Welcome to CrossFit Origin
START |
 |
HERE |
WEDNESDAY 19.06.13
STRENGTH
Superset
Back Squat (High Bar) @ 60% 1RM
10-10-10-10
Box Jump (Choose Height)
7-7-7-7
Rest 90 seconds between sets
WOD
4 Rounds for time;
10 x Bumper Plate Ground to Overhead @ 20kg(10kg)
10 x Alternating Bumper Plate Overhead Lunge @ 20kg(10kg) (5 x Left, 5 x Right)
10 x Push Up
Post loads and time to whiteboard
TUESDAY 18.06.13
STRENGTH
Superset
Shoulder Press @ 60% 1RM
10-10-10-10
Supine Ring Row (weighted if required)
10-10-10-10
Rest 90 seconds between sets
Do not work to failure on rows, leave around 3 reps in the tank
WOD
12-9-6 reps for time of;
Power Clean @ 80kg(50kg)
200m run
Post loads and time to whiteboard
MONDAY 17.06.13
STRENGTH
Superset
Front Squat @ 60% 1RM
10-10-10-10
Kettlebell Swing
15-15-15-15
WOD
3 Rounds for time;
20 x Burpee
75 x Double Under
Post loads abd time to whiteboard
SATURDAY 15.06.13
WOD
In teams of 3;
For time;
100 x Pull Up
150m x Farmers Carry
100 x Wall Ball @ 9kg(6kg)
150m x Farmers Carry
100 x Burpee
150m x Farmers Carry
Only one person can be working at once
Loading for farmers carry is heavy
Post time to whiteboard
FRIDAY 14.06.13
STRENGTH
Take 15 minutes to work to a heavy;
1 x Power Snatch + 2 x Overhead Squat
WOD
"Randy"
75 x Power Snatch @ 35kg(25kg)
Post loads and time to whiteboard
THURSDAY 13.06.13
STRENGTH
Superset
Thruster
5-5-5-5
Toes thru Rings
15-15-15-15
WOD
For time;
10 x Kettlebell Swing @ 32kg((24kg)
30 x Push Up
20 x Kettlebell Swing @ 32kg((24kg)
20 x Push Up
30 x Kettlebell Swing @ 32kg((24kg)
10 x Push Up
Post loads and time to whiteboard
WEDNESDAY 12.06.13
STRENGTH
Shoulder Press
10-10-10
WOD
Every 90 seconds for 12 rounds
4 x Kettlebell Snatch + Overhead Lunge L/H @ 24kg(16kg)
4 x Kettlebell Snatch + Overhead Lunge R/H @ 24kg(16kg)
6 x Burpee
Post loads and rounds to whiteboard
TUESDAY 11.06.13
STRENGTH
15 minutes to establish a 1RM;
Power Clean
WOD
For time;
400m Run
-----Then-----
3 rounds of;
10 x Chest to bar Pull Up
10 x Clapping Push up
-----Then-----
400m Run
Rest 2 minutes
-----Then-----
Max reps of;
Power Clean (touch and go) @ 60% of today's best lift
Post loads, time and reps to whiteboard
Site Search
Origin Online Schedule
Online Appointment Bookings
Beyond the Whiteboard
CrossFit Kids
CrossFit Origin Video
CrossFit Origin Facebook
Archives
CrossFit Homework
Daily Poll
Favourite Exercise
Fitness in 100 Words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman