29 Jan / 2014
Thursday 30th January
A. 3RFT of
25 x KB Swings (24/16kg)
250m Row
Rest 3 Mins
B. 3 RFT of:
200m Run
20 x Wall Ball (9/7kg to 10′)
Rest 3 Mins
C. 3 RFT of:
20 x Walking Lunges
10 x Push Press (52.5/37.5kg)
28 Jan / 2014
Wednesday 29th January
| A. Squat Clean |
| 2 – 2 – 2 – 2 – 2 |
| B. Push Jerk |
| 2 – 2 – 2 – 2 – 2 |
While we will be practicing these two lifts separately, the below is a great example of both – at 205kg.
27 Jan / 2014
Tuesday 28th January
A. 6 x 200m Sprints
Men on the 1:00
Ladies on 1:30
Record fastest and slowest efforts.
B. AMRAP in 7 Mins of:
10 x Over Box Burpees (24/20″)
20 x Double Unders
Rest 3 Mins
C. AMRAP in 7 Mins of:
5 x Knees to Elbows
10 x Pistols (5 x each leg)
20 x Double Unders
24 Jan / 2014
Saturday 25th January
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
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
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
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
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
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
