WOD 2018-06-28T09:38:33+00:00

Jack And Cindy

Vertical pressing and pulling today. Then we drag out all the toys and have some fun with bits of Jack and Cindy.


Shoulder Press/Weighted Pull Up

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset press/pull up


” Jack and Cindy “

” Cindy “


5 Pull Up

10 Push Up

15 Squat

Rest 2 min

” Jack “


10 Push Press (50/35)

10 KB Swing (24/16)

10 Box Jump


Clean Tech. Then Gwen. Like Grace but we don’t have the luxury of singles, or even touch and go bigger sets. We aim to do each round unbroken and select a ‘resting’ place either overhead, the front rack or the hang position. ‘Barbell cycling’ is unique to CrossFit and a skill we can develop closer to Open time, but practise your cycling during the warm up. The benefit of a strength training workout like this is you learn your upper limits and test your technique. Weightlifting. Its just awesome.


E 2 M 5 R

1 CG DL + 1 HPC + 1 HSC + FS + PJ


**Aim to keep the bar off the ground


” Gwen ”

15-12-9 reps of

Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

El Camino

Consistency. Its not only about turning up every day. Consistency involves replication of movement that requires constant practise of positions. Take the intensity out of your movement by removing load and speed, and engrain the patterns regularly so you brain and body have a seamless flow of info going both ways. Practise makes perfect. But turn up every day as well. Be consistent. Then own your wods.


Deadlift/Bench Press

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset deadlift/bench


” El Camino “

20-18-16-14-12-10-8-6-4 reps of

Alt DB Snatch (22.5/15 kg )

1-2-3-4-5-6-7-8-9-10 reps of


*10 m OH Lunge between snatches and burpees.

**Alternate arms on lunge.

2014 Regional Masters Events 3

‘Nastics Day sees us near the end of our Handstand/ Toes to bar block and our shapes should be gaining more consistency . Practise these movements every time you come in to the gym, but to be a good gymnast is to pay good attention to your mobility. What is your position of restriction and what can you do to fix it? This is the growth mindset that will have you beasting it come summertime.



Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

*work for 30 secs/rest for 30 secs


” 2014 Regional Masters Events 3 ”

50 Cal Row


50 Double Under

3 Rounds

CAP 15


Intensity is the key to improving fitness, not volume. Games athletes need more volume, the rest of us don’t. Keep intensity high.”
– Pat Sherwood

Over the next 3 weeks we back off the volume and build to something resembling a PB or close in our power lifts. But the ‘Intensity’ Pat refers to is preserving the stimulus the wod has been designed to achieve. Intensity in our quest to go heavy in a one rep max requires absolute focus and concentration when pushing close to our limits. This ‘focus’ uses a ton of energy in the same way a race car driver is exhausted after a race yet he stays seated and drives using just feet and hands. The mental energy employed is draining and the heavy lifts and short workouts need 100% concentration and are no different. Just ask coach Donny. He’ll gladly advise.


Back Squat

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)


” Slipknot ”


Power Snatch (50/35)

EMOM: 10 Wall Ball (9/6)

*start with wall ball