Thursday, September 29, 2011

Thursday 29/09/2011





Fran is coming soon.

Push Press

(8,8,8,8)

Then:

5 rounds for time of:

10 Ring Rows
20 Deadlifts
30 Double Unders

Post time and weight to comments.

Wednesday, September 28, 2011



Handstand Practice.
10 Minutes.
Beginner - Wall Climbs
Intermediate - HandStand Holds (accumulate 5 Minutes worth.)
Advanced - Handstand Pushups (3,3,3,3,3)

10 - 1 Squat Jumps               
1 - 10 Knees to Elbows

Post time to comments.

Tuesday, September 27, 2011

Tuesday 27/09/2011

Strict Pullups
(5,5,5,5,5)

12 AMRAP of:
5 Squat Clean and Jerk (80/55)
10 Burpees

Post reps and weight to comments.

Monday, September 26, 2011

Monday 26/09/2011





Tabata Day. Intervals of 20 seconds on and 10 seconds off. Score is total reps per exercise.
8 Intervals per exercise.
Pushups
Squats
Mountain Climbers
Situps

Lower Back strength.

Post reps to comments.

Saturday, September 24, 2011

Saturday 24/09/2011

Kunal's Birthday Workout.

It's a surprise, come in to find out!!!

Post Birthday punches to comments (30...+ 1 for good luck).

Friday, September 23, 2011

Friday 23/09/2011

5 rounds of:
Max Front Squat (40/25)
Max Bent Over Row (40/25)
Rest as required.

Core work.

Post time and weight to comments.

Thursday, September 22, 2011

Thursday 22/09/2011




20 Minutes to figure out Max Deadlift for 1 Rep.

20 Min cap of 10 rounds for time:
10 Pushups
20 Situps
30 Double Unders


Posr time and weight to comments.

Wednesday, September 21, 2011

Wednesday 21/09/2011

10 mins of:

Beginner - Wall Climbs
Intermediate - Handstand Practice
Advanced - Handstand Pushups

5 Rounds for time of:

4 Push Jerk (70/45)
8 Front Squat (70/45)
12 Burpees

Post time and weight to comments.

Tuesday, September 20, 2011

Tuesday 20/09/2011

Clean High Pull -- work your way into a 5 Rep Max

Macca's Run

Then:
5/10/15/20 of:
Pushups (Hand Release)
Deadlift (80/50)
Then: Macca's Run

Post time and weight to comments.

Monday, September 19, 2011

Monday 19/09/2011



10 Minute Cap:
21/15/9 of:
Power Clean (40/25)
Thrusters (40/25)
Rest remaining time left in '10 min cap'.
Then for time:
9/15/21 of:
Power Clean (40/25)
Thruster (40/25)

Post time and weight to comments.

Sunday, September 18, 2011

Sunday 18/09/2011


Pullups -- Strength.

5 Rounds for time of:
100 Skips
10 Burpees

Post time and weight to comments.

Saturday, September 17, 2011

Saturday 17/09/2011




Skill Work -- Squats with roll. (50 reps)
Advance option -- Pistol with roll (25 each leg)

21/18/15/12/9/6/3
Bent Over Row (40/25)
Squat Jumps

Post time and weight to comments.

Friday, September 16, 2011

Friday 16/09/2011



Overhead Squat -- (5,5,5,5,5)

15 Minute AMRAP of:
5 Wall Climbs
15m Overhead Walking lunge (20/10)
1 Shuttle run in first round. 2 in the second round, 3 in the third round and so on until time runs out.

Post weight and rounds to comments.

Thursday, September 15, 2011

Thursday 15/09/2011




Strength: Bench Press (8,8,8,8)
              Squats (8,8,8,8)
Both @ 70% of your max. Rest 1:30 Between sets. 5 minutes to warm up to working weight.


50 Burpees for time.

Core.

Post time and weight to comments.

Wednesday, September 14, 2011

Wednesday 14/09/2011

http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Some hand care advice.

Handstand work -- 10 Minutes.

30/20/10 of:
Hang Snatch (30/20)
Burpees
Situps
Then 1 Macca's Run

Post time and weight to comments.



Tuesday, September 13, 2011

Tuesday 13/09/2011

Power: 4 Rounds of: Max Box Jumps in 1 Minute. Rest 1 Minute between sets.

7 Rounds for time:
10 Sumo Deadlift High-Pull (50/35)
10 Pushups (Hand Release)

Post time and weight to comments.

Monday, September 12, 2011

Monday 12/09/2011



Push Press
(5,5,5,5,5)

With a 20 Min Cap:
50 Squats
Macca's Run
40 Squats
Macca's Run
30 Squats
Macca's Run
20 Squats
Macca's Run
10 Squats
Macca's Run

Post time to comments.

Saturday, September 10, 2011

Saturday 10/09/2011


Time to learn these skills.....

Bent Over Row
(10,10,10,10)

Macca's Run
3,6,9,12 of:
Front Squat (40/25)
Push Press (40/25)
Then Macca's Run

Post time and weight to comments.

Friday, September 9, 2011

Friday 09/09/2011


Check out some of the basic mobility exercises we will be running through in future classes from now on to improve on our technique and position.

Bench Press
(4 Sets of 8 Reps)

AMRAP in 8 Minutes of:

10 Deadlift (80/55)
20 Situps
30 Skips

Post rounds and weight to comments.

Thursday, September 8, 2011

Thursday 08/09/2011

For time:
300 Double Unders
200 Squats
100 Pushups

Post time to comments.

Wednesday, September 7, 2011

Wednesday 07/09/2011

Shoulder Mobility - 5 Minutes

"JH"
21/15/9 of:
Thrusters (40/25)
*2 Double Unders
Burpees


Core Work.

Post time and weight to comments.

Tuesday, September 6, 2011

Tuesday 06/09/2011

"DT"




Five rounds for time of:

Deadlift, 12 reps (70/50)

Hang power clean, 9 reps (70/50)

Push jerk, 6 reps (70/50)



Post time and weight to comments.



Monday, September 5, 2011

Monday 05/09/2011



Shuttle Runs - 15 Seconds per run. As fast as you can.15 Runs.

In teams of 2:
100 Sumo Deadlift High Pull (40/25)
100 Box Jumps
100 Situps

Friday, September 2, 2011

Friday 02/09/2011

Check out this report on CrossFit and what's happening, particularly in Tasmania.
http://www.abc.net.au/news/2011-08-26/crossfit-champ/2858022

Overhead Squat Practice for 15 minutes

10 Minute AMRAP of:
3 Wall Climbs
6 Deadlifts (100/70)
9 Burpees

Post time and weight to comments.

Thursday, September 1, 2011

Thursday 01/09/2011

"The Tombstone"

1 Macca's Run
Performing Clean and Jerk, get 2500kg/2000kg from ground to overhead.
1 Macca's Run

Repetition amount depends on weight chosen.

Post time and weight chosen to comments.