During todays Strength Training block I’d like you to focus on staying ”tight”. As you take the bar out of the rack squeeze your glutes to provide a stable base. If your stable as you lift you should be able to press more weight therefore increase strength. This will also take load off the lower back and prevents the back from hyperextending which decreases lower back pain and reduces the risk of injury.

Have you ever heard the expression ”you cannot fire a canon from a canoe”? So give it a try!

STRENGTH

PRESS 5-4-3-2-1-1

Start at 60% of 1 rep max. Build to a new 1 rep max.

W.O.D-12.3-18 MINUTE AMRAP

15x BOX JUMP 24/20”

12x SHOULDER TO OVERHEAD L152.5/35 L2 45/30 L3 40/25kg

9x L1 T2B L2 HANGING KNEE/LEG RAISE L3 JACKNIFE

ADDITIONAL TRAINING-OPTIONAL

A)EMOM FOR 10 MINS 1x T.G.U PER ARM AHAP

B) 4×10(5per leg) WEIGHTED PISTOLS

C) 50xPISTOLS FOR TIME

Olympic Lifting technique at Barbell Club.

She gave me some good feedback the other day when she said she really enjoyed the atmosphere and the class structure at CFD and North D. So much so in fact that it's prompted her to join a new CrossFit gym when she heads back home to Iceland in January.

Pressing success

During todays Strength Training block I'd like you to focus on staying "tight". As you take the bar out of the rack squeeze your glutes to provide a stable base. If your stable as you lift you should be able to press more weight therefore increase strength. This will also take load off the lower back and prevents the back from hyperextending which decreases lower back pain and reduces the risk of injury.

Have you ever heard the expression "you cannot fire a canon from a canoe"? So give it a try!

STRENGTH

PRESS 5-4-3-2-1-1

Start at 60% of 1 rep max. Build to a new 1 rep max.

W.O.D-12.3-18 MINUTE AMRAP

15x BOX JUMP 24/20"

12x SHOULDER TO OVERHEAD L152.5/35 L2 45/30 L3 40/25kg

9x L1 T2B L2 HANGING KNEE/LEG RAISE L3 JACKNIFE

ADDITIONAL TRAINING-OPTIONAL

A)EMOM FOR 10 MINS 1x T.G.U PER ARM AHAP

B) 4x10(5per leg) WEIGHTED PISTOLS

C) 50xPISTOLS FOR TIME

STRENGTH

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

Start at 60% of 1 rep max. Build to a new 1 rep max.

W.O.D ”DONNY”

U.S. Army Specialist Donald L. Nichols 21 of Shell Rock IA assigned to the 1st Battalion 133rd Infantry Regiment Iowa Army National Guard based in Waterloo IA died April 13 2011 in Laghman province Afghanistan of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather Roger and Becky Poock; his father and stepmother Jeff and Jeanie Nichols; and his brothers Nick and Joe.

FOR TIME

21-15-9-9-15-21

DEADLIFT L1 100/70 L2 80/60 L3 60/40kg

BURPEE

ADDITIONAL TRAINING-OPTIONAL

A)15 MINUTE AMRAP-RUN 200m EVERY 90secs

B) TABATA MASHUP-HOLLOW ROCK superset with a PLANK

16 sets of 20 seconds of work followed by 10 seconds of rest

STRENGTH

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

Start at 60% of 1 rep max. Build to a new 1 rep max.

W.O.D "DONNY"

U.S. Army Specialist Donald L. Nichols 21 of Shell Rock IA assigned to the 1st Battalion 133rd Infantry Regiment Iowa Army National Guard based in Waterloo IA died April 13 2011 in Laghman province Afghanistan of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather Roger and Becky Poock; his father and stepmother Jeff and Jeanie Nichols; and his brothers Nick and Joe.

FOR TIME

21-15-9-9-15-21

DEADLIFT L1 100/70 L2 80/60 L3 60/40kg

BURPEE

ADDITIONAL TRAINING-OPTIONAL

A)15 MINUTE AMRAP-RUN 200m EVERY 90secs

B) TABATA MASHUP-HOLLOW ROCK superset with a PLANK

16 sets of 20 seconds of work followed by 10 seconds of rest

WOD brecky?

Today’s workout comes courtesy of Jason Khallipa’s Norcal Crew. I tested it out on my Box101 crew last week and only Dan Ryder could handle the pace. If you start falling behind the time frame scale the number of reps back. Only scale the reps up for the final 5 mins if your completing the reps under the time frame. Smooth is fast!

GYMNASTICS/SKILLS

10 MIN EMOM

4xBURPEE

6xBOX JUMP 24/20”

8xWALL BALL 9/6kg

IMMEDIATELY INTO

5 MIN EMOM

5xBURPEE

7xBOX JUMP

9xWALL BALL

REST 3-5 MIN

FOR TIME

4 ROUNDS OF RUN 400m + 50xDOUBLE UNDER(scale to 100xsingles)

ADDITIONAL TRAINING

A)EMOM FOR 8MINS 3xMUSCLE UP

B)3 ROUNDS FOR QUALITY

10x STRICT T2B

15xGHD SIT UP

20xAB MAT SIT UP

25xBACK EXTENSIONS

WOD brecky?

Today's workout comes courtesy of Jason Khallipa's Norcal Crew. I tested it out on my Box101 crew last week and only Dan Ryder could handle the pace. If you start falling behind the time frame scale the number of reps back. Only scale the reps up for the final 5 mins if your completing the reps under the time frame. Smooth is fast!

GYMNASTICS/SKILLS

10 MIN EMOM

4xBURPEE

6xBOX JUMP 24/20"

8xWALL BALL 9/6kg

IMMEDIATELY INTO

5 MIN EMOM

5xBURPEE

7xBOX JUMP

9xWALL BALL

REST 3-5 MIN

FOR TIME

4 ROUNDS OF RUN 400m + 50xDOUBLE UNDER(scale to 100xsingles)

ADDITIONAL TRAINING

A)EMOM FOR 8MINS 3xMUSCLE UP

B)3 ROUNDS FOR QUALITY

10x STRICT T2B

15xGHD SIT UP

20xAB MAT SIT UP

25xBACK EXTENSIONS

OLYMPIC LIFTING

Every minute on the minute for 12 minutes CLEAN AND JERK (Increasing weight each block)

0-4min: perform 5 reps

4-8min: perform 3 reps

8-12min: perform 2 reps.

W.O.D -CLEAN and PUSH UP TABATA. For max. reps.

16 intervals: 20 seconds work 10 seconds rest.

POWER CLEAN L1: 70/50kg L2: 60/40kg L3: 52.5/35kg

HAND RELEASE PUSH UP

Additional Training

A) Every minute on the minute for 7 minutes complete: 1x POWER SNATCH + 5x OVERHEAD SQUATS

B) In 15 minutes find your 1 rep max. SNATCH.

OLYMPIC LIFTING

Every minute on the minute for 12 minutes CLEAN AND JERK (Increasing weight each block)

0-4min: perform 5 reps

4-8min: perform 3 reps

8-12min: perform 2 reps.

W.O.D -CLEAN and PUSH UP TABATA. For max. reps.

16 intervals: 20 seconds work 10 seconds rest.

POWER CLEAN L1: 70/50kg L2: 60/40kg L3: 52.5/35kg

HAND RELEASE PUSH UP

Additional Training

A) Every minute on the minute for 7 minutes complete: 1x POWER SNATCH + 5x OVERHEAD SQUATS

B) In 15 minutes find your 1 rep max. SNATCH.

STRENGTH

FRONT SQUAT 5-4-3-2-1-1

W.O.D ' 12minute AMRAP

5 FRONT SQUAT L1: 60/40kg ' L2: 52.5/35kg ' L3: 40/30kg

7 CHEST TO BAR PULL UP ' L2: Pull Up ' L3: Banded Pull Up

9 BOX JUMP 24/20"ü

ADDITIONAL TRAINING

A) Every minute on the minute for 10 minutes perform: 1x 15ft ROPE CLIMB

B) 4x7 STRICT HANDSTAND PUSH UP as challenging as possible.

C) 10 minutes HANDSTAND WALK PRACTICE.

STRENGTH

FRONT SQUAT 5-4-3-2-1-1

W.O.D – 12minute AMRAP

5 FRONT SQUAT L1: 60/40kg – L2: 52.5/35kg – L3: 40/30kg

7 CHEST TO BAR PULL UP – L2: Pull Up – L3: Banded Pull Up

9 BOX JUMP 24/20″

ADDITIONAL TRAINING

A) Every minute on the minute for 10 minutes perform: 1x 15ft ROPE CLIMB

B) 4×7 STRICT HANDSTAND PUSH UP as challenging as possible.

C) 10 minutes HANDSTAND WALK PRACTICE.

STRENGTH

PUSH PRESS 5-4-3-2-1-1

W.O.D ' For time:

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

SHOULDER TO OVERHEAD L1: 52.5/35kg ' L2: 45/30kg ' L3: 40/25kg

KB SWING L1: 32/24kg ' L2: 24/16kg ' L3: 20/12kg

ADDITIONAL TRAINING

4 rounds for time:

100m SLED PUSH

200m FARMERS WALK

STRENGTH

PUSH PRESS 5-4-3-2-1-1

W.O.D – For time:

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

SHOULDER TO OVERHEAD L1: 52.5/35kg – L2: 45/30kg – L3: 40/25kg

KB SWING L1: 32/24kg – L2: 24/16kg – L3: 20/12kg

ADDITIONAL TRAINING

4 rounds for time:

100m SLED PUSH

200m FARMERS WALK

STRENGTH

WEIGHTED PULL UPS superset with WEIGHTED DIPS 5-4-3-2-1-1

W.O.D ' For time:

10-9-8-7-6-5-4-3-2-1

SUMO-DEADLIFT-HIGH-PULL 42.5/30kg

1x TURKISH GET UP per arm BETWEEN EACH ROUND

For example: 10x SDHP ' 1x TGU left arm 1x TGU right arm 9 SDHP 1x TGU left arm 1x TGU right arm"Ý.. etc"Ý.

ADDITIONAL TRAINING

A) EMOM for 10min complete: 20 DOUBLE UNDER + 10 WALL BALL 9/6kg

B) 3x10 WEIGHTED PISTOL

C) Alternating Tabata:

PISTOL

ALTERNATING DB SNATCH

For max reps. 16 intervals 20 seconds work 10 seconds rest.

STRENGTH

WEIGHTED PULL UPS superset with WEIGHTED DIPS 5-4-3-2-1-1

W.O.D – For time:

10-9-8-7-6-5-4-3-2-1

SUMO-DEADLIFT-HIGH-PULL 42.5/30kg

1x TURKISH GET UP per arm BETWEEN EACH ROUND

For example: 10x SDHP – 1x TGU left arm 1x TGU right arm 9 SDHP 1x TGU left arm 1x TGU right arm….. etc….

ADDITIONAL TRAINING

A) EMOM for 10min complete: 20 DOUBLE UNDER + 10 WALL BALL 9/6kg

B) 3×10 WEIGHTED PISTOL

C) Alternating Tabata:

PISTOL

ALTERNATING DB SNATCH

For max reps. 16 intervals 20 seconds work 10 seconds rest.

W.O.D ' GYMNASTICS/SKILLS

A) Every 30 seconds for 5 minutes perform 5 BURPEES.

B) Every minute on the minute for 20 minutes perform:

odd: 10 TOES TO BAR

even: 10 RING DIP

Scale as needed.

C) 15 minute AMRAP

20 PUSH UP

50 SQUATS

ADDITIONAL TRAINING

A) 2km ROW TIME TRIAL

B) 50 GHD SIT UP

50 BACK EXTENSION

100 AB MAT SIT UP

Partition as needed.

W.O.D – GYMNASTICS/SKILLS

A) Every 30 seconds for 5 minutes perform 5 BURPEES.

B) Every minute on the minute for 20 minutes perform:

odd: 10 TOES TO BAR

even: 10 RING DIP

Scale as needed.

C) 15 minute AMRAP

20 PUSH UP

50 SQUATS

ADDITIONAL TRAINING

A) 2km ROW TIME TRIAL

B) 50 GHD SIT UP

50 BACK EXTENSION

100 AB MAT SIT UP

Partition as needed.

Olympic Lifting. Bailey's lifts were a 73 kg Snatch and a 93kg Clean and Jerk to finish 5th overall in her category which was a good result. The result leaves her on track to qualify for the Commonwealth games next year in Glasgow Scotland.

OLYMPIC LIFTING

SNATCHES ' Every minute on the minute for 12 minutes:

0-4min: 5 reps

4-8min: 3 reps

8-12min: 2 reps

Increasing weight.

W.O.D ' FOR TIME:

30 POWER SNATCH L1: 42.5/30kg ' L2: 40/25kg ' L3: 35/19kg

30 PUSH UP

30 SIT UP

30 DOUBLE UNDER

30 THRUSTER

ADDITIONAL TRAINING

A) In 15 minutes build to a 1 rep max. CLEAN AND JERK.

B) EMOM for 10 minutes perform 3 SQUAT CLEAN.

Olympic Lifting. Bailey’s lifts were a 73 kg Snatch and a 93kg Clean and Jerk to finish 5th overall in her category which was a good result. The result leaves her on track to qualify for the Commonwealth games next year in Glasgow Scotland.

OLYMPIC LIFTING

SNATCHES – Every minute on the minute for 12 minutes:

0-4min: 5 reps

4-8min: 3 reps

8-12min: 2 reps

Increasing weight.

W.O.D – FOR TIME:

30 POWER SNATCH L1: 42.5/30kg – L2: 40/25kg – L3: 35/19kg

30 PUSH UP

30 SIT UP

30 DOUBLE UNDER

30 THRUSTER

ADDITIONAL TRAINING

A) In 15 minutes build to a 1 rep max. CLEAN AND JERK.

B) EMOM for 10 minutes perform 3 SQUAT CLEAN.

WOD you hit spend 10-15 mins working on tight or aching muscles.

Key points to the Overhead Squat

• Heels remain on the floor as you squat down
• Kneecaps remain in line with your long toe during the descent
• Bar stays behind your knees during entire movement
• Arms do not bend during the descent
• Hips do not shift laterally during the descent
• Head remains level throughout exercise
• The goal is to squat below parallel

STRENGTH

OVERHEAD SQUATS 5-4-3-2-1-1

Starting at 60% build to a new 1 rep max.

W.O.D – 3 ROUNDS FOR TIME:

15 TOES TO BAR – L2: Hanging Leg Raise – L3: Jacknife

15 PUSH PRESS L1: 42.5/30kg – L2: 40/25kg – L3: 35/19kg

15 BOX JUMP 24/20″

15 OVERHEAD SQUATS L1: 42.5/30kg – L2: 40/25kg – L3: 35/19kg

ADDITIONAL TRAINING

A) 4×10 PISTOL (5 per leg) AS HEAVY AS POSSIBLE

B) 3×15 MB GHD SIT UP superset with 3×15 MB BACK EXTENSION.

STRENGTH

PUSH JERK 5-4-3-2-1-1

Start at 60% and build to a new 1 rep max.

W.O.D – FOR TIME:

RUN 1km

21-15-9

KB SWING L1: 32/24kg – L2: 24/16kg – L3: 20/12kg

BURPEE

ADDITIONAL TRAINING

A) 4×7 HANDSTAND PUSH UP as challenging as possible

B) 4×7 WEIGHTED PULL UP superset with 4×7 WEIGHTED DIP

Strength and Conditioning Coach Mark Rippetoe describes the Power Clean as a ‘fast Deadlift and explosive jump’.

It’s definitely one of my favorites have fun!

STRENGTH

POWER CLEAN 5-4-3-2-1-1

Start at 60% and build to a new 1 rep max.

W.O.D – 15minute AMRAP

“OPEN Workout 11.2″

9 DEADLIFT 70/45kg

12 PUSH UP

15 BOX JUMP 24/20”

ADDITIONAL TRAINING

A) 10 minutes BAR MUCLE UP PRACTICE

B) EMOM for 10 min: 5 THRUSTER

C) DEATH BY MUSCLE UP

GYMNASTICS/SKILLS

Every minute on the minute for 10 minutes perform:

5 PULL UP

10 PUSH UP

15 SQUAT

W.O.D –

2minutes MAX. reps per exercise.

1 minute rest between exercises.

1. WALL BALL

2. CHEST TO BAR PULL UP

3. DB SNATCH 20/15kg

4. PISTOL

5. DOUBLE UNDER

ADDITIONAL TRAINING

A) 4 rounds for time of: ROW 500m – RUN 400m

B) 2 ROUNDS

45seconds of work- 15 seconds rest:

1. HOLLOW ROCK

2. SIDE PLANK left elbow

3. SIDE PLANK right elbow

4. FRONT PLANK

OLYMPIC LIFTING

CLEAN AND JERK – Every minute on the minute for 12 minutes:

0-4min: 5 reps

4-8: 3 reps

8-12: 2 reps

Increasing Weight.

W.O.D – FOR TIME:

10-8-6-4-2

POWER CLEAN L1: bodyweight / 3/4 bodyweight – L2: 3/4 BW / 1/2 BW – L3: 1/2 BW / 1/4 BW

RUN 200m after completion of each set.

ADDITIONAL TRAINING

A) 15minutes to build to a 1 rep max. SNATCH

B) 500m FARMERS WALK as heavy as possible.

STRENGTH

BENCH PRESS 5×5

(15 mins)

W.O.D FOR TIME

5 ROUNDS OF

50xWALL BALL 9/6kg

RUN 400m

(must be starting final run within 30 mins)

Scale number of rounds and reps as needed.

W.O.D 5 ROUNDS FOR TIME

GYMNASTICS/SKILLS

10xWALL CLIMBER

10xT2B

20xBOX JUMP 24/20”

Scale number of reps and rounds as needed.

STRENGTH

BARBELL BENT-OVER ROW 5×5

W.O.D

5 ROUNDS FOR TIME

RUN 400m

21xDEADLIFT 85/65kg

Scale weight number of rounds and reps as needed.

STRENGTH

SQUAT CLEAN THRUSTER

1RM in 15mins

W.O.D 20 MINUTE AMRAP

5xTHRUSTER 42.5/30kg

7xHANG POWER CLEAN

10xS-D-H-P

OLYMPIC LIFTING

A)15 MINS TO FIND 1RM SNATCH

B)15 MINS TO FIND 1RM CLEAN AND JERK

C) ALTERNATING TABATA’S

BURPEE BOX JUMPS

PULL UPS

8sets of each exercise for a total of 16 sets

20 seconds of work followed by 10 seconds of rest

Goal is max reps

W.O.D

WHITTEN 5 Rounds for time

22 KB SWINGS 32/24kg

22 BOX JUMPS 24/20”

RUN 400m

22 BURPEES

22 WALL BALL9/6kg