Timetable changes! From Monday 30th March:
Monday – Friday – 6.30am, 12.30pm & 6:00pm
Saturday: 8.00am, 9.10am, 10.15 Mobility
10 RFT of:
10 x Wall Ball or Thrusters (BB, DB, KB or OO)
15 x Sit Ups
Mark foot positions to hit if you can.
Timetable changes! From Monday 30th March:
Monday – Friday – 6.30am, 12.30pm & 6:00pm
Saturday: 8.00am, 9.10am, 10.15 Mobility
Speed Skater Squats – 5 x 5 each leg
Can be weighted or balancing an object
Timetable changes! From Monday 30th March:
Monday – Friday – 6.30am, 12.30pm & 6:00pm
Saturday: 8.00am, 9.10am, 10.15 Mobility
For time:
Run 1,600 meters (or Ride 4km)
Rest 3 minutes
Run 1,200 meters (or Ride 3km)
Rest 2 minutes
Run 800 meters (or Ride 2km)
Rest 1 minute
Run 400 meters (or Ride 1km)
Score each effort
No Zoom Classes today, but if you are looking for a WOD, get outside and hit this one! Let us know if you did it on the bike or on foot.
Modified Kelly
5 RFT of:
400m Run (or 2 mins of your chosen cardio)
30 x Wall Balls, Goblet Squats or Odd Object (OO) Thrusters
30 x Box Jumps, Step Ups or Lunges
Scale to 3 or 4 rounds if needed. This is a great one for a park or beach area!
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
10 x 50m Sprints (or 10s flat out cardio)
Rest as 30s b/w efforts or the time it takes to walk back to your start point.
Complete AMRAP in 10 Mins of:
5 x Dips (Chair/Bench/Ring etc)
10 x Swings (Odd Object, KB, DB etc)
15 x Sit Ups
Side Plank
4 x 40s each side
EMOM for 12 mins (4 Rds):
Min 1: 10 x Cossacks
Min 2: 15 x Hollow Rocks
Min 3: 15 x Push-ups
‘Mini Mary’
Complete AMRAP in 10 mins of:
5 x HSPU (Wall, Knees, Feet on chair etc)
10 x Alternating Pistols
15 x Odd Object Bent Over Rows (or Pull-Ups, Rows to a rail etc)
EMOM for 10 mins:
A. 8 x Handstand Push-Ups (or 30s Hold, or 2 x Wall Walks, or 60s Plank)
B. 12 x Alternating Pistols to Box/Ball/Chair
8 RFT of:
8 x Thrusters (Bar, Odd Object, DB or KBs)
8 x Bar Facing Burpees
Monday 23rd March – 6&7am classes only. From noon Monday we will be moving to an online Coaching Model. We will still be coaching movement and helping everyone stay fit and healthy – it will juts be delivered differently. More information to follow on how to join classes and our new class schedule.
With a broom stick (or bar) – 5 sets of:
5 x Power Snatch from hip
5 x Snatch Balance
5 x Tempo Overhead Squats (3 down, 3 pause, 1 Up)
Hold all receiving positions forcefully for a few seconds, and lock out as aggressively, as you would with a bar to get the most out of this.
21 – 15 – 9 Reps for time of:
Odd Object Squat Cleans or Front Rack Lunges
V-Sit Ups (or Hanging Knee raises)
Run 200m after each round (or 1 min of rowing, riding, skipping or any other form of cardio)
Your odd object can be a Medball, Deadball, DB, KB, Bag filled with books and towels, Dog (must be yours),
Monday 23rd March – 6&7am classes only. From noon Monday we will be moving to an online Coaching Model. We will still be coaching movement and helping everyone stay fit and healthy – it will juts be delivered differently. More information to follow on how to join classes and our new class schedule.
30 – 20 – 10 reps for time of:
Chair/Bench Dips (or Pull-ups if you have a bar)
Reverse Alternating Lunges
Directly into…
If you need a pull-up bar – mokeny bars at the park are a good option or the railing at a football ground can be used for rows.
30 – 20 – 10 reps for time of:
Push Ups (or Bench Push-ups)
Box Jumps (Sub: Squat Jumps, or Bench/Chair Step ups)
Mountain Climbers (or Double-Unders x 2 if you have a rope)
if you are doing Box Jumps, please make sure the object you are jumping onto is stable (from personal experience).
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
For total time: 4 x 200m Run (Rx+= 6 x 200m)
Rest 1 min b/w efforts
4 RFT of:
20 x Russian KB Swings (Heavy)
30 x DU
15/12 Cal Row
EMOM for 10 mins
20m Prowler Push – Medium
10 x Box Jumps (High)
For time:
21 x Front Squats (Medium/Heavy)
7 x Rope Climbs
15 x Front Squats
5 x Rope Climbs
9 x Front Squats
3 x Rope Climbs
3 Rounds, Each for total reps:
1:00 Thrusters (Light)
1:00 Power Cleans
1:00 Box Jump-Overs
1:00 Pull-ups
1:00 Assault Bike Cals
*Rest 1:00 Between Rounds
10 – 1 Reps for time of:
HSPU
Burpees
Complete AMRAP in 14 Mins of:
4 x Kipping Swings
8 x T2B
12 x Alternating Pistols
16 x Walking Lunges
2 x 3 Inverted KB TGU
each side
3 Rounds:
8/8 Straight Arm Lat Pull-down
5 Tempo RD Lowers
6 Pause Hollow Crunches (2sec pause)
6 min EMOM
3-5 Reps of a skill or progression down from what you want to test today
Test your new skill capacity
50 – 40 – 30 – 20 – 10 reps for time of:
Wall-ball shots
Double Unders
Single Arm Ring Rows
5 x 5 each arm – 2 sec lower each rep
FITLAB – CrossFit 3000 – Olympic Lifting
A: Snatch (1 X 1)
B: Clean and Jerk (1 X 1)
3 RFT of:
30 x Push-ups (Rx+ = Ring Push-Ups)
30m Prowler Push
30 x Abmat Sit Ups
30m Farmers Carry
FITLAB – CrossFit 3000 – Olympic Lifting
A: Clean and Jerk (4 X 1 @ 80%)
B: Clean Deadlift (3 X 3 @ 115% of Clean)
C: Front Squat (4 X 2 @ 90%)
EMOM for 12 Mins (6 Sets of each)
Odd: Max Reps Strict HSPU or KB Z Press
Even: 10 x Alternating Pistols
Complete AMRAP in 14 mins of:
3 x Rope Climbs
20 x Wall Balls
200m Run
Side Plank – 4 x 30s each side
FITLAB – CrossFit 3000 – Olympic Lifting
A: Clean (4 X 2)
B: Snatch Balance (4 X 3)
C: Push Press (3 X 3)
FITLAB – CrossFit 3000 – Olympic Lifting
A: Snatch (4 X 2)
B: Split Jerk (2 X 2)
C: Clean Pull from Deficit (3 X 3)
D: Back Squat (4 X 2)
4 Rounds – each a 4 min AMRAP of:
5 x Hang Power Clean & Jerk (Medium)
7 x Toes-to-Bars
9 x Box Jumps
Rest 1 min between rounds
800m Run
100 x Double Unders
50/35 Calorie Air Dyne
100 x Double Unders
1500/1200m Row
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
5 RFT of:
5 x Power Cleans (Medium)
5 x Front Squats
5 x Push Jerk
5 x Over Bar Burpees
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**18 Min Time Cap**
Announcements
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
FITLAB – CrossFit 3000 – Olympic Lifting
A: Snatch (2 x 2 @ 65%, 3 x 1 @ 70%)
B: Snatch Grip Push Press (4 x 4 @ 77%) Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
C: Snatch Grip Deadlift (3 x 3 @ 115%)
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
With a partner;
Complete AMRAP in 20 mins of:
400m Run (Together)
50 x DB Thrusters (Light)
30 x Pull-Ups
Break up the Thrusters and Pull-Ups any way you want!
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
3 Rounds:
9 x Front Squats (Light)
7 x Toes to Bar
5 x Lateral Barbell Burpees
30/21 Calorie Bike/Row
3 Rounds of:
9 x Front Squats (Light)
7 x Toes to Bar
5 x Lateral Barbell Burpees
30/21 Calorie Bike/Row
3 Rounds:
9 x Front Squats (Light)
7 x Toes to Bar
5 x Lateral Barbell Burpees
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
10 – 1 Reps for time of:
HSPU
Box Jumps (high)
Complete AMRAP in 15 mins of:
5 x Ring Dips
10 x Pull-Ups
15 x Push-Ups
20 x DB Goblet Squats
30 x Walking Lunges
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
5 Rds of:
2 x Hang Power Clean
2 x Push Press
2 x Push Jerk
12 – 9 – 6 reps for time of:
Deadlifts (Heavy)
C2B Pull-Ups (Rx+= Bar Muscle-ups)
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
Only use deficit if you can maintain a neutral spine and hips lower than shoulders in start position.
Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.
In teams of 2, complete:
90/120 Cal. Row
80 x Clean and Jerks (Light – Medium)
4 RFT of:
Run 400m
50 x Squats (to Medball)
Stick juggle
2 rounds:
8/8 Lat pulldowns
6/6 Single Arm RR
6 Tempo Push Ups 3-1-1-1
Max Reps
Max Reps
Max Reps
6 min EMOM
3/5 Hips to Rings/Bar
2 Rounds
1min: Lying T2B
1min: Side Plank (L)
1min: Side Plank (R)
1min: Dead Bug
1min: Goblet Squat Hold
1min: REST
E2MOM for 12min complete:
2 x Hang Snatch
1 x Snatch
“Swinging Annie”
50 x DU
50 x Russian KB Swings (Med/Heavy)
40 x DU
40 x Russian KB Swings
30 x DU
30 x Russian KB Swings
20 x DU
20 x Russian KB Swings
10 x DU
10 x Russian KB Swings
Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.
Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Use 1 thick mat
Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Partner 1 performs the Thrusters, Rope Climbs and Box Jumps. Partner 2 runs 400m with a load (Sandbag, Deadball or Medball). When Partner 2 returns from the run, Partner 1 will grab the load, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off
Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.
“Moscow Mule”
On the 4:00 for 6 Rounds:
15 x Russian KB Swings
15m Walking Lunge
20/15 Calorie Row/Bike Erg
Score is your time for the final round.
Complete AMRAP in 20 mins of:
5 x Strict Pull-Ups
10 x Push-Ups
15 x Squats
3 rds, each a 3 min AMRAP of:
3 x Power Cleans
3 x Front Squats
3 x Push Jerks
Rest 3 mins b/w rounds
Only use deficit if you can maintain a neutral spine and hips lower than shoulders in start position.
Off 1 thick rubber mat
Complete AMRAP in 10 mins of:
2 x Wall Walks
10 x T2B
30 x Double Unders
5 RFT of:
9 x Ring Dips
20 x Abmat Sit Ups
20m Prowler Push
Dodge the Stick
2 ROUNDS:
8 Banded Pull-Downs
8 Banded C.G Row
3 ROUNDS:
Min 1: 10 BOR (2-0-X-1)
Min 2: Feet Elevated RR (2-0-0-0)
Min 3: 20/30sec L-Sit hold
6 min EMOM:
3/5 Hips to Bar/Ring
Complete AMRAP in 15 mins of:
20 x Wallballs
20 x Single Arm DB Hang Snatch
20 x DB Box Step Overs
20 x Single Arm DB Push Presses
200m Run
Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Off thick rubber mat
Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
