WARM UP: 15 MIN
Strict Press
1 RM Strict Press
3 X 3 : AHAP
Push Press
1 RM Push Press
3 X 3 : AHAP

STRENGTH
Overhead Squat
1 RM Overhead Squat
5 X 3 : 70% (Increase By 2.5-5kg From

METCON:
Barbara
5 Rounds, record lowest time: 
20 Pull-ups 
30 Push-ups 
40 Sit-ups 
50 Squats

WARM UP: 15 MIN
Complete 2 sets of 10 reps on each:
Fin Push Ups
Trap 3 Raises
Dorsal Push Ups
Retracted Hangs

STRENGTH - 30MIN
Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s
Ring Routine 2
L sit x 5s 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
Inv Hang x 5s 
German Hang x 5s 
Front Lever x 5s
Routine 3 - Paralletes
Lsit x 5s 
Sh Stand x 5s 
Push Up x 2 
L sit x 5s 
Move to a bar and complete 5s on each 
German Hang 
Retracted Hang

METCON: 10MIN
100 Meter Sprint
100 meter sprint for time
Complete 5 x 100m Sprint. Enter your best result

WARM UP: 15 MIN
4 X 2 : Heaviest Tall Snatches
Pull high and get under quick
4 X 2 : Heaviest

SOTS Press
Press the bar from front or back rack while squatting
4 X 3 : Heaviest
Perform as A and B. Perform 2 x TS followed directly by 3xSOTS

STRENGTH
Hang Snatch
1 RM Hang Snatch
5 X 3 : 70%
Hang Clean
1 RM Hang Clean
5 X 3 : 70%

METCON:
Games WOD 2015 'The Sandwich'
80 Cal Row 
40 Shoulder to Overhead @60/40kg 
80 Deadlifts @60/40kg

COOL DOWN:
wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps

WARM UP: 15 MIN
1a. Passive Active Hangs
1b. Scap Push Ups 2x 10
2a. Fin Push ups+Dorsal Push Ups
2b. Hanging Leg Raises 2 x 10

STRENGTH:
Back Squat
1 RM Back Squat
4 X 8 : 70%+ 2.5-5kg From 06/07/2015
Planche
work on planche or planche leans for 15-20s after every set of back squats

METCON: 15MIN CUTOFF
Games WOD 2015 - 'Double Hanger'
3 Rounds of: 
100 x Double Unders 
7 x Hang Power Clean and Jerk @60/40kg

WARM UP: 15 MIN
Strict Press
1 RM Strict Press
3 X 3 : AHAP
Push Press
1 RM Push Press
3 X 3 : AHAP

STRENGTH
Overhead Squat
1 RM Overhead Squat
5 X 3 : 70% (Increase By 2.5-5kg From last week)

METCON:
Annie
50-40-30-20-10 Reps for time: 
Double-unders 
Sit-ups

WARM UP: 15 MIN
Complete 2 sets of 10 reps on each:
Fin Push Ups
Trap 3 Raises
Dorsal Push Ups
Retracted Hangs
2 X MUSCLE UPS 2 X DIP 5S X L SIT 5S X SHOULDER STAND 
5S X INV HANG 5S X BACK LEVER 5S X FRONT LEVER

STRENGTH - 30MIN
Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s
Ring Routine 2
L sit x 5s 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
Inv Hang x 5s 
German Hang x 5s 
Front Lever x 5s
Routine 3 - Paralletes
Lsit x 5s 
Sh Stand x 5s 
Push Up x 2 
L sit x 5s 
Move to a bar and complete 5s on each 
German Hang 
Retracted Hang

METCON: 10MIN
Skippy
Complete as many DUs as possible in 10min. Every Stop complete 
5 Push Ups 
You can scale to skips - final score will be divided by 3 

Targets: 
DUs >200 
Singles>1000 

if targets are not met, you must complete a 400m Run

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses#mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo#olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing#benchmarking   #idoportalmethod  #running #bodyweight #strength

WARM UP
4 X 2 : Heaviest Tall Snatches
Pull high and get under quick
4 X 2 : Heaviest
SOTS Press
Press the bar from front or back rack while squatting
4 X 3 : Heaviest
Perform as A and B. Perform 2 x TS followed directly by 3xSOTS


STRENGTH
Hang Snatch
1 RM Hang Snatch
5 X 3 : 70%
Hang Clean
1 RM Hang Clean
5 X 3 : 70%

METCON:
Fight Gone Bad
3 Rounds for Total Score (reps + calories): 
Wallball Shots (20#/14#) for reps 
Sumo Deadlift High Pull (75#55#) for reps 
Box Jumps (20") for reps 
Push Press (75#/55#) for reps 
Row for calories 

Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

COOL DOWN:
wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam  #stopmakingexcuses#mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo#olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing#benchmarking   #idoportalmethod  #running #bodyweight #strength

WARM UP:
1a. Passive Active Hangs
1b. Scap Push Ups 2x 10
2a. Fin Push ups+Dorsal Push Ups
2b. Hanging Leg Raises 2 x 10

STRENGTH:
Back Squat 4 X 8 : 70%+ 2.5-5kg From 06/07/2015
Planche - work on planche or planche leans for 15-20s after every set of back squats

METCON: 
Buy in: 400 Meter Run
'Pull-Push'
Complete 50 x Strict Pull ups for time. 
Every time you stop and get off the bar, complete as many push ups to match the number of pull ups 
End result - 50 pullups, 50 push ups 
Scale to 100 Ring Rows and knee push ups
Buy Out: 400 Meter Run

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam#stopmakingexcuses #mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play#adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates#testing #benchmarking   #idoportalmethod  #running #bodyweight #strength

WARM UP: 15 MIN
Complete 3 x 10m of:
Circle Walks
Squat Walks
Lizard Crawl

SKILL:
Front Body Line Hold 3 x 30s (5s Tension/5s Relax)
HSPU S.A.F (Strict as F**k) 5 x 3
Leg Lifts 3x 10
Straddle Good morning 3 x 10

STRENGTH
Straddle L Sit 3 x 15s
Kick Ups/ Free Standing Work x Rest of the Time


#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses#mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree  #saynotoinjuries   #fun   #play #adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing#benchmarking   #idoportalmethod  #running #bodyweight #strength

WARM UP: 15 MIN
Strict Press
1 RM Strict Press
3 X 3 : AHAP
Push Press
1 RM Push Press
3 X 3 : AHAP

STRENGTH
Overhead Squat
1 RM Overhead Squat
5 X 6 : 50%

METCON: 15 MIN
Baseline
Complete for Time: 
500m Row 
40 Squats 
30 Sit Ups 
20 Push Ups 
10 Pull Ups
Burpees X 50
50 reps or 5 min whatever comes first
complete 5 min or 50 burpees whichever comes first!

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses#mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo#olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing#benchmarking   #idoportalmethod  #running #bodyweight #strength