Wednesday 30/11/2011

Handstand/ HSPU practice.
Option 1: 30 Wall Climbs
Option 2: Accumulate 3 Minutes in a handstand
Option 3: 20-30 Handstand Pushups

Macca's Run
50 Knees to Elbows
50 Box Jumps
50 Pushups
50 Moving Planks
Macca's Run

Post time and weight to comments.

Tuesday 29/11/2011

Squat Clean - Strength
(5,5,5,3,3)

15 Minute AMRAP of:
30 Double Unders
20 Squats
10 Burpees

Post time and weight to comments.

Monday 28/11/2011

Congratulations to everyone who competed on the weekend. In particular Dane Jama who pulled off a podium finish in the open category. Top work. Registrations have already opened for CrossFit Gosford's game day in January. Will put more details up soon.

Skill - Squat Snatch.

21/15/9 of:
Power Snatch (40/25)
Situps
Macca's Run

Post time and weight to comments.

Sunday 27/11/2011

No Classes Today. All out at CrossFit SWS first birthday games day.
Unit i2, 5-7 Hepher Road Campbelltown
Try to park on the street, not in the complex. If you get lost give me a call. 0431823290.

Saturday 26/11/2011

Sweet potato. White starchy potato's cousin. More nutrients, less starch = better for you. Makes you feel more full. Try to switch from your regular potato to the sweet when you're making mash, or chips. Grill it on the BBQ.



AMRAP in 2 minutes per exercise. 1 min Rest between each.
Pushups
Squats
Pullups
Situps
Burpees
Kettlebell Swings

Post reps to comments.

Friday 25/11/2011

Overhead Squat Practice
5 Sets of 10 good quality reps.

15/12/9/6/3 of:
Power Snatch (45/30)
Ring Rows
Box Jumps
Situps

Post time and weight to comments.

Thursday 24/11/2011

1 Macca's Run
THen 5 Rounds of:
30 Double Unders
20 Push Press (40/25)
10 Pistols
Then 1 Macca's Run to finish.

Post time and weight to comments.

Wednesday 23/11/2011

3 Rounds of:
Bench Press 1 min on. 2 Minutes off. (60/40)

10-1 of:
Pullups
Burpees

Post time and weight to comments.

Tuesday 22/11/2011

Death by Thruster
1 Thruster on the first minute. Rest remainder of time left in the minute.
2 Thrusters in the 2nd minute. Rest remaining time.
3 Thrusters in the 3rd minute. Continue like this until you cannot complete the round you are up to in the 60 seconds provided.


21/15/9
Pushups
Knees to Elbows.

Post time and weights to comments.

Monday 21/11/2011

"The Tombstone"

1 Macca's Run
Clean and Jerk (2500kg/2000kg)
1 Macca's Run

The weight you choose determines the amount of reps that you will perform. e.g 50kg = 50 reps for the guys, 40 reps for the girls.
Get along to the CrossFit BodiComplete facebook page and like it guys! http://www.facebook.com/#!/pages/CrossFit-BodiComplete/176764035745741

Post time and weight to comments.

Sunday 20/11/2011

Broad Jump Length of alley and back. (40m)
30 Kettlebell Swings
Then: 21/15/9 of:
Deadlift (60/40)
Ring Rows
Then:
30 Kettlebell Swings
Broad Jump Length of Alley and Back.

Post time and weight to comments.

Saturday 19/11/2011

Macca's Run
21/15/9
Sumo Deadlift High Pull (40/25)
Burpees
Push Press (40/25)
Knees to Elbows

Then 1 Macca's Run.

Post time and weight to comments.

Friday 18/11/2011

Just a reminder guys. Classes are getting busier which makes it hard for new people to just jump in. If you have a friend that is interested in coming along please call or message me first to talk about it.

10/8/6/4/2
Front Squat (60/40)
Ring Dips
Then:
50/40/30/20/10
Situps
Shuttle Run after each round.

Post time and weight to comments.

Thursday 17/11/2011

Strict Pullups
(6/6/6/6/6)

10-1 of:
Ring Rows
*10 Mountain Climbers
*10 Double Unders
Then Macca's Run

Post time and weight to comments.

Wednesday 16/11/2011

7 Minutes Cut Off:
5 Clean and Jerk (100/70)
10 Burpees
4 Clean and Jerk
8 Burpees
3 Clean and Jerk
6 Burpees
2 Clean and Jerk
4 Burpees
1 Clean and Jerk
2 Burpees

Then 5 Laps of Overhead Lunge (20/10).

Post time and weight to comments.

Tuesday 15/11/2011

5 Rounds for time of:

3 Wall Climbs
6 Deadlifts (120/80)
9 Ring Pushups
Macca's Run

Post time and weight to comments.

Monday 14/11/2011

Classic....


AMRAP in 10 minutes of:

3/6/9/12/15/18......
Pullups
Thrusters (40/25)

Core work.

Friday 11/11/2011

Remembrance Day - Lest We Forget.

Macca's Run
20 Thrusters (40/25)
Macca's Run
15 Thrusters (40/25)
Macca's Run
10 Thrusters (40/25)
Macca's Run
5 Thrusters (40/25)
Macca's Run

Post time and weight to comments.

Thursday 10/11/2011

Strict Pullups
(6,6,6,6,6)


5 Rounds for time of:
10 Hang Clean (60/40)
10 Push Press (60/40)
10 Knees to Elbows

Post time and weight to comments.

Wednesday 09/11/2011

Snatch Balance -- Skill
3,3,3,3,3

AMRAP in 20  Minutes of:
10 Overhead Squats (40/25)
10 Ring Dips
Macca's Run

Post time and weight to comments.

Tuesday 08/11/2011

"Isabel"
30 Snatch @ (60kg/40kg)

Bonus

Post time and weight to comments.

Monday 07/11/2011

Squat Clean Practice - (5/5/5/5/5)

"Annie"
50/40/30/20/10
Double Unders
Situps

Post time and weight to comments.

Friday 04/11/2011

AMRAP in 3 Minutes of:
Kettlebell Swings
Rest 1 Minutes
AMRAP in 2 Minutes of:
Kettlebell Swings
Rest 30 Seconds
AMRAP in 1 minute of:
Kettlebell Swings

Rest 5 Minutes.

4 Rounds of:
10 Push Press (50/30)
Farmer's Carry

Post time and weight to comments.

Thursday 03/11/2011

Strength Circuit -
30 Secs on, 10 Secs Change Over. 1 Min break at end of circuit.
Bench Press
Front Squats
L-Hang

Then:

50 Plate Curl and Press (20/10)
50 Burpees
50 Situps

Post time and weight to comments.

Wednesday 02/11/2011

Handstand and Handstand Pushup Practice. 10 Minutes.

Maccas Run
21 Clean and Jerk (60/40)
Maccas Run * 2
21 Clean and Jerk
Macca's Run

Post time and weight to comments.

Tuesday 01/11/2011

First of the month guys. Let's lift heavy. Remember to dig those heels in and push.

Max Deadlift - 20 minutes to figure out your maximum lift.

3 Rounds of:
20 Pushups
Macca's Run.

Post weight and times to comments.