Tuesday 31st December, 2013

A) Strength:
Strict press
3x8

B) Conditioning:
5 Rounds for time:
20 Kettlebell Swing
20 Box Jumps
20 Push ups

Monday 30th December, 2013

A) Strength:
Back Squat
4x8

B) Conditioning:
10min AMRAP:
15 Thrusters 50/35kg
15 Pull ups

*Do you absolute BEST to RX this weight or go as close as physically possible!!!
**Do not forget to check the timetable again for this week... Back to normal next week.

Saturday 28th December, 2013

There is a individual WOD and also a Pairs WOD programmed for today...

Depending on numbers i will choose what we do in the morning.

Ohhh the unknown!

Friday 27th December, 2013

A) Strength:
Thruster
3x5
Overhead Squat
3x5 5

B) Conditioning:
20 Kettlebell Swings 32/24kg
25 Pull Ups
30 Wall ball 10/6kg
40 Burpees

Wednesday 25th December, 2013

MERRRY CHRISTMASSS !!!!


We are closed, go spend time with family and friends.

Tuesday 24th December, 2013

A) Conditioning:
In Teams of 4:
complete 2 rounds for time of
2000m Row (250m at a time)
800m Run (as a team)
80 Thrusters 40/30kg
80 Power Cleans kg 40/30kg
800m Run (as a team)
20 Burpee over box (24″ – one person at a time)

Monday 23rd December, 2013

I AM BACK !!!

A) Conditioning:

As Far As Possible in 7mins
3 – 6 – 9 – 12….

Power Snatch

Burpees

B) Strength:

Back Squat

5 x 7

Saturday 21st December, 2013

A) Conditioning:


“Willy” – In teams of 2 complete
3 Rounds for time of

800m Run (run together)

10 Front Squats(70/45kg – No Rack)

200m Run (run together)

22 Chest to Bar

400m Run (run together)

24 KB Swings (32/24kg)

Friday 20th Decemeber, 2013

A) Strength:

12mins to accumulate:

100 Pull Ups
*As little sets as possible



B) Conditioning:


“Grace”

30 C&J’s @60/40kg



or



“Isabel”

30 Snatches @60/40kg

Thursday 19th December, 2013

A) Strength:

- Back Squats 
10 x 2

*As heavy as possible
 
- EMOTM for 10 mins

3 Position Clean 
(High, Low and Floor)



B) Conditioning:
5min ME Burpee Box Jumps 24/20"

Wednesday 18th December, 2013

A) Strength:

EMOTM 7mins

3 Deadlifts 

3 HSPU



B) Conditioning:

4 Rounds:

7 Hang Power Cleans 60/40kg

4 S2OH 60/40kg

Tuesday 17th December, 2013

A)Strength:

Front Squat

10x3 AHAP



B) Conditioning:
(not for time, accumulate in any way)

50 Pistols

75 Barbell Rows

100 Tricep Pulldowns

Monday 16th December, 2013

A) Strength:

4 Rounds

5 Strict Press

5 Push Press

5 Push Jerk 



B) Conditioning:

AMRAP 15min

5 Burpees
10 Pull Ups
15 Sit-ups
20 Squats
Run 200m

Saturday 14th December, 2013


A) Conditioning:


Teams of 3, complete the following for time:

3600m Row (4 x 300m p.p.)

300 Double Unders (100 p.p.)

180 Wall Balls (60 p.p.)

60 Burpees (20 p.p.)

1800m relay run  (3 x 200m p.p.)

Friday 13th December, 2013

A) Strength:

Tabata:

Banded Row

Tricep Pull Down

Plank Hold



B) Conditioning:

3 Rounds for time
400m Run

5 HSPU

10 Toes to Bar

15 Air Squat

Thursday 12th December, 2013

A) Strength:

Front Squat

7x2



B) Conditioning:

For time

30 Overhead Squats 50/30kg

30 Sit Ups

20 Power Snatch 50/30kg

20 Sit Ups

10 Snatch 50/30kg

10 Sit Ups

Wednesday 11th December, 2013

A) Strength:

Strict Press

5x3 AHAP



B) Conditioning:

6 Rounds for time:
400m Run

10 T2B
10 Burpees

5 Pull Ups

Tuesday 10th December, 2013

A) Strength:

EMOTM 10mins

2 Hang Squat Clean



B) Conditioning:

AMRAP in 15mins
9 Deadlifts 100/70kg

12 Hand Release Push Ups

15 Over Box Jump 24/20"

Monday 9th December, 2013

A) Strength:

15mins to build to a 3RM
T&G Power Clean





B) Conditioning:

5 Rounds:

Run 400m

20 Ab Mat Sit Ups

Friday 6th December, 2013

A) Strength:

20mins to est heaviest

1 Power Clean + 1 Hang Clean

B) Conditioning:

3min ME Burpees

Then

AMRAP 6min:

5 KB Swing 24/16kg

7 Wall Balls 10/6kg

Then

2min ME Burpees

Thursday 5th December, 2013

A) Strength:

EMTOM 10mins:

2 Front Squats

B) Conditioning:

For time:

5 Thrusters 50/35kg

10 Box Jumps 24/20"

10 Thrusters

10 Box Jumps

15 Thrusters

10 Box Jumps

20 Thrusters

Wednesday 4th December, 2013

A) Strength:

15min to achieve T&G 2rm

Power Clean

B) Conditioning:

'Elizabeth'

21-15-9

Power Clean 60/40kg

Ring Dip

C) Finisher:

 = )

Tuesday 3rd December, 2013

A) Strength:

EMOTM 7mins:

2 Front Squats

5 Back Squats

*Chose your own weight

B) Conditioning:

'Chelsea' (Modified)

EMOTM 20min:

5 Pull Ups

10 Push Ups

15 Air Squats

Monday 2nd December, 2013

A) Strength:
EMOTM 7mins:
5 Push Press (Chose own weight)7
Push Ups

B) Conditioning:
4 Rounds for time:
5 Deadlifts 60/35kg
5 Hang Power Cleans 60/35kg
5 Deadlifts 60/35kg
10 Burpees
Run 200m

Saturday 30th November, 2013

A) Strength:
15min to build to a 5rm Deadlift

B) Conditioning:
Run 800m
5 KB Swings 24/16kg
5 Burpees
10 Air Squats
Run 400m
10 KB Swings 24/16kg
10 Burpees
20 Air Squats
Run 200m
20 KB Swings 24/16kg
20 Burpees
40 Air Sqauts

Friday 29th November, 2013

A) Strength:
5 Rounds:
5 Strict Press + 5 Push Press
*Heavy as possible.

B) Conditioning:
12min AMRAP:
6 Power Cleans 50/35kg
8 Over Bar Burpees
10 Pull Ups

Thursday 28th November, 2013

A) Strength:
Front Squat / Back Squat
4 x 6/3 @80%

B) Conditioning:
21-15-9
KB Swing 24/16kg
Ab Mat Pull Up

Rest 2mins

Run 800m

Wednesday 27th November, 2013

Strength / Conditioning:

“Bear Complex”

5 rounds of 7 sets of the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press.

You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round. DO NOT REST MORE THAN 3 MINUTES BETWEEN ROUNDS. 30 minute cap on this .

Tuesday 26th November, 2013

A) Strength:
 4xME Strict C2B Pull Ups
* :90 rest.

Conditioning:
2 rounds of:
5 Deadifts 120/70kg
10 HSPU
15 Box Jump 30/24"
20 T2B
25 Burpees

Monday 25th November, 2013

Strength: 15 min to establish a 5RM back squat

Conditioning:
4 rounds, EACH for time of:
500m Row @100%
15 Push Press 60/40kg

Saturday 23rd November, 2013

Hi Guys,

Dont forget tomorrow is our Christmas Party / Sean & Trines going away at Newport Arms, it will be starting at 1pm and we will stay there majority of the afternoon / night.

Also for training we are combining both Level 1 and Level 2 at 8am for a big team workout... Please make the effort to get out of bed and train with people that you might not always get the chance to.

Would love a huge turnout guys :)

Extra points if you dress up in Christmas Gear!

 

Friday 22nd November, 2013

A) Strength:
A) 7×3 Push Jerk – heaviest possible. (3RM)
B) :30 ME deficit pushups 20/10Kg Plates
Beginner: Hang clean technique or 3×5 DL, 3×5 Push Press – 5-10# heavier than last week.

Conditioning:
15 minute AMRAP:
2 Wall Walks
4 Hang Cleans 70/50Kg
8 T2B

Thursday 21st November, 2013

Strength:
Low Hang Snatch (2″ from floor)
7×1
*Beginner:
3×5 Overhead Squat.

Conditioning:
5 rounds for reps of:
40 sec. ME Burpee over-the-box jumps 24/20"
20 sec. Rest
40 sec. ME KB Swings 24/16kg
20 sec. Rest
40 sec. ME Ab-Mat Situps
20 sec. Rest
40 sec. ME Barbell hold OH 60/40kg
20 sec. Rest

Wednesday 20th November, 2013

Strength:
3×3 Snatches + OHS@80% of 1RM
(Complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
Beginners: Work to heavy triple of Hang PS or OH Squat.

Conditioning:
3 Rounds:
20 DU's (80 singles)
10 Overhead Squats 40/30kg
-then-
3 Rounds:
20 DU's
10 Power Snatch 40/30kg
-then-
3 Rounds:
20 DU's
10 Thrusters 40/30kg

Tuesday 19th November, 2013

Strength:
Make up day, choose a strength that was missed.
Beginners:15 min to work on heavy hang clean plus push jerk.

Conditioning:
AMRAP 12min:
5 HSPU
20 sit-ups
10 Power Cleans 60/40kg

Monday 18th November, 2013

Strength:

15 mins to establish a heavy single of the following complex: 

2 Hang Cleans + 2 Jerks

Conditioning: 

1000m Row / 1000m Run

-rest 3 min then…

7 rounds of:

7 Push Jerks 60/40kg

7 T2B

Saturday 16th November, 2013

A) Conditioning:
"Nutts"

For time:
10 Handstand Push Ups
15 Deadlift 115/80kg
25 Box jumps 30/24"
50 Pull Ups
100 Wall Balls 10/6kg
200 Double Unders
Run 400 meters with a 20/10kg plate

Lots of scaling options here guys... But anyone brave enough to tackle this will be rewarded!

Friday 15th November, 2013

Strength:
a) Snatch-Grip dead lifts 6x4, heaviest possible.
b) :30 sec hollow hold.

Conditioning:
Scaled “Klepto”
4 rounds:
18 Box Jumps 24/20″
15 Burpees
11 Squat Cleans 65/40kg

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Thursday 14th November, 2013

Strength:
A) Push Press 6×4 – heaviest possible.
B) HS Hold :30 sec

Conditioning:
Perform 100 AKB swings
*EMOM perform 5 strict pullups, 5 push-ups

Wednesday 13th November, 2013

Strength:
15 minutes to establish a max 3 Position Clean (Floor, Hang, Hip) + Jerk

Conditioning:
3 rounds for time of:
50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 50/35kg

Monday 11th November, 2013

Strength:

4 Rounds:

5 Front Squat - 10 Back Squat

 @70% of 1rm Front Squat

Conditioning:

3 Rounds:

Run 400m

10 Hang Power Cleans 50/35kg

10 T2

Saturday 9th November, 2013

Strength:
15 minutes to find 1RM hang snatch (top of knee)

Conditioning:
“Why Not Be Chipper”
15 Power Cleans 65/45kg
20 T2B
25 Wall Balls
15 Power Cleans 65/45kg
20 Ring Dip
25 Pullups
15 Power Cleans 65/45kg
20 HR Pushups
25 2-fer lateral hops
15 Power Cleans 65/45kg
20 Med-ball Situps
25 KB Swings 24/16kg

Friday 8th November, 2013

Strength:
15 minutes to establish a 1RM 3 Position Snatch (Floor, Hang, Hip)
*Beginner: Work technique in all positions or perform 10×3 OHS

Conditioning:
3 rounds for reps of:
5min AMRAP
10 push press 60/40kg
20 Ball Slams
30 Double-Unders
*Rest 1min

Thursday 7th November, 2013

Strength:
7 x 2 High Bar Back Squat
*3 second pause at the bottom of each squat.

Conditioning:
5 rounds
10 Burpees
20 K2E
20 Barbell Squat Jumps 20/13kg

Wednesday 6th November, 2013

Strength:
15 minutes to find 1 RM Push Jerk from a rack.

Conditioning:
4 rounds for time:
7 Wall Walks
14 Lateral Box Jumps (touch on top) 24/20″
21 Wall Balls 10/6kg

Tuesday 5th November, 2013

Strength:
15 minutes to establish a 1RM Hang Clean & Jerk.

Conditioning:
3 Rounds of
1:00 ME Row (for calories)
1:00 ME Front Squats 40/30kg
1:00 ME Pullups
1:00 UB Handstand Hold
1:00 Rest

Monday 4th November, 2013

Hi Guys,

Classes for today will be:
6am , 7am & 9:30am

Judging from this afternoon there wasnt much interest in opening up in the afternoon.

If you would like to train you will have to message me (on my phone) with what class you would like to do? If i get enough interest i am happy to open = ) 

Strength:
15 minutes to establish a 5RM OH Squat (from floor)

Conditioning:
For time:
21 Thrusters 60/40kg
800m Run
15 Thrusters 60/40kg
400m Run
9 Thrusters 60/40kg
200m Run

Saturday 2nd November, 2013

Strength:
Back Squat
1X5@60%
1X5@70%
2X5@75%
*rest exactly 2:00

Conditioning:
20min AMRAP:
10 Thrusters 30/20kg
15 Pull Ups
20 Box Jumps 24/20"
15 T2B
10 KB Swings 32/24kg

Friday 1st November, 2013

Strength:
15 minutes to establish a 1RM of the following complex:
Power Clean + Front Squat + Hang Power Clean

Conditioning:
Run 800m
30 Chest to Bar
Run 400m
40 Push Press 50/30kg
Run 800m

Thursday 31st November, 2013

A) Strength:
BTN Snatch Push Press
4x5

B) Conditioning:
50 KB Swings 24/16kg
then
3 Rounds:
10 Strict Pull Ups
9 Front Squats 40/30kg
20 Burpees

Wednesday 30th October, 2013

Strength:
15 minutes to establish a 1RM  2 x Hang Clean + 1 Jerk

Conditionig:
5 rounds for Reps and Total Working Time of:
30 seconds ME Jumping Lunges
Run 400m (all out)

*Rest after rounds
1)1:00
2)1:00
3)0:30
4)0:30

Tuesday 29th October, 2013

Strength:
15 minutes to establish a 3RM Hang Snatch (top of knee).

Conditioning:
45 T2B
-then-
3 rounds of:
15 Deadlifts 60/40kg
15 Back Squats 60/40kg (from floor)

Monday 28th October, 2013

Strength:
None

Conditioning:
“Gallant” (Modified)
Run 800m with a 10/6kg medicine ball
60 Burpee pull-ups
Run 400m with a 10/6kg medicine ball
30 Burpee pull-ups
Run 200m with a 10/6kg medicine ball
15 Burpee pull-ups

*U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.
He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Saturday 26th October, 2013

This gonna be FUN !!!

A) Conditioning:

Continuously running clock...
0 - 5min
AMRAP
5 Deadlifts 100/70kg
10 Over Bar Burpees
5-10min
Run 800m
*Rest remaining time
10-13min
Max Wall Balls 10/6kg
13-16min
Run 400m
16-20min
AMRAP
30 Walking Lunges
10 Pull Ups
20-25min
Run 800m
*Rest remaining time
25-30min
20 Push Ups
40 Sit Ab Mat Sit Ups

Friday 25th October, 2013

Strength:Front Squat:
1X5@60%
1X5@65%
2X5@70%
*Superset with 10 Pull Ups

Conditioning:
5 Rounds:
12 Box Jumps 24/20"
15 KB Swings 32/24kg
Run 200m
10 Burpees

Thursday 24th October, 2013

Strength:
15 minutes to work up to near maximal Push Press + Push Jerk + Split Jerk.

Conditioning:
12 minute AMRAP:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 16/12kg
20 T2B
20 (steps) Single Arm KB Overhead Walking Lunges (left) 16/12kg
20 Push Press 40/30kg

*Can use Dumbells, plates etc etc for that walking lunge weight.

Wednesday 23rd October, 2013

Strength:
Back Squat
1X5@60,
1X3@70%,
1X2@80%,
1X2@90%,
1X1@95%

Conditioning:
EMOTM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete
ME Double Unders

Tuesday 22nd October, 2013

Strength:
Find 1RM Dead Lift

Conditioning:
“DT”
5 rounds:
12 Dead Lift
9 Hang Power Cleans
6 Push Jerks 70/50kg

Monday 21st October, 2013

Strength:
Find 1RM Overhead Squat
Then
Find MAX REPS pullups (only 1 shot)

Conditioning:
“Nancy”:
5 Rounds:
Run 400m
15 Overhead Squats 40/30kg

Saturday 19th October, 2013

DO NOT MISS THIS ONE GUYS !!!

Strength:
Find 1RM Front Squat

Conditioning:
“Fran”
21-15-9
Thrusters 42.5/30kg
Pull Ups

Friday 18th October, 2013

Strength:
Find 1RM Press.
Then Find 1RM Pull Up

Conditioning:
“Annie”
50-40-30-20-10
D.U's
Ab Mat Sit Ups.

-Rest 5 minutes.

Grace or Isabel (choose)
30 C&J or Snatch 60/40kg
*Time should be under 6-7 min. Scale properly.

Thursday 17th October, 2013

Strength:
Find 1RM Back Squat

Conditioning:
“Helen”
3 Rounds:
Run 400m
21 KB Swings 24/16kg
12 Pull Ups

Wednesday 16th October, 2013

A) Strength:

10min to build to 

3rm Strict Press

Then

5x3 @85%

B) Conditioning:

3 Rounds:

10 Push Press 50/35kg

15 Pull Ups

Run/Row 800m

Tuesday 15th October, 2013

Strength:
Deadlift:
5x3
*No percentages today, as heavy as possible.

Conditioning:
“The Chief”
AMRAP 3min:
3 Power cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.

*Repeat for a total of 5 rounds.
**Score is number of COMPLETED rounds in total.

Monday 14th October, 2013

Strength:
Front Squat
Build up to a 3RM
then
3sec Pause Front Squat
3×3 80%

Conditioning:
500m row
50 thrusters 20/13kg
50 burpees
800m run

*Conditioning will run in heats of 3 people, they will start every 2:15min.

Saturday 12th October, 2013

A) Conditioning:

In Pairs Complete:
4 x 400m Relays (2each)
50 KB Swings 24/16kg (KB can not touch the ground at all)
60 Pull Ups *both may work at same time
70 Burpees *Only 1 person at a time
60 Toes 2 Bar *both may work at same time
50 KB Swings 24/16kg (KB can not touch the ground at all)
1 x 800m Run together with 1x20kg plate

Friday 11th October, 2013

Strength:
Build up to:
1 Turkish Get Up on each arm.
*Heavy.
**Quality and slow movement.

Conditioning:
15 Power Clean & Jerk 60/40kg
100 D.U's
10 Clean & Jerk 60/40kg
75 D.U's
5 Clean & Jerk 60/40kg
50 D.U's

Thursday 10th October, 2013

Strength:
Back Squat 5×5 @ 80%
*Then no rest...
5x6 Chest-To-Bar Pull Ups
*Rest 60secs
**Have to be unbroken
*** If 5×6 chest-to-bar is easy, scale up, but make sure that you are able to keep your sets smooth and unbroken.

THEN

Push Press 3×5 @ 80%
Superset with
12 T2B/Knee Tucks
*Rest 60secs

Conditioning:
8min AMRAP:
3 Deadlifts 100/70kg
6 Muscle-Ups or 12 Pull Ups
15 Wall Ball 10/6kg

Wednesday 9th October, 2013

A) Strength:
Deadlift:
Build up to a T&G 3RM

B) Conditioning:
4 Rounds:
6 Squat Clean Thrusters 55/35kg
12 Bar Facing Burpees
Run 400m

Tuesday 8th October, 2013

Strength:
A)
Push Press
3×5 @85%
*rest 60seconds
B)
Strict Pull Ups
3×10
*(Use appropriate band to get all reps Unbroken or use Weight if it is to easy)
**rest 60 seconds

B) Conditioning:
AMRAP 12min:
10 Overhead Squats 40/20kg
20 T2B / Knee Tucks
30 Double Unders / 60 Singles

Thursday 3rd October, 2013

A) Strength:
EMOTM 10mins:
1 Power Clean
1 Hang Power Clean
1 Shoulder to Overhead

B) Conditioning:
12min AMRAP:
20 Wall Balls
10 Deadlifts 70/45kg
20 AB Matt Sit Ups

Wednesday 2nd October, 2013

A) Mobility:Extended Mobility Session

B) Conditioning:
2 Rounds:
200m Run
20 Push-ups
400m Run
20 Pull-ups
400m Run
20 Toes-to-bar
200m Run
20 Pistols

Tuesday 1st October, 2013

A) Strength:
Behind Head Strict Press
4x8
Ring Row
4x10

B) Conditioning:

3 Rounds:
40s Max Effort Burpees
*Rest 3mins

3 Rounds:
40s Max Effort Thrusters (35/25kg)
Rest 4mins

Monday 30th September, 2013

A) Strength:

Back Squat

20mins to build to a 5rm

B) Conditioning:

12min AMRAP:

10 Ground to Overhead 60/40kg

5 Over Bar Burpees

10 Pull Ups

5 HSPU 

The most suited couple I have met so far... Congratulations on an absolutely amazing day! 

Saturday 28th September, 2013

A) Strength:
EMOTM 8mins:
2 Power Cleans + 5 Burpees

B) Conditioning:
For time:
20 Deadlifts 80/55kg
30 Sit Ups
40 Push Ups
Run 800m
40 Pull Ups
30 Toes 2 Bar
20 Deadlifts 80/55kg

Friday 27th September, 2013

It is Sean and Trines wedding day today... From everyone at Bodhi we wish you the most amazing day and all the best for the rest of your lives together!!!

A) Conditioning:
'Kelly':
Five rounds for time:
Run 400 meters
30 box jump 24/20"
30 Wall balls 10/6kg

*25min cut off...

WALL BALLS AGAIN?!?!?!       Yes...

Thursday 26th September, 2013

A) Strength:
20min Snatch Practice.
*If you are confident with Snatch Technique then build to a Heavy double.

B) Conditioning:
5min AMRAP:
10 Wall balls
10 Burpees

REST 1min

5min AMRAP:
10 Pull up
Bear Crawl 20m

Wednesday 25th September, 2013

A) Strength:
Strict press
4x8

B) Conditioning:
Run 400m
THEN
3 Rounds for time of,
25 Kettlebell swings 24/16kg
Run 200m with Wall Ball 10/6kg

Tuesday 24th September, 2013

A) Strength:Power Clean
4x3 @80%

B) Conditioning:
5 Rounds:
Run 400m
15 Thrusters 40/30kg
15/10/5 Pull-Ups

Monday 23rd September, 2013

A) Strength:
Back Squat
4x3 @80%

B) Conditioning:
6 Rounds
3 Power Cleans 60/45kg
10 Burpees

Friday 20th September, 2013

A) Strength:
Hang Squat Clean
4x3 @85%

B) Conditioning:
4 Rounds:
10 Front Squats
Run 400m

Thursday 19th September, 2013

A) Strength:
Power Clean and Jerk
3x3

B) Conditioning:
10min AMRAP:
9 Squat Clean Thrusters
15 Pull Ups
21 Burpees

Wednesday 18th September, 2013

A) Strength:
Back Squat:
20min to find 5RM

B) Conditioning:
AMRAP 12min:
10 Deadlift 50/35kg
10 Knees to Elbows
50 Squats

Tuesday 17th September, 2013

A) Strength:
15min to Establish 5RM Strict Press

B) Conditioning:
As many reps as possible in 20 minutes of:
5 Supine Ring Rows
10 Ring Dips
Run 400m

Monday 16th September, 2013

A) Strength:
Back Squat
5x5 @90%

B) Conditioning:
EMOTM for 10 Minutes from racks or ground:
6 Push Press @ 70%
30 Double Unders

Saturday 14th September, 2013

B) Conditioning:
With a partner complete 4 Rounds, as many reps as possible in 1 minute per station:
Rope climbs
Power clean 52.5/35kg
Pull-ups
Push Press 52.5/35kg
Double-unders

*Sub Rope Climbs for Pull Ups if needed.

Friday 13th September, 2013

A) Strength:
Push Press
5x5 @90%

B) Conditioning:
Choose between;-
5x400m Row
5x400m Run
*You can alternate with a partner if you chose.

Thursday 12th September, 2013

A) Strength:
Power snatch
3 – 3 – 3 – 3 – 3

B) Conditioning:
21 – 15 – 9
Power snatch, 65% of 3RM
T2B
Burpees

Wednesday 11th September, 2013

A) Mobility:
20mins of Mobility

B) Conditioning:
As many rounds as possible in 20 minutes:
400m run 10
Deadlifts 60/45kg

Tuesday 10th September, 2013

A) Strength:
Snatch balance
2 – 2 – 2 – 2 – 2

B) Conditioning:
As many reps as possible in 1 minute of Wall Balls 10/6kg
1 min rest
As many reps as possible in 1 minute of Wall-balls 10/6kg
1 min rest . . .
Continue until 150 wallballs are completed for time.

Monday 9th September, 2013

A) Conditioning:
Back Squat
3x5 @ 75%

B) Conditioning:
2 rounds for time:
30 KB Front Squats 24/16kg
Run 800m

Saturday 7th September, 2013

A) Conditioning:

In Pairs Complete:
50 KB Swings 32/24kg
*Partner holding Barbell in the top of Deadlift Position 90/60kg
100 Push Ups
*Partner holding top of Push Up position
800m Run (Together)
100 Wall Balls 10/6kg
*Parnter holds Handstand
50 Burpees
*Partner hangs from Pull Up Bar
400m Run (Together)

Day 5 Testing - Friday 6th October, 2013

A) Gymnastics:
Max Unbroken Pull Ups

B) Conditioning:
FRAN
21-15-9
Thruster 42.5/35kg
Pull Up

Day 4 Testing - Thursday 5th September, 2013

Sorry to the 6am and 7am class for the late post...

A) Conditioning:

3 Rounds, 1min per station for reps of:
Wallball 10/6kg
Sumo Deadlift High-pull 35/25
Box Jump 24/20"
Push Press 35/25kg
Row
Rest
*Box usually is 20" for males... NOT TODAY!

Wednesday 4th September, 2013

A) Barbell:
15mins to achieve 1rm Power Snatch
15mins to achieve 1rm Overhead Squat

B) Conditioning:
ME 500m Row

Day 2 Testing - Tuesday 3rd September, 2013

Tonight there will be NO BARBELL CLASS there will only be testing!!!

A) Barbell:
10mins to achieve 1rm Strict Press
15mins to achieve 1rm Push Press

B) Conditioning:
5 x 400m Runs
*EXACTLY 1min rest in-between rounds.

Day 1 - Testing. Monday 2nd September, 2013

A) Barbell:
20mins to establish 1rm Back Squat
20mins to establish 1rm Deadlift

B) Conditioning:
5min AMRAP:
Burpee on to plate.

Saturday 31st August, 2013

A) Strength:
Split Jerk
3x3 @ 80% (Moderate-Heavy)

B) Conditioning:
Partner WOD
In teams of two, with one person working at once, complete:
100 G2OH 40/30kg
100 Sit-ups
100 Wall Balls
100 KB Swings 24/16kg

Friday 30th August, 2013

Guys,
Next week is a TESTING WEEK... These are very beneficial and please attend as many days as possible. It will give you all the numbers you will need for your % work over our next set of programming.

A) Strength:
Back Squat:
5x5 @90% of 5RM from Wednesday

B) Conditioning:
20-10
Clean & Jerks 60/40kg
Burpee
then
800m Run

Thursday 29th August, 2013

A) Strength:
Pull Ups:
4 x Max Effort
*Immediately after last rep 5 Strict Ring Dips

B) Conditioning:
3 Rounds:
1min Box Jumps
1min KB Swings
1min Burpees
3min Rest

Wednesday 28th August, 2013

A) Strength:
20min to find 5RM:
Back Squat

B) Conditioning:
AMRAP 5min:
8 Deadlifts 90/50kg
12/8 Push-Ups
1min Rest
8min AMRAP:
10 T2B10
10 Wall Ball 10/6kg

Tuesday 26th August, 2013

A ) Push Press:

5x5 @90%

B) Conditioning:

8mim AMRAP:

4 Power Cleans

6 Box Jumps

8 T2B

C) Finisher:

Tabata:

Squat

Push Up

Monday 26th August, 2013

A) Strength:
Power Clean and Jerk
3x3 @90%

B) Conditioning:
12Min AMRAP:
20 Wall Ball 10/6kg
10 x Shuttle Run

Saturday 24th August, 2013

Class is from 8-9am and then an Open Gym from 9-11am.
A) Strength:
Back Squat 5RM

B) Conditioning:
For Time:
25 burpees
Then 4 Rounds:
10 T2B
10 Front Squats
Then
25 burpees

Friday 23rd August, 2013

A) Strength:
Strict Press5x5 @90%

B) Conditioning:
8min Amrap:
10 T2B
10 Push Ups
5 Hang Cleans 50/40kg

Thursday 22nd August, 2013

A) Strength:
Strength Circuit 20min
5 Pull-ups strict/weighted (option to work on kipping tech)
8 Weighted Pushups
8 Light OH Squats for quality
4 Ring Dips
Rest 2mins

B) Conditioning:
AMRAP 10min:
12 S2OH 45/30kg
12 Box Jumps 24/20"
12 Thrusters 45/30kg
12 Box Jumps24/20"
12 Front Squats 45/30kg

Barbell Class: (4:15pm)
Snatch from hi-hip up to 5RM :

set at -5% 
and -10%


Deadlift up to 10RM:

set at-5% 
and -10%


Pull ups (Weighted):

3×10

Wednesday 21st August, 2013

A) Strength:
Power Clean
3x4 @75%

B) Conditioning:
15 Deadlifts 90/55kg
9 Burpees
12 Deadlifts
12 Burpees
9 Deadlifts
15 Burpees

Tuesday 20th August, 2013

If you weren't there for the magical moment i thought i better inform you...

JAMIE IS BACK!!!

A) Strength:
Back Squat:
5RM

B) Conditioning:
"Cindy"
AMRAP 20min:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Monday 19th August, 2013

A) Strength:
15min to establish 5RM Push Press

B) Conditioning:
Max Double Unders in 7 Min
*5 Power Cleans Every Minute, starting at 1min.

The only people who have passed into Level 2 are:
-Nick McGrath
-Jennifer Thompson
-Lucas Frazer
-Andrew Christinsen
-Jesse Burns
-Daniel Adams
-Trent Wilmot
-Sean Makim

Friday 16th August, 2013

A) Strength:
EMOTM 12min:
1 Clean and Jerk

Back Squat
3x8 @75%

B) Conditioning:
15 Burpee Box Jumps
Run 200m
15 Burpee Box Jumps
Run 800m

Thursday 15th August, 2013

A) Strength:
Deadlift
3x8 @70%

B) Conditioning:
AMRAP 12min:
60sec Heavy Thrusters 60/40
60sec Pull-Ups

Wednesday 14th August 2013

A) Strength:
Front Squat
4x8 @75%

B) Conditioning:
3 Rounds:
1min Double/Single Unders
1min KB Swings 24/16kg
1min Burpees
3min Rest

Tuesday 13th August, 2013

A) Strength:
Strict Press
4x8 @75%

B) Conditioning:
6 Rounds:
5 Hang Squat Clean 60/45kg
5 Shoulder to Overhead 60/45kg

Monday 12th August, 2013

A) Strength:
Kipping Pull-Up Tech
3x10

B) Conditioning:
For Time:
Run 800m
9 Power Cleans
20 Air Squats
Run 400m
12 Power Cleans
40 Air Squats
Run 200m
15 Power Cleans
60 Air Squats
*Choose own weight

Saturday 10th August, 2013

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches 35/20kg

30 Burpees
30 Snatches 60/35kg 
20 Burpees
30 Snatches 75/45kg

10 Burpees
As many reps as possible Snatches 90/55kg

Friday 9th August, 2013

A) Strength:
Pull-Ups 3x8 RM

B) Conditioning:
21-15-9
Deadlift 100/60kg
Box Jump 30/24”

Thursday 8th August, 2013

A) Strength:
Power Clean
3x4 @85%
B) Conditioning:
AMRAP 12min:
36 Wall Balls
12 T2B
12 HR Push-Ups

Wednesday 7th August, 2013

A) Strength:
Back Squat
3x10 @65%

B) Conditioning:
3 Rounds:3min on/3min off12 Shoulder to Overhead 45/35kg
20 Double Unders/ 40 Singles

Tuesday 6th August, 2013

A) Strength:
Press
3x10 @65%

B) Conditioning:
AMRAP 12min
3 Clean & Jerks
5 Burpees
7 Front Squats
*Choose own weight.

Monday 5th August, 2103

A) Strength:
Power Clean
3x4@80%

Front Squat
3x10 @65%

B) Conditioning:
AMRAP 5min
15-12-9
Burpees
Sit-Ups

Saturday 3rd August, 2013

A) Strength:
Deadlift
3x10 @65%

B) Conditioning:
21-15-9
Box JumpT2B
Shoulder to Overhead (Heavy)

Friday 2nd August, 2013

A) Strength:
Power Clean
4x5 @75%

B) Conditioning:3 Rounds:
Run 400m
10 Deadlift 90/60kg
20 Single Arm KB S2OH (Heavy)

Thursday 1st August, 2013

A) Strength:
Strict/Kipping Pull-Up
3x10

B) Conditioning:
For TIme: 10,9,8,7,6,5,4,3,2,1
Front Squat 55/35kg
Box Jump 24/20”
Burpee
*10min Cap

Wednesday 31st July, 2013

A) Strength:
Back Squat
3x10 @60%

B) Conditioning:
AMRAP 6min
8 Push-Ups/ 5 HSPU
20 Double Unders/40 Singles
Rest 1min
AMRAP 6min
6 Hang Power Cleans 50/30kg
12 OH Lunges 15/10kg

Tuesday 30th July, 2013

A) Strength:
Strict Press
3x10 @60%

B) Conditioning:
5 Rounds
5 Thrusters 60/45kg10 T2B

Monday 29th July, 2013

A) Strength:
Deadlift
3x10 @60%

B) Conditioning:AMRAP 10min:
10 Burpee Box Jumps 24/20”
10 KB Swings 32/24kg
10 Sit-Ups

Saturday 27th July, 2013

A) Strength:
Power Clean and Push Jerk
*Work up to a Heavy Single

B) Conditioning:
For Time:
21-15-9Pull-Ups
THEN
Run 400m
THEN
60 Wall Balls
THEN21-15-9
Sit-Ups
Push-Ups

Friday 26th July, 2013

A) Conditioning:
10min AMRAP:
5 Clean & Jerk 60/40kg
10 Pull-Up 

B) Strength:

Front Squat 3x10 @60%

Thursday 25th July, 2013

A) Strength:

Strict Press 

3x3 @80%

B) Conditioning:
5 Rounds:
5 Hang Power Cleans 70/50kg
10 Box Jumps 24/20”
*10min Cap

Wednesday 24th July, 2013

A) Conditioning: 
"Wood"
5 Rounds:
400m Run
10 Burpee Box Jumps 24/20"
10 SDHP 40/30kg
10 Thusters 40/30kg
Rest 1min

Tuesday 23rd July, 2013

A) Strength:

Front Squat
*Work up to a Heavy Single

B) Conditioning:
3 Rounds:
20 Push-ups/ 10 HSPU
9 Front Squats @70%

Monday 22nd July, 2013

A) Strength:

Strict Press

6x6 @70%

B) Conditioning:

21 - 15 - 9

Thruster 42.5/35kg

*between each round complete 15 Burpees & 200m Run. 

Saturday 20th July, 2013

A) Strength:
Back Squat
3x3 @80%

B) Conditioning:
Grace
30 C&J's 60/40kg

C) Finisher:
FUN :)

Friday 19th July, 2013

A) Strength:
Power Clean Split Jerk
3x3 @80%

B) Conditioning:
2 Rounds:
Run 800m
20 Pull-Ups
25 Burpees

Thursday 18th July, 2013

I leave on Tuesday 23rd... The box will run as per usual. If you havent received the updated timetable via email, let me know ASAP.

A) Strength:
Strict Press
Work Up To Heavy Single

B) Conditioning:
30 KB Swings 32/24kg
Then
5 Rounds:
8 T2B
10 Over Box Jumps 24/20"
Then
30 KB Swings 32/24kg

I like this video....

Wednesday 17th July, 2012

A) Strength:

Front Squat

3x3 @80%

B) Conditioning:

50 Thrusters 45/32.5kg

*Every drop complete 8 Burpee Pull Ups

C) Conditioning:

In Pairs complete:

1000m Row

Then

75 Burpees

Tuesday 26th July, 2013

I have emailed out the timetable for when i am away... If you didnt get it please email me on sion@crossfitbodhi.com

Yieewww

A) Strength:
Squat Clean
Heavy Single

B) Conditioning:
3 Rounds:
10 Deadlifts 100/70kg
10 Pull-Ups
15 Push-Ups

Great video of regionals...
http://www.youtube.com/watch?v=KsbG8s0pTms

Monday 15th July, 2013

A) Strength:
Push Press
3x3 @80%

B) Conditioning:
AMRAP 5min
8 Push Press 55/40kg
10 Box Jumps 24/20"
5min Rest
AMRAP 5min
12 KB Swings 32/24kg
20 Double Unders

*We have had a break from D.U's but they have returned... Watch out for the tantrums hahaha
** First Barbell class will be on Thursday and it will have an intro to what its going to be all about, make sure you attend!

Friday 12th July, 2013

A) Strength:
Hang Power Clean
3x3 @90%

B) Conditioning:
8 Rounds:
20sec Hang Power Cleans 55/40kg
10sec Rest
20sec V-Snaps
10sec Rest
20sec Wall Balls 10/8kg
10sec rest


WARNING: This will take a part of your soul... Ignorance is NOT bliss, watch it!

Thursday 11th July, 2013

A) Strength:
Split Jerk 4x3@75%

B) Conditioning:
5 rounds
6 Shoulder to Overhead 60/40kg
9 Deadlift 60/40kg
12 Lateral Jumps

Watch this guys... Perfect for the Deadlifts we have been doing!!!

Wednesday 10th July, 2013

Make sure you do everything you can to come and train today... You want to have your Back Squat 1rm for % work in next cycle of training!

A) Strength:
1rm Back Squat

B) Conditioning:
30-20-10
Front Squat 50/40kg
Hand Release Push-Ups
*OR 20-15-10 HSPU

Tuesday 9th July, 2013

A) Strength:
Hang Power Clean
4x3@85%

B) Conditioning:
AMRAP 12Min:
6 Deadlifts 90/70kg
9 Box Jumps
12 Wall Balls 10/8kg

Legend !

Monday 8th July, 2013

Hi Guys,
There will be no Olympic Weightlifting classes this week... We will start the barbell specific classes next week. 

A) Strength:
Split Jerk
4x3 @85%

B) Conditioning:
3x3min on / 1min off:
8 Toes 2 Bar
2,4,6,8 Clean & Jerks 60/40kg

Saturday 6th July, 2013

A) Strength:
Front Squats 4x3 @85%

B) Conditioning:
10min AMRAP
10 Thrusters
10 Pull Ups
10 Box Jumps 24/20"

Friday 5th July, 2013

A) Strength:
Squat Clean 4x3 @85%

B) Conditioning:
For time:
150 Burpee Pull Ups

Thursday 4th July, 2013

A) Strength:
Front Squats
4x3 @80%

B) Conditioning:
60 Sec Max Push Press @ 60/40kh
60 Sec Rest
3 Rounds
8 Power Cleans 60/40kg
16 Burpees

Wednesday 3rd July, 2013

A) Strength:
Hang Squat Clean
4x3 @ Light

B) Conditioning:
"Nancy"5 Rounds:
Run 400m
15 OH Squats 40/30kg

Tuesday 2nd July, 2013

A) Strength:
Snatch Technique or 1rm Snatch

B) Conditioning:
For Time:
4 Rounds:
15 HR Push-Ups
15 KB Swings 32/24kg

Monday 1st July, 2103

Can you believe it is ALREADY July!!! 

Survey report will be out sometime this week... 

A) Strength:

Back Squat

4x3 @80%

B) Conditioning:

12Minute AMRAP 

10 Thrusters 52.5/40kg

10 TTB

10 Clean & Jerk 52.5/40kg

Saturday 29th June, 2013

A) Strength:
Push Press
4x5 @80%

B) Conditioning:
AMRAP 10min:
50 Push-Ups
50 V-Snaps
50 KB Swings 24/16kg
50 Air Squats

 The MAN!!! (He is on the poster at the box)

Friday 28th June, 2013

A) Strength:
Accessory Circuit 4 Rounds:
8 Overhead Squats
8 Ring Dips

B) Conditioning:
AMRAP 10min
10 Pull-Ups
20 Wall Balls 10/6kg

Thursday 27th June, 2013

A) Strength:
Weighted Pull-Up
5x3 (Heavy)

B) Conditioning:
3 Rounds:
5 Deadlifts 90/60kg
8 Lateral Burpees
Run 800m
3 Rounds:
5 Deadlifts 90/60kg
8 Lateral Burpees


Hilarious !!!

Wednesday 26th June, 2013

I am not on my own computer tonight and this keyboard is really annoying me.

I am going to write something on Thursday regarding rep range vs intensity. You may get a mention.

A) Strength:
Back Squat
3x8 @ 80 %

B) Conditioning:
4 Rounds:
8 Box Jumps
12 Thrusters 95/65lbs
Rest 40 Sec

Tuesday 25th June, 2013

A) Strength:
Power Clean
3x4

B) Conditioning:
'Helen'
Run 400m
21 KB Swings 24/16kg
12 Pull-Ups


I do not recommend this BUT if anyone does it, i will do it with you.

Monday 24th June, 2013

We have had some amazing feedback from the survey... Still waiting on a few to get around to doing it, please PLEASE take the time to fill it in.
I will give it until the end of this week and then do a report for everyone to see what we can do to improve.
(Someone asked for us to get a higher roof, so we can have better rope climbs. I have approach my landlord to see what he can do for us).

A) Strength:
Front Squat
4x5 @80%

B) Conditioning:
3 Rounds:
15 Pull-Ups
15 Box Jumps 24/20"
25 Wall Balls 10/6kg

Friday 21st June, 2013

Follow this link CLICK HERE and put it in your calender guys...

A) Strength:
Weighted Pull-Ups
4x5

B) Conditioning:
7 Rounds:
7 Front Squats 52.5/35kg
7 Burpees

Made me laugh... 

 

Thursday (BELINDA) 20th June, 2013

A) Skill:
- Kipping Handstand Push-Up

B) Strength:
Push Press
4x5 @70%

C) Conditioning:
4 Rounds:
15 Toes 2 Bar
20 Push Ups

A crowd fav!!! I will have a signed shirt when i
return from the Games...

Wednesday 20th June, 2013

A) Strength:
Back Squat
4x5 @80%

B) Conditioning:
16min AMRAP:
15 Overhead Squats 30/18kg
15 Box jumps 24/20"
400m Run

Tuesday 18th June, 2013

A) Strength:
Weighted Pull-Ups
4x5

B) Conditioning:
3 Rounds for Time:
9 Burpee Box Jumps 30/24"
27 KB Swings 32/24kg
Run 400m

Monday 17th June, 2013

All Hoodies and female T-shirts will be available from tomorrow afternoon... If you forgot what you ordered just message me. Peace

A) Strength:
Back Squat
4x5 @70%

B) Conditioning:
AMRAP 5min:
6 Push Press 52.5/32.5kg
8 Toes to Bar
Rest 3min
AMRAP 5min:
6 Front Squats 52.5/32.5kg
8 V-Snaps

Saturday 15th June, 2013

Hoodies and Female shirts are all in !!!

A) Strength:
Power Clean
3x4 @ 75%

B) Conditioning:
Run 800m
Rest 30 secs
Max Ground to Overhead in 3min 60/40kg
Run 800m

Friday 14th June, 2013

A) Strength:
Push Press
4x5 @ 70%

B) Conditioning:
6 Rounds for Time:
6 Deadlift 85/55kg
9 Push-Ups
12 Wall Balls 10/6kg
12min Cap

Thursday 13th June, 2013

A) Strength:
Squat Clean
3x4 @ 75%

B) Conditioning:
5 Rounds for Time:
10 Pull-Ups
15 Burpees
Rest 40sec

Wednesday 12th June, 2013

A) Strength:
Deadlift
3x8 @ 70%

B) Conditioning:
In Partners, Alternating Rounds:
4 Rounds Each:
10 Pull-Ups
Run 200m
10 Barbell Forward Lunge (Choose your own weight).

Weightlifting:

Snatch:-
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
then to heavy single

Clean & jerk:-
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
then to heavy single

Front squat:-
65% x 3 x 2
75% x 3 x 2
80% x 3 x 3

Tuesday 11th June, 2013

UNITS !!!

All T-shirts and singlets will be available from the box from this afternoon.
Shirts - $30
Singlets - $25

All hoodies will be here by the end of the week.

Also 7am class will no longer be a Weightlifting Class, due to poor attendance it is back to being a CrossFit Class.

A) Strength:
Back Squat
3x8 @75%

B) Conditioning:
AMRAP 12min
20 Wall Balls
8 Clean and Jerks 60/45kg

Friday 7th June, 2013

A) Strength:
Front Squat
3x8 @75%

B) Conditioning:
21-15-9
Power Clean 60/45kg
HR Push-Ups

Thursday 6th June, 2013

Well done to everyone who did Murph yesterday... Not the most enjoyable WOD but we train to get comfortable with the uncomfortable.

Trent is the first person to ever walk in, read the WOD and then leave! Poor attitude and hopefully i never see it happen again at Bodhi.

A) Strength:
Power Clean4x4 @85%

B) Conditioning:
16min AMRAP:
Run 400m
14 KB Swings 24/16kg
14 Sit-Ups
7 Deadlifts @ Power Clean Weight

Wednesday 5th June, 2013

A very HAPPY BIRTHDAY to Forrest and Trine! Enjoy = )

A) Conditioning:

"Murph"
1.6km Run
100 Pull Ups
200 Push Ups
300 Squats
1.6km Run

OR



"Smurph" (Scaled Murph)
Run 1.6km
30min AMRAP / 10 rounds
10 Pull Ups
20 Push Ups
30 Squats
Run 1.6km

Tuesday 4th June, 2013

A) Strength:
Back Squat
3x10 @65%

B) Conditioning:
Run 800m
35KB Swings 32/24kg
25 TTB/V-Snaps
35 KB Swings 32/24kg
Run 800m

I dare you to watch this...

Monday 3rd June, 2013

Massive Congrats to Brandon and Ligia on their new arrival, Imogen Violet Jones born Sat 1st June.



A) Strength:
Deadlift3x10 @65%

B) Conditioning:
4 Rounds:
30sec Box Jumps

30sec Rest
30sec Front Squats 60/45kg
30sec Hang Power Clean 60/45kg

Weightlifting:

• Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5
• Block clean pull + clean (below knee) - 75% x 2(1+1) x 5
• Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2
• Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2

Friday 31st May, 2013

NO FRIDAY NIGHT LIGHTS TONIGHT !!!

A) Strength:
Deadlift 3x10 @65%

B) Conditioning:
For Time:
        16 Over Box Jumps
        32 KB Swings 24/16kg
        Run 800m
        12 Over Box Jumps
        24 KB Swings
        Run 400m
        8 Over Box Jumps
        12 KB Swings
        Run 200m


Have an injury? Work around it...

Thursday 30th May, 2013

A) Strength:
Strict Press 3x10 @60%

B) Conditioning:
AMRAP 10min:
        21-15-9
        Burpees
        KB Swings 24/16kg
        Wall Ball 10/6kg

Wednesday 29th May, 2013

A) Strength:
Power Clean
        4x6 @75%

B) Conditioning:
3 Rounds:
        10 Shoulder to Overhead 60/50kg
        20 Box Jumps 24/20”
        30 KB Swings 24/16kg
        Straight into 800m Run.

Weightlifting:
Snatch -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single

Clean & jerk -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single

Front squat -
65% x 3 x 2
75% x 3 x 2
80% x 3
85% x 3

4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm

Tuesday 28th May 2013

Shit the bed, i forgot to post again... Sorry units!

A) Strength:
Weighted Pull Ups
3 x 10

B) Conditioning:
5 Rounds for time:
6 Deadlifts 60/40kg
6 Push Ups
6 Front Squats 60/40kg
Run 200m

<iframe width="560" height="315" src="http://www.youtube.com/embed/WJBLfhMs1Cg" frameborder="0" allowfullscreen></iframe>

Monday 27th May, 2013

Regionals... wow !!! Chad is god.

A) Strength:
Back Squat
        3x10 @60%

B) Conditioning:
For Time:
        20 Burpees
        15 TTB/V-Snaps
        10 Clean and Jerks 70/50kg
        15 TTB/V-Snaps
        20 Burpees

Weightlifting:

Push press + jerk - (% of Jerk)
50% x 3+1 x 2,
60% x 3+1 x 2,
65% x 3+1 x 2

Hang power snatch (below knee) (% of Snatch) -
50% x 3 x 4
Muscle snatch - (% of Snatch)
35%  x 3 x 4

Pin back squat (just above parallel) -
50% x 3 x 2,
55% x 3 x 2,
60% x 3 x 2

Extras:
3 sets; no rest:
400 m row
15 dips

Thursday 23rd May, 2013

Units there is NO 5:30pm class today. We are also closed all day Friday and Saturday.

We are of to Regionals YIEEWWW !!!

A) Strength:
Front Squat
        3x10 @60%

B) Conditioning:
8 Rounds for Max Reps:
        30sec Power Cleans @75%
        30sec Rest
        30sec Burpees
        30sec Rest

If you havent seen this, it is a MUCH WATCH !!! (1hour movie)

Wednesday 22nd May, 2013

Nothing to report today..... apart from ALL THE PR's YESTERDAY !!!
Holy shit we got some good weightlifters = )

A) Strength:
Front Squat 1RM

B) Conditioning:
Pairs,Alternating Each Round:
        3 Rounds each:
        60sec Kettlebell Swings
        60sec Rest
        60sec Air Squats
        60sec Rest

Weightlifting:

• Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
• Hang power clean (below knee) - 50% (of clean) x 3 x 4
• Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3

4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups

Tuesday 21st May, 2013

We are CLOSED this weekend for Regionals:
Thursday Afternoon
Friday
Saturday


A) Strength:
Snatch 1RM

B) Conditioning:
AMRAP 12min:
        15 TTB/V-Snaps
        20 OH Squats 20/13kg
        25 Box Jumps
        30KB Swings 24/16kg

Monday 20th May, 2013

Hi Guys,

Some house keeping first...
This week is the 2013 CrossFit Regionals, which means every CrossFit desperado will be down in Wollongong from Friday till Sunday! The box will be closed from Thursday lunch time until Monday morning. (No Thursday afternoon, Friday or Saturday Classes). Sorry for inconvenience but it is impossible to find coaches, they are all in Wollongong.

A) Strength:
Push Press 1RM

B) Conditioning:
7min AMRAP:
        3,6,9,12,15....
        Thrusters 50/30kg
        Chest to Bar Pull-Ups

Weightlifting:

This block of weightlifting is MORE volume... PLEASE have your percentages worked out BEFORE the class starts.
You will have no time to stuff around in these classes.

• Block snatch pull + snatch (mid-thigh):
  65% x 2(1+1) x 3,
  70% x 2(1+1) x 2
• Block clean pull + clean (mid-thigh):
   65% x 2(1+1) x 3
   70% x 2(1+1) x 2
• Clean deadlift to knee + clean pull:
  65% x 3+1 x 3,
  70% x 3+1 x 2
• Front Squat:
  60% x 3 x 2
  65% x 3 x 2
  70% x 3 x 2
  
  
  Following the trend of fashion... This one is for the girls,
  These are my fav sunnies...

Saturday 18th May, 2013

IA) Strength:

1rm Squat Clean

B) Conditioning:

5 Rounds:

4 Squat Cleans @80%

Run 200m

Friday 17th May, 2013. FRIDAY NIGHT LIGHTS !!!

Tonight 6pm FRIDAY NIGHT LIGHTS !!!
Come and max out on your Snatch or Clean & Jerk or both or something else or just drink beer... (I bought a dog, her name is Sasha).

This video wont work on your phone BUT its worth finding a computer to watch it!!!
(Sasha is black and looks like a panther).





A) Strength:
Power Clean Split Jerk 1RM

B) Conditioning:
4 Rounds:
        12 Pull-Ups
        12 Push -Ups
        24 Air Squats
        4 Power Clean Split Jerk @80%
(Literally the best fucking dog ever...)

Thursday 16th May, 2013

Today we will be testing 3 different exercises.... Squat, Press and Max Burpee Box Jumps.
Do your best to get to these next 2 session as it will help with the % work for the next bunch of programming.

A) Testing:

- Back Squat 1RM
- Press 1RM
- Max Burpee Box Jumps in 4minutes



My videos dont seem to be working so i decided to put photos up of my faviourte clothes... This is my fav 'Crop Top'... lol'z

Wednesday 15th May, 2013

This is my all time favorite lift! He was in a car accident with his wife and she passed away... He said he was going to come back from injury and win a gold medal in memory of her!
This was his final lift at 258kg (it was an all time PR of 11kg for him). THINK ABOUT THAT, 11kg at his level of weightlifting is equivalent to 25kg in ours (i did the maths). Anyway, watch!

A) Strength:
Back Squats
        3x3 @90%

B) Conditioning:
For Time:
        15 Thrusters 60/40kg
        Run 200m
        20 Thrusters 40/30kg
        Run 400m
        30 Thrusters30/20kg
        Run 800m

Weightlifting:-

 Power Snatch
8 x 1 @60%
- Power Clean & Jerk
8 x 1 @60%

*This is the last session of our first 4week block... Which means you have to test Snatch, Clean and Jerk and Front Squat!! Friday night lights is the best time to do this (6pm Friday) BUT if you cant make it then you can test tomorrow at 5:30pm. 

There is NO lifting class Thursday! If you are not testing have a rest day and BIG PR's Friday night!!

Tuesday 14th May 2013

Last night the energy in the box was ELECTRIC! I love F#8KING LOVE Bodhi!

A) Strength:
Power Snatch
        3x3 @90%

B) Conditioning:
AMRAP 10min
        10 Power Snatch 50/35kg
        10 Push-Ups
        10 Pull-Ups


This is my fav lifter (guy on the poster at the box)... He is 77kg and here does a 140kg Power Snatch!!!

Monday 13th May 2013

A) Strength:

Hang Power Clean
        3x3 @90%

B) Conditioning:

5 Rounds:
        5 Shoulder to Overhead 50/40kg
        10 TTB/V-Snaps
        15 Air Squats
        *12min Cap

These 2 videos are orgasmic!!!

Saturday 11th May 2013

A) Strength:
Push Jerk
        3x3 @90%

B) Conditioning:
AMRAP 5min
        15 Box Jumps 24/20”
        15 Push-Ups
        Rest 2mins
        AMRAP 5min
        15 Wall Balls 10/6kg
        15 Kettlebell Swings 32/24kg


Weightlifting Class:

• Power Snatch - 70% x 1 x 5
  Power Clean & Jerk - 70% x 1 x 5
  Clean Pull - 90% x 2 x 3
  
• 3 sets; no rest:
  300m Row
  15KB Swings
  
  This is how you Clean Pull...

•