Hope you had a great OZ day.
Strength
Back squat
1-1-1-1-1
Metcon FT
21 thruster 42.5/30
1 rope climb
15 Thruster 42.5/30
3 rope climb
9 Thruster 42.5/30
6 Rope climb
Olympic Lifting
Clean and Jerk
1-1-1-1-1
Tag: CrossFit near me
Saturday chipper
For time:
21 Ground To Overheads, 45/30 kg
5 Muscle-ups
15 Ground To Overheads, 45/30 kg
5 Muscle-ups
9 Ground To Overheads, 45/30 kg
5 Muscle-ups
21 Wall Balls, 10/6 kg
5 Muscle-ups
15 Wall Balls, 10/6 kg
5 Muscle-ups
9 Wall Balls, 10/6 kg
5 Muscle-ups
Friday WOD CFC
Mixing it a slightly with a metcon before the strength piece
Metcon
3 rounds FT 12min Cap
400m run
5 wall climb
10 box jumps
Strength
Power clean
3-3-3-3-3
Thursday WOD
Strength
Strict press
3-3-3-3-3
Strict pull up
3-3-3-3-3
Metcon
FT
50 thrusters 50/35
WILF:
This is one of those WODs when you just have to dig deep and hang onto the bar and go for it. You can always do a few more reps before putting the bar down.
Core Finisher
tabata 6 rounds 15/15
Hollow rocks
Olympic Lifting
Clean with 3 sec pause
3-3-3-3-3
Wednesday WOD Open 14.1
Strength
Deadlift
3-3-3-3-3
Metcon
OPEN 14.1
10min AMRAP
30 double-unders
15 power snatches 35/25
Olympic Lifting
Snatch with 3sec pause
3-3-3-3-3
Tuesday Metcon at CrossFit Coorparoo
Metcon
28min AMRAP
200m OH plate carry 20/10
20 Toes to bar
20 Wall ball 10/6
5 Bar Muscle Up
WILF: Go into the WOD with a game plan. How will you break up the movements? Once you have established this, try to stick to this plan throughout the whole 28min.
Olympic Lifting
3 Position Snatch
1-1-1-1-1-1
Saturday team WOD
All the best to Mary who moves up north. Today is Marys last session with CFC
Team WOD
5 teams
Indian file
1km run
30 wall ball 10/6
30 calories Row
30 burpees
30 KB swings 24/16
30 box jumps
30 knee to elbow
Friday WOD Mary or Cindy
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
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
