TUESDAY

TUESDAY MORNING: E+C

Weightlifting

Hang Snatch (3-3-2-2-1-1-1-1)

WOD

Metcon (4 Rounds for reps)

EACH ROUND FOR TOTAL REPS:

2min AMRAP:
10 Wall Balls (10/7.5)
10  Pull Ups

Rest 1 minute

3min Amrap
20 Wall Balls
20 Push Ups

Rest 1 minute

4min AMRAP
30 Wall Balls
30 Squats

Rest 1 minute

5min AMRAP
40 Wall Balls
40 Sit Ups

MONDAY

MONDAY MORNING: M+I

Skills and Drills

Romanian Deadlift
5x5rep @75% of 1RM Deadlift

Hand Stand Walks 5x20meters
OR Scaled:
Handstand Wall Hold 5x60sec

Romanian Deadlift (5x5rep @75% of 1RM Deadlift)

Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.

WOD

Metcon (Time)

5 Rounds for Time: (15min Cap)
8 KB Front Squat L Hand (24/16)
8 KB Front Squat R Hand
8 C2B
4 Wall Climbs

MONDAY AFTERNOON: E+C Weightlifting Overhead Squat (5-5-3-3-1-1-1) WOD Metcon (Time) For Time: (20min Cap) 5-10-15-20 Shuffle Burpees (Minimum 4steps) Lunges (L+R) Shoulders 2 Overhead (50/35 // 40/27)

FRIDAY

FRIDAY MORNING: E+C

Weightlifting

Behind the Head Split Jerk
(Every 120s for 10 Rounds: 1 on Left+1 on Right)

WOD

Metcon (Time)

4 ROUNDS FOR TIME:
15 Split Clean (40/30 // 35/25)
12 Strict Pull Ups
8 Box Jumps (30/24 // 24/20)

07/01 TUESDAY

TUESDAY MORNING: M+I

Skills and Drills

Metcon (Time)

Every 150s
MB 100m Hill Sprints (10/7.5)
5 Rounds

Skills and Drills

5 SETS
5 Romanian Deadlift (@70% of 1RM DL)

Romanian Deadlift 

Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.

Deadlift (Use to Find 70% 1RM for ROM DL)

WOD

Metcon (2 Rounds for reps)

TABATA 1:

Dips

Pull ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

Then Rest 4min

TABATA 2:

Push ups

Sit ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

TUESDAY AFTERNOON: E+C

Weightlifting

Clean and Jerk (5-5-3-3-1-1-1)

WOD

Metcon (Time)

FOR TIME: (22min CAP)
3-6-9-12-15
Burpee Box Jumps (24/20)
Waist 2 Bar Pull Ups // Chest2Bar

BUY OUT:
40 DU
20 Bar OHS (20/24)
40 DU

26/12 THURSDAY MORNING / AFTERNOON WOD

THURSDAY MORNING: E+C

Weightlifting

Power Clean (15min Cap)
5-5-3-3-1-1-1

Power Clean (Best 5 rep Weight)

Power Clean (Best 3 rep Weight)

Power Clean (Best 1 rep Weight)

WOD

Metcon (AMRAP - Reps)

17MIN AMRAP:
10 SDLHP (50/35 //  40/25)
20 DU
5 HSPU

then

8MIN AMRAP:
12 K2E
23 Air Squats

THURSDAY AFTERNOON: M+I

NOTE: tHERE WILL ONLY BE 4:30 AND 5:30PM CLASS TONIGHT.
(6:30PM HAS BEEN CANCELLED)

Weightlifting

Behind The Neck Jerk (5x 5 Reps @85% 1RM BTNJ)

WOD

Metcon (Time)

"CHIPPER" (40min Cap)
100 DU
90 Sit Ups
80 Air Squats
70 C2B
60 Wall Balls (10/15)
50 DU
40 T2B
30 Push Ups
20 Burpees
10 Rope Climbs

"Helen - Google Auto Awesome Movie"

23/12 MONDAY MORNING

MONDAY MORNING: E+C

Weightlifting

Shoulder Press (12MIN TO FIND 2RM)

WOD

Metcon (Time)

BUY IN:
10 Rope Climb
then
5 ROUNDS
10 Deadlifts (70/40 // 60/28)
10 Front Squats
10 DU
then
BUY OUT:
10 Rope Climbs

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21/12 SATURDAY BOOTCAMP

SATURDAY BOOTCAMP

"Abbate-Angie-Annie"

Metcon (Time)

In Teams of 2:
Complete AAA for Total Time:

"Team Abbate"
4x400m (Relay Format)
21 Clean and Jerks, (70/38)
2x400m (Relay Format)
21 Clean and Jerks, (70/38)
4x400m (Relay Format)

"Team Angie"
100 pullups
100 pushups
100 situps
100 air squats

"Team Jumping Annie"
50-40-30-20-10
Double-unders
Box Jumps (24/20")

THURSDAY MORNING: E+C

THURSDAY MORNING: E+C

Weightlifting

Bench Press (Elbows In Position)
5-5-3-3-1-1-1

Bench Press (5 Rep Max)

Bench Press (3 Rep Max)

Bench Press (1 Rep Max)

WOD

Metcon (Time)

Team Modified Deadly Marrison 30min AMRAP
10-20-30-40-50-60-70 ect.
Wall-Ball Shots, (10/7.5)
Front Rack Lunges (40/25)
Pull Ups

WEDNESDAY MORNING: M+I

WEDNESDAY MORNING: M+I

Skills and Drills

2 SETS:
5 Reps Over Grip Pull Ups
2 HSPU (Use Plates to Find your level)

then

2 SETS:
5 Reps Under Grip Pull Ups
2 HSPU (Use Plates to Find your level)

then

2 SETS:
5 Reps Parallel hand grip Pull Ups
2 HSPU (Use Plates to Find your level)

WOD

Metcon (4 Rounds for reps)

TABATA
8 Sets of 20sec Work / 10sec Rest of each of the movement:
-Push Ups
Rest 1 Minute

then

-Sit Ups
Rest 1 Minute

then

-Box Jumps (24/20)
Rest 1 Minute

then

-Toes to Bar

Your score for Each Exercise is the lowest amount of reps completed in the 8 Sets done

TUESDAY MORNING: E+C

TUESDAY MORNING: E+C

Weightlifting

Overhead Squat (12MIN TO FIND 1RM)

WOD

Metcon (Time)

3 ROUNDS FOR TIME: (17min Cap)
30 Air Squats
6 Clean and Jerks (70/40 // 60/30)
4 Front Squats (70/40 // 60/30)
2 Muscle Ups // 2 Rounds 3 Pull Ups+ 6 Push Ups (Knee+Thigh off Floor)

Metcon (Time)

3KM RUN // 2KM RUN
(3 // 2 Laps Around Center Gates)

11/12 THURSDAY MORNING:

THURSDAY MORNING: M+I

Skills and Drills

then

Skills and Drills

then

WOD

RX: (60/40)

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

-Prevention is the best solution, Injuries<Stretch-

WEDNESDAY MORNING:

WEDNESDAY MORNING: E+C

Weightlifting

Hang Snatch (Find 3RM Hang Stnatch in 12min)

WOD

Metcon (Time)

"2012 Regionals Individual Event 4 Broken into 4 Rounds"

FOR TIME: (25min Cap)
25 Pull Ups // 1 Elastic Pull Ups
100 KB Swings (24/16 // 20/12)
25 DU // 100 Singles
25 OHS (40/30 // 30/20)

"The wall climber never stood a chance"

2013 DECEMBER CLASS SCHEDULE

Note:

Please guys dont look at the mindbodyonline for class hours. It will not be as precide as i cant change the student packages. And will need to leave the classes as is to sign in the students who come at none student times.

Student Budget will be able to come all hours now without restriction.

Please remember you will need to sign in! Or contact Andreas that you will be coming:


Class Times:
Monday to Friday Mornings: 
(DEC: Wed 18th, Thurs 19th, Fri 20th, Mon 23rd, Thurs 26th, Fri 27th, Mon 30th. Tue 31st, 
JAN: Thurs 2nd, Fri 3rd - Then after as per usual class continue)
6am - Regular Class (if anyone is signed in)
7am - Regular Class
8am - Open Class (All welcome to join as Andreas will also be training then doing the WOD)

Monday to Thursday Afternoons: 
(DEC: Wed 18th, Thurs 19th, Friday 20th (Only 5:30 Open Class), Mon 23rd, Thurs 26th, Fri 27th (Only 5:30pm Open Class)JAN: Thurs 2nd, Friday 3rd (Only 5:30pm Open Class) - Then after as per usual class continue
4:30pm - Regular Class (if anyone is signed in)

5:30pm - Regular Class
6:30pm - Open Class (All welcome to join as Andreas will also be training then doing the WOD)

NOTE:
Friday there will be a 5:30pm Open Class in afternoons (20th, 27th)
Saturday Bootcamp as per Usual: 8:30am-9:30am (21st and 28th)

Fully Closed Days:
December Tue 24th & Wed 25th, January Wed 1st

THURSDAY MORNING

THURSDAY MORNING

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips

-Each Overhead Squat Bring Hands Closer together
-Replace the Back-Ext:
Handstand Walk/Hold (30-45 seconds)

Metcon

Metcon (5 Rounds for time)

Every 5 Minutes For Time:
8 Clean and Jerk (85/55 // 65/30)
12 Chest to Bar / Pull Ups (Both RX)
5 Wall Climbs (Both RX)
15 K2E // 30 Situps

Snatch TGO (12MIN TO FIND 5RM Snatch TGO)

Snatch from Floor and Repeat Reps without dropping the bar or releasing your hands.

26/11 TUESDAY

TUESDAY MORNING: E+C

Warm-up

Metcon

Metcon (AMRAP - Rounds and Reps)

25 Round Surival Every 60seconds
1 Clean and Jerk (70/40 // 60/30)
2 Deadlift
2 Burpee over the Bar

If you fail to complete a round in the cut off till remaining time left:

then

AMRAP
10 DU
20 Air Squats
30 Push Ups Hands on 15kg Plates

Score will be rounds completed and total reps completed in the AMRAP

Weightlifting

Bear Complex (12min to Find 1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

-Fran after effects with legless rope climbs-