Laura's Birthday workout!!!
Come in and be pleasantly surprised.
Friday, August 31, 2012
Thursday, August 30, 2012
Thursday 30/08/2012
A reminder that next thursday 7pm we will be having a nutrition class instead of the regular class.
6 sets of:
4 Back squats @ 80% of Max
S/Set w 10 Box Jumps
Rest 2 minutes between sets
5 HSPU on the minute for 10 Minutes.
10-1 of:
Hang Snatch (40/25)
Pullups
Post time and weight to comments.
Wednesday, August 29, 2012
Wednesday 29/08/2012
4 Sets of:
2 Snatch Grip Deadlifts
+ 4 Shrugs @ Max Snatch
Rest 90.
3 Rounds of:
ME Push Ups
Macca's Sprint
Rest as Req'd
Post time and weight to comments.
2 Snatch Grip Deadlifts
+ 4 Shrugs @ Max Snatch
Rest 90.
3 Rounds of:
ME Push Ups
Macca's Sprint
Rest as Req'd
Post time and weight to comments.
Tuesday, August 28, 2012
Tuesday 28/08/2012
5 sets of:
5 Push Press
S/Set
20 Second Handstand Hold
Rest 2 minutes.
3 Rounds of:
15 Power Snatch (60/40)
200m Run
Post time and weight to comments.
Monday, August 27, 2012
Monday 27/08/2012
Heavy Squats guys!
Bring your Legs!
Nutrition Seminar next Thursday 6/9/12.
Those of you looking to lose weight, eat healthier or improve performance we will be covering all of those topics.
Post time and weight to comments
Bring your Legs!
Nutrition Seminar next Thursday 6/9/12.
Those of you looking to lose weight, eat healthier or improve performance we will be covering all of those topics.
Post time and weight to comments
Saturday, August 25, 2012
Saturday 25/08/2012
15/12/9 of:
Power Snatch (60/40)
Ring Dips
Gym will be open tomorrow. Although there will be no trainers.
Post time and weight to comments.
Power Snatch (60/40)
Ring Dips
Gym will be open tomorrow. Although there will be no trainers.
Post time and weight to comments.
Thursday, August 23, 2012
Thursday 23/08/2012
2 Position Snatch High-Pull = 1 Rep.
8 Sets of 2 reps @ 80% of Max Power Snatch.
3 Rounds for time of:
15 Hang Clean (40/25)
15 Burpees
Post time and weight to comments.
8 Sets of 2 reps @ 80% of Max Power Snatch.
3 Rounds for time of:
15 Hang Clean (40/25)
15 Burpees
Post time and weight to comments.
Wednesday, August 22, 2012
Wednesday 22/08/2012
Overhead Squats
5*5 @ 75% Squat Snatch/Overhead Squat
Tabata Something Else
8 Intervals each exercise for a total of 32. 20 Seconds on 10 seconds off.
Pullups
Pushups
Situps
Squats
Post reps to comments.
5*5 @ 75% Squat Snatch/Overhead Squat
Tabata Something Else
8 Intervals each exercise for a total of 32. 20 Seconds on 10 seconds off.
Pullups
Pushups
Situps
Squats
Post reps to comments.
Tuesday, August 21, 2012
Tuesday 21/08/2012
Kristy sharing Michaela's pain...but not her burden.
4 Sets of:
3 Snatch Pull
+
1 Snatch High Pull
@90% of Max Power Snatch.
Rest 60-90 Seconds.
Close Grip Bench Press:
3 * 5 @ Heavy. No Missed Reps
Rest as Req'd.
21/15/9 of:
Thrusters (40/25)
Burpees
Post time and weight to comments.
Saturday, August 18, 2012
Saturday 18/08/2012
Just a reminder. No 9am class today.
Also no class tomorrow as we will be at CrossFit Never Quit for the Team Competition. Address is:
Unit 20, 7-9 Progress Circuit, Prestons.
Dad's 57th Birthday workout today!
Come in and enjoy the festivities.
Also no class tomorrow as we will be at CrossFit Never Quit for the Team Competition. Address is:
Unit 20, 7-9 Progress Circuit, Prestons.
Dad's 57th Birthday workout today!
Come in and enjoy the festivities.
Thursday, August 16, 2012
Thursday 16/08/2012
Heavy Deadlift sets
Superset with Max HSPU sets.
It's a heavy day. Let's have fun. See you soon.
Post weights to comments
Wednesday, August 15, 2012
Wednesday 15/08/2012
6 Sets of:
2 Snatch Balance @ 50% Max Squat Snatch
Rest 30 Secs
2 Hang Squat Snatch ' '
Rest 60 Secs
1 Macca's Run every 3 minutes for 5 sets.
Post times to comments.
Tuesday, August 14, 2012
Tuesday 14/08/2012
2 Position Snatch - Floor and High Hang
6 Sets @ 75% of Max Squat Snatch. Rest 60 Seconds.
4 Rounds for time of:
6 Squat Clean (60/40)
12 Pushups (HR)
24 Double Unders
Post time and weight to comments.
6 Sets @ 75% of Max Squat Snatch. Rest 60 Seconds.
4 Rounds for time of:
6 Squat Clean (60/40)
12 Pushups (HR)
24 Double Unders
Post time and weight to comments.
Monday, August 13, 2012
Monday 13/08/2012
5 * 5 - Back Squats @ 75% of Max
On the minute for 15 minutes:
3 Bar Muscle Ups (Or scaled versions)
3 Deadlifts @ (150/100)
Post weight to comments.
Saturday, August 11, 2012
Saturday 11/08/2012
'Elizabeth'
21/15/9
Power Cleans (60/40)
Ring Dips
Post time and weight to comments.
21/15/9
Power Cleans (60/40)
Ring Dips
Post time and weight to comments.
Friday, August 10, 2012
Friday 10/08/2012
If you missed a day this week work on it.
Alternately 5 *5 back squats @ 75%
and skill work - snatch balance. Medium weight.
Alternately 5 *5 back squats @ 75%
and skill work - snatch balance. Medium weight.
Thursday, August 9, 2012
Thursday 09/08/2012
Quote of the Night.
' Kristy you have a little frame' - 'No I don't, I'm a UNIT!!!' - Kristy Lee-Reid
Yes you are Kristy.
Snatch High Pull
6 * 3 reps @ 85% Max Power Snatch
Rest 60 Seconds BTW
At your own pace 4 rounds of:
ME HSPU
Rest 30 seconds
ME Ring Rows
Rest 30 Seconds
ME Burpees in 30 Seconds
Rest 60 Seconds.
' Kristy you have a little frame' - 'No I don't, I'm a UNIT!!!' - Kristy Lee-Reid
Yes you are Kristy.
Snatch High Pull
6 * 3 reps @ 85% Max Power Snatch
Rest 60 Seconds BTW
At your own pace 4 rounds of:
ME HSPU
Rest 30 seconds
ME Ring Rows
Rest 30 Seconds
ME Burpees in 30 Seconds
Rest 60 Seconds.
Wednesday, August 8, 2012
Wednesday 08/08/2012
4 Sets of:
3 Strict Press
S/Set w/
3 Push Press
@ 80% of Max Strict Press
Rest 1:30 BTW
4 Sets of:
4 Front Squats
@ 80% of Max.
Rest 2:00 BTW
800m Run
Then 3 Rounds of:
10 Pullups
10 Deadlifts (80/50)
Post time and weight to comments.
Monday, August 6, 2012
Monday 06/08/2012
5 Rounds of:
1 Hang Power Snatch
4 Overhead Squats
@ 70% Max Squat Snatch
Rest 60 Seconds
ME Kipping Handstand Pushups
Rest 90 Seconds
Conditioning:
3 Rounds for time of:
5 Cleand and Jerk (70/50)
10 Pushups HR
200m Run
Post time and weight to comments.
1 Hang Power Snatch
4 Overhead Squats
@ 70% Max Squat Snatch
Rest 60 Seconds
ME Kipping Handstand Pushups
Rest 90 Seconds
Conditioning:
3 Rounds for time of:
5 Cleand and Jerk (70/50)
10 Pushups HR
200m Run
Post time and weight to comments.
Saturday, August 4, 2012
Saturday 04/08/2012
Reminder that there is no 10 am class
Work up to a heavy Snatch Push Press.
Strength - 4 Rounds of:
10 Good Mornings
Rest 30 seconds
10 Strict Pullups
Rest 30 Seconds
10-1 of:
HSPU
Overhead Squats.
Post time and weight to comments.
Work up to a heavy Snatch Push Press.
Strength - 4 Rounds of:
10 Good Mornings
Rest 30 seconds
10 Strict Pullups
Rest 30 Seconds
10-1 of:
HSPU
Overhead Squats.
Post time and weight to comments.
Friday, August 3, 2012
Thursday, August 2, 2012
Thursday 02/08/2012
Snatch Pull - 7 * 2 @ 100% Max Snatch.
Rest 60 seconds between sets.
4 rounds of:
4 Front Squats @ 80% of Max
rest 30 seconds
1 Minute ME Pushups
Rest 60 seconds
'Randy'
75 Power Snatch (35/20)
Post time and weight to comments.
Wednesday, August 1, 2012
Wednesday 01/08/2012
Freestanding Handstand Practice.
10 minutes.
6*1 Snatch Push Press
Heavy as possible per rep.
21/15/9 of:
Push Press (40/25)
Macca's Run
Post time and weight to comments.
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