CrossFit Unreal

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"Cindy" modified

Metcon: 1 x deadlift (100/70kg), 5 x pull-ups, 10 x push-ups /or 5 x dips, 15 x air squats /or 5 x burpees: AMRAP 20minutes

Core: 100 scoop rocks add 10 for every break in the 100

You can substitute the dips for push-ups and burpees for squats on any round and revert back on the next round, but must complete all of that exercise that round so you may not do half burpees and half squats on any round:

post rounds complete and rocks to comments

Team wod:

In teams of 2 complete the following:

1000m row, 20 x 15ft rope climbs, 6 x 15m laps of partner carry or drag, 20 box jump burpees, 20 bodyweight deadlifts

Only one partner can be working at any one time, exercises can be completed in any order, wod is total work done so 1 partner can do all the work, should be divided equally or divided according to strengths and weaknesses of partners. 

Skill Day: Fireman carry's, Dummy Drag

Skill day: Focusing on Fireman carry's, Dummy Dragging and odd object lifting:

Row, kettle bell swings, Push Press, Burpees, Ring Rows

Gymnastics: handstand walking 100 steps, 1 max attempt @ handstand, 1 x scoop complex

Metcon: 500 m row, then

50-30-10 reps of Kettle bell swings (24kg/16kg), Push press 20kg/18kg)

40-20 reps of burpees, ring rows

Post time to comments

Lunges, Pull-ups, Handstand push-ups

Gymnastics: P-bar swings 3 x 10, Pommel Horse drills, Ring Jump overs x 20 (acc), Pull to inv x 20 (acc)

Metcon: 50 Steps travelling lunges, plate overhead (20kg/10kg), 15 Pull-ups, 10 Handstand push-ups: 3 rounds for time

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CrossFit Total

After a thorough warm-up:

3 attempts @ single rep max: Back Squat, Standing Shoulder Press, Dead-lift:

Post weight lifted to comments:

Squat Practice

Skill Day Focusing on squats:

Then: Back squat 3 x 5, Front Squat 3 x 5, Overhead Squat 3 x 5

Stay light, focus on form and technique

KB swings, Box Jumps, Wall Ball Shots

Gymnastics: Ring Roll outs 3 x 10, GHD back extensions 3 x 15 (with plate), Lever Drops 3 x 10

Metcon: 21-15-9 Reps of:

Kettle bell swings (16/24kg), Box Jumps 60cm, Wall Ball shots (12" 7/9kg)

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Rick visiting from CF melb (Florida) 

"Angie"

Metcon: For time

100 pull-ups, 100 Push-ups, 100 Sit-ups, 100 squats.

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Compare to Angie

NZ sectional wod 1:

Gymnastics:Intro to Pommel Horse, P-bar swings 3 x 10

Metcon:2000m row, 50 burpees, 100 lateral jumps over 1 x 25kg / 2 x 25kg plates (partitioned however you like)

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