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Workout Of The Day

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Workout Of The Day
25 Jan / 2014

Monday 27th January

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No classes today – Open Gym 10am-12 noon only.

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24 Jan / 2014

Saturday 25th January

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Reminder: Due to Australia Day public holiday on Monday, there will be no classes scheduled. Instead there will be open gym 10-12 noon.

For time:
 
Run 400m
25 x Ring Push Ups
25 x KB Swings (32/24kg)
25 x Pull Ups
 
Run 400m
20 x Ring Push Ups
20 x KB Swings
20 x Pull Ups
 
Run 400m
15 x Ring Push Ups
15 x KB Swings 
15 x Pull Ups

23 Jan / 2014

Friday 24th January

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A. Snatch 

15 Mins to practice or work to a heavy double – hang/power/squat depending on skill/mobility.

If you are new to CrossFit or your cleans are less than awesome, then you will be practicing your cleans instead. Trust us – you will get more out of dialing in your cleans than working on your snatch if you are a beginner.

B. ‘Rahoi’

12 Min AMRAP of:

12 x Box Jumps (24/20″)

6 x Thrusters (42.5/30kg)

6 x Bar Facing Burpees

 

22 Jan / 2014

Thursday 23rd January

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A. Back Squat

2 – 2 – 2 – 2 – 2

B. AMRAP in 12 Mins of:

5 x Power Cleans (75/55kg)

25 x Double Unders

 

21 Jan / 2014

Wednesday 22nd January

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A. Muscle Up/MU Progressions Practice or 30 MU for time.

B. 5 Rds for total time of:

10 x Unbroken Wall Ball to 10′

10 x Pull-Ups

10 x Burpees

Rest 30 secs  between rounds

Wall Balls must be UNBROKEN (no missed reps, no rest) or start the set over again. 

 

Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.

20 Jan / 2014

Tuesday 21st January

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A. Row 2000m for time.

B. Partner WOD

AMRAP in 15 Mins of:

20m Walking Lunges with 2 x KB held in Front rack position (16/12kg)

20 x Air Squats

2 x Wall Walks

One partner completes an entire round before swapping.

 

19 Jan / 2014

Monday 20th January

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A. Strict Press

3 – 3 – 3 – 3 – 3

B. For time:

Run 800m

50 x Burpees

Run 400m

50 x Push Ups

Run 200m

50 x Sit Ups

17 Jan / 2014

Saturday 18th January

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A. 400m Run for time.

After solid warm-up attempt fastest possible 400m sprint.

Times to beat: 43.19 (WR – Michael Johnson) or 1.00 (Gym Record – Luke ‘Mocha’ Bryan)

B. ‘The Chief”

5 Rounds with each round being: 

AMRAP in 3 Mins of:

3 x Power Cleans (61/42.5kg)

6 x Push-Ups

9 x Squats

Rest 1 Min between rounds.

Your start the next round where ever you left off your last round.

 

16 Jan / 2014

Friday 17th January

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A. Front Squat

5 – 5 – 5 – 5

B. ‘Franesque’

5 RFT of:

9 x Thrusters (45/30kg)

9 x C2B Pull-ups

15 Jan / 2014

Thursday 16th January

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A. Deadlift:

3 – 3 – 3 – 3 – 3 – 3 – 3 (75-80%)

B. 21 – 15 – 9 reps for time of:

Wall Ball (9/7kg to 10′)

Abmat Sit-Ups

or

C. AWOD:

21 x Wall Balls (9/7kg to 10′)

7 x Muscle Ups

15 x Wall Ball

5 x Muscle Ups

9  x Wall Balls

3 x Muscle Ups