Tuesday, September 2, 2014

140902

S&C

A1) Front Squat with 3 second pause 5x3
A2) 15' Legless Rope climb 5x1

B)
10 minute AMRAP
5 Front squats
10 Burpees over the bar
15 Calorie row

3 Rounds 
60 seconds Plank
30 seconds side plank right
30 seconds side plank left

WOD

A)
Narrow Grip overhead squats 5x3 (3311)

B)
Bench Press 5x5

C)
In 5 minutes
1000m Row 
Muscle ups - max reps
3 minutes Rest

D)
In 5 minutes 
800m Run
Chest to bar pull ups - max reps

Monday, September 1, 2014

140901

S&C

A1) Deadlift 5x8
A2 Strict Press 5x8

B1) Assault bike 5 x 7 calories
B2) Ski Erg 5 x 20/15 calories

C) Tabata Hollow Hold

WOD

Every 90 seconds x 8 
Hang snatch + Snatch (at 80% of 1RM)

Every 2 Minutes x 8
3 Back Squats 

12 Minute AMRAP
12 Handstand
24 Russian Kettlebell swings 32/24kg


Friday, August 29, 2014

140829

S&C

5 Rounds of The Bar Complex 
1 round is 7 reps of the following complex
  • Power clean
  • Front squat 
  • Push Press
  • Back Squat
  • Push press
Rest as needed between rounds..
once the complex has started you can rest the bar in any position but the floor 

WOD

3 Sets
60 second L-sit (try to spend as much time under tension)
30 seconds Rest
60 seconds of Handstand walk
30 seconds Rest

6 Minute AMRAP
3 Squat Snatches 60/45kg
6 Burpees over the bar
9 Chest to bar pull-ups

4 Minutes Rest

6 Minute AMRAP
3 Squat Snatches 50/35kg
6 Burpees over the bar
9 Chest to bar pull-ups

4 Minutes Rest

6 Minute AMRAP
3 Squat Snatches 40/25kg
6 Burpees over the bar
9 Chest to bar pull-ups

Freaky Friday

           ?


Thursday, August 28, 2014

140828

WOD

Back Squat 7x2

Every 90 seconds x 10
1 split jerk
(Build over the 10 sets)

12 minute AMRAP
40 Double unders
2 Muscle ups
4 Power Cleans 70/45kg


8 Push press 70/45kg 

Wednesday, August 27, 2014

140827

This saturday we will be running the Crossfit Team series in the Gym this is going to start at 9am and there will be 4 WODs
Please put your name on the white board if you want to take part, everybody is welcome it doesn't mater what level your at.
There will be a BBQ after

S&C

A1) Front rack reverse lunge 5x10
A2)  Strict Pull ups 5x5-10

B1) Push Press 5x5
B2) Strict toes to bar 5x5-10

C) 50-40-30-20-10
Double unders
Sit ups
(10 minute time cap)

WOD

Every 90 seconds x 10
1 Clean
(build over the 10 sets)

EMOM x 21

Minute 1 - 20 Jumping Lunges 20/15kg
Minute 2 - 15 Wall balls 9/6kg
Minute 3 - 10 Toes to bar


Tuesday, August 26, 2014

140826

Sorry for the late notice but today Mobility Class has been moved to
tomorrow at 6:30pm

S&C

15 minutes to build to a 7RM Power clean (touch and go)

Mind Eraser 
20 minute AMRAP 
  • 7 Power cleans 60/35kg
  • 7 Burpees 
  • 200m Run

WOD

5 sets
A) Narrow Grip Overhead Squat 5x3 (3311)
rest 90 seconds
B) Weighted Chest to bar pull ups
rest 90 seconds

2 Rounds 
4 minutes of Rowing
3 minutes of Ring dips (1 second pause at the top)
2 minutes Chest to bar pull ups
4 minutes Rest


Monday, August 25, 2014

140825

S&C

A1) Front Squat 5-5-5-5-5
A2) Ring dip 5 x 5-10

B) 3 rounds 
60 seconds work, 30 seconds rest
  • Wall balls 
  • Russian kettlebell swings
  • Double unders
  • Rowing

WOD

EMOM x 8
1 Power Snatch
(Build over the 8 sets)

EMOM x 8
1 Snatch
(Build over the 8 sets)

Back squat 
5-5-5-5-5

12 minute AMRAP
6 Handstand push ups
12 Russian Kettlebell swing 32/24kg