Archive for April, 2015

WOD – 1/5/15

Hilltop CrossFit – WOD

Skill

10 x tempo Turkish Get Up @ 75% 1RM from 13/4/15

3 Position Clean (1-1-1-1-1 (floor, hang, high hang))

* Full squat clean

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

9 Burpees

12 Wall Balls (9/6)

15 Box Jumps

WOD – 29/4/14

Hilltop CrossFit – WOD

Skill

Hollow Hang on Bar – 5sec on/ 5sec off x 10

40m Crawling

Snatch Grip Push Press (2 x 5 @ 70%, 3 x 5 @ 75%)

Snatch Balance (3-3-3-3-3)

Metcon (Time)

6min AMRAP

5 Overhead Squats @ snatch balance weight

7 Push Ups

9 Air Squats

WOD – 28/4/15


Hilltop CrossFit – WOD

1000m Row (Time)

Max Effort 1000m Row

Metcon (5 Rounds for time)

5 rounds for MAX EFFORT and time

5 Box Jumps (80/65)

20m Prowler Push (40/20)

WOD – 27/4/15


Hilltop CrossFit – WOD

Split Jerk (2 x 3 @ 70%, 3 x 3 @ 75%)

Bent Over Row (5-5-5-5-5)

Metcon (5 Rounds for time)

Run (rest 1:1)

400m

200m

100m

200m

400m

WOD – 25/4/15

Hilltop CrossFit – WOD

PRIVATE GREGORY MICHAEL SHER PAID THE ULTIMATE PRICE FOR HIS COUNTRY ON 4 JANUARY 2009

Greg passed away prior to broad popularity of CrossFit within Australia. The workout was designed by David Wegman and Steve Mills to honour Greg’s hard working, determined spirit.

Greg, short in stature but large in heart, had a few bio-mechanical advantages/disadvantages and this punish of a WOD seeks to play on that fact.
– 3/4 Bodyweight cleans tend to favour the short and stout (Greg)
– Burpee chins those with greater reach (not Greg). The chins remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it.
– Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.

The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here.

Greg, we honour you.

Metcon (Time)

SHER

3/4 BW Full Clean

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

Burpee Pull Up

20-18-16-14-12-10-8-6-4-2

Double Unders

30-27-24-21-18-15-12-9-6-3

1 Hour time cap

WOD – 22/5/15

Hilltop CrossFit – WOD

Power Clean (3 x 5 @ +70%)

Strict Press (5 x 5 @ 75%)

* Body tall and straight throughout, don; turn this into a standing incline bench press…

Metcon (Time)

12-9-6 reps of:

GTOH (75/50)

Box Jump Over – no touching top of box (60/50)

WOD – 21/4/15


Hilltop CrossFit – WOD

500m Row (Time)

Max Effort 500m Row

Strict Pull Up (3 x Max reps)

* No “chicken necking”, keep chin tucked and work on a vertical pull, think elbows to hips

Deadlift (5RM)

* Failing is when your position STARTS to deteriorate, NOT after you have lifted with a back like the harbour bridge

WOD – 20/4/15

Hilltop CrossFit – WOD

Back Squat (3 x 5 (65,70,75%))

Power Snatch (3-3-3-3-3 @ +70%)

* Work at a moderate weight with NO FAILS!

Metcon (Time)

5 rounds

20 unbroken Double Unders (3:1 single skips)

20m No Push Up Burpee Broad Jump