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Category Archive for: 'Workout of the Day'

Monday 16 Nov

Warm up:

400m slow run
THEN
e2mins, 5 sets
5 x out of the hole front squats
Try to sit lower than normal and build to a
weight that doesn’t compromise form
50-60%

Strength:

e3mins, 5 sets
5 x speed front squats
lower down over 5 secs, as soon as athlete
hits the bottom they explode as fast as
possible to lockout.

max weight should be between 40-60%

WoD:

team wod, HPU wod 1
400m team run
40 synced sand bag squats 20/10kg
30 synced sand bag lunges
20 synced burpee over sand bag
THEN
Partner stretches, 1 min on each limb
Quads, hammies,

 

Tuesday 17 Nov

Warm up:

stations, 30sec on, 30sec off 3mins at each
400m row, rower has 3mins to complete
Weighted good mornings
Strict weighted Pull ups
strict HSPU
GHD sit ups
to be done slowly, emphasis is technique over
force, speed etc

Strength:

e2mins, 5 sets
6 split jerks, alt feet 50-60%

Same again, moderate weight focus on tech
and foot speed, bowing knees IN after split and
making sure feet are wide enough in split

WoD:

Ankorr
8min ladder
kick sit (both sides = 1)
bear crawl
diamond hand rock press

 

Wednesday 18 Nov

Warm up:

Athlete stance, jumping and landing
Skipping, bounds, driving feet down
moving sideways in athlete position

Strength:

Agility drills
1. moving from tippy toes to take off 10m
2. moving from push up position
3. moving from side start
4. racing from all 3 starts

WoD:

12min amrap in 3s
10m forward bear crawl
10m reverse bear crawl
10m backwards sprint
10m forward sprint

done in a relay style and at 100%

 

Thursday 19 Nov

Warm up:

3 rounds
6 x hollow rock to supermans
6 x hollow rock to supermans on rig
200m run
add bar pul down rnd 2
add kick down and push away from bar rnd 3

Strength:

Pull up progression

WoD:

alt. emom 15mins
1. amrap pull ups, 1 attempt
2. 5 Floor press
3. 5-7 pistols each leg

 

Friday 20 Nov

Warm up:

bear crawl games

Strength:

M/U progression, rings

WoD:

7min ladder
1 ring muscle up
1 side bear crawl (left n Right side)

Monday 9 Nov

Warm up:

Alt 30sec, 3mins
Froggies, iguanas
THEN
alt emom 10mins
30-50sec plank
5-10 Strict pull ups

Strength:

20mins total to find 1rm
Back Squat
Strict Press
Psh press

WoD:

WoD
2minz to find max
Ring Muscle ups
push ups
Air squats
3 min rest between sets

 

Tuesday 10 Nov

Warm up:

200m
running drills
seated arm swing (hammer/punch, posture
Hammie/hip stretch, superman, hug the
world, running in lunge position.
skipping drills

Strength:

Find 1RM 10-12mins on each
Front Squat
Power clean

WoD:

800m run timed
full recovery
400m run timed

 

Wednesday 11 Nov

Warm up:

games

Strength:

Find 1RM, 12 mins
Snatch

WoD:

1min Max Effort
HSPU
Pull ups or Muscle ups

 

Thursday 12 Nov

Warm up:

e30sec 3mins
froggies
explodes
THEN
e2mins 5 sets
deadlift, pause at low hang for 5 sec
squat/power clean

Strength:

Find 1RM, 12mins on each
OH Squat
Squat Clean

WoD:

7mins M.E
H,R burpees

 

Friday 13 Nov

Warm up:

1 lap there and back
bears, rev bears, joeys, Russians, iguanas
THEN
leg stretches 6-7mins

Strength:

Find 1RM, 15mins
CnJ
Dead Lift

WoD:

max double unders 1 attempt
max plank hold

Monday 2 Nov

Warm up:

10,8,6,4,2
explodes
hspu
tehen e2mins
1 x ascending out of hole front squat
1 x decending to hole front squat

Strengh:

Front squats
e2mins, 6 sets
set 1, 5@80%
s2, 3@90%
s3-4, 2@90-95%, 3mins rest between set
s5, 3@90%
s6, 5@85%

Refer to monday 5th Oct

WoD:

21-15-9
s to OH 60/40kg
C2B

 

Tuesday 3 Nov

Warm up:

3 rounds
cylce thru 5 rev hindus, 5 forward hindus
5 russians, 5 joeys
then e2mins 5 sets
deadlift, pause at low hang for 5 sec
squat/power clean x 3

Strengh:

Emom 5 mins
3 TnG power cleans
build up from 75 max
THEN, 2min rest
E90sec 5 rounds
3 Push jerks
build up from 75% to max
THEN, 2min rest
e2mins 5 rounds
3 TnG dead lifts, build from 75% to max

WoD:

e2mins 5 rounds
100 d/u
max ring muscle ups
1min rest between rounds

 

Wednesday 4 Nov

Warm up:

running drills, 7-10mins
THEN
emom 5 rounds
3 sots press, build up weight

Strengh:

e2mins 5 rounds
3 oh squat, build up

WoD:

10min amrap
10 wall balls 12/9kg
10m hs walk
10 kb swings 32/24kg

 

Thursday 5 Nov

Warm up:

e30sec 3mins
froggies
explodes
THEN
e2mins 5 sets
deadlift, pause at low hang for 5 sec
squat/power clean

Strengh:

e3mins 5 rounds
1 squat clean 95-102% 1rm cnj
3 legless rope climbs
6 deficit hspu 20/10kg

WoD:

5 rounds 15min cap
10 dead lifts (use fiinal squat clean weight)
20 TTB

*can not take hands off bar between
deads = 10 more deads

 

Friday 6 Nov

Warm up:

1 lap there and back
bears, rev bears, joeys, Russians, iguanas
THEN
leg stretches 6-7mins

Strengh:

you choose 1rm squat
10mins

WoD:

Paleo tester, 25min cap
3 rounds
9 CnJs 60/40kg
12 BoB
15 KB swings 32/24kg
18 Box Jumps 30/24″
800m run

Monday 26 Oct

Warm up:

5mins toe taps
THEN e2mins 3sets
7-10 strict hspu
5 sots press with kb
THEN 5 sets
1 x 10sec descending/wait in hole/ascend
goblet squat

Strength:

Alt emom 5 rounds
odds – 3 push jerk
evens 5 front squat

no squat racks

WoD:

6 Rounds of
min1, 6 burpee box jump overs 30/24
min2, 9 strict c2b
min3, 12 Thrusters 30/20kg & 15 D/U

Record fails

 

Tuesday 27 Oct

Warm up:

3 rounds
5 strict/weighted pull ups
25 d/u
then e2mins 4 sets
5 ring rows, heels on box thrusting hips up
5 snatch grip push press, 5 oh squats

Strength:

every 3mins, 5 sets
4 ring muscle ups
1 x snatch balance + 1 OH Squat

WoD:

e2mins 5 rounds
3 snatch 70/45kg
30 double unders
max ring muscle ups
1 min rest between rounds

record muscle ups

Wednesday 28 Oct

Warm up:

10-8-6-4-2
explodes and squat holds (hold for secs)
THEN, e2mins 5sets
1 x bounce in the hole back squat
6m hs walk with a turn around at 3m
or 6m walk/6 wall walks

Strength:

e2mins 5 rounds
3 back squat @80-90%

Try to use last mondays 2rep weight if possible

WoD:

7min amrap
3 Hang cleans 90/55kg
9 hspu
18 explodes

 

Thursday 29 Oct

Warm up:

e30sec 3mins
froggies
explodes
THEN
e2mins 5 sets
deadlift, pause at low hang for 5 sec
squat/power clean

Strength:

e3mins 5 rounds
1 squat clean 95-102% 1rm cnj
3 legless rope climbs
6 deficit hspu 20/10kg

WoD:

5 rounds 15min cap
10 dead lifts (use fiinal squat clean weight)
20 TTB

*can not take hands off bar between
deads = 10 more deads

 

30 October Oct

Warm up:

alt emom 6mins
odds – head stand holds or practise popping up
to hs from head stand hold
evens – 20 froggies
THEN, e2mins 4 sets
3 thrusters, build up weight

Strength:

10mins find 1rm strict press & 1rm push press

WoD:

One of the girls

Last Intake for 2015

OCT

CrossFit Rotorua’s last intake for 2015 is this Saturday, 14 Nov 7.30am, come in to get in the best condition of your life.

Sign up with a friend and they pay half price.

Get in touch and see you there

gaz

Massive Congrats and all the best to Coach Gaz as he represents CrossFit Rotorua and the rohe at the annual ‘Battle of the Fittest’ Comp!

For those not too familiar with the whole BOF process, it entails 4 gruelling Work Outs which are then ranked against the rest of New Zealand. Your final placing determines entry to the final stage held in Auckland at this years Big Boy Toys Event.

Gaz was good enough to finish in the top 10 coming 8th overall in NZ, giving him automatic qualification, a feat we are very proud of.

Heres a little background info for the man of the moment

Name: Gareth Cossey

D.O.B: 30 Sep, 1989

Height: 175cm

Weight: 83kg

Iwi: Ngati Kahungunu

Hometown: Whakatane

Hobbies: In between work, coaching and training Gaz likes to enjoy time with his family, Partner Amy and son’s Cohen and Baby Hudson.

Favourites:

Food: KFC.

Training food: Bacon and eggs

Athlete: Tana Umaga, for CrossFit Rich Froning

Movement: Oh Squat, Worse movement: KB swings

Music: Anything fast.

CrossFit Numbers:

Snatch – 100kg

Clean n Jerk – 125kg

Back Squat – 165kg

Front Squat – 140kg

OH Squat – 130kg

Dead Lift – 185kg

Advice/Wise words: Dont give up on your dreams. Train hard

ABOUT:

Gaz is a very humble, determined and focused family man. Always one to offer a hand and assistance when ever needed. He grew up in Whakatane excelling in all things he was involved in, more significantly Rugby and Touch. A talented individual on the field saw him represent various BOP age grade teams, however a shift of priorities resulted in a focus for him to provide for his family. CrossFit was a means for him to stay in top shape, however being who he is he would again excel at this.

If anyone has ever had the pleasure of training with Gaz they would have experienced his no nonesense approach and the mindset and dicipline required to compete at such a level.

We wish you all the best Gaz, go hard and remember Finish Strong, Rest Later!

If you want to see who our man is up against take a look here

http://botf.crossfitauckland.com/team/

 

#CFRalldaybeh!

19th Oct, Monday:

Warm up:

alt e30sec 2mins
half hindus
explodes
then
e2mins 4 sets
3-5 strict/weighted pull ups
6-10 kick sits

Strength:

Ring muscle up tech

WoD:

Alt emom 5 rounds
min 1 = 3 ring m/u
min 2 = 2 back squat @90-95%
min 3 = 100m sprint, walk back

*refer to wednesdays back squats

 

20th Oct, Tuesday:

Warm up:

alt e30sec 2mins
froggies
bear crawls all directions
then
5-5-3-3-2-2 strict shoulder press
build up

Strength:

e90sec 4 sets
3 x sots press build up
then
e2mins 4 sets
1 x snatch grip push press +
3 x oh squat with 2 sec pause at bottom

WoD:

20min amrap
20 hang snatch 40/30kg
20 Burpee box jumps 24/20″
20 pull ups

 

21st Oct, Wednesday:

Warm up:

alt e30sec 2mins
joeys all directions
iguanas
THEN
e2mins 5 rounds
1 xout of hole front squat + 10 sec decent
7-10 kipping hspu

Strength:

5-3-2-2-2 front squats
build upto 2 heavy f.sqts

WoD:

8min amrap
50 cal row
50m yok carry 100/60kg
max deficit hspu 20/10kg

 

22nd Oct, Thursday:

Warm up:

e30sec 2mins
motor hands cobras each direction
russian walks
THEN
e2mins 6 sets
1 x snatch balance build up

Strength:

emom 5 sets
3 x tng power cleans
THEN
emom 5 sets
1 x squat clean

build up

WoD:

5 rounds 20min cap
15 hang squat cleans 60/40kg
30 push ups over bar

 

23 Oct, Friday:

Warm up:

alt emom 6mins
odds – 5-10m hs walk or wall walks
evens – 1 x out of the hole front squat
THEN, alt emom 6mins
5 strict press
5 strict ring dips

Strength:

Your pick strength: 10mins work on
1rm
Back squat
front squat
Over head squat

Then

5 x 3 bench press, build to heavy
touch chest each rep

WoD:

max unbroken reps for time, 3min rounds
3 x 2min round of each movement
C2B
HSPU deficit
weighted pistols 24/16kg
once you break reps or rest for more then 3sec
you go for a 25m sprint at 100%

accumulate total of each

12 Oct, Monday:

Warm up:

e2mins 5 rounds
1 x out of the hole front squat
7-10 strict hspu
then
3 x 3 strict shoulder press
build up

Strength:

8mins find 2rm thruster

WoD:

For time 15min cap
50 deadlifts @80% of thruster
40 TTB
30 Burpee over bars
20 cleans
10 Thrusters

 

13Oct, Tues

Warm up:

e3mins 4 rounds
front squats
3 x 5 sec decends, 5 sec pause, 5 sec ascend
build up weight
8-12 ghd sit ups
25 double unders,

Strength:

Front squats
e2mins, 6 sets
set 1, 5@80%
s2, 3@90%
s3-4, 2@90-95%, 3mins rest between set
s5, 3@90%
s6, 5@85%

go heavier than last monday

WoD:

7min partner amrap, ladder
1 push press 60/40kg, 1 burpee over bar
2 push press, 2 b.o.b and so on

partner must hold in a prone position for
reps to count
Burpees are 2 feet take off, 2 feet land

 

14Oct, Wednesday

Warm up:

e2mins 3 rounds
10 x air squats
5 x sots press with snatch grip from back
THEN
e2mins 3 rounds
1 x snatch balance + 3 ohs build to 60-70%

Strength:

in 7mins find 2rm back squat
then max reps @85,70, 60%
no more than 2 sec between reps,

beginners complete 5 back squats and
practise 3 x slow ohs with bar or stick only

WoD:

team wod, 4 rounds
10 team synced burpee hand tags to start.
team 400m farmer carry
2-4 people per team must carry 2 kb each,
except for one person that carries 1kb.
KB can not be dropped BUT can be passed
around to share the load
10 burpee penalty added per drop between
each round 32/24kg

 

15 Oct, Thursday:

Warm up:

e2mins 3 rounds
3 x snatch grip push press
3 x ohs 3 sec pause at bottom
then emom 6 sets
pause snatch positions, 3 sec at each
pause at high hang, pause at low hang below
knee then snatch

Strength:

8mins find 1rm snatch

beginners work on power snatch and lower
down to ohs

WoD:

for time
10 snatches 60/40kg, 2 bar muscle ups
8 snatches, 4 bar m/u
6 snatches, 6 bar m/u
4 snatchs, 8 bar m/u
2 snatches, 10 bar m/u

snatches must be full squat snatch

 

16 Oct, Friday:

Warm up:

alt emom 6mins
odds – 5-10m hs walk or wall walks
evens – 1 x out of the hole front squat
THEN, alt emom 6mins
5 strict press
5 strict ring dips

Strength:

20mins to find 1 rm jerk and
1rm front squat

WoD:

9min amrap
30 d/u
15 wall balls 9/6kg

on every 3rd round the numbers double, so
60 d/u
30 wall balls then back to normal

5th Oct, Monday:

Warm up:

e3mins 4 rounds
front squats
3 x 5 sec decends, 5 sec pause, 5 sec ascend
100m run, walk back
build up the weight per set
build up run per set also 60,70,80,90%

Strength:

Front squats
e2mins, 6 sets
set 1, 5@80%
s2, 3@90%
s3-4, 2@90-95%, 3mins rest between set
s5, 3@90%
s6, 5@85%

Refer to monday 24 August

WoD:

1 x 3 min round of each
400m run, max hspu
1min rest
400m run, max c2b
1 min rest
400m run, max plate HR push ups 25/15kg
push ups with hands on top of plates

 

th Oct, Tuesday:

Warm up:

3 rounds e90sec
7-10 strict hspu/wall walks etc
5 strict kb press
then emom 5 sets
1 x hi hang power clean, 3 sec pause
1 x low hang power clean, 3 sec pause
lift in 50, 55,60,65,70% per set

Strength:

emom 5 sets
2 x push jerk + 1 x split jerk build to failure
THEN 1 min rest
emom 5 sets
3 x TnG power cleans

WoD:

12min amrap
1 x clean and jerk 100/70kg
3 ring muscle ups
6 pistols each leg
12 push ups over bar
24 d/u

 

7th Oct, Wednesday:

Warm up:

e2mins 3 rounds
10 back squats then with same weight
5 snatch grip strict press while in the hole
THEN
e2mins 3 rounds
1 x snatch balance + 3 ohs build to 50%

Strength:
e2mins 5 sets
2 x back squat + 1 x snatch balance
work upto heavy

beginners complete 5 back squats and
practise 3 x slow ohs with bar or stick only

WoD:

for time 20min cap
1km row
800m sand bag run 20/10kg
400m oh plate run 25/15kg
200m farmer carry 32/24kg each arm

 

8th Oct, Thursday:

Warm up:

Alt emom 12 rounds
odds 1xout of hole f.squat + 2 front squat
evens 5 box jumps + 15sec accum L-Sit hold

Strength:

e3mins 5 sets
1 x squat clean + 2 x front squats
work upto heavy
beginners may do 1 x power clean + 3 f squats
no heavier than 40/30kg

WoD:

for time
20 s2oh 60/40kg, 5 HR burpees
15 s2oh 70/50kg, 10 HR Burpees
10 s2oh 80/55kg, 15 HR burpees
5 s2oh 90/60kg, 20 HR burpees

 

9th Oct, Friday:

Warm up:

e2mins 4 sets
5 x romanian dead lifts
3 x kb pick ups each leg
THEN
e2mins 3 rounds
6 x ghd back extensions
banded side walks

Strength:

10mins find 1 rm deadlift

beginners do 3 x 5 deadlifts

WoD:

Dirty Diane 15-12-9
deadlift 130/90kg
deficit hspu 20/10kg plate

 

 

28th Sep, Monday:

Strength:

e3mins 5 sets
1 x snatch balance + 3 OH squats
3 sec pause at the bottom
build to heavy from 60%

beginners work on OH squat x 6-8

WoD:

4 rounds, 12 min cap
12 push press 60/40kg
200m sand bag run 20/10kg
if complete under cap max pistols 20/16 kg

 

29th Sep, Tuesday:

Strength:

e2mins 6 sets
positional Hang squat cleans
Pause for 2 secs at hi hang dip
pause for 2 sec at below knee then sqt clean
full squat clean 60-85%

beginners may power clean first then squat

WoD:

15min amrap
3 squat cleans 100/70kg
6 bar muscle ups
12 kb swings 32/24kg
24 D/U

 

30th Sep, Wednesday:

Strength:

10mins find 1rm split Jerk

beginners complete 5×5 light weight split jerks
concentrate more on split

WoD:

ankorr partners, 5 rounds
sprint nancy sprint
15 ohs 60/40kg
25m sprint ankorr partner sprint

 

1st Oct, Thursday:

Strength:

e2mins 5 sets
5 deficit dead lifts @ 70-87%
3 x legless rope climbs
beginners concentrate on normal deads and
no heavier than 60/40kg
and getting off the floor rope climb

WoD:

21-15-9      7min cap
Snatch 50/35kg
burpee over bar, 2 feet take off, 2 feet land

2nd Oct, Friday:

Strength:

10mins find 1 rm oh squat

WoD:

15.4 retest
8min AMRAP
3 HSPU, 3 Cleans 84/56kg
6 HSPU, 3 cleans
9 HSPU, 3 cleans
12 HSPU, 6 cleans
15 HSPU, 6 cleans
18 HSPU, 6 cleans
21 HSPU, 9 cleans and so on