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In Memory of Senior Constable Brett Forte

WOD – Thursday 21 September 2017

Part A) Work up to a heavy single Squat Clean & Split Jerk

Part B) 17 Minute AMRAP Chipper

50 Wall Balls 9/6
40 Dead Ball slams 10/6
30 Sit-Ups
20 Burpees
10 HSPU
Run 200m

WOD – Wednesday 20 September 2017

Part A) Overhead Complex x 5

1 Strict Press
3 Push Press
5 Push Jerk

Part B) 3 x 4 Minute Tabata blocks of
alternating exercises.

Pull-ups
Kettlebell Swings 24/16
Push-ups
Box Jumps 24/20

WOD – Tuesday 19 September 2017

Part A ) 30 minutes to find a heavy single Squat Snatch

Part B ) Dumbell Thruster ‘Nicole’ 20 Minute AMRAP. 22.5/15 Dumbbells.

Complete as many unbroken Dumbell Thrusters as possible. When your Dumbbells touch the ground, you must run 400m.

*Score is total DB Thrusters.

WOD – Monday 18 September 2017

12 week program final week.
EMOM for 30 minutes
1st Minute 4 x Deadlift
2nd Minute 3 x HSPU (done as hard as you can)
3rd Minute 3 x Strict weighted pull-ups
Repeat for 10 rounds

CrossFit Total next Monday

WOD – Sunday 17 September 2017

8am & 3pm Open Box
4pm Depart box for Griffith Park 5k course. Yes, we are running 5km.

WOD – Saturday 16 September 2017

7am & 4pm

Hero WOD ‘Alexander’

5 Rounds for time:

31 back squats @60/40
12 power cleans @85/55

WOD – Friday 15 September 2017

Part A ) 5 x 5 Overhead Squat

Part B ) 25 Minute AMRAP in pairs

Dead Ball Ground to Shoulder 55/35

Vs

200m Sandbag run 20/10

*Total D/ball reps is score.

WOD – Thursday 14 September 2017

Part A ) Hang Squat Clean doubles. 10 Minute EMOM.

Part B ) 3 RFT:

10 Power Snatch 60/40
Run 800m

WOD – Wednesday 13 September 2017

Part A ) 5 x 5 Push Jerk

Part B ) Tabata Barbara
3 x 4 minute Tabata blocks of:

Pull-ups
Push-ups
Sit-ups
Air-squats

WOD – Tuesday 12 September 2017

Part A) 10 minute EMOM Hang Squat Snatch doubles.

Part B) 3 Rounds for time:

20 Thrusters 40/30
20 Kettlebell Hang Snatches(10 each arm)
20 Push-ups
Run 400m