Wednesday, February 29, 2012

Wednesday 29/02/2012

http://games.crossfit.com/article/keri-lanzarotta-crossfit-arthritis
Great article about coming back from injury.

Just a reminder to submit your open scores for this week's workout (released on thursday) By midday on Monday.


Work up to a max Snatch lift for today.


3 Rounds for time of:
15 Power Snatch (40/25)
15 Pushups (Hand Release)

Post time and weight to comments.

Monday, February 27, 2012

Monday 27/02/2012


Weighted Pushups 8*5 reps



15/12/9 of:

Double Box Jumps
Pullups

Post time and weight to comments.

Sunday, February 26, 2012

Saturday 25/02/2012

Open Workout 1

7 Minute AMRAP of:
Burpees

Post time and weight to comments.

Friday, February 24, 2012

Friday 24/02/2012

Strength - Strict Press (3 sets of 3 reps)
                 Push Press (6 sets of 3 reps)

10 Rounds for time of:
5 Power Cleans (60/40)
10 Pushups (Hand Release)

Post time and weight to comments.

Thursday, February 23, 2012

23/02/2012

Skill - Overhead Squat practice.

Strength - Weighted Lunges. 5 sets. 5 reps per leg.

AMRAP in 10 Minutes of:
3 Wall Climbs
6 Toes to Bar
9 Deadlifts (100/70)

Post time and weight to comments.

Wednesday, February 22, 2012

Tuesday, February 21, 2012

Tuesday 21/12/2012



Skill - Handstands
or
Strength - Handstand Pushups - 20-30 reps.

Strength - Snatch High Pull
6 sets of 3 reps at 50-60% of max Snatch.


5 Rounds for time of:
15 Ring Dips
Overhead Walking Lunge (20/10)

Post time and weight to comments.

Monday, February 20, 2012

Monday 20/02/2012




Skill – Split Jerk

10mins

5 sets
Strength –10 Deadlifts @ 50-60%
Superset with - 5 Shrugs



3 Rounds for time:

15 Squat C+J (40/25)
Macca’s Run

Thursday, February 16, 2012

Thursday 16/02/2012

Strength - Bent Over Row
5 sets of 8 reps

AMRAP in 3 minutes of:
5 Moving Planks
10 Situps
Rest 1 minute.
AMRAP in 2 minutes.
Rest 1 Minute.
AMRAP in 1 minute.


Post time and weight to comments.

Wednesday, February 15, 2012

Wednesday 15/02/2012

5 Rounds for time of:
15 Thrusters (40/25)
Macca's Run

Post time and weight to comments.

Tuesday, February 14, 2012

Tuesday 14/02/2012


No 2 pm class today.

Skill Work - Full Snatch

Strength - Snatch Grip Deadlift.
4 sets of 6 reps.

Then:
10-1 of Box Jumps
1-10 of Knees to Elbows

Post time and weight to comments.

Monday, February 13, 2012

Monday 13/02/2012

Clean High Pull - Strength
5*5 @ 75-80% of max. all sets heavy.

Strict Press - Strength
5*5 Last set should be heaviest.

21/15/9 of:
Kettlebell swings
Pushups (HR)
200m Run

Post time and weight to comments.

Saturday, February 11, 2012

Saturday 11/02/2012



"The Tombstone"
1 Macca's Run
Then performing clean and jerk move the required weight from ground to overhead.
Male - 2500kg
Female - 2000kg
Then 1 Macca's Run
Post time and weight to comments.

Friday, February 10, 2012

Friday 10/02/2011

Hang Snatch Pull
6 sets of 3 @ 70% of max snatch

Snatch Deadlift
4 Sets of 3 @ 90% of max snatch


7 minute AMRAP of:
7 Pullups
14 SDHP (24/16)

Post time and weight to comments.

Thursday, February 9, 2012

Thursday 09/02/2012


Interval Running

8 Macca’s run every 3mins or

6  Macca’s run every

4mins



3 Rounds of:

50 Squats
50 Situps

Post time and weight to comments.

Wednesday, February 8, 2012

Wednesday 08/02/2012

Check out commando steve's burpees.

Skill/Strength - Knees to elbows or toes to bar. Kipping or strict depending upon where you personally are at in your strength.

5 Rounds for time of:
15 Deadlifts (60/40)
15 Burpees

Post time and weight to comments.

Tuesday, February 7, 2012

Tuesday 07/02/2012



Snatch Balance -  Skill (10 Minutes)

Overhead Squat - Strength
(5*5)

3 Rounds for time of:
10 Dips
OH Lunge Both ways (20/10)
30 Situps

Monday, February 6, 2012

Monday 06/02/2012




Skill – Hang Squat Clean -8 mins

Strength – Power Clean * 3 * 4 sets@85%



6 Min AMRAP Shoulder to overhead (60/40)

5 Burpee penalty for putting down.

Post time and weight to comments.

Saturday, February 4, 2012

Saturday 04/02/2012



Handstand Practice

10-1 Of Pullups
1-10 of Ring Dips

Max L-sit for 3 rounds.

Post time and weight to comments.

Friday, February 3, 2012

Friday 03/02/2012

Max Bench Press (1-3 reps)
Max Deadlift (1 Rep)
Max Back Squat (1-2 Reps)


Max Burpees in 5 minutes.

Remember to fill out your progress charts.

Post time and weight to comments.

Thursday, February 2, 2012

Thursday 02/12/2012

Clean and Jerk
Work up to a heavy single.

"Grace"
30 Clean and Jerks (60/40)

Wednesday, February 1, 2012

Wednesday 01/02/2012



A month of strength begins today. Our February has been programmed with the aim of improving overall strength, with a focus on overhead squats, snatch and power snatch.

Work up to a heavy single full Snatch.

3 Rounds for time of:
15 Power Snatch (40/25)
15 Pushups (HR)

Post time and weight to comments.