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In Memory of Senior Constable Brett Forte

WOD – Monday 23 October 2017

Part A ) 4 x 5 Overhead Squat

Part B ) 15 Minute AMRAP

5 Toes to Bar
10 Thrusters 50/35
15 Lateral bar Burpees

Part C) 2 max effort 1 Minute a/bike sprints.

WOD – Sunday 22 October 2017

8am & 3pm Open box
4pm Depart for Heritage Oval for….

8 x 400m – weather permitting.

WOD – Saturday 21 October 2017

8am for main event. Briefing at 8am, put your name in a heat upon arrival.

2pm Early afternoon session.

WOD: ATD 3
As Many Reps As Possible in 18 Minutes Of:

Advanced
150 Double Unders
100ft/30 Metres Overhead Walking Lunges 20/15
50 Deadlift @ 110/75
25 Ring Muscle Ups

Intermediate/Masters
150 Double Unders
100ft/30 Metres Overhead Walking Lunges 20/15
50 Deadlift @ 90/65
25 Chest To Bar

Beginner
150 Single Unders
100ft/30 Metres Overhead Walking Lunges 20/15
50 Deadlift @ 60/40
25 Jumping Chest-to-Bar Pull-Ups

WOD – Friday 19 October 2017

Part A) 4 x 5 Deadlift

Part B ) Benchmark WOD ‘Elizabeth’

For Time:
21-15-9
Power Cleans
Ring Dips

Part C ) A/Bike or Row
100 cals for time

*ATD competitors consider a rest day and some mobility work.

WOD – Thursday 19 October 2017

Part A) 10 Minute EMOM

Hand Squat Clean Doubles

Part B )10 Minutes of muscle up instruction and practice.

Part C) Hero WOD ‘Nate’

AMRAP in 20 Minutes:
2 muscle-ups,
4 handstand push-ups,
8 kettlebell swings 32/24

WOD – Wednesday 18 October 2017

Part A) 4 x 3 Strict Press

Part B )4 x 4 Minute Tabata

Alternating Excercises:

C2B Pull-ups
Sit Ups
Pushups
Wall Balls

WOD – Tuesday 17 October 2017

Part A) 10 Minute EMOM
Hang Squat Snatch doubles

Part B )Hero WOD ‘Jack’
20 min AMRAP:

10 Push-press @50/35
10 KB swings @24/16
10 box-jumps @24/20

WOD – Monday 16 October 2017

Part A) 4 x 3 Back Squat

Part B) Benchmark WOD ‘Mary’

20 Minute AMRAP

5 HSPU
10 Pistols (5 each leg)
15 C2B Pull-ups

Part C) 7 Minute AMRAP

5 KB Hang Snatch each arm 24/16
10 Burpees

WOD – Sunday 14 October 2017

8am & 3pm Open box
4pm Depart for Heritage Oval for….

8 x 400m

WOD – Saturday 14 October 2017

8am Aussie Throwdown event 2 at
CrossFit Confront.

4pm Do the same WOD back at CFT if you wish.

12 Minutes AMRAP Of:

Advanced
4 Hang Clean & Jerk @ 85kg/60kg
8 Toes To Bar
12 Box Jumps Overs

Intermediate/Masters
4 Hang Clean & Jerk @ 65kg/45kg
8 Toes To Bar
12 Box Jumps Overs

Beginner
4 Hang Clean & Jerk @ 40kg/30kg
8 Knee Raises
12 Box Jumps Overs **Can Be A Step Up Over**