We are open every class today.
Come in and get 13.4 done if you need to otherwise visit something from this week that you missed.
Friday, March 29, 2013
Thursday, March 28, 2013
Thursday 28/03/2013
Just another reminder that classes will run as normal on friday and saturday and that we will be shut on sunday and monday.
4 Min AMRAP of:
1 Power Snatch (50/30)
1 Overhead Squat
2 PS
2 OHS
3 PS
3 OHS
etc
Rest
1km Row
Core work
Post time and weight to comments.
4 Min AMRAP of:
1 Power Snatch (50/30)
1 Overhead Squat
2 PS
2 OHS
3 PS
3 OHS
etc
Rest
1km Row
Core work
Post time and weight to comments.
Wednesday, March 27, 2013
Wednesday 27/03/2013
Athlete's program is up on the board. A reminder that the gym will be closed Sunday and Monday this weekend although Adrian has offered to open up at 8am Monday for those who wish to redo the workout.
7 Minute AMRAP of:
7 HSPU
7 Deadlift (100/70)
Rest 3 Minutes
3 Rounds for time of:
1 Macca's Run
25 Situps
50 Double unders
Post time and weight to comments.
7 Minute AMRAP of:
7 HSPU
7 Deadlift (100/70)
Rest 3 Minutes
3 Rounds for time of:
1 Macca's Run
25 Situps
50 Double unders
Post time and weight to comments.
Tuesday, March 26, 2013
Tuesday 26/03/2013
Hey guys we will be open regular times Friday and Saturday. Closed Sunday and Monday. Basically you get 1 and done this week and that's all on the open.
15 Minute AMRAP of:
12 Push Press (40/25)
9 Toes to Bar
6 Burpees
Post time and weight to comments.
15 Minute AMRAP of:
12 Push Press (40/25)
9 Toes to Bar
6 Burpees
Post time and weight to comments.
Monday, March 25, 2013
Monday 25/03/2013
21/15/9 of:
KB Swings
Front Squats (40/25)
Chest to bar pullups
Post time and weight to comments.
KB Swings
Front Squats (40/25)
Chest to bar pullups
Post time and weight to comments.
Friday, March 22, 2013
Friday 22/03/2013
Hey guys check your emails. If you didn't get one then message me.
Rest day, come in and roll out, loosen up or attempt workout 13.3.
12 Min AMRAP of:
150 Wall Ball
90 Double Unders
30 Muscle Ups
Wooot...
Rest day, come in and roll out, loosen up or attempt workout 13.3.
12 Min AMRAP of:
150 Wall Ball
90 Double Unders
30 Muscle Ups
Wooot...
Thursday, March 21, 2013
Thursday 21/03/2013
2 minute AMRAP's of each exercise with a 1 minute rest between.
Rowing for calories
Burpees
SDHP (40/25)
Ring Dips
Squat Snatch (40/25)
Post reps to comments.
Rowing for calories
Burpees
SDHP (40/25)
Ring Dips
Squat Snatch (40/25)
Post reps to comments.
Wednesday, March 20, 2013
Wednesday 20/03/2013
4 Rounds for time of:
1 Macca's Run
16 KB Swings
8 Pushups
4 Clean and Jerk (75/40)
Post time and weight to comments.
1 Macca's Run
16 KB Swings
8 Pushups
4 Clean and Jerk (75/40)
Post time and weight to comments.
Tuesday, March 19, 2013
Tuesday 19/03/2013
Athlete's program is up on the board. There is a lot of stuff to get through.
Everyone else:
10 Rounds for time of:
6 Thrusters (42.5/25)
6 Burpees
Then straight into 1 macca's run
Rest
HSPU practice and/or 1.6km Row.
Post time and weight to comments.
Everyone else:
10 Rounds for time of:
6 Thrusters (42.5/25)
6 Burpees
Then straight into 1 macca's run
Rest
HSPU practice and/or 1.6km Row.
Post time and weight to comments.
Monday, March 18, 2013
Monday 18/03/2013
14 Minute AMRAP of:
10 Toes 2 Bar
20 Wall Ball
30 Double unders
Muscle up practice.
10 Toes 2 Bar
20 Wall Ball
30 Double unders
Muscle up practice.
Friday, March 15, 2013
Friday 15/03/2013
It's hot in the gym this morning.
Mobilise today or pick something from the last couple days you missed.
Mobilise today or pick something from the last couple days you missed.
Thursday, March 14, 2013
Thursday 14/03/2013
No 6am class guys. Sorry for the inconvenience.
A bit of a mash-up guys:
3 Minute AMRAP of:
Double unders
4 Rounds of 40 seconds on 20 seconds off:
Burpees (target is to get same reps every round)
21/15/9 of:
Sumo Deadlift High Pull (40/25)
*2 Situps
Post time and weight to comments.
A bit of a mash-up guys:
3 Minute AMRAP of:
Double unders
4 Rounds of 40 seconds on 20 seconds off:
Burpees (target is to get same reps every round)
21/15/9 of:
Sumo Deadlift High Pull (40/25)
*2 Situps
Post time and weight to comments.
Wednesday, March 13, 2013
Wednesday 13/03/2013
Hey guys, I have sent the email out so make sure you check it today and respond in person or by email by the weekend.
5 minute AMRAP of:
3 C2B Pullups
6 Push press (60/40)
Rest
In Partners 10 minute AMRAP of:
Rowing for metres
1 Macca's Run
Score is combined total metres.
Post reps and metres to comments.
5 minute AMRAP of:
3 C2B Pullups
6 Push press (60/40)
Rest
In Partners 10 minute AMRAP of:
Rowing for metres
1 Macca's Run
Score is combined total metres.
Post reps and metres to comments.
Tuesday, March 12, 2013
Tuesday 12/03/2013
Long one today guys and make sure you check your emails.
20 Minute AMRAP of:
30 Double Unders
20 Wall Ball
10 Squat Snatch (40/25)
Post time and weight to comments.
20 Minute AMRAP of:
30 Double Unders
20 Wall Ball
10 Squat Snatch (40/25)
Post time and weight to comments.
Monday, March 11, 2013
Monday 11/03/2013
Well that was an entertaining weekend to say the least. Congratulations one more time to everyone who put their best foot forward on the weekend (that's all of you).
The same format will run this week with Friday being an opportunity to mobilise, roll-out or for those not performing the open workout to catch up on something you missed. You will all be getting an email in regards to this later this arvo which has some other information also.
7 minute AMRAP of:
15 Toes to BAr
15 Box Jumps
5 Minute Rest
7 Minute AMRAP of:
15 KB Swings
15 Pushups
Post time and weight to comments.
The same format will run this week with Friday being an opportunity to mobilise, roll-out or for those not performing the open workout to catch up on something you missed. You will all be getting an email in regards to this later this arvo which has some other information also.
7 minute AMRAP of:
15 Toes to BAr
15 Box Jumps
5 Minute Rest
7 Minute AMRAP of:
15 KB Swings
15 Pushups
Post time and weight to comments.
Thursday, March 7, 2013
Thursday 07/03/2013
Workout was released today. You can find it at games.crossfit.com or the crossfit games facebook page.
Active recovery day:
2 Rounds of:
1 Macca's Run
500m Row
3 Rounds of:
10 Pushups
10 Situps
10 Ring Rows
Nice and simple today. Hayden has submitted his score for workout 1. 105 reps.
Active recovery day:
2 Rounds of:
1 Macca's Run
500m Row
3 Rounds of:
10 Pushups
10 Situps
10 Ring Rows
Nice and simple today. Hayden has submitted his score for workout 1. 105 reps.
Wednesday, March 6, 2013
Wednesday 06/03/2013
Adrian programmed the workout today guys. He will be back in at 7pm if anyone wants to castrate him for the pain he is putting you through.
At some point during the workout there will be double unders and toes 2 bar.
At some point during the workout there will be double unders and toes 2 bar.
Tuesday, March 5, 2013
Tuesday 05/03/2013
AMRAP in 10 Minutes of:
10 Power Cleans (80/50)
5 Push Jerks
Rest
10 Rounds of:
10 Box Jumps
10 Situps
Post time and weight to comments.
10 Power Cleans (80/50)
5 Push Jerks
Rest
10 Rounds of:
10 Box Jumps
10 Situps
Post time and weight to comments.
Monday, March 4, 2013
Monday 04/03/2013
Hi Everybody!
So the 11am class I gave the opportunity to pick some exercises and come up with a workout, it looks......pleasant. There are quite a few pullups so if you need tape or gloves and you want your hands to last for the first open workout, then bring some. Otherwise I will see you tonight and you can sweat over what's coming up.
Coach.
So the 11am class I gave the opportunity to pick some exercises and come up with a workout, it looks......pleasant. There are quite a few pullups so if you need tape or gloves and you want your hands to last for the first open workout, then bring some. Otherwise I will see you tonight and you can sweat over what's coming up.
Coach.
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