WOD - 31052017

Warm up - To be set by Coach Strength/Skill- Power Clean & Jerk 2-2-2-2-2-2-2 WOD- Benchmark workout "Elizabeth" 21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip 60/40kg non o lifters to do deadlifts Cool Down - To be set by Coach

WOD - 30052017

Warm up - To be set by Coach Strength/Skill- Back Squat 1-1-1 WOD- Front Squat 6-6-6-6, using heaviest weight per set Weighted Box Step-up 12-12-12-12, using heaviest weight per set Lunge 26-26-26-26, using heaviest weight per set Cool Down - To be set by Coach

WOD - 29052017

Warm up - To be set by Coach Strength/Skill- Weighted Chest-to-bar Pull-up 1-1-1-1-1 WOD- For 5 cycles: AMRAP in 2 mins of: 10 Thrusters, 40/30 kg 10 Pull-ups Rest 1 min between each cycle. For each cycle restart the AMRAP. Cool Down - To be set by Coach

WOD 27052017

Warm up - To be set by Coach WOD- Partner Hero WOD - "Morrison" Team of two, one person works at a time: 50-40-30-20-10: Wall Balls (20/14 lbs) Box Jumps (24/20") Kettlebell Swings (24/16 kg) Post total time. After the completion of all 3 exercises on each round complete 400 metre run together. There will be a total of 5 runs Cool Down - To be set by Coach #herowod #crossfit #canberragym #wallball #boxjumps #kettlebellswing

WOD - 26052017

Warm up - To be set by Coach Strength/Skill- Bench Press 1-1-1-1-1 WOD- Benchmark workout "Cindy" Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Cool Down - To be set by Coach

WOD - 25052017

Warm up - To be set by Coach Strength/Skill- Weighted Chest-to-bar Pull-up 2-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Attempt to increase weight from last week. WOD- 4 rounds for time of: 15 Overhead Squats, 40/30 kg 15 Power Cleans, 40/30 kg 50 Double Unders Non O lifters to complete KB swings Cool Down - To be set by Coach

WOD - 24052017

Warm up - To be set by Coach Strength/Skill- Back Squat 1-1-1-1-1-1 WOD- Front Squat 6-6-6-6, using heaviest weight per set Weighted Box Step-up 12-12-12-12, using heaviest weight per set Lunge 26-26-26-26, using heaviest weight per set Cool Down - To be set by Coach

WOD - 23052017

Warm up - To be set by Coach Strength/Skill- As many reps as possible in 12 mins of: Skill Work Hspu Work on Handstand skill including walking and free standing and HSPU. WOD- 30 Minute EMOM: Every 1 min for 30 mins, alternating between: 5 Box Jumps, 24/20 in 15 Row Calories Handstand Push-up, Complete max handstand push ups in the 3rd minute. Cool Down - To be set by Coach

WOD - 22052017

Warm up - To be set by Coach Strength/Skill- Power Snatch 2-2-2-2-2-2 WOD- For time: 30 Snatches, 50/35 kg 60 Toes-to-bars 90 Air Squats Cool Down - To be set by Coach

WOD - 20052017

Warm up - To be set by Coach WOD- In 35 mins do: 90 Burpee Box Jumps, 24/20in then in the remaining time, AMRAP of: 30 Dumbbell Snatches, 22.5/15 kg 20 Strict Handstand Push-ups 10 Clean & Jerks, 90/60 kg Row, 1000 m Work in a team of 3 with one person working at a time Non o lifters to deadlifts instead of cleans Cool Down - To be set by Coach

WOD - 19052017

Warm up - To be set by Coach Strength/Skill- Bench Press 2-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Increase weight each set building to a 95% single WOD- Complete as many rounds as possible in 12 mins of: 15 Toes-to-bars 15 Front Squats, 50/35 kg 50 Double Unders Cool Down - To be set by Coach

WOD - 18052017

Warm up - To be set by Coach Strength/Skill- Clean & Jerk 3-2-1-3-2-1-3-2-1 WOD- 3 rounds for time of: 15 Burpees 3 Power Cleans, 100/70 kg Cool Down - To be set by Coach

WOD - 17052017

Warm up - To be set by Coach Strength/Skill- As many reps as possible in 10 mins of: Kipping / Butterfly Practice Time to work on skills of kipping and butterfly and muscle ups WOD- Complete as many rounds as possible in 30 mins of: Run, 400 m 20 Push-ups 20 Kettlebell Swings, 32/24 kg 20 AbMat Sit-ups Cool Down - To be set by Coach

WOD - 16052017

Warm up - To be set by Coach Strength/Skill- Weighted Chest-to-bar Pull-up 3-3-3-3-3 WOD- For 5 cycles: AMRAP in 3 mins of: 5 Power Snatches, 70/45 kg 10 Chest-to-bar Pull-ups 15 Wall Balls Rest 1 min between each cycle. For each cycle continue the AMRAP. Cool Down - To be set by Coach

WOD - 15052017

Warm up - To be set by Coach Strength/Skill- Back Squat 1-1-1-1-1-1-1-1-1-1 WOD- Barbell Good Morning 6-6-6-6, using heaviest weight per set Glute Ham Raise 12-12-12-12, using heaviest weight per set Lunge 25-25-25-25, using heaviest weight per set Cool Down - To be set by Coach

WOD - 13052017

Warm up - To be set by Coach WOD- For time: 120 Thrusters, 40/30 kg 120 Bar Facing Burpees Run, 1600 m 120 Dumbbell Snatches, 22.5/15 kg 120 Box Jumps, 24/20inch Run, 800 m Work in a team of 3 with one partner working at a time while the other rest except the run, everyone is to run together as a team 40 Min Cap Cool Down - To be set by Coach

WOD - 12052017

Warm up - To be set by Coach Strength/Skill- Weighted Chest-to-bar Pull-up 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD- Complete as many rounds as possible in 12 mins of: 5 Power Cleans, 80/55 kg 10 Front Squats, 80/55 kg 15 Handstand Push-ups Non O lifters to do Deadlifts and goblet squats Cool Down - To be set by Coach

WOD - 11052017

Warm up - To be set by Coach Strength/Skill- As many reps as possible in 15 mins of: Skill Work Hspu Work on all thing Handstands including HSPU and walking WOD- 30 Minute EMOM: Every 1 min for 30 mins, alternating between: 15 Wall Balls 15 Kettlebell Swings Max Row Calories Cool Down - To be set by Coach

WOD - 10052017

up - To be set by Coach Strength/Skill- Back Squat 2-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. 3 Doubles then 2 singles work up to a 95% single WOD- Barbell Good Morning 6-6-6-6, Glute Ham Raise 12-12-12-12, Lunge 25-25-25-25, using heaviest weight per set Rest 2 Mins at the end of all 3 exercises attempt to keep rest about 30-60 between each exercise. Attempt to increase weight from last week on good mornings Cool Down - To be set by Coach

WOD - 09052017

Warm up - To be set by coach Strength/Skill - Bench Press 2-2-2-2-2-2 WOD - For 5 cycles: AMRAP in 1:30 of: 6 Deadlifts, 120/90 kg 12 Push-ups 36 Double Unders Rest 30 secs between each cycle. For each cycle continue the AMRAP. Cool Down - To be set by coach

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