Tuesday291116

dsp-ninjawars2016-2398

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Fitness, Performance Workout
“Freedom Sauce”
3 minute AMRAP:
21 Overhead Squats 95/65#
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3 minutes
3 minute AMRAP:
18 Overhead Squats 115/80#
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3 minutes
3 minute AMRAP:
15 Overhead Squats 135/95#
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3 minutes
3 minute AMRAP:
12 Overhead Squats 155/105#
12 Over-the-Erg Burpees
Max Calorie Row

Fitness Gymnastics
Take 15 minutes to work on Handstand/Handstand Push Ups Progressions

Performance Gymnastics
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets

Monday281116

dsp-ninjawars2016-3336

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Fitness, Performance Strength
Front OR Back Squat
** Warm up really well and start your first set of 6x reps @ 80%**
Back/Front Squat 6, 4, 3, 2, 2 @ 80%, 85%, 87.5%, 90%, 92.5%

Fitness, Performance Workout
15 minute AMRAP:
20 KB Swings 24/16kg
15 Box Jumps 20/24”
10 Wall Balls 20/14”
5 Burpee Pull Ups
Rest :90 seconds
2 minute AMRAP
**try and complete 1 FULL round in just 2 minutes**

Saturday261116

dsp-ninjawars2016-3368

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Fitness, Performance Workout
“Kalsu”
Every minute on the minute until you complete 100 Thrusters for time:
5 Burpees
Max Thrusters 135/95#

Friday251116

dsp-ninjawars2016-3281

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Fitness, Performance Strength
1.a. Bulgarian Split Squats X 6-8 reps
1.b. Strict Pull Ups X 6-8 reps
5 Rounds

Fitness, Performance Workout #1
800m Run for time

Fitness, Performance Workout #2
Complete the following for time:
200m Walking Lunges
20 Shoulder to Overhead 135/95#
5 Rope Climbs

Thursday241116

dsp-ninjawars2016-3381

Fitness, Performance Strength
1.a. 10 Dumbbell Bench Press
1.b. 10 Dumbbell Row
X 4-6 Rounds

Fitness Workout
18-14-10
Hand Release Push Ups
Overhead Squats 95/65#

Performance Workout
9-7-5
Muscle Ups
Overhead Squats 135/95#

Wednesday231116

dsp-ninjawars2016-2333

Pre Work
Posterior Chain Work:
Bulldog Progression- 10x each leg each movement:
-fire hydrants, forward circles, reverse circles, sideways leg raise-point toe down (lay), sideways leg adduction (lay), Glute raise
Accumulate 3 min of weighted planks! (15#-90#)
3×5 Deadlifts @ about 65%, follow each set with 5x Max height Tuck Jumps

Fitness, Performance Workout
EMOM for 12 minutes
Odd- 15-20 Wall Balls 20/14#
Even- 20-25 R. KB Swings (challenge yourself)

Post Work
Row 500m at cool down pace
2 sets of:
10 Scorpions
:25sec Prone Cobra
1 min Wall Splits

Tuesday221116

dsp-ninjawars2016-2322

Fitness Performance Skill Work
15 minutes:
20m Plank Walk
3 Wall Walks
5 Strict Pull Ups (advance-MU, C2Bar, HSPU)
7 Ring Dips (scale-box, support)
9 KTE/T2Bar
11 Supermans
2 Attempts at Max Double Unders

Fitness, Performance Workout
Complete the following for time:
Buy In: 100 Mt. Climbers (total) (UNBROKEN)
Then:
3 Rounds of:
5 Hang Snatch 95/65# – max 135/95#
20 Barbell Hops (total)
10 Hang Clean
Then:
Cash Out: 100 Mt. Climbers (total) (UNBROKEN)

Post Work
Crossover Symmetry or YTWA’s and DB Int/EXT rotation
Roll Calves
Stretch

Monday211116

dsp-ninjawars2016-2317

Pre work
Warm up that ankle mobility with the band and a KB stretch 🙂

Fitness Performance Strength Work
Front Squat OR Back Squat- stick with the same squat the entire strength cycle.
4×6 – 4 count lower down- accelerate out of the bottom
***start first set around 65%***

Fitness Performance Workout
Complete the following for time:
21-15-9
Burpee Box Jumps 20/24”
Medball Side Toss (each side)

Rest 1 min

9-6-3
Burpee Pull Ups
KB Snatches/Clean & Press (each arm)

Rest 1 min

3min**2min**1min**
Max Meter Row
**Complete 30 Situps in between each set
Score= Total Time including rest.

Post Work-
Cool down walk/jog.
1min Couch Stretch (each leg)
1min Pec Stretch in Rig
Roll! Roll! Roll!

Saturday191116

wod-cpl-cameron-baird-2

Fitness Performance Pre-Work

Completion Circuit 24 min. Amrap

Double Plate Carry x 90m

  1. Arm F. Carry 90m
  2. Arm F. Carry 90m

Dbl. Plate Lunge x 18m

 

M: Double plate 2×45’s must be carried on chest/belly.

W: Double Plate 1×45 1x15lb. Must be carried on chest/belly Intent: Steady grinder odd object work. Goal is to keep moving for entire time domain. Scale weight as required.

 

Fitness Performance Workout

13 minutes

600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence.
Run under 2mins do extra pull ups,
Run over 2mins AMRAP the remaining 1min or over 3mins move to the next minute of movements.

Then into

3 Rounds AMRAP

1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Post Work

Go and have a great weekend!

 

Friday181116

dsp-ninjawars2016-2320

 

Fitness Performance Pre-Work

“Core Values”

10x TGU (5xeach side)

20x Knee tucks on rower

30x Hollow Rocks

40x Alternate leg V-up

50x Russian Twist w/weight (total)

 

Fitness Performance Workout

For time:

20x Pull Ups

30x Push Ups

40x Sit Ups

50x Air Squats

500m Row

50x Air Squats

40x Sit Ups

30x Push Ups

20x Pull Ups

 

Post Work

Fish Game! TGIF! Stretch, Roll, and Recover!

 

Thursday171116

 

dsp-ninjawars2016-2317

Fitness Performance Strength

5 x  (build to a heavy complex)

1 x Clean Pull

1x Clean

2x Front Squats

1x Dip Pause, Jerk

 

Fitness Workout

3 Rounds- rest 90sec between rounds

7x Power Cleans (95/65#) (scale to power)

30sec Max Box Jump Overs

Then

2 min rest.

Then

50 x KTE/T2Bar For Time!

 

Performance Workout

3 Rounds- rest 90sec between rounds

7x Squat Cleans (135/95#)

30sec Max Box Jump Overs

Then

2 min rest.

Then

50 x KTE/T2Bar For Time!

 

Post Work

4min row or ride

Stretch / Roll