WARM UP-2km Row and 10-15 mins foam rolling(luckily I travel with my rumble roller)

STRENGTH-7×3 Incline Bench Press(yes only piece of equipment that was free)

7×5 Bent-over-row(I had to pull the barbell off the incline set up and squeeze myself into a corner)

W.O.D-100 Walking lunge steps with a 20kg DB in each hand

FINISHER-Curls for the girls!

What is your first workout of 2014 going to look like? This is what I have planned;

RUN 2.4km to local track

Then

‘THE LONGEST MILE’

400m BURPEE

400m LUNGE(hopefully my legs will be recovered)

400m BEAR CRAWL

400m SPRINT

If your stuck for a workout then give this ago and be sure to let me know what your time was. I’m heading to CrossFit Taunton and Central London in the next few days to visit previous CFD members so I should have some good W.O.D’s in store I’ll keep you posted.

WOD’s.

True happiness does not come from success or anything monetary. True happiness comes from having a purpose and caring for others through acts of love and kindness.

At the end of 2013 I am grateful to be here with all of you at Verve and finally be HOME. Here’s to an even better 2014!

WOD today then I suggest you give this ago.

WOD’s.

Time to put some money in the bank!

W.O.D

‘MURPH’

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

1.6km RUN(3 block laps)

100 PULL UP

200 PUSH UP

300 SQUAT

1.6km RUN

You can partition Pull Ups Push Ups and Squats as needed.

If you have a 9kg weight vest wear it.

Scale to ‘Half Murph’

800m RUN

50 PULL UP

100 PUSH UP

150 SQUAT

800m RUN

STRENGTH

BACK SQUAT 5×7 starting at 50%of 1rm add weight each set

W.O.D FOR TIME

‘WALL BALL ANNIE’

50-40-30-20-10

WALL BALL 9/6/3kg

AB MAT SIT UP

STRENGTH

PRESS 5×7 starting at 50%of 1rm add weight each set

W.O.D-5 ROUNDS FOR TIME

5xS2OH L1 60/40 L2 52.5/35 L3 45/30kg

9xL1 T2B L2 LEG RAISE L3 JACKNIFE

11xKETTLE BELL SWING L1 32/24 L2 24/16 L3 20/12kg

Strength Curve. By performing the deadlift in a power rack you can easily overload all areas of the strength curve. And after the finish of the last rep of a set of deadlifts you are in a perfect position to lower the bar slowly to focus on eccentric contraction. Negatives can certainly be performed in the squat but it’s not as convenient and should be performed with spotters.

Loading Parameters. It’s much easier to perform higher reps in the deadlift. The squat causes breathlessness especially the front squat as the bar compresses the rib cage.

Core Development. To develop the “core” oblique muscles try a one-arm deadlift placing the bar at your side. With the squat you could also work these muscles by adding adding slightly more weight to one side of the bar than the other but this is a high risk exercise due to the compressive forces on the disks this may not be advisable.

Intensity. It’s easier to go all out in the deadlift – again you just lift the weight. With the squat you have to guess how much you can lift and the chances are your guess will be a bit off.

Honesty. One thing that attracts people to the deadlift is that it is a pure test of strength as assistive gear does little to help the lift – and the use of gear is one reason that world records in the squat occur more steadily than world records set in the deadlift. But with the use of gear and also individual differences in judging depth it’s difficult to determine just how strong an athlete is in the squat. With a deadlift you pretty much either make it or you don’t.

The biggest advantages of the back squat is that it works the VMO better than the deadlift and this is a big deal. It also put a greater stretch on the piriformis. But the bottom line is that the deadlift is a valuable exercise that can help an individual enjoy significant gains in overall strength and muscle size. Yes the squat may always be considered the king of lifts but as Bob Peoples would suggest the deadlift runs a close second.

STRENGTH

DEADLIFT 5×7 starting at 50%add weight each set

W.O.D-21-15-9

DEADLIFT L1 115/70 L2 100/60 L3 80/50kg

L1 RING DIP L2 BANDED RING DIP L3 BOX DIP

Strength Training. Decisions decisions.

I recently came across the following quote. I’m offering a free t-shirt to the first person who guesses correctly and names the person who said this. Post answers to our Facebook page post.

‘The goal is to get fit make it the best hour of your daystay safe turn up the music high five some people and blow off some steam. So remember that. Relax. Have fun. Work out.’

Now go get after it!

A) EMON FOR 20 MINS

ODD-10x ‘Touch N go’ BOX JUMPS(choose own height)

EVEN-10xPULL UP(ideally unbroken advanced can go to C2B)

REST 5 MINS EXACT

B) 4 ROUNDS FOR TIME

RUN 500m

L1 50xD-U L2 100xS-U L3 200xS-U

C) 3x1MINUTE PLANK 30 SEC RECOVERY BETWEEN EACH SET

WOD. The idea is to sequence these movements with velocity not attempt 1RMs with them.
Note: To accomplish these drills you need to first be comfortable in low positions under the bar otherwise the speed you’re trying to create will be slow to develop. Start by feeling comfortable and happy at the bottom of a squat then progress with the drills. Drills are only as good as your ability to execute them.

Eccentric vs. Concentric movements
In squat press and deadlift movements there are eccentric (slow negative) motions followed by concentric (flex contracting) motions. The way you execute these exercises can make a world of a difference in how you develop speed. Let’s take the back squat as an example. Once the weight is on the back of the neck you have to make your way down to the bottom while resisting the weight then redirect upward to stand. Beginners often move slowly in both directions. But what if I told you that you can become fast in the snatch and clean and jerk if you force the upward movement faster than going down? The idea is to move down with control but explode up as fast as possible. You’d have to execute it that way each and every rep of every set of every day and every week. RDLs are executed the same way in my gym. Once the bar is set up at the waist to begin the rep I teach my athletes to move downward toward the floor with ease and control and when they redirect upward they explode as quickly as possible back to the waist. They’ll then take a breath or two then repeat….slow down fast up!

The idea of a slow eccentric motion followed by an opposite fast concentric movement will develop your overall speed. It will transfer beautifully to the snatch and clean. I apply this concept to the push press (from the overhead position downward to the shoulders then quickly explosion back to the overhead) front squats (same as back squats described above) even in the bench press. There’s nothing wrong with lowering the barbell with ease and control to the chest followed by a massive explosion back up.

Move Quickly
What’s yet another easy step to develop speed? Move quicker. Yep that’s it! You want to be fast? Then move fast…in everything. There’s a point where you don’t have to rely on drills or tricks to become fast. Just perform each rep quickly. If you think it isn’t easy it actually is. If you switch your mindset to attack every rep of every exercise as fast as you can you’ll find that you’re developing your fast twitch (Type II) muscle fibers. Whether it’s a butterfly sit-up or an air squat whatever it is just rep it as fast as you can. Your body no matter your genetic makeup has the ability of becoming more than what it is. Like a runner who trains long hours on the pavement you can train your body to be faster and more explosive. It’s all in how you approach the movement. So while you’re practicing some drills or focusing on the eccentric vs. concentric movements I mentioned above also consider just executing fast. It goes without saying that to move fast you must already have proper technique.

Beginners out there take your time learning the proficiency of the movement. When learning Olympic lifting you should focus first on position then movement then speed and lastly load. You should never skip any one step which could take days or even months to achieve. For those who are ready for it and those who will be there soon remember: the speed will come once you make it a priority even over those 1RMs.

OLYMPIC LIFTING

A) 15MINS TO BUILD TO A 1RM

CLEAN AND JERK(full squat clean and split jerk)

B) EMOM FOR 5 MINS

5x’TOUCH N GO’ CLEAN AND JERK(choose own load ideally unbroken)

C) W.O.D-FOR TIME

10-1

HANG CLEAN L1 70/45 L2 60/40 L3 52.5/35kg

BURPEE

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.

5 ROUNDS FOR TIME

RUN 800m

5x15ft ROPE CLIMBS

50xPUSH UP

Scale to 4 or 3 rounds as needed

STRENGTH

FRONT SQUAT 5×7 starting at 50% increase weight each set

W.O.D-15 MINUTE AMRAP

5xFRONT SQUAT L1 52.5/35 L245/30 L3 40/25kg

7xBOX JUMP 24/20”

9xS-D-H-P

12xHAND RELEASE PUSH UP

STRENGTH

PUSH PRESS 5×7 starting at 50% add weight each set

W.O.D-4 ROUNDS FOR TIME

15x L1 PULL UP L2 BAND L3 RING ROW

20x KB SWING L132/24 L2 24/16kg L3 20/12kg

25xWALL BALL 9/6kg

STRENGTH/POWER

POWER CLEAN 5×5 TOUCH ‘N’GO

W.O.D-10 MINUTE AMRAP

3x POWER CLEAN L1 80/60 L2 70/45 L3 60/40kg

7x BURPEE BOX JUMP 24/20”

W.O.D FOR TIME

400m RUN-15xL1 HSPU L2 AB MAT L3 BURPEE

400m RUN-12xL1 HSPU L2 AB MAT L3 BURPEE

400m RUN-9x L1 HSPU L2 AB MAT L3 BURPEE

C) 45sec PLANK 45sec L SIDE PLANK 45sec R SIDE PLANK 15 secs RECOVERY BETWEEN EACH SET-3 ROUNDS

Strength and Conditioning world.

She attended a Mobility Cert with Mr Kelly Starrett and Olympic Lifting seminars with the one and only Dmitry Klokov and Diane Fu.

In February she’s booked into the CrossFit Olympic Lifting Cert with Mike Burgener ‘yay burpee!’

CFD I’m trying to entice Leigh into a Coaching role and have offered her several options from Women’s Coach to CrossFit and Even Mobility Coach. I need your help! Please post your requests/support to our Facebook post as I truly believe that everyone within our community would benefit from her knowledge.

OLYMPIC LIFTING

A) 15 mins TO FIND 1RM SNATCH

B) EMOM 5MINS-5x TOUCH ‘N’ GO POWER SNATCH(choose own weight)

C)W.O.D-ALTERNATING TABATA’S

2o seconds of work 1o seconds of rest for total reps.

8 sets per exercise 16 total sets.

DB ALTERNATING SNATCH 20/15kg

ALTERNATING PISTOL

W.O.D-'LOREDO'

U.S. Army Staff Sergeant Edwardo Loredo 34 of Houston TX assigned to the 2nd Battalion 508th Parachute Infantry Regiment 4th Brigade Combat Team 82d Airborne Division based in Fort Bragg NC was killed on June 24 2010 in Jelewar Afghanistan when insurgents attacked his unit with an improvised explosive device.

6 ROUNDS FOR TIME

24xSQUATS

24xPUSH-UP

24xWALKING LUNGES

RUN 400m

W.O.D-‘LOREDO’

U.S. Army Staff Sergeant Edwardo Loredo 34 of Houston TX assigned to the 2nd Battalion 508th Parachute Infantry Regiment 4th Brigade Combat Team 82d Airborne Division based in Fort Bragg NC was killed on June 24 2010 in Jelewar Afghanistan when insurgents attacked his unit with an improvised explosive device.

6 ROUNDS FOR TIME

24xSQUATS

24xPUSH-UP

24xWALKING LUNGES

RUN 400m

STRENGTH

OVERHEAD SQUATS 5x7-starting at 50% add weight each set(option to work from a rack or ground)

W.O.D-12 MINUTE AMRAP

3xPOWER SNATCH L1 45/30 L2 40/25 L3 35/19kg

6xOVERHEAD SQUAT

9xLATERAL BAR BURPEE

STRENGTH

OVERHEAD SQUATS 5×7-starting at 50% add weight each set(option to work from a rack or ground)

W.O.D-12 MINUTE AMRAP

3xPOWER SNATCH L1 45/30 L2 40/25 L3 35/19kg

6xOVERHEAD SQUAT

9xLATERAL BAR BURPEE

STRENGTH

PUSH JERK 5x7 starting at 50%add weight each set(option of using a rack or working from the ground)

W.O.D-FOR TIME

21-15-9

TOE TO BAR

PUSH UP

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

BOX JUMP 24/20"

RUN 400m

STRENGTH

PUSH JERK 5×7 starting at 50%add weight each set(option of using a rack or working from the ground)

W.O.D-FOR TIME

21-15-9

TOE TO BAR

PUSH UP

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

BOX JUMP 24/20”

RUN 400m

Strength Block.

It's been great to see the return of many of the regular Ladies at CFD this week hitting the Women's progam or making the step up to Open CrossFit classes. I've also heard the comment 'I'm enjoying lifting weights' which is very cool. Keep it up everybody.

STRENGTH

PULL UP 5x7 AHAP

W.O.D-FOR TIME

10-1 POWER CLEAN L1 60/40 L2 52.5/35 L3 45/30kg

20-18-16-14-12-10-8-6-4-2 WALL BALL 9/6kg

Strength Block.

It’s been great to see the return of many of the regular Ladies at CFD this week hitting the Women’s progam or making the step up to Open CrossFit classes. I’ve also heard the comment ‘I’m enjoying lifting weights’ which is very cool. Keep it up everybody.

STRENGTH

PULL UP 5×7 AHAP

W.O.D-FOR TIME

10-1 POWER CLEAN L1 60/40 L2 52.5/35 L3 45/30kg

20-18-16-14-12-10-8-6-4-2 WALL BALL 9/6kg

W.O.D-'ANNIE'

50-40-30-20-10

DOUBLE UNDER

SIT UP

C) PLANK SERIES(30 secs at each frontsidefrontsidefront no rest)

Strength Club Organisation of Staff members invoices Responsible for collecting staff working hours and calculating wages Answering phone calls replying to messages via e-mail voice mail Facebook Ordering of stock i.e. – tee shirts drink bottles Ordering of cleaning supplies Maintain the reception area to a high standard of cleanliness Liaison with the Gym owner (Grant Hughes) on a daily basis.

If you think you have the skills required please send your application to grant@crossfitdunedin.co.nz by noon on 31 January 2014.

W.O.D-‘ANNIE’

50-40-30-20-10

DOUBLE UNDER

SIT UP

C) PLANK SERIES(30 secs at each frontsidefrontsidefront no rest)

Strength Club Organisation of Staff members invoices Responsible for collecting staff working hours and calculating wages Answering phone calls replying to messages via e-mail voice mail Facebook Ordering of stock i.e. ' tee shirts drink bottles Ordering of cleaning supplies Maintain the reception area to a high standard of cleanliness Liaison with the Gym owner (Grant Hughes) on a daily basis.

If you think you have the skills required please send your application to grant@crossfitdunedin.co.nz by noon on 31 January 2014.

OLYMPIC LIFTING

A) 1RM CLEAN AND JERK IN 15MINS

B) EMOM FOR 5MINS

4x CLEAN AND JERK ‘TNG’

C) W.O.D-10 MINUTE AMRAP

5x HANG POWER CLEAN L1 70/45 L2 60/40 L3 52.5/35kg

10x PISTOL

15x L1 RING DIP L2 BAND L3 BOX DIP

OLYMPIC LIFTING

A) 1RM CLEAN AND JERK IN 15MINS

B) EMOM FOR 5MINS

4x CLEAN AND JERK 'TNG'

C) W.O.D-10 MINUTE AMRAP

5x HANG POWER CLEAN L1 70/45 L2 60/40 L3 52.5/35kg

10x PISTOL

15x L1 RING DIP L2 BAND L3 BOX DIP

Strength block and ‘partner W.O.D’ yesterday.

Gena Salmon has taken over the role of Women’s Coach for the am groups Susan McKillop now Coaches the lunch time classes and Tuesday and Thursday ‘open’ CrossFit classes leaving ‘Super’ Coach Bennett Jones as the stand in Coach for the 5.30pm group until the return of Bridgett Dick from Uni holidays.

It’s been extremely pleasing to hear such great feedback from the CrossFit Women regarding there Coach during the first week back. Great job Ladies keep working hard and you’ll achieve the results your looking for.

W.O.D-FOR TIME

‘SEVERIN’

U.S. Army Sergeant First Class Severin W. Summers III 43 of Bentonia MS assigned to the 2nd Battalion 20th Special Forces Group (Airborne) headquartered at Jackson MS died August 2 2009 in Qole Gerdsar Afghanistan after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica Shelby & Sarah.

50x STRICT PULL UP

100x HAND RELEASE PUSH UP

RUN 5km(yes that’s 10 block laps)

If you have a 9kg vest wear it.

SCALED OPTION-‘HALF SEVERIN’

Strength block and 'partner W.O.D' yesterday.

Gena Salmon has taken over the role of Women's Coach for the am groups Susan McKillop now Coaches the lunch time classes and Tuesday and Thursday 'open' CrossFit classes leaving 'Super' Coach Bennett Jones as the stand in Coach for the 5.30pm group until the return of Bridgett Dick from Uni holidays.

It's been extremely pleasing to hear such great feedback from the CrossFit Women regarding there Coach during the first week back. Great job Ladies keep working hard and you'll achieve the results your looking for.

W.O.D-FOR TIME

'SEVERIN'

U.S. Army Sergeant First Class Severin W. Summers III 43 of Bentonia MS assigned to the 2nd Battalion 20th Special Forces Group (Airborne) headquartered at Jackson MS died August 2 2009 in Qole Gerdsar Afghanistan after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica Shelby & Sarah.

50x STRICT PULL UP

100x HAND RELEASE PUSH UP

RUN 5km(yes that's 10 block laps)

If you have a 9kg vest wear it.

SCALED OPTION-'HALF SEVERIN'

STRENGTH

BACK SQUAT 5×5 @80%1rm

W.O.D

“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

STRENGTH

BACK SQUAT 5x5 @80%1rm

W.O.D

'Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

STRENGTH

PRESS 5×5-@80% of 1rm

W.O.D-FOR TIME

RUN 800m

21x POWER CLEAN L1 60/40 L252.5/35 L3 45/30kg

RUN 800m

21x S.2.OH

RUN 800m

STRENGTH

PRESS 5x5-@80% of 1rm

W.O.D-FOR TIME

RUN 800m

21x POWER CLEAN L1 60/40 L252.5/35 L3 45/30kg

RUN 800m

21x S.2.OH

RUN 800m

STRENGTH

DEADLIFT 5×5-@80%of 1rm

W.O.D-FOR TIME

50x L1 DOUBLE UNDER L2 LATERAL BAR HOPS L3 200x SINGLE UNDER

40x WALL BALL 9/6kg

30x BURPEE

20x DEADLIFT L1 115/70 L2 100/60 L3 80/50kg

10x L1 HSPU L2 AB MAT HSPU L3 WALL CLIMBER

STRENGTH

DEADLIFT 5x5-@80%of 1rm

W.O.D-FOR TIME

50x L1 DOUBLE UNDER L2 LATERAL BAR HOPS L3 200x SINGLE UNDER

40x WALL BALL 9/6kg

30x BURPEE

20x DEADLIFT L1 115/70 L2 100/60 L3 80/50kg

10x L1 HSPU L2 AB MAT HSPU L3 WALL CLIMBER

W.O.D that many others didn’t. Oh and did I mention that he smashed Christian Pedersen in a 2km race? Haha.

We were talking about ‘CrossFit Competitions’ recently and the reason why people did or didn’t do them. Al said this to me ‘I’ve came last and it’s really not that bad’. That’s cool and so right!

Al your hard work and dedication over the years and what you have achieved is nothing short of amazing. Your an inspiration to everyone.

CFD I leave you with this ‘If Al can you can’.

CONDITIONING

A) 20 MINUTE EMON

ODD-10-12-15x BOX JUMP-choose own height

EVEN-10-12-15xT2B-scale as needed

5min REST

B) FOR TIME

RUN 400m 21x KB SWING L1 32/24 L2 24/16kg L3 20/12kg

RUN 400m 15x KB SWING

RUN 400m 9x KB SWING

C) TABATA-HOLLOW ROCK

W.O.D that many others didn't. Oh and did I mention that he smashed Christian Pedersen in a 2km race? Haha.

We were talking about 'CrossFit Competitions' recently and the reason why people did or didn't do them. Al said this to me 'I've came last and it's really not that bad'. That's cool and so right!

Al your hard work and dedication over the years and what you have achieved is nothing short of amazing. Your an inspiration to everyone.

CFD I leave you with this 'If Al can you can'.

CONDITIONING

A) 20 MINUTE EMON

ODD-10-12-15x BOX JUMP-choose own height

EVEN-10-12-15xT2B-scale as needed

5min REST

B) FOR TIME

RUN 400m 21x KB SWING L1 32/24 L2 24/16kg L3 20/12kg

RUN 400m 15x KB SWING

RUN 400m 9x KB SWING

C) TABATA-HOLLOW ROCK

Strength component for the day was Back Squats she built up to a load of 50kg then mid set she goes down but gets ‘stuck’ at the bottom not knowing what to do she manages to bail the bar backwards. How times have changed.

A natural athlete who’s ‘built’ for CrossFit.Blessed with great genetics hand to eye co ordinationflexibility can run and has become so strong(big hands). However natural talent will only take you so far hard work desire and dedication will take you to the top and over the past 3 years she has been the most dedicated person I know. Her training ethic is second to none she’d often say to me ‘tell me what to do and I’ll do it”.

Becoming the best at your chosen profession or Sport is as much mental as is physical. This is always where Bailey stood out for me. I always knew that when it came to Competition she would out perform her training performances I was always confident that she would over perform and have the ability to break down a workout devise a plan and stick to it.Throwing down in a Competition is different to a W.O.D at your gym. You may only get the workouts moments in advance you’ve got to deal with your nerves your adrenalin the crowd screaming at you and you only get one shot during a Competition there’s no stopping and starting again. Bailey is an awesome competitor and always performed better when pushed because ultimately she doesn’t like to loose and is a winner. Yes there were a couple of times when It didn’t always go so great ‘Dianne’ ‘Jackie’ were learning curves at the Regionals but she always came back to perform better. I list her best performances at competitions as the semi final at the 2012 CrossFit Auckland Games which was was a Rowing Box Jump Deadlift W.O.D and the Final which was a Squat Snatch workout. Funnily enough both Both Bailey and Speedy won both those 2 workouts in dominating style. She also smashed her heat at the 2013 Regionals Rope Climb/Squat Clean W.O.D but If I had to choose one it would be the ascending Squat Snatch/Handstand Push up W.O.D at the Wellington Cup she was totally relaxed having fun and made it look easy and even beat Ruth Anderson Horrrell.

First to arrive at CFD and often last to leave late that night Bailey was amazing. She became the CrossFit Women’s Coach took on the majority of the admin responsibilities helped me put systems in place plan programmes write out the weekly CrossFit W.O.D’s write out the daily blog communicate with staff updated Facebook answered emailswas the face of receptionran On-Ramp chewed the fat over Box101 told me what was good or bad. When I had my shoulder OP last year she even covered Box101 for me the day after I got out of hospital she took her first class that morning she was so ‘nervous’ she cried I’m sure she would have done a great job.

A good friend told me recently that no matter what since knowing Bailey I had become a much better person. More mature more relaxed calmer and happier than I’d even been. I agreed. Until I met Bailey I was largely a selfish person and I always put my self first. I’d like to think many of my ‘views’ or ‘traits’ have now changed. I’ve learned to think care and have compassion for others and their feelings ahead of my own. I’ve learned that ‘giving’ something to others is more important than ‘receiving’. I’ve learned the true value of friendship and the importance of it. I’ve learned that ‘material’ objects which Nano’s you wear which W.O.D shorts you have the car you drive is not that important and doesn’t change the person you are. Money doesn’t make you happy having someone special in your life to share it with and enjoying what comes with it does. Travel is cool but traveling and sharing the memories with someone else is way cooler.

Bailey you have an amazing ability to walk into a room not say anything and brighten up everyone’s day. CFDNorth D and I misses you so much.

Team A wise man once said ‘everyday that you can get out of bed and do a Burpee is going to be a great day’.

OLYMPIC LIFTING

A) FIND YOUR 1RM SNATCH IN 15mins

B) 5 MINUTE EMON

4x ‘TNG’ POWER SNATCH-choose own load

C) W.O.D-FOR TIME

50x DOUBLE UNDER-21x THRUSTER L1 45/30 L2 40/25 L3 35/19kg

50x DOUBLE UNDER-15x THRUSTER

50x DOUBLE UNDER- 9x THRUSTER

Strength component for the day was Back Squats she built up to a load of 50kg then mid set she goes down but gets 'stuck' at the bottom not knowing what to do she manages to bail the bar backwards. How times have changed.

A natural athlete who's 'built' for CrossFit.Blessed with great genetics hand to eye co ordinationflexibility can run and has become so strong(big hands). However natural talent will only take you so far hard work desire and dedication will take you to the top and over the past 3 years she has been the most dedicated person I know. Her training ethic is second to none she'd often say to me 'tell me what to do and I'll do it".

Becoming the best at your chosen profession or Sport is as much mental as is physical. This is always where Bailey stood out for me. I always knew that when it came to Competition she would out perform her training performances I was always confident that she would over perform and have the ability to break down a workout devise a plan and stick to it.Throwing down in a Competition is different to a W.O.D at your gym. You may only get the workouts moments in advance you've got to deal with your nerves your adrenalin the crowd screaming at you and you only get one shot during a Competition there's no stopping and starting again. Bailey is an awesome competitor and always performed better when pushed because ultimately she doesn't like to loose and is a winner. Yes there were a couple of times when It didn't always go so great 'Dianne' 'Jackie' were learning curves at the Regionals but she always came back to perform better. I list her best performances at competitions as the semi final at the 2012 CrossFit Auckland Games which was was a Rowing Box Jump Deadlift W.O.D and the Final which was a Squat Snatch workout. Funnily enough both Both Bailey and Speedy won both those 2 workouts in dominating style. She also smashed her heat at the 2013 Regionals Rope Climb/Squat Clean W.O.D but If I had to choose one it would be the ascending Squat Snatch/Handstand Push up W.O.D at the Wellington Cup she was totally relaxed having fun and made it look easy and even beat Ruth Anderson Horrrell.

First to arrive at CFD and often last to leave late that night Bailey was amazing. She became the CrossFit Women's Coach took on the majority of the admin responsibilities helped me put systems in place plan programmes write out the weekly CrossFit W.O.D's write out the daily blog communicate with staff updated Facebook answered emailswas the face of receptionran On-Ramp chewed the fat over Box101 told me what was good or bad. When I had my shoulder OP last year she even covered Box101 for me the day after I got out of hospital she took her first class that morning she was so 'nervous' she cried I'm sure she would have done a great job.

A good friend told me recently that no matter what since knowing Bailey I had become a much better person. More mature more relaxed calmer and happier than I'd even been. I agreed. Until I met Bailey I was largely a selfish person and I always put my self first. I'd like to think many of my 'views' or 'traits' have now changed. I've learned to think care and have compassion for others and their feelings ahead of my own. I've learned that 'giving' something to others is more important than 'receiving'. I've learned the true value of friendship and the importance of it. I've learned that 'material' objects which Nano's you wear which W.O.D shorts you have the car you drive is not that important and doesn't change the person you are. Money doesn't make you happy having someone special in your life to share it with and enjoying what comes with it does. Travel is cool but traveling and sharing the memories with someone else is way cooler.

Bailey you have an amazing ability to walk into a room not say anything and brighten up everyone's day. CFDNorth D and I misses you so much.

Team A wise man once said 'everyday that you can get out of bed and do a Burpee is going to be a great day'.

OLYMPIC LIFTING

A) FIND YOUR 1RM SNATCH IN 15mins

B) 5 MINUTE EMON

4x 'TNG' POWER SNATCH-choose own load

C) W.O.D-FOR TIME

50x DOUBLE UNDER-21x THRUSTER L1 45/30 L2 40/25 L3 35/19kg

50x DOUBLE UNDER-15x THRUSTER

50x DOUBLE UNDER- 9x THRUSTER

W.O.D

The Friday 6am Box101 crew post ‘throwdown’ yesterday great bunch of people great friendsgreat brecky named after a great guy and lots of coffee.

Big ‘up’s’ to Barry Stevens who came into Open gym at 11am yesterday and PR’d his Squat Clean at 102.5kg. Looking fit and strong heading into the Southern Classic and this years Open.

WHITE’

5 ROUNDS FOR TIME

3x 15ft ROPE CLIMBS

10x T2B

21x WALKING LUNGE 20/15kg PLATE OVERHEAD

400m RUN

U.S. Army First Lieutenant Ashley White 24 of Alliance OH assigned to the 230th Brigade Support Battalion 30th Heavy Brigade Combat Team North Carolina National Guard based in Goldsboro NC 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.

W.O.D

The Friday 6am Box101 crew post 'throwdown' yesterday great bunch of people great friendsgreat brecky named after a great guy and lots of coffee.

Big 'up's' to Barry Stevens who came into Open gym at 11am yesterday and PR'd his Squat Clean at 102.5kg. Looking fit and strong heading into the Southern Classic and this years Open.

WHITE'

5 ROUNDS FOR TIME

3x 15ft ROPE CLIMBS

10x T2B

21x WALKING LUNGE 20/15kg PLATE OVERHEAD

400m RUN

U.S. Army First Lieutenant Ashley White 24 of Alliance OH assigned to the 230th Brigade Support Battalion 30th Heavy Brigade Combat Team North Carolina National Guard based in Goldsboro NC 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.

STRENGTH

FRONT SQUAT 5×5

W.O.D-FOR TIME

21-15-9

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

BURPEE

L1 TOE TO BAR L2 HANGING LEG RAISE L3 JACKNIFE

STRENGTH

FRONT SQUAT 5x5

W.O.D-FOR TIME

21-15-9

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

BURPEE

L1 TOE TO BAR L2 HANGING LEG RAISE L3 JACKNIFE

STRENGTH

PUSH PRESS 5×5

W.O.D

In fron of a clock set for 15 mins

1 MINUTE OF AIR SQUATS

2 MINUTES OF DOUBLE UNDERS

3 MINUTES OF PUSH UPS

4 MINUTES OF DB ALTERNATING SNATCHES

5 MINUTES OF PULL UPS

Post number of reps for each exercise and total reps for 15 minutes.

STRENGTH/POWER

POWER CLEAN 5×4

POWER SNATCH 4×3

W.O.D-FOR TIME

RUN 800m-9x POWER SNATCH L1 60/40 L2 52.5/35 L3 45/30kg

RUN 400m-12x POWER SNATCH

RUN 200m-15x POWER SNATCH

W.O.D’s and Club GPP classes and have signed up for the first Barbell Club intake which is kicking off on the 10th March.

As always make them both feel welcome when you see them in the gym next.

CONDITIONING

A) EMOM FOR 20 MINS

ODD-C2B PULL UP 5-7-9

EVEN-30-40-50 x DOUBLE UNDER

5mins recovery

B) 7MINUTES OF BURPEES

(if your competing in the Open touch a 6inch target)

C) 2 ROUNDS

50xAB MAT SIT UP

25x V-UP PER SIDE

OLYMPIC LIFTING

A) 1RM CLEAN AND JERK 15MINS

B) 5MINUTE EMON

3x ‘TNG’ CLEAN AND JERK

C) 3x500m SPRINTS ON 5MINS

(run 500m as fast as possible rest the remainder of the time)

W.O.D

‘NUTTS’

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

L1 10xHSPU L2 5x WALL CLIMBER L3 20xBURPEE

L1 15xDEADLIFT 115/80 L2 100/70 L3 80/55kg

L1 25xBOX JUMP 30/24 L2 24/20 L3 STEP UP

L1 50xPULL UP L2 BAND L3 RING ROW

100xWALL BALL 9/6kg

200xDOUBLE UNDER(scale-400xsingles)

400m RUN20/15kg PLATE

STRENGTH

OVERHEAD SQUAT 5×5 70-80% of 1RM

W.O.D-FOR TIME

21x THRUSTER L1 45/30kg L2 40/25 L3 35/19kg

9x S-D-H-P

15x THRUSTER

15x S-D-H-P

9x THRUSTER

21x S-D-H-P

Strength and Conditioning course.

After completion of his studies he went on to become a Personal Trainer at the ‘World Gym’ before turning to the dark side and joining the Coaching ranks at CFD 2 years ago. Christian is available for Personal Training as well as Coaching CrossFit Club GPP and Bootcamp.

What I like most about the ‘Great Dane’ is that he’s always willing and ready to ‘throwdown’ at all CrossFit competitions and more often than not proves that the old saying ‘it’s not the size of the dog in the fight but the size of the fight in the dog’ is very true.

Unfortunately Christian is unavailable for the 3rd and 1st Birthday Bash this Saturday as he’s taking the week off Coaching and heading to Kurow camping with his partner Kelly as their celebrating 4 years being together in a relationship. For those of you who didn’t know Kelly is sisters with Jay Still who is the other half of ‘Dunedin’s fittest man'(or now former) Mr Ben ‘Speedy’ Thompson.

CFD and North D wishes you both a great week away.

STRENGTH

PUSH JERK 5×5@70-80% of 1RM

W.O.D-15 MINUTE AMRAP

5x RUSSIAN STYLE KB SNATCH P/A 24/16kg

10x L1 PISTOL L2 ASSISTED L3 DB STEP UP 20” BOX

15x L1 T2B L2 HANGING LEG RAISE L3 JACKNIFE

Olympic Lifting Cert in 2009 at CrossFit Auckland. Since then he’s gone on to compete at the Australasian CrossFit Regionals twice as a Team member and once as an Individual. Funnily enough it was at the 2010 Games where he earned the nickname ‘Horse’ after dominating the sand bag run W.O.D ensuring that CF Auckland won the Regional’s Team event. Horse also came 4th at the 2013 CrossFit Auckland Games ‘Battle of the fittest’.

This is going to be his second year in Dunedin as he is studying a Bachelor in Commerse. ‘Pony’ as I like to call him also triples up as CFD’s and North D’s Barbell Club Coach and part time cleaner. Currently his 1 rep max Clean and Jerk is 145kg and Snatch is 115kg. If your looking to improve at either of those lifts he’s definitely the man to talk to.

I look forward to hearing positive feedback.

STRENGTH

WEIGHTED PULL UP 5×5 AHAP

SUPERSET

WEIGHTED RING DIP 5×5 AHAP

W.O.D-7 ROUNDS FOR TIME

30x L1 DOUBLE UNDER L2 LATERAL BAR HOPS L3 60xSINGLE UNDERS

7x POWER CLEAN L1 70/45 L2 60/40 L3 52.5/35kg

OLYMPIC LIFTING

A) 15 MINS TO FIND 1RM SNATCH

B) EMOM FOR 5 MINS

3x ‘TNG’ POWER SNATCH

C) 21-15-9

POWER SNATCH L1 52.5/35 L2 45/30 L3 40 25kg

L1 RING DIP L2 BAND DIP L3 BOX DIP

W.O.D at the CrossFit Tour and placed 8th at the Industrial Athletic Hawkes Bay Open. His Sporting Goals for the year are to compete at as many CrossFit Competitions as possible and qualify as an individual for the Australasian Regionals.

Mike is also returning to study this year and has enrolled at University to complete a Bachelor of Arts in Sociology. When he grows up he would like to have a successful CrossFit career and work with Maori mental health.

‘WELSHIE’S FILTHY FIFTY’

50 REPS OF THE FOLLOWING IN ORDER

BOX JUMP 24”(male and female)

PULL UP

KB SWINGS 24/16kg

WALKING LUNGE STEPS

TOE TO BAR

PUSH PRESS 20kg

KB SUMO DEADLIFT HIGH PULL 24/16kg

WALL BALL 9/6kg

BURPEE

DOUBLE UNDER

STRENGTH

BACK SQUAT 5×3 @90% of 1rm

W.O.D-15 MINUTE AMRAP

10x WALL BALL 9/6kg

10x BURPEE

10x C2B

20x WALL BALL

10x BURPEE

10x C2B

30x WALL BALL

10x BURPEE

10x C2B

ADD 10xWALL BALL AFTER EACH ROUND COMPLETED.

STRENGTH

PRESS 5×3@90% of 1rm

W.O.D-FOR TIME

RUN 1KM

50x PUSH PRESS L1 45/30 L2 40/25 L3 35/19kg

30x LATERAL BAR BURPEE

STRENGTH

DEADLIFT 5×3@90%of 1rm

W.O.D-FOR TIME

50x DOUBLE UNDER/100x SINGLE UNDER

21x DEADLIFT L1 100/70 L2 90/60 L3 80/50kg

21x L1 TOE TO BAR L2 JACKNIFE L3 SIT UP

50x DOUBLE UNDER

15x DEADLIFT

15x TOE TO BAR

50x DOUBLE UNDER

9x DEADLIFT

9x TOE TO BAR

Strength’ program to help condition the body before his full time return to CrossFit and Competition.

CONDITIONING

A) EMOM 20MINS

ODD-5-7-9x HSPU

EVEN-15 KB SWING(choose own weight)

B) 3 ROUNDS FOR TIME

RUN 400m

20x DB SNATCH 20/15kg

20x PUSH UP

EXTRA CREDIT 32.5/20kg

C) 4 ROUNDS FOR QUALITY

25x AB MAT SIT UP

1 MINUTE PLANK

OLYMPIC LIFTING

A) 15 MINS TO FIND 1RM CLEAN AND JERK

B) EMOM FOR 5MINS

3x ‘TNG’ CLEAN AND JERK

C) 7 MINUTE AMRAP

3x SQUAT CLEAN L1 70/45 L2 60/40 L3 52.5/35kg

7x L1 C2B L2 PULL UP L3 BAND C2B

W.O.D. As always if called for we will be formatting the workout like our usual classes with our 3 tier scaling option in effect.

With that said why wouldn’t you sign up ‘on-line’ opt into CrossFit Dunedin’s Team and give it a go? Right now both my shoulders are creaking badly but I’m still going to give it a go. My fingers are firmly crossed for 7minutes of burpees but if it’s heavy or too much volume then I’ll have no problems scaling back. Either way I’m going to have fun ‘throwing down’ with the rest of the gym.

STRENGTH

FRONT SQUAT 5×3 @80-85% 1rm

W.O.D- 12.5

7 MINUTE AMRAP

3-6-9-12etc

THRUSTER L1 45/30kg L2 40/25kg L3 35/19kg

L1 C2B L2 PULL UP L3 BAND CHEST TO BAR

STRENGTH

PUSH PRESS 5×3 @ 80-85% 1RM

W.O.D-FOR TIME

RUN 400m

15x L1 HSPU L2 AB MAT L3 5 WALL CLIMBER

30x KB SWING L1 32/24 L2 24/16 L3 20/12kg

RUN 400m

10x HSPU or 4 WALL CLIMBER

20x KB SWING

RUN 400m

5x HSPU or 3 WALL CLIMBER

10x KB SWING

STRENGTH/POWER

POWER CLEAN 5×3 @ 80-85% 1RM

W.O.D-3 ROUNDS FOR TIME

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

27x BURPEES

27x SIT UP

OLYMPIC LIFTING

1RM SNATCH IN 15 MINS

W.O.D-3 ROUNDS FOR TIME

21x POWER SNATCH L1 52.5/35 L2 45/30 L3 40/25kg

27x L1 PULL UP L2 BAND PULL UP L3 RING ROW

27x SIT UP

W.O.D 14.1

Complete as many rounds and reps as possible in 1o minutes of ;

30x DOUBLE UNDER

15x POWER SNATCH 35/25kg

Masters 54 plus 30kg/20kg

STRENGTH-OHS 5×3 @85-90% 1rm

C) W.O.D-FOR TIME

G-FORCE

20x THRUSTER L1 45/30 L2 40/25 L3 35/19kg

20x POWER CLEAN

20x S2OH

20x OHS

20x FRONT SQUAT

EMOM PERFORM 5 BURPEES

12 MINUTE TIME CAP

STRENGTH-PUSH JERK 5×3 @85-90% of 1rm

C) W.O.D-20 MINUTE AMRAP

10xL1 HSPU L2 ABMAT L3 3x WALL CLIMBER

15x KB SWING 24/16kg

20x OH LUNGE 20/15kg plate

25x BURPEE

Strength Club program kicks off on Monday 10th March with Coach Bennett Jones. Sessions take place at CrossFit North D on a Monday and Wednesday night from 7.30-8.30pm. Class capacity is limited to 12 people per intake. The focus of this block of training will be improving the Overhead Press or ‘pushing power’ and you’ll get the chance to push the ‘dog sled’ carry the yoke and flip tyre’s amongst other training tools.

You can book Online by following the link or contact admin@crossfitdunedin.co.nz for more information.

A) EMOM 5x MB CLEAN 9/6kg 5x BURPEE

B) STRENGTH

5×3 WEIGHTED PULL UP SUPERSET WEIGHTED RING DIP AHAP(15mins)

C) W.O.D-IN FRONT OF A CLOCK SET FOR 12MINS

4MINS MAX CLEAN AND JERKS L1 60/40kg L2 52.5/35 L3 45/30kg

4MINS MAX L1 C2B PULL UP L2 PULL UP L3 BAND PULL UP

4MINS MAX BURPEES

Strength and Barbell club. If you’d like more information or want to sign up for any of the above programs you can do so by following the link to each of them or email admin@crossfitdunedin.co.nz

OLYMPIC WEIGHTLIFTING

A) BURGENER WARM UP

B) SNATCH 1RM 15 MINS

C) CLEAN AND JERK 1RM 15 MINS

D) W.O.D-FOR TIME

50x DOUBLE UNDER-15x CLEAN AND JERK 60/40kg

50x DOUBLE UNDER-15x POWER SNATCH 50/35kg

50x DOUBLE UNDER-15xTHRUSTER 40/30kg

(athlete changes own weight)

SCALE DOUBLE UNDERS AND WEIGHT AS NEEDED

W.O.D 14.2

For as long as possible

FROM 0-3

2 ROUNDS OF

10x OVERHEAD SQUATS 95/65lb

10x C2B

FROM 3-6

2 ROUNDS OF

12x OVERHEAD SQUATS

12xC2B

FROM 6-9

2 ROUNDS OF

14x OVERHEAD

14x C2B

W.O.D

A) 3 rounds for quality

10 MB Cleans 5x DB step up(per leg) 20” box 10x KB Russian Swings AHAP

B) EMOM 12 mins

3-5x Squat Cleans adding weight every 3 mins(new CrossFitters can Power Clean)

Start light and build up the load example 45/30 52.5/35 60/40 75/45kg

C) BACK SQUAT 5×1 @90-95%1rm(20 mins Express class 10 mins to find 1rm)

W.O.D

A) 2 ROUNDS

Run 200m 10x Scapula push up 10x side plank+rotation 10xDB reverse fly

B) PRESS-build up load then 5×1 @90-95%1rm

(Express 10 mins to find 1rm)

C) 5×3 minute rounds

1 minute rest between rounds

The goal is max rounds

Continue each set from the rep that you last completed

3x HAND RELEASE BURPEE(ideally to a 6” target)

5x L1 T2B L2 KNEE RAISE L3 10xSIT UP

7x WALL BALL 9/6kg

W.O.D

A) 3 ROUNDS

30x DU or 60x SINGLE UNDER

5/3/1 T.G.U per arm(start light build load)

B) DEADLIFT-build load then 5×1@90-95%1rm

(Express find 1rm in 10mins)

C) 3 ROUNDS FOR MAX REPS

GOAL IS TOTAL REPS

1 MINUTE OF MAX

POWER CLEANS L1 70/45 L2 60/40 L3 52.5/35kg

WALL BALL 9/6kg

1 MINUTE REST

W.O.D 14.3 Preparation session 5.30-6.30pm tonight.

The session is again open to all members who are wanting to participate in the Open workout 9-11am on Saturday morning. Once again we ask everyone to book into there preferred heat so that we can run another smooth event. Both sessions are available to those who are not officially registered to compete in the Open.

Wouldn’t it be great to see everyone compete on Saturday dressed in their CFD or North D t-shirt?

Check out Matt Van Der Vliet ‘repping’ his CFD shirt.

OLYMPIC LIFTING

A) BURGENER WARM UP

EMOMx5

1xPOWER SNATCH 5xOVERHEAD SQUATS

(Keep the weight light unless you have great form)

B) 1RM SNATCH IN 15MINS

C) 3 ROUNDS FOR TIME

RUN 400m

20x DB SNATCH 20/15kg

WOD with regards to the effect it could have on your back and Achilles. My advice is if the weight is too heavy for you to safely manage then don’t lift it. If you experience discomfort or pain simply stop. If you don’t want to box jump then don’t. It’s that simple.

Ultimately everyone who attends is there for the challenge ahead and for the fun involved. No one is ever forcing you to do anything you don’t feel comfortable with.

8 MINUTE AMRAP

10x DEADLIFT 135/95lb

15x BOX JUMP 24/20”

15x DEADLIFT 185/135lb

15x BOX JUMP

20x DEADLIFT 225/155lb

15x BOX JUMP

25x DEADLIFT 275/185lb

15x BOX JUMP

30x DEADLIFT 315/205/lb

15x BOX JUMP

35x DEADLIFT 365/225lb

15x BOX JUMP

W.O.D

FRONT SQUAT AND RACK MOBILITY

A) 3 ROUNDS 10x AIR SQUAT S/S 10x PUSH UP

3 ROUNDS 10x WALL BALL S/S 10x LYING HOLLOW ROCK

B) FOR QUALITY

12 MIN EMOM

ODD-6x THRUSTER-up to 45/30kg

EVEN-up to 15 unbroken T2B-scale T2B with strict T2B hanging lying hollow rock.

C) FRONT SQUAT 5×1 90-95% of 1rm

(Express class 10 mins to find 1rm)

W.O.D

A) CHEST/SHOULDER OPENER

2 ROUNDS

RUN 200m 10x SCAPULA PUSH UP 10x SIDE PLANK+ROTATION 10x REVERSE FLY

B) PUSH PRESS 5×1 @90-95%1rm

(Express 10 mins to find 1rm)

C) 5 ROUNDS FOR TIME

RUN 800m

25x BURPEE

(Scale number of rounds to 4 or 3 as needed)

WOD to squeeze out an impressive 133 reps.

CFD and North D are proud of your efforts.

W.O.D

A) 5 ROUNDS 20x D-U OR 40x S-U S/S 5x MB CLEANS

2 ROUNDS 8x HANGING HOLLOW ROCK S/S 8x PUSH UP

2 ROUNDS 8x STICT PULL UP S/S 8xRING DIP

2 ROUNDS 8x KIPPING PULL UP S/S 8x HANDSTAND HOLD up to 60secs

B) POWER CLEAN 5×1@90-95%1rm

(Express 10 mins to find 1rm)

C) 10 MIN EMOM

ODD-5x CLEAN AND JERK-must be touch ‘n’ go-focus on good movement and controlling the weight

EVEN-3x MUSCLE UP or 5-7 C2B or up to 10 PULL UP

W.O.D 14.4 is announced this Friday are you?

This coming Monday it’s Otago Anniversary Day and as a consequence we will be operating a reduced timetable which is effectively our Saturday schedule.

The schedule will be as follows and are available to all CFD and North D members please book Online to ensure we have don’t exceed our class capacity.

8-9am CrossFit Women

9-10am CrossFit

10-11am CrossFit

Classes will take place at CrossFit Dunedin.

A) 2 ROUNDS- RUN 200m 5x DB STEP UP P/LEG 10xWALL BALL 10x RUSSIAN SWING

B) 10 MINUTE EMOM

ODD-30-40 OR 50x D-U

EVEN-15x WALL BALL 9/6kg

REST 2 MINS

10 MINUTE EMOM

ODD-8 BOX JUMP OVER 24/20”

EVEN-15x KB SWING 24/16kg

C) 4 ROUNDS-25 AB MAT SIT UP 1 MINUTE PLANK

W.O.D together.

W.O.D

A) OVERHEAD SQUAT MOBILITY

3 ROUNDS 5x AIR SQUAT 5x PUSH UP 5x HOLLOW ROCK

3 ROUNDS 5x SHOULDER DISLOCATE 5x OHS 5x HANGING HOLLOW ROCK

B) OVERHEAD SQUATS 5×1 @90-95% of 1rm

C) FOR TIME

9x THRUSTER 60/40kg-21x HAND RELEASE BURPEE 6”TARGET

15x THRUSTER 50/35kg-15x HR BURPEE

21x THRUSTER 40/30kg-9x HR BURPEE

Scale weight as needed ideally 3 descending loads. However if your a beginner stick with the same load and nail the technique.

W.O.D

A) KB SHOULDER MOBILITY
RUN 400m THEN;
2 ROUNDS-5xSCAPULA PUSH UP 10xDB EX-ROTATION P/A 10XDB-REVERSE FLY

B) STRENGTH-PUSH JERK
WARM UP 53 THEN 5×1@90-95% of 1rm

c) 5 ROUNDS FOR TIME
RUN 200M
1X 15FT ROPE CLIMB
L1 5xHSPU L2 5xAB MAT HSPU L3 3x WALL CLIMBER
10X KB SWINGS L1 32/24 L2 24/16 L3 20/12kg
15x BOX JUMP 24/20”

W.O.D

A)FRONT SQUAT MOBILITY
3 MIN AMRAP
5xMB CLEAN 5xSIT UP

B) 15MINS TO FIND 1RM PULL UP AND RING DIP

C) 2MINS OF BAR FACING BURPEES
1 MIN RECOVERY

5 MINUTE AMRAP
MAX SQUAT CLEAN THRUSTERS L1 70/50 L2 60/40 L3 52.5/30kg
(Cleaning the bar up performing a front squat and then a shoulder to overhead movement is permitted)

1MIN RECOVERY
2 MINS OF BAR FACING BURPEES

W.O.D

A)CHEST/SHOULDER MOBILITY
3 ROUNDS 9-7-5
HANGING HOLLOW ROCK PUSH-UP RUSSIAN SWING

B) 10 MINUTE EMOM
L1 3x MUSCLE UP
L2 5x C2B + 5x RING DIP/PUSH-UP
L3 5xPULL UP + 5x PUSH -UP

2MINS REST

C) 10MINUTE EMOM
ODD-12xDB SNATCHES 20/15kg
EVEN-10-15 TOE TO BAR(scale to hollow rock then sit up as needed)
RX PLUS-45-35kg

W.O.D

A)CHEST/SHOULDER MOBILITY
3 ROUNDS 9-7-5
HANGING HOLLOW ROCK PUSH-UP RUSSIAN SWING

B) 10 MINUTE EMOM
L1 3x MUSCLE UP
L2 5x C2B + 5x RING DIP/PUSH-UP
L3 5xPULL UP + 5x PUSH -UP

2MINS REST

C) 10MINUTE EMOM
ODD-12xDB SNATCHES 20/15kg
EVEN-10-15 TOE TO BAR(scale to hollow rock then sit up as needed)
RX PLUS-45-35kg

W.O.D

A) BURGENER WARM UP
5 MINUTE EMOM-FOCUS ON GOOD MOVEMENT
1x POWER SNATCH
1x HANG SNATCH
1x SNATCH

B) 15MINS TO FIND 1RM SNATCH

C) 5 MINUTE PARTNER AMRAP
5x SANTCH PER PERSON L1 60/40 L2 52.5/35 L3 45/30kg
(Partner A works whilst partner B rests)

W.O.D

A) BURGENER WARM UP
5 MINUTE EMOM-FOCUS ON GOOD MOVEMENT
1x POWER SNATCH
1x HANG SNATCH
1x SNATCH

B) 15MINS TO FIND 1RM SNATCH

C) 5 MINUTE PARTNER AMRAP
5x SANTCH PER PERSON L1 60/40 L2 52.5/35 L3 45/30kg
(Partner A works whilst partner B rests)

W.O.D demo was the way he just kept so calm and consistent and his form stayed so smooth. As Sam Briggs started to fatigue he maintained his pace and came through to win as he so often does.

Today's all about having fun CFD/North D simply go out there and smash it!

14.5

FOR TIME
21-18-15-12-9-6-3
THRUSTERS 95/65lb
BAR FACING BURPEES

W.O.D demo was the way he just kept so calm and consistent and his form stayed so smooth. As Sam Briggs started to fatigue he maintained his pace and came through to win as he so often does.

Today’s all about having fun CFD/North D simply go out there and smash it!

14.5

FOR TIME
21-18-15-12-9-6-3
THRUSTERS 95/65lb
BAR FACING BURPEES

W.O.D
A) 1x400m RUN
3 ROUNDS 5x S.DISLOCATE 5x OHS 5x H.HOLLOW ROCK
1x400m RUN
3 ROUNS 5x SA KB SWING 5x L OR STRICT PULL UP 10x LUNGES

B) 10 MINUTES TO BUILD UP IN LOAD WORKING THROUGH THE FOLLOWING COMPLEX
1X SNATCH DEADLIFT
1x POWER SNATCH
1x HANG SNATCH
1x SNATCH
THEN 1 ROUND EMOM X5 MINS

C) 3 ROUNDS FOR TIME
RUN 400m
5x KB SNATCH P/A L1 32/24 L2 24/16 L3 20/12kg
10x L1 C2B L2 PULL UP L3 BAND PULL UP
20x WALKING LUNGES

W.O.D
A) 1x400m RUN
3 ROUNDS 5x S.DISLOCATE 5x OHS 5x H.HOLLOW ROCK
1x400m RUN
3 ROUNS 5x SA KB SWING 5x L OR STRICT PULL UP 10x LUNGES

B) 10 MINUTES TO BUILD UP IN LOAD WORKING THROUGH THE FOLLOWING COMPLEX
1X SNATCH DEADLIFT
1x POWER SNATCH
1x HANG SNATCH
1x SNATCH
THEN 1 ROUND EMOM X5 MINS

C) 3 ROUNDS FOR TIME
RUN 400m
5x KB SNATCH P/A L1 32/24 L2 24/16 L3 20/12kg
10x L1 C2B L2 PULL UP L3 BAND PULL UP
20x WALKING LUNGES

W.O.D
A) ANKLE MOBILITY
CALF FOAM ROLL

2 ROUNDS OF RUN 200M 20x D-U or 40x S-U 10x AIR SQUAT 5x STEP UP 20"

B) 15 MINS OF COACH LEAD PISTOL PROGRESSIONS
OR
10 MIN EMOM X10 PISTOL-ADD WEIGHT IF POSSIBLE

C) 10 MINUTE AMRAP
30x DOUBLE UNDER or 60x S-U
10x PLATE BURPEE 20/15kg
10x PLATE G.2.OH
10x PLATE OH LUNGE
2 MINS RECOVERY
1.6km RUN

W.O.D
A) ANKLE MOBILITY
CALF FOAM ROLL

2 ROUNDS OF RUN 200M 20x D-U or 40x S-U 10x AIR SQUAT 5x STEP UP 20”

B) 15 MINS OF COACH LEAD PISTOL PROGRESSIONS
OR
10 MIN EMOM X10 PISTOL-ADD WEIGHT IF POSSIBLE

C) 10 MINUTE AMRAP
30x DOUBLE UNDER or 60x S-U
10x PLATE BURPEE 20/15kg
10x PLATE G.2.OH
10x PLATE OH LUNGE
2 MINS RECOVERY
1.6km RUN

W.O.D

A) 3 ROUNDS OF
UP TO 30 SECONDS HANDSTAND HOLD
5x HANGING HOLLOW ROCK
5x WALL BALL 9/6kg

B) STARTING WITH A DOWL SPEND 10 MINS BUILDING UP IN LOAD THROUGH THE FOLLOWING COMPLEX
1x CLEAN DEADLIFT
1x POWER CLEAN
1x HANG CLEAN(FULL SQUAT)
1x CLEAN
1x JERK

EMOM FOR 5 MINS COMPLETE 1 ROUND

C) 3 ROUNDS FOR TIME
RUN 400m
5x L1 PLATE DEFICIT HSPU L2 HSPU L3 3x WALL CLIMBER
10x L1 T2B L2 SCALED T2B L3 WEIGHTED SIT UP
15x WALL BAL 9/6kg

W.O.D

A) 3 ROUNDS OF
UP TO 30 SECONDS HANDSTAND HOLD
5x HANGING HOLLOW ROCK
5x WALL BALL 9/6kg

B) STARTING WITH A DOWL SPEND 10 MINS BUILDING UP IN LOAD THROUGH THE FOLLOWING COMPLEX
1x CLEAN DEADLIFT
1x POWER CLEAN
1x HANG CLEAN(FULL SQUAT)
1x CLEAN
1x JERK

EMOM FOR 5 MINS COMPLETE 1 ROUND

C) 3 ROUNDS FOR TIME
RUN 400m
5x L1 PLATE DEFICIT HSPU L2 HSPU L3 3x WALL CLIMBER
10x L1 T2B L2 SCALED T2B L3 WEIGHTED SIT UP
15x WALL BAL 9/6kg

W.O.D
A) CHEST/SHOULDER MOBILITY
3 ROUNDS OF CINDY

B) CHOOSE 1 OF THE 3 OPTIONS
1-4x8 PULL UP S/S RING DIPS
2- 15 MIN COACH LEAD M-U PROGRESSIONS
3- EMOM FOR 10 MINUTES 3xBAR OR RING M-U

9 MINUTE AMRAP
12x HR-PUSH UP
9x KB SWING L1 32/24 L2 24/16 L3 20/12kg
7x BOX JUMP L1 30/24 L2 24/20 L3 20/16"
2 MINUTES REST
RUN 1.6KM

W.O.D
A) CHEST/SHOULDER MOBILITY
3 ROUNDS OF CINDY

B) CHOOSE 1 OF THE 3 OPTIONS
1-4×8 PULL UP S/S RING DIPS
2- 15 MIN COACH LEAD M-U PROGRESSIONS
3- EMOM FOR 10 MINUTES 3xBAR OR RING M-U

9 MINUTE AMRAP
12x HR-PUSH UP
9x KB SWING L1 32/24 L2 24/16 L3 20/12kg
7x BOX JUMP L1 30/24 L2 24/20 L3 20/16”
2 MINUTES REST
RUN 1.6KM

W.O.D

A)15 MINUTE DYNAMIC WARM UP
10-15M PER EXERCISE
ANKLES
HIP ADDUCTION/ABDUCTION
DYNAMIC GLUTE/QUAD STRETCH
DYNAMIC HAMSTRING SWING
WALKING LUNGES
HIGH KNEE RUN
BUTT KICKS
TIGER CRAWL
CATERPILLAR

B) FOR TIME
100x BURPEE
2.4km RUN
100x SIT UP

W.O.D

A)15 MINUTE DYNAMIC WARM UP
10-15M PER EXERCISE
ANKLES
HIP ADDUCTION/ABDUCTION
DYNAMIC GLUTE/QUAD STRETCH
DYNAMIC HAMSTRING SWING
WALKING LUNGES
HIGH KNEE RUN
BUTT KICKS
TIGER CRAWL
CATERPILLAR

B) FOR TIME
100x BURPEE
2.4km RUN
100x SIT UP

W.O.D-CrossFit Total

1RM SQUAT-20mins
1RM PRESS-10mins
1RM DEADLIFT-15mins

After you have warmed up you have a maximum of 3 attempts at each lift. The first lift at each movement should be guaranteed success. The second should be very challenging but there should be a high degree that you'll get it. The 3rd lift you are 'going for gold'.

W.O.D-CrossFit Total

1RM SQUAT-20mins
1RM PRESS-10mins
1RM DEADLIFT-15mins

After you have warmed up you have a maximum of 3 attempts at each lift. The first lift at each movement should be guaranteed success. The second should be very challenging but there should be a high degree that you’ll get it. The 3rd lift you are ‘going for gold’.

STRENGTH/POWER
20 MINS 5RM BACK SQUAT(CrossFit Express)
15 MNS 5RM PRESS
W.O.D
'KAREN'
150x WALL BALL9/6kg
ADDITIONAL TRAINING-5RM POWER CLEAN

STRENGTH/POWER
20 MINS 5RM BACK SQUAT(CrossFit Express)
15 MNS 5RM PRESS
W.O.D
‘KAREN’
150x WALL BALL9/6kg
ADDITIONAL TRAINING-5RM POWER CLEAN

W.O.D WEIGHT AND PRACTICE HSPU
3 ROUNDS FOR TIME
10x POWER CLEAN L1 70/45 L2 60/40 L3 52.5/35
10x L1 PLATE DEFICIT HSPU L2 HSPU L3 HR-PUSH UP
RUN 400m
REST 1 MINUTE BETWEEN ROUNDS(20 min time cap)

C) 5 MINUTE AMRAP
L1 BURPEE MUSCLE UP
L2 BURPEE C2B PULL UP
L3 BURPEE

W.O.D WEIGHT AND PRACTICE HSPU
3 ROUNDS FOR TIME
10x POWER CLEAN L1 70/45 L2 60/40 L3 52.5/35
10x L1 PLATE DEFICIT HSPU L2 HSPU L3 HR-PUSH UP
RUN 400m
REST 1 MINUTE BETWEEN ROUNDS(20 min time cap)

C) 5 MINUTE AMRAP
L1 BURPEE MUSCLE UP
L2 BURPEE C2B PULL UP
L3 BURPEE

STRENGTH/POWER
A) 15 MINS 5RM PUSH PRESS
B) 15 MINS 5RM POWER SNATCH
C) 150x KB SWINGS 24/16kg FOR TIME
EVERY TIME THE MOVEMENT IS STOPPED PERFOM 5 BURPEES

ADDITIONAL TRAINING-15 MINS 5RM FRONT SQUAT

STRENGTH/POWER
A) 15 MINS 5RM PUSH PRESS
B) 15 MINS 5RM POWER SNATCH
C) 150x KB SWINGS 24/16kg FOR TIME
EVERY TIME THE MOVEMENT IS STOPPED PERFOM 5 BURPEES

ADDITIONAL TRAINING-15 MINS 5RM FRONT SQUAT

W.O.D WEIGHT AND PRACTICE T2B
3 ROUNDS FOR TIME
10x POWER SNATCH L1 60/40kg L2 52.5/35 L3 45/30kg
10x L1 T2B L2 HANGING KNEE RAISE L3 SIT UP
RUN 400m

C) 50 PISTOLS FOR QUALITY

W.O.D WEIGHT AND PRACTICE T2B
3 ROUNDS FOR TIME
10x POWER SNATCH L1 60/40kg L2 52.5/35 L3 45/30kg
10x L1 T2B L2 HANGING KNEE RAISE L3 SIT UP
RUN 400m

C) 50 PISTOLS FOR QUALITY

W.O.D.

STRENGTH/POWER
15 MINS TO FIND 5RM DEADLIFT
15 MINS TO FIND 5RM OHS

W.O.D-ALTERNATING TABATA’S

KB-S-D-H-P 32/24kg
BURPEE BOX JUMP 24/20”

GOAL IS TOTAL NUMBER OF REPS

ADDITIONAL TRAINING-15MINS TO FIND 5RM PUSH OR SPLIT JERK

W.O.D.

STRENGTH/POWER
15 MINS TO FIND 5RM DEADLIFT
15 MINS TO FIND 5RM OHS

W.O.D-ALTERNATING TABATA'S

KB-S-D-H-P 32/24kg
BURPEE BOX JUMP 24/20"

GOAL IS TOTAL NUMBER OF REPS

ADDITIONAL TRAINING-15MINS TO FIND 5RM PUSH OR SPLIT JERK

W.O.D-‘BADGER’

A)2 ROUNDS
RUN 200M 7x MED BALL CLEAN 7xHANGING HOLLOW ROCK

B)3 ROUNDS FOR TIME
30x SQUAT CLEAN 45/30kg
30x PULL UP
RUN 800m
(35min time cap)

C) IN YOUR OWN TIME PERFORM 3x1MINUTE PLANKS 30 SECOND RECOVERY BETWEEN SET

W.O.D-'BADGER'

A)2 ROUNDS
RUN 200M 7x MED BALL CLEAN 7xHANGING HOLLOW ROCK

B)3 ROUNDS FOR TIME
30x SQUAT CLEAN 45/30kg
30x PULL UP
RUN 800m
(35min time cap)

C) IN YOUR OWN TIME PERFORM 3x1MINUTE PLANKS 30 SECOND RECOVERY BETWEEN SET

STRENGTH/POWER

A) 15 MINS TO FIND 3RM PRESS
B) 15 MINS TO FIND 3RM POWER CLEAN

C)21-15-9
HAND RELEASE PUSH UP
KB SWING L1 32/24 L2 24/16 L3 20/12kg
BOX JUMP L1 30/24 L2 24/20 L3 STEP UP 20”

ADDITIONAL TRAINING-15 MINS TO FIND 3RM BACK SQUAT

W.O.D

A) RUN 400m FOLLOWED BY 5-1 OF WALL BALL SUPERSET WITH BURPEES

B) EMOM FOR 12 MINUTES 3x TOUCH ‘N’ GO CLEAN AND JERKS
ADD WEIGHT EVERY 3 MINUTES-MAINTAINING GOOD FORM

C) 5 ROUNDS OF
L1 6x CLEAN AND JERK 60/40kg 6x MUSCLE UP
L2 6x CLEAN AND JERK 52.5/35kg 6x CHEST TO BAR
L3 6x CLEAN AND JERK 45/30kg 6x LATERAL BAR BURPEE

STRENGTH/POWER

A)15 MINS TO FIND 3RM POWER SNATCH
B)15 MINS TO FIND 3RM FRONT SQUAT
C)3x800m RUN
PARTNER A WORKS WHILST PARTNER B RESTS

ADDITIONAL TRAINING
15MINS TO FINS 3RM PUSH PRESS

W.O.D

A) 1x400m RUN

10-8-6-4-2 DB SNATCH-AIR SQUAT-PUSH UP

B) 12 MINUTE EMOM

ADD WEIGHT EVERY 3 MINUTES IF YOU CAN MAINTAIN FORM

1x POWER SNATCH

1x SNATCH

1x OH SQUAT

C) 3 ROUNDS FOR MAXIMUM REPS

40 SECONDS OF WORK 20 SECONDS OF REST

DB SNATCH-AHAP

L1 TOE TO BAR L2 HANGING KNEE RAISE L3 SIT UP

L1 RING DIP L2 BAND DIP L3 BOX DIP

STRENGTH/POWER

A) 15 MINS TO FIND 3RM OHS

B) 15 Mins TO FIND 3RM PUSH or SPLIT JERK

C) 7 ROUNDS FOR TIME

10x KB SWING L1 32/24 L2 24/16 L3 20/12kg

10x BURPEE

ADDITIONAL TRAINING-15 MINS TO FIND 3RM DEADLIFT

W.O.D

A) THE MATT CHAN WARM UP

2 ROUNDS OF RUN 200m 5x PULL UP PUSH UP SQUAT SIT UP.

B) ‘ANGIE’

100 REPS OF EACH IN ORDER

PULL UP

PUSH UP

SQUAT

SIT UP

C) IN YOUR OWN TIME

3x 30 sec SIDE PLANKS PER SIDE

STRENGTH/POWER

A) 15 MINS TO FIND 1 RM POWER CLEAN

B) 15 MINS TO FIND 1 RM BACK SQUAT

C) FOR TIME

30x DOUBLE UNDER OR 60x SINGLE UNDER AT THE START OF EACH ROUND

25-20-15-10-5 WALL BALL 9/6kg

ADDITIONAL TRAINING-15 MINS TO FIND 1RM PRESS

Strength is a priority not a option

The results:

Participant one increased their press by 5kg. A great achievement but strength is not only measured by weight lifted in one go but also reps achieved this is something consistently stressed by strength coach Jim Wendler. At the end of the intake they were repping out their original 1 rep max for an outstanding 5 reps. A 1rm turned into a 5rm. If you can achieve more reps at a certain weight you are stronger. End of storey.

Participant two added 2.5kg to their 1rm. Repped out a load 2.5kg lighter than their 1rm for 5 and added an awesome 72.5kg to their heavy working set volume. Participant three went all out. Adding a UNBELIEVABLE 15kg to their press. Repped out a heavier load their original 1rm for a easy 5 reps and added 125kg to their working set volume.

Lets repeat that: 15kg. 2 x p/week for 6 weeks.

Along with the numbers all participant found the classes assisting in their CF workout training education and mental toughness.

The next intake:

The next intake starts on the 27th of April @ CFND. This will be a pure ‘strength’ and ‘strongman’ style intake. The focus is going to be on the back squat essentially an incredible all body movement that has huge carry over to all aspect of performance. We will be getting all the equipment out for accessory work. We will be on the Yokes pushing and pulling the sleds and lunging the axel bars. All the toys will be out.

This club is for people who want to get strong. “If you want to join the club read on. If you’re part of the club welcome back. If you want to piss and moan about judging and how weak you are thanks for showing up but show yourself out. We’re too busy getting better to hold your hand on the way out” – Jim Wendler

A) 3x 1-3x HSPU PLUS 10 SEC HOLD S/S 7x MED BALL CLEAN

B) 12 MIN EMOM

1x POWER CLEAN 1x HANG SQUAT CLEAN 1x SQUAT CLEAN

ADD WEIGHT EVERY 3 MINS IF YOU CAN MAINTAIN GOOD FORM

C) 4 ROUNDS OF RUN 400m THEN MAX UNBROKEN REPS

L1 HSPU L2 1x AB MAT HSPU L3 PUSH UP

1 MINUTE REST BETWEEN ROUNDS

GOAL IS MAXIMUM NUMBER OF REPS

STRENGTH/POWER

A) 15 MINS TO FIND 1RM FRONT SQUAT

B) 15 MINS TO FIND 1RM PUSH PRESS

C) 5 ROUNDS FOR TIME

10x DB SNATCH 20/15kg LEFT ARM+10x DB OH WALKING LUNGE

10x BURPEES

10x DB SNATCH RIGHT ARM+ 10x DB OH WALKING LUNGE

10x BURPEES

ADDITIONAL TRAINING-15 MINS TO FIND 1RM POWER SNATCH

W.O.D

A) BURGENER WARM UP

B) 12 MINUTE EMOM

1x POWER SNATCH

1x HANG SQUAT SNATCH

1x SQUAT SNATCH

ADD WEIGHT EVERY 3 MINUTES IF YOU CAN MAINTAIN GOOD FORM

C) 4 ROUNDS OF RUN 400m FOLLOWED BY MAX UNBROKEN REPS OF

L1 MUSCLE UP

L2 CHEST TO BAR

L3 PULL UP

1 MINUTE REST AT THE END OF EACH SET

GOAL IS MAX REPS

W.O.D

‘MURPH’

RUN 1.6KM

100x PULL UP

200x PUSH UP

300x SQUAT

PARTITION THE REPS AS NEEDED

RUN 1.6KM

IF YOU HAVE A 9kg VEST WEAR IT.

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

STRENGTH/POWER

A) 15 MINS TO FIND 1RM PUSH OR SPLIT JERK

B) 15 MINS TO FIND 1RM DEADLIFT

C) FOR TIME

30x T2B-SCALE= SIT UP

30x KB SDHP 32/24kg

30x HAND RELEASE PUSH UP

30x BOX JUMP 24/20”

30x WALL BALL 9/6kg

ADDITIONAL TRAINING-15 MINS TO FIND 1RM OHS

W.O.D is to simply Back Squat and Press more than what you did 5 weeks ago. You know these numbers right? That’s how you get stronger and see progress!

STRENGTH/POWER

A) 15 mins to find 5 RM Back Squat

B) 15 mins to find 5 RM Press

C) For time

30x Double Under or 60x Single Under to start each round then;

25-20-15-10-5 KB Swings L1 32/24 L2 24/16 L3 20/12kg

Additional Training- 15 mins to find 5 RM Power Clean

W.O.D

A) 7 MINUTE AMRAP

7x MB Clean Pull up Push up

B) 20 MIN EMOM

ODD-3x Power Clean

EVEN-L1 1-3x Muscle up L2 8-10x C2B L3 8-10 Pull up

C) 3×1 minute Plank 30secs recovery betweens sets

W.O.D yesterday but there appears to be something missing from the photo?

CrossFit North D is the ‘little sister’ of CrossFit Dunedin and is situated just minutes away from Otago University.

For the month of May CrossFit North D’s $25 per week student special is back!

The deal is for Unlimited CrossFit classes at CrossFit North D which also gives you access to Saturday CrossFit classes at CrossFit Dunedin. There is a 1 month minimum term.

For more information or to get started immediately contact admin@crossfitdunedin.co.nz

STRENGTH/POWER

A) 15 mins to find 5 RM Push Press

B) 15 mins to find 5 RM Power Snatch

C) For time;

Run 500m

40x DB Snatch 20/15kg RX PLUS 32/20kg

30x Burpee

Additional Training-15 mins to find 5 RM Front Squat

Strength to be able to perform a particular skill or simply ‘an engine building session’.

To arrange your Personal Training/Coaching sessions please email admin@crossfitdunedin.co.nz and give general days and times your available. From there a Coach will be in touch.

Now go get after it!

W.O.D

A) 7 MINUTE AMRAP

7x Russian Swing Ring Dip Lying Hollow Rock

B) 20 Minute EMOM

ODD-3x Squat Snatch

EVEN-L1 10-15 T2B

L2 Hanging leg/knee raise

L3 5-10 Jacknife

C) 3×30 second side plank per side 15 second rotation between sets

STRENGTH/POWER

A) 15 mins to find 5 RM Deadlift

B) 15 mins to find 5 RM Overhead Squat

C) For time;

21-15-9x Deadlift L1 100/70kg L2 90/60kg L3 80/50kg

42-30-18x Sit up

Additional Training-15 mins to find 5 RM Push or Split Jerk

W.O.D

‘Kelly’

5 Rounds for time

Run 400m

30x Box Jump 24/20”(step up is a scaled option)

30x Wall Ball 9/6kg

STRENGTH/POWER

A) 15 mins to find 1RM Front Squat

B) 15 mins to find 1RM Push Press

C) 15 mins to practice Pistols building up to weighted

Additional Training-15 mins to find 1RM Power Snatch

W.O.D the same day but not in class?

More Wall Ball today! Yes thats right it will be good to loosen up the legs.

STRENGTH/POWER

A) 15mins to find 3RM Press

B) 15mins to find 3RM Power Clean

C) 10 Minute AMRAP

10x WALL BALL 9/6kg

10x L1 T2B L2 Hanging knee/leg raise L3 Jack nife

Additional training-15 mins to find 3RM Back Squat

W.O.D

A) 2 Rounds of run 200m 2x Wall Climber 10x MB Clean

10 mins to work on Squat Clean and HSPU’s

B) 20 minute EMOM

ODD-3x Squat Clean

EVEN- L1-up to 10 HSPU-option to add deficit

L2-1x AB Mat HSPU

L3-2x Wall Climber

C) 5x200m partner sprints A works B rests.

W.O.D that looks nastier than last years 100 workout a 50 rep chipper. To cap it all off the weekend comes to a conclusion with 64 pull ups and 8 Overhead squats. wow! Looking forward to see the pull up ninjas of this world attack this one. Whats the plan of attack? Do you just go H.A.M and on the pull ups and hope for the best on the overheads or do you save a little in the tank on the pull ups and go unbroken on the OH Squats if you can…

It’s fair to say that CrossFit HQ have really stepped up the ‘level’ of the workouts at Regionals this year and I feel it’s going to make the CrossFit community evaluate the way they train moving forward. You know for the past year everyone has been on this huge Squatting buzz and that’s important but high level gymnastics has really taken over this Regionals and I’m sure your going to hear more of ‘strict is strong’.

Do you know who I’m looking forward to watch throw down at Regionals? CFD/North D’s Jaime Greene. With a background in gymnastics huge strength to bodyweight ratio and a gas tank like you wouldn’t believe she is going to be sensational to watch and I’m sure she is going to shake a few heads bring on the ‘Gong’ next Wednesday.

STRENGTH/POWER

A) 15mins to find 3RM Power Snatch

B) 15mins to find 3RM Push Press

C) FOR TIME

50x Thrusters L1 42.5/30 L2 35/25 L3 30/19kg

Every time the bar goes to ground perform 5 Buprees

12 minute time cap

W.O.D

A) 2 rounds of run 200m 10x DB Snatch 5x Strict Ring Dip

10 mins to work on Power Snatches and Muscle up’s or Dips

B) 20 minute EMOM

ODD-3x Power Snatch

EVEN-L1 1-3x Muscle Up or up to 10x Ring Dip(kipping is permitted)

L2-up to 10 banded Ring Dip

L3-10 Box Dips

2 mins rest

C)Run 1.6km

STRENGTH/POWER

A)15 mins to find 3RM OH Squat

B)15 mins to find 3RM Push Jerk

C) 10 minute AMRAP

10x Burpee

10x Pull up-scale to a band as needed

Additional Training-15 mins to find 3RM Deadlift

W.O.D

‘NANCY’

5 rounds for time

Run 400m

15x OH Squats L1 42.5/30 L2 35/25 L3 30/19kg

Strength/Power bias program comes to the 6 week marker as we cycle back through the 1 rep range which always brings the intensity up at 5.30pm classes.

There are a few changes in the timetable and Coaching roster this week as Mike Gena and myself(Welshie) are heading over to the Regionals in Wollongong to support Mike and Jamie.I’ll definitely keep you up to dated with all the action. We apologise in advance for the changes but we have Coaches filling in where possible.

STRENGTH/POWER

A) 15mins to find 1RM Power Clean

B)15 mins to find 1RM Back Squat

W.O.D-2 Rounds for time

20x Burpee

30x Box Jump 24/20”

40x Wall Ball 9/6kg

Additional Training-15mins to find 1RM Press

Strength Club.

Either way I’m looking forward to the next CrossFit Total.

W.O.D

A)Run 500m then 2 rounds of 5x KB Clean and Jerk P/A 10x Push up 15x Air Squat

10 mins Clean and Jerk and C2B practice

B) 20 Minute EMOM

Odd-3x Clean and Jerk

Even-L1 up to 10 C2B Pull Up

L2-up to 10 Pull up

L3-10x Band Pull up

C) Tabata-sit up

STRENGTH/POWER

A) 15 mins to find 1RM Front Squat

B) 15 mins to find 1RM Push Press

C) W.O.D-2 Rounds for time

100x Double Under/200x Singles

500m Run

25x Burpees

Additional training-Power Snatch 1RM

W.O.D

A) Run 500m then 2 rounds of 5x KB Snatches P/A 10x Push up 15x Air Squat

10 mins to practice Power Snatches and T2B

B) 20 Minute EMOM

Odd-1x Power Snatch(Squat-advanced) +5x Overhead Squats

Even-L1 10-15 T2B

L2 up to 10 hanging knee/leg raise

L3 10x Jacknife

C) Tabata-side planks

STRENGTH/POWER

A) 15mins to find 1RM Deadlift

B) 15mins to find 1RM Split or Push Jerk

C) W.O.D-For time

400m Run to start each round

21-15-9

KB Swing L1 32/24 L2 24/16 L3 20/12kg

HR Push up

Sit up-RX plus GHD sit up

Additional training-15 mins to find 1RM OH Squat

W.O.D

‘Nicole’

A) 15 mins coach lead Pull up tutorial

B) 20 Minute Amrap

Run 400m

Max Pull up-scale 10 Band Pull up’s per set

Score is total number of reps completed

C) In your own time complete 3 rounds of 30 Ab Mat sit ups and a 1 minute plank

STRENGTH/POWER

A)15 mins to find 5RM Back Squat

B)15 mins to find 5RM Press

C) W.O.D-7 Rounds for time

10x Plate Burpee

10x Plate OH Lunge 20/15kg

Additional Training-15mins to find 5RM Power Clean

W.O.D

A) 2 rounds of run 200m 10x Air Squat 5x Strict Pull up 5x Strict Dip 5x MB Clean

B) 10 mins to work on Hang Power Clean and Muscle-ups

C) Nasty Girls-3 rounds of

50xAir Squat

L1 7xMuscle up L2 7xC2B L3 7xPull up

10xHang Power Clean L1 60/40 L2 52.5/30 L3 45/25kg

STRENGTH/POWER

A)15 mins to find 5RM Push Press

B)15mins to find 5RM Power Snatch

C) W.O.D-5 Rounds for time

Run 200m

15x Wall Ball 9/6kg

Additional Training-15mins to find 5RM Front Squat

W.O.D

A) 10 Minute EMOM

1x Snatch grip Deadlift 1xPower Snatch 1xSquat Snatch

B) 10mins to find 1RM Hang Squat Snatch

C) For time-‘Randy’

75xPower Snatches L1 35 L2 30 L3 25kg-male and female

PLEASE SAVE THE 5’S!

STRENGTH/POWER

A) 15mins to find 5RM Deadlift

B) 15mins to find 5RM OHS

C) For time-21-18-15-12-9-6-3

KB Swing 24kg

Box Jump 24/20”

Additional Training-15 mins to find 5RM Push Jerk

W.O.D

‘Fran’

21-15-9

Thruster 42.5/30kg

Pull up

WOD RX. He then went on to tell me how good a Coach he thought Bennett was. Recently he managed to link all his T2B in a workout he text me to say how happy he was and what a great job he though Coach Susan McKillop was doing. He recently hit a 100kg Power Clean that was cool and you could really see that he was chuffed with it.

Banter. Oh I do love the banter and Brentos was firmly apart of that. He could take it and give it like the best of them. I’m going to miss that.

Brentos I’m going to miss you a lot everyone within our community is going to miss you. You were an amazing guy who touched the lives of so many. I just wish I could have been there for you like you were there for me.

Rest in Peace.

Brent’s funeral will take place on Tuesday and as a result there will be no 12.10pm classes at either CFD or North D.

This Friday CFD will be hosting it’s first Hero Workout ‘Brentos’. Doors will be open for Open gym 4.30-5.30pm. The workout will then be briefed at 5.45pm and the first heat will kick off at 6pm. The workout will be scalable as always. I would like to encourage all members friends family and local CrossFitters to come along throwdown and bring a drink or 2.

STRENGTH/POWER

A) 15 mins to find 3RM Press

B) 15 mins to find 3RM Power Clean

C) For time

21-15-9

Power Clean L1 60/40 L2 52.5/35 L3 45/30kg

Box Jump 24/20”

Additional training-15mins to find 3RM Back Squat

W.O.D

A) 10 Minute EMOM

3x Clean and Jerk-build up from light weight to WOD weight focusing on good form

plus up to 10 unbroken Pull ups in the same minute

B) For time

1000m Run

15x Clean and Jerks L1 70/50 L2 60/40 L3 52.5/35kg

100x Air Squats

C) 3x 60 second planks 30 secs rest between sets

STRENGTH/POWER

A) 15mins to find 3RM Power Snatch

B) 15mins to find 3RM Front Squat

C) For time

12-9-6-3

L1 HSPU L2 Ab Mat HSPU L3 4-3-2-1 Wall Climber

Front Squat L1 60/40 L2 52.5/35 L3 45/30kg

Bar Facing Burpee

Additional Training-15mins to find 3RM Push Press

W.O.D

A) 10 Minute EMOM

3x Power Snatch building up to WOD weight focusing on good form

Plus up to 10x unbroken T2B in the same minute.

B) For time

Run 800m

30x Burpee Box Jump 24/20”

15x Power Snatch L1 60/40 L2 52.5/35 L3 45/30kg

Run 800m

C) 3x 30 second side plank per side with a 15 second rotation

WOD refreshments.

STRENGTH/POWER

A) 15 mins to find 3RM OHS

B) 15 mins to find 3RM Push Jerk

W.O.D

3 Rounds for time

60x Double Under

30x Wall Ball 9/6kg

15x Deadlift L1 100/70 L2 90/60 L3 80/50kg

W.O.D

‘EVA’

5 Rounds for time

Run 800m

30x KB Swing L1 32/24 L2 24/16 L3 20/12kg

30x Pull up-scale to a band as needed

Strength/Power program. I hope that everyone is seeing good results your tracking your progress and are adding more weight to your lifts each week. Hows your supplementary Strength Training program going. At a casual glance around the gym this has either slowed down or come to a grinding halt. Try to add this back into your schedule over the next 4 weeks. I always hear I want to be able to do this or get better at that get stronger. Well now’s your chance.

STRENGTH/POWER

A) 15 mins to find 1RM Power Clean

B) 15 mins to find 1RM Back Squat

C) 15 mins to practice Rope Climbs build to the most challenging option.

Additional Training-15 mins to find 1RM Press

W.O.D

‘ABBATE’

Run 1.6km

21x Clean and Jerk L1 70/50 L2 60/40 L3 52.5/35kg

Run 800m

21x Clean and Jerk

Run 1.6km

STRENGTH/POWER

A) 15 mins to find 1RM Front Squat

B) 15 mins to find 1RM Push Press

C) 15 mins to practice Pistols building to AHAP

Additional Training-15 mins to find 1RM Power Snatch

W.O.D

FOR TIME

30x Burpee

30x Box Jump 24/20” RX+ 30/24”

30x Thruster L1 52.5/35 L2 45/30 L3 40/25kg

30x Sit up RX+ GHD Sit up

30x Snatch

30x T2B

STRENGTH/POWER

A) 15 mins to find 1RM Deadlift

B) 15 mins to find 1RM Push Jerk

C) For time 500m(1 block lap) Farmers Walk AHAP

Additional Training-15 mins to find 1RM OH Squat

W.O.D

‘CINDY’

20 Minute AMRAP

5x Pull Up

10x Push Up

15x Squat

STRENGTH/POWER

A) 15 mins to find 5RM Back Squat

B) 15 mins to find 5RM Press

C) 10 Minute AMRAP

10x T2B

10x Push Up

Additional Training- 15 mins to find 5RM Clean

W.O.D

A) 10 Minute EMOM

10x Wall Ball 9/6kg

Max Double Unders in remaining time

B) For time

Starting with a 200m run and completing a 200m run between each

10-1 Power Clean L1 70/50 L2 60/40 L2 52.5/30kg

Strength reserve is the difference created between maximal strength and the strength needed to perform certain physical tasks.”As a side note I timed the participants on a 3/4 BW sled push over a 100m. They touched the sleds no more than 5 times through out the intake for no longer than 8 minutes at a time. Times decreased from pre to post testing from 10 seconds up to over a minute for two individuals. This is the power and carry over of strength training.

My next intake begins on the 16th of June and the focuses will be close to my heart. The Bench Press and the Weighted/Strict Pull Up. Testing will be benchmark workout “Lynne”. I believe the Bench Press and Pull Up have a huge carry over to a variety of movements in CrossFit. Burpees push ups ring dips OH pressing muscle ups and deadlifts just to name a few. They are the ultimate for pushing and pulling power.

We will be looking at assistance work for chest shoulder and tricep development through dips floor presses flys and dumbell variations. As well as bicep and lat work through negative and banded pull ups as well row variations.

I would love to see a full intake.

OPEN TO ALL ABILITIES!

To enquire or reserve your place please email admin@crossfitdunedin.co.nz

STRENGTH/POWER

A) 15 mins to find 5RM Push Press

B) 15 mins to find 5RM Power Snatch

C) 7 Minute AMRAP

3-6-9-12-15etc

KB Swing L1 32/24 L2 24/16 L3 20/12kg

Box Jump L1 30/24 L2 24/20 L3 Step Up

Additional Training-15 mins to find 5RM Front Squat

Strength Club.

Good news she PR’d her 1RM Back Squat by 10kg finishing up with a Squat of 75kg which I would say was bodyweight and some!

W.O.D

A) 10x DB Snatch-choose own weight

Max Burpees in remaining time

B) For time

Starting with a 400m run and performing a 400m run between each round

10-8-6-4-2-Snatch L1 60/40 L2 52.5/35 L3 45/30kg

STRENGTH/POWER

A) 15 mins to find 5RM Deadlift

B) 15 mins to find 5RM OHS

C) 10 mins to perform as many OHS as possible L1 42.5/30 L2 35/25 L3 30/19kg

EMOM perform 5x L1 C2B L2 L2 Pull Up L3 Band Pull Up

Additional Training- 15 mins to find 5RM Push Jerk

W.O.D

‘Diane’

21-15-9

Deadlift L1 100/70 L2 90/60 L3 80/50

HSPU-Scale as needed

Strength/Power

A) 15 mins to find 3RM Press

B) 15 mins to find 3RM Power Clean

C) Alternating Tabata’s

DB Snatch-choose own weight

Burpee Box Jump 24/20”

Additional Training-15 mins to find 3RM Back Squat

W.O.D

A) 5 minute EMOM

1x Hang Clean 45/30kg

1x Power Clean

1x Squat Clean

1x S.2.OH

B) Work through all WOD movements

C) 0-10 mins

21-15-9

Deadlift 100/70kg

Box Jump 24/20”

10 mins-until completion

Squat Clean 60/40kg

Toe to bar

Record both times

Scale load and movements as needed

Strength/Power

A) 15 mins to find 3RM Power Snatch

B) 15 mins to find 3RM Front Squat

C) 10 Minute AMRAP

30x Double under to start and between each round

Followed by an ascending ladder of HSPU starting from 1

Example 30x DU 1xHSPU 30x DU 2xHSPU 30x DU 3x HSPU etc

Scale movements as needed

Additional Training 15 mins to find 3RM Push Press

W.O.D

A) 5 minute EMOM

1x Hang Power Snatch 42.5/30kg

1x Power Snatch

1x Squat Snatch

1x OHS

B) Work through all WOD movements

0-10 minutes

21-15-9

OHS 42.5/30kg

Pull Up

10 minutes-until completion

21-15-9

Thruster 42.5/30kg

Burpee

Record time for each WOD

Scale movements and load as needed

Strength/Power

A) 15 mins to find 3RM OHS

B) 15 mins to find 3RM Push Jerk

C) 10x T.G.U per arm for load and quality

Additional Training-15 mins to find 3RM Deadlift

W.O.D

'Helen'

3 Rounds for time

Run 400m

21x KB Swing 24/16kg

12x Pull Up

W.O.D

‘Helen’

3 Rounds for time

Run 400m

21x KB Swing 24/16kg

12x Pull Up

Strength/Power

A) 15 mins to find 1RM Power Clean

B) 15 mins to find 1RM Back Squat

W.O.D-Alternating Tabata

Wall Ball 9/6kg

L1 C2B L2 Pull Up L3 Band Pull Up

Goal is maximum reps

Additional Training-15 mins to fins 1RM Press

Strength/Power

A) 15 mins to find 1RM Power Clean

B) 15 mins to find 1RM Back Squat

W.O.D-Alternating Tabata

Wall Ball 9/6kg

L1 C2B L2 Pull Up L3 Band Pull Up

Goal is maximum reps

Additional Training-15 mins to fins 1RM Press

W.O.D

A) 5 Minute EMOM

5x MB Clean + max Double Unders

2 Minutes rest

B) 5 Minute AMRAP-moderate load

1x Hang Clean

1x Power Clean

1x Squat Clean

1x Push Jerk

C) 10 Minute EMOM

3x Clean and Jerk-building up in load

W.O.D

A) 5 Minute EMOM

5x MB Clean + max Double Unders

2 Minutes rest

B) 5 Minute AMRAP-moderate load

1x Hang Clean

1x Power Clean

1x Squat Clean

1x Push Jerk

C) 10 Minute EMOM

3x Clean and Jerk-building up in load

Strength/Power

A) 15 mins to find 1RM Push Press

B) 15 mins to find 1RM Front Squat

C) 10 Minute AMRAP

5x Russian Style KB Snatch P/A 24/16kg

10x KB Goblet Lunge

15x T2B

Additional Training-15 mins to find 1RM Power Snatch

Strength/Power

A) 15 mins to find 1RM Push Press

B) 15 mins to find 1RM Front Squat

C) 10 Minute AMRAP

5x Russian Style KB Snatch P/A 24/16kg

10x KB Goblet Lunge

15x T2B

Additional Training-15 mins to find 1RM Power Snatch

W.O.D

A) 5 Minute EMOM

5x BB OHS + max Burpees

2 minutes rest

B) 5 Minute AMRAP-Moderate load

1x Hang Snatch

1x Power Snatch

1x Squat Snatch

1x OHS

C) 10 Minute EMOM

3x Squat Snatch-building up in load

Strength/Power

A) 15 mins to find 1RM Push Jerk

B) 15 mins to find 1RM Deadlift

C) Accumulate 50 Pistols-As challenging as possible

Additional Training-15 mins to find 1RM OHS

Strength Club kicks off on the 4th of August. The intake will focus on Odd Object lifts Strongman Training and GPP Conditioning.

To reserve your place or for more information please email admin@crossfitdunedin.co.nz

W.O.D

‘Grace’

30x Clean and Jerk for time 60/40kg

Strength/Power

A) Back Squat 10-8-6-4-2-2

Starting at 50% of your current 1RM build to 90%

This is not an attempt to find a 2RM no one should be failing reps

Focus on good form and driving powerfully out of the bottom

B) 4×8 Stiff Leg Dead Lift S/S Weighted Walking Lunges(16 steps total)

C) 3×10 KB Russian Swing S/S Weighted Step up 20” Box(20 steps total)

W.O.D Movements building up to workout Power Clean weight

B) For time

500m Run

40x Wall Ball 9/6kg

30x KB Swing 24/16kg

20x Burpee Box Jump 24/20”

10x Power Clean-Male Body weight-Female 3/4 Body weight

20x Burpee Box Jump

30x KB Swing

40x Wall Ball

500m Run

Strength/Power

A) Press 10-8-6-4-2-2

Starting at 50% of 1RM build to 90%

B) Weighted Pull up S/S Weighted Ring Dip 3×5

Then 1x Max effort Bodyweight Strict Pull up S/S Max Strict Ring Dip

C) 4×8 Bent over Row S/S x10 Ring Push up-staight into Max effort Push up on final set

Strengthen the legs. The program caters for a wide range of Athlete those new to CrossFit or Olympic Lifting or those who have been training for a while and are keen for an experienced eye to give them good feedback.

If you would like more information or wish to sign up for the next Barbell Club contact admin@crossfitduendin.co.nz

W.O.D

A) Work through all W.O.D Movements and build up to workout Power Snatch weight

B) For time

30x Burpees over bar(Open standard)

400m Run

15x Power Snatch L1 52.5/35 L2 45/30 L3 40/25kg

800m Run

15x Power Snatch

400m Run

30x Burpees over bar

W.O.D

3x 30-50 Unbroken Double Unders

3x Max Strict HSPU Plus 3x Kipping at the end of each set plus 1x Max Kipping HSPU

3×8 Pistol per leg-AHAP

3×5 Muscle Up-As challenging as possible(if you don’t have a M-U work on progressions and False Grip Ring Pull-ups)

3×3 Turkish Get Up per arm-AHAP

Accumulate 10x Rope Climbs

The workout can be performed as a Circuit or rest as needed between sets

Focus on quality movement

Use your time to learn new skills or make them as heavy or challenging as possible

W.O.D

‘The CrossFit Total”

20 Minutes to find 1RM Back Squat

10 Minutes to find 1RM Press

15 Minutes to find 1RM Deadlift

Warm up schedule for Back Squat

3×50%

3×50%

2×75%

1×85%

1×90%

1×95%

Warm up schedule for Press

3×50%

2×75%

1×90%

Warm up schedule for Deadlift

1×60%

1×75%

1×85%

1×90%

STRENGTH

A) Back Squat 5×10-Goal weight 60-70% 1RM

B) Weighted Step Up 20” S/S Weighted walking Lunges 3×10

C) 4 ROUNDS FOR TIME

50x Squats

40x KB Swings 24/16kg

30x Push Ups

W.O.D-3 Rounds for time

400m Run

21x Burpee

3 Rope Climb

STRENGTH

Push Press 5×10

Estimated weight 60-70% of 1RM

Bentover row S/S Weighted Push up 3×10 AHAP

W.O.D-For time

50x Wall Ball 9/6kg

25x Deadlift 100/70kg

50x Wall Ball

EMOM 5x Burpees

W.O.D-3 Rounds For Time

400m Run

200m Farmers Walk-left arm out right arm back

60 Second plank(athlete monitors own time)

200m Farmers Walk-left arm out right arm back

W.O.D

In teams of 3 with only 1 person working at a time work through the following movements in order;

100x Pull up

100x Burpee

100x Box Jump 24/20”

100x KB Swing 24/16kg

100x Box Jump

100x Burpee

100x Pull up

Olympic Lifting your going to see 2 skill and high intensity W.O.D workouts and 2 Strength biased workouts. Then on Saturday your going to see my spin on the ‘Filthy Fifty’.

Just a reminder there are several changes to the timetable this week. Box101 will take place at 6.30pm on Tuesday and Thursdays and Club GPP will take place at 6.30pm on Mondays and Wednesdays. Currently there will be no Lunch time Box 101 classes.

I will be in the house for my final Box101 class this Friday at 6am it should be a goodie. The classes on Saturday will kick off at 9 and 10am I plan on being there for both and to participate at the 10am class. I really hope that there will be a good turn out for this and it’s open to anyone who wants to sweat a little and/or talk a little smack.

Saturday mornings Blog post will also be my final post as Mr CrossFit Dunedin. What will I do with all my spare time? Expect some words from a ‘wise man’ and be prepared to put some time aside to read it! Saturday night is party night. This will take place upstairs at the Lone Star from 7pm onwards and again it will be good to see a great turn out.

Olympic Weightlifting

A) 5 Minute EMOM

1x Power Clean

1x Hang Squat Clean

1x Squat Clean

1x Split Jerk

B) 15 mins to work up to a 1RM Clean and Jerk

C) 7 Minute Amrap

5x Power Clean L1 80/50 L2 70/45 L3 60/40kg

8x Bar Facing Burpee (Open standard)

STRENGTH

A) Back Squat 5×8

(Increase load from last weeks 5×10)

B) Front Rack Lunge 3×8 per leg alternating

S/S

KB Stiff Leg Deadlift 3×8(pause at the bottom)

C) Weighted step up 3×8 per leg alternating

S/S

Weighted walking Lunges 16 steps total

D) In your own time complete 3 rounds of 25x Sit up S/S with a 1 minute Plank

Strength and Conditioning Coach at Am I Fit. Despite what could be described as working for a ‘rival’ gym both Ryan and Mike Ivamy owner of Am I Fit have always supported events and Competitions that CFD has run(which I’m very grateful for) and I believe having Athletes compete from other gyms has definitely added intensity to some memorable ‘Friday night lights’.

Unfortunately in April 2013 Ryan was diagnosed with a rare Kidney disease that is neither hereditary or caused by anything in particular just unfortunately for him ‘bad luck’. The disease is called FSGS or Focal Segmental Glomeruli Sclerosis. The disease essentially shuts down the Kidneys over a period of time. When he was first diagnosed he was told that failure would be approximately 10 years but the disease was so aggressive that his Kidneys only lasted a year. During this period of time Ryan has told me that he constantly felt tired and was like a ‘Zombie’ the majority of the time.

The decision was finally made that Ryan would need a Kidney transplant. In order for this to happen he would have to undergo 3 weeks of Dialysis and find a matching donor. Luckily Ryan’s cousin was able to provide this.

I’ve seen and spoke to Ryan regular over the past few weeks and he is recovering slowly and is back into light exercise and he’s feeling much better within himself as he builds back towards a normal regular lifestyle. At the end of the year he is aiming to compete in the Queenstown half Marathon and by 2015 he hopes to make a full recovery just with a few extra pills to take each day.

Ryan kindly brought me a chocolate milk as a post WOD treat yesterday and what we both took out of our conversation was ‘you never really know how lucky you are and to make the most of every day and every opportunity you have’. So true.

On behalf of CFD/North D I truly hope and wish Ryan a ‘Speedy’ recovery(see what I did there) from what has been an extremely challenging few years of his life.

Ps Ryan I still take great pride and pleasure from the time I ‘pumped’ you at the Hero Workout ‘D.T’. Haha.

SKILLS

3 Rounds for quality in certain style

30-50x Unbroken Double Unders

5x Strict T2B

7x KB Snatch per arm(Russian style)

10x Alternating Pistols Per Leg

W.O.D-15 Minute AMRAP

10x T2B(scale as needed)

15x Box Jump 24/20”

20x Wall Ball 9/6kg

STRENGTH

A) Push Press 5×8

(Increase load from last weeks 5×10)

B) Weighted Pull Up 3×8

S/S

Weighted Dip

C) BB Row 3×10

S/S

Ring Push up 3×10

D) In your own time perform 3×10 Plate Woodchops p/s S/S with a 30 sec side plank p/s

W.O.D-10 rounds for time

10x KB Swing 24/16kg

10x Push up

10x Box Jump-over 24/20”

The Welshie 50’

Complete 50 reps of the following exercises in order

1)Box Jumps 24”

2)Pull ups

3)KB Swings 24/16kg

4)Walking Lunges

5)T2B

6)BB Push press 20kg

7)KB S-D-H-P 24/16kg

8)Wall Ball 9/6kg

9)Burpees

10)Double unders

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 1 km (2 Block Laps)
20 PULL UP
30 BOX JUMP 24/20″
Step ups are a scaling option.

STRENGTH
A) Back Squat 5×6

Increase load from last weeks 5×8

B) WoD – For Time

400 m run
21 Pull-ups
21 Squats
400 m run
15 Pull-ups
15 Squats
400 m run
9 Pull-ups
9 Squats

C) In your own time complete 3 rounds of 25 x Push-up S/S with a 1 minute of hollow rocking

W.O.D-15 Minute AMRAP
10 x Toes 2 Bar
15 x Push-ups
20 x Wall Ball 9/6kg

STRENGTH
20 Mins to find 3 RM Front Squat

WoD – 21-15-9
Front Squats 60/40 kg
Bar Facing Burpees

FINISHER
In your own time perform 3×10 Plate Woodchops p/s S/S with a 30 sec side plank p/s

Partner WoD (One Partner works while the other partner runs 100m)

75 20 kg Push Press
75 Sit-ups
75 KB Walking Lunges 20/16kg
75 Jumping Pull-ups
75 Burpees
75 Push-ups
75 Double Unders
75 Box Jumps

STRENGTH

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

Every minute on the minute for 5 minutes:

1x POWER SNATCH + 4 OVERHEAD SQUATS. (using same weight)

W.O.D – 4 rounds for time

1 BLOCK RUN

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 time:

25 PULL UPS

7 SHOULDER TO OVERHEAD 60/40kg

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

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- 3 Rounds for Time

5 DEADLIFT @ 90% of 5 rep max.

5 PISTOLS left leg (add weight if possible)

5 PISTOLS right leg

then

25 HANDSTAND 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 – For Time

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

ROPE CLIMB 4-3-2-1

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

WOD.

W.O.D – for time

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

W.O.D – for time

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

5 x 3 Back Squat (Build to heaviest)

WoD for Time

200m run

50 KB Thrusters 16/12kg

30 Burpee

400m run

30 Burpee

50 KB thrusters

200m run

Olympic Lifting

Every 2 minutes for 16 minutes (8 sets) perform 3 Snatches – full movement Reset between each rep do not touch and go (Build over 8 sets)

WoD – 3 rounds for time

25 toe to bar

15 Handstand Push up (or scaled option as determined by coach for your current ability)

20 Overhead Lunge 60/40 – 52.5/35 – 45/30kg

Strength

5×3 Strict Press (Build to heaviest set)

WoD – For time

200 m Run

200 m KB Carry 16/12

200 m Run

200 m KB Carry 24/16

200 m Run

200 m KB Carry 32/24

Strength

Every 2 minutes for 16 minutes (8 sets) perform 3 Squat Cleans – reset between each clean do not touch and go (build over 8 sets)

WoD – For time

7 strict or deficit Handstand Push up (scaled options kipping or to a mat)

100m sprint

8 strict or deficit Hspu

100m sprint

9 strict or deficit Hspu

100m sprint

10 strict of deficit Hspu

100m sprint

Strength

5×3 Front Squat (build to heaviest set)

WoD

Start clock at 0:00

4 Rope Climb (Scale to Lying On Ground and Pulling yourself up with arms 4:1 Ratio)

3 OHS 80/60 – 60/40 – 50/30kg

@ 10:00

“Grace”

30 Clean and Jerks 60/40kg

@ 15:00

“Grace”

30 Clean and Jerks 60/40kg

Scale weight if you think you can’t complete Grace in under 5min

STRENGTH

BACK SQUAT – 5 x 2 Build to Heaviest

W.O.D

For time:

50-35-15

AIR SQUAT

KB SWING 24/16kg

PUSH UP

STRENGTH

PRESS – warm up then: 5×2

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)

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.

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.

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″

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-2014 target=_blank>here.

As a heads up I am the process of introducing a new membership management system in the coming weeks it is called Wodify (www.wodify.com) and it brings together a lot more value to help you all set and achieve your goals with a lot more concerted focus. So watch this space as you will see a whole lot more technology start to creep into the place.

Cheers Daz

Warmup 200 M Run then 2 rounds of: 20 Star Jumps 20 Arm Forward Jumps 20 Squats 10 Lateral Lunges 5 Push-ups Strength Deadlift 5 x 5 WoD ' 3 Rds for Time 400 M Run Max Double-Unders in 60 Secs

WOD-League-2014 target=_blank>here.

As a heads up I am the process of introducing a new membership management system in the coming weeks it is called Wodify (www.wodify.com) and it brings together a lot more value to help you all set and achieve your goals with a lot more concerted focus. So watch this space as you will see a whole lot more technology start to creep into the place.

Cheers Daz

Warmup 200 M Run then 2 rounds of: 20 Star Jumps 20 Arm Forward Jumps 20 Squats 10 Lateral Lunges 5 Push-ups Strength Deadlift 5 x 5 WoD – 3 Rds for Time 400 M Run Max Double-Unders in 60 Secs

STRENGTH

3 Hang Snatch EMOM for 12 Mins building weight to 75% of 1RM

W.O.D ' 5 Rounds for Time

15 Air Squats

10 Push-ups

5 Power Snatch 52.540kgs

STRENGTH

3 Hang Snatch EMOM for 12 Mins building weight to 75% of 1RM

W.O.D – 5 Rounds for Time

15 Air Squats

10 Push-ups

5 Power Snatch 52.540kgs

STRENGTH

Weighted Pull-ups 5 x 5

W.O.D ' 3 Rounds for Time

400 M Run

12 Pull-ups

24 KB Swings 24/16 kgs

STRENGTH

Weighted Pull-ups 5 x 5

W.O.D – 3 Rounds for Time

400 M Run

12 Pull-ups

24 KB Swings 24/16 kgs

STRENGTH

10 Min EMOM

3 Power Clean Building weight

W.O.D ' 4 Rounds for Time

24 Wall Balls

12 Box Jump Overs

24 KB Swings 24/16 kgs

STRENGTH

10 Min EMOM

3 Power Clean Building weight

W.O.D – 4 Rounds for Time

24 Wall Balls

12 Box Jump Overs

24 KB Swings 24/16 kgs

STRENGTH

Push Press 5 x 5 ' Full Class Warm-up Sets the 5 Sets @ 65-75% 1 RM

Express Class 5 Sets building to heavy 5 Rep Set by the end

W.O.D ' For time

3 Km Run

CFD Course ' Princes St to Maitland St up Maitland St to High St down High St to Princes St and back to gym.

CFND Course ' Frederick St to George St George St to Dundas St Dundas St to Clyde St Clyde St to gym.

STRENGTH

Push Press 5 x 5 – Full Class Warm-up Sets the 5 Sets @ 65-75% 1 RM

Express Class 5 Sets building to heavy 5 Rep Set by the end

W.O.D – For time

3 Km Run

CFD Course – Princes St to Maitland St up Maitland St to High St down High St to Princes St and back to gym.

CFND Course – Frederick St to George St George St to Dundas St Dundas St to Clyde St Clyde St to gym.

W.O.D ' For time

'Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

W.O.D – For time

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

STRENGTH

Back Squat 5 x 6 @ 65-70% of your 1 RM

W.O.D ' EMOM 10 Mins

10-15 Burpees (looking to maintain 30-45 seconds time under work)

STRENGTH

Back Squat 5 x 6 @ 65-70% of your 1 RM

W.O.D – EMOM 10 Mins

10-15 Burpees (looking to maintain 30-45 seconds time under work)

STRENGTH

3 x 10 Weighted Pull up s/s 15-20 unbroken Push ups

W.O.D ' 3 Rounds 4 Min AMRAP with 1 Min Rest

3 MU or appropriate progression for skill level

10 pistols

5 Hang Clean 60/35kg

STRENGTH

3 x 10 Weighted Pull up s/s 15-20 unbroken Push ups

W.O.D – 3 Rounds 4 Min AMRAP with 1 Min Rest

3 MU or appropriate progression for skill level

10 pistols

5 Hang Clean 60/35kg

STRENGTH ' for 16 Min Every 2 minutes (Build to heaviest)

1 Power Clean

1 Push Press

1 Push Jerk

W.O.D ' 5 Rounds with 1 Min Rest between

400 m Run

STRENGTH – for 16 Min Every 2 minutes (Build to heaviest)

1 Power Clean

1 Push Press

1 Push Jerk

W.O.D – 5 Rounds with 1 Min Rest between

400 m Run

STRENGTH

Strict Press 5 x 4 @ 75-80%

W.O.D ' 5 Rounds for time

15 Chest to Bar

15 Russian Swing 32/24

STRENGTH

Strict Press 5 x 4 @ 75-80%

W.O.D – 5 Rounds for time

15 Chest to Bar

15 Russian Swing 32/24

STRENGTH

Front Squat 5 x 2 @ 90%

W.O.D ' 12 Min AMRAP

30 DU

15 DeadLift 52.5/35

10 S2OH 52.5/35

#IndustrialAthletic #WoDLeague2014

STRENGTH

Front Squat 5 x 2 @ 90%

W.O.D – 12 Min AMRAP

30 DU

15 DeadLift 52.5/35

10 S2OH 52.5/35

#IndustrialAthletic #WoDLeague2014

OLYMPIC LIFTING ' Snatch every 2 min for 10 min

1 hang snatch + 1 snatch

W.O.D ' 'Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

#IndustrialAthletic #WoDLeague2014

OLYMPIC LIFTING – Snatch every 2 min for 10 min

1 hang snatch + 1 snatch

W.O.D – “Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

#IndustrialAthletic #WoDLeague2014

STRENGTH ' Push Press

Push Press 3 x 4 @ 80-85%

W.O.D ' EMOM for 20 Mins

Odd mins 10-15 Wall Ball

Even mins 10-15 Box Jumps

STRENGTH – Push Press

Push Press 3 x 4 @ 80-85%

W.O.D – EMOM for 20 Mins

Odd mins 10-15 Wall Ball

Even mins 10-15 Box Jumps

OLYMPIC LIFTING ' Clean

10 min to build to heavy a 1 rm Clean 10 min EMOM 3 Cleans (Full) Scale to Power Clean

W.O.D ' Running

3 Rds 800 M run 2min Rest

OLYMPIC LIFTING – Clean

10 min to build to heavy a 1 rm Clean 10 min EMOM 3 Cleans (Full) Scale to Power Clean

W.O.D – Running

3 Rds 800 M run 2min Rest

STRENGTH ' Push and Pull

3 x 8 Weighted Pull-ups super-setted with 20-25 unbroken push up

W.O.D ' For time 21-15-9

Dead-lift 10070 kgs Bar Facing Burpees

STRENGTH – Push and Pull

3 x 8 Weighted Pull-ups super-setted with 20-25 unbroken push up

W.O.D – For time 21-15-9

Dead-lift 10070 kgs Bar Facing Burpees

STRENGTH – Front Squat

3 x 1 @ 90-95%

W.O.D – For time

20 HSPU 200 DU 20 C2B pull-ups

OLYMPIC LIFTING – Snatch

10 min to build to a heavy 1 RM Snatch

W.O.D – For time “Filthy Fifty”

Complete the following in order

50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (24/16)
50 Walking Lunges
50 Knees 2 Elbow
50 Push press (20/15)
50 Weight Good Mornings (20/15)
50 Wall Ball’s (9/6)
50 Burpees
50 Double unders

STRENGTH – Back Squat

3 x 6 @ 70-75%

W.O.D – AMRAPS 4 Rounds 3min AMRAP 1min Rest

5 Thruster 60/35 7 Burpee over Bar 9 T2B

OLYMPIC LIFTING – Snatch

15 min build to 2 rm Power Snatch (T’n’G)

W.O.D – Running

3 x 500 m (Block Lap) Run 90 sec rest

STRENGTH – Push and Pull

3 x 6-8 Weighted Pull up s/s 3 x 6 KB Strict Press (Use 2 KB’s)

W.O.D – Max rounds in 3 minutes of

3 Power cleans 6040 kgs 6 Push-ups 9 Squats Rest 1 minute Repeat for a total of 5 cycles

CrossFit Dunedin CrossFit North D – CrossFit

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CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Front Squat (5 X 6 @ 65-70%) Metcon (Time)

5 Rds
10 Toes to Bar
5 Power Cleans 7052.5kgs

CrossFit Dunedin CrossFit North D – CrossFit

Planning is going to start for the Southern Classic in the not to distant future. If you are interested and available to be a judge can you please express interest by emailing daz@crossfitdunedin.co.nz and let me know if you have done the CrossFit Open Judges course and if you are able if you haven’t. It’s going to be a cracker next year.

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CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Push Jerk (5×3 – warm up then all sets at 80-85% of 1 rep max) Running Jackie (Time)

Running “Jackie”
1000 m Run
50 Thrusters 20kg
30 Pull-ups

CrossFit Dunedin CrossFit North D – CrossFit

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CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Back Squat (5 x 4 @ 75-80%) Metcon (Time)

5 Rds
5 OHS 40/25 kgs
10 T2B
15 hang clean 40/25 kgs
20 DU

CrossFit Dunedin CrossFit North D – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Push Jerk (5×2 @85-90%) Metcon (AMRAP – Rounds)

15 min AMRAP
10 KB thruster
100m run
10 burpee

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure)

20 Secs of work followed by 10 Secs of rest for 4 mins
Squat
Hollow Rock
Wall Ball
Push-ups

Gymnastics Ring Dips (4 x 3 Weighted)

Superset with T2B

Strict Toes-To-Bar (6 to 8 Reps) Metcon Metcon (Time)

4 Rounds
10 Pull-ups
10 S2OH 52.5/40kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Weightlifting Front Squat (3×6 @ 70-75%) Metcon Metcon (Time)

3 Rounds for time
400m run
5 Front squats 6040 kgs
5 Muscle-Ups (Scale Appropriately)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″ 4″ 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Metcon Metcon (Weight)

12 Min EMOM
3 Hang Snatch building weight

Metcon (Time)

2 x 1000 M Run
4 Min Rest between

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Weightlifting Back Squat (3 x 4 @ 80-85%) Metcon CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Strength Shoulder Press (Shoulder Press 3 x 2 @ 90-95%) Metcon Metcon (AMRAP – Reps)

5 Rds
2 min on 1 min off
5 Deadlift 10070 kgs
10 T2B
max DU

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Warm-up Tabata Styles (No Measure)

Hollow Rock on Bar
Squats
KB Swing (Russian)
Push-ups

EMOM Metcon (Time)

Every 2min for 16min
1 Clean
1 Push Press
1 Split Jerk

Metcon Metric Kelly (Time)

5 Rounds for time:
400m Run
30 Box Jumps 24” / 20”
30 Wall-Ball Shots 9/6

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Weightlifting Front Squat (5 x 4 @ 75-80%) EMOM Metcon (Time)

Muscle-Up Skill Development:
10 Min EMOM of 3 MU’s or
MU Progression Dependent on Athlete Ability

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

EMOM

12 Min EMOM
3-5 Power Clean @ 65-70% of 1RM

Metcon Metcon (Time)

Strict Press Biathlon
21-18-15 Work at 55% of your 1RM Press
800m between rounds

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Weightlifting Back Squat (5×2 @ 90-95%) Metcon Metcon (Time)

“DB Randy”
75 Power Snatches 2015 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure)

Squats
Pushups
Hollow Rock on Bar
KB Russian Swing

Weightlifting Push Press (Push Press 5 x 6 @ 65-70%) Metcon Metcon (Time)

500 m run (Block Run)
50 box over jump
50 Dead Lift 52.540 kgs
50 Ring dips
500 m run (Block Run)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″ 4″ 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

EMOM

10min build to 1 RM Hang Snatch then
10min every 2min
1 OHS
1 Hang Snatch
1 Full Snatch

Metcon Metcon (Time)

3 Km Run
Standard Loop
CFND Frederick to George
George to Dundas
Dundas to Clyde
Clyde back to Box

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Warm-up Hip and Ankle Warm-up (No Measure)

3 x 5 Squats (Hold bottom for Count of 10 on 5th Rep)
3 x 5 Squats with Hands Clasped behind head (Hold bottom for Count of 10 on 5th Rep)
Duck Walk Length of Gym and Back
25 KB Russian Swings

Metcon Partner WoD 100’s (Time)

100 Power Cleans 60/40kg (1 person works 1 person rests)

1 Block Run (Partner A Runs Partner B Rests)

100 Push Press 40/20kg

1 Block Run (Partner B Runs Partner A Rests)

100 Bar Facing Burpees

1 Block Run (Partner A Runs Partner B Rests)

100 KB Swing 24/16kg

1 Block Run (Partner B Runs Partner A Runs)

(Each person ends up running twice)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Deadlift Warmup (No Measure)

400 M Run
Then twice through the following:
10 x Banded Goodmorning
10 x Squat
10 x Spealler Roll-Outs
10 x Scorpions

Weightlifting Deadlift (1 RM)

20 Minutes to Build to 1RM

Metcon Metcon (AMRAP – Reps)

7 Min AMRAP
Thruster 42.535 kgs
Box Jump 24/20″
Starting with 3 reps and then adding 3 reps each round so it looks like:
3 Thrusters
3 Box Jumps
6 Thrusters
6 Box Jumps
9 Thrusters
9 Box Jumps
Etc
Etc

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Weightlifting Back Squat (6-6-4-4-2-2) Metcon Metcon (No Measure)

5 Rds on 4 min
400 m run the do
12 T2B and wait until 4 mins is up to start next round.

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Weightlifting

Done all together for 5 rounds 1 x Push Press 1 x Push Jerk 1 X Split Jerk and build to heaviest.

Push Press (5 X 1) Push Jerk (5 X 1) Split Jerk (5 X 1) Metcon Metcon (Time)

5 Rounds
10 KBS 24/16 kgs
10 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run
2 Rounds of:
20 Star Jumps
20 Arm Forward Jumps
20 Squats
10 Front Lunge with Twist
5 Push-Ups

Weightlifting Clean (1 RM) Metcon Metcon (Time)

In Partners run 4 x 400 m
One Partner Runs whilst one Partner Rests

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure)

Squat
Push-ups
Hollow Rock on Bar
KB Russian Swings

EMOM Metcon (No Measure)

10 min EMOM
6-8 strict pull-ups

Metcon Metcon (AMRAP – Reps)

12 min AMRAP
6 Rds
12 S2OH @60/40kg
50 DU
then max MU/C2B/Pull-up/Banded Strict Pullup

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Warm-up CFD Warmup (No Measure)

Modified CrossFit Warmup
3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squat

Squat with Hands clasped behind head

Superman on Floor

Hollow Rock on Bar

Duck Walk Length of Gym (Once at end of each rd)

Metcon Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Back Squat (7×5 build) Metcon Metcon (Time)

4 rounds

400 m run

15 deadlifts 100/70

30 sit ups

15 burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure) Weightlifting Snatch (5 x 3 Building) Hang Snatch (3 x 3 @ 50%) Metcon Box Toes Overhead (AMRAP – Rounds and Reps)

15 Min AMRAP

15 Box Jumps 24″/20″

10 Toes to Bar

5 Shoulder to Overhead 70/50 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

Gymnastics Handstand Push-ups (3 x 3 Strict) EMOM Metcon (No Measure)

12 Min EMOM

1st Min: 30-45 sec Hand Stand Hold

2nd Min: 20-30 DU’s

3rd Min: 6 – 8 Toes to Bar

Metcon 800m Run (Time)

Max Effort 800m Run
Rest 2 mins

800m Run (Time)

Max Effort 800m Run
Rest 2 mins

800m Run (Time)

Max Effort 800m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Front Squat (7 x 5 Build) Metcon Metcon (Time)

3 Rounds

21 Wall Balls

18 Pull-ups

15 KB Swings 24/16

12 HSPU (Scale to HS off Box)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure) Weightlifting Clean and Jerk (5 x 2 build) Deadlift (3 x 3 build) Metcon Metcon (AMRAP – Reps)

12 min AMRAP

20 Double Unders

1 Clean & Jerk 7050kgs

20 Double Unders

2 Clean & Jerk

etc

WOD-League-2014 target=_blank>here.

CrossFit Dunedin – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

Metcon Metcon (Time)

Partner WoD

1000m run

(500m each relay)

400 DU

300 HR push ups

150 KB swings

100 Pull ups

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Weightlifting Overhead Squat (7 x 5 build) Metcon Metcon (Time)

10 rounds

200 m run

10 DB snatch 2517.5 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″ 4″ 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting Drop Snatch (3 x 3 @ 50%) Power Snatch (5 x 1) Metcon Metcon (AMRAP – Reps)

20 min EMOM

odd 10 Front Squats

even 10-15 Chest 2 Bar

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

Gymnastics Muscle-ups (3 x 3) EMOM Metcon (No Measure)

12 min EMOM

1st min HS Hold 30-45s

2nd min S Pull up 6-8

3rd min DU 30-40

Metcon Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

6 ring dip or Hand Release push ups

12 Toes 2 Bar

18 Box Jumps 24/20″

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Back Squat (5 x 5 Across) Metcon Metcon (AMRAP – Reps)

Every 5 min x 3

400 run

20 burpee

Max S2OH 60/40

Rest 1 min

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Weightlifting High-Hang Clean (3 x 3 @ 50%) Split Jerk (5 x 3) Metcon

Run 400 and Rest 90 Secs between runs

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

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Warm-up Tabata Styles (No Measure)

Push-ups
Squats
KB Russian Swings
Jumping Lunge

Metcon Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

400 m run

30 plate oh w/lunge 20/10

20 wall ball

10 power clean 70/50

5 muscle ups

Olympic Lifting Nationals in the Under 69kg Class which is an awesome result given Amanda has had some challenges recently with a recurring back injury. Great stuff Amanda and I for one look forward to seeing you go again next year and compete in between now and then.

Leigh Martel had two PR’s on the platform with a 55kg Snatch with a 66kg Clean and Jerk. Great job Leigh and it is with eager anticipation I await seeing you compete and go better again and again.

It is so great to see these Athletes go out and represent our sport of CrossFit so well and also compete and achieve at such a high level when it is a game of inches that defines the placings.

The following quote by Sam Hazeldine I posted the other day is quite apt now.

“Don’t follow your dreams follow your efforts

“Dream big” we are all told. “Follow your dreams”.

I agree to an extent

But the reality is that we don’t get what we dream about we get what we work towards.

So if you are going to dream big and there’s no reason not to then make sure its aligned with what you are prepared to ‘work big’ for.

Or you’ll find yourself dreaming big in the ad breaks for Breaking Bad.”

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Front Squat (5 x 5 across) Metcon Metcon (Time)

For Time:

4 Rounds

7 Back Squats (from ground) 70/50kgs

7 HSPU blue/green plate

Rest 3 min

4 Rounds

30 sec max Toes 2 Bar

rest 30 sec

30 sec Max Burpees

rest 30 sec

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

Weightlifting Clean (5 x 2 Build) Deadlift (3 x 2 Build) Metcon CFD Open 14.3 Metric (AMRAP – Reps)

15-Minute AMRAP:

10 Deadlifts 60 kgs / 40 kgs

15 Box Jumps 24″ / 20″

15 Deadlifts 80 kgs / 50 kgs

15 Box Jumps 24″ / 20″

20 Deadlifts 100 kgs / 60 kgs

15 Box Jumps 24″ / 20″

25 Deadlifts 120 kgs / 70 kgs

15 Box Jumps 24″ / 20″

30 Deadlifts 140 kgs / 80 kgs

15 Box Jumps 24″ / 20″

35 Deadlifts 160 kgs / 90 kgs

15 Box Jumps 24″ / 20″

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

Gymnastics Deficit Handstand Push-ups (3 x 3) EMOM Metcon (AMRAP – Reps)

12 Min EMOM

1. HS hold or walk 30-45s

2. S T2B 6-8

3. DU 30-50

Metcon Metcon (Time)

1000 M Run (2 Block Laps)
Rest 3 Mins

Metcon (Time)

1000 M Run (2 Block Laps)

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Weightlifting Overhead Squat (5 x 5 Across) Metcon Metcon (Time)

14-12-10-8-6-4-2

HSPU

KB swings 32/24

Burpees

Strength Club for another round and he might need it after the burnt sausages from Sunday Fun Day. Keep an eye out here for details on how to get signed up and when the programs start again.

CrossFit North D CrossFit Dunedin – CrossFit

View Public Whiteboard

Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

Weightlifting Drop Snatch (3 x 3 @ 50%) Hang Snatch (5 x 1 build) Metcon Metcon (Time)

5 Rounds

5 Front Squats 90/65 kgs

5 Muscle Ups

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Warm-up

Coach’s choice to build up to exercises for WoD

Partner WoD Metcon (AMRAP – Rounds and Reps)

35 min AMRAP

10 deadlift 120/80

20 C2B

30 power cleans 80/60

40 pull ups

50 power snatch 60/40

60 sit ups

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Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting High-Hang Clean (3 x 3 @ 50%) Hang Clean (5 x 3 Build) Metcon DT Metric (Time)

5 Rounds of:

12 Deadlifts 70/45 kgs

9 Hang Power Cleans 70/45 kgs

6 Push Jerks 70/45 kgs

CrossFit Dunedin CrossFit North D – CrossFit

The Masters WoD

View Public Whiteboard

Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting High-Hang Clean (3 x 3 @ 50%) Hang Clean (5 x 3 Build) Metcon DT Metric (Time)

5 Rounds of:

12 Deadlifts 70/45 kgs

9 Hang Power Cleans 70/45 kgs

6 Push Jerks 70/45 kgs

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Warm-up Tabata Styles (No Measure) Gymnastics Muscle-ups (3 x 5) EMOM Metcon (AMRAP ' Reps)

12.EMOM

1. Ring Dip 6-8

2. Pistol 6-8

3. DU 30-50

Metcon DG Metric (AMRAP ' Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters 15 Kgs

12 Dumbbell Walking Lunges 15 Kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure) Gymnastics Muscle-ups (3 x 5) EMOM Metcon (AMRAP – Reps)

12.EMOM

1. Ring Dip 6-8

2. Pistol 6-8

3. DU 30-50

Metcon DG Metric (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters 15 Kgs

12 Dumbbell Walking Lunges 15 Kgs

View Public Whiteboard

General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Metcon Helen Metric (Time)

3 Rounds for time of:

400m Run

21 Kettlebell Swings 24/16 kgs

12 Pull-ups

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Front Squat (7 x 3 Building) Metcon Helen Metric (Time)

3 Rounds for time of:

400m Run

21 Kettlebell Swings 24/16 kgs

12 Pull-ups

View Public Whiteboard

Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Weightlifting Halting Snatch Grip Deadlift (3 x 3) Snatch (5 x 2 Building) Metcon Fran Metric (Time)

21-15-9

Thrusters 42.5 / 30 kgs

Pull-ups

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Weightlifting Halting Snatch Grip Deadlift (3 x 3) Snatch (5 x 2 Building) Metcon Fran Metric (Time)

21-15-9

Thrusters 42.5 / 30 kgs

Pull-ups

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Warm-up Hip and Ankle Warm-up (No Measure)

3 x 5 Squats (Hold bottom for Count of 10 on 5th Rep)

3 x 5 Squats with Hands Clasped behind head (Hold bottom for Count of 10 on 5th Rep)

Duck Walk Length of Gym and Back

25 KB Russian Swings

Partner WoD

In teams of two complete the following in order for time. You can break each exercise up as you like.

Metcon (Time)

100 Air Squats

100 Wall Balls

100 Pull ups

100 KB Walking Lunges 24/16 kgs

100 Double Unders

800 M Run at same time

View Public Whiteboard

Warm-up Hip and Ankle Warm-up (No Measure)

3 x 5 Squats (Hold bottom for Count of 10 on 5th Rep)

3 x 5 Squats with Hands Clasped behind head (Hold bottom for Count of 10 on 5th Rep)

Duck Walk Length of Gym and Back

25 KB Russian Swings

Partner WoD

In teams of two complete the following in order for time. You can break each exercise up as you like.

Metcon (Time)

100 Air Squats

100 Wall Balls

100 Pull ups

100 KB Walking Lunges 24/16 kgs

100 Double Unders

800 M Run at same time

View Public Whiteboard

Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Weightlifting Overhead Squat (7 x 3 Building) Metcon Metcon (Time)

4 Rounds

10 Deadlift 100/70 kgs

15 Burpees

400 m run

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Weightlifting Overhead Squat (7 x 3 Building) Metcon Metcon (Time)

4 Rounds

10 Deadlift 100/70 kgs

15 Burpees

400 m run

View Public Whiteboard

Warm-up Hip and Ankle Warm-up (No Measure)

3 x 5 Squats (Hold bottom for Count of 10 on 5th Rep)

3 x 5 Squats with Hands Clasped behind head (Hold bottom for Count of 10 on 5th Rep)

Duck Walk Length of Gym and Back

25 KB Russian Swings

Weightlifting High-Hang Snatch (3 x 3 @ 50%) Power Snatch (5 x 1 Across) Metcon Metcon (AMRAP ' Rounds and Reps)

20 Min AMRAP

12 KB Swings 32/24 kgs

12 Box Jumps 24/20"ü

12 Toes to Bars

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Hip and Ankle Warm-up (No Measure)

3 x 5 Squats (Hold bottom for Count of 10 on 5th Rep)

3 x 5 Squats with Hands Clasped behind head (Hold bottom for Count of 10 on 5th Rep)

Duck Walk Length of Gym and Back

25 KB Russian Swings

Weightlifting High-Hang Snatch (3 x 3 @ 50%) Power Snatch (5 x 1 Across) Metcon Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

12 KB Swings 32/24 kgs

12 Box Jumps 24/20″

12 Toes to Bars

View Public Whiteboard

Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Gymnastics Handstand Push-ups (7 x 3 Kipping) EMOM Metcon (No Measure)

12 Min EMOM

1. Strict Pull-Ups 6-8

2. Toes 2 Bar 10

3. DU 30-50

Metcon Metcon (AMRAP ' Rounds and Reps)

10 Min AMRAP

Partner WoD Partner A runs while Partner B Wall Balls

a) 200m run

b) Max Wall Balls 9/6 kgs

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up OHS Warmup (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Squats

Sit-ups

Squats with hands clasped behind head

Hollow Rocks on Bar

Star Jumps

Gymnastics Handstand Push-ups (7 x 3 Kipping) EMOM Metcon (No Measure)

12 Min EMOM

1. Strict Pull-Ups 6-8

2. Toes 2 Bar 10

3. DU 30-50

Metcon Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

Partner WoD Partner A runs while Partner B Wall Balls

a) 200m run

b) Max Wall Balls 9/6 kgs

View Public Whiteboard

Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Back Squat (5 x 3 Across) Metcon Nasty Girls Metric (Time)

3 Rounds for time of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans 60/40 Kgs

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up General Lifting Warmup (No Measure)

400 M Run

Then twice through the following:

10 x Banded Goodmorning

10 x Squat

10 x Spealler Roll-Outs

10 x Scorpions

Weightlifting Back Squat (5 x 3 Across) Metcon Nasty Girls Metric (Time)

3 Rounds for time of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans 60/40 Kgs

View Public Whiteboard

Warm-up Hip and Ankle Warm-up (No Measure)

3 x 5 Squats (Hold bottom for Count of 10 on 5th Rep)

3 x 5 Squats with Hands Clasped behind head (Hold bottom for Count of 10 on 5th Rep)

Duck Walk Length of Gym and Back

25 KB Russian Swings

Weightlifting Shoulder Press (3 x 3 Build) Clean and Jerk (5 x 3 Build) Metcon Metcon (Time)

3 Block Laps

30 Chest 2 Bar Pull-ups

40 DB Snatch 20/15 kgs

50 Push-ups

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Hip and Ankle Warm-up (No Measure)

3 x 5 Squats (Hold bottom for Count of 10 on 5th Rep)

3 x 5 Squats with Hands Clasped behind head (Hold bottom for Count of 10 on 5th Rep)

Duck Walk Length of Gym and Back

25 KB Russian Swings

Weightlifting Shoulder Press (3 x 3 Build) Clean and Jerk (5 x 3 Build) Metcon Metcon (Time)

3 Block Laps

30 Chest 2 Bar Pull-ups

40 DB Snatch 20/15 kgs

50 Push-ups

View Public Whiteboard

Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

GPP Metcon (No Measure)

10 Stations 2 Mins1 Min at Each Station with MAX Effort Partner WoD

1: 15 KB Swings Prone Hold

2: 10 Wall Balls Wall Sit

3: 7 Cal Air Dyne Rest

4: 10 Box Jumps Max Push-ups

5: Tyre Flips 1 for 1

6: 100 M Row Alternating

7: 12 DB Thrusters Max Sit-ups

8: Rope Climbs 1 for 1

9: 10 Plate OH Lunges Max Pull-ups

10: 400 M Run for 2 Min Rd then 200 M Run for 1 Min Rd.

2 Min Rest Between the 2 Min and 1 Min Rounds

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up CrossFit DunedinNorth D Warmup (No Measure)

This is the standard warm-up for CFD and CFND

200 Metre run

2 Rounds of:

20 Star Jumps

20 Arm Forward Jumps

20 Squats

10 Front Lunge with Twist

5 Push-Ups

GPP Metcon (No Measure)

10 Stations 2 Mins1 Min at Each Station with MAX Effort Partner WoD

1: 15 KB Swings Prone Hold

2: 10 Wall Balls Wall Sit

3: 7 Cal Air Dyne Rest

4: 10 Box Jumps Max Push-ups

5: Tyre Flips 1 for 1

6: 100 M Row Alternating

7: 12 DB Thrusters Max Sit-ups

8: Rope Climbs 1 for 1

9: 10 Plate OH Lunges Max Pull-ups

10: 400 M Run for 2 Min Rd then 200 M Run for 1 Min Rd.

2 Min Rest Between the 2 Min and 1 Min Rounds