Monday 29th February

A) Push Jerk

6 x 3 x building in load

WOD 10-9-8-7-6...3-2-1

Power clean + push jerk 50/35

Box jump over 30"/24"

Friday 26th February

WOD CrossFit Games Open 16.1

20 min AMRAP

25ft oh walking lunge 45/30

8 bar facing burpees

25ft oh walking lunge 45/30

8 c2b pull ups

Thursday 25th February

1 hour to complete:

1 mile run

1200m run with wall/slam ball 9/6

800m run with 15/5 plate

600m run with 20/10 plate

400m run with KB 24/16

200m lunge w/ BB 

Wednesday 24th February

A) Warm up

5 minute row/assault bike/ski

100 banded walk

100 lateral banded walk

WOD 25-20-15-10-5

KBS 24/16

TTB

Burpee to rig

Tuesday 23rd February

A) Seated Press

6 x 5 @ building load through sets

WOD 15 min AMRAP

8 hspu

12 pull up

16 front squat 60/40

Monday 22nd February

A) Back Squat

5 x 5 x 75%

WOD EMOM x 21 min

Min 1) 12/10 cal assault bike

Min 2) 50 double unders

Min 3) 12/10 box jumps 24"/20"

Friday 19th February

A) EMOM x 10

1 power clean + 3 front squats

- work to a manageable load

WOD - 3RFT

25 thrusters 40/30

20 pull ups

15 burpee over bar

~ 3 mins rest between rounds

Thursday 18th February

A) Push Press

7 x 3 building load to a maximum set

WOD 15 min AMRAP

7 ttb

12 push press 50/35

17 back rack lunges 50/35

Wednesday 17th February

A) Deadlift

EMOM x 10 

3 deadlifts at 1.5 x BW

WOD 3RFT

33 wall balls 9/6

10 deadlifts 1 x BW

Tuesday 16th February

A) Back Squat Pause

5 x 3 @ 75%

- each rep pause for 3 seconds at the bottom

WOD 12 min AMRAP

8 power clean 60/40

12 pull ups

16 down ups

Monday 15th February

A) EMOM x 15

1) 10/8 pull ups

2) 15/10 push ups

3) 20/17 slam balls 9/7

WOD 10,9,8,7... 3,2,1

Box jumps 24"/20"

KBS 24/16

Friday 12th February

A) Back Squat

20 mins to establish a new 1RM for today 

WOD - EMOM x 20

1) 15/12 cal assault bike

2) 8/6 burpee box jumps 24"/20"

3) 20 wall balls 9/6

4) rest

Thursday 11th February

A) Row

2 x 1km row

Rest 1:1

WOD 15 min AMRAP

50 double unders

25 KBS 24/16

15 goblet squat 24/16

10 down ups

Wednesday 10th February

A) Front Squat

5 x 5 x 75%

WOD 21-15-9-3

Power snatch + OHS 45/30

Wall ball 9/6

Tuesday 9th February

A)EMOM x 12 mins

Min 1: 12 ttb

Min 2: 9 box jumps 30"/24"

Min 3: 6 c2b

WOD 3 mins work x 3

50 double under buy in then

3,3,6,6,9,9...

Box jump 24"/20"

Thruster 20/15

- rest 2 minutes 

Monday 8th February

A) OHS

Use 7 sets to build up to a maximum set of 3

WOD - 17 min cap

40 burpee to 6"

40 OHS 40/30

30 burpee to 6"

30 OHS 40/30

20 burpee to 6"

20 OHS 40/30

10 burpee to 6"

AMRAP remaining time with OHS 

Friday 5th February

A) Push press

5 x 5 building load

- 3 second pause at the top of every rep

WOD 12 min AMRAP

9 pull up

9 box jumps24"/20"

9 stoh 65/40

Thursday 4th January

A) EMOM x 14 mins

Min 1: 50 double unders

Min 2: 8 burpee box jumps 24"/20"

WOD 3RFT

400m run

30 KBS 24/16

Wednesday 3rd January

A) Front Rack lunges

6 x 10 continuous steps

WOD 'Fran'

21-15-9

Thrusters 42.5/30

Pull ups

Tuesday 2nd February

A) Squat

6 x 4 x 75%

WOD EMOM x 20 mins

Min 1: 12/9 cal assault bike

Min 2: 12/9 burpee to rig

Min 3: 15/12 cal row

Min 4: 15/12 KBS 32/20

Monday 1st February

A) Deadlift

8 x 3 building up to a max triple 

WOD 5RFT

20 unbroken wall balls 9/6

6 deadlifts 80% of today's triple