CrossFit Perth

Option 1	Option 2
Press	2) 3XME T&G Power Cleans & Push Jerks
7 Reps @ 50% Rest 2 mins	@ +5-7% from last week
5 reps @ 60% 3 mins
3 reps @ 70% Rest 4 mins
3 Reps @ 80% Rest 4 mins 3 + reps @ 90%	1a) Back Squat: 1X8@80%, 1X5@85%, 2X3 @90%
	rest 90 sec.
3 X 5 Push-press work upto a heavy set Rest 90 seconds
Option 3	METCON
The Beep Test	5 Minutes to find 1 set of max double-unders
	Rest as required & MWOD
	(Pairs WOD) 4 Rounds for time of:
	30 Reps Kettlebell swing L3-32/24kg, L2-24/16kg, L1-16/12kg
	Every time the rep is broken 20 burpees, this excludes the last rep
	15 Reps L3-GHD sit-ups, L2-Wallball sit-ups, L1-Sit-ups One person must complete the whole round before tagging.

Log into facebook & click here to wish Jake a happy 18th Birthday
Log into facebook and click here to join Jakes birthday party 

Click here to register for the CrossFit Open, select CrossFit Perth as your affiliate!

Click here to register for fundamentals.

Click here to register for the free trial

Thursdays are Skills & Drills, come in and do a catch-up WOD, todays format or hang out and mobilise
Part A	Part B	Part C
MWOD	Speed work	3 Rounds for quality
Partner ping hips & glutes	Drop clean	1 Lower from the inverted hang or 3 from para
		15 Hollow rock
	Accuracy	1 Lower from the inverted hang
	Around the worlds	20 Abmat sit-ups

Option 1	Option 2
Bench press	1) 10 minute to establish a 2RM Hang Clean Half way between knees and hips + 1 Jerk
7 Reps @ 50% Rest 2 mins
5 reps @ 60% 3 mins
3 reps @ 70% Rest 4 mins
3 Reps @ 80% Rest 4 mins
3 + reps @ 90%	1a) 3X2 Weighted pull-up Rest 90 seconds 1b) 3x2 Weighted lunge work upto a heavy 2 reps in the front rack Rest 90 seconds
OR
5-5-5-5-5
Score is your heaviest set
1) 10 minute to establish a 2RM Hang Clean Half way between knees and hips

 Option 3

Non lifting option, 5 Rounds of: Row 500m, 15 Push-ups Rest 1:1
This is done instead of Option 1 or 2

METCON

Get as far as possible in 20 minutes.

8-10-12-14-16-18 reps of:

Pull-ups L3-C2B, L2-COB, L1-Strict then band as req

Lunge steps 60/40kg, 50/30kg, 30/20kg

Run 400m

Option 1	Option 2
Back squat	Snatch complex
7 Reps @ 50% Rest 2 mins	3 Rounds of:
5 reps @ 60% 3 mins	1 Rep Hang snatch-pull
3 reps @ 70% Rest 4 mins	2 Reps Hang Power snatch
3 Reps @ 80% Rest 4 mins	Work upto a heavy complex
3 + reps @ 90%	Rest 2 minutes between each
OR
5-5-5-5-5 Rest 2 minutes between each	1 Rounds of: Max UB T&G Power Snatches @ 85% of your starting weight from last week
Score is your heaviest set
	Back squat 5x5 Score is your heaviest set
Snatch skill	Rest 2 minutes between each

Option 3

Max Burpees jump n touch in 90 seconds

90 Seconds max Snatch @ 60/40kg, 45/30kg, 30/20kg

Rest 90 seconds

Max Burpees jump to 6 inch target in 90 seconds

90 Seconds max Snatch @ 70/50kg, 55/40kg, 40/25kg

Rest 90 seconds

Max Burpees jump to 6 inch target in 90 seconds

90 Seconds max Snatch @ 75/55kg, 65/30kg, 50/30kg

Rest 90 seconds

Option 1	Option 2
Deadlift	Deadlift Touch and go
7 Reps @ 50% Rest 2 mins	5x3 Reps
5 reps @ 60% 3 mins	Score is your heaviest set
3 reps @ 70% Rest 4 mins	Rest 2 minutes
3 Reps @ 80% Rest 4 mins
3 + reps @ 90%	Clean first pull
	3x3 Reps
	Score is your heaviest set
	Rest 2 minutes
1a. Pendlay row 3 x 8 reps
1b. Weighted dip 3 x 5 reps
Rest 90 seconds

Option 3

5 Mins Max T2B

Every time off run 200m

Score is the total TTB

4 Rounds of:

5 L3-Muscle-ups, L2-Strict pull-ups & Ring dips

10 Shoulder to Overhead L3-60/45kg. L2-45/30kg, L1-30/20kg

15 Box jump 24 inch

For those opting to not lift today

20 Minutes of the Max TTB WOD with a 400 metre run, every second set is Max UB Kettlebell swing 32/24kg

Olympic lifting 8-9am

1) 12 min to establish a 1RM Snatch.

2) 12 min to establish a 1RM Clean & Jerk.

3) 12 min to establish a 3RM Front Squat (only if you missed Fri)

Partner WOD

Row as far as possible in 5 minutes.

Rest 60 seconds

5 min max

10 Pull-ups

15 Push-ups

Rest 60 seconds

5 min max

10 Deadlift 50/35kg

15 Burpees over the bar

Rest 60 seconds

5 min max

10 Power snatch 50/35kg

15 Sit-ups

Option 1	Option 2
1) Hang squat clean + jerk 15 Minutes to work upto a heavy single	1) 5X Max Effort Touch & GO Power Cleans & Push Jerks @ 80% of your 2 rep max
	Rest 3 minutes
	2) Back Squat: 1X8@70%, 1X8@75%,
	1X5@80%, 1X5@85%
	rest 90 sec.

Option 3

12 Minutes to complete: Karen

For time:

150 Wallball 20/15ib

With the remaining time crack into the CrossFit Open WOD 3

90 Double-unders

30 Muscle-ups

Score is your time for Karen and reps from WOD 3

Option 1	Option 2
Mobility	Turkish-get-up
Partner ping	5x2 reps

Option 3

3 Rounds of: 1a. Max L-hang

1b. 10 Good morning

1c. 20 Floor wipers

Jog 400m at a talking pace

Option 1	Option 2
Press	5 Rounds of:
5 reps @ 55% 3 mins 5 reps @ 65% 3 mins	Max unbroken power snatch
5 reps @ 75% Rest 4 mins	@ 80% of your 1RM
5 + Reps @ 85% Rest 4 mins	Rest 3 Minutes
	Score is the weight times the reps
OR
5 x 3 Reps Strict + 4 Reps Push-jerk
Rest 2-3 minutes
Score is your heaviest weight 5 sets.

Option 3

3 rounds for time of:

10 Handstand push-ups

50 Double-Unders

15 C2B Pullups

Happy Birthday Brett Thomas, from everyone @ CrossFit Perth, log into facebook @ clikc here to wish Brett a Happy birthday

Option 2	Option 2
Bench press	1) 10 min. to establish a 2RM Hang clean + 1 Jerk
5 reps @ 55% 3 mins
5 reps @ 65% 3 mins
5 reps @ 75% Rest 4 mins	1b) Back Squat: 1X8@70%, 2X8@75%, 1X5@80% ­ quick up and down with no pause every set, rest 90 sec.
5 + Reps @ 85% Rest 4 mins
OR
Bench press
7-7-7-7-7
Score is your heaviest weight  for 7 reps.

Option 3

7 Rounds of 20 sec on 20 sec off Clean  L3-100/70kg, L2-70/50kg, L1-50/30kg

Rest 60 sec

4 Minutes to Run 800m with the remaining time complete as many 20m intervals as possible.

Rest 60 sec

7 Rounds of 20 sec on 20 sec Clean  L3-100/70kg, L2-70/50kg, L1-50/30kg

Rest 60 sec

4 Minutes to Run 800m with the remaining time complete as many 20m intervals as possible.

Score is the total clean + intervals completed

Option 1	Option 2
Deadlift 5 reps @ 55% 2 mins	1) 10 min to establish a 2 rep max Hang snatch
5 reps @ 65% 3 mins
5 reps @ 75% Rest 4 mins 5 + Reps @ 85%	2) EMOM for 5:00 – 2 Snatches from the high hang @ 85% of max double from 1)
OR
Deadlift
7-7-7-7-7
Score is your heaviest weight  for 7 reps.
Rest 3-4 Minutes between each
Option 3
1a. 3x10 Reps of Overhead squat 1-1-1
1b. 3x3 reps Strict and 6 reps kipping Toes to bar
Rest 90 sec between each

 

Part A	Part B 2 Rounds of:
10 minutes to work-upto a	Run 400m
2 Rep Max Front squat	15 Wallball
	9 Kettlebell swing
	L3-32/24, L2-24/20kg, L1-20/16kg

 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

Thruster 42.5kg

Pull-ups

Working in teams of 3, score is your individual time and team time.

Option 1	Option 2
Push-press	15 min to establish a 1RM Snatch.
5x2 Reps
Option 1.1	Option 2.2
Double-unders flight sim	1a) 3X3 Strict Press + 4 Push Press – heaviest possible, rest 90 sec.
	1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

Option 3

Pairs WOD

Get as far as possible in 15 minutes:

3 Power Snatches 50/35kg

6 Box jump L3-32, L2-24, L1-18 inch

9 6″ Target Burpees

6 Power Snatches L3-50/35kg, L2-40/25kg, L1-30/15kg

9 Box jump L3-32, L2-24, L1-18 inch

12 6″ Target Burpees

9 Power Snatches L3-50/35kg, L2-40/25kg, L1-30/15kg

12 Box jump L3-32, L2-24, L1-18 inch

15 6″ Target Burpees

12 Power Snatches L3-50/35kg, L2-40/25kg, L1-30/15kg

15 Box jump L3-32, L2-24, L1-18 inch

18 6″ Target Burpees

15 Power Snatches L3-50/35kg, L2-40/25kg, L1-30/15kg

18 Box jump L3-32, L2-24, L1-18 inch

21 6″ Target Burpees

Option 1	Option 2
Deadlift	1) EMOM for 5 minutes:
5x2 Reps	2 UB High Hang Squat Cleans @ 80%
Score is the total weight lifted	Aim for perfect form
Rest 2-3 minutes
Option 1.1	Option 2.2
Back squat 5x2 Reps	Skills - 15 Minutes Muscle-ups
Work upto 90%	Skill progressions
Rest 2 Minutes

 

Option 3

5 Rounds each for time:

2:30 to complete-

15 Deadlifts L3-60/45kg, L2-45/30kg, L1-30/20kg

L3 - 5 Muscle-ups, L2-Jumping muscle-ups, L1- 5 Pull-ups & 5 Ring dips *Rest the remainder of the 2:00. Score is the total working time.

 

Happy Birthday Ben Bevan, from everyone @ CrossFit Perth. Log into facebooke and click here to wish Ben a Happy Birthday.

Get as far as possible in 20 minutes CF 2012 Tour WOD

30 Hang clean 60/40kg

40 Burpee Box jump 24 inch

50 Kettlebell swing 24/16kg

60 Double-unders

Overhead lunge walk 30m 15/10kg plate

Then: 10 Minutes to find a 3 Rep max Hang snatch

Score is your time for the WOD

  

Option 1	Option 2	Option 3
5 Rounds of:	Gymnastics WOD	8 Rounds of 20 sec work followed by 10 seconds rest
4 Front squats	3 Rounds for quality of	Row
8 Back squats	10 Strict toes 2 Bar	Push-ups
	10 GHD- Hip/back extension
Weighted pull-ups	10 Static Dip	8 Rounds of 20 sec work followed by 10 seconds rest
5x2 Reps		Wallball 20/15ib
Score is the total amount of weight		Double-unders

5 Rounds for time:

5 Deadlift L3-100/70kg, L2-70/50kg, L1-50/30kg

10 Burpee over the bar

Lamp post run

Have a Great Boxing Day!

 

 

 Merry Christmas!

 

The Bear Complex

Complete 5 rounds:

Complete the following cycle 7 times each round:

Power Clean

Front Squat

Push Press

Back Squat

Rack Jerk

Rest 90 seconds between rounds

*Do not drop the weight. Stay connected through the round.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Work up the heaviest weight possible.

Complete as many rounds as possible in 20 minutes of:

5 Rope climb

Run 800m

Rest 90 seconds

5 Dumbell Manmakers to Box step-up on each leg 24 inch L3-2 x20/12.5kg, L2-2x15/10kg, L1-2x10/7.5kg

Run 400m

Rest 90 seconds

5 reps of L3-Bar muscle-ups, L2-Jumping bar muscle-ups, L1-Bar row-Fixed dips

Run 200m

Rest 90 seconds

Battle of London WOD 3

Complete as many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft

40 KB swings Russian L3-32/24kg, L2-28/20kg, L1-24/16kg

30 down-ups

20 pull-ups

100 double unders

 

No Rest Day Today, break your routine this week and hit the 2nd Battle Of London WOD. MWOD Shoulder Prep Skills & Drills Jump & catch the OH

Battle Of London WOD 2 12 Minute time cap.

A) For time

4 rounds of:

7 Shoulder-to-overhead L3-60/40kg, L2-45/30 L1-30/20KG

12 L3-Toes-to-bar, L2-KTE, L1-KHAP

Score = total time or if uncompleted, total reps completed in 12 minutes.

Then, in the remaining time...

B) Establish a 3 rep max hang snatch.

*Weights must progress by at least 2.5kg.

Score = total weight rounded down to the nearest 2.5kg.* Click here to compare your results

Option 1	Option 2
N/A	Overhead squat 5x3 Reps
	Score it the heaviest set of 3 reps
	Rest 2 minutes between each
Option 1.1	Option 2.1
N/A	Skills WOD
	Handstand
	Toes 2 Bar

 

Option 3

Battle of London WOD 1

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 45/30kg

20 box jump overs 24/20"

20 Cleans 60/40kg

20 box jump overs 24/20"

20 Cleans 75/50kg

20 box jump overs 24/20"

As many cleans as possible at 90/60kg

Click here to compare your results

Option 1.0 20 Minutes to find a 1RM Clean & Jerk	Option 2.0 No Wendler strength this week
	follow option 1
Option 1.1	Option 2.1
Strength WOD	Skills WOD
3 Rounds of:	Muscle-ups
1a. 8 Pendlay row - Heavy	Or
1b. 3 Push-press - @ 85%	Free handstand

 

Option 3

Complete as many rounds as possible in 15 minutes of:

Run 400m

Max unbroken L3-Muscle-ups, L2-1-Ring row/Ring dip

Your score is the total number of muscle-ups

Option 1.0	Option 2.0
20 Minutes to find a 1RM Snatch	No Wendler strength this week

 

Option 3

Complete as many rounds and reps as possible in 5 Minutes of:

20m Duck walk 20/15ib ball

40m Farmers walk L3-2x45/32kg, L2-2x28/24kg, L1-2x20/16kg

Complete as many rounds and reps as possible in 5 Minutes of:

5-10-15-20- rep rounds of:

Double-unders

Ball slam L3-10/6kg, L2-8/4kg, L1-6kg

 

Oly lifting 8-9am

Snatch - 80%x1, 85%x1, 80%x1

Clean & Jerk - 80%x1, 85%x1

Back Squat - 85%x2

Option 1	Option 2
Follow option 2 this week	25  Minutes to find a 1 RM deadlift
We are ttapering the lifting in preparation to find your 1 Rep max next week.	Deadlift

 

Option 3

3 Attempts at a PB

500m Row TT

Score is your total time rowing:

Thursdays are Skills & Drills, come in and do a catch-up WOD, todays format or hang out and mobalise
Skills	Active Recovery	METCON
Power the second pull	Swim 20 minutes	3 Rounds for quality of:
Speed under the bar from the second pull	Casual front, back, side stroke	5 Good morning 5 Bent row
		8 GHD Sit-ups
		20 Seconds L-hang

Option 1	Option 2
Follow option 2 this week	Squat clean
We are tapering the lifting in preparation to find your 1 Rep max next week.	3 Reps @ 70%, 2 Reps @ 80% 1 Rep @ 85%, 90%, 95%
	Rest 2-3 Minutes

 

Option 3

2 Rounds each for time :

9 Squat clean L3-85/60kg, L2-60/45kg, L1-45/30kg

15 Burpees

Run 400m Rest 1:1

Run 200m

7 Burpees

5 Squat clean L3-85/60kg, L2-60/45kg, L1-45/30kg

Rest 1:1 Score is the total working time not including the rest

Option 1	Option 2
Follow option 2 this week	15 Minutes to find a 1 Rep max
We are tapering the lifting in preparation to	Press
find your 1 Rep oly lifts next week.	Rest 60-90 seconds
	Push-press + Jerk
	1 Reps @ 60%, 70%, 75%, 80%
	Rest 60-90 seconds

Option 3

Complete as many rounds as possible in 15 minutes of:

15 Wallball L3-20/15ib, L2-15ib/5kg, L1-5/4kg

10 Pull-up L3-C2B, L2-COB, L1-Band COB

5 Shoulder to overhead L3-60/40kg, L2-40/30kg, L1-30/20kg

Option 1	Option 2
Follow option 2 this week	20 mins to find your 1 Rep max Back squat
We are tapering the lifting in preparation to find your 1 Rep max oly next week.
	Power snatch + 1 Overhead squat
	2 Reps @ 60%, 70%, 75%, 80%
	Only progress with weight once you hit perfect form.
	Rest 60-90 seconds

How to work upto your 1 Rep Max

Set	Percentage	Reps	Rest
1	30-50%	5	1-2min
2	50-60%	5	1-2min
3	60-70%	3	2-3min
4	75-87%	1-2	2-3min
5	90-93%	1	3-5min
6	100%+ (PR)	1	3-5min
7	101-105% (PR)	1	X

 

Option 3

Pairs WOD Complete 5 Rounds of 30 seconds work followed by 30 seconds rest

Power snatch L3-70/50kg, L2-60/35kg, L1-40/20kg

Box jump L3-24inch, L2-20inch, L1-16inch

Sprint 15 m

Score is the amount of reps achieved

 

Option 1	Option 2
Power Snatch	Bench press
2 Reps @ 60%, 65%, 70%, 75%, 3x1 Reps @ 80%	7 Reps @ 50% Rest 2 mins 5 reps @ 60% 3 mins
	3 reps @ 70% Rest 4 mins
Power Clean + 1 Jerk	3 Reps @ 80% Rest 4 mins
2 Reps @ 60%, 65%, 70%, 75%, 3X1 Reps @ 80%	3 + reps @ 90%
Rest 90 seconds
Option 3.1	Option 3.2
1a. Front Squat	Muscle-ups
2 Reps @ 60, 70%, 80%, 85%	If you got one this week
3x2 Reps @ 90% Rest 90 seconds	5 x 1 Reps with solid form attempt 1 double
1b. Clean Pull
3 Reps @ 90% (of cln), 4x3 Reps @ 100%	If you are yet to get one work
Rest 2 minutes	on drills and take 5 attempts

METCON

EMOM for 7 Minutes

12 Drop squat clean 20/15kg

Max Toes to bar

Score is the number of Toes to bar Rest 2 minutes then:

EMOM for 7 Minutes

15 Kettlebell swing L3-24/20kg, L2-20/16kg, L1-16/12kg

Max Hand stand push-ups Score is the total amount of HSPU

 

Thursdays are Skills & Drills, come in and do a catch-up WOD, todays format or hang out and mobalise!
Skills	Active recovery	METCON
MWOD	15 Minutes of:	3 Rounds of
15 Mins torso down	Jog 200m	60 seconds accumulated L-hang
	Jog 50m in knee high deep	Bear crawl 20 metres
Choose your own skill!	water	Jog 800m

Happy Birthday Steve Carney, log into facebook and click here to wish Steve a Happy Birthday!

Saturday the 14th is the Christmas tree WOD where we unwrap a bunch of movements for a surprise format. Wrap your fav movement and put it under the tree.

Option 1	Option 2
Jerk	Press
2 Reps @ 70%, 2 Reps @ 80%, 2x2 Reps @ 85%, 2x2 Reps @ 90%	7 Reps @ 50% Rest 2 mins 5 reps @ 60% 3 mins
Rest 90 sec - 2 mins	3 reps @ 70% Rest 4 mins
	3 Reps @ 80% Rest 4 mins
	3 + reps @ 90%
Option 3.1	Option 3.2
Good morning - 4x5 Reps	Who can get a muscle-up???
Rest 90 seconds	Today is your day!
Bent row - 4x3 Reps heavy	Special prize for the first 3
Rest 60 seconds

METCON

In Teams Of 4

Complete as many rounds and reps as possible in 15 minutes of:

Row 43 calories

43 Reps 1 Hand release push-up to burpee

43 Box step-up L3-60/40kg, L2-50/30kg, L1-40/20kg

16 Rope climb

Control is 300m row, team members have that time to accumulate as many reps as possible on each station!

Score is th total amount of reps accumulated

Option 1	Option 2
Power Snatch	Deadlift
1 Reps @ 90 &, 95%, 3 Heavy single	7 Reps @ 50% Rest 2 mins
Rest 2-3 minutes	5 reps @ 60% 3 mins
	3 reps @ 70% Rest 4 mins
Power Clean + Power Jerk	3 Reps @ 80% Rest 4 mins
1 Rep @ 90% & @ 95%, x 3 Heavy single	3 + reps @ 90%
Rest 2-3 minutes
Option 3.1	Option 3.2
1a. Snatch Balance	3 Rounds for quality of:
4x3 Reps @ 70% (of sn)	2 Kip as high as possible from the hang
Rest 90 seconds	1 Lower from the inverted hang
	10 Hollow rock Rest 30 seconds between each

METCON

5 rounds for total reps of:

20 Sec max effort Thrusters L3-45/30, L2-30/20kg, L1-20/10kg

20 Sec max effort Pullups

40 Sec Rest

Thanks to Rudy Nelson

Score is the total amount of reps

Power & Speed	Strength
Snatch	Back Squat
1 Rep @ 90%, 1 Rep @ 95%,  3 x 1 max singles Rest 2-3 mins	3 Reps @ 50% Rest 2 minutes 3 Reps @ 60% Rest 3 minutes
	3 Reps @ 70% Rest 4 minutes
Clean & Jerk	3 Reps @ 80% Rest 4 minutes
1 Rep @ 90%, 1 Rep@ 95%, 3 x 1 max  Rest 2-3 mins	3+ Reps @ 90%
Component Strength	Component Gymnastics
1a. Clean Pull 4x2 Reps @ 105% (of cln)	3 Rounds for quality of:
Rest 90 seconds	10 Strict ring row
1b. Front Squat - 4 x Heavy single	8 GHD situps  6 Kipping push-backs from a strict pull-up
Rest 2 minutes	Rest 30 seconds between each

METCON

Complete as many rounds and reps as possible in 20 minutes of:

30 Double-unders

Run 400m

40 Double-unders

Run 200m

50 Double-unders

Run 100m

Double-unders must be unbroken for L3, each time you break complete 5 Burpee

Happy Birthday Michelle Chaffin, lpg into facebook & click here to wish Shell a happy birthday