Another benchmark WOD today ‘Mary’ or ‘Cindy’ Mary will be a first for CFC
Mary
20min AMRAP
5 HSPU
10 Alt pistol
15 pull up
or
Cindy
20 mins AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
Category: Daily WOD
Thursday WOD CFC
Strength
push press
5-5-5-5-5
Metcon FT
20 back squat 50/35
20 push press
20 power clean
20 thruster
Olympic Lifting
OHS
5-5-5-5-5
Wednesday WOD Fight Gone Bad
Fight Gone Bad
3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs
WILF: If you have done this benchmark before look up your previous score and try improve! Work hard keep moving and earn your 1min rest.
Olympic Lifting
Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Tuesday WOD CrossFit Coorparoo
We will be working through 2 strength pieces today with a short 5min metcon
Strength
Deadlift
5-5-5-5-5
Back Squat
5-5-5-5-5
Metcon
In 5 mins do: Run, 400 m then in the remaining time, AMRAP of: Pull-up
WILF: Push the run hard to give yourself as much time as possible on the pull ups. Pick a number that you can consistently hold and try to perform this with as little rest as possible.
Olympic Lifting
2 Push Jerk + 3 Split Jerk
1-1-1-1-1
Saturday Partner WOD
Partner WOD
400m run
2 rope climb 12ft
10 clean and Jerk 40/30
400m run
4 rope climb 12ft
10 clean and Jerk 50/35
400m run
6 Rope climb
10 clean and jerk 60/40
400m run
8 rope climb
10 clean and jerk 70/50
400m run
10 rope climb
10 clean and jerk 80/55
Both partners run the 400m and share reps of climb and C&J as you like
Friday WOD 8/1 CrossFit open 15.3
The open is approaching time to get excited!! Today’s WOD is a repeat of last years open WOD! Expect to see these open WOD programmed over the next few months
OPEN 15.3
AMRAP 14min
7 muscle-ups
50 wall-ball shots 10/6
100 double-unders
WILF: if you have completed this open WOD previously push it hard to see where you currently sit. We will scale this differently to the open scaling with pull ups and push ups.
Saturday partner WOD
Partner WOD
For time
200 Double under
100 sit up
100 box jumps
100 wall ball
100 pull up
100 Kettbell swing 24/16
*share reps and calories
as needed.
Tuesday WOD 5/1 CrossFit Coorparoo
Tuesday WOD we will be working on a pulling complex for our strength, then a punchy 21,15,9 for the metcon
Strength
Complex of
4 deadlift + 3 power clean T&G
1-1-1-1-1
WILF:do not sacrifice form for load this complex should be performed with perfect mechanics. Ensure you back is set tight in both the deads and power cleans
Metcon
21, 15, 9
Toes to bar
Ground to overhead 45/30
WILF: Move at speed and intensity be sure not to perfrom too many toes to bar unbroken on your first set as you do not want core fatigue in later reps. Have a plan on how you will break up the T2B from the start. Push through the ground to overhead with speed and mechanics.
Olympic Lifting
BTN split jerk+5 OHS
Monday WOD 21/12
Strength
Back Squat
10-8-6-4-6-8-10
WILF: Looking for volume on this strength piece. Hold the aim to hold the same load on the 2nd 6-8-10 reps as the 1st.
Metcon
3 Rounds For Time
15 Burpee
25 Kettlebell swing 32/24
WILF: This should be completed with absolute intensity. Designed to go unbroken scale the KB weight if you need to, to ensure you are capable of performing this WOD unbroken.
Olympic Lifting
3 Position Snatch
Thursday WOD
5 Rounds For Time
10 cluster 45/30
50 DU
5 Wall climb
WILF: Move through this triplet with a consistent pace. All clusters should be performed unbroken.
Olympic Lifting
Clean and Jerk
1-1-1-1-1
WILF: Opportunity to find a new PR
Tuesday Hero WOD RJ
Bring your long socks!!!
HERO WOD
RJ
5 RFT
800m run
5 Rope climb 15ft
50 push ups
WILF: with 250 push ups you will need to break these early. Keep your midline tight through all push ups, be sure to lock off tight on each climb to minimse pulling required in the 25 rope climbs.
Olympic Lifting
Hang clean
1-1-1-1-1
WILF: Speed under the bar and tension in the squat
Saturday Partner WOD
DOUBLE GERTRUDE
For time of:
Power Clean, 60/40 kg
Wall Ball, 10/6 kg
15-12-9-7
15-12-9-7
15-12-9-7
15-12-9-7
Work in pairs and split the reps as you like
WILF: consistent movement you will get timer to rest. Hit tension in the Wall balls and set your back on the cleans
