Saturday 2/3/19

Gym open 7.30am - 1 st Heat 8am

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1)

25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

19.2 Scaled

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises*

50 single-unders

15 squat cleans (weight #1)

25 hanging knee-raises*

50 single-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

7 squat cleans (weight #5) Stop at 20 minutes.

Friday 1/3/19

CrossFit

Barbell Cycling Practise

Every 90 sec for 4 rds

Light Power Snatch

8 Touch and go Reps (build up slightly)

Wod

Amrap Class Dependant , Teams of 2

100m Farmers Carry Each Relay Style

50 KB Step Overs

80 KB Deadlifts

110 Double Unders

Express Fitness

Rower Intervals 45sec on 30sec rest for 6 rds

20m Shuttle Sprints 20sec on 20sec rest for 8 rds

For time

Single DB Thruster 10-9-8-7-6-5-4-3-2-1
Burpee 1-2-3-4-5-6-7-8-9-10


Wednesday 27/2/19

Lift

Power Snatch complex

Every 2 Mins for 5 rds

2 Power Snatch + 2 OH Squat

Wod

10 Min Clock

5 mins DB / KB Mod Man Makers **Push up + Row left + Row right + DB burpee 2 Deadlift

5 mins Wall Balls

*Score combined reps

Express fitness

Every 90sec for 4 rds


1 - 15 Wall Ball + 10 Burpee
2 - 10/8 Cal Bike + 12 V-ups
3 - 12/10 Cal Row + 12 Pushups
4 - 8 Box Jump + 15 Mountain Climbers each side

6 Min Amrap Core

12 Weighted Abmats

12 Hollow Rocks

12 Lying Toe 2 pole


Saturday 23/2/18

The Open - 1st heat from 8am

19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

WORKOUT 19.1 VARIATIONS Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Teenagers 14-15: Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target Scaled Teenagers 14-15: Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target Masters 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target Scaled Masters 55+: Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Friday 22/2/19

Strength Deadlifts

7-7-7-7

Wod

Amrap 16 Mins, teams of 2

50 Cal Row / Ski

50/40 Toe 2 Bar / L swings

50 Cal Airbike

50 Hollow Rocks

Express Fitness

3 Rds
1 Min AirBike
1 Min Row / Ski
1 Min Moderate pace Turkish get ups

Amrap 20 Mins
50 Wall Ball Partner tosses (standing facing each other, squat then toss over to partner)
50 Wall Ball Partner Abmats (seated facing each other, sit up and toss across)
50 Cal Row (one partner rows, other holds a tall plank, switch as you please)
50 Burpees

Wednesday 20/2/19

CrossFit

Strength Back Squat

7-7-7-7

Wod

For Reps, 2 rds

2 Min Wall balls

2 Min Pull ups

2 Min OH DB / Plate lunge

2 Min Toes 2 Bar/Rings/L swings

2 Min rest

Express Fitness

Amrap 6 Mins
12 Plate Thruster
10 Box Jumps
8 Push ups

90sec Rest

3 x 300m Rows / Ski

90sec Rest

Amrap 6 Mins
20m Traveling Burpees
20m Run
20m Bear Crawl
20m Run
10 V-Ups

90sec Rest

3 x 20/17 Cal Airbike


Monday 18/2/19

CrossFit

Strength Phase 2

Floor Press 7-7-7-7 build up heavy + 10 KB Bent Row

Wod

Amrap 13 Mins

30 Squat Cleans *LD

30 toes 2 bar / L swings

30 Shoulder 2 OH

30 Burpee over bar

Express Fitness

Every 90 sec for 4 rds

1 - 12 L sit DB Press

2 - 20 Tricep Banded pull downs

3 - 2 Laps Heavy Farmers carry

Max Cals 5 Mins on each - 1 Min transition

1 - Ski

2 - Airbike

3 - Row


Friday 15/2/19

CrossFit

Gymnastics Skills

1 - Hanging Ring Kipps x 5 or MU

2- Ring Dips or M/U

3 - Rest

Lift

Power Snatch

2-2-2-2 Touch & Go

Wod

Amrap 12Mins

12 Deadlifts

12 HSPU

50 Double Unders / 150 singles

7.15am Express Fitness

Strength DB Floor Press + DB Row

4 x 12 good weight

For Reps Alt EMOM 18 Min

1 - Cal

2 - DB Push Press 

3 - V-Snap / Toe 2 pole

4 - KB SDLHP 

5 - MB Clean

6 - Rest

Wednesday 13/2/19

CrossFit

Strength Snatch

1-1-1-1-1-1 or 6 x 3 focus on tech

Wod

Amrap 12 Mins

30 DB snatch 22.5/15kg

20 DB StepOvers

10 Box Jumps 24/20’

Gymnastics Skill

EMOM 9 Mins

1 - 20 sec HS Shoulder Taps

2 - 10 Hollow to Superman rolls

3 - Rest

7.15am Express Fitness

Amrap 8 Min Ladder

8 Cal Row/Airbike/Ski

8 KB swings 

8 Burpee over the bell 

**add 2 reps per round

For reps 30 on 30 off , 4 rds

Close grip push ups 

Bicep Curls

DB Box Step ups 


Monday 11/2/19

Please confirm your attendance to Saturdays Weightlifting seminar (8am - 10am) , by writing your name on the white board

CrossFit

Strength Back Squat

3-3-3-3-3-3

Gymnastics Skill

EMOM 9 Mins

1 - Bar muscle up kip / BMU

2 - Pistol

3 - Rest

18.5 Amrap 7 Mins

3 Thruster 3 Chest 2 bar

6 Thruster 6 Chest 2 bar

9 Thruster 9 Chest 2 ba etc…

7.15am Express Fitness

10 Min clock complete 2 x 500m row 


14 Min  Clock For Max reps, teams of 2

3 Min Burpee 

3 Min Alt DB snatch 

4 Min Cal

4 Min Wall Balls

Friday 8/2/19

CrossFit

Strength Floor Press 3-3-3-3-3 + KB Bent Row x 10

Wod

Amrap 15 Mins

20 Wall Balls

10 Power Snatch *MD

20 MB Cleans

10 Hang Power Snatch MD

20 MB V-Snap

10 Over Head Squats

7.15am Express Fitness

Every 90 sec for 3 rds

1 - 8 DB Floor Press
2 – 8 DB Bent Over Row
3 – 20 Banded Triceps Push Downs
4 – 12 Reverse flys

Continuous Clock

0.00 - 2.00 On 2.00 - 3.00 Rest 3.00 - 8.00 On 8.00 - 10.00 Rest 10.00 - 16.00 GO!!!!

Amrap

30 Double KB Deadlfts

20 Ring Rows 

30 KB Swings

20 DB Push Press

30 HR Push Ups