Wednesday 9^th May ‘12

A] Raw Strength

Perform 3-3-3-1-1-1 reps of:

-Back Squat

63-70-77-85-93-100/101% of 1RM

B] Metcon

21 – 15 – 9 reps for time of:

-Back squats 65/45

-HSPU

C] After Party

-Midline-

-100 weight twists 15/10kg

-30 OH sit ups 15/10kg

Competitors

A] Raw Strength

-Same as class

B] Metcon

-Same as class but @ 100/75kg

C] After Party

-Midline-

-Same as class

Tuesday 8th May ‘12 A] Metcon 1.0 For time of: -50 OH walking lunge 20/10kg -40 Push-up -30 Pull up -20 Burpee -10 HSPU -15 minute cap- B] Metcon 2.0 10-9-8-7…..2-1 reps for time of: -KBS 32/24kg Sprint 100m -12 minute cap- C] After Party -MIDLINE- Perform 30 reps of: -Good Morning @ MAX Competitors A] Speed Strength Perform 3 … Continue reading →

Monday  7th May ‘12   A] Speed Strength Perform 3-3-3-1-1-1 reps of: -Snatch 63-70-77-85-93-100/101% of 1RM B] Metcon On the minute every minute/odd minute for 20 minutes perform: *Odd Minutes: -6 OHS 45/32.5kg  *Even Minute: -3 pull ups (C2B) -12 Squats 24 double unders *If you fail to complete the required, complete 4 burpees and rest until the top of … Continue reading →

Sunday 6th May ‘12 – Rest-   Work a weakness Mobility WOD…..
 “Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make … Continue reading →

Sat 5th May ‘12 – Saturday Raw Grunt Sessions  – For time of: -50 thrusters 30/20kg Run 100m -40 thursters 35/25kg Run 200m -30 thrusters 40/30kg Run 300m -20 thrusters 45/35kg Run 400m -10 Thrusters 50/40kg Run 500m *Catch; perform 50 DU before starting each set of thrusters  **One bar per athlete, Athletes much change the weight on there own. … Continue reading →

Fri 4th  May ‘12                 A] Speed Strength Perform 5-5-5-3-3-3 reps of: -Split Jerk    55-63-70-77-85-93% of 1RM B] Metcon Every min on the min for 12min perform: -2 clean n jerk 60/45kg (this is full squat clean) work split jerk C] After party – MIDLINE – 10-9-8-7-6-5-4-3-2-1 reps for time of: -toes 2 bar Sprint 100m Competitors  A] Speed Strength -Same as … Continue reading →

Thur 3rd May ‘12 – REST DAY @ CF+ -                  A] Metcon 4 Rounds for time of: -18 KBS 24/16kg -15m bear crawl shuttle -9 burpee broad jumps Run 400m B] After party -MIDLINE- -100 hollow rocks * every 30sec perform 5 sit-ups Competitors A] Metcon  AMRAP 20, minutes of: Run 200 meter *Rest 30 seconds B] MAX AMRAP, … Continue reading →

 Wed 2nd  May ‘12                 A] Raw Strength Perform 5-5-5-3-3-3 reps of: -Back squat    55-63-70-77-85-93% of 1RM *Back up each set of squats with the same number box jumps (games standard) B] Metcon 3 rounds for time of: -15 ball slams 20/9kg -15 Air squat C] After party AMRAP 4min of: -Burpee toes 2 Bar       Competitors A] … Continue reading →

Tue 1st May ‘12 A] Skill AMRAP 2min: -HSPU B] Skill AMRAP 3min: -Ring Dips C] Metcon 2-4-6-8-10-12-14 reps for time of: -Push up (HR) -Box jumps D] After party 14-10-6 reps for time of: -Handstand knee tapes -weighted OH sit up 15/10kg      Competitors A] skill 5 x 3 reps of: -HSPU Full ROM (paralletes) B] Skill 3 … Continue reading →

Mon 30th April ‘12 A] Speed Strength Perform 5-5-5-3-3-3 reps of: -Snatch 55-63-70-77-85-93% of 1RM B] Metcon AMRAP 15min of: -20 Power snatch 40/27.5kg -15 OHS 40/27.5kg -10 pull up Competitions A] Same B] Metcon AMRAP 15min of: -12 DB Snatches 45/30kg (Power/Squat/Muscle) -9 Signal Arm DB OHS 45/30kg -6 Pull ups (Strict) *SUB: DB for 55/35kg barbell *Marty/Beck 4 … Continue reading →