Friday 30/01

WOD 1

Clean
1-1-1-1-1-1-1

then

For Average Reps:
30s Row
30s rest
30s Pull Ups
30s rest

10 Rounds

Thursday 29/08

August In House Challenge Week 3

Open Workout 13.1
17 Minutes of:
40 Burpees
30 Snatches (35/20)
30 Burpees
30 Snatches (60/35)
20 Burpees
30 Snatches (75/45)
10 Burpees
AMRAP Snatches (95/55)

Wednesday 28/08

WOD 1

17MIN AMRAP:
10 Deadlifts (100/50)
200m Run
30 Sit Ups


WOD 2

15 Rounds
Death By:
Muscle Ups
1 Min Rest

then

4x 400m Run
Rest 2 minutes after each run. (Take your Time after each run and try beat it)

"After a grueling WOD at CrossFit Horizon in New Castle Australia, 

their Ranked 3 in Australia and 35 in the world!"

Tuesday 27/08

WOD 1

10min Amrap:
50 Double Unders
25 Burpees
1km Run


WOD 2
(If WOD1 was completed)
7 Rounds For Time:
200m Run
30 Air Squats

Monday 26/08

WOD 1:

3 Rounds for Time:

21 Toes to Bar

400m

9 Clean and Jerk (60RX/30RX)

WOD 2 

(For Athlete who have completed compulsory WOD1 and want to train extra.)

4 Rounds:

50m Sledge Drag

40m Monkey Bar Climb (2 laps on outside rig)

Friday 23/08

WOD1

Every 90s

3 Back Squats

7 Rounds (10:30)

10min Amrap:

15 Snatches (35/20)

30 Double Unders

CrossFit Greenlyn Thursday 22/08

WOD 1:

For Time Complete the Following:

Buy in:

3 Rounds of Cindy(rella)

5 Pull Ups

10 Push Ups

15 Squats

then

"The Evil Step Sisters"

21 Deadlifts (80/45RX)

21 HSPU

15 Cleans (60/35RX)

15 Ring Dips

9 Thrusters (40/25RX)

9 Pull ups

then

1km run

CrossFit Greenlyn Wednesday 21/08

WOD1

For Time:

5 Rounds:

400m Run

15 Push Ups

1min Compulsory Rest

And then complete:

50 Toes to Bar

(Then Take Time)

WOD2:

(For if completed WOD1 today)

Overhead Squat (Use MB for depth control, increase weight each set)

5-5-3-3-1-1-1

Then

12min For Time

5 rep unbroken increases build up to 50, then reverse again to 5 reps.

Double Unders

Eg: 5,10,15...50,45,40...10,5.

CrossFit Greenlyn Tuesday 20/08

WOD 1:

12min Amrap

40 Burpee box jumps

30 SDLHP (30% deadlift 1rm)

20 Kb Swings (24/16)

WOD 2:

(Recommended If you training twice for the day)

Strict Press

3-3-3-3-3

Then

Push Ups

Max Reps/rest 60sec

3 Rounds

Then

For Time:

100 Pull Ups for Time (chin over bar)

CrossFit Greenlyn Monday 19/08

 WOD 1

7min Amrap 3-6-9-12-15 continue till time runs out

Snatch

Shuffle Runs

WOD 2 

(Done only as extra workout by self if WOD1 was done)

Deadlift every 120s (total 14min)

5-5-3-3-1-1-1

then

L Holds 

Failure/rest 60s 3 rounds

then

3 Rounds for Time

30 OHS squat 40/20kg

30 DU

CrossFit Greenlyn Thursday 15/08

WOD 1

50 Over Head Squats
50 Burpees
50 Sit Ups
50 Shuffle Runs
50 Shoulders to Overhead
50 Box Jumps
50 OH walking Lunges
50 Evil Star Jumps
50 Medicine Ball Squat Jumps

CrossFit Greenlyn Wednesday 14/08

 WOD 1
27-17-7
Double Unders
Dips
Thrusters


WOD 2

Even 60s:
4 HSPU
2 MU

Odd 60s:
8 KB Swings
 4 Toes to Bar
7 Rounds 

CrossFit Greenlyn Tuesday 13/08

 WOD 1

"Barbara"

5 Rounds for Time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

WOD 2

(Only if WOD 1 was Completed Earlier)

5 Rounds for Time:

21-15-7

Back Squats

 Barbell Burpees

Ring Dips

CrossFit Greenlyn Monday 12/08

WOD 1

7 Rounds For Time:
12 Dead Lifts
10 Double Unders
8 Jumping Pull Ups

WOD 2
(If done WOD 1)
"Elizabeth"

For Time:
21-15-9
Clean 60/35
Ring Dips

CrossFit Greenlyn Thursday 08/08

WOD 1
10 Rounds:
Every 60s

Weight Pull Up Ladder Build up


WOD 2
August In-house Challenge Week 2

CrossFit Greenlyn Wednesday 07/08

WOD 1

400m
8 MU
600m
6 MU
800m
4 MU


WOD 2
10 Rounds:
Jerk Ladder
1 rep max every 60s

Choose Increase increment:
Start 20/15/8kg Barbell
2.5kg/5kg/10kg

CrossFit Greenlyn Tuesday 06/08

WOD 1
For Time:
15-10-5
Thrusters
Back Squat

then

1000 skips

WOD 2
3 Rounds for Time:
21 Knee to Elbows
15 KB Swings (24/16)
9 Shuffle Runs

CrossFit Greenlyn Monday 05/08

WOD 1

5 Rounds for Time:
12 OHS
8 DU

WOD 2

For Time:
30 DL

Perform on the Minute 5 Burpees till Finished