WOD

Tuesday 6/2/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds 30 On 15 Off

1-2 Row

3-4 Strict Press

5-6 Gymnastics Bear Crawl

7-8 Burpee Broadjump

Scaped Jacked x 2 rounds

Strength

Push Press (8,6,4,3,3,M.E)

Every 2 Minutes For 6 Rounds:

Push Press:

1 x 8 @75%

1 x 6 @77.5%

1 x 4 @80%

2 x 3 @85%+

1 x AMAP @75% (As Many As Possible):

Conditioning

Metcon (Time)

3 Rounds For Time:

10 x Overhead Barbell Forward Lunges @60/40kg

15 x Burpee Box Jump Overs @24′/20′

20 x Push Press @60/40kg

Run 200m

Scaling: reduce weight of Barbell


Monday 5/2/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30 sec On 15 sec Off

1-4 Row

5-6 Power Clean + Front Squat

7-8 Squat Clean Split Jerk

Glute Activation

X-men Walk 3 x 10 steps each way

Weightlifting

Clean Complex – CHP+HSC+FS+SJ (10 x 1)

Clean & Jerk Complex: Every 90 Seconds For 10 Rounds: Must Be Unbroken

1 x Clean High Pull

1 x Hang Squat Clean

1 x Front Squat

1 x Split Jerk

* Warm up to 65% of 1RM of the weakest movement above before starting the clock.

* Add weight each minute and build to as heavy as your form allows.

* But only if you were confident with the lift and the technique was good.

Conditioning

Metcon (Time)

For Time:

3, 6, 9, 12,15: Clean & Jerks @60/40kg

6, 12, 18, 24, 30: CTB Pull Ups

By Out: 50 x Unbroken Double Unders, RX+ 100 reps

*Scale: Weight for C&J’s & or Pull Ups or Ring Rows.


Saturday 3/2/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds 30 sec on 15 sec off

1-4 Row

5-8 Alternate

Burpees

Sit Ups

Benchmark WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#


Friday 2/2/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds 30 sec on 15 sec off

1-4 Row

5-8 Alternate

Air Squats

Walking Lunges

Strength

Back Squat (5 x 3)

70%

72.5%

75%

77.5%

80%

Partner WOD

Metcon (Time)

For Time:

70 – 60 – 50 x Calorie Row

35 – 30 – 25 x Hang Clean & Jerks @50/35 RX+ 60/40kg

Rest 1 Minute:

By Out: 400m Running Race With Your Partner.


Thursday 1/2/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

8 Rounds 30 sec On 15 sec Off

1-4 Row

5-8 Alternate

Pull Ups

Push ups

Warm-up (No Measure)

8 Rounds 30 sec On 15 sec Off

1-4 ROW

5-8 Alternate

Pull Ups

Push Ups

Weightlifting

Weightlifting

Split Jerk (8 x 2)

Every 80 Seconds For 8 Rounds

*Build To 65% Of 1RM Before Starting The Clock

* Add weight each round but only if you hit the reps with good technique & you felt confident

Split Jerk (8 x 2)

Every 80 Seconds For 8 Rounds:

*Build To 65% Of 1RM Before Starting The Clock

* Add weight each round but only if you hit the reps with good technique & you felt confident

Conditioning

Conditioning

()

Metcon (AMRAP – Reps)

3 Rounds Of:

3 Minute AMRAP:

10 x Calories

8 x Thrusters @42.5kg/30kg

6 x Burpees Over Bar

Rest 2 min

3 Minute AMRAP:

100m Run

30 x DU’s

15 x Air Squats

Rest 2 min


Wednesday 31/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 rounds 30 sec on 15 sec off

1-4 Row

5-8 Alternate

Push Press

Hang Power Clean

*Empty Barbell

Barbell Conditioning

1a: Power Clean (50 x Reps for quality in sets of 10 UNBROKEN)

Perform at 40-50% of 1RM Power Clean

Time Cap: 7 Minutes

REST 3 Minutes

1b: Push Jerk (50 x Reps for quality in sets of 10 UNBROKEN)

Perform at 40-50% of 1RM Push Jerk

Time Cap: 7 Minutes

Conditioning

Metcon (AMRAP – Reps)

15 Minute AMRAP:

25 x Toes To Bar

10 x Double DB Front Rack Lunges @22.5/15kg

15 x HSPU’s

10 x Double DB Front Rack Lunges @22.5/15kg

*Scaled: Knees To Chest, DB’s @15/10kg & Ab Mat


Tuesday 30/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 rounds of 30 sec on 15 sec off

1-4 Row

5-8 Alternate between

Deep Deadlifts

Good Mornings

* Empty Barbell

Strength

Deadlift (8,6,4,3,3,AMAP)

Every 2 Minutes 30 Seconds For 6 Rounds:

Deadlifts:

1 x 8 @75%

1 x 6 @77.5%

1 x 4 @80%

2 x 3 @85%

1 x AMAP @75% (As Many As Possible):

Conditioning

Metcon (Time)

For Time:

Run 800m

50 x KB Swings @32/24kg

Run 600m

40 x Pull Ups RX+ CTB

Run 400m

30 x Box Jump Overs 60/50cm

Run 200m

20 x DB Burpee C&J’s

Run 100m (empty the tank)


Monday 29/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds

30 sec on 15 sec off

rounds 1-4 Row

rounds 5-6 Snatch High Pull

Rounds 7 -8 Snatch Balance

*Empty Barbell

Weightlifting

Snatch Complex 2 (10 x 1 )

1 x Snatch High Pull

1 x High Hang Snatch

1 x Low Hang Snatch

1 x Snatch

1 x Snatch Balance
Every 80 Seconds For 10 Rounds: Must Be Unbroken

* Warm up to 65% of 1RM of the weakest movement above before starting the clock.

* Add weight each minute and build to as heavy as your form allows.

* But only if you were confident with the lift and the technique was good.

Conditioning

Metcon (AMRAP – Reps)

20 Minute AMRAP:

60 x Bar Facing Burpees

30 x OHS @50/35kg RX+ 60/40kg

Remaining Time AMRAP Of;

7 x Ring Muscle Ups *scaled (7 strict pull-ups + 7 ring dips)

50 x Wall Balls

100 x Double Unders


Saturday 27/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes To Practice:

Bar Muscle Ups

* Beginners – Kipping Pull Ups

* Intermediate – Kipping CTB Pull Ups

* Advanced – Bar Muscle Ups

Strength

Metcon (3 Rounds for weight)

3 Rounds For Quality:

15 x Barbell Good Mornings (not to heavy)

10 x Bulgarian Split Squats Each Leg

15 x Barbell Glute Bridges (back on box/bench)

10 x Banded Hammy Curls Each Leg

* Glute bridges you have your barbell across your waist and your back on a box or bench and your thrust the hips upwards into a glute squeeze with hips nice & high.

* Hammy curls you have your skinny band tied of to a pole, laying face down with the band around the bottom of your leg and you are going to curl your heel towards your but, keeping your chest & hips flat on the ground.

Partner WOD

Metcon (Time)

In Pairs, Complete 5 Rounds Each, Of A & B For Time:

A: Partner 1

250m Row

25 x Wall Balls

25 x Double Unders

B: Partner 2

20/15 Calorie Assault Bike

10 x Double DB Burpee Clean & Jerks @22.5/15kg

* Both start at the same time on the two different workouts and then switch once you have finished the round.

* Continue that process until you have both completed 5 rounds of each A & B.


Australia Day WOD 2018


CrossFit Freaks – CrossFit

HERO WOD – McDonald & Galagher (Time)

2 Rounds for Time

200m run

16 reps 24/16kg KBS

16 reps pull ups

16 reps 50/30kg front squat

Then into

200m run

14 reps 24/16kg KBS

14 reps pull ups

14 reps 50/30kg front squat

Then into

200m run

12 reps 24/16kg KBS

12 reps pull ups

12 reps 50/30kg front squat
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,

and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.