Air Force WOD

Linear Progressions

Back Squat or Deadlift 5-5-5-5-5

If your making good gains on one stick with it. Once you start to plateau we will re-set your numbers.

3 Max sets Pull ups on rings or Rows on rings

“Air Force WOD”

For time
20 Thruster 40/30k
20 Push Press
20 Overhead Squat
20 Front Squat
Every minute drop the bar and do 4 burpees


CrossFit Open 2015 Begins

Today The CrossFit Games 2015 begins. 15.1 will have been announced overnight and some of you will of woken and jumped on your computer to find out what has been posted. Some like me have woken in the night and got onto their computers. It’s usually posted about 1-2am depending on Pacific Mean Time. I know this because I sat up last year until 1am expecting the workout to be announced… To my dismay the clocks had moved in California!!

OK so you were expecting a workout. Your going to get one. Hopefully the most challenging and rewarding one you can imagine.

For time, For reps, For load, FOR A PLACE ON THE LEADERBOARD……. 15.1


Next: 15.1 Review


CrossFit Open Preparation Day

Open Preparation Day

The first workout of the 2015 CrossFit Open will be announced this evening at 5pm Pacific time.  Unfortunately for us that equates to 2am on Friday morning but for any night owls you can catch the live announcement at

For the duration of the open season, each workout will be programmed for everybody in the Friday class.  You will also have the option to do the workout in the Monday class if you missed your chance on Friday.  Scores must be submitted AND VERIFIED by late Monday evening so if you hit the WOD on Monday evening be sure to input your scores straight away.  We won’t be staying up until 1am to verify scores!



This will be done with main emphasis on movement. Thrusters can be made a lot easier with a few tweaks.

Muscle ups/Pull ups/Toes to bar practice – Use this as a chance to improve movements you are having trouble with. Ask questions and let us coach you towards your goals faster.

6 minute amrap:

10 Burpees
10 Box Jumps 30/24
10 Swings 32/20

rest 2 mins

6 minute amrap:

6 Burpees
6 Box Jumps 30/24
6 Swings 32/20

Feel free to use this session as a mobilisation and preparation day for tomorrow.



The Open is Coming


The biggest event in a CrossFitter’s calendar is now only 2 days away!  If you are entered for the CrossFit Open take the opportunity to deload before hitting 15.1 in Friday’s class.  Focus on quality of movement and getting some coaching on movements which you struggle with and are likely to come up.

You are not going to make any significant fitness gains before Friday so approach the metcons sensibly, get a good stimulus but don’t smash yourself to pieces.  Check with your coach for scaling options if you are tapering down towards Friday.

If you have any niggles or tight spots use the next two days to really hit them – there are foam rollers, lacrosse balls and plenty of bands at the box.  Ask your coach for help if you need any assistance with mobility exercises.

In addition, get plenty of rest, make sure you are keeping well hydrated and try to eat clean unprocessed food.  Marginal gains – every little helps!

Approaching the Open workouts is slightly different to a normal training session.  There are strategies that can help you achieve your best score.  See coach Scott for advice once 15.1 has been released.

Watch how measured Scott is with Amanda – this was one of last year’s master’s qualifiers.


Push Press


Warm up two sets then build to a heavy 2 reps.

Bent Over Rows


Maintain strict no torso movement. Slow up slow down.

12 minute amrap:

5 Power Cleans 65/42.5k
10 Toes to bar
15 Wall Balls 9/6k


Front Squats

Front Squats or Overhead Squats

10-8-6-4-2 reps ascending weight for front squats
3-3-2-2-1-1 reps bulding to a heavy single on OHS
If your doing front squats because your mobility is not good enough to OHS mobilise your OHS between sets.

Sets of Strict Ring Rows between sets. Pull to mid torso to simulate muscle ups.

20 minute EMOM: (every minute on the minute)

8 touch n go Squat Cleans – odd minutes
10 Ring Dips – even minutes

Finisher: max pull ups in 1 minute


Power Clean

Power Cleans

Build to a 3RM then build to a 1RM

Strip bar to 75% of your 1RM and finish with max touch n go reps.

3 sets of Max Ring Push ups / Push ups / Box Push ups

3 rounds for time:

7 Muscle ups
14 Burpees
21 Wall Balls

Tabata Core Holds


Split Jerk and a Chipper

Split Jerk

Technical drills – Knee touch press
Split to split
Split jerk

Beginners – 3-3-3-3-3 Technical practice

Advanced – 2-2-2-1-1-1-1 Max out for a single.

Strict Chest to Bar Pull ups – 3 sets supersetted with Core hold 30 seconds

For time:

100 Double Unders
80 Mountain Climbers
60 Sit Ups
40 Swings 32/20k
20 Over box Jumps

Finisher: OHS mobility


Back Squat or Deadlift. I choose

Linear Progressions

Back Squat or Deadlifts 5-5-5-5-5

If you achieved 5×5 sets last time of perfect reps move up 2.5k today.

KB rows 10-10-10


For time:

200m Run
5 Ground to Overhead 50/30k
200m Run
10 Ground to Overhead 50/30k
200m Run
15 Ground to Overhead 50/30k


Bodyweight Friday

Ring Dips – 5 x Max sets

Supersetted with

Strict Chest to bar Pull ups

Scale to push ups, pull ups ring rows as needed. Make it hard enough to you that 10 reps is a push.

5 rounds for time:

10 Toes to bar / Knee Raises
15 Wall Balls
20 Push ups
25 Sit Ups

Finisher – Pull up progressions


Back Squat &

Back Squat or Deadlift 5-5-5-5-5 – Linear progressions

5 rounds for time:

12 Hang Power Clean & Jerk 50k/30
9 Thrusters 50k/30
6 Power Snatch 50k/30

Fnisher: 3 rounds: 15 Tommies / 30 sec Superman hold

Finisher 2: 50 Burpees for time … winner gets a creme egg 🙂