Saturday 25 May
Strength:
Weighted push up 4 x 3 rep
W.O.D.
- 80 Thruster (40/25)
Must be continuous reps, every time you put the bar down, run 100m.
Friday 24 May
New PB jerk for Sandra yesterday. 52.5kg, awesome!
Strength:
Snatch
- 3 reps on the minute
- 70-80% 1rm
- 8 minutes
W.O.D.
- Sumo deadlift high pull (40/25)
- Push press
10 to 1 reps
Thursday 23 May
Big lifts from Shaun yesterday, 5 sets of 5 at 200kg
Strength:
Jerk 3, 2, 1, 1.
W.O.D.
- 10 Pull up
- 10 Renegade row (20/15)
- 12 Box jump
- 6 rounds
Wednesday 22 May
Event 6 of the South California Regional last weekend. The Australasian Regionals are on this weekend in Wollongong, south of Sydney. We will be doing some of the workouts at CFB over this weekend, if you’re keen to join in let me know.
Strength:
Deadlift 5 x 5 rep
W.O.D.
- 50 Wall ball
- 100 Double under
- 15 Muscle up
Tuesday 21 May
Lots of big improvements on 5 x 5 back squat from just 5 days ago. Scoring the average across all 5 sets seems to be gaining some acceptance…
Strength:
Clean & Jerk
- 3 reps on the minute
- 70-80% 1rm
- 10 minutes
W.O.D.
- Row 1000
For time.
Monday 20 May
Jack pictured getting ready to compete at Zealous CF comp on the weekend. Not sure of his placing but saw him get 4th in his heat for the second workout. Was a well run comp, congrats to the Zealous crew.
Richie competed in the Auckland Champs Weightlifting comp on Saturday, finished second with a 92kg Snatch and 115kg Clean and Jerk, congrats Richie!!
Strength:
Back squat 5 x 5 rep
W.O.D.
- 8 Burpee
- 1 set max rep knee to elbow
- Score = total K2E
- Hang on the bar as long as you want, as soon as feet touch ground the set is finished.
8 minutes, as many rounds as possible
Saturday 18 May
Jo looking very focused…or taking a nap?
Strength:
Overhead squat 4 x 5 rep
W.O.D.
- 10 Pull up
- 8 Kettle bell swing (24/16)
- 10 Push up
10 minutes, as many rounds as possible.
Friday 17 May
Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53.
W.O.D.
‘Air Force’
- 20 Thruster (42.5/30)
- 20 Sumo deadlift high pull
- 20 Shoulder to overhead
- 20 Overhead squat
- 20 Front squat
Perform 4 Burpees at the start of each minute before moving onto barbell exercises.
Compare to: 25/05/2012
Thursday 16 May
Bit of an unorthodox arm position from Mark G doing back squats yesterday. Finished with a good set of 5 reps at 120kg.
Gymnastics:
- Ring holds
- L sit
- Handstands
W.O.D.
- Run 400
- 12 Chest to bar pull up
- 12 Toe to bar
3 rounds
Wednesday 15 May
5kg PB for Alana yesterday. Repeated the same weight a few more times and improved technique with each one.
Strength:
Back squat 5 x 5 rep
W.O.D.
- 25 Double under
- 12 Dumbbell push press (20/150
8 minutes, as many rounds as possible
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