Strength

15 Min to Build to a

3 RM Back Squat
Short rest for everyone then set up for
1 max rep set back squats at 70% of 1RM

Conditioning

For time:
20 Bar MU or 20 Pull-Ups
30 OHS 50/35 (Scale weight appropriately)
40 HR Push-ups
500 M Run

Strength

15 Min to Build to a

3 RM Back Squat
Short rest for everyone then set up for
1 max rep set back squats at 70% of 1RM

Conditioning

For time:
20 Bar MU or 20 Pull-Ups
30 OHS 50/35 (Scale weight appropriately)
40 HR Push-ups
500 M Run

Partner WoD

40min AMRAP all exercises can be performed in any order you want.
10 Rope Climbs
20 HSPU
40 Burpee Box Jumps 24/20″
60 wall balls
80 kb swings 24/16 kgs
1000 M Run (2 Block Laps to be performed together)

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Front Squat (Find 5RM) Metcon

There are 4 x 4 Min AMRAPS in this WoD so pay attention to your counting. There will be scaling options for the MU’s as well so don’t cherry pick this one on that basis.

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 Muscle-ups

6 DB/KB Snatches AHAP

9 box jumps 30/24

(1 min rest between rounds)

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 Muscle-ups

6 DB/KB Snatches AHAP

9 box jumps 30/24

(1 min rest between rounds)

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 Muscle-ups

6 DB/KB Snatches AHAP

9 box jumps 30/24

(1 min rest between rounds)

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 Muscle-ups

6 DB/KB Snatches AHAP

9 box jumps 30/24

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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 Snatch (3 x 3 Build) Death by Series

Death by series is essentially doing an exercise until you can’t complete the reps based on the following scheme:

1st Min – 1 Rep

2nd Min – 2 Reps

3rd Min – 3 Reps

4th Min – 4 Reps

Etc

Etc

Metcon (Weight)

10 Mins

OHS Squats – Choose your own weight as long as you know you can get to the 10th Minute
Then 2 Minutes Rest

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Hang Power Snatch 42.5/30 kgs

10 T2B

200M Run

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon 1 Km Run (Time)

2 Block Laps
4 Minute Rest

Metcon (No Measure)

12 min EMOM:

Odd: 10 Strict Pull-ups

Even: 10 deadlift 70/50 kgs

4 min rest then

12min EMOM

4 hang Cleans 70/50 kgs

6 HSPU (strict if you can)

4 min rest

1 Km Run (Time)

2 Block Laps

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Thruster (Build in weight to get Heavy 3RM) Metcon CFD Metric Games Open 14.5 (Time)

For Time:

21 Thruster 42.5/30kgs

21 Bar Facing Burpees

18 Thruster 42.5/30kgs

18 Bar Facing Burpees

15 Thruster 42.5/30kgs

15 Bar Facing Burpees

12 Thruster 42.5/30kgs

12 Bar Facing Burpees

9 Thruster 42.5/30kgs

9 Bar Facing Burpees

6 Thruster 42.5/30kgs

6 Bar Facing Burpees

3 Thruster 42.5/30kgs

3 Bar Facing Burpees

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

EMOM

Every 3 Mins for 15 Mins Perform

1 Power Clean

3 Split Jerks

Build Weight

Record Last and Heaviest Set

Power Clean (1 x 1) Split Jerk (1 x 3) Metcon Metcon (Time)

3 rounds for time:

15 KB Swings 24/16 kgs

20 KB Walking Lunges 24/16 kgs

30 Abmat Sit ups

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD
a

Metcon Metcon (Time)

Partner WoD:

50 DB Burpee Over Box 20/15kg 20’/16′ 100 Wall Balls 9/6 kgs

150 HR Push-ups

2 Km Run (4 Block laps Run together)

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 Power Snatch (3 x 3 Building) Metcon CFD Open 11.1 Metric (AMRAP – Rounds and Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches 35 / 25 kgs

CrossFit Dunedin CrossFit North D – CrossFit

Well Strength Club kicked off tonight and what an experience good banter some old school stuff I hadn’t done for years. Really good to see this specialty class going off and starting the year well. If you want in next round you better get your name down soon or you are gonna miss out. My Triceps still have a pump on and the writing of this is challenging (image)

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Warm-up CrossFit Dunedin\North 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 Metcon (No Measure)

15 min EMOM

1st: Max Strict T2B

2nd: Max Handstand Hold (wall/Free) 3rd: Max Pistols

5 min rest then

Metcon Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 S2OH 50/35

15 Box Jumps 24/20

200m Run

CrossFit Dunedin CrossFit North D – CrossFit

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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

Weightlifting Back Squat (3 x 3 Building) Back Squat (1 x Max Reps at 75% of 1RM) Metcon 800m Run (Time)

Max Effort 800m Run
2 Minute Rest

Metcon (AMRAP – Reps)

4 Min AMRAP

Burpees
1 Min Rest

Kettlebell Swings (AMRAP – Reps)

3 Min AMRAP

KB Swings 32/24kgs
1 Min Rest

Pull-ups (2 Mins of Max Pull-ups) 800m Run (Time)

Max Effort 800m Run

Strength Club is the place to be sign up for the next one.

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Warm-up (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 Clean and Jerk (3 x 3 Building) Metcon Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 Power Cleans 70/45 kgs

3 Front Squats 70/45 kgs

3 Jerks 70/45 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit Dunedin\North 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 Shoulder Press (15 Mins to Find 5RM) Metcon Metcon (Time)

3 Rounds for time:

10 Double KB Ground 2 Overhead 16/12 kgs

20 Alt. KB front Rack Lunges 16/12 kgs

200m Farmers Carry 16/12 kgs

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Partner WoD Metcon (AMRAP – Rounds and Reps)

Partner WOD:

40 Min AMRAP

20 Alt Tyre Flips

400m (200m each) Partner Fireman Carry (scale to heavy sandbag carry minimum 25kg)

30 alt. Wall Climbers

400 M Run together

40 alt. MB sit ups (Face each other)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up CrossFit Dunedin\North 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 Metcon (No Measure)

20min EMOM

Odd:

4 Deadlift 110/80

Even:

8-12 Burpees (scale to complete within 40sec)
Rest 5 Mins

Metcon Metcon (AMRAP – Rounds)

10min AMRAP

Partner 200m Runs

A Works while B Rests

Partner WoD on Saturday just gone these guys are an inspiration to me and a lot of people around the gym just because of their work ethic and it is great to see them pushing each other hard. Keep it up lads and show all the young bucks how it is done and screw ageing gracefully lets lift heavy shit and push ourselves to stay ahead of the curve I say.

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 (5 x 5 @ 90% of 5RM) Metcon Metcon (AMRAP – Reps)

Tabata Style: 20 sec of work/10 sec rest. (8 min in total)

Alternating between Power Clean 70/45 and Jerks 70/45
4 min Rest then

Metcon (Time)

Tabata Style: 20 sec of work/10 sec rest.

Wall ball 9/6 kgs until you hit 75 Reps

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 Snatch (3 x 2 Building) Metcon Metcon (Time)

4 Rounds for Time:

6 Power Snatch 60/40 kgs

12 Pistols

18 Knees 2 Elbows

Partner WoD with a bit of wrestling over a med ball. Some awkward moments for a few people however I think everyone mainly enjoyed it. Here are two of our students Lorna just back from the UK and her summer or is that winter holiday and Issy down early from Ashburton doing some summer school classes. It is great to see all the students start to hit town again and the atmosphere is really fizzing around the place at the moment. Heaps more shits and giggles at Strength Club tonight which make it awesome fun.

Have a fantastic Thursday!

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Warm-up (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

EMOM Metcon (No Measure)

12min EMOM:

1st: 10 HSPU (strict if you can)

2nd: 10 strict pull ups

3rd: 30 DU
5min Rest

Metcon Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400m Run

21 KB Swings 32/24 kgs

12 C2B Pull-ups

Partner WoD and a bit of a “Gun Show” going on. I am sure there are a few of us boys who wish we had guns like Lyndsey does. We are going to have a Fun WoD down at North D in the next couple of weeks on a Saturday morning followed by a BBQ while we still have some good weather left in the summer. We will keep you posted.

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure)

Squats

DU’s

Wall Balls

OHS with Dowel

Skills Metcon (No Measure)

Practice Muscle-ups or appropriate progression

Warm-up OHS by building in weight to heavier than what you will use in the WoD

Metcon Metric Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:

60 Bar-Facing Burpees

30 Overhead Squats 55/40 kgs

10 Muscle-Ups

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (AMRAP – Reps)

Partner WoD

20 Min AMRAP

Partner Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Partner A) 200m Run B) Performing reps
2 Min Rest

Record Reps and Start count from Zero for next Segment

Metcon (AMRAP – Reps)

Then 10 Min AMRAP:

Partner Annie

A) 200m Run B) Performing Reps.

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

EMOM Metcon (No Measure)

Every 2 Min for 10 Min

1 Power Clean + 5 Strict Press

Metcon Metcon (Time)

5 Rounds for time:

10 Deadlift 80/60 kgs

15 Burpees

20 Wall Balls

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

Skills Metcon (No Measure)

Spend 10 Mins Warming Up Thrusters building in weight and train efficiency

Metcon CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21 go on to 24. If you complete 24 go on to 27 etc.
Weight is 45/30 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Warm-up (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

Skills Metcon (No Measure)

5 min AMRAP of skill work:

20 Sec Ring Holds

20 Sec Handstand Holds (Wall/Freestanding)

20 Double Unders
3 Min Rest

Metcon Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

200 m Run

5 Cleans 70/50 kgs

5 Muscle-ups
5 Min Rest

Metcon (AMRAP – Reps)

5 Min Max Burpee Box Jumps 24/20″

Strength Bag Walking Lunges

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 (3 x 1 Building) Back Squat (1 x Max Reps at 75% of 1RM) Metcon Metcon (AMRAP – Reps)

12 Min AMRAP Ascending Ladder:

1-2-3-4 etc:

Power Snatch 60/40 kgs

Toes 2 Bar

Front Squat 60/40 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (AMRAP – Rounds and Reps)

Partner Wod: 10min AMRAP:

One for One Rounds of

1 Rope Climb

5 Burpees

10 Abmat Sit-ups
5 Min Rest

Metcon (AMRAP – Reps)

20min AMRAP:

When one Partner Works the other rests: 200 Air Squats

100 Double Unders

200m Run (together)

100 KB swings 24/16 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Warm-up (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 Front Squat (15 Mins to Build up 5RM) 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 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 Snatch (3 x 1 Building) Metcon Metcon (Time)

3 rounds for time:

400m Run

10 Power Snatches 60/40 kgs

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Tabata Styles (No Measure)

Squats

Double Unders

Push-ups

Star Jumps

Skills Metcon (No Measure)

Muscle-Up Drills

Double-Under Practice

Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (Time)

3 rounds of:

5 Deadlift 130/90

Max Unbroken HSPU (strict if you can)

10min Time Cap.
4 Min Rest

Metcon (Time)

3 rounds of:

5 thrusters 70/45

Max Unbroken Kipping T2B

10 Min Time Cap
2 Min Rest

Metcon (AMRAP – Rounds)

5 min AMRAP

200m Shuttles

CrossFit Dunedin CrossFit North D – CrossFit

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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

EMOM Metcon (Weight)

Every 2 Min for 12 Min

5 Clean & Jerks (Touch N Go)

Building in Weight

Metcon Metcon (Time)

4 Rounds for Time:

8 DB Snatch (left arm) 32.5/20kg

16 Burpees

8 DB snatch (right arm) 32.5/20kg

200m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Warm-up (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 Push Press (Build in weight to heavier than WoD) Metcon CrossFit Games Open 12.3 Metric (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps 24″ / 20″

12 Shoulder-to-Overhead 52.5/35 kgs

9 Toes-To-Bar

AMRAP – Rounds and Reps

Strength and Conditioning Coach with a major sports franchise in the not to distant future his easy going demeanour is valuable to helping people get results and this will be the basis of his success moving forward. Bennett is able to get the best out of people without to much drama and has an affable approach which just makes you want to work harder for him and this in turns delivers results for you personally.

Do not fear those of you who participate in Box 101 as Tim Medlicott will be stepping in to pick the classes up from Bennett when the day comes for Bennett to load up his bags and make the move North to Auckland. We will also be looking to have someone else tooled up to help out with the classes over time. Bennett will be away on the 24th of February to begin the next chapter of his book in Auckland. We will look to have a farewell for him between now and then.

CrossFit Dunedin CrossFit North D – CrossFit

The clock just starts for this one and each athlete manages their own time through this WoD.

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Warm-up CrossFit Dunedin\North 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)

1000m Run (Two Block Laps)
1 Min Rest

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

15 HSPU

10 Pistols

5 MU

1 Rope Climb
2 Min Rest

500 M Run (Block Lap) (Time)

500 M Run (Block Lap)
1 Min Rest

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

15 HSPU

10 Pistols

5 MU

1 Rope Climb

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 (3 x 3 Building) Back Squat (1 x Max Reps at 80% of 1RM) Metcon Metcon (Time)

5 rounds for time:

12 Hang Power Clean & Jerk 50/35

9 Thrusters

6 Power Snatches

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Clean and Jerk (3 x 1 Building) Metcon Metcon (Time)

27-21-15-9

Wall Balls 9/6 kgs

KB Swings 24/16 kgs

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

Part A

7 Min Cap

400m Run (Time)

Max Effort 400m Run

Deadlift (Build to 5RM) Part B

7 Min Cap

400m Run (Time)

Max Effort 400m Run

Deadlift (Build to 3RM) Part C

7 Min Cap

400m Run (Time)

Max Effort 400m Run

Deadlift (Build to 1RM)

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Warm-up Tabata Styles (No Measure)

Star Jumps

KB Swings (Russian)

Tuck Jumps

DU’s

Metcon Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

1 Km Run

30 KB SDHP 32/24

40 Burpees

50 Sit-ups

60 Squats

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

Skills Metcon (AMRAP – Reps)

10min AMRAP:

200m Run

Max Unbroken Muscle-ups
OR : Work on MU Progressions for 10 Mins

Metcon Metcon (Time)

3 Rounds for time:

200 M Run

8 Burpees

8 KB swings 32/24 kgs

8 Burpees

8 Alt KB Snatches 32/24 kgs

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 (5 x 5 @ 90% of 5RM) Metcon Metcon (AMRAP – Reps)

7min Ascending ladder:

2-4-6-8 etc

Thrusters 60/40 kgs

C2B Pull-ups

CrossFit Dunedin CrossFit North D – CrossFit

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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 Metcon (No Measure)

Warm-up Deadlift using good form and build to a weight 30-40% heavier than what you will use for WoD.

As you warm-up the deadlift work on Box Jumps and get your efficient movement sorted.

CrossFit Games Open 11.2 Metric (AMRAP – Rounds and Reps)

15-Minute AMRAP of:

9 Deadlifts 70/45 kgs

12 Push-ups

15 Box Jumps 24/20″

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 Power Clean (5 x 3 @ 80-85% 1RM) Metcon Metcon (Time)

3 Rounds For Time

21x Power Clean 52.5/35 kgs

21 x Burpees

21 x Sit-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 Snatch (3 x 3 Building) Metcon Metcon (Time)

3 Rounds for time:

400m Run

7 Power Snatches 60/40 kgs

200m Run

14 Burpees Over Bar

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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 Metcon (AMRAP – Reps)

Partner WoD – 26 Minute AMRAP

Partner A runs one 400M

Partner B does AMRAP Hang Power Cleans & Jerks (60 45) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double-Unders

Switch and repeat. 10 Double-Unders = 1 pt round down.

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

If above is completed in less than 26 minutes start over and continue until 26 minute cap.

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 (5 x 5 Building) 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

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

Skills Metcon (No Measure)

10 min Warm up of the Following:

Muscle Up progressions

T2B efficiency

Build up your Power Clean to WoD weight

Metcon Metcon (AMRAP – Reps)

14 min AMRAP

600m run (1×400 +1×200)

50 T2B

40 Wall balls 9/6

30 Cleans 60/45

20 Muscle ups

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

Back Squat (3 x 3) Back Squat (1 Set of Max Reps at 80% of 1RM) Metcon Metcon (Time)

For Time Complete:

21 Pull-ups

21 KB Swing 24/16kg

21 Box Jumps 24/20 inch box

Run 800 M

15 Pull-ups

15 KB Swing

15 Box Jumps

Run 400M

9 Pull-ups

9 KB Swings

9 Box Jumps

Run 200M

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

Back Squat (3 x 3) Back Squat (1 Set of Max Reps at 80% of 1RM) Metcon Metcon (Time)

For Time Complete:

21 Pull-ups

21 KB Swing 24/16kg

21 Box Jumps 24/20 inch box

Run 800 M

15 Pull-ups

15 KB Swing

15 Box Jumps

Run 400M

9 Pull-ups

9 KB Swings

9 Box Jumps

Run 200M

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 Snatch (3 x 2 Building) EMOM Metcon (No Measure)

21 min EMOM:

1st min: 10 HSPU (strict if you can)

2nd min: 10 Burpees Over Bar

3rd min: 5 power snatches 60/40 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

Weightlifting Snatch (3 x 2 Building) EMOM Metcon (No Measure)

21 min EMOM:

1st min: 10 HSPU (strict if you can)

2nd min: 10 Burpees Over Bar

3rd min: 5 power snatches 60/40 kgs

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Skills Turkish Get Up (Build to 2RM on both arms) Weighted Pull-ups (Build to 2RM Weighted) Metcon Metcon (No Measure)

1 Round Every 3 min for 15 min:

200 m Run

7 SDHP 40/25 kgs

14 Push-ups

21 Sit-ups

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Skills Turkish Get Up (Build to 2RM on both arms) Weighted Pull-ups (Build to 2RM Weighted) Metcon Metcon (No Measure)

1 Round Every 3 min for 15 min:

200 m Run

7 SDHP 40/25 kgs

14 Push-ups

21 Sit-ups

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (AMRAP ' Reps)

'Fight Gone Bad" (CFD modification)

3 Rounds for Max Reps of

Station 1: Wall Balls 9/6

Station 2: SDHP 35kg

Station 3: Box jumps 20"ý

Station 4: Push Press 35kg

Station 5: DU

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (AMRAP – Reps)

“Fight Gone Bad” (CFD modification)

3 Rounds for Max Reps of

Station 1: Wall Balls 9/6

Station 2: SDHP 35kg

Station 3: Box jumps 20′

Station 4: Push Press 35kg

Station 5: DU

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 (Build to 5RM) Metcon Metcon (Time)

For Time:

50 Burpees

50 KB Swings 24/16 kgs

50 Sit-ups

50 Push-ups
Split reps up any way you want.

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 (Build to 5RM) Metcon Metcon (Time)

For Time:

50 Burpees

50 KB Swings 24/16 kgs

50 Sit-ups

50 Push-ups
Split reps up any way you want.

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Clean and Jerk (3 x 2 Building) Metcon Metcon (AMRAP ' Rounds and Reps)

12 min AMRAP:

6 Clean & Jerk 70/45 kgs

200m Run

30 DU's

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Clean and Jerk (3 x 2 Building) Metcon Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Clean & Jerk 70/45 kgs

200m Run

30 DU’s

View Public Whiteboard

Warm-up General Warm-up (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

Skills Metcon (No Measure)

Spend Time Warming Up the WoD Exercises

Power Clean build in weight

T2B technique work on efficiency

Metcon CrossFit Games Open 11.5 Metric (AMRAP ' Rounds and Reps)

20-Minute AMRAP of:

5 Power Cleans 65/45 kgs

10 Toes-To-Bar

15 Wall-Ball Shots 9/6 kgs

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up General Warm-up (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

Skills Metcon (No Measure)

Spend Time Warming Up the WoD Exercises

Power Clean build in weight

T2B technique work on efficiency

Metcon CrossFit Games Open 11.5 Metric (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Power Cleans 65/45 kgs

10 Toes-To-Bar

15 Wall-Ball Shots 9/6 kgs

View Public Whiteboard

Warm-up () Skills Metcon (No Measure)

10 Min Muscle Up Progressions

OR

10 Min EMOM: 1-3 Muscle Ups

Metcon Metcon (AMRAP ' Rounds and Reps)

7 Min AMRAP:

7 Power Snatch 40/30 kgs

7 Pull-ups

14 Squats
2 Min Rest

Metcon (AMRAP ' Rounds and Reps)

7 Min AMRAP

7 Thrusters 40/30 kgs

7 Burpee Over Bar

14 DU's

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up () Skills Metcon (No Measure)

10 Min Muscle Up Progressions

OR

10 Min EMOM: 1-3 Muscle Ups

Metcon Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Power Snatch 40/30 kgs

7 Pull-ups

14 Squats
2 Min Rest

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Thrusters 40/30 kgs

7 Burpee Over Bar

14 DU’s

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Skills Metcon (No Measure)

12 min EMOM:

Odd: Hand Stand Walk or Hold Practice

Even: 10 Weighted Alt Pistols or Progression

Metcon Metcon (Time)

3 Rounds for Time:

10 S2OH 60/40 kgs

10 Front Rack Lunges

400 m Run

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Skills Metcon (No Measure)

12 min EMOM:

Odd: Hand Stand Walk or Hold Practice

Even: 10 Weighted Alt Pistols or Progression

Metcon Metcon (Time)

3 Rounds for Time:

10 S2OH 60/40 kgs

10 Front Rack Lunges

400 m Run

View Public Whiteboard

Warm-up Tabata Styles (No Measure)

KB Swings

Squats

Push-ups

Hollow Rocks on Ground

Partner WoD Metcon (AMRAP ' Rounds and Reps)

25 Min AMRAP:

In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round

Push Press 20/15 kgs

Pull-Ups

KB Goblet Squats 32/24 kgs

View Public Whiteboard

Warm-up Tabata Styles (No Measure)

KB Swings

Squats

Push-ups

Hollow Rocks on Ground

Partner WoD Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round

Push Press 20/15 kgs

Pull-Ups

KB Goblet Squats 32/24 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 The CrossFit Total (Total Weight)

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 The CrossFit Total (Total Weight)

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Skills Metcon (No Measure)

10 min AMRAP:

200 M Run

10 M HS Walk or 10 HSPU

OR

10 Min of working on being comfortable upside down I.E. HS Hold Wall Climbers etc.

Metcon Metcon (AMRAP ' Reps)

7 min AMRAP:

20 DU

7 DB or KB Snatches Right Arm 32/20

20 DU

7 DB or KB Snatches Left Arm
2 min rest then

Metcon (AMRAP ' Rounds and Reps)

7 min AMRAP:

100m DB or KB Carry (Equals 10 Reps)

21 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Skills Metcon (No Measure)

10 min AMRAP:

200 M Run

10 M HS Walk or 10 HSPU

OR

10 Min of working on being comfortable upside down I.E. HS Hold Wall Climbers etc.

Metcon Metcon (AMRAP – Reps)

7 min AMRAP:

20 DU

7 DB or KB Snatches Right Arm 32/20

20 DU

7 DB or KB Snatches Left Arm
2 min rest then

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

100m DB or KB Carry (Equals 10 Reps)

21 Burpees

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Back Squat (3 x 6 @ 70% of 1RM) Kettlebell Lunges (3 x 12 AHAP) Metcon Metcon (AMRAP ' Rounds and Reps)

3 x 3 min AMRAP:

5 Hang Cleans 60/40 kgs

10 Hand Release Push-ups

15 Lateral Bar Hops

1 min REST
Count total Rounds and Reps

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Back Squat (3 x 6 @ 70% of 1RM) Kettlebell Lunges (3 x 12 AHAP) Metcon Metcon (AMRAP – Rounds and Reps)

3 x 3 min AMRAP:

5 Hang Cleans 60/40 kgs

10 Hand Release Push-ups

15 Lateral Bar Hops

1 min REST
Count total Rounds and Reps

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

Skills Metcon (Weight)

Every 90 sec for 15 min (10 sets):

1 Power Snatch

1 Hang Snatch

1 Snatch
Build in weight and Record heaviest.

Metcon Metcon (AMRAP ' Reps)

7 min AMRAP (Ascending Ladder):

3 KB Swings 32/24

3 Box Jump Overs

6 KB Swings

6 Box Jump Overs

9 KB Swings

9 Box Jump Overs

etc.

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

Skills Metcon (Weight)

Every 90 sec for 15 min (10 sets):

1 Power Snatch

1 Hang Snatch

1 Snatch
Build in weight and Record heaviest.

Metcon Metcon (AMRAP – Reps)

7 min AMRAP (Ascending Ladder):

3 KB Swings 32/24

3 Box Jump Overs

6 KB Swings

6 Box Jump Overs

9 KB Swings

9 Box Jump Overs

etc.

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 Shoulder Press (3 x 6 @ 70% of 1RM) Push-ups (3 x 10) Metcon Metcon (Time)

3 Rounds for time:

400 M Run

15 G2OH 50/35 kgs

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

Weightlifting Shoulder Press (3 x 6 @ 70% of 1RM) Push-ups (3 x 10) Metcon Metcon (Time)

3 Rounds for time:

400 M Run

15 G2OH 50/35 kgs

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Badger Metric (Time)

Three Rounds for time of:

30 Cleans 42.5/30kgs

30 Pull-ups

Run 800 meters

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (AMRAP – Reps)

25 min AMRAP:

20 Goblet Squats 24/16 kgs

20 HR Push-ups

20 KB SDHP 24/16 kgs

20 Abmat Sit-ups

20 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Deadlift (3 x 6 @ 70%+) Power Clean (3 x 3 Building) Metcon Metcon (Time)

21-15-9

Deadlift 110/70kg

Burpee 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

EMOM Metcon (AMRAP – Reps)

10 min EMOM:

Odd: 10 Strict Pull-ups

Even: 10 Strict Ring-dips

Engine Build Metcon (Distance)

Every 2 Min for 10 min:

200 m Sprint

Metcon Metcon (AMRAP – Reps)

5 min AMRAP:

10 Right Arm DB OH Walking Lunges 20/15kg

5 burpees

10 Left Arm DB OH Walking Lunges

5 burpees

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 (3 x 4 @ 80% of 1RM) Gymnastics Seated Box Jumps (3 x 3)

Seated on a box with Thighs at parallel to floor jump to another box

Metcon Metcon (Time)

For Time:

9 Squats Cleans 70/45 kgs

18 Toes 2 Bar

6 Squat Cleans

12 Toes 2 Bar

3 Squat Cleans

6 Toes 2 Bar

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

EMOM Metcon (No Measure)

Build in weight throughout the following:

5 min EMOM: 5 Snatches

5 min EMOM: 3 Snatches

5 min EMOM: 1 Snatch

Metcon 1 Km Run (Time)

2 Block Laps

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon

Partner Hero WoD

Crain Partner WoD (Time)

3 Rounds for time of:

34 Push-ups

50 M Run

34 Deadlifts 60 kgs

50 M Run

34 Box Jumps 24″

50 M Run

34 Burpees

50 M Run

34 Wall-Ball Shots 20#

50 M Run

34 Pull-ups

50 M Run

Strength and Conditioning Coaching experience at North Carolina more to come later in the week about Steve and his experience. I am quite excited about the prospect of having Steve contribute to our community over the next couple of years while he and his wife are in Dunedin.

We are also talking with a number of current Otago Polytech Students and others about the potential of them coming and spending some time with us. We need the right people in the fold to add the most value to our members. With change comes opportunity and exciting variations on perspective. We are absolutely committed to you our members and providing top class service and expertise is crucial to that. If you have any concerns please just drop us a line or grab Lesley or I when you see one of us.

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Shoulder Press (3 x 4 @ 80% of 1RM) Metcon (No Measure)

3 x 10 Body weight press:

HSPU Push-ups etc

Metcon Metcon (Time)

2 Rounds for Time:

800m Run

12 Push Jerks 60/40kg

16 Box Jumps 24/20″

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

Practice Metcon (AMRAP – Rounds and Reps)

Every 2 min for 20 min:

1 High Hang Snatch

1 Below Knee Hang Snatch

Metcon Metcon (AMRAP – Reps)

10 Min AMRAP:

10 Alt. DB Snatches 32.5/20kg

20 Toes 2 Bar

30 Air Squats

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 Deadlift (3 x 4 @ 80% of 1RM) Power Clean (3 x 2 Building to AHAP for today) EMOM Metcon (AMRAP – Rounds and Reps)

15 min EMOM:

1st Min: 100m Run

2nd Min: 10-15 burpees

3rd Min: 10-15 KB swings 32/24kg

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 DU

10 Weighted Pistols 24/16kg

(Or 25 Goblet squats)

5 MU (do 1 extra dip between each MU)
If you have MU but not many just perform 1 MU per round

If you don’t have MU perform instead 5-10 Pull-ups and 5-10 Push-ups per round

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Four Rounds for Time:

400 M Run

20 Wall Balls 9/6 kgs

10 Power Snatch 60/40 kgs

20 Box Jumps 24/20″

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon The Seven Metric (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters 60 kgs

7 Knees-To-Elbows

7 Deadlifts 11070 kgs

7 Burpees

7 Kettlebell Swings 32/24 kgs

7 Pull-ups

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (Time)

500m Run

40 Push-ups

30 KB Swings 24/16 kgs

20 Pull-ups

30 KB Swings 24/16 kgs

40 Push-ups

500m Run

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Back Squat (3 x 2 @ 90%) Box Jumps (3 for Max Height) Metcon Metcon (AMRAP – Reps)

8 Min Alternating Tabata:

Bar Bell Thrusters 20/15kg

Toes 2 Bar

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Metcon (Weight)

Every 2 min for 16 min:

1 Hang snatch + 1 Snatch

(Build to max weight)

Metcon Metcon (Time)

With a running clock:

Every 3 min for 6 min Run 400m (2 sets) Every 2 min for 6 min Run 200m (3 Sets) Every Min for 4min Run 100m (4 sets)

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 Deadlift (3 x 2 @ 90% of 1RM) Power Clean (3 x 1 Building to AHAP for today) Metcon Metcon (AMRAP – Reps)

With a Running Clock:

4 Min Max Burpee MU’s

3 Min Max Pistols

2 Min Max Burpee MU’s

1 Min Max Pistols

Scaled option 1: Burpee Pull-ups or Burpees

Scaled option 2: Air Squats or Step-ups

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon RJ (Time)

5 Rounds for time of:

800m Run

5 Rope Climbs 15′

50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle 45 died on Wednesday March 24 2010
To learn more about RJ click here

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 (3 x 6 @ 70%) Kettlebell Lunges (3 x 12 AHAP) Metcon Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

7 Box Jumps 24/20″

8 DB Snatches 32.5/20 kgs

9 Toes 2 Bar

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Practice Metcon (No Measure)

Every 2 Min for 6 Min:

100m Run

Max Distance HS Walk 10-20 HSPU or 30 sec Handstand hold

EMOM Metcon (Weight)

10 Min EMOM: (building in weight)

1 Snatch

2 Overhead Squats

Metcon Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP:

5 Front Squats 70/45 kgs

6 Burpee Over Bar

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Shoulder Press (3 x 6 @ 70%) Metcon (No Measure)

3 x 10 Body weight press:

HSPU Push-ups etc

Metcon Metcon (Time)

For Time:

1200 m Run (3x400m)

63 KB Swings 24/20 kgs

36 Pull-ups

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Deadlift (3 x 6 @ 70%) Power Clean (3 x 3 Building) Practice Metcon (No Measure)

10 min EMOM:

1-3 Muscle Ups Or Muscle Up progressions (Can include anything from turnover drills to false grip Ring Rows and Ring Push ups Dependant on skill level)

Metcon Metcon (Time)

Finisher:

200m KB Farmers Carry

20 KB Front Rack Lunges

20 KB S2OH

(Choose One set of KB’s you can perform the whole WoD with AFAP)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (No Measure)

Partner Sprints:

2 x 200m Each

2 x 100m Each
Rest as needed then complete

Metcon (Weight)

Every 2 min for 12 min:

1 Clean

3 Split Jerks

(Stay within 5kg of the same weight)

Cool Down Metcon (No Measure)

10-15 min of Coach led Recovery (Foam rollers lacrosse balls banded stretches etc.)

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

Practice Metcon (Weight)

10 min EMOM:

2 Snatches (reset between each rep)

Build in weight

Metcon Metcon (AMRAP – Reps)

10 min EMOM:

1st Min: 10-15 Burpees

2nd Min: 10-15 C2B Pull-ups

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 (3 x 4 @ 80% of 1RM) Seated Box Jumps (3 x 3 )

Seated on a box with Thighs at parallel to floor jump to another box

Metcon Metcon (Time)

For time:

400m Run

30 Alt. DB Snatches 20/15kg

400m Run

30 DB OH Walking Lunges (15 each arm) 400m Run

30 One arm DB thrusters (15 each arm) 400m Run

200m Carry with your DB

CrossFit Dunedin CrossFit North D – CrossFit

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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

Weightlifting Clean and Jerk (1 Rep Max)

20 Minutes to find 1 RM Clean and Jerk

Metcon Metcon (AMRAP – Reps)

8 min Ascending ladder:

1 Squat Clean 80/55 kgs

1 Muscle-up

1 Squat Clean

2 Muscle-Ups

1 Squat Clean

3 Muscle-ups

etc.
Scale Muscle Ups to:

Strict Pull-ups or false grip ring rows and Ring dips or push ups

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Shoulder Press (3 x 4 @ 80%) Metcon (No Measure)

3 x 10 Body weight press:

HSPU Push-ups etc

Metcon Metcon (Time)

For Time:

30-25-20-15-10-5

Wall Balls 9/6 kgs

Toes 2 Bar

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 (3 RM)

10 Minutes to build to a 3RM from the ground.

Metcon Metcon (Time)

Every 3 min for 24 min:

200m Run

6 Burpee over Box 24/20″

8 Overhead Squats 40/30 kgs
Your score is your slowest time to complete a round

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

Metcon Wood Metric (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps 24″

10 Sumo-Deadlift High-Pull 42.5 kgs

10 Thrusters 42.5 kgs

Rest 1 Minute

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 Deadlift (3 x 4 @ 80% of 1RM) Power Clean (3 x 2 Building to AHAP for today) Metcon Metcon (AMRAP – Reps)

Tabata Series: Running Clock

4 min Wall Balls (8 sets)

3 min DB Squat Cleans 20/15kg (6 sets) 2 min C2B pull ups (4 sets)

1 min DU (2 sets)
* DBs just have to travel below knees before each rep.

CrossFit Dunedin CrossFit North D – CrossFit

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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

Weightlifting Back Squat (3 x 2 @ 90% of 1RM) Metcon (Distance)

Standing Box Jump

Max Height in 3 attempts

Metcon Metcon (AMRAP – Reps)

12 min AMRAP:

4 Front Squats 80/60kg

12 HSPU

40 DU

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up General Warm-up (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

Practice Metcon (No Measure)

15 Min Muscle-up practice.

Go through efficiency on linked reps or progressions which will help your weak point I.E. turn over drills pulling strength or dipping strength

Metcon (No Measure)

15 Min Snatch technique practice.

Go through efficiency of linked reps. build to a heavy TnG Triple

Metcon Amanda Metric (Time)

9-7-5

Muscle-ups

Snatch 60/42.5kgs

Time

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Shoulder Press (3 x 2 @ 90%) Metcon (No Measure)

3 x 10 Body weight press:

HSPU Push-ups etc

Metcon Metcon (Time)

For Time:

400 m Run

30 KB Thrusters 16/12kg

30 Burpees

400 m Run

15 KB Thrusters 16/12kg

15 Burpees

400m Run

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Metcon Glen Metric (Time)

For Time:

30 Clean and Jerks 6042.5 kgs

1-Mile Run

10 Rope Climbs 15′

1-Mile Run

100 Burpees
The 1-Mile Run is 3 Block Laps.

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD
Go through all exercises in the warm-up before starting the EMOMs

EMOM Metcon (AMRAP – Reps)

8 min EMOM:

1st: 5-10 HSPU (strict if possible)

2nd: 10-15 Box Jumps 24’/20′
2 Minute Rest

Metcon (AMRAP – Reps)

8 min EMOM:

8 Burpees

8 KB Swings 32/24kg

(both in same minute)
2 Minute Rest

Metcon (AMRAP – Reps)

4 Min EMOM:

1st: Max HSPU

2nd: Max Box Jumps 24’/20′

3rd: Max Burpees

4th: Max KB Swings 32/24kg

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 (3 x 5 @ 60-70% of 1RM)

Perform the reps explosively

Metcon Metcon (Time)

4 Rounds Max effort:

400 m Sprint

30 sec rest

15 C2B Pull-ups

30 sec rest

10 DB Snatch 32.5/20kg

30 sec rest

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Metcon (AMRAP – Reps)

5 min EMOM:

3 Deadlift @ 60-70% of 1RM

(perform reps explosively)
2 Minutes Rest

Metcon (AMRAP – Reps)

5 min EMOM:

2 Power Cleans AHAP for today

(Rest 10 sec between reps)

Metcon Metcon (Time)

3 Rounds for time:

20 Pistols

30 T2B

40 DU

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 Shoulder Press (3 x 5 @ 60-70% of 1RM)

Perform the reps explosively

Metcon (No Measure)

3 x 10 bodyweight press (HSPU Push Ups etc.)

Metcon Metcon (Time)

For Time:

20 Wall Balls 9/6kg

10 Power Snatch 40/30kg

100m Run

15 Wall Balls

8 Power Snatch

100m Run

10 Wall Balls

6 Power snatch

100m Run

5 Wall Balls

4 Power Snatch

Run 100m

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

EMOM Metcon (AMRAP – Reps)

15 min EMOM:

1st: 3 Muscle-Ups

2nd: 5 Push Jerks 60/40kg

3rd: 7 Front Squats 60/40kg
Five Minute Rest

Metcon Metcon (Time)

3 Rounds for Time:

400m Run

10 Overhead Squats 60/40kg

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Rahoi Metric (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps 24″

6 Thrusters 42.5/30 kgs

6 Bar Facing Burpees

Finisher Metcon (No Measure)

Core Finisher:

3 Rounds of:

20 Lying Hollow Rocks

20 Plate Sit-ups 15/10kg

20 Plate V-sit twists

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting The CrossFit Total (Total Weight)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (Time)

4 Rounds for Time:

500m Run (1 x Block Lap)

10 Power Snatch 60/40 kg

15 Box Jumps 24/20′

20 Pull Ups

Olympic Lifting if you are unsure of a move we add in Wodify there is a great Video Library in Wodify powered by the guys at CTP Barbell these guys are great and help break the technical stuff down in to easy to digest and understand content. For tomorrow check out the following video by the guys at CTP Barbell:

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

EMOM Metcon (AMRAP – Reps)

15 min EMOM:

1st: 3-5 Weighted Strict Pull-Ups (AHAP) 2nd: 5-10 Ring Dips

3rd: 30-50 DU

Metcon Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 S2OH 50/35kg

12 KB Swings 24/16kg

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Clean and Jerk (1RM)

15 Minutes to build to 1RM

Metcon Metcon (AMRAP ' Rounds and Reps)

Every 4 Mins for 20 Mins

200m Run (Equals 20 Reps for Scoring)

10 Deadlift 80/55 kgs

15 Wall Balls 9/6 kgs

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Clean and Jerk (1RM)

15 Minutes to build to 1RM

Metcon Metcon (AMRAP – Rounds and Reps)

Every 4 Mins for 20 Mins

200m Run (Equals 20 Reps for Scoring)

10 Deadlift 80/55 kgs

15 Wall Balls 9/6 kgs

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon White Metric (Time)

5 Rounds for time of:

3 Rope Climbs 15"ý

10 Toes-To-Bar

21 Walking Lunge Steps (20kg plate overhead)

400m run

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon White Metric (Time)

5 Rounds for time of:

3 Rope Climbs 15′

10 Toes-To-Bar

21 Walking Lunge Steps (20kg plate overhead)

400m run

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Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

2 Rounds for Time:

1 km Run (2 block laps)

30 Burpees over Bar

20 Front Rack Lunges 60/40 kgs

10 Push Jerks 60/40 kgs
(3 min Rest between rounds)

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

2 Rounds for Time:

1 km Run (2 block laps)

30 Burpees over Bar

20 Front Rack Lunges 60/40 kgs

10 Push Jerks 60/40 kgs
(3 min Rest between rounds)

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 Snatch Balance (5 x 2 @ less than 50% of Snatch 1RM) Metcon Metcon (AMRAP ' Reps)

16 min AMRAP:

4 Muscle-ups

8 Overhead Squats 70/45kg

12 Deadlifts

40 DU's

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 Snatch Balance (5 x 2 @ less than 50% of Snatch 1RM) Metcon Metcon (AMRAP – Reps)

16 min AMRAP:

4 Muscle-ups

8 Overhead Squats 70/45kg

12 Deadlifts

40 DU’s

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Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Practice Metcon (No Measure)

10 Min Handstand Practice:

Go through Hollow and Arched position Wall climber Handstand holds assisted/unassisted and HS walk)

Metcon (No Measure)

10 Min Pull-up practice and efficiency (kipping butterfly C2B)

Metcon Metcon (Time)

5 Rounds for Time:

100m Sprint

10 Alternating DB Snatches (AHAP)

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Practice Metcon (No Measure)

10 Min Handstand Practice:

Go through Hollow and Arched position Wall climber Handstand holds assisted/unassisted and HS walk)

Metcon (No Measure)

10 Min Pull-up practice and efficiency (kipping butterfly C2B)

Metcon Metcon (Time)

5 Rounds for Time:

100m Sprint

10 Alternating DB Snatches (AHAP)

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon Brentos (Time)

3 Rounds for Time:

21 Wall Balls 9/6kg

5 Power Cleans @ BW or 3/4 BW

20 HR Push-ups

14 Toes 2 Bar

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Brentos (Time)

3 Rounds for Time:

21 Wall Balls 9/6kg

5 Power Cleans @ BW or 3/4 BW

20 HR Push-ups

14 Toes 2 Bar

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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 (5 x 3 Building in Weight) Metcon Metcon (AMRAP ' Rounds and Reps)

10 min AMRAP:

10 KB Cleans (right arm) AHAP

40 Air squats

10 KB Cleans (left arm)

200m Run

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 3 Building in Weight) Metcon Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 KB Cleans (right arm) AHAP

40 Air squats

10 KB Cleans (left arm)

200m Run

Strength Club having a ball with all sorts of toys out this morning. So much hype and activity in the gym on a Friday was good to see. Who said Friday was a 'work" day (image) Jase and Coops with 300 kegs on the bar yee hah.

CrossFit Dunedin ' CrossFit

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Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon Gaza Metric (Time)

5-Rounds for time:

35 Kettlebell Swings 24/16 kgs

30 Push-ups

25 Pull-ups

20 Box Jumps 30/24"ü

1.6 km Run

Strength Club having a ball with all sorts of toys out this morning. So much hype and activity in the gym on a Friday was good to see. Who said Friday was a “work” day (image) Jase and Coops with 300 kegs on the bar yee hah.

CrossFit Dunedin – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Gaza Metric (Time)

5-Rounds for time:

35 Kettlebell Swings 24/16 kgs

30 Push-ups

25 Pull-ups

20 Box Jumps 30/24″

1.6 km Run

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 Snatch (Build to 1RM)

20 Minutes to Build to 1RM Snatch

Metcon Metcon (Time)

5 Rounds for Time:

10 Burpees

15 KB swings 24/16kg

30 DU's

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 Snatch (Build to 1RM)

20 Minutes to Build to 1RM Snatch

Metcon Metcon (Time)

5 Rounds for Time:

10 Burpees

15 KB swings 24/16kg

30 DU’s

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Strength Metcon (No Measure)

12 Min EMOM:

1st: 5-10 Strict Pull ups or unassisted progression

2nd: 10-20 pistols (weighted if possible)
3 Minute Rest

Metcon Metcon (AMRAP ' Reps)

12 min AMRAP: 3-6-9 etc.

Toes 2 Bar

Alt. DB Snatches (AHAP)

Box Jumps 24/20"ü

CrossFit Dunedin CrossFit North D – CrossFit

I trust that everyone got the weekly update email which will be the vehicle to communicate more effectively moving forward. If there is anything you would like to see included in it please let us know.

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Strength Metcon (No Measure)

12 Min EMOM:

1st: 5-10 Strict Pull ups or unassisted progression

2nd: 10-20 pistols (weighted if possible)
3 Minute Rest

Metcon Metcon (AMRAP – Reps)

12 min AMRAP: 3-6-9 etc.

Toes 2 Bar

Alt. DB Snatches (AHAP)

Box Jumps 24/20″

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Clean and Jerk (1RM)

20 Minutes to Build to 1RM

Metcon Metcon (Time)

15 Min to complete:

150 Wall Balls 9/6kg

30 C&J 60/42.5kg

CrossFit Dunedin CrossFit North D – CrossFit

A little girl combo for you today looks quite nice. Karen and Grace both come out to play.

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Clean and Jerk (1RM)

20 Minutes to Build to 1RM

Metcon Metcon (Time)

15 Min to complete:

150 Wall Balls 9/6kg

30 C&J 60/42.5kg

View Public Whiteboard

Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Front Squat (1RM)

20 Minutes to find 1RM

Metcon Metcon (AMRAP ' Rounds and Reps)

Every 3 min for 15 mins:

100m Run

10 Deadlift 100/70 kgs

15 Push-ups

View Public Whiteboard

Warm-up General Warm-up (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

Practice Metcon (No Measure)

15 min Muscle-up Practice:

3 different focuses:

1:5 x 10 False grip ring rows various degrees of feet elevation.

2: Turn over drills

3: Efficiency in linking reps

Metcon Metcon (Time)

For time:

800m Run

15 Pull-Ups

20 S2OH 40/30kg

400m Run

15 Pull-ups

20 S2OH 40/30kg

800m Run

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Weightlifting Front Squat (1RM)

20 Minutes to find 1RM

Metcon Metcon (AMRAP – Rounds and Reps)

Every 3 min for 15 mins:

100m Run

10 Deadlift 100/70 kgs

15 Push-ups

CrossFit Dunedin CrossFit North D – CrossFit

Over the long weekend we will be having normal classes on Saturday and Sunday however Monday will be dropping to two classes one at 8am and the other at 5.30pm at CFD. No classes at CFND on Monday.

View Public Whiteboard

Warm-up General Warm-up (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

Practice Metcon (No Measure)

15 min Muscle-up Practice:

3 different focuses:

1:5 x 10 False grip ring rows various degrees of feet elevation.

2: Turn over drills

3: Efficiency in linking reps

Metcon Metcon (Time)

For time:

800m Run

15 Pull-Ups

20 S2OH 40/30kg

400m Run

15 Pull-ups

20 S2OH 40/30kg

800m Run

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Warm-up Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon Del Metric (Time)

For Time:

25 Burpees

400 m Medball Run 9kg

25 Weighted Pull-ups 9kg

400m Medball Run

25 HSPU

400m Medball Run

25 C2B Pull-ups

400m Medball Run

25 Burpees

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Del Metric (Time)

For Time:

25 Burpees

400 m Medball Run 9kg

25 Weighted Pull-ups 9kg

400m Medball Run

25 HSPU

400m Medball Run

25 C2B Pull-ups

400m Medball Run

25 Burpees

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

4 Rounds For Time:

400m Run

30 KB Swings 24/16kg

30 Box Jumps 24/20"ý

20 Burpees

20 Wall Balls 9/6kg

CrossFit Dunedin CrossFit North D – CrossFit

View Public Whiteboard

Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

4 Rounds For Time:

400m Run

30 KB Swings 24/16kg

30 Box Jumps 24/20′

20 Burpees

20 Wall Balls 9/6kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Clean Complex (Every 2 min for 10 min (max weight))

1 High Hang Clean – 1 Hang Clean – 1 Clean

Metcon (AMRAP – Reps)

3 Rounds of max reps: 1 min per station of:

1st: DB Push Press 20/15kg

2nd: DU

3rd: DB Squat Cleans 20/15kg

4th: T2B

5th: Rest

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

10 min EMOM: Odd: 5-10 HSPU (strict if possible) or handstand holds Even: 30-50 Double unders or

Max Triple unders:)

Metcon (AMRAP – Rounds)

15 min AMRAP:

200m run

Max unbroken strict pull ups or 20 ring or Barbell rows

20 plate oh walking lunges 20/15kg

30 sit ups

Metcon (AMRAP – Reps)

Finisher: 3 min Ascending Ladder:

1-3-5-7 etc.

Burpees

Plate Ground to Overhead 20/15kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Front Squat (5 sets of 3 reps building in weight) Metcon (Time)

For Time:

2 km Run (4 Block Laps)

40 DB Snatches 32.5/20kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 10 min

1 high hang snatch – 1 hang snatch – 1 snatch

(Build in weight)

Metcon (Time)

Every 5 min for 20 min

12 burpee over box 24’/20′

7 power snatch 60/40kg

5 muscle ups

(Scale to a pulling or pushing exercise depending on what you find most challenging)

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Rounds)

JACK

20 min AMRAP:

10 Push Press 52.5kg / w 40kg

10 KB Swings 24kg / w 16kg

10 Box Jumps 24′ / w 20′

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Back Squat (10 min to find 5RM) Metcon (Time)

27-21-15

KB swings 24/16kg

T2B

(400m run after each round)

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Split Jerk (5 X 3 building in weight) Metcon (AMRAP – Rounds)

20 min AMRAP:

10 Hang Power Cleans 60/40kg

15 Burpees over bar

30 Wall Balls

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

12 min EMOM:

1st: 3-5 Weighted Strict Pull Ups

2nd: 5-10 Strict Ring Dip

Note: Scale pull ups to unweighted or Supine barbell rows

Scale Ring dips to Ring push ups

Metcon (Time)

6 Rounds For Time:

1:1 Work to Rest Ratio

100m Run

6 Front Squats 70/45kg

5 Push Jerks

30 DU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

On a running clock:

21-15-9

Deadlift 100/70kg

Wall Balls 9/6kg

on 8 min start:

21-15-9

Thrusters 40/30kg

Burpees

On 16 min start:

42-30-18

DU

Sit ups

CrossFit Dunedin CrossFit North D – CrossFit

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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

Snatch Balance (10 min to find 2RM) Metcon (Time)

4 Rounds for time:

200m Run

8 Overhead Squats 50/35kg

12 C2B Pull Ups

(1 min Rest between rounds)

CrossFit Dunedin CrossFit North D – CrossFit

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Coach will devise something to fit WoD

Metcon (Time)

“THE HITMAN”

The Jerry Collins Chipper

1002m Row

5 HSPU

25 Power Cleans 60/40kg

34 Front Squats 60/40kg

48 KB Swings 32/24kg

50 Burpee over Bar

85 Wall Balls 9/6kg

(3 beers to toast a legend)

*Workout Courtesy of Jase Mahino

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Reps)

Skills:

4 min AMRAP

40 DU

max strict HSPU (in remainder of time)

– 2 min Rest –

3 min AMRAP

30 DU

max kipping HSPU (in remainder of time)

Coach will find suitable progressions for you to improve technique or strength in HSPU.

Metcon (AMRAP – Reps)

12 min EMOM:

1st: 10-20 Wall Balls 9/6kg

2nd: 5-10 KB Swings (AHAP)

– 1 min Rest –

1 min max effort Wall Balls 9/6kg

1 min Max effort KB swings (AHAP)

Note: stay within a realistic end of the rep range and weight and be consistent

CrossFit Dunedin CrossFit North D – CrossFit

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Coach will devise something to fit WoD

Front Squat (5 X 1 All sets at or above 90%) Metcon (Time)

15-12-9

Front Squat 60/40kg

Strict Pull Ups

(200 m run after each round)

Note: Scale the number of reps before you scale the strict pull ups.

12-9-6 or

9-6-3

only then scale to the Rows

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

15 min EMOM: Power Snatch

min 1-5: 3 reps (55-65%)

min 6-10: 2 reps (70-80%)

min 11-15: 1 rep (+85%)

The percentages are guidelines to ensure proper technique. Stay within your limits

Metcon (AMRAP – Rounds)

Every 3 min for 15 min:

100m Run

max rounds of:

5 Burpees

10 Air squats

15 Sit ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 20 min

10 DU or 20 SU

1 Clean & Jerk

Build to a max weight

Start with an empty barbell on 3-2-1-GO load your barbell and start lifting. choose your own increments.

Crossfit is also about performing under not so perfect circumstances I.E loading your barbell doing DU and still be able to handle a heavy lift.

“It is what it is”

Metcon (Time)

For Time:

400m Run

4 Rope Climbs

14 Double KB Front Rack Lunges 24/16kg

200m Run

2 Rope Climbs

12 Double KB FR Lunges

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Every 5 min for 20 min

200m Run

12 Overhead Squats 70/45kg

12 C2B Pull ups

12 Box Jumps 24/20′

Note: Scale c2b pull ups to either normal pull ups or supine bar rows

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

PARTNER WOD:

For Time:

100 Wall Balls 9/6kg

Block Lap together with 1 9kg medball

100 burpees

400m Run together with 1 24kg KB

100 Box Jump overs 20′

200m Run together with 1 20kg DB

10 Rope Climbs

10 Stair runs 1 for 1 (5 each)

Note:

1) You have to complete all 100 reps before moving on to the next exercise

2) Only one person is allowed to perform reps at any given time.

Partner WoDs are going to make a more regular appearance on Saturday mornings again due to popular request so make sure to get up early and get your ass to the box.

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Coach will devise something to fit WoD

Snatch Balance (10 min to find 3RM ) Metcon (AMRAP – Rounds)

4 x 3min AMRAP

30 DU / 60 SU

6 DB Snatches 32.5/20kg (Right Arm)

6 Box Jumps 24/20′

6 DB Snatches (Left Arm)

1 min Rest between AMRAPs

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 10 min

1 Hang Clean – 1 Clean & Jerk

Metcon (AMRAP – Rounds)

10 Min AMRAP

5 Hang Squat Cleans 70/45kg

7 Bar-Facing Burpees

Metcon (No Measure)

Core Finisher:

3 Rounds

20 V-sit Twist

15 AB Mat Sit ups

10 lying Hollow rocks

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

10 min EMOM:

3 Deadlifts (65-75% of 1RM)

5 Burpees

Metcon (AMRAP – Rounds)

15 min AMRAP:

30 KB Swings 32/24kg

30 Handstand Push Ups

30 KB Goblet Lunges

30 Sit Ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

ON A RUNNING CLOCK

0:00 – 10:00

50 Burpees

25 SDHP 50/35kg

10:00 – 20:00

100 DU

30 S2OH 50/35kg

10 MU / C2B Pull ups

@ 20:00

20 HSPU / 40 HR push ups

30 Front Squats 50/35kg

40 Box Jumps Overs 24’/20′

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Front Squat (5 x 5 Start at 70% and build in weight) Metcon (AMRAP – Rounds)

5 min AMRAP:

5 Power Cleans 60/40kg

10 Burpees

– Rest 2 min –

5 min AMRAP:

5 Push Jerks 60/40kg

20 DU / 40 SU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

Spend 10 min Working on your Overhead Squat technique and efficiency.

Metcon (Time)

NANCY

5 Rounds For Time:

400m Run

15 Overhead Squats 42.5/30kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

12 min EMOM:

1st: 5-10 Strict Pull Ups

2nd: 5-10 Strict Ring Dips

Scale pull ups to bar rows or eccentric reps

scale dips to box dips or ring push ups

Metcon (AMRAP – Reps)

20 min AMRAP: Ascending Ladder

5-10-15-20 etc.

Wall Balls 9/6kg

KB Swings 24/16kg

Ab Mat Sit ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 14min

2 Hang Snatches – 1 Snatch

(Reset before the 1 Snatch)

Metcon (Time)

4 Rounds for Time;

200m Run

4 Power Snatch 60/40kg

8 Burpee Box Jumps 24/20′

12 T2B

1 min Rest

Hit every round hard!

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Deadlift (5 X 3) Metcon (Time)

HELEN:

3 ROUNDS FOR TIME:

400 M Run

21 KB Swings

12 Pull ups

Olympic Lifting comps she is representing NZ at. Amanda is in PNG right now.
Jump on the following website and get signed up and then make sure you pay your money into the Bank account you get emailed.

http://www.crossfitdunedin.co.nz/double-down-throw-down/

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Rounds)

8 min Ascending ladder:

2-4-6 etc.

Wall Balls

Burpees

– 2 min Rest –

6 min AMRAP:

20 Double unders

5 Power Cleans 70/45kg

– 2 min Rest –

4 min Tabata: 20 on / 10 off

Empty Barbell Thrusters 20/15kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

15 min EMOM:

0:00-5:00

3 Snatches

6:00-10:00

2 Snatches

11:00-15:00

1 Snatch

Note: Slowly build in weight over the course of 15 minutes

Metcon (AMRAP – Rounds)

9 min AMRAP:

5 Muscle Ups

20 Wall Balls

50 DU / 100 SU

If you don’t have muscle ups the coach will come up with an appropriate scaling option for you.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Front Squat (5 x 3 building in weight start at 85%) Metcon (AMRAP – Rounds)

10 min AMRAP:

12 double KB Front rack Lunges 16/12kg

10 double KB Russian swings

8 Box Jumps 30/24′

Metcon (Time)

Every 3 min for 12 min

400m Run

Note: Score is your slowest 400m effort

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

10 min EMOM:

1st: Free Standing handstand hold or partner assisted.

2nd: 1-5 Strict T2B into 5-10 Kipping T2B

Metcon (No Measure)

Every 2 in for 12 min:

5 Hang power cleans 70/45kg

10 Burpees

Scaling options:

1. The weight on the bar

and/or

2. The number of burpees to 7

Note: Go for Max Burpees on your last round

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

FOR TIME:

3 Rounds of:

10 Strict HSPU

10 Deadlifts 100/70kg

– 3 Min Rest –

2 Rounds of:

15 KB Swings 24/16kg

15 Burpees

15 K2E

– 2 min Rest –

1 Round of:

20 Front Squats 70/45kg

20 Push Ups

20 Box Jumps 24/20′

20 Wall Balls 9/6kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Split Jerk (10 min to find 1RM) Metcon (Time)

5 Rounds for time:

10 Push jerk 70/45kg

15 Pull ups

400m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Reps)

2 min Tabata:

Strict Pull Ups

level 1: strict c2b

level 2: strict pull up

level 3: Bar row

1 min Rest

2 min Tabata:

Strict Ring Dips:

level 1: strict

level 2: Ring Holds at lock out

level 3: Dip progression I.E. Bar or Box dips

No Bands for this part. Main goal is to find out where You need to improve. Be ready for homework:)

Metcon (AMRAP – Reps)

15 min AMRAP:

400m Run

20 DB Snatches 32/20kg

30 Burpees

40 DU

Metcon (No Measure)

Core Finisher:

2 min AMRAP:

10 Lying hollow rocks

roll over

10 reverse hollow rocks

roll back

straight into:

2 min AMRAP:

10 Jacknives

roll over

10 back extensions

roll back

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 Min for 12 min:

1 Clean – 1 Front Squat – 1 Jerk

(Build in weight)

Metcon (Time)

For Time:

9-6-3

Wall Balls 9/6kg

Power Clean & Jerk 50/35kg

1 min rest

9-6-3

Wall Balls 9/6kg

Power Clean & Jerk 70/45kg

1 min rest

9-6-3

Wall Balls 9/6

Power Clean & Jerk 90/55kg

If you need to scale take the weight right down I.E. 40/25 – 50/30 – 60/35 and work on good technique.

Don’t worry about what other people are lifting.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min Muscle up progressions:

Option 1:

If you have muscle ups work on efficiency of unbroken or tidy reps.

better looking reps are more efficient reps!

Option 2:

Go through the Pull Up and Dip homework the coaches gave you on monday:)

Metcon (Weight)

8 min EMOM:

1st: 10 KB Push Press (AHAP)

2nd: 5-10 Strict T2B or hanging knee raises

Straight into:

8 min EMOM:

1st: 10 KB Swings (AHAP)

2nd: 5-10 T2B or kipping knee raises

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Go as fast as possible and record your time for each segment.

Intensity is the focus today.

1km Run (AFAP)

2 min Rest

Metcon (Time)

50 Burpees

100 DU

2 min Rest

Metcon (Time)

1km Run (AFAP)

2 min rest

Metcon (Time)

50 Burpees

100 DU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 12 min:

1 Snatch – 2 Overhead Squats

Metcon (Time)

4 Rounds for time:

10 Deadlift 50/30kg

12 Push Press

14 Box Jumps 24/20′

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 14 min

1 Hang Snatch ' 1 Snatch ' 1 Overhead Squat

Metcon (Time)

12-9-6-3

Power Snatch 50/35kg

Bar facing burpees

-50 DU after each round-

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 14 min

1 Hang Snatch – 1 Snatch – 1 Overhead Squat

Metcon (Time)

12-9-6-3

Power Snatch 50/35kg

Bar facing burpees

-50 DU after each round-

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP ' Rounds and Reps)

15 min AMRAP:

400m Run

30 Wall Balls 9/6kg

15 Deadlift 100/70kg

-2 min Rest-

10 min AMRAP:

200m Run

5 MU / scale to: C2B or pull ups

10 Power Cleans 60/40kg

-2 min rest-

5 min AMRAP:

100m Run

10 T2B

10 KB swings 32/24kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

400m Run

30 Wall Balls 9/6kg

15 Deadlift 100/70kg

-2 min Rest-

10 min AMRAP:

200m Run

5 MU / scale to: C2B or pull ups

10 Power Cleans 60/40kg

-2 min rest-

5 min AMRAP:

100m Run

10 T2B

10 KB swings 32/24kg

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Back Squat (15 min to find 1RM) Metcon (Time)

For Time:

20 S2OH 60/40kg

40 Back Squats

100 DU

' 3 min Rest '

10 S2OH 60/40kg

20 Front Squats

50 DU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Back Squat (15 min to find 1RM) Metcon (Time)

For Time:

20 S2OH 60/40kg

40 Back Squats

100 DU

– 3 min Rest –

10 S2OH 60/40kg

20 Front Squats

50 DU

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

24 min EMOM:

1st: 5-10 Strict HSPU

2nd: 10 Hollow Rocks

3rd: 5 KB Cleans each arm 32/24kg

4th: 10 Box Jumps 24/20"ý

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

24 min EMOM:

1st: 5-10 Strict HSPU

2nd: 10 Hollow Rocks

3rd: 5 KB Cleans each arm 32/24kg

4th: 10 Box Jumps 24/20′

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Partner WOD

For Time:

500m Farmers carry 'Buy in"

2x32 / 2x24kg

60 Burpee over Box 24/20"ý

70 Wall Balls 9/6kg

80 Russian Swings 32/24kg

70 Wall balls

60 Burpees over Box

500m Farmers carry 'Cash out"

Work can be partitioned as needed

Note: During the Farmers carry one team member has to carry both KB at any given time. (Not 1 KB per team member)

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Partner WOD

For Time:

500m Farmers carry “Buy in”

2×32 / 2x24kg

60 Burpee over Box 24/20′

70 Wall Balls 9/6kg

80 Russian Swings 32/24kg

70 Wall balls

60 Burpees over Box

500m Farmers carry “Cash out”

Work can be partitioned as needed

Note: During the Farmers carry one team member has to carry both KB at any given time. (Not 1 KB per team member)

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 12 min

1 Clean ' 1 Front Squat ' 1 Jerk

' Build in weight '

Metcon (AMRAP ' Rounds and Reps)

9 min AMRAP:

6 Power Cleans 80/55kg

12 T2B

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 12 min

1 Clean – 1 Front Squat – 1 Jerk

– Build in weight –

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

6 Power Cleans 80/55kg

12 T2B

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (10 min to find 3RM) Metcon (Time)

1 KM Run

3 min Rest

Metcon (Time)

1 KM Run

3 min Rest

Metcon (AMRAP ' Rounds and Reps)

3 min AMRAP:

5 Deadlift 100/70

10 burpees

1 min Rest

Metcon (AMRAP ' Rounds and Reps)

3 min AMRAP

5 Deadlift 100/70

10 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (10 min to find 3RM) Metcon (Time)

1 KM Run

3 min Rest

Metcon (Time)

1 KM Run

3 min Rest

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

5 Deadlift 100/70

10 burpees

1 min Rest

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

5 Deadlift 100/70

10 Burpees

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 14 min

1 Power Snatch ' 1 Hang Snatch ' 1 Snatch

Metcon (Time)

4 Rounds for Time:

5 Power Snatches 60/40kg

10 Pull ups

20 Wall Balls 9/6kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 14 min

1 Power Snatch – 1 Hang Snatch – 1 Snatch

Metcon (Time)

4 Rounds for Time:

5 Power Snatches 60/40kg

10 Pull ups

20 Wall Balls 9/6kg

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Coach's Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min Muscle Up Practice

Go through the same progressions as last week and try to improve on them.

If you have muscle ups you have two options:

1: improve on your unbroken set of max muscle ups from last week

2: 10 min EMOM 1-5 Muscle Ups

Metcon (AMRAP ' Rounds and Reps)

20 min AMRAP:

400m Run

20 KB swings 24/16kg

20 KB Goblet Lunges

20 Box Jumps 24/20"ý

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min Muscle Up Practice

Go through the same progressions as last week and try to improve on them.

If you have muscle ups you have two options:

1: improve on your unbroken set of max muscle ups from last week

2: 10 min EMOM 1-5 Muscle Ups

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

400m Run

20 KB swings 24/16kg

20 KB Goblet Lunges

20 Box Jumps 24/20′

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Every 2 min For 10 min

100m Sprint

– Rest 2 min –

3 Rounds of:

10 Thrusters 50/35kg

10 T2B

– Rest 2 min –

3 rounds of

10 SDHP 50/35kg

20 Burpees

– Rest 2 min –

3 Rounds of

10 DB Snatch 32.5/20kg

30 DU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Back Squat (3 x 5 (use one heavy weight for all 3 sets)) Metcon (Time)

Nasty Girls:

3 Rounds for time

50 Air Squats

7 Muscle ups

10 Hang Power Cleans 60/40kg

Note: You will need a judge to get on the leader board

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 90 sec for 15 min (10 sets)

1 Snatch – 2 Overhead Squats

build in weight

Metcon (Time)

10-8-6-4-2

Power Snatch 60/40kg

Burpees

T2B

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Reps)

Handstand Push up Practice

5 min to find max deficit HSPU

– 1 min Rest –

3 min of max strict HSPU

– 1 min Rest –

1 min of max HSPU

If you can not yet perform this wod you will be practicing Handstand Holds push ups or progressions to improve your ability to be upside down.

Metcon (Time)

4 Rounds for time

400m Run

15 Deadlift 90/65kg

20 Wall Balls 9/6kg

40 DU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Reps)

4 rounds for Max Reps:

1st Round: 4 min Time Cap:

200m Run

15 Sit ups

Max KB Swings 24/16kg

– 2 min rest –

Metcon (AMRAP – Reps)

2nd Round: 4 min Time Cap:

200m Run

15 Sit ups

Max KB Goblet Squats 24/16kg

– 2 min Rest –

Metcon (AMRAP – Reps)

3rd Round: 2 min Time Cap:

100m Run

Max KB swings 24/16kg

– 2 min Rest –

Metcon (AMRAP – Reps)

4th Round: 2 min Time Cap:

100m Run

Max KB Goblet Squats 24/16kg

– 4 min Rest –

Metcon (No Measure)

Core Circuit Finisher:

3 rounds of:

10 Lying Hollow Rocks

10 Lying Arched Rocks

20 V-sit twist 15/10kg

RX plus Optional: add 10 GHD back extensions

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 90 sec for 15 min (10 sets)

1 Power Clean – 1 Clean – 1 Split Jerk

Build in weight

Metcon (Time)

For time:

10 Clean & jerks 60/40kg

15 Box Jumps 24/20′

20 HR Push ups

10 Front Squats

15 Box Jumps

20 HR Push ups

10 Push Jerks

15 Box jumps

20 HR Push ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Rounds)

15 min AMRAP: Partner WOD:

Partner A) 100 DU / 400 SU

Partner B) Max rounds of:

5 Wall Balls

10 burpees

15 KB SDHP 24/16kg

Keep changing over every time your partner hit 100 DU / 400 SU

Count your own rounds then add them up in the end. (Only full rounds count)

– 5 min Rest –

Metcon (Time)

For Time: Individual WOD:

200m Run

15 Plate G2OH 20/15kg

20 OH Lunges

30 DU / 120 SU

20 OH Lunges

15 Plate G2OH

200 m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Snatch (Testing Week is here. 20 min to find 1RM) Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 OHS 40/30kg

10 Burpees

Stick with the light weight and work on virtuosity!

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min Muscle up practice:

Level 1: 10 min EMOM 1-3 MU

Level 2: Turnover drills from last week

Level 3: Bodyweight pulling and pressing strength

Metcon (Time)

4 Rounds for Time:

50 DU / 100 SU

15 KB swings 24/16kg

20 Wall Balls 9/6kg

1 min REST

Max effort on each round

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Clean and Jerk (20 min to find 1RM) Metcon (Time)

For Time:

400m Run

10 C2B Pull ups

15 Push Jerk 60/40kg

400m Run

10 C2B Pull ups

15 Push Jerks

400m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min to practice T2B:

Level 1: 5 min EMOM of 10-15 T2B while improving movement efficiency

Level 2: Work on a tighter hollow rock and try to link tidy T2B

Level 3: work on Lying hollow rock / arched rocks and strict hanging knee raises and strict hanging straight leg raises

Note: Everyone will be taken through all levels to make sure you work at the right level for you.

I.E. Level 3 will be a great specific warm up for level 2 and so on.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 KB SDHP 32/24kg

9 Box jumps 24/20′

8 HSPU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Front Squat (20 min to find 1RM) Metcon (AMRAP – Reps)

9 min AMRAP:

100 m Run

3 Thrusters 40/30

100 m Run

6 Thrusters

100 m Run

9 Thrusters

etc.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

12 min EMOM

1st min: 5 Deadlift 100/70kg

2nd min: 10 Burpees

3rd min: 20 Walking Lunges

No more than 5 min Rest

Metcon (Time)

For Time:

800m Run

10 Deadlift 100/70kg

20 Burpees

40 Walking Lunges

800m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 12 min

3 Overhead Squats (from ground)

Metcon (Time)

4 Rounds for Time:

10 Strict Pull ups

20 Push ups

30 Air squats

(20 min Time Cap)

Scale pull ups and push ups to an option that allows you to perform 10 reps.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Reps)

4 min AMRAP:

Max DB Burpee over Box

20/15kg – 20′

– 2 min Rest –

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

12 Deadlift 80/55kg

12 HSPU

– 2 min Rest –

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200 m Run

8 Power Cleans 60/40kg

12 Burpees over bar

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min Muscle Up Practice

Level 1: 6 min EMOM 1-5 reps

Level 2: Turnover progressions

Level 3: Bodyweight Pulling and Pressing exercises to help with strength and body awareness

Back Squat (5 min warm up – 10 min to build to a heavy double)

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Partner Wod #1:

15 min AMRAP: 1 for 1 rounds of

3 Power Snatches 60/40

6 T2B

9 Front Squats

Incase of uneven levels of fitness choose a weight you can both use and increase intensity.

Only the COACH can decide if more than one barbell can be used for any part of this workout

Metcon (Time)

Partner Wod #2

4 x 400m Runs each

partner A runs

partner B rests

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Reps)

24 min EMOM:

30SEC WORK / 30SEC REST

1st: Wall Balls 9/6kg

2nd: Box Jumps 24/20′

3rd: Burpees

4th: Sit ups

Metcon (No Measure)

3 Rounds of:

1 min Prone Hold

20 V-Sit Twist 15/10kg

20 Jacknives

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

6 min Partner AMRAP: 1 for 1 round of

5 Deadlift 100/70kg

6 Burpees over Bar

-3 min Rest-

6 min Partner AMRAP: 1 for 1 round of

20 DU / 40 SU

10 KB Swings 24/16kg

-3 min Rest-

Partner WOD Complete:

800m Run Together

60 KB SDHP 24/16kg

60 Pull Ups

800m Run Together

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (4 X 8 at a challenging weight) Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

30 DU

15 T2B

10 DB Snatches 32.5/20kg

Scale T2B to a progression to keep intensity up.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 20 min

1 Clean & jerk

building in weight

Metcon (Time)

For time:

25-20-15-10-5

Wall Ballls 9/6kg

Burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

10 min to practice Muscle ups progressions

Metcon (No Measure)

21 min EMOM:

1st: 50 DU

2nd: 2-5 Muscle Ups

3rd: 5 Front Squats + 5 S2OH 60/40kg

Scale the MU to an appropriate progression or a pull up/push up combo

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Deadlift (4 x 8 at a challenging weight) Metcon (Time)

4 Rounds for time:

400m Run

10 L Pull Ups / Ring Rows

15 HSPU / HRPU

20 KB Goblet Lunges 32/24kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

15 min AMRAP:

10 Power Snatches 60/40kg

50 Air Squats

10 Box Jumps 30/24′

50 Push Ups

5 Min Rest

Metcon (Time)

3 x 800m Run

1 min Rest between efforts.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

In Teams of 3:

1000m Run Together (2 Block Laps)

300 DU / 600 SU

80 Hang Power Cleans 60/40kg

60 HSPU / HRPU

40 Box Jumps 24/20′

20 Rope Climbs

1000m Run Together (2 Block Laps)

All Reps can be partitioned as needed but you can’t jump between exercises.

I.E all 80 hang power cleans has to be completed before going to the 60 HSPU

Note: In case of uneven numbers Pairs will perform 70% of the reps.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

15 min to improve your Pull Ups

Level 1: find your 1RM Strict Pull Up

Level 2: Work through efficiency tips in kipping pull ups and try to perfect them

Level 3: Work on strength. Ring or bar rows

Coach will advise you what you should work on

-Then-

15 min to improve your BB Thruster

Level 1: Find your 1RM Squat Clean Thruster

Level 2 & 3: Work on positioning and efficiency in the thruster

Metcon (AMRAP – Reps)

3 Rounds for Max reps:

40 sec ON / 20 sec OFF

Thrusters 42.5/30kg

Pull Ups

The goal is virtuosity: Move Fast without loss of good form and hold full range of motion.

RX+ goal is to go unbroken through 40sec of work.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (4 x 8 at a challenging weight from the ground) Metcon (Time)

For Time:

15-10-5-10-15

Power Snatches 35/20kg

T2B

Squat Jumps

( Hit full extension off the ground )

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

Every 6 min for 30 min

400m Run

4 Muscle ups

12 S2OH 50/35kg

Scaling options:

A) Number of muscle ups

B) Burpee pull ups

C) Burpee Jumping Ring Pull Up – Lower the rings to suit

The goal should be to perform smooth unbroken sets with consistent times.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 90 sec for 15min (10 sets)

1 Snatch

Building in weight

starting at 70-80% of 1RM

Metcon (Time)

3 Rounds for Time:

20 Wall Balls 9/6kg

25 KB Swings 24/16kg

50 DU / 100 SU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Deadlift (4 x 8 Heavier than last week) Metcon (Time)

21-15-9

Deadlift 100/70kg

Box Jump 24/20′

HSPU / HRPU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

0:00-10:00

3 Rounds for Time:

8 Burpee over bar

9 C2B Pull ups

10 Push Press 40/30kg

12 Front rack lunges

10:00-20:00

3 Rounds for Time

100m Run

20 Wall Balls 9/6kg

20:00-Finish

3 Rounds for Time

200m Run

12 KB Swings 24/16kg

21 Push Ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (4 x 6 at a challenging weight) Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

7 C2B Pull ups

10 Front Rack Lunges 50/35kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 90 sec for 15 min

1 Power Clean – 1 Hang Clean – 1 Jerk

Building in weight

Metcon (AMRAP – Reps)

7 min Ascending Ladder

3 DB snatches Left arm 32.5/20kg

3 DB snatches Right arm

6 Wall Balls 9/6kg

3 DB snatches LA

3 DB snatches RA

12 Wall Balls

3 DB snatches LA

3 DB snatches RA

18 Wall Balls

etc

2 min Rest

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

30 DU / 90 SU

15 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

18 min EMOM

1st: 6 KB Swings 32/24kg

6 Box Jumps 24/20′

2nd: 12 T2B

3rd: 12 KB Goblet squats 32/24kg

Then 3 rounds for time

12 KB Swings

12 Box Jumps

6 T2B

6 KB Goblet squats

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Deadlift (4 x 6 at a challenging weight) Metcon (Time)

For Time:

800m Run

15 Deadlift 100/70kg

15 HSPU

400m Run

15 Deadlift

15 HSPU

800m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Back Squat (Find a heavy single in 12 min) Metcon (AMRAP – Reps)

Then

1 set of max reps at 75% of that weight

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

4 Muscle ups or 8 burpee pull ups

6 Power Snatches 60/40kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Fight Gone Bad Metric (AMRAP – Reps)

Three rounds of:

1 Minute at Each Station

Wall-ball Shots (Reps) 9/6kgs

Sumo Deadlift High-pull (Reps) 35kgs

Box Jumps 20″ (Reps)

Push-press (Reps) 35kgs

Row (Calories)

1-minute rest

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

5 Rounds for time

400m Run

21 KB swings 24/16kg

15 Box Jumps 24/20′

9 C2B Pull Ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (4 x 6 at a challenging weight from the ground) Metcon (AMRAP – Rounds and Reps)

5 x 3 min AMRAP:

20 DU / 40 SU “Buy In”

6 DB Deadlifts 2x20kg / 2x15kg

4 DB Hang Squat Cleans

2 DB S2OH

1 Min Rest

Note: You can tilt the DB forward to touch the ground during the Deadlifts. This will help keeping your back straight.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

Every 8 min for 32 min

400m Run

6 Muscle ups

18 Burpees over Bar

10 Front squats 80/55kg

Scale the MU to 8-12 Pull ups

WOD scenarios. You can expect a lot of fun a lot of heavy lifting (the best kind of lifting) a lot of banter with others and hitting new PR’s!

Get in contact with Tim Medlicott or Darryl Munro to organise yourself a spot in the next intake!

There is nothing more beautiful than a perfectly executed Olympic lift.

Strength Club is limited to 20 spots and they are filling fast so holler our and get your name down. The costs are as follows:
Member $160
Student Member $120
Non-Member $180
Student Non-Member $144

Email us on Support

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 90 sec for 12 min (8 sets)

2 Power snatches – 1 Snatch

Build in weight but start light

Metcon (Time)

For Time:

100 Unbroken Wall Balls 9/6kg

Every time you Break run 100m penalty.

ANY type of NO-REP or REST will constitute a break and you will have to run. Accuracy is key

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Deadlift (4 x 6 Heavier than last week) Metcon (Time)

For Time:

27-18-9

SDHP 40/30kg

T2B

Push Ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

0-10 mins

4 Rounds for time:

12 Wall Balls 9/6kg

9 KB Swings 24/16kg

6 HSPU/HRPU

10-20 mins

3 Rounds for time:

20 Box jumps 20″

10 Burpees

20-30 mins

2 Rounds for time:

200m Run

20 DU / 40 SU

15 Deadlift 60/40kg

10 Goblet squats 24/16kg

5 Pull ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (4 x 4 at a challenging weight) Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

50 DU / 100 SU

25 Power Cleans 40/30kg

15 HSPU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

4 Rounds for Time:

800 m Run

20 Wall Balls 9/6kg

20 KB Swings 24/16kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min of Muscle up or Pull up practice:

The coach will help you decide what you should work on.

What will help you the most with completing more RX wods?

Linking more pull ups might be better for you right now than trying to get a muscle up.

Back Squat (15 min to find a 3RM) Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 DB Thrusters (AHAP)

15 push ups

20 Sit ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

24 min EMOM:

1st: 8 C2B Pull ups & 4 Burpee over box 24/20′

2nd: 30 DU & 8 Push Jerk 50/35kg

3rd: 12 Front Squats 50/35kg

Talk to your coach about appropriate scaling options to make sure you get the most out of the workout

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min of Toe to Bar Practice:

The coach will help you choose the right option to attack this skill

Level 1: work on different variations and volume

Level 2: work on better technique

Level 3: work on progressions

IMPORTANT:

Make sure you come away with a couple of key points to work on during wods from now on.

Metcon (Weight)

15 min to build to a max weight of:

1 Hang Snatch – 1 Snatch

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

100 m Run

10 Alt. DB Snatches (AHAP)

10 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

4 Rounds for Time:

800m Run

15 Power Cleans 60/40kg

25 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (4 x 4 at a challenging weight From the ground) Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 Overhead Squats 40/30kg

14 T2B

-3 min Rest-

4 min AMRAP:

4 Overhead Squats 40/30kg

8 T2B

Hit Both AMRAPs with maximum intensity. The goal should be unbroken rounds. Smooth is Fast

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

On 3-2-1 Go Begin:

75 Wall Balls 9/6kg

At 5 min begin

10 min EMOM:

odd: 8-12 C2B Pull ups

Even: 10-15 Burpees

At 15 min Begin

75 Wall Balls 9/6kg

At 20 min Begin

10 min EMOM:

Odd: 50 DU

even: 10-15 KB swings 24/16kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 16 min

1 Hang Clean – 1 Clean – 1 Jerk

Build in weight

Metcon (Weight)

Every 2 min for 8 min

4 Deadlift 75-85% of 1RM

Metcon (Time)

Every 3 min for 12 min

400m Run

Max effort

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min to practice Handstand Push ups or progressions

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Power Snatches 40/30kg

20 Push ups

30 Sit ups

40 Air squats

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

In Teams of 3 Complete for Time:

1000m Run Together

50 Wall Climbers

60 Power Cleans at 60/40kg

70 Pull ups

80 Front Squats 60/40kg

90 Sit ups

1000m Run Together

Only one person can perform reps at a time and you need to follow the sequence of exercises.

Team up with people around your own level to make sure you only need one barbell.

Go The Mighty All Blacks!

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

15 min to build to a heavy weight of:

1 Snatch – 2 Overhead Squats

Metcon (AMRAP – Reps)

9 min AMRAP:

200m Run

100 Double Unders

Max Burpees in remaining time

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

5 Rounds for time:

600 m Run (3 x 200m)

20 KB swings 24/16kg

20 Sit ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

8 min EMOM:

8 Power Snatches 35/25kg

8 Pull Ups

2 min Rest

8 min EMOM:

7 Thrusters 35/25kg

7 T2B

2 min Rest

8 min EMOM:

6 Deadlift 35/25kg

6 Hang power Cleans

6 S2OH

Do Not Drop the Barbell

Take care of the 5kg plates

Scale to make sure you don’t miss any reps or rounds

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Back Squat (20 min to find 5RM) Metcon (AMRAP – Reps)

12 min Tabata:

Push Ups

Air Squats

DB Snatches 32.5/20kg

Try to keep reps consistent

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min on Muscle up progressions or pull up progressions

coach will help decide which is more beneficial

Metcon (Time)

3 Rounds for time:

20 HSPU

20 Deadlift 80/55kg

400 m Run

20 Burpees

20 Walking lunges

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

For Time:

500m Run

21 Overhead Squats 40/30kg

21 T2B

21 Wall Balls 9/6kg

1000m Run

21 Overhead Squats

21 T2B

21 Wall Balls

500m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

4 Rounds for Time

500m Run

20 Double KB Thrusters 16/12kg

20 Burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Weight)

Every 2 min for 20 min

1 Snatch

Build to a new 1RM

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Power Snatches 50/35kg

10 S2OH

15 Box Jumps 24/20′

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Reps)

12 min EMOM:

1st: max Power Cleans 60/40kg

2nd: max T2B

3rd: Rest

Your score is Lowest number of power cleans in a min + Lowest number of t2b in a min.

4 min Rest

Metcon (Time)

Every 3 min for 12 min

400m Run

Max Effort

Score is slowest time for 400m

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Front Squat (15min to find 1RM) Metcon (Time)

20-1

Wall Balls 9/6kg

Burpees

30min time cap

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

3 MU

6 Overhead Squats 60/40 kg

9 HSPU

30 DU

200m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

For Time:

500m Run

30 Power Cleans 60/40kg

500m Run

30 Front squats

500m Run

30 Deadlift

500m run

30 S2OH

500m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Overhead Squat (TESTING: 20 min to find 1RM) Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 Power Snatches 40/30kg

30 DU / 90 SU

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

4 Rounds for time:

400m Run

5 rounds of

5 Pull Ups

10 Push Ups

15 Air Squats

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

Every 6 min for 36 min

600m Run (1 x 400m + 1 x 200m)

8 Power Cleans 80/55kg

14 T2B

*If 80/55kg is above 70% of your 1RM scale the weight down to approximately 70% to keep good mechanics.

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min HSPU Practice

Work on efficiency or progressions

Metcon (AMRAP – Rounds and Reps)

15 min Ascending Ladder

5-10-15 etc.

HSPU

Box Jumps 24’/20′

Rest 2 min exactly

Metcon (Time)

40-30-20 For Time

DU

Lunges

Sit Ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (No Measure)

15 min to practice

Muscle Ups/Progressions or

Pull ups

Metcon (Time)

For Time:

3 Rounds of:

7 Deadlift 120/90kg

7 Muscle Ups

then

3 Rounds of:

21 Wall Balls 9/6kg

21 KB swings 24/16kg

then

200m Farmers Carry 2×24/16kg

30 Burpees over bar

3 Muscle ups

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

For Time:

Buy in

1000m Run

4 Rounds of:

20 Burpees

20 DB Snatches 20/15kg

40 Sit ups

40 Air Squats

60 DU

Cash Out

1000m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

3 Rounds for Time:

400m Run

50 DU

40 Goblet Squats 24/16kg

30 Push ups

20 Pull ups

10 Clean & jerks 60/40kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

If you completed Monday 19th wod RX in under 35min Try this version.

Version 1:

4 Rounds for time of:

400 min

3 rounds of:

5 HSPU

10 Pistols

15 Pull ups

If you struggled or if you needed to scale the wod have another go today and try to improve your score

Version 2:

4 Rounds for time of:

400m Run

5 rounds of:

5 Pull ups

10 Push ups

15 Air squats

Note: You can only do version 1 if you can do it RX. No exceptions

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Back Squat (3 x 3 Building in weight) Metcon (Time)

27-21-15-9

Thrusters 40/30kg

Bar facing burpees

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Every 5 min for 30 min

100m Run

30 DU

15 Wall Balls 9/6kg

10 Ring Dips

100m Run

CrossFit Dunedin CrossFit North D – CrossFit

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Warm-up Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon Metcon (AMRAP – Reps)

Two Rounds of:

5 Mins of Burpees

4 Mins of DU’s

3 Mins of KB Swings 24/16kgs

2 Mins of HSPU

1 Min of Muscle-Ups

5 Mins of Rest

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

400m Run

2 Rope Climbs

10 Box jumps 24/20′

10 T2B

20 Plate OH walking lunges 20/15kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Metcon (Time)

Kelly:

5 Rounds for time:

400m Run

30 Box Jumps 24/20′

30 Wall Balls 9/6kg

CrossFit Dunedin CrossFit North D – CrossFit

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Coach’s Choice (No Measure)

Coach will devise something to fit WoD

Deadlift (20 min to find your new 1RM) Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 DB Snatches 32.5/20kg

30 DU

10 Burpees