"Fran"
21/15/9
Thrusters (40/25)
Pullups
Core work.
Monday, October 31, 2011
Friday, October 28, 2011
Saturday 29/10/2011
3 Rounds for time of:
15 Pullups
30 Deadlifts (60/40)
45 Double Unders
Then 2 Rounds of:
10 Push Jerk (60/40)
50 Squats
Then 1 Round of:
Macca's Run with a Bumper plate (20/10)
Post time and weight to comments.
15 Pullups
30 Deadlifts (60/40)
45 Double Unders
Then 2 Rounds of:
10 Push Jerk (60/40)
50 Squats
Then 1 Round of:
Macca's Run with a Bumper plate (20/10)
Post time and weight to comments.
Friday 28/10/2011
21/15/9 of:
Power Cleans (60/40)
Ring Dips
400m Run
Post time and weight to comments.
Power Cleans (60/40)
Ring Dips
400m Run
Post time and weight to comments.
Thursday, October 27, 2011
Thursday 27/10/2011
"Grace"
30 Clean and Jerks for time (60/40)
Then a bonus.
Post time and weight to comments.
Wednesday, October 26, 2011
Wednesday 26/10/2011
'JH'
21/15/9 of:
Thrusters (40/25)
Burpees
*2 Double Unders
Lower back and Core work.
Post time and weight to comments.
21/15/9 of:
Thrusters (40/25)
Burpees
*2 Double Unders
Lower back and Core work.
Post time and weight to comments.
Tuesday, October 25, 2011
Tuesday 25/10/2011
http://www.fitbomb.com/2011/09/crossfit-hand-care.html
Make sure you check out the link to see how to look after your hands, or ask in class. Also if you feel the need to bring in strapping tape for your hands then do so.
Skill -- Kipping Pullups
10-1
Deadlift (100/70)
Moving Plank
30 Double Unders
Post time and weight to comments.
Make sure you check out the link to see how to look after your hands, or ask in class. Also if you feel the need to bring in strapping tape for your hands then do so.
Skill -- Kipping Pullups
10-1
Deadlift (100/70)
Moving Plank
30 Double Unders
Post time and weight to comments.
Monday, October 24, 2011
Monday 24/10/2011
Snatch Balance - 5/5/5/5/5
In teams of 2:
4 Rounds of:
15 Pushups Each (High-5 between)
30 Front Squats Each (30/20) (Holds themselves up on the rings/ If they drop you have to stop squatting.)
45 Situps Each (Partner Holds plank while you do situps)
Post time and weight to comments.
In teams of 2:
4 Rounds of:
15 Pushups Each (High-5 between)
30 Front Squats Each (30/20) (Holds themselves up on the rings/ If they drop you have to stop squatting.)
45 Situps Each (Partner Holds plank while you do situps)
Post time and weight to comments.
Saturday, October 22, 2011
Saturday 22/10/2011
Power Snatch Work your way up to a max 1 Rep. (20 minutes.)
30 Ring Pushups
20 Thrusters (40/25)
50 Knees to Elbows
20 Thrusters (40/25)
30 Ring Pushups
Post time and weight to comments.
Friday, October 21, 2011
Friday 21/10/2011
Hey guys, we will be doing a lot of retesting next week, let's bring our 'A' game and see how much we've improved this last month.
Bring some strapping tape for your hands today guys.
50 Overhead squats, with just the bar.
Rest.
Then:
21/15/9
Pullups
Burpee Box Jumps
Weighted Situps (10/5)
Thursday, October 20, 2011
Thursday 20/10/2011
50 Front Squats @ 50% bodyweight.
Rest 5 Minutes
3/5/7/9/11 and continue to increase reps until time runs out.
Ring Dips
Knees to Elbows
200m Run
Post time and weight to comments.
Wednesday, October 19, 2011
Wednesday 19/10/2011
As you can see, local competitions are for all levels of fitness. Ask me about the upcoming CrossFit SWS games day, or our very own games day in December.
Handstand Practice/ HSPU practice.
5 Rounds for time of:
3 Wall Climbs
30m Walking Lunge
15 Pushups (Hand Release)
15 Deadlift (60/40)
Post time and weight to comments.
Tuesday, October 18, 2011
Tuesday 18/10/2011
Food of the week: Beetroot! Get it into you, packed full of vitamin C and a great source of energy. Grate it into your salads for a change or roast it with your regulars.
Thruster - Skill/ Strength
5 sets of 8 reps, if your form and technique are good, increase the weight.
Macca's Run
10/9/8/7/6/5/4/3/2/1 of:
Ring Rows
Burpees
Macca's Run
Post time and weight to comments.
Monday, October 17, 2011
Monday 17/10/2011
How bad do you want it.
5 Rounds of:
5 Ring Dips
10 Deadlifts (100kg/70kg)
30 Double Unders
Core Work.
Post time and weight to comments.
5 Rounds of:
5 Ring Dips
10 Deadlifts (100kg/70kg)
30 Double Unders
Core Work.
Post time and weight to comments.
Saturday, October 15, 2011
Saturday 15/10/2011
21/15/9 of:
Thrusters (40/25)
Knees to Elbows
200 Mountain Climbers
Then 9/15/21 of:
Knees to Elbows
Thrusters
Post time and weight to comments.
Thrusters (40/25)
Knees to Elbows
200 Mountain Climbers
Then 9/15/21 of:
Knees to Elbows
Thrusters
Post time and weight to comments.
Friday, October 14, 2011
Friday 14/10/2011
In teams of 2:
5 Rounds for time of
10 Ring Rows each
10 Pushups each
10 Push Press (50/30)
Post time and weight to comments.
5 Rounds for time of
10 Ring Rows each
10 Pushups each
10 Push Press (50/30)
Post time and weight to comments.
Thursday, October 13, 2011
Thursday 13/10/2011
20 Minutes to achieve maximum rep clean and jerk.
30/20/10
Hang Clean
Push Press
50 Double Unders
Both weights at 30kg for guys, 20kg for girls.
Post weights and time to comments.
Wednesday, October 12, 2011
Wednesday 12/10/2011
Hey guys, the days are starting to heat up and I think it's time I reminded you of how important drinking water is. It's important to drink at least 2L especially on days you train as the water will keep you hydrated and will help you flush out those bad toxins that build up in your body. On top of that, drinking water regularly helps keen your skin looking good which is always a nice thing during beach season.
Skill - Ring Dips
Circuit - 1 minute per station. 1:30 rest post run.
Front Squats (40/25)
Knees to Elbows
Bent Over Rows (40/25)
Everyone Macca's run then rest.
Post weight and reps to comments.
Skill - Ring Dips
Circuit - 1 minute per station. 1:30 rest post run.
Front Squats (40/25)
Knees to Elbows
Bent Over Rows (40/25)
Everyone Macca's run then rest.
Post weight and reps to comments.
Tuesday, October 11, 2011
Tuesday 11/10/2011
Strict Pullups
(6,6,6,6,6)
20 Thrusters (40/30)
10 Upright Row (40/30)
Walking Lunge 30m
10 Upright Row
20 Thrusters
Macca's Run
Post time and weight to comments.
Monday, October 10, 2011
Monday 10/10/2011
Macca's Run *2
Then 2 rounds of:
30 Deadlifts (80kg/55kg)
30 Burpees
30 Ring Pushups
Post time and weight to comments.
Then 2 rounds of:
30 Deadlifts (80kg/55kg)
30 Burpees
30 Ring Pushups
Post time and weight to comments.
Friday, October 7, 2011
Friday 07/10/2011
Handstand Holds -- Accumulate 3 Minutes in a handstand hold.
21/18/15/12/9/6/3
Push Press (40/25)
Hang Clean (40/25)
Post time and weight to comments.
Thursday, October 6, 2011
Thursday 06/10/2011
Strict Pullups
(6,6,6,6,6)
100 Squats
80 Overhead Lunges (10/5)
60 Box Jumps (24"/20")
Post time and weight to comments.
(6,6,6,6,6)
100 Squats
80 Overhead Lunges (10/5)
60 Box Jumps (24"/20")
Post time and weight to comments.
Wednesday, October 5, 2011
Wednesday 05/10/2011
Skill Work -- Overhead Squat
21/15/9
Beginner - Knee Pushups
Intermediate - Pushups on toes
Advanced - Ring Pushups
Sumo Deadlift High Pull
Macca's Run
Post time and weight to comments.
21/15/9
Beginner - Knee Pushups
Intermediate - Pushups on toes
Advanced - Ring Pushups
Sumo Deadlift High Pull
Macca's Run
Post time and weight to comments.
Tuesday, October 4, 2011
Tuesday 04/10/2011
Ring Rows for technique.
5 * 10 Reps. Rest 1 minutes between sets.
AMRAP in 8 Minutes of:
10 Front Squats (40/25)
10 Burpees
Post time and weight to comments.
5 * 10 Reps. Rest 1 minutes between sets.
AMRAP in 8 Minutes of:
10 Front Squats (40/25)
10 Burpees
Post time and weight to comments.
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