May 22, 2019

Power Snatch (5×3)
Conditioning: 3 Rounds For Time
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

5 X 800m Run (5 Rounds for time)
5 Max effort 800m Run
3-4 min Rest
Goal is to maintain same pace through all sets.

Snatch (4X3 reps)
Snatch Pull (4X3 reps)
Weighted Planks (No Measure)
4 Rounds – 1 min each
Rest as needed between rounds
YOUTH WL: 40 seconds on, 20 seconds off X5 Rounds

May 21, 2019

Double-Unders (2 min max double under for 2 sets)
Rest 2 min between rounds. Double under attempts if you do not have double unders.
Metcon (5 Rounds for time)
5x500m Row
3 min rest between rounds
Score is 5 total rounds not including rest. GO HARD!

A server, a sailor and dairy farmer walk into a bar…..ouch. (Time)
3 Rounds for Time
100m R Arm Overhead KB Carry
100m L Arm Overhead KB Carry
250m Row
100m R Arm Farmers Carry
100m L Arm Farmers Carry
250m Row

May 20, 2019

Back Squat (5×5)
Metcon (Time)
42 Cal Bike
21 Ground to Overhead
30 Cal Bike
15 GTO
18 Cal Bike

EMOM x 12 (AMRAP – Rounds)
Every minute on the minute for 12 minutes perform
3 Strict Pull Ups
3 Burpee Box Jump Overs
*Modify strict pull ups to banded strict pull ups, ring pull ups, banded PVC pull downs or negatives. Assisted pull ups with feet on a box or lower pull up bar is also acceptable. Lets work towards getting those strict pull ups. Chin over the bar and no kipping or ring rows.
Death by 10m (AMRAP – Rounds and Reps)
Min 1 – Run 10m
Min 2 – Run 10m down and 10m back ……
Until you cannot complete the sprints within the minute

Jerk (4X3reps)
Back Squat (4X4)
5 Rounds:
Box Jumps
Kettlebell Swings

*Roll a dice before each round. The number on the dice is the number of reps of each movement for that round.

May 19, 2019

Crossfit Extreme
100m SkiErg Challenge (Time)
100m on SkiErg
1x for max effort. Can be done before or after WOD.
38 special (Time)
380 m run
38 deadlift 1.25 bodyweight
38 burpee box jump overs
380 m run
38 back squats at bodyweight
38 burpees
380 m run
38 front squats at 75% body weight
38 box jump overs
380 meter run
38 shoulder to overhead at 50% body weight
38 burpee box jump overs.

Rx with a partner, both partners run each time
Rx+ Solo
Round down to nearest 5 lbs for each lift. Workout to be done while playing 38 Special greatest hits.

May 18, 2019

1-2-3-4, I Declare a Plank War (Time)
Max Effort Plank for Time
dubs and dumbbell (Time)
200 double unders
100 db squat snatch (50/35)
200 double unders
Scale for double unders is alternating leg (running) for 300 reps.
Scale for squat snatches is lighter squat snatches, No power snatches!!!

2nd Rule of Fight Club (AMRAP – Reps)
3 Rounds
1 Minute Stations
Wall Ball Shots (20/14)
Box Jumps (24/20)
Push Press (20/35)
Assault Bike (cals)
1 minute rest

Metcon (AMRAP – Rounds and Reps)
Death by/ EMOM Dead Cals
ODD Min – 1 x Deadlift @ BW
EVEN Min – 15/10 x Cals Ski Erg/Assault Bike

Add 1 Deadlift each odd minute until failure. Score is total rounds completed and reps in your last uncompleted round.
“Dougie & Leon” CrossFit Taumata Hero WOD (Time)
For Time (with a Partner)
400 meter Run with Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead (40/60 kg)
100 meter Run
400 meter Run with Deadball (20/15 kg)
Time cap: 60 minutes

With a running clock, break up the work between partners as needed. One partner works while the other rests, except on the run (partners run together; one partner carries the d-ball at a time).

This Hero WOD is in memory of CPL Dougie Grant and LCPL Leon Smith.

CPL Dougie Grant died on 19 August 2011 when he was hit by a bullet fired by insurgents while trying to rescue civilians following an attack on the British Council building in Kabul. Despite the efforts of New Zealand and Coalition medics at the scene he died en route to Bagram Air Base hospital. He is survived by his wife Tina and two children, Jemma and Jaden.

LCPL Leon Smith was killed when he and other NZSAS personnel accompanied a group from the Crisis Response Unit including Interior Ministry legal officials, who were serving a Ministry of the Interior judicially authorised arrest warrant in a compound suspected to house suicide bombers. It is believed the intent of the insurgents was to conduct an operation in the Kabul region. In the early hours of the morning (Afghan time) on Wednesday 28 September 2011, as the group moved to the compound it was engaged by suspected insurgents. LCPL Smith was struck in the head by a bullet gravely injuring him, and he was medically evacuated to a hospital where he later died.
Metcon (Time)
“Linchpin Test 5”
Crossfit Linchpin Benchmark WOD
20 Back Squats 225/155
2 mile run
20 Back Squats 225/155
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
5 x Bench Press @ BW
5 x DB Rows (Per Arm) @ 0.5 x BW

Score is rounds and reps. Both bench and rows equals 1 round.
Metcon (Time)
Hang from a pull up bar with an overhand grip as long as possible. Go longer than 100 seconds, win a cookie.

May 17, 2019

10min of pull-up focusing on progression.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Murph is coming! Focus on strict pushups
Metcon (Calories)
Max Effort Assault Bike
1 min for total calories
5 min after Cindy
Icing on the cake!

Overhead Squat (5 Sets of 2)
Building weight across the sets. Focus on sitting back in the heels and holding the weight with your core and not your arms.
Nick Papagiorgio, from Yuma (Time)

Dumbbell Clean and Jerk
AbMat Sit-Ups
Rx (40/25)
Rx+ (50/35)

Kettle bells can be subbed if dumbbells are not available (RX 44lb, RX+ 53 lb)

May 16, 2019

Rest Day!

Dips (3 x Max effort)
3 sets of max effort strict dips. Can use rings, matador, or boxes. Use bands or feet for assistance. Goal is sets of 8 or more, so modify to make it happen, or do max effort strict then super set with at least 6 modified. Make sure and be in a position with your shoulders in front of your hips. Hands behind you on a bench or box puts too much stress on the shoulders and doesn’t help you progress to the rings or bar so don’t do it.
Ouch (Time)
3 Rounds for Time:
Row 500m
30 Ball Slams (40/25)
30 Push Ups
Modify push-ups to a box or bench. Maintain plank position and tight core. No bent knee push-ups or snakes.

Partner – Terrible Twos (Time)
Partner WOD:
200 situps
200 air squats
2-mile run
2K row
Partition with partner
Must finish all reps of a movement before moving to the next movement.

Clean Pull + Clean (60% 1+1, 70% 1+1, 80% 1+1, 85% 2 x 1+1, 90% x 1+1)
Jerks Paused in Dip and Catch
1RM, then -20% for 3
From rack, split jerks or power jerks.



May 15, 2019

Metcon (Time)
5x400m Run
2 min rest between rounds
Strict 2 min rest

Hell on Wheel! (5 Rounds for reps)
5 Rds
3 MIn Amrap
5 Cal Bike
10 Wall Balls (20/14)
15 Double Unders
3 Min Rest Between Rounds
Each round is an all out sprint. 2-3 times through each set is the goal. If you don’t have DU, modify to singles or lateral hops so you don’t stop moving.

Muscle Snatch (3X3)
Snatch Pull + Snatch (4X3reps)
Not allowed to move up in weight unless making contact with the bar. Use the snatch pull as practice!
Dumbell Z Press (5X5)
Seated on the floor with feet straight out in front.

May 14, 2019

Squat Clean (5-4-3-2-1)
Increasing to a heavy single focusing on form. Post the weight on the last rep
Double unders, Deadlifts and Burpees (Time)
75 D/U
21 Deadlifts
21 Burpees
50 D/U
15 DL
15 Burpees
25 D/U
9 DL
9 Burpee

Crossfit Mainsite 190415 ish (Time)
3 Rounds for Time

12 Left-hand Dumbbell Turkish get-ups
12 Right-hand Dumbbell Turkish get-ups
24 DB front squats
Rx (35/20lb) Dumbell
Rx+ (50/35lb) Dumbell and 3 rope climbs instead of front squats
Crossfit Mainsite 190415 (Time)
3 Rounds for Time

12 Left-hand Dumbbell Turkish Get-Ups
12 Right-hand Dumbell Turkish Get-Ups
3 Legless Rope Climbs
Rx (50/35)

May 13, 2019

Shoulder Press + Push Press + Push Jerk
3×3 for each movement increasing each set
Metcon (Time)
3 Rounds for Time:
500m Row
15 Push Press 115/75
15 Toes 2 Bar

L-Sit (1 Min)
On a running clock accumulate one minute of L-sits using kettlebells, dumbbells or boxes for support. Only count time when heels are off the ground.
Rx is straight leg, scaled is bent knees on boxes.
L Hang (1 Min)
With a running clock accumulate 1 minute of hang from pull up bar in an L-sit position
Engage lats by bending the bar and elevate legs parallel to the ground. Modify to bent knee but keep knees and hips at 90 degrees
L-Sit Pull-ups (Max Reps)
If you can do strict pull ups, after the L-sit holds and L-sit hangs, try a set of max effort L-sit Pull ups
Secret Service Snatch Test (AMRAP – Reps)
10 Min AMRAP
Kettlebell Snatches (53/35)
Kettlebell Snatch is from the hang to overhead in one movement

Clean Pull (3X4reps)
Front Squat (3X5reps)
Jumping back squats with an empty barbell. 3X5 (Jump HIGH!)