Monday 19th May, 2014

Hi Guys,

This Friday 23rd May there will be an information night about all the new (and very exciting changes) to becoming CrossFit Athletic Mona Vale! If you didnt see it, CrossFit Athletic also took 1st place in the teams competition at the Australian and New Zealand Regionals!

Start to get your self familiarized with the website at www.crossfitathletic.com.au and this is also where you will find our programming.

Peace,
Sion

Thursday 15th May, 2014

A) Strength:
3 x 10 Front Squats
*add 5kg from last week

B) Conditioning:
EMOTM 18mins
Min 1 – 40 Double Unders
Min 2 – 10/15 Toes to Bar
Min 3 – Rest

Wednesday 14th May, 2014

A) Strength:
Power Snatch + Hang Snatch
8 x 1+1

B) Conditioning:
5 Rounds for time 200m Run
15 Chest to Bar
5 Burpee over box

Tuesday 13th May, 2014

A) Strength:
Work up to a heavy set
Power Clean + Mid-Hang Squat Clean + Low Hang Squat Clean (below knees)


B) Conditioning:
For time
21 – 15 – 9
Deadlifts
400m Run

Monday 12th May, 2014

A) Conditioning:For time
50 Box Jumps
50 Pullups
50 KB Swings (16kg)
50 Walking Lunge
50 Knees to elbows
50 Burpees

B) Conditioning:
3 x 400m Sprint
**2mins rest

Friday 9th May, 2014

THE AWARDS NIGHT IS TONIGHT !!!The beach club, Collaroy. Function room starting at 7pm and awards will be given at 8pm (dont be any later then 8pm PLEASE) and if Nick McGrath gets there before you the TAB will be gone!
A) Conditioning:
AMRAP 24mins:
40 KB Swings 32/24kg
30 Overhead Plate Lunge 20/10kg
20 Toes to Bar
200m Run

Thursday 8th May, 2014

A) Strength:
Front Squat (AHAP)
3 x 10

B) Conditioning:
3 rounds for time
400m Run
15 Shoulder to Overhead 70/50kg

Wednesday 7th May, 2014

A) Strength:
Build to a 1 rep max
Deadlift

B) Conditioning:
EMOTM 18
min 1 –200m Run
min 2 – 5-10 unbroken chest to bar
min 3 – Rest

Tuesday 6th May, 2014

A) Strength:
Work up to heavy
Power Snatch + Hang Squat Snatch + Snatch

B) Conditioning:
AMRAP 10mins
ascending ladder of
5-10-15-20-25-30…
Wall Balls 10/6kg
5 Hang Power Clean 70/45kg

Monday 5th May, 2014

A) Strength:
Work up to a heavy
Power Clean + 2 Front Squats + Jerk

B) Conditioning:
3 Rounds for time
400m Run
21 Burpees

Saturday 3rd May, 2014

A) Conditioning:

In teams of two complete
5 rounds for time
400m Run
29 Back Squats 60/40kg*no rack

Friday 2nd May, 2014

A) Skill:
AMRAP in 5mins
40 Unbroken Double Unders

B) Conditioning:
AMRAP 7min
5 Deadlifts 125/80
10 Lateral Burpee Over Bar

Thursday 1st May, 2014

A) Strength:
EMOTM 7Min
1 Power Snatch + 1 Hang Power Snatch

B) Conditioning:
With a running clock…..
2 rounds of Sprints
0:00 – 2:00
200m Sprint
2:00 – 5:00
400m Sprint
5:00 – 10:00
600m Sprint
*repeat.

Wednesday 30th April, 2014

A)Strength:
For time:
4 sets of 15 unbroken Front Squat

B) Conditioning:
Death by Power Clean 60/40kg
EMOM for as long as possible
Min1 – 1 Power Clean
Min2 – 2 Power Clean
Min3 – 3 Power Clean
Min 4 – etc….

Tuesday 29th April, 2014

A) Strength:
Weighted Barbell Lunge (YES Matty! Its happening... Everyone will Lunge with you)
3 x 5per leg

B) Conditioning:
For time:
2 Rounds:
20 Box Jumps 24/20″
30 Burpee 

C) Skill / Strength:
Accumulate 2 min L-sit

Monday 28th April, 2014

A) Strength:
Strict Press + Push Press
3 x 5+5

B) Conditioning:
For time:
100 Toes to Bar
100 Wall Balls 10/6kg
*Can partion the reps any which way.

Anzac Day - Friday 25th April, 2014

Earlier CrossFit HQ released the Hero workout “Wood.” It was a momentous occasion as it is the first time a hero WOD has been named after an Australian soldier.
32-year-old Brett Woods is an Australian Special Forces Commando and was killed in Afghanistan in May this year. He died instantly when an insurgent IED exploded on a foot patrol he led in the Kandahar Province.
Wood was an esteemed member of the Australian Defence Force and was awarded the high honour of The Medal of Gallantry during his first tour of Afghanistan. As the plague at the Australian War Memorial in Canberra reads:

“On 17 July 2006 the commandos were sent into the Chora Valley, Uruzgan, with a US infantry unit, to clear out an enemy sanctuary. Both units came under heavy fire and sustained numerous casualties. Despite being wounded himself, Wood immediately responded to his commander’s order to regain the initiative. With speed and aggression, he cleared a number of compounds sheltering the insurgents, allowing the Australian and US soldiers to continue the battle and airlift out the wounded and dead.

The award citation states that Wood displayed “gallantry and leadership in the face of the enemy… of the highest order” and that his actions “were testament to the his leadership, fortitude and sense of duty to his team and the platoon.”
Sergeant Wood’s good friend, Jamie Z wrote the following description of how the workout was created.

“As a member of CrossFit it was only natural to write a Workout of the Day for my friend Brett. Initially it was just an idea between mates. Without the initial and ongoing support from Mick, Steve and David, who assisted with the development of the workout, it would have remained an idea.
Then I met Jimmy, he was committed from the word go and came on board to assist bringing this idea to life. CrossFit is second nature to Jimmy and so the stage was set.
Thanks to Jimmy, Brett’s Hero Workout has gone viral as Boxes across AUS, NZ and the US, ADF units and other agencies have all come on board to support the welfare of Commandos and their families
HERO Workouts Of the Day’s are meant to be tough and to test your physical and technical ability. Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest is for consolidation, reflecting on what has been and what is about to happen. 
Jamie Z.”

The workout that was chosen to honour and remember his name is:

“Wood” 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Sergeant Brett Wood is survived by his wife Elvi, his mother Allison, and his father David. The Commando Welfare Trust has been created to support both initial emergency funding as well as long term financial requirements of families in times of hardship where existing funding, grants or entitlements no longer provide support.

Thursday 24th April, 2014

A) Strength:
Back Squat
Build up to a heavy double

B) Conditioning:
Work up to heavy double
“The Animal”
For time
100 KB Swings (32/24kg)

Wednesday 23rd April, 2014

A) Strength:
EMOTM 5mins:
5 TnG Snatch

B) Conditioning:
EMOM 15mins
min 1  – 200m Run
min 2 – 3-5 Muscle Ups
*Pull up progressions if necessary.
min 3 – rest

Tuesday 22nd April, 2014

A) Conditioning:

“Fight Gone Bad”
3 rounds for max reps:
1 min Wall Ball 10/6kg
1 min Sumo Deadlift High Pull 32/24kg
1 min Box Jump 20″
1 min Push Press 30/20kg
1 min Row for Calories
 1 min Rest

Friday 18th April, 2014

A) Strength:
Build to a heavy Power Clean

B) Conditioning:
21 - 15 - 9
Power Clean @60% of above weight
15 T2B between rounds

Rest until 10min mark

Run 1km

Thursday 17th April, 2014

A) Strength:
AMRAP 10:
5 Metre unbroken HS Walk
10 Pistols (5/side)

B) Conditioning:
5 Rounds:
20 Burpees
30 KBS 24/16kg
40 Sit ups
50 Squats
Rest Exactly 2 minutes between rounds.

Wednesday 16th April, 2014

A) Conditioning:
21-15-9
Squat Cleans 60/40kg
Ring Dips

B) Conditioning:
3 Rounds:
Run 400m
Row 400m
Rest 2min between rounds.

Tuesday 15th April, 2014

A) Strength:
Snatch Practice
* work up to a heavy weight for anyone who feels comfortable.

B) Conditioning:
AMRAP in 12min
10 Toes to Bar
10 Ground to Overhead 45/30kg

Monday 14th April, 20fourteen

A) Strength:

Build to heavy 

Power Clean + Front Squat + Jerk

B) Conditioning:

Jackie

1000m Row

50 Thrusters 20kg

30 Pullups

Saturday 12th April, 2014

A) Conditioning:
In teams of 2:
3 rounds
200m Run
10 Toes to Bar
4 rounds
15 Wall Balls
10 Pull Ups
3 rounds
40m Overhead Walking Lunge
*Complete as a relay e.g. P1 complete 200m Run & 10 T2B while P2 rest.
Each team member completes a all rounds of each couplet before moving on to the next.

Friday 11th April, 2014

A) Mobility / Activation:
20mins

B) Conditioning:
“Dork” - Scaled
For time
33 Front Squats 70/50kg
15 Burpees
33 Deads70/50kg
15 Burpees
33 KB Swings 32/24kg
15 Burpees

Thursday 10th April, 2014

A) Conditioning:
30 Snatches for time 60/40kg

B) Conditioning:
EMOTM x 18
Odd:  6-10 HSPU
Even:  40 Double unders

Wednesday 9th April, 2014

A) Strength:
"Big Clean Complex"
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

B) Conditioning:
5 Rounds:
15 KB Swings
10 Burpee Pull Ups
Run 200m

Tuesday 8th April, 2014

A) Strength:
Work Up to heavy 3 rep Deadlift

B) Conditioning:
3 rounds for time
9 Toes to Bar
12 Deadlifts (Body Weight)
21 Box Jump 24/20" 

Monday 7th April, 2014

A) Strength:
Front Squats
7 x 5

B) Conditioning:
5 Rounds for time
7 Chest to Bar Pull ups
14 Push Ups
21 Air Squats

Saturday 5th April, 2014

A) Conditioning:

In teams of 2 complete
“Isabel”
*athletes break up reps as required
30 Power Snatches60/40kg
then
Five rounds of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball 10/6kg

Friday 4th April, 2014

NO 7am Class today !!!

A) Strength:
Strict Press
5x3

B) Conditioning:
AMRAP in 7min:
200m Run
3 Muscle Ups | 10 Pull Ups | 7 C2B
Immediately followed by
AMRAP in 7min
21 KB Swing 24/16kg
12 Toes  to Bar

Thursday 3rd April, 2014

A) Strength:
Pause Back Squat (13×1)
5 x 3

B) Conditioning:
EMOTM for 16mins
Min 1 – Max Cal Row
Min 2 – Rest
Min 3 – Max Wall Balls
Min 4 – Rest

Wednesday 2nd April, 2014

A) Strength/Skill:
Practice Free Standing Hand Stand
or
HSPU

B) Conditioning:
5 rounds for time
200m Run
6 Power Snatch
12 Over Box Jump

Tuesday 1st April, 2014

A) Strength:
4 x 6 Push Jerk
(unbroken reps)

B) Conditioning:
EMOTM for 12mins:
Odd – 7 Power Clean
Even – 7 Chest to Bar

Monday 31st March, 2014

A) Strength:
Front Squat
4x2 AHAP

B) Conditioning:
In pairs:
“Grace”
*athletes break up reps as required
30 C&J 60/40kg
**then immediately as an individual
400m Run
15-12-9
Push Up
Pull Up
Air Squat

Saturday 29th March, 2014

A) Conditioning:

Teams of 3 complete
5 rounds for time
10 Deadlifts
5 Pullups
10 Burpees
200m Run
*each athlete must complete each movement before teammate can perform their reps.

Friday 28th March, 2014

A) Strength:
Deadlift
4x3

B) Conditioning:
500m Row
then
3 rounds for time
400m Run
21 KB Swings
then
50 Wall Balls

Thursday 27th March, 2014

A) Strength:
Work up to a heavy Thruster.

B) Conditioning:
EMOTM 15mins
min 1 - 5 Burpees + 5 Power Cleans
min 2 – 5 Burpees + 5 Front Squats
min 3 – 5 Burpees + 5 Shoulder to Overhead

Wednesday 26th March, 2014

A) Strength:
5 sets:
2 Push Press + 2 Push Jerk
10 Barbell Row

B) Conditioning:
3 rounds for time:
400m Run
12 Power Snatch

Tuesday 25th March, 2014

A) Conditioning:
“Nate” with a mate
AMRAP in 20min
P1 – 2 Muscle Ups
P2 – 4 Hand Stand Push Ups
P1 – 8 KB Swings 32/24kg
*alternating movements for 20mins
**Lots of progressions for this workout, dont stress if you havent got MU's or HSPU

Monday 24th March, 2014

A) Strength:
5 Rounds NFT:
10 Ring Rows
10 Back Extensions (on GHD or Supermans)

B) Conditioning:
EMOTM 24min
min 1 – 250m Row
min 2 – 5 shoulder to overhead (AHAP)
min 3 – Rest

Saturday 22nd March, 2014

A) Conditioning:

In teams of 3 complete, for time
800m Farmers Carry (as a team of three)
6 x Relay 200m Row + 200m Run
800m Run as a team
90 Burpee Chin Up

Friday 21st March, 2014

A) Strength:
Build to a moderate Cluster

B) Conditioning:
12min AMRAP:
50-30
Wall Balls
40-20
Burpees
with remaining time
ME Pull Ups

Thursday 20th March, 2014

A) Strength:
Hang Squat Clean
5x3
B) Conditioning:
EMOTM 7mins
7 Toes to Bar + 7 Wall Ball (30/20lb)
EMOTM 7mins
7 Power Clean + 7 Burpee over bar

Wednesday 19th March, 2014

A) Strength:
Front Squat
7 x 2  (5551)

B) Conditioning:
1)EMOTM 10min
10 – 1 Burpee
1 – 10 Sit up
2) EMOTM 10min
10 – 1 KB Swing
1 – 10 Air Squats

Tuesday 18th March, 2014

Dont forget that there is a nutrition seminar tonight at CrossFit Strenue at 6:15pm. Please make the effort to come along.



A) Strength Circuit:
5 rounds not for time
5 Strict Pull Ups
10 Strict Ring Pushup / Dip
15 Strict Ring Rows

B) Conditioning:
5 x 400m Run
(1:1 work:rest)

Monday 17th March, 2014

A) Strength:
Overhead Squat
5 x 5  (33×1)

B) Conditioning:
With a 15min running clock
complete 100 situps
then
AMRAP in remaining time:
200m Run
15 Wall Balls 10/6KG
15 KB Swings 24/16kg

Saturday 15th March, 2014

A) Conditioning:

For time:

Run 400m

10 - 8 - 6 - 4 - 2

Thrusters 50/35kg

Pull Ups

Run 800m

10 - 8 - 6 - 4 - 2

Burpees

Sit Up

Run 400m

Friday 14th March, 2014

A) Strength / Conditioning:
Every 4min for 3 rounds:
10 Power Cleans 65/45kg
10 Push Jerks

B) Conditioning:EMOTM 7mins:
7 Box Jumps 24/20" + 7 Toes to Bar

Thursday 13th March, 2014

A) Strength:
Push Press
5x5

B) Conditioning:
AMRAP in 10mins:
5 Hand Release Push Ups
10 Burpees over bar
15 Press Push

Wednesday 12th March, 2014

A) Conditioning:

For time:
800m Run
10 Pull Ups
40 Air Squats
600m Run
8 Pull Ups
30 Air Squats
400m Run
6 Pull Ups

20 Air Squats
200m Run

*Pull Ups will be performed on Ropes.

Tuesday 11th March, 2014

A) Conditioning:

10 x 3 min Rounds:
min 1 – 20/15 cal Row
min 2 – 15/10 HRPU
min 3 – Rest

Monday 10th March, 2014

A) Strength:

10min Muscle Up Wave
min 1 – 1 M.U
min 2 – 2 M.U
min 3 – 3 M.U
*if you fail to complete set number of reps within the designated minute, start back at 1 MU until the end of 10min
** C2B or Pull Ups will be the progressions.

B) Conditioning:
10-9-8-7-6-5-4-3-2-1
Front Squat 60/40kg
10 Situps (between each set of Front Squat)

Saturday 8th March, 2014

A) Conditioning:

In Teams of 2 complete for time:
50 Burpees
10 Clean & Jerk 70/50kg
75 Box Jump 24/20″
10 Clean & Jerk 70/50kg
100 Pull ups
10 Clean & Jerk 70/50kg
75 Box Jump 24/20″
10 Clean & Jerk 70/50kg
50 Burpees
* one athlete works, while the other rests

Friday 8th March, 2014

Please do not forget that 14.2 will be held at the gym from 4-7pm tonight! Come along and cheer everyone on and bring your friends & family!

A) Strength:
Deadlift
5x3

B) Conditioning:
With a 10min running clock
15 – 12 – 9
Shoulder to overhead 60/40kg
T2B
*In remaining time complete
AMRAP Burpee Box Jump

Thursday 6th March, 2014

A) Strength:
Front Squat
4 x 4

B) Conditioning:
AMRAP in 10min:
200m Run
12 Hang Clean 50/35kg

Wednesday 5th March, 2014

A) Mobility:
Lots of it !!!

B) Conditioning:
“Open 13.5″
AMRAP in 4mins:
3 rounds for time
15 Thruster 45/30kg
15 Chest to bar
*Complete 90 reps within 4 min, time extends to 8 min.
 **As an added bonus, if you do not complete 90 reps, rest 4 mins and try again

Tuesday 4th March, 2014

A) Strength:
EMOTM 12 mins:
First 4 mins – 4 Power Snatch (not TnG)
Second 4 mins – 2 Power Snatch (not TnG) + 2 TnG Power Snatch
Final 4 mins – 4 TnG Power Snatch


B) Conditioning:
Every 6 mins x 3
800m Run

Monday 3rd March, 2014

Friday night was UNREAL thank you to everyone who came along and supported!

A) Strength:
Front Squats 33×1
5 x 5
*The First Number – The first number refers to the lowering (eccentric) phase of the lift.
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift.
The Third Number – The third number refers to ascending (concentric) phase of the lift.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.


B) Conditioning:
AMRAP in 8 min:
choose one of the following:-
6 Pull Up(3 MU) & 30 Double Unders
12 Pull Up (5 MU) & 50 Double Unders
18 Pull Up (7 MU) & 70 Double Unders

Saturday 29th February, 2014

A) Conditioning:

In teams of two complete
5 Rounds for time
22 KB Swing 24/16kg
22 Box Jump 24″
400m Run
22 Burpees
22 Wall Balls10/6kg

Friday 28th February, 2014

Afternoon classes are OFF! 14.1 will run from 4-7pm come down and support everyone! 

A) Strength:
EMOTM 7 mins:
5 tempo OHS (13×1)
7 Toes to Bar

B) Conditioning:
AMRAP in 7 mins
Wall Ball10/6kg
*EMOTM complete 5 Burpees

Thursday 27th February, 2014

A) Mobility:
Long mobility / flexibility

B) Conditioning:
Ascending in reps for 20min
1-2-3-4-5-6….etc
Power Clean 45/30kg
2-4-6-8-10-12....etc
Pull Ups

*If possible you will sub Pull Ups for M.U's but in the same rep range as Power Cleans.

Wednesday 26th Februry, 2014

For anyone doing the 2014 CrossFit Open. We will be holding the workout every Friday between the hours of 4-7pm for 5 weeks.(This means there is no class Fridays at 5pm).
I encourage you to bring friends and family on a Friday and let them see what you do on a day-to-day basis!

There will be some beer supplied also!!!

**Morning classes on a Friday will run as per normal except that it will be the workout posted for The Open.

***If you can not make it in anytime on Friday, then you can organize a time with one of the Judges to do your workout. This will incur a $20 fee. 

If this does not make sense, please get on contact with me!

A) Strength:
Pause Back Squat
10 x 2

B) Conditioning:
10min AMRAP:
10 Wall Balls 10/6kg
30 Double Unders

Tuesday 25th February, 2014

A) Strength:
5 sets
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
1 Overhead Squat
* do not drop between movements

B) Skill / Strength:
Hand Stand Work
Accumulate:-
a) Total of 2min Hand Stand Hold
b) 40 Shoulder taps
c) Max hand stand pushup in 3 sets

Monday 24th February, 2014

A) Strength:
15 Muscle Ups in as few sets as possible.
*Or practice Muscle Ups

25 Ring Dips in as few sets as possible.

B) Conditioning:
For time
15 – 12 – 9 – 12 – 15
Kettle Bell Swing 24kg
Box Jump 24/20"
T2B

Saturday 22nd February, 2014

A) Partner Stretching:- Releases


- Stretches

B) Conditioning:
In teams of two complete
“Cindy” plus a bit more
AMRAP in  25mins
5 Pull ups
10 Push ups
15 Squat
*Partners alternate between movements, only one person working at a time, e.g.
Round 1 – P1 performs Pull ups, P2 Push ups, then P1 Squats.
Round 2 – P2 performs Pull ups, P1 Push ups, then P2 Squats.
and so on

Friday 21st February, 2014

Matty was jealous that i gave Dunsy a shout out... So here is one to Matty Martin! You may not all know this about Matty but in his spare time he likes to hangout with celebrities (HOT ones!).





A) Conditioning:

For time
21-15-9
Overhead Squat 40/30kg
Chest to Bar

B) Extra:
2) Tabata
Double Unders

Thursday 20th February, 2014

Told you the wrong day Dunsy... Sorry bud.

A) Strength:
5 x 2 Power Cleans + 2 Split Jerks

B) Conditioning:
3 Rounds:
800m Run
12 Deadlifts
21 Situps

Wednesday 19th February, 2014

A) Strength:
EMOTM for 10mins:
Even – 5x4-point Squat Therapy
Odd – 3 Muscle Ups / 8 C2B / 10 Pull Ups

B) Conditioning:
"Tabata"
Hand Release Push up
then
Every 2 mins for 10 mins perform Max effort 200m sprint

Tuesday 18th February, 2014

A) Strength:
EMOTM 10mins
1 Power Snatch + 1 Squat Snatch or OHS

B) Conditioning:
25 Burpees
25 Power Cleans 60/35kg
25 Burpees
*Begin workout with 25 Burpees, at the 1:00 mark complete 7 Air Squats. Then EMOTM for the remainder of the workout perform 7 Air Squats.

Monday 17th February, 2014

This was from the 2012 Open and is in the style of what this year will look like. A great practice for what is to come!

A) Strength:
Strict Pull Ups
5x5

B) Conditioning:

18min AMRAP:
15 Box Jumps 24/20″
12 Shoulder to Overhead 50/30kg
9 Toes to Bar

Saturday 15th February, 2014

A) Conditioning:

'Teams of 3'
Complete for time:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters
*All at the same weight.
**One athlete works at a time.
***EMOTM stop where you are and all athletes complete 5 burpees

Friday 14th February, 2014

A) Strength:
Back Squat
10rm

B) Conditioning:
7min AMRAP
ascending ladder by 3′s
Thruster 40/30kg
200m Run
Complete 3 Thruster + 200m Run, then 6 Thruster + 200m Run and so on until 7 mins is up.

Thursday 13th February, 2014

A) Strength:
3 Rounds:
1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

B) Conditioning:
3 Rounds:
800m Run
12 Deadlifts 100/60kg
21 Sit Ups

Wednesday 12th February, 2014

A) Strength:
Power Snatch
5 x 3

B) Conditioning:
10min AMRAP:
10 Pull Ups
20 Wall Balls 10/6kg
10 T2B

Tuesday 11th February, 2014

Yesterday was TOUGH and no you aren't the only one with a sore bum! Back it up today and you will feel better for it.

A) Strength:
EMOTM 10min
5 Push Press
5 Burpees

B) Conditioning:
5 Hang Power Cleans
200m Run
10 Hang Power Cleans
400m Run
15 Hang Power Cleans
800m Run

Monday 10th February, 2014

Strength:
15min to achieve
20rm Back Squat

Conditioning:
For time:
15 Pull Ups
25 Squat Cleans 40/30kg
25 Push Ups
50 Overhead plate Walking Lunges 20/10kg
Run 800
50 Overhead plate Walking Lunges 20/10kg
25 Push Ups
25 Squat Cleans 40/30kg
15 Pull Ups

Saturday 8th February, 2014

A) Conditioning:

With a 24-minute Running Clock
A. 1 minute: max reps of Thrusters 40/25kg
B. 2 minutes: max reps of Burpees
C. 3 minutes: max reps of Pull Ups
D. 18 minute AMRAP of:
15 Box Jumps 24/20"
12 Shoulder to Overhead 55/35kg
9 T2B

Friday 7th February, 2014

IA) Strength:
15min to build to a
Heavy Deadlift

B) Conditioning:
Teams of 2 complete:-
3 Rounds for time
75 Wall Balls 10/6kg
50 KB Swings 32/24kg
25 Burpee Box Jumps 24/20"

Thursday 6th February, 2014

A) Strength:
20mins to Build to a Heavy Squat Clean

B) Conditioning:
For time:
100 Burpees
800m

Wednesday 5th February, 2014

A) Strength:
Build to a heavy Power Snatch

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

Tuesday 4th February, 2014

We will be holding a Hero WOD at 5:30pm instead of the normal class. Jen has asked we do this as it is a friends brother who was killed in Afghanistan 3 years ago.
I would love for as many of you as possible to come along and support Jen and this cause.

The WOD:
31min AMRAP:
1 Clean and Jerk 75/55kg
300m Run
6 KB Swings 24/32kg
20 Burpees
*This will run like any other WOD with all movements being scalable.

All other classes as per usual

A) Strength:
Strict Press + Push Press + Push Jerk
5 x 8 - 6 - 4

B) Conditioning:
7min AMRAP:
30 KB Swings 24/16kg
30 Wall Balls 10/6kg

Monday 3rd February, 2014

A) Strength:

Front Squat

5x3

B) Conditioning:

12min AMRAP:

6 Thrusters 42.5kg/25kg

12 Pull Ups

6 Burpees