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


Friday, August 22, 2014

140822

S&C

Power Clean 5x3

Every 3 minutes x 8
  • 400m Run
  • 10 Box jump overs 24/20"
  • 1 Power clean

WOD

3 sets
60 second L-sit 
30 seconds rest
60 seconds Handstand walk

10 minutes to build to a heavy power clean

Every 3 minutes x 8
  • 400m Run
  • 10 Box Jump overs 24/20"
  • 1 Power Clean

FREAKY FRIDAY

               ?

"The new CFM T-shirts and Vests are in"

Thursday, August 21, 2014

140821

S&C

A) Turkish get up 3x3
B) Front squat 3x5
C1) Bench Press 3x5
C2) Ring row 3x10
D) Prowler push 5x20m

WOD

Every 2 minutes x 8
Push Press + Split Jerk (hold the split jerk receiving position for 3 seconds)
Build over the 8 sets

5 Rounds
3 Muscle ups
6 Shoulder to overhead 70/45kg
9 Handstand push ups
12 Chest to bar pull ups




Wednesday, August 20, 2014

140820

S&C

Build to a heavy Clean & Jerk

In teams of two:
10 Rounds
  • 10 Clean & Jerks
  • 25 sit ups
  • 200m Run

WOD

Every 90 seconds x 10
High hang clean + Hang clean + Clean

EMOM x 21
1st minute - 15 Russian kettlebell swing 32/24kg
2nd minute - 12 Walking lunges 32/24kg
3rd minute - 9 Burpees over box jumps 24/20"


Tuesday, August 19, 2014

140819

S&C

Deadlift: Build to a heavy set of 5 (2.5kg more then last week)

Every 2 minutes x 10
  • 10 Russian Kettlebell swings
  • 10 Box jumps
  • 10 Wallballs 

WOD

A1) Narrow grip overhead squat 5x3 (3311)
A2) 15ft legless rope climb 5x1
(rest 90 seconds between each movement)

3 rounds : Every 8 minutes
1000m Row
20 Burpees 
20 Push press 50/35kg