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WARM-UP 4x[30s skip/ rot BB]. 2x[2x4 KB windmills, 8 hang retractions, 8 GHD ext, 8 Jefferson KB DL, 2x4 T's, ] STRENGTH 6x[3 Sumo DL / 3 chins WOD: Deconstructed Fran For time 21 Thrusters 43/30, 21 Chins. On 3:00 do 15 Thrusters 43/30, 15 Chins, On 6:00 do 9 Thrusters 43/30, 9 Chins. Add up total time of work 
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WARM-UP 12 Sh every 4th rotate, 4 paused rolls and twists, DD complex, 30s deep squat, 2x[2x4 Bulgarian squat, 2x10 banded rotations, 6 goblet squat] STRENGTH Build then 5x[2 RSq, 2Sh KB suitcase carry WOD 16Sh buy in 12 FSq 60/40 9HCl 6 PSn 25 pushups, 9-6-3 15 deficit Pushups, 15/10 6-3-1, 5 HSPU 15min cutoff.   WARM-UP 2x[5 Cossack stretch, 5 inchworms with pushup, 10 hang retractions]. 2x[10s Wall Kick up hold, 10s hanging L-sit, 2x10 calf raises STRENGTH 5x[5m HSW, 2 BJ 10 GHD, WOD: Partner wod for time: 8 alt rounds of the complex 2 DL 3 HCl, 4 S2O, 3 RSq, 2 back Lunges 60/40, then 16 Sh (Swap every 4), 40 WB swap every 5, 20 BMU, 20 synched burpees clap hands on bottom and top. Cutoff 22:00  WARM-UP 8 Sh, 4xlunge and rotate, 30s broom throughs, 2:00 of trigger glutes, 2x[4 cat skins, 2x6 alt lunge and SA press, 5 wall squats]. STRENGTH Shankle complex: Build to 1 RM of 1 DL, 3 hang clean pulls, 1 HSqCl, 2 Jerks WOD For time 1000/800m row buy in then 2 rounds of 30 chins, 20 ring dips, 10 HSPU. Cutoff 19:00  WARM-UP Partner MB passes 2x[15 chest, 15 OH, 15 Prone, 2x5 under-over] 2x[DD hip complex, 5 paused goblet squats, 2x6 arniepress, 5 Strict Snatch press] STRENGTH Build to heavy 2 OHS WOD AUS Champs: 20min Cap Part A For Time; 30-20-10 reps; Dumbbell Deadlifts @ 22.5/15kg Pair Burpee Box Overs 60/50 Rx+ do 32/24KB DL Part B  WARM-UP 2x[500 row, 60s BB, 20s active hang ]. 2x[12 dead bugs, 8 monkey taps, 8 ring rollouts. 8 Good mornings STRENGTH DL and chins 5, 2x3, 3x2. Inc weight every rep change WOD: Aus Online WOD 3: 3 RFT 30 FSq 50/35kg, 30 HKB Sn 24/16kg Cutoff 12:00 Results at https://competitioncorner.net/crossfit/online/1550/results#.XARNqBMza7w  WARM-UP 2x[6 Sh rot evens, 20s relaxed squat, 4 rollover to side twist, 30s shoulder stretch on box] 2x[5 paused Gob squats, 20s active hang, 8 hip flexor lifts ] STRENGTH 8x[2 FSq inc weight every 2 sets and paused for first 4 sets, 4 pistols every set. WOD: 18-15-12-9-6-3 reps for time of: Thrusters 35/25 Power snatches 35/25 Toes-to-Bars  WARM-UP 3mins aerobic, 2x[DD hips, 10 prone retractions, 10s HS hold or wall walkers, 5 wall squats] 2x4 T's, 2x6 bulgarian squats STRENGTH Build to 1 RM RSq WOD: Partners 23 min AMRAP: 30 Partner DL 120/80, 15 synch BF burpees, 6 wall climbs, 30 deficit Db HSPU, 15 Burpee BJ, 6 wall climbs  WARM-UP 12 Sh every 3rd bwds 2x[30s relaxed squat. 4 large arm circles, 30s active squat, 4 KBW 2x[6 Db split lunges 10 monkey taps, 10 walk lunges OH Db STRENGTH Build then 5x[2x Split jerk, 1 Sh sled push] WOD: 11 min AMRAP: 10 Gob lunges 24/16kg, 10 Gob Sq 24/16kg, 10 SA OH lunges 24/16kg 10 Gob Sq 24/16kg  |
Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
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