WOD Friday 29/03/2024

A REMINDER THAT THERE IS ONLY A 6AM WOD GOOD FRIDAY THIS WEEK DUE TO OUR “RISE FOR ELI” MEMORIAL WOD. PLEASE COME ALONG AND JOIN IN AND DONATE $20 CASH OR WHATEVER YOU CAN. ALL MONEY RAISED WILL GO TO CHILDREN’S CANCER INSTITUTE AUSTRALIA. THIS FOUNDATION HELPS SUPPORT THE 86 KIDS AND THEIR FAMILIES THAT ARE DIAGNOSED WITH CANCER IN AUSTRALIA EACH MONTH.

THE NUMBER “86” IS SIGNIFICANT TO THIS AND REFLECTED IN OUR WORKOUT TODAY.

“Rise for Eli  – Memorial WOD”

In teams of 3-4 complete the following,

For time:
Team buy in:
86 Calorie Row/ Erg

Then straight into,

43 Rounds of:
3 Clean and jerks, 60kg (42.5kg)
3 Lateral burpees over the bar
Run 86m

Then straight into

43 Rounds of:
3 Power snatches, 42.5kg (30kg)
3 Lateral burpees over the bar
Run 86m

Then straight into,

Team buy out:
86 Calorie bike

In your teams of 3-4 complete this workout either from top to bottom or bottom to top. The workout is completed by first completing all calories before moving to the 86 rounds. Athlete 1 will start by completing the 6 reps and then head out on the run. Athlete 2, 3 and 4 can start their round immediately after the burpees have been completed by previous team member. Rotate rounds and continue sequence of WOD until it is completed.

(Stu, Tom, Cliff 49.27 rx’d/ Emma, Sarah, Peta 56.02 rx’d – 18/03/2023)

Rx’d+ = 70kg (47.5kg)/ 52.5kg (35kg) BB’s
Masters 50yrs+/ Teens = 52.5kg (35kg)/ 35kg (25kg) BB’s
Masters 60yrs+ = 42.5kg (30kg)/ 25kg (15kg) BB’s

Post team time and options to comments.

WOD Thursday 28/03/2024

A REMINDER THAT OUR ANNUAL “RISE FOR ELI” FUNDRAISER WILL BE HELD AT 6AM FRDAY 29TH AT CROSSFIT 4551. COME AND JOIN A TEAM AND DONATE $20 OR WHATEVER YOU CAN TOWARDS THE 86 KIDS WHO ARE DIAGNOSED WITH CANCER EACH MONTH IN AUSTRALIA. WE HOPE YOU CAN ALL MAKE IT FOR WHAT IS A CAUSE THAT IS VERY CLOSE TO OUR HEARTS 🙂

21-18-15-12-9-6-3 reps for time:
Sumo deadlift high-pull
Push press

*Perform 1 rope ascent (15ft) after each set.

Men: 35kg
Women: 25kg

Rx’d+ = 42.5kg (30kg) SDHP/ Legless rope ascents (15ft).
Masters 50yrs+/ Teens = 30kg (20kg) SDHP
Masters 60yrs+ = 25kg (15kg) SDHP/ Rope pulls (straight legs) 2:1 reps

Post time and options to comments.

WOD Wednesday 27/03/2024

“Endu-row”

E8MOM x 3rds for reps:
Round 1:
Row 1300m (1100m)
Max reps, deadball ground to over the shoulder

Round 2:
Row 1100m (900m)
Max reps, deadball ground to over the shoulder

Round 3:
Row 900m (700m)
Max reps, deadball ground to over the shoulder

Men: 35kg
Women: 25kg

Rx’d+ = Ski – (Instead of row)
Masters 60yrs+ = Rd 1: 1100m (900m), Rd 2: 900m (700m), Rd 3: 700m (500m)/ 25kg (15kg) DBG2OS

Post total reps completed for each section and options to comments.

WOD Tuesday 26/03/2024

A) Every 2mins x 4rds:
3 Hang power snatch

B) Every 2mins x 4rds:
3 Hang power clean

-Both A+B taken from the top of the knee.

C) “CFGO WOD 11.3”

Amreps in 5mins:
Squat clean and jerk, 75kg (50kg)

Post loads and reps completed to comments.

WOD Monday 25/03/2024

“Disco Double”

2 Rounds for maximum reps:
Amrap 2mins:
20m,15m,10m,5m Shuttle sprint
Max reps, V-ups

Amrap 2mins:
20m,15m,10m,5m Shuttle sprint
Max reps, Plyo lunges

Amrap 2mins:
20m,15m,10m,5m Shuttle sprint
Max reps, Ring dips

Amrap 2mins:
20m,15m,10m,5m Shuttle sprint
Max reps, Plyo squats

Amrap 2mins:
20m,15m,10m,5m Shuttle sprint
Max reps, Burpees

Rest precisely 2mins between rounds.

Masters 60yrs+ = Alternating stationary lunges/ Assisted box dips/ Air squats

Post total reps completed for each section to comments.

WOD Saturday 23/03/2024

“Chipped”

Individually or in pairs complete the following,

For time:

100 Calorie bike
80 Box-jumps
60 Alternating dumbbell snatches
40 Alternating dumbbell shoulder to overhead
20 Burpee pull-ups

*Partition reps as desired between pair. Only one athlete may work at any one time.

Men: 24″ BJ/ 22.5kg DB
Women: 20″ BJ/ 15kg DB

Rx’d+ = 30″ (24″) BJ/ 25kg (17.5kg) DB
Masters 50yrs+/ Teens = 20″ (16″) BJ/ 20kg (12.5kg) DB
Masters 60yrs+ = 16″ (12″) Box step-ups/ 15kg (8kg) DB

Post time and options to comments.

WOD Friday 22/03/2024

“Twin Leggie”

For time:

10-20-30-40-50-40-30-20-10 reps:
Double unders

5-10-15-20-25-20-15-10-5 reps:
Wallball shots, 9kg to 10ft (6kg to 9ft)

Rx’d+ = 9kg to 11ft (6kg to 10ft) WBS
Masters 60yrs+ = Single unders/ 6kg to 10ft (4kg to 9ft) WBS

Post time and options to comments.