Member of the Month
CHOOKA
For Time
Partner WOD
Row 2km
1km Run
150 wall ball
30 Rope climb
Category: Daily WOD
Friday WOD
Technique/WOD
Muscle up transitions
Metcon
15min AMRAP
5 Muscle up
25 Kettlebell swing 24/16
50 Double under
Finisher
For Time
Assault bike calories 20/15
Air squat 30
Thursday WOD
Strength
2 strict press + 3 push press
1-1-1-1-1
Metcon
Part A
3min AMRAP
6 push press 40/30
12 sit up
Rest 1 min
3min AMRAP
6 Front squat 40/30
12 V-up
1 min rest
3min AMRAP
6 thruster 40/30
12 Knee to elbow
Finisher
2min ME wall climb
Wednesday WOD (Bring your long socks)
Part A
Rope climb technique
Part B
Metcon
30min AMRAP
400m Sandbag carry
10 alt sandbag lunge 20/10
5 deadlift 120/70
3 Rope climb 14ft
Olympic Lifting
Clean complex:
Power clean + Hang power clean + Hang squat clean
1-1-1-1-1
Tuesday WOD
Strength
EMOM 5min
5 Strict pull up
10 Toe to bar
Metcon 7min AMRAP
7 Power snatch 45/30
3 Bar muscle up
Team Row
Max distance in 8min
Olympic Lifting
Snatch complex:
Power snatch + Hang power snatch + Hang Squat Snatch
1-1-1-1-1
Monday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For time 16min cap
200m run
60 Wall ball
400m run
40 wall ball
800m run
20 wall ball
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Snatch balance + 5 OHS
1-1-1-1-1
Friday WOD (Pls note gym closed from 10:30am for LAV set up)
Please note gym will be closed from 10:30am as we set up the Lifting Above Violence CrossFit Competition
Tech WOD/GLOBAL
Squat snatch
Metcon 16min AMRAP
20 Wall ball 10/6
15 Pull up
5 Squat snatch 40/30
Finisher
2min Hollow Hold
Thursday WOD
Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
21, 15, 9
Ground to overhead 40/30
Toes to bar
5:30pm
Mobility/ROM WOD
Wednesday WOD
Strength
Turkish Get Up
3 x 5
Strength
Strict pull up
5 x 5
Metcon
For time
50 sit up
40 burpee
30 Kettlebell swing 32/24
Olympic Lifting
OHS
5-5-5-5-5
Tuesday WOD
Tech WOD
Split jerk
Strength
Split jerk
3 x 3
Metcon
5 Rounds
20 Deadlift 60/40
50 Double under
Olympic Lifting
Clean T&G
5-5-5-5-5
Monday WOD 17/7
This is the start of our deload week. We will run another cycle then perform testing
Also this is the start of our new Timetable going forward!
Metcon
Part A
EMOTM 8min
7 Front squat 60/40
ME Push up
Part B 15min AMRAP
400m run
20 Toe to bar
Olympic Lifting
Snatch T&G
5-5-5-5-5
Saturday WOD
Teams of 3 Indian file
50 wall ball 10/6
50 deadlift 80/50
50 pull up
50 burpee
Then
At 18min your team has 9min to find a 1RM squat clean total of 3 team members heaviest lifts combined
