• Monday 30 November – Saturday 5 December

    MONDAY 30 NOVEMBER

    WEEKEND WASHOUT #4

    Station 1

    5 Rounds of 45 secs on and 15 secs off (15mins)

    Barbell Thrusters

    Burpees to Plate

    KB Swings

    -Rest 4 Mins-

    Station 2

    5 Rounds of 45 secs on and 15 secs off (15mins)

    Cal Row

    No Push Up Burpee

    Alt DB Hang Clean and Jerk

    ——————————————————————————————————————–

    TUESDAY 1 DECEMBER

    OVERHEAD STRENGTH

    Every 90 seconds for 8 Rounds as an unbroken complex complete:

    5 – Push Jerks (60/40 or 50/35kg or 40/30kg or 30/20kg)

    3 – Push Presses

    1 – Strict Press

    HANG IN THERE #4

    For Time:

    21 – 18 – 15 – 12 – 9

    Hang Power Snatch @50/35 or40/30kg or 30/20kg or 25/15kg

    9 – 12 – 15 – 18 – 21

    Box Jump Over

    ——————————————————————————————————————–

    WEDNESDAY 2 DECEMBER

    GYMNASTIC CONDITIONING

    4 Rounds             

    40 secs Strict Pull Ups

    20 secs Rest

    40 secs Hand Release Push Ups

    20 secs Rest

    40 secs L-Sit Hang/ Knee-Raise Hang

    20 Secs Rest

    DEADLY DUMBBELLS #4

    AMRAP 20

    Max Single Arm Alt Devils Press With 8 Goblet Squats E2MOM

    ——————————————————————————————————————–

    THURSDAY 3 DECEMBER

    STRONG PEOPLE ARE HARDER TO KILL #4 -Part A

    Every 90 seconds of 15mins

    Complete 1 Heavy Power Clean (Escalating optional)

    STRONG PEOPLE ARE HARDER TO KILL #4 – Part B

    On a 15 Minute Running Clock

    0:00 – 4:59

    30 – Clean and Jerks @60/40kg or 50/35kg or 40/25kg or 30/15kg

    5:00 – 9:59

    25 – Clean and Jerks @80/55kg or 70/50kg or 60/40kg or 40/25kg

    10:00 – 15:00 Max – Clean and Jerks @100/70 or 80/55 or 70/50 or 50/35kg

    ——————————————————————————————————————–

    FRIDAY 4 DECEMBER

    FLASH FRIDAY #4

    Station 1

    Every 3 mins for 15 mins complete

    60 – Double Unders (60 plate hops/90 single skips)

    200m Run

    Rest 5

    Station 2

    250/200m Row 60 – Double Unders (60 plate hops/90 single skips)

    ——————————————————————————————————————–

    SATURDAY 5 DECEMBER

    HEY BUDDY #4

    “Mamma CrossFit”

    For Time (in pairs):

    AMRAP 40

    70/50 – Cal Row

    80 – Deadlifts @70/50kg or scale as needed

    70/50 – Cal Row

    70 – Cleans

    70/50 – Cal Row

    60 – Back Squats

    70/50 – Cal Row

    50 – Shoulder to Overhead

    0
  • Monday 23 November – Saturday 28 November

    MONDAY 23 NOVEMBER

    WEEKEND WASHOUT #3

    6 Rounds of:

    1 min – Max Cal Row

    1 min – Max No Push Up Burpee

    1 min – Max Double Unders

    1 min – Max Box Jumps 1 min – Rest

    ——————————————————————————————————————–

    TUESDAY 24 NOVEMBER

    OVERHEAD STRENGTH

    E3MOM for 5 Rounds:

    Max Strict Press until failure (50/35) or (40/30) or (30/20)

    Into Max Push Press until failure

    Into Max Push Jerk  until failure

    (NB: All UNBOKEN)

    HANG IN THERE #3

    AMRAP 7:

    3-6-9 and REPEAT

    Unbroken Hang Power Clean (40/30)

    Unbroken Thrusters

    **REST 3 MINS**

    AMRAP 5:

    2-4-6 and REPEAT

    Unbroken Hang Power Clean (50/35)

    Unbroken Thrusters

    **REST 3 MINS**

    AMRAP 3:

    1-2-3 and REPEAT

    Unbroken Hang Power Clean (60/40)

    Unbroken Thrusters

    ——————————————————————————————————————–

    WEDNESDAY 25 NOVEMBER

    GYMNASTIC CONDITIONING

    Tabata Push Ups

    Rest 2 Mins

    Tabata Tuck Ups/Sit Ups (NB: Tuck Ups are preferred)

    Rest 2 Mins

    Tabata Ring Rows

    DEADLY DUMBBELLS #3

    AMRAP 16:

    16 Alt DB Hang Power Snatch

    16 Alt Dumbbell Lunges

    16 DB Push Press 8 DB Weighted Burpee (no jump at the top)

    ——————————————————————————————————————–

    THURSDAY 26 NOVEMBER

    STRONG PEOPLE ARE HARDER TO KILL #3 -Part A

    E2MOM

    10-9-8-7-6-5-4-3-2-1

    Unbroken Deadlifts

    Adding Weight Each Round

    STRONG PEOPLE ARE HARDER TO KILL #3 – Part B

    For Time (Cap 20 mins)

    80 Back Squats (60/40/) or (50/30) or (40/20)

    Run 200m every time you drop the bar INCLUDING after the last rep

    ——————————————————————————————————————–

    FRIDAY 27 NOVEMBER

    FLASH FRIDAY #3

    2 Rounds:

    AMRAP 7:

    Max Meter Row

    REST 3 Mins

    AMRAP 7:

    Max 20m Shuttles

    REST 3 Mins

    ——————————————————————————————————————–

    SATURDAY 28 NOVEMBER

    Hey Buddy #3

    For Time (in pairs):

    200 Double Unders

    40 Cal Row

    60 American Swings

    40 Cal Row

    60 Deadlifts (60/40) or (50/30) or (40/20)

    40 Cal Row

    60 Push Jerks

    40 Cal Row

    60 Front Squats

    40 Devils Press

    1
  • Monday 16 November – Saturday 21 November

    MONDAY 16 NOVEMBER

    WEEKEND WASHOUT #2

    AMRAP 5

    20 – Double Unders

    20 – Barbell Back Squats

    Rest 2 mins 30 secs

    AMRAP 5

    20 – Double unders 

    20 – Barbell strict press

    Rest 2 mins 30 secs

    AMRAP 5 

    20 – Double Unders 

    20 – Barbell Thrusters

    Rest 2 mins 30 secs

    AMRAP 5

    60 – Double Unders 

    20 – Back squats

    20 – Strict Press

    20 – Thrusters

    ——————————————————————————————————————–

    TUESDAY 17 NOVEMBER

    OVERHEAD STRENGTH

    EMOM 10

    1 – Hang Power snatch + 3 – Overhead Squats

    HANG IN THERE #2

    AMRAP 6 

    40 – Hang Power Snatch @50/35 or 40/25

    Max Bar Facing Burpees

    Rest 3 

    AMRAP 6 

    40 – Bar Facing Burpees

    Max Hang Power snatch 50/35kg or 40/25

    Rest 3 mins

    For time

    20 – Bar Facing Burpees

    20 – Hang Power snatch 

    ——————————————————————————————————————–

    WEDNESDAY 18 NOVEMBER

    GYMNASTICS

    8 rounds

    40 Secs Max strict Pull Ups

    20 secs Rest

    40 secs Max V-Ups

    20 secs Rest

    DEADLY DUMBBELLS #2

    For Time (cap 25)

    24-22-20-18-16-14-12-10-8-6-4-2

    Alt DB Snatches 

    DB Box Step Ups 

    ——————————————————————————————————————–

    THURSDAY 19 NOVEMBER

    STRONG PEOPLE ARE HARDER TO KILL #2 -Part A

    Every 3 mins for 5 rounds 10 Front squats

    Increase weight each round 

    For max weight (must be unbroken)

    STRONG PEOPLE ARE HARDER TO KILL #2 – Part B

    AMRAP 15

    15-10-5 and repeat 

    Deadlifts @100/70

    10-20-30 and repeat 

    Wall Balls

    ——————————————————————————————————————–

    FRIDAY 20 NOVEMBER

    FLASH FRIDAY #2

    Every 2:30 for 6 rounds 

    500m row for time (max effort each round)

    Rest 5 mins

    Every 2:30 for 6 rounds

    400m Run (max effort each round) 

    ——————————————————————————————————————–

    SATURDAY 21 NOVEMBER

    TBA!

    1
  • Monday 9 November – November 14 November

    MONDAY 9 NOVEMBER

    WEEKEND WASHOUT #1

    10 Rounds Alternating Stations (5 per Station)

    2 mins on: 1 min off

    Station 1

    60 – Double Unders (plate hops/ 90 single skips)

    Max Wall Balls for Score

    Station 2

    18 – Box Jump Overs

    Max Kb Swings for Score @24/16kg

    ——————————————————————————————————————–

    TUESDAY 10 NOVEMBER

    OVERHEAD STRENGTH

    Starting Every 2 Mins for 6 sets with escalating weight, complete –

    12 – 10 – 8 – 6 – 4 – 2 Push Press (Full 2 second pause at the top of each rep)

    HANG IN THERE #1

    AMRAP 7

    2 – 4 – 6 – 8 – 10 – etc

    -Hang Power Clean @ 50/30kg (40/20)

    -Push Jerk (Push Press)

    -Back Squat

    Rest 5 Mins

    For Time (Cap 7 mins)

    Starting with your last complete Round, work your way back down to Zero

    ——————————————————————————————————————–

    WEDNESDAY 11 NOVEMBER

    GYMNASTIC CONDITIONING TEST

    3 Rounds             

    1 min Max Pull Ups

    30 Secs Rest

    1 min Max T2B/V-Ups (tuck ups)

    30 secs Rest

    1 min Max Push Ups

    30 secs Rest

    DEADLY DUMBBELLS #1

    6 RFT:

    Left Arm “Lucifer Press”

    30 Double Unders

    Right Arm “Lucifer Press”

    30 Double Unders

    *** “Lucifer Press” ***

    As an unbroken complex

    3 – Devils Press

    3 – DB Thrusters

    3 – DB Snatches

    3 – DB Push Jerks

    ——————————————————————————————————————–

    THURSDAY 12 NOVEMBER

    STRONG PEOPLE ARE HARDER TO KILL #1 -Part A

    10 Mins to Establish 1RM Deadlift

    Rest 2 Mins

    Max Deadlifts in 3 mins at 50% of 1RM for the day

    10 Back Squats (adding weight every round)

    STRONG PEOPLE ARE HARDER TO KILL #1 – Part B

    AMRAP 5

    750/600m Row

    Max Lunges @40/30 or 30/20

    Rest 5 mins

    AMRAP 4

    600/500m Row

    Max Reverse Lunges

    Rest 4 mins

    AMRAP 3

    350/250m Row

    Max Lunge Complex

    2 Forward Lunges (1 per leg)

    2 Reverse Lunges (1 per leg)

    ** each lunge counts as 1 rep**

    ——————————————————————————————————————–

    FRIDAY 13 NOVEMBER

    FLASH FRIDAY #1

    With a 30 min Running Clock

    For total time:

    8 – 200m Sprints with 1min rest after each sprint (scale to 7 or 6 sprints if needed)

    Then at the 23 minute mark

    Max DB facing Burpees (7 mins)

    ——————————————————————————————————————–

    SATURDAY 14 NOVEMBER

    YEAH BUDDY!!!! #1

    Step 1 – Encourage all your buddies from class to join you for every Saturday WOD.

    Step 2 – Make groups of 5 starting at different stations

    Step 3 – You and your buddies smash the wod

    Step 4 – Grab your buddy off the floor and go to the pub for a “refreshment”

    With a 50min Running Clock each WOD scored separately

    Min 1 – 10

    2km/1.75km Row for time

    Min 11 – 20

    35 –   Power Snatch @70/50 (60/40 or 50/30) for time

    Min 21 – 30

    125 – Wall Balls for time

    Min 31 – 40

    Max Burpee Box Jumps in 8 mins

    Min 41 – 50

    Max Double Dumbbell Devil Press in 8 mins

    1
  • Monday 2 November – Saturday 7 November

    MONDAY 2 NOVEMBER

    WOD

    AMRAP 7

    5 – Burpees

    15 – ALT Dumbbell Snatch

    Rest 3 Mins

    AMRAP 7

    5 – Burpees

    15 – Dumbbell Goblet Squats

    Rest 3 Mins

    AMRAP 7

    5 – Burpees

    15 – Dumbell STOH

    ——————————————————————————————————————–

    TUESDAY 3 NOVEMBER

    STRENGTH

    EMOM 10

    3 – Touch and Go Power cleans

    WOD

    AMRAP 14

    36 – Double unders

    6 – Power Cleans

    ——————————————————————————————————————–

    WEDNESDAY 4 NOVEMBER

    CORE

    2 Rounds

    30 secs Plank (15 secs rest)

    30 secs Left Side Plank (15 secs rest)

    30 secs Hollow Rocks (15 secs rest)

    30 secs Right Side Plank (15 secs rest)

    30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)

    WOD

    AMRAP 9

    15 – KB Swings

    12 – Box Jump

    9 – T2B

    Rest 3 mins

    AMRAP 6

    12 – KB Swings

    9 – Box Jump

    6 – T2B

    Rest 2 mins

    AMRAP 3

    9 – KB Swings

    6 – Box Jump

    3 – T2B

    ——————————————————————————————————————–

    THURSDAY 5 NOVEMBER

    SQUAT

    E3MOM (15mins)

    10 Back Squats (adding weight every Round)

    WOD

    AMRAP 10

    16 – Unbroken Wall Balls

    16 – Reverse DB Lunges

    ——————————————————————————————————————–

    FRIDAY 6 NOVEMBER

    WOD

    4 mins Max Meter Run (around island)

    Rest 3 mins (walking, no standing still)

    3 mins Max Meter Run (around island)

    Rest 2 mins (walking, no standing still)

    2 mins mins Max Meter Run (around island)

    Rest 1 min (Walking, no standing still)

    1 min mins Max Meter Run Max Effort Sprint (around island)

    Rest 5 mins

    4 mins Max Meter Row

    Rest 3 mins (keep moving but very slowly. No dead stop)

    3 mins Max Meter Row

    Rest 2 mins (keep moving but very slowly. No dead stop)

    2 mins mins Max Meter Row

    Rest 1 min (keep moving but very slowly. No dead stop)

    1 min mins Max Meter Row Max Effort Sprint

    ——————————————————————————————————————–

    SATURDAY 7 NOVEMBER

    WOD

    “Doring Profeet” New CFB Benchmark

    For Time:

    1 Mile Run (or 800m Run)

    Into (Broken up as needed)

    30 – Ring Muscle Ups (or Bar Muscle ups/ Strict Pull Ups/Pull Ups/ Ring Rows)

    45 – Squat Snatch @60/40kg (or 50/30 or 40/20)

    105 – Box jumps

    Into

    ½ Mile Run (or 400m Run)

    1