Workouts for the week



Remember to sign up for the CF open this wk, Click Here

Please note Blackrock will be closed this Saturday due to the Crossfit level1 certificate which is on Saturday and Sunday. If you have not yet trained in the city center go do it this weekend.


In teams of four, with only one partner working at any one time, complete the following for time:
80 Handstand Push-Ups
200 Pull-Ups
300 Wall Ball Shots
400 Kettlebell Swings

You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all HSPU before moving to Pull-Ups.
If a member or members of your team are unable to perform certain movements, your coach will provide a substitution with a number of reps attached to it – for example, if substituting push-ups for HSPU, you might have to do 2 push-ups for every 1 HSPU, or you might be able to perform a wall climb that would count as 2 HSPUs..
Teams will get only one station for each exercise. Thus, the team will line up directly behind the team members performing HSPUs, and may only switch partners when the working team member comes down and physically tags their partner in.


Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.

“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans 60/40kg
10 Burpees Over the Barbell


Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.


Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-ups x 2-3 reps @ 21X0
Rest 90 seconds

Complete as many rounds and reps as possible in 7 minutes of:
Toes to Bar x 10 reps
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps


Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
Thrusters x 10 reps 45/30kg
Pull-Ups x 20 reps
Immediately followed by . . .
Run 400 Meters


Team WOD
In teams of three, with only one person working at a time, and alternating rounds, complete 10 rounds each of:
Power Clean x 3 reps 85/60kg
Burpees x 6 reps
100 Meter Run

Partner A will complete one full round before Partner B begins, and so on until each teammate has completed 10 rounds.

Level 1 – 60/40
Level 2 – 50/30

Advanced/Competition Class


Warm-up (5-10 minutes)
50 dubs
20 banded side steps
20 banded pull aparts
10/5 bar muscle ups
25 scap push ups
10/7 strick pull ups
50 dubs


Split Jerkx3 @ 80%
Working on technique and speed. Do not scale up


Open WOD 13.3 (30 Minutes)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10kg to 10′ target, 6kg ball to 9ft Target)
90 Double-unders
30 Muscle-ups

Partner up and have one athlete judge the other athlete’s repetitions

Core wars (10 minutes)
3×20 GHD sit-ups with 2min rest


5 inchworms with 7/5 chest slap/clap push ups each time
100 double unders
Stretch the calves
10 pistols (add weight if able)
5 ball ups
10 pistols
5 skin the cats


1.Snatch Grip behind the Neck Push-press

2. EMOM8
2 Snatches (full) @80%- Do not scale up. Work on technique and speed.

1 Min work:30 Second Rest
Record all repetitions
3 Complete Rounds
1. Double Unders
2. Alternating Pistols
3. Burpees to 6 inch target
4. Toes to Bar
5. Box Jumps (30,24)
Rest 90s


Row 1000m – warm up the bear complex and work on muup efficiency or transitions.

Every minute on the minute for 10 minutes
1 Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead
Regional 90,60kg
Open 80, 50kg

The goal is to move quickly through the complex. The weight should not change from round 1-10. no thrusters allowed.

21 Clean and Jerks(60,45KG)
2000m Row

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