That's a nice gym. And a good moustache.
"DT"
5 Rounds for time of:
12 Deadlifts (70/50)
9 Hang Cleans (70/50)
6 Push Jerks (70/50)
Post time and weight to comments.
Tuesday, January 31, 2012
Tuesday 31/01/2012
That's a nice gym. And a good moustache.
"DT"
5 Rounds for time of:
12 Deadlifts (70/50)
9 Hang Cleans (70/50)
6 Push Jerks (70/50)
Post time and weight to comments.
Monday, January 30, 2012
Monday 30/01/2012
5 Rounds for time of:
15 Pushups (hand release)
30 Box Jumps
60 Mountain Climbers
200m Run
Post time and weight to comments.
Sunday, January 29, 2012
Sunday 29/01/2012
5 HSPU (option available)
10 Deadlifts (80/50)
15 V-Opens
Post time and weight to comments.
10 Deadlifts (80/50)
15 V-Opens
Post time and weight to comments.
Saturday, January 28, 2012
Saturday 28/01/2012
20 Min AMRAP of:
10 Pullups
10 Pushups (release hands)
10 Push Press
50 SDHP with kettlebell (24/16)
200m Run
Post time and weight to comments.
Friday, January 27, 2012
Friday 27/01/2012
Interval Running
21 Thrusters (40/25)
21 Knees to Elbows
100 Situps
21 Knees to Elbows
21 Thrusters
Post time and weight to comments.
Thursday, January 26, 2012
Thursday 26/01/2012
21/15/9
Ring Dips
Burpee Box Jumps
Macca's Run
Post time and weight to comments.
Ring Dips
Burpee Box Jumps
Macca's Run
Post time and weight to comments.
Wednesday, January 25, 2012
Wednesday 25/01/2012
Skill - Split Jerk for 10 minutes. Work on speed under the bar.
Strength - 6 Deadlifts followed by 3 Hang High Pull @ 65-70% of max Clean and Jerk.
If you don't know your max, find a heavy weight for the high pulls and do that. 4 sets in total. 1:30 rest between sets.
3 Rounds for time of:
10 Squat clean and jerks (60/40)
30 Double Unders (120 skips)
Post time and weight to comments.
Strength - 6 Deadlifts followed by 3 Hang High Pull @ 65-70% of max Clean and Jerk.
If you don't know your max, find a heavy weight for the high pulls and do that. 4 sets in total. 1:30 rest between sets.
3 Rounds for time of:
10 Squat clean and jerks (60/40)
30 Double Unders (120 skips)
Post time and weight to comments.
Tuesday, January 24, 2012
Tuesday 24/01/2012
Sumo Deadlift
5 working sets of 5 Reps at 75% of Max Dead
2 mins rest btw sets
3 Rounds for time of:
15 Ring Pushups
15 Sumo Deadlift High Pull (40/25)
200m Run
Post time and weight to comments.
Monday, January 23, 2012
Monday 23/01/2012
Bench Press Working sets - 2*10 Reps/ 2*8 Reps/ 2*5 Reps
WOD:
AMRAP in 10 minutes of:
1 Pullup
5 Squats
2 Pullups
10 Squats
3 Pullups
15 Squats
.........
Post time and weight to comments.
WOD:
AMRAP in 10 minutes of:
1 Pullup
5 Squats
2 Pullups
10 Squats
3 Pullups
15 Squats
.........
Post time and weight to comments.
Friday, January 20, 2012
Friday 20/01/2012
21/15/9 of:
Ring Pushups
Deadlifts (60/40)
Farmer's Carry
Post time and weight to comments.
Thursday, January 19, 2012
Thursday 19/01/2012
AMRAP in 20 Minutes of:
5 Push Press (60/40)
10 Knees to Elbows
50 Mountain Climbers
Post time and weight to comments.
5 Push Press (60/40)
10 Knees to Elbows
50 Mountain Climbers
Post time and weight to comments.
Wednesday, January 18, 2012
Wednesday 18/01/2011
Not long now guys. If you have any questions about improving technique then this is why your coaches are here. Ask us. Ask us any number of questions related to fitness and if it requires a long answer then we'll find a time to talk about it.
Overhead Squat - Strength
4 Sets of 3 Reps. Rest 1:30 between sets.
Snatch Balance - Strength
4 Sets of 3 Reps. Rest 1:30 between sets.
"Isabel"
30 Power Snatch (60/40)
Post time and weight to comments.
Tuesday, January 17, 2012
Tuesday 17/01/2012
Love this! CrossFit is for everyone everywhere.
AMRAP in 15 minutes of:
15 Ring Dips
15 Squats
15 Double Unders
200m Run
Post time and weight to comments.
Monday, January 16, 2012
Monday 16/01/2012
Hey guys, hope the goal setting has come on nicely. Last week to bring in your goals this week so we can get started on them. Doesn't matter how driven you are, let's write something down so we know what direction we are heading.
3 Rounds for time of:
10 Pullups
10 Squats Cleans (60/40)
Macca's Run with plate
Post time and weight to comments.
3 Rounds for time of:
10 Pullups
10 Squats Cleans (60/40)
Macca's Run with plate
Post time and weight to comments.
Friday, January 13, 2012
Friday 13/01/2012
21/15/9 of:
Sumo Deadlift High Pull (40/25)
Knees to Elbows
100 Double Unders
Post time and weight to comments.
Sumo Deadlift High Pull (40/25)
Knees to Elbows
100 Double Unders
Post time and weight to comments.
Thursday, January 12, 2012
Thursday 12/01/2012
Remember to check your emails guys and get onto that goal setting. The new year has started and I'm sure all of you want to achieve something soon.
5 Rounds for time of:
6 Strict Pullups
12 Thrusters (40/25)
24 Burpees
Post time and weight to comments.
Wednesday, January 11, 2012
Wednesday 11/01/2012
21/15/9 of:
Ring Dips
Hang Clean and Jerk (40/25)
Macca's Run
Post time and weight to comments.
Ring Dips
Hang Clean and Jerk (40/25)
Macca's Run
Post time and weight to comments.
Tuesday, January 10, 2012
10/01/2012
4 Rounds for time of:
10 Box Jumps
20 Kettlebell Swings
30m of Overhead Walking Lunge
Post time and weight to comments.
10 Box Jumps
20 Kettlebell Swings
30m of Overhead Walking Lunge
Post time and weight to comments.
Monday, January 9, 2012
Monday 09/01/2012
10 Power Snatch (60/40)
5 Rounds of:
5 Pullups
10 Pushups
15 Squats
200m Run
Then 10 Power Snatch (60/40)
Post time and weight to comments.
Sunday, January 8, 2012
Sunday 08/01/2012
5 Rounds for time of:
10 Ring Rows
20 Kettlebell SDHP
30 Double Unders
Post time and weight to comments.
Saturday, January 7, 2012
Saturday 07/01/2012
"Tombstone"
1 Macca's Run
Performing clean and jerk lift (2500kg/2000kg) from ground to overhead using whichever weight you choose.
1 Maccas Run
Post time and weight to comments.
1 Macca's Run
Performing clean and jerk lift (2500kg/2000kg) from ground to overhead using whichever weight you choose.
1 Maccas Run
Post time and weight to comments.
Friday, January 6, 2012
Friday 06/01/2012
Overhead Squat Practice/Strength
4 Sets of 8 reps 1 Min rest btw sets.
21/15/9
Thrusters
Pushups (Hand Release)
Post time and weight to comments.
4 Sets of 8 reps 1 Min rest btw sets.
21/15/9
Thrusters
Pushups (Hand Release)
Post time and weight to comments.
Thursday, January 5, 2012
Thursday 05/01/2011
He nails it near the end. 106 Pullups in a row.
5 Rounds for time of:
Pullups
Lunge Alley and Back
Macca's Run
Wednesday, January 4, 2012
Wednesday 04/01/2012
Strict Press
5 working sets of 5 reps.
AMRAP in 10 minutes of:
10 Push Press (40/25)
10 Box Jumps
10 Knees to elbows
Post time and weight to comments.
5 working sets of 5 reps.
AMRAP in 10 minutes of:
10 Push Press (40/25)
10 Box Jumps
10 Knees to elbows
Post time and weight to comments.
Tuesday, January 3, 2012
Tuesday 03/01/2012
Strict Pullups
Option 1 - 30 Strict pullups assisted
Option 2 - 30 Strict Pullups Unassisted
Option 3 - 30 Strict pullups Knees at 90 degrees
Option 4 - 30 Strict L pullups
5 Rounds of:
5 Wall climbs
10 Deadlifts (100/70)
200m Run
Post time and weight to comments.
Monday, January 2, 2012
Monday 02/01/2012
Macca's Farmers Carry then:
21/15/9 of:
Kettlebell Swings (24/16)
Pushups (Hand Release)
*2 Squats
Then Macca's Farmers Carry.
Post time and weight to comments.
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