| GAME |
| Coaches Choice |
| Warm Up Game |
| WOD |
| “Kaitaia Fire” |
| 6 Rounds |
| 200m Run |
| 3 Power Cleans Rx 70/50 Int 60/40 Beg 35/25 |
| 3 Front Squats Rx 70/50 Int 60/40 Beg 35/25 |
| 3 Push Jerks Rx 70/50 Int 60/40 Beg 35/25 |
| 100m DBL KB Farmers Carry Rx 32/24 Int 24/20 Beg 20/16 |
| 2 Min Rest |
| Score = Total Time Including Rest Periods |
| Scale As Required |
| STRENGTH |
| Front Squat |
| E2MOM 7 Sets |
| Min 0 – 2 – 4 |
| 5 Front Squats |
| Min 6 – 8 |
| 3 Front Squats |
| Min 10 – 12 |
| 2 Front Squats |
| Building To Heavy |
| WOD |
| “Over & Out” |
| Rx |
| 20 Power Snatches 42.5/30 |
| 20 Lateral Barbell Burpees |
| 20 Over Head Squats 42.5/30 |
| 20 Lateral Barbell Burpees |
| 20 Squat Snatches 42.5/30 |
| Int |
| 20 Power Snatches 35/25 |
| 20 Lateral Barbell Burpees |
| 20 Over Head Squats 35/25 |
| 20 Lateral Barbell Burpees |
| 20 Power Snatch + Over Head Squat 35/25 |
| Beginners |
| 15 Power Snatches 20/15 |
| 15 Lateral Barbell Burpees |
| 15 Power Snatches 20/15 |
| 15 Lateral Barbell Burpees |
| 15 Power Snatches 20/15 |
| Score = Total Time |
| Scale As Required |
| “CROSSFIT OPEN WOD 19.3” |
| STRENGTH |
| Snatch Complex |
| E2MOM 5 Sets |
| 3 Hang Power Snatch |
| 3 OHS |
| Building |
| Beginners |
| Power Snatch Technique |
| WOD |
| “Rogan Josh” |
| Rx |
| 3 Rounds |
| 21 Wall Balls 12/9 |
| 15 TTB |
| 9 Power Snatches 60/40 |
| Int |
| 3 Rounds |
| 21 Wall Balls 9/6 |
| 15 HKR |
| 9 Power Snatches 50/35 |
| Beginners |
| 3 Rounds |
| 21 Wall Balls 6/3 |
| 15 HKR/Rig Taps |
| 9 Power Snatches 35/25 |
| Score = Total Time |
| Scale As Required |
| GAME |
| Coaches Choice |
| Warm Up Game |
| WOD |
| “Run Forrest Run” |
| Running Clock |
| 5 x 400m Run With 2 Min Rest Between Sets |
| 5 x 200m Run With 1 Min Rest Between Sets |
| Score = Total Running Time Including Rest Periods |
| Scale As Required |
| *Extra Challenge Wear A Vest |
| STRENGTH |
| STOH Complex |
| E3MOM 5 Sets |
| Start @ 60% Of 1 RM Push Jerk |
| 3 Push Jerk |
| 2 Split Jerk |
| Building |
| WOD |
| “Vise Grips” |
| Rx |
| 7 Min AMRAP |
| 3 BMU |
| 1 Power Clean 60/40 |
| 2 Hang Power Cleans 60/40 |
| 3 Front Squats 60/40 |
| Int |
| 7 Min AMRAP |
| 5 C2B/Pull Up |
| 1 Power Clean 50/35 |
| 2 Hang Power Cleans 50/35 |
| 3 Front Squats 50/35 |
| Beginners |
| 7 Min AMRAP |
| 5 Ring Rows |
| 1 Power Clean 35/25 |
| 2 Hang Power Cleans 35/25 |
| 3 Front Squats 35/25 |
| Score = Total Reps |
| Scale As Required |
| GAME |
| Coaches Choice |
| Warm Up Game |
| WOD |
| “The Storm” |
| 6 Rounds |
| 30 DU |
| 20 Cals Row/AB/Ski Erg |
| 15 KB Swings (A) Rx 24/16 Int 20/12 Beg 16/12/6 |
| 10 Plate Burpees |
| Score = Total Time |
| Scale As Required |
| STRENGTH |
| Back Squat |
| Min 0 – 2 – 4 |
| 5 Back Squats |
| Min 6 – 8 |
| 3 Back Squats |
| Min 10 – 12 |
| 2 Back Squats |
| Min 14 – 16 |
| 1 Back Squats |
| Building To Heavy Single |
| WOD |
| “Bumble Bee” |
| Rx |
| 5 Min AMRAP |
| 5 Deadlifts 100/70 |
| 10 HSPU |
| 5 Min Rest |
| 5 Min AMRAP |
| 5 STOH 60/40 |
| 10 Box Jump Overs 24/20 |
| Int |
| 5 Min AMRAP |
| 5 Deadlifts 80/60 |
| 10 HR Press Up |
| 5 Min Rest |
| 5 Min AMRAP |
| 5 STOH 50/35 |
| 10 Box Jump Overs 24/20 |
| Beginners |
| 5 Min AMRAP |
| 5 Deadlifts 60/40 |
| 10 Knee Press Up |
| 5 Min Rest |
| 5 Min AMRAP |
| 5 STOH 35/25 |
| 10 Box Jump Overs 20/16 |
| Score = Total Reps |
| Scale As Required |
| “CROSSFIT OPEN WOD 19.2” |
| STRENGTH |
| TGU/Lunges |
| E2MOM 4 Sets |
| TGU |
| 2 L + 2 R |
| Building |
| E2MOM 4 Sets |
| 10 Alt Barbell Front Rack Lunge |
| Building |
| WOD |
| “50/50” |
| Rx |
| 5 Min Time Cap |
| 20 TTB |
| 15 Lateral Bar Burpees |
| 15 Power Snatches 70/45 |
| 5 Min Rest |
| 5 Min Time Cap |
| 20 WB 12/9 |
| 15 Lateral Bar Burpees |
| 15 Thrusters 70/45 |
| Int |
| 5 Min Time Cap |
| 20 HKR |
| 15 Lateral Bar Burpees |
| 15 Power Snatches 50/35 |
| 5 Min Rest |
| 5 Min Time Cap |
| 20 WB 9/6 |
| 15 Lateral Bar Burpees |
| 15 Thrusters 50/35 |
| 5 Min Time Cap |
| 20 HKR |
| 15 Lateral Bar Burpees |
| 15 Power Snatches 35/25 |
| 5 Min Rest |
| 5 Min Time Cap |
| 20 WB 683 |
| 15 Lateral Bar Burpees |
| 15 Thrusters 35/25 |
| Score = Total Time |
| Scale As Required |