Tuesday
Happy Bday Ron and Megan
‘The Ron’
5 rft
10 Chin ups
20 Slingshots
30 sit ups
400 m run

Wednesday
Part A: 100m, 80m, 60m, 40m, 20m
Shuttle Run
Broad Jump
Bear Crawl
Part B: Death by chin ups
Accumulating Chin up every min
eg 1st min = 1 chin up
2nd min = 2 ch

Thursday
Complete for time:
50 Deadlifts (55kg)
50 Jump over bar
40 Deadlifts (55kg)
40 Jump over bar
30 Deadlifts (55kg)
30 Jump over bar
20 Deadlifts (55kg)
20 Jump over bar
10 Deadlifts (55kg)
10 Jump over bar

Friday
“Brian”

Three rounds for time of:
Rope climb, 5 ascents
85kg Back squat, 25 reps

Saturday
5 rounds for time of
15 Kb Swings
15 Box Jumps
15 burpees
15 ring push ups

CrossFit Canberra

Tuesday
Shoulder Press
5,5,5,5,5
Part B
Run 400,300,200,100 x3

Wednesday
‘The Chief’
5×3 min
3 power Cleans 60kg
6 push ups
9 squats

Thursday
Deadlift
5,5,5,5,5
Part B
21,15,9
Knees 2 Elbow
KB side 2 side
Windscreen wipers

Friday
4 RFT
40 kg DB Snatch
10 alternating arms
100 m Sprint

Part B
MAX CHINS

Saturday

Black Board Day
(complete 1 or more squares on the black board)

CrossFit Canberra

20 min Amrap
5 power clean 65 kg
10 toes 2 bar
15 wall balls
*
Tuesday

Bench
3,3,3,3,3
Part B
5 rounds
10 burpees
20 squats
30 situps
Run 100
*
Wednesday

4 Rounds
20 Burpees over bar
10 OHS 40kg/30
!0 Chins
10 Dips
Part B
5 Min Practice to hold handstand for over 10 seconds
*
Thursday

AMRAP
5 x 3 min with minute reest between rounds.
3 chins
6 wall ball
9 SDHP
*
Friday
21-15-9
Deadlift
Hang clean
Front squat
Push jerk
(60 kg for all exercises)
*
Saturday
Manion
Seven rounds for time of:
Run 400 meters
60kg Back squat, 29 reps

CrossFit Canberra

Tuesday
7 Rounds:
35 Double-unders
1 Snatch
Make one max snatch attempt per round.

WEDNESDAY “ANZAC DAY”

Thursday
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Friday
Complete as many rounds as possible in 15 minutes of:
Rope climb, 1 ascent
15 Push-ups
5 one legged squats

Saturday

20 Deadlift (110/70)
Run 400
20 OHS (45/ 30)
Run 400
20 burpees
Run 400
20 boxjumps
Run 400
20 chin ups
Run 400
20 KB Swings (24/20)
Run 400
20 Double unders
Run 400

CrossFit Canberra

Tuesday
Three rounds for time of:
75kg Front squat, 5 reps
18 Pull-ups
100 kg Deadlift, 5 reps
18 Toes-to-bar
75kg Push jerk, 5 reps
18 Hand-release push-ups

Wednesday
4 Rounds
Row 500
Run 600
Double Unders

Thursday (wear trackies or long socks for rope climb)
50 Squats 30kg
5 Rope climbs
40 Burpees over bar
4 Rope climbs
30 push ups
3 rope climbs
20 Box Jumps
2 Rope Climbs
10 Chin ups
1 rope climb

Friday
Run 800
10 rounds of
10 chins
10 dips
Run 800

Saturday
5 rounds:
20m Handstand walk
50 Squats

CrossFit Canberra

Tuesday
“Barbara”
5 RFT
20 Pull Ups
30 Push Ups
40 Sit ups
50 Squats

Wednesday

50 Thrusters 30kg
50 chins
30 Thrusters
30 Chins
20 Thrusters
20 Chins

Thursday

A Hang Clean
1-1-1-1-1-1-1-1-1-1
B
21-15-9
KB clean press
box jumps

Friday
3 RFT
run 400m
12 snatch 30kg
21 pull up
B
Back squat
5-5-3-3-1

Saturday
Murph
Run 1600m
100 chin ups
200 push ups
300 squats
run 1600m

CrossFit Canberra

Tuesday
30 Shoulder Press
40 Chin ups
50 KB Swings
60 Sit ups
70 Burpees
80 Double unders

Wednesday
5 RFT
15 Ring dips
10 Thrusters 30/45
10 Chin ups
PART B
run 1000m

Thursday
5 Rounds
With 4 min time cap each round.
run 400
20 wall balls
Then in remaining time as many burpees as possible.
Rest 2 minutes between each round
score is number of burpees completed.

CrossFit Canberra

Tuesday

Split Jerk
1-1-1-1-1-1-1
b
5 RFT
35 double unders
run 200m

Wednesday
5RFT
Body Weight Bench
Pull ups

Thursday
Nasty girls
3 RFT
50 Squats
7 Muscle up
10 Hang power Cleans 60/40

Friday
Deadlift
3-3-3-3-3
7 min Amrap
20 Rusties
10 KB Swings (Kneeling)
5 Ring dips

Saturday
15 min Amrap
10 Wallballs
10 Toes to Bar
10 Box Jumps

CrossFit Canberra

Tuesday
10 min AMRAP
exercises increase by 2 each round
2 OH Squats , 2 Chest 2 Bar
4 OH Squats , 4 Chest 2 Bar
etc

Wednesday
‘Klepto”
4 rft
27 Box Jumps
20 Burpees
11 Squat Cleans

Thursday
Team WOD
3 Rounds
2 minute rest betweeen rounds
run 400
KB Swings
SDHP
Dips

Friday
Games WOD 12.5
Scaled version for non competitors

Saturday
Max Bench and Shoulder press
5 sets
Part B
Tabata
DB Renegade Push Ups
Db Side 2 sides
DB clean and Jerk
DB Squats

CrossFit Canberra

Fran 21-15-9
Thrusters
Chins

Tuesday
4 RFT
Run 400m / row 430m
40 Push ups
40 Sit ups
10 Deadlifts

Wednesday
D.T’s
5 RFT
12 deadlift 70/50kg                                 
9 hang power clean 70/50kg
6 push jerk 70/ 50kg

Thursday
21-15-9
Handstand push ups
Ring Dips
Push ups

Friday

Games WOD

Saturday
Klepto
4 RFT
27 Box Jumps
20 Burpees
11 Squat Cleans 60/50kg

CrossFit Canberra

Monday

Tabata

Row

Clean and jerk

Lunges

Toes to Bar

Tuesday

15 min Amrap

9 deadlifts

12 push ups

15 box jumps

Wednesday

Back Squat

5 5 5 5 5

b 3 rft

15 kb swings

100 double unders

Thursday

7 Rounds

5 DB Snatch (each arm)

10 DB Push ups

5 DB Lunges ( each leg)

50 double unders

 Friday TBA after crossfit games workout

CrossFit Canberra

Tuesday

Clean 1 rep Max
Bench 1 rep Max
Overhead squat i rep max
post load

Wednesday
3 RFT
30 Box jumps
30 SDHP 24/16
300m run
30 k.b squats
30 ring push ups

Thursday
Games Wod
/
2 Rope climbs
10 Wall Balls
15 KB Swings
20 Double Unders

Friday
Teams or Individual
3 RFT
Row 500m
push ups
Ground to overhead( due to Games now box jumps)

Saturday

Games Wod bring it on

CrossFit Canberra

Tuesday
10 Rounds for time
6 Turkish get ups 20kg/12kg
5 Deadlifts 70kg/100kg
5 Ring Dips
5 Chins
5 Push Ups

Wednesday
* Crossfit Total *
Back Squat
Shoulder Press
Deadlift

Thursday

4 Rounds
5 DB Burpees
5 DB Hangcleans
5 DB Push Press
5 DB squats

Run 1200

Friday
CROSSFIT GAMES WOD
or
10 Rounds for time
6 Jumping Squats
6 Chest to bar
6 Clapping push ups
6 Double unders

Saturday

Crossfit Games WOD  or

30 Burpee chins

30 Burpee wall balls

30 Burpee Box jumps

CrossFit Canberra

Monday
5 RFT
Run 400m
21 deadlifts

Jon 16:37

Tuesday
5 RFT
Run 600m
15 Squat Clean Thrusters 42.5kg

Wednesday

5 rft

Run 800m
9 muscle ups (scaled 9 Chest to bar 9 dips)

Thursday

5 RFT
20 Burpees
15 Wallballs
10 Toes to bar
5 Deadlift 90kg/ 70kg

Friday
4 RFT
20 push ups
20 Sit ups
20 Squats
20 Double unders
20 Cleans 50kg/ 30kg
20 wipers

Saturday

4 RFT
25 Back Squats 35kg/ 25kg
25 Front squats
25 Overhead Squats
Run 200m

CrossFit Canberra

Tuesday
8 rounds for time
run 400
rest 90 sec

Wednesday
*Rahoi*
12 min AMRAP
12 box Jump
6 Thrusters
6 Burpee over bar

Thursday
Row 750
Then 10 rounds
10 Lunges 16kg / 12kg (due to georgina)
10 sit ups
10 push ups

Friday
*Helen*
3 rounds for time
run 400
21 KB Swings
12 chins

CrossFit Canberra

15 Wallballs
15 Box jumps
30 Double Unders
30 Sit ups

Tom 5 rounds 15 wall ball
Adrian 4 rounds 3 sit ups

Tuesday

Five rounds for time
 12 Deadlifts  65 kg / 40 kg
 20 Ring push ups 
 12 clean and jerk   65kg / 40kg
20 Knees to elbows

Wednesday

Push Press

60 seconds rest between sets

2-2-2-2-2-2-2-2-2-2

b 7 rounds for time

7  Front squats 70kg

7 Chest to Bar

Thursday

10 x 15 second sprint 15 seconds rest 

4 x 1 min sprint 1 min rest

post total metres run

Friday Re hashed

50 Squats 30kg

2 rope climbs

40 box jumps

2 rope climbs

30 lunges 30kg

2 rope climbs

20 squats

2 rope climb

10 box jumps

2 rope climbs

6 lunges

Craig  10:33  

Saturday

amrap 20 min

5 cleans 60 / 40 + 3 front squats for each clean

5 snaches 60 / 40 + 3 ohs each snatch

run 200m

CrossFit Canberra

Monday
Team Wod
200 Double unders
100 KB Swings
100 SdlHP
100 Burpees
One partner runs while the other completes exercises.

Tuesday

Three rounds for time:
Run 2 laps
50 thrusters 20 kg
30 Pulll ups

Wednesday
A : Back Squat
1 , 10
2 , 20
3 , 30
Part B
5 Rounds
12 Wall ball
12 T 2 B

Thursday
Australia Day
Gym Closed
WOD
watch cricket, surf, drink beer, beach cricket, tennis.

Friday
TABATA
Row
Box Jumps
Chins
Push ups
Sit ups

Saturday
30 SDHP
40 chins
50 KB Swings
60 Sit ups
70 Burpees

CrossFit Canberra

Tuesday
A bench press
5-5-5-5
B
5 RFT
5 dips
10 knees to elbows
15 Kb swings

Wednesday
3 RFT
15 hang cleans
30 double unders
60 sit ups

Thursday

run 3 laps
30 burpee pull ups
run 3 laps
30 toes to bar

Friday
snatch
3-3-3-3
clean and jerk
3-3-3-3

Saturday
“Morrison”

50 – 40- 30- 20
Wall balls
Box Jumps
KB Swings

CrossFit Canberra

Tuesday
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Wednesday
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Thursday
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Friday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Those who reach limit try and complete max reps reached for the remainder of minutes until all CrossFitter’s are finished.
Part B
Run 5 laps

Saturday
30 SDLHP
40 Chin ups
50 kb swings
60 sit ups
70 burpees

CrossFit Canberra

3rd Jan

Barbara
5 rounds 3min rest between rounds
20 Chins
30 Push ups
40 Sit ups
50 Squats

4th Jan
“Hidalgo”
Run 1600m rest 2 mins
20 x Squat Cleans 60kg
20 x Box jumps
20 x lunges 20kg plate
20 x Box jumps
20 x Squat cleans
rest 2 mins
run 1600m

5th Jan
“Ricky”
20 min AMRAP
10 x pull ups
5 x DB deadlift 35 kg
8 x push press 60kg

6th Jan
A
Front Squat

2 – 2 – 2 – 2 – 2

B Run 1200m
100 x push ups
10 x snatch 40/ 60kg

7th Jan

CrossFit Total
max rep
Back Squat
Shoulder Press
Deadlift

CrossFit Canberra