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Workout Of The Day

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Workout Of The Day
06 Jan / 2014

Tuesday 7th January

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Hi Team, 

As you may have heard/seen the unfortunate news about the tragic death of former CF3000 member James Rapley just before Christmas, we wanted to pass on the following information:
 
James’ family have started an Everyday Hero page:
 
 
This page is to raise money for the Amy Gillett Foundation which advocates for cyclist safety, and also asks people to sign up to Hello Sunday Morning as an action to try to alter the alcohol culture by abstaining for 3 months (or 12). In lieu of flowers please make a donation to the Amy Gillet Foundation.
 
James’ funeral is at 1:00pm this Thursday at Fawkner Crematorium, for anyone wishing to pay their respects.

 

A. Back Squat
 
5 – 5 – 5 – 5
 
B. Fight Gone Bad

3 Rounds, As Many Reps as Possible, one minute per station of:

Wall Ball
SDLHP (35/25kg)
Box Jump 24/20″
Push Press (35/25kg)
Row (Calories)
 
Rest 1 Min b/w rounds

 

 

05 Jan / 2014

Monday 6th January

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 Team – as was announced over the weekend, the first workout of the 2014 CrossFit Games Open kicks off on 27th Feb. With that in mind a number of the AWODs will be focused on those looking to complete the open this year. Lets get training.

A. Clean Pulls
 
3 – 3 – 3 – 3 – 3
* Work to 100% of 1 RM Clean
 
B. 10 Min AMRAP of:
 
30 x DU
9 x Power Clean 50/35kg
 

C. AWOD: Games Open WOD 11.1

10 Min AMRAP of:
 
30 x DU
15 x Power Snatch 35/25kg

 

03 Jan / 2014

Saturday, 4th Jan

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A. 16 Mins with your Goats

EMOM 16 Mins:

Odd – Goat 1
Even – Goat 2

B. Partner WOD:

5 RFT of:

50 x Push Ups
40 x Box Jumps (24/20″)
30 x T2B
20 x Pistols

You can split up the reps any way, but only one athlete works at a time.

02 Jan / 2014

Friday, 3rd January

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A. Shoulder Press

1 – 1 – 1 – 1 – 1

B. Push Press

3 – 3 – 3 – 3 – 3

C. Push Jerk

5 – 5 – 5 – 5 – 5

01 Jan / 2014

Thursday, 2nd January

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A. Cleans

12 Min to work to heavy double

(May be squat, power or hang depending on skill level)

B. 3 RFT of:

50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU

31 Dec / 2013

Wednesday, 1st January

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Rest Day

What are your fitness goals for 2014?

cfg

30 Dec / 2013

Tuesday, 31st December

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A. Front Squats

3 – 3 – 3 – 3 – 3

B. “Satan’s Whiskers”

3 RFT of:

10 x C2B Pull Ups
10 x Front Squats (75/52.5kg)
10 x Burpees

WOD B Courtesy of CF New England/Competitors WOD

29 Dec / 2013

Monday, 30th December

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A. 2 Rds for total time:

Run 800m, Rest 2 Mins
Run 400m, Rest 1 Min
Run 200m, Rest 30 Secs

Score is your total time (without the 30s rest after the final 200m).

B. Hang Snatch

20 Min Practice or work to 3RM

01 Jan / 1900

NEW CYCLE WEEK 1 OF 8

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Olympic Lifting

A: SNATCH BALANCE
2-2-2-2-2

Snatch Balance (2-2-2-2-2)


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