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07 Jul WOD – Thursday 7 July 2016

CrossFitRest and Recovery
  • Strength:
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+%

  • WOD:
    Every 4 minutes, for 20 minutes (5 sets):
    25 Wall Ball Shots (10/7kg))
    50 Double-Unders

    Note times for each set, and add them for total working time

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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06 Jul WOD – Wednesday 6 July 2016

CrossFitRest and Recovery
  • Strength:
    Five sets for max reps of:
    30 Seconds of Muscle-Ups
    Rest 30 seconds
    30 Seconds of Push-Ups

    (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

    Rest 30 seconds
    30 Seconds of Toes to Bar
    Rest 30 seconds

  • WOD:
    For time:
    Row 50 Calories/ Run 800m
    50 Kettlebell Swings (32/24 kg)
    Run 800 Meters

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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05 Jul WOD – Tuesday 5 July 2016

CrossFitRest and Recovery
  • Strength:
    Five sets of:
    Overhead Squat x 3 reps
    Rest as needed

    Build over the course of the five sets to today’s heavy triple.

  • WOD:
    Complete as many rounds and reps as possible in 9 minutes of:
    3 Hang Power Snatches (65/45 kgs)
    6 Overhead Squats (65/45 kgs)
    9 Burpees Over the Barbell
    12 Pull-Ups

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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04 Jul WOD – Monday 4 July 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Row 500 Meters/ Run 800m
    8 Front Squats (100kg/70kg – from the ground)

    followed immediately by…

    In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Row 500 Meters/ Run 800m
    8 Thrusters (60/45 kgs)

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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01 Jul WOD – Friday 1 July 2016

BOX COMPETITION WODS

  • WOD 1: Coaches’ Surprise!😳

 

  • WOD 2: Mind over Muscle!

 

As a team with both partners working at the same time on, each on their own Barbell, attempt to move as a team, as much “weight” as possible in 4min of:

 

*Ground to Overhead*

 

*For each rep to count, the athlete must start with the weight touching the floor (exception is for bars only, in which case the bar must start from the knee) for each rep and with the athletes arms fully extended and locked out overhead.

 

* both team members work at the same time facing each other, with each athlete trying to complete as many reps in the four minutes as possible on their own bar.

 

* The total amount of repetitions will be multiplied by the weight of the bar moved to calculate the total amount of weight used over the four minutes.

 

* Team members will need to strategise before the workout starts to decide what weight best to use based on their level of strength, fitness and ability to perform the movement standard, so as to maximise the total amount of weight moved as a team.

 

* The weight on the bar may only be loaded once. No weight may be added to the bar once the clock has started. No weight may be removed from the bar once the clock has started.

 

* The score for each team member will be added together to create a total kgs moved as a team for the workout.

 

  • WOD 3: Finisher:

*in case of an Equaliser or tie, playoff will be in the form of Tic Tac Toe to decide the winner!

 

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30 Jun WOD – Thursday 30 June 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength:
    Take 15 minutes to build to today’s heavy Clean & Jerk
  • WOD 1:
    Every minute, on the minute, for 15 minutes (15 sets):
    3 Ground to Overhead (60/45 kgs)
    6 Burpees Over the Barbell

    If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

  • WOD 2:
    Every 2 minutes, for 10 minutes (5 sets):
    100 Meter Farmer’s Carry (as heavy as possible)

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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29 Jun WOD – Wednesday 29 June 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 90%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • WOD:
    Complete as many rounds and reps as possible in 15 minutes of:
    20 Box Jump-Overs
    20 Push Press (40/25kg)
    40 Double-Unders

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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28 Jun WOD – Tuesday 28 June 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every 2 minutes, for 16 minutes (4 sets of each):

    Station 1
    2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
    (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

    Station 2
    Bench Press x 8 reps @ 20X1

  • WOD:
    For time:
    Row 1000 Meters/ Run 1600m
    20 Strict Handstand Push-Ups
    30 Ring Dips
    40 Chest to Floor Push-Ups

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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27 Jun WOD – Monday 27 June 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD
    In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

    As many rounds and reps as possible in 10 minutes of:
    10 Push Press (55/30 kgs)
    5 Burpees Over the Barbell

    Rest 5 minutes, and then,

    As many rounds and reps as possible in 10 minutes of:
    Row 150 Meters/ Run 200m
    15 Russian Kettlebell Swings (heavy) 32/20kg

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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24 Jun WOD – Friday 24 June 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and strength:
    Snatch (for 18min)
    Build over the course of 9 sets to something heavy for the day
    1set equals 1.1.1 rest  10 seconds between each rep and rest 1-2 min between sets
  • WOD:
    *”CrossFit Games Open Event 16.3”Complete as many rounds and reps as possible in 7 minutes of:
    10 Power Snatches (40/ 25kgs)
    3 Bar Muscle-Ups (Ring Dips x 9)

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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