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