Tuesday, December 31, 2013

New Years Eve Guys!!!

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.

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.

Sunday, December 29, 2013

Sunday 29/12/2013

Rest day, or catch up on one of the workouts you missed.

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.

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.

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.

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!!!

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.

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.

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!

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!

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

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.

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.

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.

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.

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.

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.

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.

Thursday 05/12/2013

Rest day and Skill Day.... Pistols

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.

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.

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.