7 February 2017 – Move Well

2 rounds of :
Run 200m
10 push ups
10 superman
10 wall balls

18 min EMOM: 40 sec on 20 sec off
Min 1 : Med ball thrusters ( red wolves, dumb bell thrusters @ 20kg each hand)
Min 2 : Renegade rows 15/10kg (Used the 10kg dumb bell)
Min 3 : Run 100m/150m/200m (substituted for rowing as it was raining)

Accessory work
Complete 3 rounds for quality:
4 Nordic curls
20 Abductors each side
1 min bridge/weighted bridge


9 January 2015 – Saturday Stadium Stairs

Really enjoyed this tough workout programmed by the one and only Devan Bolt!

I’m in charge of this weeks programming so it should be interesing… haha

**Please note if down with ease it should be shorter than 45mins


– dynamic stretches

-400m jog


  • jog upstairs from bottom at track right to the top, preferably using the 2middle flights of stairs, then jog back down
  • 30 standing calf raises, feet parallel to each other
  • 15 pushups

Round 2

  • jog upstairs, skipping one stair at a time, jog down stairs
  • 30 calf raises on edge of stair, feet parallel, heels not touching the stair
  • 15 pushups with hands on stair and feet on surface below

Round 3

  • jog upstairs, skipping 2 stairs at a time, joy down stairs
  • 30 calf raises on edge of stair. Heels touching each other by not the stair and toes pointing outwards. Feet will be making a V shape
  • 15pushups legs elevated on stairs, hands on surface below

Round 4

  • sideways jog upstairs, body facing the left side of stadium, jog down stairs
  • 30 calf raises, with feet in inverse V. Tired touch each other and heels facing outwards; still heels not touching edge of stair
  • 15pushups with only right arm elevated on one stair, body facing left of stadium

Round 5

  • sideways joy upstairs, body facing right of stadium, jog down stairs
  • 30 squat to calf raises, feet parallel to each other
  • 15pushups body facing right of stadium, left arm elevated on a stair

Round 6

  • using top have of stadium stands. Spread legs wide and do stair by stair wide squat jumps, on large stairs. Joy back down
  • 25dips
  • laying on belly do 40 superman ab flexes (keep body straight stretching and and legs outward, then raise arms and legs simultaneously off the ground)
  • 40 mountain climbers, two legs being one rep

Round 7

  • again top half of stadium, keep feet close together and do stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • laying on back do 30 bicycle ab crunches, both legs being one rep

Round 8

  • narrow to wide stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • sitting on edge of stair, raise legs parallel to buttocks and do 40knee to chest ab crunches, legs always moving back to parallel position

Take 2min rest between between each round

Time: +- 1 hour

18 September 2015 – Air Force

400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

9 September 2015 – Thrust Unders

Bench Press
1×5 65% (40kg)
1×5 70% (45kg)
1×5 75% (50kg)
1×5 80% (60kg)

3 Rounds
15 Thrusters (40,30)
20 Double Unders
15 Toes to Bar
20 Double Unders
Level 2- (35,25), 10 Double Unders
Level 1- (30,15), Singles x2

Time: 14:29 (Rx)

Core cash out
10 Pike ups on power wheel
25 Supermans
50 Hollow Rocks
25 Supermans
10 Pike ups on Power wheel

4 August 2015 – Lung Buster

Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (40kg)
1×6 85% (40kg)

2 Rounds
45s Work || 15s Rest
1. Hollow Rocks
2. Supermans
3. Plank Hold
4. Jackknives

800m Run
40 Wallballs (10,7)
100 Double Unders
Rest 3 Minutes
600m Run
30 Wallballs
80 Double Unders
Rest 2 Minutes
400m Run
20 Wallballs
60 Double Unders
Rest 1 Minute
200m Run
10 Wallballs
40 Double Unders

L2 –50, 40, 30, 20 Double Unders
L1- 25, 20, 15, 5 Double Under Attempts or Singles x 2


Time: 31:30 (Rx)

A great cardio workout that took alot out of me… I focused on running form as much as possible on the runs, especially during the end. Also partitioned the reps of the wallballs to 10 at a time and segments of 20 for the double unders. This did extend the time though, which is not what I wanted.

I also thought about how cardio is more apparent in Crossfit, especially at the Games.It was sparked off by this post on Instagram by Ben Bergeron. I was an okay runner before I started Crossfit, and whilst I could see definite results in my running because of the training, I always thought that we should run more as Crossfittters, as that is the ultimate form of human movement. Today proved that I don’t run enough. Need to get some more kms logged.

7 July 2015 – Dumb Doubles!

5 minutes
10 V-Ups
10 Situps
10 Supermans
Plank for remaining time


Bench Press
1×10 @ 60% (20kg)
1×8@ 70% (40kg)
1×6@ 75% (50kg)
1×4 @ 80% (55kg)

21 Dumbbell Push Press (pick a challenging weight) (15kg)
10 hand release Push-ups
50 Double unders
15 Dumbbell Push Press
10 hand release Push-ups
100 Double unders
9 Dumbbell Push Press
10 Push-ups on Dumbbells
200 Double unders
*13 minute time cap.

Time: 13:00 (15kg) (did 10/200 DU’s)

Tried to do everything unbroken but the double unders proved tricky. I split those up into sets of 10, which may have cost me some valuable time. I also had to break up the set of 15 dumbbell presses into 7 + 8. The rest was unbroken though. Pushups were very hard, but at least I could do them! More a technical WOD and I think I could’ve used a heavier weight, but alas, my shoulder… Those double unders are something to work on.

28 January 2015 – Supermans!

My stomach needed this today. Lately I’ve felt that I’m losing my mid ab strength, whilst the lower portion was getting stronger. The mid section certainly worked today though! I also found out that I really suck at Supermans LOL!


Take percentages based off 90% of your 1 RM (90% of 160kg = 144kg)
70% x 3 (100kg)
80% x 3 (115kg)
90% x 3 (130kg)
90% x AMRAP to “not failure”. Leave one or two in the tank (130kg x 5 reps)

3 rounds for time of:
Run 800 meters
50 Supermans
50 sit-ups
* advanced can do hollow rocks or V-Ups instead of sit ups

Time: 27:05 (did the situps)