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Monday 26th September 2016

DELOAD WEEK – This is compulsory for everyone and focuses on taking the load off our bodies and giving our joints and tendons a chance to recover. You may choose to scale workouts accordingly and focus more on the accessory work as well. When we work with barbells this week its not about load but rather moving at a slower tempo and engaging core and supporting muscles. Some will find this week challenging in a good way. Enjoy the break from lifting.

Strength and Technique

  • 150m Farmers Walk (grip strength is focus)
  • 10 x Bentover Row
  • 10 x OHS (pause in bottom for 1-2 secs each squat)
  • Max L-Sit

4 rounds

Workout of the Day

  • Run 1000m
  • 50 x Burpee
  • 30 x T2B
  • 10 x Muscle Up / 10 x Burpee Pull Up

For time:

Rx: As written     Int: MU or Burpee Pull Up       Beg: Knee Raise / Burpee Box Jump

Compare 20 Jul 16


Saturday 24th September 2016

NO CLASSES TODAY – TWO TO TANGO COMPETITION at the North Shore Events Centre in Glenfield.

If you feel like training, I have added a workout that you can do at home, the beach or a park. Simply  mark out a 400m track, find someone to work out with and off you go. 🙂

Workout of the Day

  • Run 400m
  • 20 x Air Squat
  • 10 x Burpee

5 rounds for time:

Friday 23rd September 2016


Tomorrow we have 10 teams competing at Two to Tango at the North Shore Events centre. Come down and support your peers and see what the wider CrossFit community is all about. Its great to see people of all ages, sizes, shapes and capabilities compete in fitness.

Strength and Technique

  • 150m Waiters Carry (Overhead KB x 2) or Farmers Carry
  • 10 x Dip
  • 10 x Toe to Ring / Strict T2B
  • 10m HS Walk or HS practice or L-Sit
  • 50 x Double Under or 1 min practice

3 rounds

Workout of the Day

  • Run 500m
  • 40 x Box Jump
  • 30 x Wallball
  • 20 x Push Up

3 rounds for time:

Rx: 60/50, 9/6, HSPU     Int: 60/50, 9/6, Pad      Beg: Scale as needed

Thursday 22nd September 2016

Today we have an opportunity to test our Back Squat. Spotters should be used and the coaches advised if you are going to be testing a new 1RM.

Those doing Two to Tango have the opportunity to play with movements as long as you are not interfering with the class. Remember if you are going to practice workouts, then practice the workouts that you have concerns with and not the workout that you know you can smash.

Strength and Technique

  • Back Squat
  • 3,3,2,2,2,1,1,1
  • Test 1RM (use spotters if needed)

TWO to TANGO personnel are welcome to train movements in preparation for this weekend as long as it does not interfere with the class

Workout of the Day

  • 5 x Deadlift, 5 x Hang Clean, 5 x Shoulder to Overhead
  • Max Double Unders

6 min EMOM for Max Double Unders:    Rx: 60/40    Int: 50/35     Beg: Suitable weight

REST 2 minutes

  • 6 x Pull Up + 6 x KB Swing
  • Max Burpees

6 min EMOM for Max Burpees:   Rx: C2B, 32/24    Int: Pull Up, 24/16    Beg: Band, 16/12

Wednesday 21st September 2016


Today we will play with variations of some workouts that have come out for Two to Tango.

Strength and Technique

Choose One

  • Power Clean x 2 (work up)
  • Power Clean + Front Squat (work up)
  • Clean + Front Squat + Jerk (work up)

Workout of the Day

  • 8 x Box Jump Over
  • 8 x T2B
  • 8 x Pistol

5 min AMRAP:  Rx: As above     Int: Box Pistol / T2B    Beg: Scale as needed


  • 4 x Power Snatch
  • 8 x Front Rack Lunge
  • Max Burpee Bar Hop

5 min EMOM:   Rx: 50/35       Int: 40/25       Beg: 30/20

Tuesday 20th September 2016


Today we have another repeat from 6 weeks ago. This time testing Muscle Endurance over a shorter time frame.

Strength and Technique

  • Snatch x 2 (work up)

Workout of the Day (Compare 9 Aug 16)

  • 12 – 9 – 6
  • Snatch
  • Muscle Up

For Time: (10 min cap)

Rx: M: 60/70/80   F: 40/50/55    Int: M: 35/45/55  F:25/35/45  Muscle Up 7-5-3


  • 9 x Ground to Overhead
  • 9 x Pull Up

8 min AMRAP

Int: 40/25      Beg: 30/20

Monday 19th September 2016


Today completes our Nutrition Challenge. Everyone that did the challenge are reminded to come and get weighed and measured. Results will be out once everyone has been measured up.

Today and tomorrow we will also repeat the first two workouts that we did on the Nutrition Challenge. Today is about Aerobic Capacity and tomorrow will be about Weightlifting and Gymnastics testing Muscle Endurance and Skill work under fatigue.

Strength and Technique

  • Front Squat (test 1RM)
  • Guide 3,3,2,2,2,1,1,1

Workout of the Day

  • Run 600m
  • 20 x Burpee Box Jump

4 RFT: (20 min cap) Compare to 8 Aug 16

Rx: As prescribed     Int: x 15     Beg: x 10

Saturday 17th September 2016

Today we have another partner WOD planned with elements of gymnastic / skill work. Use these skill sessions to perfect and get stronger at the movement. Ask the coaches for guidance where needed.

Those doing Two to Tango have the chance to practice a synchronised workout in case something like this comes up next weekend.

Strength and Technique

  • 50 x Double Under
  • 10 x Pistol Squats
  • 10 x Ring Dips
  • 10 x High Box Jumps

3 rounds for quality

Workout of the Day

Partner WOD

  • 30 x DB Thruster
  • 30 x Box Jump
  • 30 x Sit Up
  • 30 x Plate Ground to Overhead
  • Partner B – Run 150m

16 min AMRAP:

Two to Tango (all movements to be synchronised)

  • 10 x Wallball
  • 10 x Pull Up
  • 10 x Burpee
  • 10 x Goblet / Pistol
  • 10 x T2B

8 min AMRAP (work/rest) then REST 1 min then 7 min AMRAP (synchronised)

Friday 16th September 2016

Next weekend we have 8 teams competing in Two to Tango at the North Shore events centre. Two to Tango is a competition where a male and female partner work through workouts together. The competition is all weekend with approximately 300 teams entered from up and down the country. Clear next weekend and come support the crew.

Strength and Technique

  • 2 x Deadlift, 2 x Hang Clean, 2 x Front Squat, reset then 2 x Snatch
  • 1 set every 90 secs for 12 minutes (working up to todays WOD weights)

Workout of the Day

  • 6 x Deadlift
  • 8 x KB Swing

2 min AMRAP:    Rx: 60/40, 32/24      Int: 50/35, 24/16      Beg: 40/25, 20/12

  • 6 x Front Squat
  • 8 x Push Up

2 min AMRAP:     Rx: 60/40, HSPU     Int: 50/35, 1 pad or Full Push Up     Beg: 40/25, Knee Option

  • 6 x Power Clean
  • 8 x Burpee

2 min AMRAP:     Rx: 60/40        Int: 50/35       Beg: 40/25

  • 6 x Snatch
  • 16 x Barbell Hop

2 min AMRAP:      Rx: 60/40      Int: 50/35      Beg: 40/25

2 ROUNDS – Trust the scaling options, don’t mix it up

Thursday 15th September 2016

Today is the last day for Pause Back Squats. Next week we will look at testing our 1RM Back Squat and Front Squat. Remember the focus is on the movement and perfect mechanics and not the weight.

Strength and Technique

  • Back Squat 5 x 5 (@80%)
  • Pause x 2-3 seconds each squat

Workout of the Day

  • Run 500m
  • 25 x Wallball
  • 25 x Burpee

3 rounds for time:

Rx: 9/6,    Int: suitable weight, x20.     Beg: suitable weight, x15