Protected: WOD/Blog

Strength:
Build up to 5 sets of 2xClean + 2xJerk
(I.e do 2 squat cleans and after the second rep do 2 jerks) – Technical Max

12 min AMRAP
5 thrusters 60/40kg
10 pull ups
30 double unders

Scales:
1) scale the weight of the thrusters (UB all sets)
2) pull ups to jumping pull ups
3) 30 DU = 20 Bar hops

In teams of 2

AMRAP 30 Minutes
4 strict pull ups
8 front rack lunges 60/40
12 Deadlifts 60/40

Athlete 1 will run 100m while Athlete 2 completes one round of the WOD. Athlete 1 will rest the remainder of the time it takes athlete 2 to complete the round. Then they will swap and repeat

Scales: can scale up to a weighted strict pull up or scale down to banded pull ups or pull up negatives. It should be a challenge to complete these but still unbroken.
Scale the weight of the lunges and the deadlifts such that both movements can be completed in unbroken sets (for the entire WOD).

“jack” – from Crossfit.com

20min AMRAP
10 Push Press 50/35kg
10 KB Swings 24kg
10 Box Jumps 60/50cm

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 40kg. presses, 24kg swings, 60cm. box
Women: 30kg. presses, 16kg swings, 50cm. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 30kg. presses, 16kg swings, 50cm. box
Women: 20kg. presses, 12-kg swings, 40cm. box

Sorry whanau quick change to the WOD for the Day

Strength: 5×2 Hang Power Snatch

WOD:
8 burpee Box Jumps 24/20
1 Snatch 40/25kg
9 OHS
8 burpee Box Jumps
2 Snatch 45/30kg
8 OHS
8 burpee Box Jumps
3 Snatch 52.5/35kg
7 OHS
8 burpee Box Jumps
4 Snatch 60/40kg
6 OHS
8 burpee Box Jumps
5 Snatch 70/45
5 OHS

“Pairs Strongman Curcuit:

Share work as you see fit

3 Rounds, Max Reps

1 min at each station, 20 Second transition:

1) Sled Push 150/100
2) Pairs Deadlift 200/130
3) Cals Assault Bike
4) Tire Flips
5) Cals Rower
6) Deadball Cleans 75/45
7) Legless Rope Climbs
8) Cals Ski Erg

ANZAC DAY WOD

Tama

For time:
800-meter single-arm barbell farmers carry, 20/15kg.
31 toes-to-bars
31 push-ups
31 front squats, 40/30kg.
400-meter single-arm barbell farmers carry, 40/30kg.
31 toes-to-bars
31 push-ups
31 hang power cleans, 60/40kg.
200-meter single-arm barbell farmers carry, 60/40kg.

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Practice all movements then:

40 min to complete:

21/15/9 – 10min Time Cap
Row Cals
Wall ball 9/6
Pull Ups – Scale reps to 15-12-9 or go Jumping Pull ups (head 6″ below bar height)

Rest 10 min

21/15/9 – 10min Time Cap
DB Thrusters 22.5/15
200m Run

Remainder set 1 RM Cluster

Two Scores
1) is total time (for 2x WODs)
2) cluster weight (kg)