Friday 15th July 2016

With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees

Minimum Work requirement is 10 rounds.  If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

Saturday 9th July 2016

"Red, White and Blue Crew"

In a 10 Minute Window:
1 Mile Run, Max Squat Snatch, 60/40kg

Rest 3:00

In a 7 Minute Window:
800m, Max Sq Cleans, 60/40kg

Rest 3:00

In a 4 Minute Window:
400m, Max Thrusters, 60/40kg

Wednesday 6th July 2016

Snatch Warm Up: 15 min
Work Up to a moderate weight
2 Inch Power Snatch + 4 Inch Power Snatch + 6 Inch Power Snatch

For Time: 20 min
20x Power Snatches 50/35kg
40x Wall Balls
20x Toes To Bar
40x Calorie Row
20x Shoulder to Overheads 50/35kg
400m Run

Saturday 2nd July 2016

'When DT met Cindy'

In Teams of 2,
Athlete 1 works through DT
Athlete 2 Works through Cindy

4RFT:
12x Deadlifts
9x Hang Power Cleans
6x Push Jerks
5x Pull Ups
10x Push ups
15x Air Squats

Wednesday 29th June 2016

With a running clock…

A. At the 0:00

EMOMx8: 1 Squat Clean at 80%

B. At the 12:00

EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00

21- OHS 42.5kg/30kg
18- Push Press 42.5kg/30kg
15- OHS
12- Push Press
9- OHS
6- Push Press
3- OHS

 

Monday 27th June 2016

Back Squat -3/5 weeks where each week reps will decrease as weight increases.
7 Minutes to work up to a heavy set of 2.
Heavy set must be over 90% of 1Rm Or add 5kg onto what you did last week.

Then 10 minutes to complete
5x2 Back squats at this weight.
 

“Harley Love”
6 RFT:
13 Thrusters, 42.5/30kg
14 Pull-Ups

25th June 2016 - CrossFit GAINZ In-House Comp

OPEN WODS - HEAT 1 AND 2

Event 1 - Open Men and Women -  Heat 1 and 2

5 minutes to 1RM Power clean straight into 2 minutes max effort burpee box jump overs
Score- KG plus BBJO

Rest 1 minute
Then 

Event 2 - Open Men and Women -  Heat 1 and 2
21-15-9-6-3
Power clean 60/40kg
Bar over burpees
10 minute Cap

Event 3- Open Men and Women -  Heat 1 and 2
21-15-9
Thrusters 42.5/30kg
Rowing
10 min Cap

Event 4- Open Men and Women -  Heat 1 and 2
3rnds
30 DU
10 OH squats 50/35kg 

into 

3rounds

10x Deadlifts 60/40kg
10x Hang Power Clean 60/40kg
10x Push press 60/40kg

15 minute Cap

INTERMEDIATE WODS - HEAT 3

Event 1 

5 minutes to 1RM Power clean straight into 2 minutes max effort burpee box jump overs
Score- KG plus BBJO

Rest 1 minute
Then 

Event 2
21-15-9-6-3
Power clean 42.5KG
Bar over burpees
10 minute Cap

Event 3- 
21-15-9
Thrusters 35kg
Rowing
10 min Cap

Event 4- Open Men and Women -  Heat 1 and 2
3rnds
90 singles
10 OH squats 30kg

into 

3rounds

10x Deadlifts 50kg
10x Hang Power 50kg
10x Push press 50kg

15 minute Cap

BEGINNER WODS - HEAT 4

Event 1- Womens Beginner - Heat 4
10min AMRAP
10 cal row
10 Wall Balls
10 deadlift (60/40kg)

Event 2- Beginner - Womens Beginner - Heat 4
5 min to complete 800m Run
Into
6min AMRAP
8 Knee Raises
10 Thrusters 20/15kg
8 Bar Hop Burpees

Event 3- Beginner- Womens Beginner - Heat 4
2 mins each for total reps/cals of:
Single Skips
Kettlebell swings
HR Push Ups
Sit Ups
Max Calories on rower

Wednesday 22nd June 2016

EMOM 10 - 1x Clean and Jerk
Add weight each minute to work up to a 1rm
Build on last weeks numbers

EMOM 10:
3 Power Snatches - Increasing weight as you go.

EMOM 10:
3 Power Cleans - Increasing weight as you go.