Fitness Performance Strength
1.
5 X 2 Squat Clean
*Work up to heavy set of 2.
2.
3 X 3 Front Squat
*Lower slowly and pause for 1 second at bottom.
Fitness, Workout
4 Rounds for time of:
26 Wall Balls
13 Pull Ups
Performance Workout
For time:
104 Wall Balls 20/14# 10ft
52 Pull ups
Fitness Performance Strength
Take 10 minutes to establish a 5RM Dumbbell Snatch.
*No dumping the weights
Fitness, Performance Workout
“Black and Blue”
5 Rounds for time of:
10 Cleans 135/95#
10 Burpees
*full Squat on the cleans
*12 minute Cap
Post Work
In teams of two or three, complete for time:
400m Sled drag @ .75-BW + 2 Kettlebells
*One person pulls the sled while holding onto the kettlebells. Change each 100m (approx.)
Jocelyn
Fitness Performance Strength
1.
10 minute EMOM:
2 X 3 sec Pause Bench press
*Choose a weight that is challenging but you are still able to pause for 3 seconds at the chest. Use the same weight across the whole EMOM.
2.
6 minute EMOM
1 Overhead Squat @ 75-80% of 1RM.
*Same weight across.
Fitness, Performance Workout
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats 95/65#
Fitness Performance Strength/Skill
5 sets of:
3 Shoulder press + 2 Push press + 1 Push Jerk
*Same weight across
*Focus on hip drive in the Push press and Push Jerk
Fitness Workout
Love a Sprint!!
With a running clock:
4 Rounds, start a round every 3 minutes:
500/400m Row
10 Hand release push ups
Performance Workout
Love a Sprint!!
With a running clock:
4 Rounds, start a round every 3 minutes:
500/400m Row
10 Handstand push ups
*Guys row 500m, girls row 400m
Sharkey
Fitness Skill
4 sets of:
5 Ring rows + 5 turn overs on rings + 5 ring dips
*Scale ring dips to a 3 second eccentric lowering
Performance Skill
4 sets of:
5 Strict Ring Pull ups + 5 hips to rings + 3-5 Muscle Ups
Fitness Workout
Complete as many rounds and reps in 15 minutes of:
3 Power Cleans 155/105#
12 One legged squats to a box
60 Double Unders or 100 Skips
Performance Workout
Complete as many rounds and reps in 15 minutes of:
15 minute AMRAP:
3 Power Cleans 205/135#
12 Pistols
60 Double Unders
Many people first found about CrossFit from google searching “300 workout” or “300 movie training” Back in the early 2000’s it was a pretty ground-breaking movie and the effects were as equally impressive as the ripped actors. The workout is just a simple chipper, made famous by the guys form Gym Jones who trained most of the actors for the movie. Today we pay tribute to one of the original favourite workouts and one of the reasons that led a lot of people to CrossFit. I have changed the workout slightly by swapping the Deadlifts for squats.
Fitness, Performance Strength
1.
3 X 20 Back Squat @ 30% of 1RM
*Controlled pace
2.
3 X 10 Back Squat @ 3510 of 1RM
Fitness, Performance Workout
“300”
25 Pull Ups
50 Squats 115/75#
50 Push Ups
50 Box Jumps 24/20”
50 Floor Wipers (single count)
50 Double KB Clean and Jerk 16/8kg
25 Pull Ups
*Take on as an individual or partner up and synchronize all movements for Team Tuesday.
Warm Up
BB Snatch Warm-up
Fitness, Performance Strength
10:00 EMOM using 50% of 1RM Snatch
Even min: 1x 3 Second Snatch + 1x Hang Snatch + OHS + Snatch Balance
Odd Min: 30 Double Unders
Fitness, Performance Workout
4 Rounds of:
5 Deadlifts @ 70% 1RM
Run 400m FAST
Rest 2:00
Record each 400m time. Run hard each time but make the last one you’re fastest!
Post Work
Stretch hammy’s and hip flexors, roll out calves.
“Sher”
Greg passed away prior to broad popularity of CrossFit within Australia. The workout was designed by Dave/Steve to honour Greg’s hard working, determined spirit.
Greg, short in stature but large in heart, had a few bio-mechanical advantages/disadvantages and this punish of a WOD seeks to play on that fact. 3/4 Bodyweight cleans tend to favour the short and stout (Greg), Burpee chins those with greater reach (not Greg). The chins remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it. Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.
The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here.
We began doing this WOD in memorial on the date of Greg’s passing, 4th of January, and have done impromptu adaptations with kettlebells when unable to find a suitable gym. The one hour cut off will test those unfamiliar with the movements with seasoned fit people able to come close to the 30 min mark. Greg, we honour you.
Fitness Workout
1/2 BW clean (Full Squat)
10-9-8-7-6-5-4-3-2-1
Jumping burpee pull ups
20-18-16-14-12-10-8-6-4-2
Skips X 2
30-27-24-21-18-15-12-9-6-3
1 Hour cut off
Performance Workout
3/4 BW clean (Full Squat)
10-9-8-7-6-5-4-3-2-1
Burpee chins (dead hang)
20-18-16-14-12-10-8-6-4-2
Double unders
30-27-24-21-18-15-12-9-6-3
1 Hour cut off
Pete Knight, our resident massage therapist
Pre Work
4 Super sets of:
8 Ring dips
8 Body weight bar rows
Fitness, Performance Workout
3 Rounds for time of:
10 Bar facing burpees
15 Push press
20 Sit ups
Fitness: 75/55#
Performance: 95/65#
Post/Vanity work
3 sets not for time of:
12 supinated barbell curls
12 GHD sit ups
Warm up your shoulders really well. Use the crossover symmetry. Do plenty of kip swings before the group warm up.
Skill
Kipping Pull Ups
Fitness Gymnastics
Jumping Pull Ups: Max reps.
Set a bar to elbow to mid forearm and perform 3 max sets of jumping pull ups, as soon as your chin doesn’t cross over the bar anymore, stop. Put in your notes where you placed the bar for future reference.
Performance Gymnastics
Kipping Pull Ups: Max reps.
Take 3 attempts to find a max set of kipping pull ups. Add your three attempts together for one large number. Put in your notes your three different numbers.
*Rest 2 minutes between attempts
Fitness, Performance Workout
Run Forest!!
Complete as many rounds and reps as possible in 15 minutes of:
800m run
8 R/arm Kettlebell Snatches
8 L/arm Kettlebell Snatches
Fitness: 16/12kg
Performance: 24/16kg
Fitness, Performance Strength
Find a heavy single of the following:
1 Power Clean + 1 Front Squat + 1 Push Jerk
Fitness, Performance Workout
Every 4 minutes for 16 minutes:
250m Row
3 Power Cleans
2 Front Squats
1 Thruster
Fitness and Masters: 115/75#
Performance: 155/105#
*Sprint the row and try to go unbroken on the barbell stuff. Score is each rounds total time worked.