Fran is coming soon.
Push Press
(8,8,8,8)
Then:
5 rounds for time of:
10 Ring Rows
20 Deadlifts
30 Double Unders
Post time and weight to comments.
Thursday, September 29, 2011
Thursday 29/09/2011
Fran is coming soon.
Push Press
(8,8,8,8)
Then:
5 rounds for time of:
10 Ring Rows
20 Deadlifts
30 Double Unders
Post time and weight to comments.
Wednesday, September 28, 2011
Tuesday, September 27, 2011
Tuesday 27/09/2011
Strict Pullups
(5,5,5,5,5)
12 AMRAP of:
5 Squat Clean and Jerk (80/55)
10 Burpees
Post reps and weight to comments.
(5,5,5,5,5)
12 AMRAP of:
5 Squat Clean and Jerk (80/55)
10 Burpees
Post reps and weight to comments.
Monday, September 26, 2011
Monday 26/09/2011
Tabata Day. Intervals of 20 seconds on and 10 seconds off. Score is total reps per exercise.
8 Intervals per exercise.
Pushups
Squats
Mountain Climbers
Situps
Lower Back strength.
Post reps to comments.
Saturday, September 24, 2011
Saturday 24/09/2011
Kunal's Birthday Workout.
It's a surprise, come in to find out!!!
Post Birthday punches to comments (30...+ 1 for good luck).
It's a surprise, come in to find out!!!
Post Birthday punches to comments (30...+ 1 for good luck).
Friday, September 23, 2011
Friday 23/09/2011
5 rounds of:
Max Front Squat (40/25)
Max Bent Over Row (40/25)
Rest as required.
Core work.
Post time and weight to comments.
Max Front Squat (40/25)
Max Bent Over Row (40/25)
Rest as required.
Core work.
Post time and weight to comments.
Thursday, September 22, 2011
Thursday 22/09/2011
20 Minutes to figure out Max Deadlift for 1 Rep.
20 Min cap of 10 rounds for time:
10 Pushups
20 Situps
30 Double Unders
Posr time and weight to comments.
Wednesday, September 21, 2011
Wednesday 21/09/2011
10 mins of:
Beginner - Wall Climbs
Intermediate - Handstand Practice
Advanced - Handstand Pushups
5 Rounds for time of:
4 Push Jerk (70/45)
8 Front Squat (70/45)
12 Burpees
Post time and weight to comments.
Beginner - Wall Climbs
Intermediate - Handstand Practice
Advanced - Handstand Pushups
5 Rounds for time of:
4 Push Jerk (70/45)
8 Front Squat (70/45)
12 Burpees
Post time and weight to comments.
Tuesday, September 20, 2011
Tuesday 20/09/2011
Clean High Pull -- work your way into a 5 Rep Max
Macca's Run
Then:
5/10/15/20 of:
Pushups (Hand Release)
Deadlift (80/50)
Then: Macca's Run
Post time and weight to comments.
Macca's Run
Then:
5/10/15/20 of:
Pushups (Hand Release)
Deadlift (80/50)
Then: Macca's Run
Post time and weight to comments.
Monday, September 19, 2011
Monday 19/09/2011
10 Minute Cap:
21/15/9 of:
Power Clean (40/25)
Thrusters (40/25)
Rest remaining time left in '10 min cap'.
Then for time:
9/15/21 of:
Power Clean (40/25)
Thruster (40/25)
Post time and weight to comments.
Sunday, September 18, 2011
Sunday 18/09/2011
Pullups -- Strength.
5 Rounds for time of:
100 Skips
10 Burpees
Post time and weight to comments.
Saturday, September 17, 2011
Saturday 17/09/2011
Skill Work -- Squats with roll. (50 reps)
Advance option -- Pistol with roll (25 each leg)
21/18/15/12/9/6/3
Bent Over Row (40/25)
Squat Jumps
Post time and weight to comments.
Friday, September 16, 2011
Friday 16/09/2011
Overhead Squat -- (5,5,5,5,5)
15 Minute AMRAP of:
5 Wall Climbs
15m Overhead Walking lunge (20/10)
1 Shuttle run in first round. 2 in the second round, 3 in the third round and so on until time runs out.
Post weight and rounds to comments.
Thursday, September 15, 2011
Thursday 15/09/2011
Strength: Bench Press (8,8,8,8)
Squats (8,8,8,8)
Both @ 70% of your max. Rest 1:30 Between sets. 5 minutes to warm up to working weight.
50 Burpees for time.
Core.
Post time and weight to comments.
Wednesday, September 14, 2011
Wednesday 14/09/2011
http://www.fitbomb.com/2011/09/crossfit-hand-care.html
Some hand care advice.
Handstand work -- 10 Minutes.
30/20/10 of:
Hang Snatch (30/20)
Burpees
Situps
Then 1 Macca's Run
Post time and weight to comments.
Some hand care advice.
Handstand work -- 10 Minutes.
30/20/10 of:
Hang Snatch (30/20)
Burpees
Situps
Then 1 Macca's Run
Post time and weight to comments.
Tuesday, September 13, 2011
Tuesday 13/09/2011
Power: 4 Rounds of: Max Box Jumps in 1 Minute. Rest 1 Minute between sets.
7 Rounds for time:
10 Sumo Deadlift High-Pull (50/35)
10 Pushups (Hand Release)
Post time and weight to comments.
7 Rounds for time:
10 Sumo Deadlift High-Pull (50/35)
10 Pushups (Hand Release)
Post time and weight to comments.
Monday, September 12, 2011
Monday 12/09/2011
Push Press
(5,5,5,5,5)
With a 20 Min Cap:
50 Squats
Macca's Run
40 Squats
Macca's Run
30 Squats
Macca's Run
20 Squats
Macca's Run
10 Squats
Macca's Run
Post time to comments.
Saturday, September 10, 2011
Saturday 10/09/2011
Time to learn these skills.....
Bent Over Row
(10,10,10,10)
Macca's Run
3,6,9,12 of:
Front Squat (40/25)
Push Press (40/25)
Then Macca's Run
Post time and weight to comments.
Friday, September 9, 2011
Friday 09/09/2011
Check out some of the basic mobility exercises we will be running through in future classes from now on to improve on our technique and position.
Bench Press
(4 Sets of 8 Reps)
AMRAP in 8 Minutes of:
10 Deadlift (80/55)
20 Situps
30 Skips
Post rounds and weight to comments.
Thursday, September 8, 2011
Wednesday, September 7, 2011
Wednesday 07/09/2011
Shoulder Mobility - 5 Minutes
"JH"
21/15/9 of:
Thrusters (40/25)
*2 Double Unders
Burpees
Core Work.
Post time and weight to comments.
"JH"
21/15/9 of:
Thrusters (40/25)
*2 Double Unders
Burpees
Core Work.
Post time and weight to comments.
Tuesday, September 6, 2011
Tuesday 06/09/2011
"DT"
Five rounds for time of:
Deadlift, 12 reps (70/50)
Hang power clean, 9 reps (70/50)
Push jerk, 6 reps (70/50)
Post time and weight to comments.
Five rounds for time of:
Deadlift, 12 reps (70/50)
Hang power clean, 9 reps (70/50)
Push jerk, 6 reps (70/50)
Post time and weight to comments.
Monday, September 5, 2011
Monday 05/09/2011
Shuttle Runs - 15 Seconds per run. As fast as you can.15 Runs.
In teams of 2:
100 Sumo Deadlift High Pull (40/25)
100 Box Jumps
100 Situps
Friday, September 2, 2011
Friday 02/09/2011
Check out this report on CrossFit and what's happening, particularly in Tasmania.
http://www.abc.net.au/news/2011-08-26/crossfit-champ/2858022
Overhead Squat Practice for 15 minutes
10 Minute AMRAP of:
3 Wall Climbs
6 Deadlifts (100/70)
9 Burpees
Post time and weight to comments.
http://www.abc.net.au/news/2011-08-26/crossfit-champ/2858022
Overhead Squat Practice for 15 minutes
10 Minute AMRAP of:
3 Wall Climbs
6 Deadlifts (100/70)
9 Burpees
Post time and weight to comments.
Thursday, September 1, 2011
Thursday 01/09/2011
"The Tombstone"
1 Macca's Run
Performing Clean and Jerk, get 2500kg/2000kg from ground to overhead.
1 Macca's Run
Repetition amount depends on weight chosen.
Post time and weight chosen to comments.
1 Macca's Run
Performing Clean and Jerk, get 2500kg/2000kg from ground to overhead.
1 Macca's Run
Repetition amount depends on weight chosen.
Post time and weight chosen to comments.
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