August 2018

Just the 1 class today at 8am. WOD Marathon row 42,195m Getting into a team of 2-4 is recommend for today’s workout. You’ll take turns on the rower, doing around 500 to 1000m each and rotating through will probably work best.

STRENGTH Weighted push up One arm row 4 x 3 rep WOD 15 Dumbbell thruster (22.5/15) 30 Box jump 30 Wall ball 60 Double under 3 rounds (18 minute cap)

WOD Overhead squat 5 x 3 rep Optional Finisher Row 2000 With the (team) marathon row coming up on Saturday morning, the 2000m today can be done at the pace you might be doing for that. You can also try experimenting with damper setting, stroke rate and pacing.

3 Hang clean (consecutive reps) Horizontal jump (2 max distance attempts) Handstand hold max time (Rx is keeping within 1 floor mat, can scale to hold against wall) 1 station each minute, 4 rounds WOD Run 1 mile

STRENGTH Turkish Get Up 3, 2, 1, 1 rep WOD 21 GHD sit up 14 Single arm dumbbell push jerk 15 minutes, as many rounds as possible Use a single, heavy dumbbell and alternate arms each rep. Scale to Abmat sit up if you’re not experienced with the GHD.

STRENGTH Thruster 4 x 5 rep Muscle up progressions WOD ‘Complex Fran’ 7 Bar muscle up 7 Chest to bar pull up 7 Pull up 21 Thruster (42.5/30) 5 Bar muscle up 5 Chest to bar pull up 5 Pull up 15 Thruster 3 Bar muscle up 3 Chest to bar pull up 3 Pull

GYMNASTICS Handstand roll out Rope climb Ring holds WOD ‘Partner Workout’ Row 1000 60 Wall ball 40 Power clean (60/40) 20 Shoulder to overhead 3 rounds (22 minute cap)

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted goes towards your final score Compare to: 23/11/2012 Newer members will do sets of 3 reps on each movement. We haven’t done the CrossFit Total since 2012 but from 2009 to 2012 we did it 8 times!

Warm Up 8 minutes of 1 power snatch 1 hang squat snatch every 30 seconds Build up to workout weight WOD ‘Doubles & Oly’ 50 double under 5 squat snatch (84/61) 50 double under 4 squat snatch (93/65) 50 double under 3 squat snatch (102/70) 50 double under 2 squat snatch (111/75) 20 minute cap

WOD 30 Muscle up 15 minute cap If you haven’t got the required strength or skill for muscle ups yet, we have a few scaling options using a 15 minute AMRAP of pull up and pushup/dips. We’ll go over some muscle up progressions you can practice before the workout. Optional Finisher Row 2000