Pre Open Block 2 Jan-Feb 2019

Week 3 - Thursday

Timothy Jones - Thursday, January 31, 2019

WOD:- Thursday - Competition
A) 5 Min AMRAP
. 30 DUBS
. 10xToes to Bar
. Rest 2 Min
. 5 Min AMRAP
. 30 DUBS
. 10xDB Snatch (5 Each Arm) 22.5/15
. Rest 2 min
. 5 Min AMRAP
. 30 DUBS
. 30 Cal Row
B) 15mins to Find 2RM Snatch Power or Squat

:::::

WOD:- Performance
A) 5 Min AMRAP
. 20 DUBS
. 8xToes to Bar
. Rest 2 Min
. 5 Min AMRAP
. 20 DUBS
. 10xDB Snatch (5 Each Arm) 15/10
. Rest 2 min
. 5 Min AMRAP
. 20 DUBS
. 30 Cal Row
B) 15mins to Find 2RM Snatch Power or Squat

:::::

WOD:- Base & Teens
A) 5 Min AMRAP
. 10 DUBS
. 6xToes to Bar
. Rest 2 Min
. 5 Min AMRAP
. 10 DUBS
. 10xKB Snatch (5 Each Arm) 10/8
. Rest 2 min
. 5 Min AMRAP
. 10 DUBS
. 30 Cal Row
B) 15mins to Find 2RM Snatch Power or Squat


Week 3 - Wednesday

Timothy Jones - Wednesday, January 30, 2019

WOD:- Thursday - Competition
A) Muscle Up Workshop - 20mins
B) Lucky Sevens By Ben Bergeron at Comptrain
. 5 Rounds for Time: 15 min cap
. 7 Bar Muscle-ups
. 7 DB Squat Clean Thrusters 22.5/15

:::::

WOD:- Performance
A) Muscle Up Workshop - 20mins
B) Lucky Sevens By Ben Bergeron at Comptrain
. 5 Rounds for Time: 15 min cap
. 7 Chest To Bars
. 7 DB Squat Clean Thrusters 22.5/15
:::::

WOD:- Base & Teens
A) Muscle Up Workshop - 20mins
B) Lucky Sevens By Ben Bergeron at Comptrain
. 5 Rounds for Time: 15 min cap
. 7 Pull Ups
. 7 DB Squat Clean Thrusters 15/10


Week 3 - Tuesday

Timothy Jones - Tuesday, January 29, 2019

WOD:- Tuesday
A) Gymnastics Volume 20min
. *The repititions in this workout are high. Use the running as a rest and try to accumulate larger set than normal.
. 50 Chest to Bar Pull Ups
. 200m Medball Run 20/14
. 50 Kipping HSPU
. 200m Medball Run 20/14
. 50 Pistols each leg
. 200m Medball Run 20/14
. 50 V-Snaps
. 200m Medball Run 20/14
B) 15min to Find 2RM Clean Power or Squat

:::::

WOD:- Performance
A) Gymnastics Volume 20min
. *The repititions in this workout are high. Use the running as a rest and try to accumulate larger set than normal.
. 30 Chest to Bar Pull Ups
. 200m Medball Run 20/14
. 30 Kipping HSPU
. 200m Medball Run 20/14
. 30 Pistols each leg
. 200m Medball Run 20/14
. 30 V-Snaps
. 200m Medball Run 20/14
B) 15min to Find 2RM Clean Power or Squat

::::::

WOD:- Base & Teens
A) Gymnastics Volume 20min
. *The repititions in this workout are high. Use the running as a rest and try to accumulate larger set than normal.
. 30 Pull Ups
. 200m Medball Run 14/10
. 30 Box HSPU
. 200m Medball Run 14/10
. 30 Pistols each leg
. 200m Medball Run 14/10
. 30 T-Snaps
. 200m Medball Run 14/10
B) 15min to Find 2RM Clean Power or Squat


Saturday 26th Jan - Australia Day

Timothy Jones - Saturday, January 26, 2019

Hero WOD: GallAgher & McDonald

2 rounds of:-

200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)

Gymnastic - WOD - 8.30am

Suprise on Arrival!

Week 1 - Friday

Timothy Jones - Friday, January 25, 2019

 

WOD:- Friday - Competition
A) Open WOD 16.5 For Time
. 21-18-15-12-9-6-3
. Thrusters 43/29
. Bar Facing Burpees
B) Midline Finisher-3 rounds
. 15 GHR+30 Sec Soreson Hold
C) MONKEY METHOD Hip Sequence
. https://www.youtube.com/watch?v=bEPTCnR84ao

:::::

WOD:- Performance
A) Open WOD 16.5 For Time
. 21-18-15-12-9-6-3
. Thrusters 35/25
. Bar Facing Burpees
B) Midline Finisher-3 rounds
. 15 GHR+30 Sec Soreson Hold
C) MONKEY METHOD Hip Sequence
. https://www.youtube.com/watch?v=bEPTCnR84ao

:::::

WOD:- Base & Teenz
A) Open WOD 16.5 For Time
. 21-18-15-12-9-6-3
. Thrusters 30/20
. Bar Facing Burpees
B) Midline Finisher-3 rounds
. 15 GHR+30 Sec Soreson Hold
C) MONKEY METHOD Hip Sequence
. https://www.youtube.com/watch?v=bEPTCnR84ao



Week 1 - Thursday

Timothy Jones - Thursday, January 24, 2019

WOD:- Thursday - Competition
A) 5 Sets -Build to a heavey TNG 3 rep power snatch
. *30 Unbroken Double Unders Before Each set
B) 15 Min AMRAP
. 30 Cal Row
. 30 Chest to bars
. 30 Hang Power Cleans 61/43
. 30 Cal Assualt Bike

:::::

WOD:- Performance
A) 5 Sets -Build to a heavey TNG 3 rep power snatch
. *30 Unbroken Double Unders Before Each set
B) 15 Min AMRAP
. 30 Cal Row
. 30 Chest to bars
. 30 Hang Power Cleans 50/35
. 30 Cal Assualt Bike

:::::

WOD:- Base & Teens
A) 5 Sets -Build to a heavey TNG 3 rep power snatch
. *30 Unbroken Double Unders Before Each set
B) 15 Min AMRAP
. 30 Cal Row
. 30 Chest to bars
. 30 Hang Power Cleans 40/25
. 30 Cal Assualt Bike


Week 1 - Wednesday

Timothy Jones - Wednesday, January 23, 2019

WOD:- Wednesday - Competition
A) 20min Ring Muscle Up Workshop
B) Amanda-For Time 9,7,5 - 15min Cap
. Ring Muscle Up
. Snatches 61/43

:::::

WOD:- Performance
A) 20min Ring Muscle Up Workshop
B) Amanda-For Time 9,7,5 - 15min Cap
. Chest 2 Bar
. Snatches 50/35

:::::

WOD:- Base & Teens
A) 20min Ring Muscle Up Workshop
B) Amanda-For Time 9,7,5 - 15min Cap
. Strict Pull Ups
. Snatches 40/25


Week 1 - Tuesday

Timothy Jones - Tuesday, January 22, 2019

WOD:- Tuesday
A) Front Squat Endurance
. 30-20-10-5-3
. *You choose the weight must be unbroken.
B) 3 rounds-For Time 14 Min Cap
. 21x Wall Balls
. 15x Box Jumps
. 9x Weighted Ring Dips

:::::

WOD:- Performance
A) Front Squat Endurance
. 30-20-10-5-3
. *You choose the weight must be unbroken.
B) 3 rounds-For Time 14 Min Cap
. 21x Wall Balls
. 15x Box Jumps
. 9x Ring Dips
:::::
WOD:- Base & Teens
A) Front Squat Endurance
. 30-20-10-5-3
. *You choose the weight must be unbroken.
B) 3 rounds-For Time 14 Min Cap
. 21x Wall Balls
. 15x Box Jumps
. 9x Ring Dips (Band max 5 reps)


Week 1 - Monday

Timothy Jones - Monday, January 21, 2019

WOD:- Monday - Competition
A) HS Walk Practise/Deadlift Primer
B) For Time 18.4- 9 min Cap
. 21-15-9 Reps of:
. Deadlift 102/70
. Handstand Push-Ups
. Then, 21-15-9 Reps of:
. Deadlift 142/92
. 50 ft Handstand Walk

:::::

WOD:- Performance
A) HS Walk Practise/Deadlift Primer
B) For Time 18.4
. 21-15-9 Reps of:
. Deadlift 80/55
. Box Handstand Push Ups
. Then, 21-15-9 Reps of:
. Deadlift 120/75
. 50 ft Handstand Walk
:::::
WOD:- Base & Teens
A) HS Walk Practise/Deadlift Primer
B) For Time 18.4
. 21-15-9 Reps of:
. Deadlift 60/40
. Pike Handstand Push-Ups
. Then, 21-15-9 Reps of:
. Deadlift 100/60
. 50 ft Handstand Walk
::::
Gymnastics Same as Above


Week 1 Saturday

CrossFit Conditioning - Saturday, January 19, 2019

WOD: Saturday Partner Session
A) CrossFit Open Workout 11.5
. Complete as many rounds and reps as possible in 20 minutes of
. 5 Power cleans 65/45
. 10 Toes to bar
. 15 Wall balls 20lb/14lbs
B) Odd Object Finisher RD:RD with a partner 5 rounds each
. 10x Single Arm OHS 5 e/a
. 10x Burpees over DB