Friday, November 29, 2013

Friday 29/11/2013

10 Minutes to work up to a 1RM Thruster.

10 Minutes to work up to a 1RM Strict Pullup.

3 Rounds for time of:
15 Chest 2 Bar
15 Thrusters (40/25)

Post time and weight to comments.

Thursday 29/11/2013

Rest Day or Catch Up

We will be running Snatch Drills for those interested. To learn more you can book in one on one with Marissa.

Wednesday, November 27, 2013

Wednesday 27/11/2013

I would like to finalise numbers for the Christmas party this week guys as I will be providing meat on the day.

5 Sets of:
5-10 Strict Pullups
1 Lap of Overhead Lunges
Rest2-3 mins

10 Burpees
10 Box Jumps
30 Seconds rest

Post time and weight to comments.

Tuesday, November 26, 2013

Tuesday 26/11/2013

3 Sets of:
3 Hang Power Cleans
S/set
3 Front Squats


3 Sets of:
ME Ring Dips
Rest 2 Minutes BTW sets

5 Rounds of:
500m Row
10 T2B
10 Pushups

Post time and weight to comments.

Friday, November 22, 2013

Friday 22/11/2013

For those wanting to help out tomorrow, classes will run as normal and then from about 10:30 onwards we will be preparing the gym for Sunday! Come on down.

Warm up workout on board.

3 Sets of 7 deadlifts, go heavy and I want you to attempt a clean grip (which includes the hook)

4 Rounds for time of:
15 Squats (60/40)
15 KB Swings (24/16)
15 Pullups

It's a good all body smashfest, enjoy.

Thursday, November 21, 2013

Thursday 21/11/2013

Rest Day/Catch up day

Muscle Up Skill work.

Wednesday, November 20, 2013

Wednesday 20/11/2013

Tomorrow's skill work will be based around Muscle Ups and progressions associated with Muscle ups.

5 Sets to establish heaviest walking lunge lap.

5 Sets to establish heaviest 30m farmer's carry.

5 Rounds of 30 on 30 off using Airdyne for calories.

5 Rounds of 1 min on 30 secs off for metres using the rower.

Post results to comments.

Monday, November 18, 2013

Tuesday 19/11/2013

Below is a story of a friend of mine from CrossFit BTS. She will be competing this Sunday in our charity games day. She has demonstrated that if you do the right thing, you can achieve your goal, no matter what it is.

https://www.facebook.com/notes/katrina-stewart/me-myself-and-i/10151873733319219



4 Sets of 8 Back Squats @75%
S/set with 5 Strict Pullups,
Rest 3 mins btw.

3 Rounds of:
10 Power Cleans (60/40)
20 T2B
10 Push Jerks (60/40)
20 Situps

10 Minute Cap

Rest 5 minutes.

Tabata Pushups - 8 intervals.

Friday, November 15, 2013

Friday 15/11/2013

Overhead Squat 5 * 5
Work up to a heavy set.


EMOM for 10 Minutes:
2 Power Snatch touchngo @ 80%


3 Rounds for time of:
300m Row
20 Burpees

Post time and weight to comments.

Wednesday, November 13, 2013

Wednesday 13/11/2013

http://crossfitpaleo.net/10mistakes

Give it a quick read through guys, even if you just check the 10 points to realise why progressions are important, why paleo works for some and why strict and strength work is important.


Strength work for today -
4 Rounds of:
8 Bent over Row
S/set with
8 Push Press

Choose your own weights, maintaining minimum 45 degree angle on your bent over row. More instructions in class.


30/20/10 of:
KB Swings
Toes 2 Bar
3 Shuttle Runs


Post time and weight to comments.

Tuesday, November 12, 2013

Tuesday 12/11/2013

There is a warm up workout on the board to go through to prepare your body properly for today's AMRAP.

20 minute AMRAP of:
10 Thrusters (42.5/30)
10 Pullups
10 Power Cleans
10 Pushups
10 Burpees


Post time and weight to comments.

Monday, November 11, 2013

Monday 11/11/2013

2 Weeks until the Charity day. Going to be a blast so make sure you come out and check what's going on.

Thursday's skill this week will be Rope Climbs so Bring Long socks or thick full length tights/skins.

For 10 minutes:
Evens - Back Squats @ 75-80%
Odds - Strict HSPU, Minimum 3 reps.

Emom for 10 minutes:
3 Malcolms

Post weight used and reps to comments.

Friday, November 8, 2013

Friday 08/11/2013

There is a warmup workout on the board as well today. The bulk of the training is as follows.

4 * 4 TNG Squat Cleans @ 80% of your max. Resting 2 minutes between sets.

It should feel heavy on your third and hard on your 4th rep.

10 Minute AMRAP of:
15 Box Jumps
12 Pushups (HR)
9 KB Swings

An opportunity to go a little heavier on the swings than you normally do today.
With the box jumps work on springing up off the ground rather than coming to a complete halt.

Post time and weight to comments.

Wednesday, November 6, 2013

Wednesday 06/11/2013

EMOM for 10 minutes of:
3 Back Squats @ 80%

Rest 2 Mins

EMOM for 10 minutes of:
Half your max rep strict pullups

Rest 2 Minutes

2km Row for time (10 min cap.


Make sure you get behind each other on this row guys. It hurts and all the encouragement you can give I want you to dish out.

Post time and weight to comments.

Tuesday, November 5, 2013

Tuesday 05/11/2013

Big Chipper to celebrate Melbourne Cup.

1km Row
50 Wall Ball
40 T2B
30 Ring Dips
20 Squat Cleans
100 Double unders
1 Farmer's Carry

Post time and weights to comments.

Monday, November 4, 2013

Monday 04/11/2013

Spend 15 Minutes working up to a heavy single:
High Hang Snatch
or
Overhead Squat
Then 15 Minutes to finish  5 sets of 3 reps @ 80% of the above weight.

'Diane' 21/15/9 of:
Deadlifts (100/60)
HSPU


3 Rounds on Airdyne of:
15 Calories
30 second rest


Post time and weights to comments.

Friday, November 1, 2013

Friday 01/11/2013

Death By Chinups


5 Rounds of:
3 Muscle Ups
5 Squat Cleans (80/50)
7 Burpees over the bar

Juicy Juicy workout. There are options to replace the muscle up so come on in.

Post time and weight to comments.