29 January 2016 – 45 Minutes Of Glory

WOD

45 minute EMOM

min 1:  10 Burpees

min 2: 15/10 cal Row

min 3: 30 Double Unders

min 4: 10 Overhead Lunges (20kg)

min 5:  10 Pull Ups

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16 January 2016 – Salmon/Johnson

I was tasked with programming Saturday’s stadium WOD for the Elites.

The parameters were: Not longer than 1 hour, and use the surrounding area (stadium/track)

After alot of research, this is what I came up with. A 2 part AMRAP that lasts a total of 45 minutes. It gets pretty spicy towards the end 🙂

 

A.  “Anadromous: The Salmon Run”
20 min AMRAP

5 Burpees

10 Situps

15 Squats

Rest 5 minutes

THEN 

B.  “Michael Johnson”

Jog 300m. Sprint 100m

400 meters

50 Squats

400 meters

50 Push-ups

400 meters

50 Sit-ups

Run 400 meters

**20 minute time cap

 

Score is:

A. # of rounds

B. Time
Intensity is totally up to you – it should be challenging but not easy.

 

Score: 

A: 15 rounds

B: 16:42

22 December 2015 – Filthy Fifty

Warmup:

2 lap run
1 lap lunges
20 Toe Touch Back Bend
20 Push Ups

WOD:

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (24kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (20kg)
50 KB Deadlift (24kg)
50 Wall ball shots, (10kg ball)
50 Burpees
50 Double unders

Time: 32:04 (Rx)

10 December 2015 – Summer Body Blast

Warmup:

2 lap run

THEN

2 Rounds

10 Push Ups
10 squats
10 PVC pass throughs
10 Good Mornings
5 kips

Skills:

NOT FOR TIME

10 Pull Ups/ Chest to Bar
20 Ring Rows
30 Jump Pullups

75 Double Unders between each round

WOD:

Summer Body Fitness Test

400m Run
40 lunges
30 KB Swings
20 Ball Slams
10 Burpees
20 hand release push-ups
30 sit-ups
40 air squats
400m run
Time : 13:40

2 December 2015 – Clean Wandering

Checked out a new box , Crossfit Wanderers. Facility is a bit snug, but they make it work. Parking may be an issue during peak times.

Warmup
2 rounds
6 reps

Oly Warmup
1 lap run

WOD:

21-15-9
Squat Clean (50kg/30kg)
Over The Bar Burpees
Time Cap: 10 min

Score: Capped at the end of 15 burpees (21+21+15+15 = 72 reps) (Rx)

Really tough workout. I went waaay to fast in the first round, so was proper gassed during the round of 15. Great combo as the squat cleans get your legs burning and that makes the burpees that much harder.

2 November 2015 – Blackline

Joined the Elites at Crossfit Blackheath for a real burner of a WOD!

Warmup:
6 Minutes

Even Minutes: Skips
Odd Minutes: Jumping jacks

THEN

16 Round Tabata (20 sec on || 10 sec off)
Box Step Ups

WOD:
10 rounds AFAP

3 Push Press (40kg)20kg)
3 Deadlifts (40kg/20kg)
3 Burpee Over Bar

Time: 6:39

THEN

3 Minutes: Max Wall Balls (Score: 60)

3 Minutes: Max Double Unders (Score: 124)

3 Minutes: Max Jump Squats (Score: 80)

 

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14 October 2015 – Bye Laruchke!

Today is Laruchke’s (our 5am coach) last day – so we all showed up

Partner WOD:
50 Front Squats
25 burpees
400m
50 STOH
25 box jumps
400m
50 back squats
25 pull-ups/muscle up
400m
50 toe 2 bar
25 thrusters
400m
50 box jumps
25 squat snatch/power snatch OHS
400m

 

Time (MC + Jamo): 34:37 (Rx)

6 October 2015 – Double On The Floor

Strength
Bench Press
1×5 60% (40kg)
1×5 70% (50kg)
1×5 75% (60kg)
1×5 80%  (65kg)

WOD
Complete 4 rounds for time of:
50 Double Unders (150 singles)
15 Burpees
*13 minute time cap.

Time: 11:08 (Rx)

 

Ca$hout:
5 min EMOM
10 situps
10 Hollow Rocks
Plank for remainder of minute

2 October 2015 – The Ascent

No strength work today

Warm up
EMOM 20
Odd – 15/10
Calories on assault bike
Even – 100m Run

WOD
12 Minute Ascending AMRAP
3 Burpees
3 Wall balls
3 Medball Sit ups
6 Burpees
6 Wall balls
6 Medball Sit ups
9 Burpees
9 Wall balls
9 Medball Sit ups…
*Hold medicine ball at your chest – not going overhead with the ball.
L1/L2 – Regular sit ups

Score: 15 + 10 burpees (completed round of 15)

Core cash out
2 Rounds for quality
9 Strict toes to bar
6 Around the worlds hanging from bar (3 each direction)
3 Dragonflags

3 September 2015 – Hangin’

Strength
Dead lift
1×5 70% (100kg)
1×5 80% (110kg)
1×2 85% (120kg)
1×3 90% (130kg)
1×1 100% (140kg)

WOD
5 Rounds
10 Hang Power Cleans (70,45)
10 Burpees
10 Box Jumps
2 Minute Rest between rounds
Level 3- (60,40)
Level 2- (50,30)
Level 1- (40,25)

Time: 21:52 (L3)

Grip on my right hand struggled after 5 reps of the Hang Cleans, must be because of the injury – that needs to be worked on. Theres such a difference between 60kg and 70 kg Great WOD once again. And that core work! Bring on SUMMER!

Core cash out
2 Rounds
30 secs work:30 seconds rest
Rotating Stations
1. Strict Toes to Bar
2. Power wheel rollouts
3. V ups
4. Hollow Rocks