Saturday, 30 March 2019


Happy Birthday 40th Ese 


8am 
5 x E4MOM
20/15 cal row  
15 TTB 
12 S HSPU 
rest as needed 
9am 
Ese big 40 
40 syncro burpees 
40 power snatch 
40 syncro burpees 
40 clean and jerks 
40 syncro burpees 
10am 
Snatch high pull + power snatch 
6 x 1 
High hang snatch + hang snatch + snatch 
5 x 1 
pendlay row 
5 x 3 

Friday, 29 March 2019

Hortman 
45 min AMRAP 
800m run 
80 squats 
8 muscle ups 

Thursday, 28 March 2019

Bar muscle ups 
1 - Box drill 
2 - Jumping drill 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM 
min 1 - Prone Rows 
min 2 - DB OH hold 
min 3 - Turkish get ups 
min 4 - Chin over bar hold 

Wednesday, 27 March 2019

Bench Press 
5 x 5 @80%
4 rounds 
2 mins row 
2 min kb swings 
2 mins rest

Extras 
Endurance 
bike 
4 min standing damper 10 
5 x 30 sec stand, 30 sec seated 
60-65 rpm, 95-100 rpm 
4 min spin 80-85 rpm damper 1 
4 x 1min  seated, 1 min stand 
80-90 rpm, 60-65rpm 
4 min spin 75-85 rpm damper 1 
4 min x 1 min standing, 1 min seated 
60-65 rpm, 95-100 rpm 
4 min spin 75-85 rpm damper 1 
5 x 30 sec stand, 30 sec seated 
60-65 rpm, 95-100 rpm 
Strength 
4 rounds (super set)
6 banded SA KB lunges e/s 
5 weighted chin ups 
rest as needed after each round 
4 rounds 
5 weighted ring dips 
15 Banded glute bridges tempo slow 
rest as needed after each set 

Tuesday, 26 March 2019

Deadlift 
5 x 5 @80%
4 rounds 
25 push press 
15 burpees over bar 
25 abmat sit ups

Monday, 25 March 2019

🙌

MASSIVE WELL DONE to everyone that has taken part in this years Open, it has been
so good to watch how you have approached the work outs and for so many of you
getting PB's.

From your 1st strict HSPU, Bar muscle ups, pull ups, CTB but to then go on and hit
several more reps and not give up.

Some of you have also managed to hit some personal best in repeats of 19.2 and
beating previous years scores along with hitting personal bests in the clean.

All of this has been down to YOUR hard work and all I can do is point you in the right
direction.

Lets move on from this and focus on your next challenge and also build towards
October when the new season Open starts again, and get more of you going RX
and mastering movements that held you back this time round.


Front Squat 
5 x 5 @ 80% 1RM 
4 rounds 
1 min du 
1 min Ski erg 
1 min power snatch 
rest 3 mins 

Friday, 22 March 2019

Last one, give it everything 

Back on focus from next week, for your next challenge 

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
M 43 kg
F 29 kg

Time cap: 20 minutes

Thursday, 21 March 2019

Bar muscle ups 
1 - Box drill 
2 - Jumping drill 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM 
min 1 - Bike erg 
min 2 - Ring rows 
min 3 - HS Walk / shoulder taps 
min 4 - Bicep curls 
min 5 - Ring support hold 

Wednesday, 20 March 2019

Partner WOD 
30 min AMRAP 
9 Bar Muscle ups 
6 Power snatch 
50 shoulder taps 
Power Snatch 
5 x 3 @80-90% 1RM 

Tuesday, 19 March 2019

4 x E6MOM 
500m row 
20 lateral burpee over P bars 
10 Dball cleans 
rest remaining time 
Back Squat 
Tempo ( 4 0 0 ) 
3 x 10 
3 x 10 Nordic Ham curls with partner 

Monday, 18 March 2019

19.4 Redo 
- makes sure if you do Redo, you give it everything and approach differently 
- warm up and make sure your body is warm and ready to go 

or

5 min AMRAP 
50 double unders 
5 squat snatch @70% 1RM or less 
rest 5 min 
5 min AMRAP 
40 double unders 
3 squat snatch @80% or less 
rest 5 min 
5 min AMRAP 
30 double unders 
1 squat snatch @90% or less

Lets start correcting issues from Open and moving forward to next challenge 

Friday, 15 March 2019

Rx - 55yrs 
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
Men snatch 43 kg
Women snatch 29 kg
Men 55+ snatch 29 kg / CTB
Women snatch 20kg / CTB
SCALED 
Men snatch 29 kg, may step over bar on the burpees/ PULL UPS 
Women snatch 20 kg, may step over bar on the burpees/ PULL UPS 

Time cap: 12 minutes

Thursday, 14 March 2019

Ring or Bar Muscle ups 
work through progressions 
20 min EMOM 
min 1 - Bottom up presses 
min 2 - bicep curl 
min 3 - HS hold 
min 4 - TTB 

Wednesday, 13 March 2019


4 rounds 
30 wall ball 
100 du 
10 c & j 
rest 3 mins 
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Tuesday, 12 March 2019

3 position Snatch 
high hang + hang + low hang 
5 sets ( 1+1+1 )
Back Squat 
5 x 5 tempo squat (4 0 0)
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Monday, 11 March 2019


19.3 Redo

or

3 x E6MOM
20/15 cal row
AMRAP
5 HSPU
10 Pistols
10 CTB
5 min work, rest 1 min

3 rounds
10 hollow rocks
10 v ups
10 v tucks
10 sec hollow hold
1 min rest

Friday, 8 March 2019

For time:
60m dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
60m handstand walk

M 22.5kg. dumbbell / 24-in. box
W 15kg. dumbbell / 20-in. box
Time cap: 10 minutes

Thursday, 7 March 2019

Skill - Ring muscle ups 
1 - Banded transition 
2 - strict muscle ups 
3 - kipping 
4 - volume 
20 min EMOM 
min 1 - ski erg 
min 2 - bicep curl 
min 3 - bike 
min 4 - L sit hold 
min 5 - row 

Wednesday, 6 March 2019

Complex 
3 power snatch 
3 OH Squats 
WOD - Isabel 
30 x snatch 
3 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 
1 min rest 

Tuesday, 5 March 2019

Cindy (retest)
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Monday, 4 March 2019

you choose 
19.2 redo 
or 
Clean and jerk complex 
3 power cleans 
3 front squats 
3 power jerks 
no fails 
retest 
Elizabeth 
21 - 15 - 9 
power cleans 
ring dips 

Friday, 1 March 2019

Prep for 19.2 
Some small tips to help prep for 19.2 
Shoulder opener 
- use medball behind shoulders, grab a 5kg plate and lower over head 
- mobilise forearms after thursdays peg board and ring muscle ups 
- sit on bum, place hands behind you, begin to move bum forward until you feel a stretch in your arms and shoulders 
hip opener 
- couch stretch - use a wall place one knee into the corner of the wall, bring the other foot forward into a lunge position, keeping hands on floor push your hips away from wall. 
- similar position for quad stretch bring your shoulders up to the wall 
Calf 
- use a foam roller or barbell and roll out your calfs 
- using a wall or post place your foot into the corner and bend your knee towards post 

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 
  25 toes-to-bars
  50 double-unders
  13 squat cleans, increase weight
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, increase weight
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, increase weight 
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, increase weight
Stop at 20 minutes.

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...