Saturday WOD 8-2-20
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike Erg
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Bike Erg
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Bike Erg
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike Erg
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Bike Erg
15 Power Snatches (155/105)
15 Thrusters (155/105)
Wednesday WOD 5-2-20
“Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Bike Erg
Max Meters Truform Runners
4 Minutes Rest Between Rounds.
[COMPETITION TRAINING]
a. Pull-ups (Chest-to-Bar): 1 set of Max Reps. Warm up well.
b. Snatch Pull 5×3 @ 80% of 1rm (1st – before clean Pulls) A good rest between sets.
c. Clean Pull 5×3 @ 80% of 1rm (2nd – after snatch Pulls) A good rest between sets.
[Rowing Conditioning] (Mondays / Wednesdays / Fridays)
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
Thank You:https: https://www.concept2.com/indoor-rowers/training/wod
Wednesday WOD 28-8-19
[A] Shankle Complex
1-1-1-1-1-1-1
The Shankle Complex is 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks
Compare to 5/4/2019
[COMPETITION TRAINING]
[B] 3 Rounds for total time:
400m Run
400m Row
Rest 2 Mins
[C] AMRAP 5 mins
6 Alt. Dumbbell Snatch, 32kg (24kg)
3 Ring Muscle ups
[Rowing Conditioning]
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
Thursday WOD 8-3-18
3 Rounds of: (Not 5 rounds like WOD 16-1-18)
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
Score: Total meters on Truform Runner.
rest 4 minutes between rounds
Thursday WOD 9-11-17
OPEN & PERFORMANCE
“Air Bags V2”
Teams of 3
AMRAP 25:
10 Wreckbag Zercher Reverse Lunges (70/50)
10 Wreckbag to Shoulder (70/50)
20 Lateral Wreckbag Hops
200 Meter Row
*Relay style. Athlete 2 can start once athlete 1 leaves for the row.
Thank You: http://crossfitnewengland.com/wods-news/
Friday WOD 3-3-17
Morning WOD before 17.2 is announced at 12pm Aust time is:
If you intend to do 17.2, do not do this workout and stretch instead.
6am and 9.30am Classes
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Toes-to-Bar
Rest 5:00
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Toes-to-Bar
Thank You: https://www.builtbybergeron.com/comptrain-programming/030117
17.2 Announcement will be on https://games.crossfit.com at 12.00pm
From 4pm is 17.2, please book your heat time on Zen Planner or text Gus 0430484933.
Friday Night
Spots available for 4pm, 4.30, 5pm, and 5.30pm.
RX 6pm
RX 6.30pm
RX 7pm
RX 7.30pm
Saturday Morning
9.30am
10am, 10.30 and 11am are available.
Wednesday WOD 21-12-16
5. Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips
+ Optional Extra’s in Open Gym.
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups
Thank you: https://www.builtbybergeron.com/comptrain-programming/129116
3 Barrett Ct
Orange NSW 2800
All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.
