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Thursday 31st January 2019

31/1/2019

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5 RFT 
400m Run 
20 T2B
​10 HSPU

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Wednesday 30th January 2019

30/1/2019

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A) Squat Cleans
5 x 3 Reps (Worksets) 

B) 9-minute AMRAP 
3 Wallballs @ 9/6kg 
3 Deadlifts @ 100/70kg 
6 Wallballs @ 9/6kg 
6 Deadlifts @ 100/70kg 
etc....

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Tuesday 29th January 2019

29/1/2019

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A) Bench Press 
5 x 5 (Worksets) 

B) 15-minute AMRAP 
5 Strict Chin-ups 
10 Push-ups 
15 Sit-ups 

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Monday 28th January 2019

28/1/2019

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HERO WOD
'Walshy 142' 
In memory of Leith Walsh who was in the Military and passed away unexpectedly on the 2nd Jan 2019. He was an avid CrossFitter and qualified CrossFit Coach. He is survived by his wife and 4 year old daughter.

“Walshy 142”
71 Back squats 40/30 kg *taken from ground
Then
3 Rounds of:
800 m weighted run (10kg - can use DB, KB or plate etc)
20 x snatch 40/30 kg
19 x KB Swing @ 24/16 kg
Then 71 Back Squats 40/30 kg *taken from the ground

Significance to Walshy;
• 142 kg was his final PB Back Squat, hence total Back Squat REPS = 142.
• 3 rounds to represent the 3 CrossFit Boxes he coached at
• The carrying the 10kg weight on the run for the burden he carried and was trying to remove.
• 800 m x 3 rounds = 2.4 km; the distance he ran each year for his Military PFT
• 20 and 19 reps represent the year he left us
• Snatch movement for his love of Oly Lifting
• 40 kg to represent the age he would be turning on the 25th of Jan 2019
• Kettle Bell Swings were his favourite CrossFit movement

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Saturday 26th January 2019

26/1/2019

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' Australian Day Partner WOD ' 
100m Burpee Long Jumps 
80 Cals Rower
60 Deadlifts @ 80/55kg 
40 HSPU 
20 BMU 
*Start each movement with a 200m Run Each 
**Perform in any order but you must complete all reps before moving to the next exercise 

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Friday 25th January 2019

25/1/2019

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EMOM X 24 
1= 5 Squat Roll Backs @ 15/10kg
2 = 10 GHD Sit-ups 
3 = 15 RKBS @ 24/16kg 
4 = 20 Russian Twists @ 15/10kg

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Thursday 24th January 2019

24/1/2019

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A) Power Clean 
Build to a heavy 
1- Rep Max 

B) 21-15-9
Hang Clean & Jerk @ 40/30kg 
Bar Facing Burpee

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Wednesday 23rd January 2019

23/1/2019

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5 RFT
40 DU's 
30 Alt Lunges
20 T2B
10 Back Squats (Bodyweight on Bar) 

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Tuesday 22nd January 2019

22/1/2019

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A) Snatch 
Build to a heavy 
2-Rep Max

B) 8-minute AMRAP
8 Pull-ups 
8 Deadlifts @ 100/70kg

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Monday 21st January 2019

21/1/2019

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A) Front Squats 
5 x 3
Work-Sets 

B) 3 RFT
200m Run
30 Wallballs @ 9/6kg
​15 Ring Push-ups 

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Sunday 20th January 2019

20/1/2019

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REST DAY!! 
Make sure you all get enough sleep....Zzzz...
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Saturday 19th January 2019

19/1/2019

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Partner up 
YGIG Style 
Buy In: 
2000m Row 
Then, 
20 RFT
8 DB Single-arm Hang Clean & Jerk @ 22.5/15kg
8 TTB
Buy Out: 
200 DB Overhead Lunges  

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Friday 18th January 2019

18/1/2019

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A) Deadlifts 
5 Sets x 5 Reps 
(Work-sets) 

B)  3 RFT
3 Rope Climbs 
10 S.D.L.H.P @ 40/30kg 
15 Box Jump Overs @ 24/20' 

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Thursday 17th January 2019

17/1/2019

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For Time: 
400m Run 
25 Push-ups 
50 KB Goblet Squats @ 24/20kg 
400m Run
25 Push-ups 
50 Russian KBS @ 24/20kg 
400m Run 
25 Push-ups 
50 KB Lunges @ 24/20kg

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Wednesday 16th January 2019

16/1/2019

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EMOM X 28 
1st Minute: 2 Power Snatch 
2nd Minute: 3 Bar Muscle Ups 
3rd Minute: 6 Barbell Bicep Curls 
4th Minute: 10 TTB 
*Self Select Weight
**Emphasis is on Excellent form 

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Tuesday 15th January 2019

15/1/2019

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A) Back-Squats 
5 Reps 
E90sec x 10 Sets (Increase Load) 

B) 5 R.F.T
25 Sit-ups 
20 Wallballs @ 9/6kg
15 Push-ups 
10 Push Press @ 50/35kg 
(20-minute Cap)
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Monday 14th January 2019

14/1/2019

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A) Power Cleans
Find a heavy 3-Rep Max
(15-minutes) 

B) For Time: 
25 DU's 
25 Deadlifts @ 60/40kg
50 DU's
20 Deadlifts @ 80/55kg
75 DU's
15 Deadlifts @ 100/70kg
100 DU's
10 Deadlifts @ 120/85kg

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Saturday 13th January 2019

13/1/2019

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30-minute AMRAP
 Partner A completes 
1 Rope Climb 
3 HSPU 
5 Thrusters @ 40/30kg 
7 Bar Facing Burpees
While, 
Partner B completes
​50 DU's 

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Friday 12th January 2019

12/1/2019

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EMOM X 28
1: 6 S20 
2: 6-10 TTB
3: 6 Bent Over Rows 
4: 6-10 GHD Sit-ups 
*Self select weights/Reps

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Thursday 10th January 2019

10/1/2019

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A) Squat Snatch 
Build to a heavy 3 Rep Set 
*15 Minutes 

B) 3 R.F.T
30 Box Jumps @ 24/20' 
40 KBS @ 24/16kg 
50 M Overhead Lunge walk with KB @ 24/16kg 
*20-minute Cap 

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Wednesday 9th January 2019

9/1/2019

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30-minute AMRAP:
Max Unbroken Pull-ups 
400m Run
Max Unbroken Bench Press @ 60/40kg 
400m Run 
Score = Total Reps 

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Tuesday 8th January 2019

8/1/2019

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A) Deadlifts 
Build to a heavy 5 rep set
E2MO2M X 7 Sets Increasing Load 

B) 12-minute AMRAP 
1 Rope Ascent 
7 *Power Cleans *T & G @ 60/40kg 
25 *Unbroken DU's 
*If you have to break up reps stop and perform 3 Deadlifts 

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Monday 7th January 2019

7/1/2019

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A) Front Squat 
5 Reps
E2MO2M X 7 Sets
*Increase Load

B) 5 RFT
7 Thrusters @ 40/30kg 
7 Bar Facing Burpees
*Must be Unbroken 
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Saturday 5th January 2019

5/1/2019

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Partner up and complete for time: 
100 Deadlifts @ 100/70kg 
80 Pull-Ups 
60 Power Cleans @ 60/40kg 
80 Push-Ups
100 Thrusters @ 40/30kg 
*Resting partner runs 200m

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Friday 4th January 2019

4/1/2019

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10 - 1 Reps 
Burpee Box Jump Overs @ 24/20'
T2B
​GHD Sit Ups 

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