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