WOD: 12/10/2016

Warm Up/ Mobilise Olympic Lifting: Snatch Push Press & Overhead Squat Every 90sec for 6 Rounds: 3 Snatch Push Press + 1 OHS *maintain weight, focus on form over load!* MetCon: ‘Rep It Out 2016 WOD 1B’ AMRAP in 6 Minutes: 6 Alternating KB Snatch (16/24) 8 Box Over Jump …

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WOD: 11/10/2016

Warm Up/ Mobilise Strength: Bench Press Every 2 Minutes for 5 Rounds  5 x Bench Press *maintain weight* Accessory: Barbell Bent Row/ Band Tri-Cep Pushdown 4 Rounds: Superset  6 x Barbell Bent Over Row (AHAP)  15 x Band Tri-Cep Pushdown Rest 1 Minute MetCon: For Time 48 Double Unders (2:1 …

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10/10/2016

Warm Up/ Mobilise Stength: Front Squat Every 2:30 for 5 Rounds: 5 x Front Squat *build to 5RM* Accessory: Romanian Deadlift 3 Rounds: 8 x RDL (AHAP) Rest 1 Minute MetCon: ‘CrossFit Barbaric Open Day WOD’ For Time: RX: 50 Russian KB Swings (16/24) 40 Thrusters (15/20) 30 Sit Ups …

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WOD: 07/10/2016

Warm Up/ Mobilise Strength: Back Squat/ Box Jump 5 Rounds of: 5 Back Squat (AHAP) 5 Box Jump (20/24″) Rest 90sec Accessory: Banded Glute Bridge 20rep x 3 / Rest 30 – 45sec MetCon: As Far As Possible in 8 Minutes (2,2,2,4,4,4 etc) Russian KB Swing (16/24) KB Goblet Squat …

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WOD: 06/10/2016

Warm Up/ Mobilise Gymnastic Strength: EMOM for 12 Minutes Minute 1: 10 x Alternating Pistol Squat Minute 2: 4 – 8 Strict Pull Ups or 3 x Negative Minute 3: 15 – 30sec Handstand hold or Wall Walk &a Hold MetCon: EMOM for 20 Minutes Minute 1: 12/ 15 Cal …

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WOD: 05/10/2016

Warm Up/ Mobilise Olympic Lifting: Jerk Complex Every 90sec for 6 Rounds: 1 Push Jerk + 1 Split Jerk *build weight* MetCon: ‘GRACE’ For Time: 30 Clean & Jerk (42/62) Time Cap: 12 Minutes Finisher: If Time 3 Rounds of: Gymnastics Swimming

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WOD: 04/10/2016

Warm Up/ Mobilise Strength: Back Rack Lunge Every 90sec for 6 Rounds: 4/ Leg Alt Back Rack Lunge *Maintain Weight* Accessory: Bulgarian Split Squat 8/leg x 3 (AHAP) / Rest 45sec MetCon: For Time 100 Double Unders 80 Sit Ups 60 Cal Row/ Ski 40 Front Squat (30/40) 20 Pull …

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WOD: 03/10/2016

Warm Up/ Mobilise Strength: Bench Press Every 2minutes for 6 Rounds: 3 x Bench Press *build to 3RM* Accessory: Single Arm Supported Row 8rep x 3 (AHAP)/ Rest 30-45sec Core: TABATA : 20sec On : 10sec Off x 8 Alternate between: Hollow Hold Arch Hold MetCon: For Time 21 – …

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WOD: 30/09/2016

Warm Up/ Mobilise Strength: Thruster 15 Minutes to establish a 1 Rep Max (from floor) MetCon: AMRAP in 20 Minutes 20 Wall Ball (6/9) 15 Russian KB Swing (16/24) 10 Burpees 50m Sprint

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WOD: 29/09/2016

Warm Up/ Mobilise Gymnastic Strength: EMOM for 12 Minutes Minute 1: 10 Alternating Pistol Squat/ Single Leg box squat Minute 2: 4 – 8 Strict Ring Dip Minute 3: 4 – 8 Strict Pull Up or 3 x Negative Skill: Hang Power Clean Technique/ build weight MetCon: For Time 21 …

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