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Posted in CrossFit Dromana News | 2 Comments

WOD: Thursday

13mins to find 3RM Deadlift

21-15-9-6-3 reps for time of: (14min CAP)
Deadlift, 100kg (70kg)
Box Jump, 24″ (20″)

Rx’d + = 125kg (85kg)
Rx’d – = 90kg (60kg)

Post load & time to comments.

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WOD: Wednesday

“Partner WOD”

AMRAP in 15mins of:
7 Burpees
7 Pull Ups
7 Burpee Pull Ups

Rx’d + = CTB Pull Ups & CTB Burpee Pull Ups

-Alternate rounds with your partner.

Finisher:
“Team Row”
3000m for time

Post rounds to comments.

Posted in Rob Forte | 2 Comments

WOD: Tuesday

12mins to find 1RM Squat Clean

4 Rounds for time of: (20min CAP)
Run 400m
10 Squat Cleans, 60kg (40kg)
10 Handstand Push Ups
Rest 1min

Rx’d + = Strict HSPU
Rx’d – = 50kg (35kg)

Post load & time to comments.

Posted in Rob Forte | 2 Comments

WOD: Monday

12mins to work up to a heavy Single Snatch

For time: (15min CAP)
30 Power Snatches, 60kg (40kg)
60 Toes to Bar
120 Double Unders

Rx’d + = 70kg (50kg)
Rx’d – = 50kg (35kg)

Post load & time to comments.

Posted in Rob Forte | 2 Comments

WOD: Saturday

“Partner WOD”

AMRAP in 30mins of:
400m Farmers Carry, 2x20kg (2x15kg)
200 Double Unders/400 Singles
100 KB Swings, 24kg (16kg)
50 Jumping Lunges

-Break up the reps as you like.

Rx’d + = 32kg (24kg)

Post rounds to comments.

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WOD: Friday- “Bulger”

“Bulger”

10 Rounds for time of:
Run 150m
7 Chest to bar Pull-ups
7 Front Squats, 60kg (40kg)
7 Handstand Push-ups

Rx’d + = Strict HSPU
Rx’d – = Regular Pull-ups

Finisher: Tabata Push Ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

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WOD: Thursday

12mins to work up to a heavy Overhead Squat

2 Rounds for time of: (18min CAP)
10 Overhead Squats, 50kg (35kg)
20 Ring Rows
30 Box Jumps, 24″ (20″)
40 Sit Ups

Rx’d + = 60kg (40kg)
Rx’d – = 40kg (30kg)

Post load & time to comments.

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WOD: Wednesday

12mins to complete: 4×3 Sumo Deadlift, 80%

For time: (20min CAP)
5 Wall Walks
55 Deadlifts, 80kg (55kg)
55 Bar-facing Burpees
5 Wall Walks

Rx’d + = 100kg (70kg)
Rx’d – = 70kg (50kg)

Post time to comments.

Posted in Rob Forte | 2 Comments

WOD: Tuesday

13mins to work up to a heavy set of: 1 Power Clean + 2 Jerks

40-30-20-10 reps for time of: (18min CAP)
Toes to Bar
Wallballs, 20lb (16lb)

Post load & time to comments.

Posted in Rob Forte | 2 Comments

WOD: Monday

12mins to complete: 3×4 Back Squat 80%

With a 14min Clock complete three 4min Rounds of:
Run 400m
30 Double Unders
Max reps KB Swings, 24kg (16kg)
Rest 1min between rounds

Rx’d + = 50 Double Unders & 32kg (24kg) Kettlebell

-Your score is the amount of Kettlebell Swings completed.

Post reps to comments.

Posted in Rob Forte | 2 Comments