Last day of the year.
Head to the track and push out:
5 * 400m Run
2 Min rest between sets
If you are feeling real good do 8 sets.
Tuesday, December 31, 2013
Monday, December 30, 2013
Monday 30/12/2013
5 Rounds of:
20m Bear Crawl
10 Burpees
20 Squats
If you have somewhere to work on your HS/HSPU's then do it. You can choose to do an EMOM or just practice doing HS in the backyard.
20m Bear Crawl
10 Burpees
20 Squats
If you have somewhere to work on your HS/HSPU's then do it. You can choose to do an EMOM or just practice doing HS in the backyard.
Sunday, December 29, 2013
Saturday, December 28, 2013
Saturday 28/12/2013
Beach workout today.
Go to just above knee deep( if the waves are too big this won't work too well)
Wade between 100 and 200m up the beach.
Perform 50 Pushups
Wade back
Perform 50 pushups
Enjoy the rest of the day at the beach.
Go to just above knee deep( if the waves are too big this won't work too well)
Wade between 100 and 200m up the beach.
Perform 50 Pushups
Wade back
Perform 50 pushups
Enjoy the rest of the day at the beach.
Friday, December 27, 2013
Friday 27/12/2013
Find an oval somewhere for today's workout.
1 Lap around the oval
Lunge 1 third the length of the oval.
1 Lap around oval
Lunge 2/3rd the length of the oval
1 Lap around the oval
Lunge the full length of the oval
1 Lap around the oval.
Good luck. Let me know on the facebook page for the gym how you did. I would love to hear how it went.
1 Lap around the oval
Lunge 1 third the length of the oval.
1 Lap around oval
Lunge 2/3rd the length of the oval
1 Lap around the oval
Lunge the full length of the oval
1 Lap around the oval.
Good luck. Let me know on the facebook page for the gym how you did. I would love to hear how it went.
Thursday, December 26, 2013
Thursday 26/12/2013
For those of you keen post Christmas Belly I have an easy one for you today.
21/15/9 of:
Burpees
Squats
Situps
If you want more then repeat in reverse 9/15/21.
21/15/9 of:
Burpees
Squats
Situps
If you want more then repeat in reverse 9/15/21.
Wednesday, December 25, 2013
Christmas Day
If you guys are training today then something might be wrong with you. I will be doing an AMRAP of Custard straight after a 60 minute cap on turkey.
Enjoy your day off!!!
Enjoy your day off!!!
Tuesday, December 24, 2013
Christmas Eve!!
Get excited guys, Christmas is moments away.
Today's workouts are a little bit of fun mixed with some coordination.
Most of the work is partner work. The 6am crew enjoyed it thoroughly.
Also as I said, at midnight each day I have scheduled workouts to be posted up here on the blog.
Today's workouts are a little bit of fun mixed with some coordination.
Most of the work is partner work. The 6am crew enjoyed it thoroughly.
Also as I said, at midnight each day I have scheduled workouts to be posted up here on the blog.
Monday, December 23, 2013
Monday 23/12/2013
Well, our second last day before we shut up shop until the 6th of January. As promised I have programmed workouts that can be down either in the backyard, down at the beach or at the local park.
They are scheduled to be released each day at midnight.
Warm up workout on the board.
4 Sets of Strict Pullups, minimum 3.
5 Rounds for time of:
10 Power Cleans (40/25)
10 Front Squats ""
10 Burpees
50 Calories on the airdyne as a finisher.
They are scheduled to be released each day at midnight.
Warm up workout on the board.
4 Sets of Strict Pullups, minimum 3.
5 Rounds for time of:
10 Power Cleans (40/25)
10 Front Squats ""
10 Burpees
50 Calories on the airdyne as a finisher.
Friday, December 20, 2013
Friday 20/12/2013
Warm up workout is available for you on the board.
EMOM for 10 minutes:
5 Power Cleans
10 Pushups
Some juicy work to finish the session off as well.
Dress up for the 12 days of Christmas Wod tomorrow!
EMOM for 10 minutes:
5 Power Cleans
10 Pushups
Some juicy work to finish the session off as well.
Dress up for the 12 days of Christmas Wod tomorrow!
Thursday 19/12/2013
Rest and Catch up day.
Remember that Saturday's workout is a dress up workout. Stuck for ideas? head to the reject shop!
Remember that Saturday's workout is a dress up workout. Stuck for ideas? head to the reject shop!
Wednesday, December 18, 2013
Wednesday 18/12/2013
A Reminder to dress up for Saturday's class guys.
The workout that we will do will be drawn from a hat. SO who knows what we will be doing.
Today we are re-visiting Open workout 13.1.
17 Minute Cap
40 Burpees to a target 6 inches above your max reach.
30 Snatch (30/20)
30 Burpees
30 Snatch (60/35)
20 Burpees
30 Snatch (75/46)
10 Burpees
Max effort snatches (90/55)
Enjoy
The workout that we will do will be drawn from a hat. SO who knows what we will be doing.
Today we are re-visiting Open workout 13.1.
17 Minute Cap
40 Burpees to a target 6 inches above your max reach.
30 Snatch (30/20)
30 Burpees
30 Snatch (60/35)
20 Burpees
30 Snatch (75/46)
10 Burpees
Max effort snatches (90/55)
Enjoy
Tuesday, December 17, 2013
Tuesday 17/12/2013
10000m row for time......Not really. But we do have a lot of work to do today.
Check yesterday's post for this Saturday's workout.
Also I will be programming holiday workouts for you to do at home each day if yo wish to maintain some fitness.
4 * 6 Bench Press
Death By chin-ups
8 Min AMRAP of:
3 P Snatch
3 Clean and Jerk
3 Front Squat
3 Back Squat
3 Shoulder to overhead
Use same weight for all 5 exercises.
Check yesterday's post for this Saturday's workout.
Also I will be programming holiday workouts for you to do at home each day if yo wish to maintain some fitness.
4 * 6 Bench Press
Death By chin-ups
8 Min AMRAP of:
3 P Snatch
3 Clean and Jerk
3 Front Squat
3 Back Squat
3 Shoulder to overhead
Use same weight for all 5 exercises.
Monday, December 16, 2013
Monday 16/12/2013
An awesome turn out for the Christmas party on Saturday. I will be putting photos up on the Facebook page later today.
Also this Saturday we will be doing a dress up Workout. Christmas themed of course. Come as santa, reindeer, a tree, elves, a candy cane or perhaps a gingerbread person (Gender Equality Kelly).
If you come to the 9am we will head to Gymea for breakfast afterwards.
Warm up workout on the board.
5 Sets of weighted walking lunges. Buns of steel guys.
Partition as needed -
50 Ring Rows
50 Pushups
50 Squats
50 KB Swings
50 Burpees
3 Rounds of
30 sec on
30 sec off
Airdyne for Calories.
Also this Saturday we will be doing a dress up Workout. Christmas themed of course. Come as santa, reindeer, a tree, elves, a candy cane or perhaps a gingerbread person (Gender Equality Kelly).
If you come to the 9am we will head to Gymea for breakfast afterwards.
Warm up workout on the board.
5 Sets of weighted walking lunges. Buns of steel guys.
Partition as needed -
50 Ring Rows
50 Pushups
50 Squats
50 KB Swings
50 Burpees
3 Rounds of
30 sec on
30 sec off
Airdyne for Calories.
Friday, December 13, 2013
Friday 13/12/2013
Check yesterday's post for any information about the Christmas party tomorrow!
Partner warm up this morning. A little bit different.
5 * 5 Strict Press
5 Rounds of:
2 Muscle Ups
Your choice of 500m Row, 500m Airdyne, 100 Double Unders
6 Clean and Jerk (60/40)
Post time and weight to comments.
Partner warm up this morning. A little bit different.
5 * 5 Strict Press
5 Rounds of:
2 Muscle Ups
Your choice of 500m Row, 500m Airdyne, 100 Double Unders
6 Clean and Jerk (60/40)
Post time and weight to comments.
Thursday, December 12, 2013
Thursday 12/12/2013
Hey everyone,
Saturday is looking to be a great day for the Christmas Party. Details reminder:
1-4pm Prince Edward Park.
There will be souvlaki provided for the day but if you want snacks, salads or any other meats bring them along. It's going to be a good day for what is basically a picnic.
We will have the 2 gazebos set up but you will need to bring your own chairs or rugs.
Message me if you need anything else.
Saturday is looking to be a great day for the Christmas Party. Details reminder:
1-4pm Prince Edward Park.
There will be souvlaki provided for the day but if you want snacks, salads or any other meats bring them along. It's going to be a good day for what is basically a picnic.
We will have the 2 gazebos set up but you will need to bring your own chairs or rugs.
Message me if you need anything else.
Wednesday, December 11, 2013
Wednesday 11/12/2013
Hey guys, check out the Facebook page for some news about Our member Chook.
https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745741?directed_target_id=176764035745741
Warm up is on the board.
HS/Hspu Practice.
8 Min Cap. Reps increase by 3 each round until end of cap.
3 Ring Dips
3 Power Snatch (50/30)
50 Calories on Airdyne/Rower to finish.
Post time and weight to comments.
https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745741?directed_target_id=176764035745741
Warm up is on the board.
HS/Hspu Practice.
8 Min Cap. Reps increase by 3 each round until end of cap.
3 Ring Dips
3 Power Snatch (50/30)
50 Calories on Airdyne/Rower to finish.
Post time and weight to comments.
Monday, December 9, 2013
Tuesday 10/12/2013
Warm Up - 5 Rounds of -
30 Double Unders
3 Malcolms
Rest 30 Seconds
Strength work 15 minutes- Complex work up to a heavy set, then 3 sets of:
1 Power Clean
1 Squat Clean
1 Jerk
Conditioning - Partition as needed.
100 Box Jumps
100 KB Swings
100 Pushups
Post time and weight to comments.
30 Double Unders
3 Malcolms
Rest 30 Seconds
Strength work 15 minutes- Complex work up to a heavy set, then 3 sets of:
1 Power Clean
1 Squat Clean
1 Jerk
Conditioning - Partition as needed.
100 Box Jumps
100 KB Swings
100 Pushups
Post time and weight to comments.
Monday 09/12/2013
Working up to a heavy front squat for the day.
Fran - 21/15/9 of:
Thrusters (40/25)
Pullups
Have fun guys, we are using today as an opportunity to re-test so come down and hit it hard.
Friday, December 6, 2013
Friday 06/12/2013
5 sets of weighted walking lunges. Approximately half the weight you managed to achieve 2 weeks ago for your best effort.
15 Minute AMRAP of:
2 Muscle Ups
8 Thrusters (40/25)
16 KB Swings
Post time and weight to comments.
15 Minute AMRAP of:
2 Muscle Ups
8 Thrusters (40/25)
16 KB Swings
Post time and weight to comments.
Wednesday, December 4, 2013
Wednesday 04/12/2013
Warm up workout is on the board.
Some foam rolling and stretching between.
Then 50/40/30/20/10 of:
Wall Balls
Plate Situps
Double Unders
Pushups
Post time and weight to comments.
Some foam rolling and stretching between.
Then 50/40/30/20/10 of:
Wall Balls
Plate Situps
Double Unders
Pushups
Post time and weight to comments.
Tuesday, December 3, 2013
Tuesday 03/12/2013
Warm up workout on the board.
5 Minutes spent working on your Kipping Pullups. Practice pulling higher and keeping that hollow position.
EMOM for 10 Minutes:
Clean doubles.
15/12/9 @ 60/40:
Push Press
Back Squats
Bent over rows
Post time and weight to comments.
5 Minutes spent working on your Kipping Pullups. Practice pulling higher and keeping that hollow position.
EMOM for 10 Minutes:
Clean doubles.
15/12/9 @ 60/40:
Push Press
Back Squats
Bent over rows
Post time and weight to comments.
Monday, December 2, 2013
Monday 02/12/2013
We had quite a good weekend up at CrossFit BTS Throwdown at the Showground.
Advanced Male -
Coach - 4th
Checch - 9th
Jack - 16th
Alex (First advanced comp) - 46th
Open Male - Skippy in 18th out of 86 competitors. awesome for his first competition and pulling off a second place in one event.
Open Female - Leah - 5th out of 83 competitors
Masters Males - Greg and Alex both tied for 12th....we still do not know who is the fittest!!!
All in all a fantasticly run day with everyone enjoying themselves. Thank you to the support crew that came up. You guys rocked.
1km Row at three quarter pace.
3 * 5 Heavy Front Squats, you need to feel like you couldn't push one more out even if you tried.
EMOM for 10 minutes:
5 Strict HSPU adjust to whatever you need.
21/15/9 of:
Calories on Rower
Burpees
Move quickly and efficiently once the 1km row is done guys. Short breaks between each block of exercises.
Advanced Male -
Coach - 4th
Checch - 9th
Jack - 16th
Alex (First advanced comp) - 46th
Open Male - Skippy in 18th out of 86 competitors. awesome for his first competition and pulling off a second place in one event.
Open Female - Leah - 5th out of 83 competitors
Masters Males - Greg and Alex both tied for 12th....we still do not know who is the fittest!!!
All in all a fantasticly run day with everyone enjoying themselves. Thank you to the support crew that came up. You guys rocked.
1km Row at three quarter pace.
3 * 5 Heavy Front Squats, you need to feel like you couldn't push one more out even if you tried.
EMOM for 10 minutes:
5 Strict HSPU adjust to whatever you need.
21/15/9 of:
Calories on Rower
Burpees
Move quickly and efficiently once the 1km row is done guys. Short breaks between each block of exercises.
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