Strict Press- Push Press- Split Jerk (Max weight complex)
Spicy Fight Gone Bad (Adrian's recipe)
5 * 1 minute stations for 3 rounds of:
Overhead Squats
Situps
Plate twists
Slam Ball
Rowing for calories
Post time and weight to comments.
Tuesday, April 30, 2013
Friday, April 26, 2013
Friday 26/04/2013
4*8 Front Squat @ 70% of max
With a partner 3 rounds for time of:
Row for Calories
Farmer's Carry (24/16)
Post time and weights to comments.
Yesterday's aftermath.
With a partner 3 rounds for time of:
Row for Calories
Farmer's Carry (24/16)
Post time and weights to comments.
Yesterday's aftermath.
Thursday, April 25, 2013
ANZAC DAY
'McDonald and Gallagher'
2 rounds for time of:
200m run
16 reps 24/16kg KBS, 16 reps pull ups, 16 reps 50/30kg front squat
200m
14 reps 24/16kg KBS, 14 reps pull ups, 14 reps 50/30kg front squat
200m
12 reps 24/16kg KBS, 12 reps pull ups, 12 reps 50/30kg front squat
'Wood'
5 rounds for time, 29min cut off
400m run
10 reps 24/20 inch burpee box jump
10 reps 42.5/30kg SDHP
10 reps 42.5/30kg thruster
1 min rest
The 4 min rest is included in you time. No rest on last round.
Lest we forget.
2 rounds for time of:
200m run
16 reps 24/16kg KBS, 16 reps pull ups, 16 reps 50/30kg front squat
200m
14 reps 24/16kg KBS, 14 reps pull ups, 14 reps 50/30kg front squat
200m
12 reps 24/16kg KBS, 12 reps pull ups, 12 reps 50/30kg front squat
'Wood'
5 rounds for time, 29min cut off
400m run
10 reps 24/20 inch burpee box jump
10 reps 42.5/30kg SDHP
10 reps 42.5/30kg thruster
1 min rest
The 4 min rest is included in you time. No rest on last round.
Lest we forget.
Wednesday, April 24, 2013
Wednesday 24/04/2013
Just a reminder that tomorrow we will be running a 9am class only and performing 1 of 2 hero workouts...or both if you're feeling particularly stupid/patriotic.
Deadlift 4 * 9 Reps @ 65-70% of max
Rest as req'd
4 Rounds for time of:
15 Burpees
15 Bent over Rows (60/40)
1000m Row at recovery pace
Post time and weight to comments.
Deadlift 4 * 9 Reps @ 65-70% of max
Rest as req'd
4 Rounds for time of:
15 Burpees
15 Bent over Rows (60/40)
1000m Row at recovery pace
Post time and weight to comments.
Tuesday, April 23, 2013
Tuesday 23/04/2013
Hey guys, as Thursday is Anzac Day we will be having a 9AM class only. We will be performing a 'Hero' Wod yet to be determined in honour of the soldiers who have gone before us. Then the day is yours.
Strict Pullups - 5 Sets of Max Effort. Rest as req'd
21/15/9 of:
Ring Dips
Overhead Squats (40/25)
Post time and weight to comments.
Strict Pullups - 5 Sets of Max Effort. Rest as req'd
21/15/9 of:
Ring Dips
Overhead Squats (40/25)
Post time and weight to comments.
Monday, April 22, 2013
Monday 22/04/2013
Well what a massive weekend. 3 Days of tough competition with Aaron, Chalmers, Jack and myself competing in a pretty intense Men's Fitbloke Challenge. Personally I am stoked with a new 'Amanda' time of 3:58 which I will be programming in soon and finishing equal 5th with Luke Starr from CrossFit Active who I have always looked to as a pinnacle in the sport.
Great individual results by each and everyone of us and I'm proud to have competed alongside them.
I have been told by the Reebok representative in Sydney that regionals tickets are getting close to sold out if you were planning to come down and watch.
I would personally love to have you all down there to share the experience with. A few shots from the weekend for you:
5*5 Back Squats @ 75% of max
5 Rounds for time of:
8 Clean and Jerks (60/40)
8 HSPU
Post time and weight to comments.
Great individual results by each and everyone of us and I'm proud to have competed alongside them.
I have been told by the Reebok representative in Sydney that regionals tickets are getting close to sold out if you were planning to come down and watch.
I would personally love to have you all down there to share the experience with. A few shots from the weekend for you:
5*5 Back Squats @ 75% of max
5 Rounds for time of:
8 Clean and Jerks (60/40)
8 HSPU
Post time and weight to comments.
Thursday, April 18, 2013
Thursday 18/04/2013
Hey guys we are back online.
Just a reminder if you're interested in shirts or hoodies or singlets to try on the ones we have here and put what you want on the board.
There will be continuing changes for the next few weeks so thank you for your patience.
This Saturday there will only be a 7am class and classes will be shut on Sunday.
If you want to come out and watch Tim, Aaron, Jack, Adrian and myself at the fitness and health expo in darling harbour over the weekend you are more than welcome.
Sunday afternoon we will probably go get food somewhere after we finish.
Max rep pushups. 1 Set, No HR.
3 Rounds for time of:
10 Clean and Jerk (60/40)
1 Run
Loads of core work.
Post time and weight to comments.
Just a reminder if you're interested in shirts or hoodies or singlets to try on the ones we have here and put what you want on the board.
There will be continuing changes for the next few weeks so thank you for your patience.
This Saturday there will only be a 7am class and classes will be shut on Sunday.
If you want to come out and watch Tim, Aaron, Jack, Adrian and myself at the fitness and health expo in darling harbour over the weekend you are more than welcome.
Sunday afternoon we will probably go get food somewhere after we finish.
Max rep pushups. 1 Set, No HR.
3 Rounds for time of:
10 Clean and Jerk (60/40)
1 Run
Loads of core work.
Post time and weight to comments.
Wednesday, April 10, 2013
Moving Day
Hey guys we are moving!!!
9 Yalgar Road, Kirrawee, 2232 is the new address. Classes will resume from 5pm.
If you are free to help at any point today give me a call.
Coach.
9 Yalgar Road, Kirrawee, 2232 is the new address. Classes will resume from 5pm.
If you are free to help at any point today give me a call.
Coach.
Tuesday, April 9, 2013
Tuesday 09/04/2013
My apologies for this morning everyone. See you all tonight.
24 Min Cap:
6 Rounds of:
10 Pushups
15 KB Swings
40 Double Unders
With remaining time find max weight bear complex.
Post time and weight to comments.
24 Min Cap:
6 Rounds of:
10 Pushups
15 KB Swings
40 Double Unders
With remaining time find max weight bear complex.
Post time and weight to comments.
Monday, April 8, 2013
Monday 08/04/2013
Max Clean and Jerk (Squat and Power)
3 Rounds for time of:
1 Macca's Run
10 Clean and Jerks @ 50% of max.
Post time and weight to comments.
3 Rounds for time of:
1 Macca's Run
10 Clean and Jerks @ 50% of max.
Post time and weight to comments.
Friday, April 5, 2013
Friday 05/04/2013
Hey guys, Friday is upon us. I sent an email out yesterday in regards to what's happening this weekend.
Today though hit something you missed, or prepare yourself for the bloodbath that is 13.5.
Today though hit something you missed, or prepare yourself for the bloodbath that is 13.5.
Thursday, April 4, 2013
Thursday 04/04/2013
The last open workout gets posted today and I'm excited for it. I'm proud of all the effort you guys have put in and I'm looking forward to watching one last push from all of you.
Mash-Up
3 Minute AMRAP of:
Double Unders
3 Minute AMRAP of:
Burpee Box Jump Overs
2 Minute AMRAP of:
Toes to Bar
5 Rowing intervals timebased.
Post reps to comments.
Mash-Up
3 Minute AMRAP of:
Double Unders
3 Minute AMRAP of:
Burpee Box Jump Overs
2 Minute AMRAP of:
Toes to Bar
5 Rowing intervals timebased.
Post reps to comments.
Wednesday, April 3, 2013
Wednesday 03/03/2013
5 Minute AMRAP of:
3 C2B/Pullups
6 Overhead Squats (60/40)
18 Lateral Jumps
Rest
21/18/15/12/9 for time of:
KB Swings
L-Sit for Seconds
Post time and weight to comments.
ALex H doesn't even Bench.
3 C2B/Pullups
6 Overhead Squats (60/40)
18 Lateral Jumps
Rest
21/18/15/12/9 for time of:
KB Swings
L-Sit for Seconds
Post time and weight to comments.
ALex H doesn't even Bench.
Tuesday, April 2, 2013
Tuesday 02/04/2013
Last week of the open. Let's push through and finish strong.
30/20/10 of:
Bent Over Rows
Air Squats
Pushups
Rest
3 Rounds for time of:
10 Thrusters (60/40)
10 Burpees
Post time and weight to comments.
30/20/10 of:
Bent Over Rows
Air Squats
Pushups
Rest
3 Rounds for time of:
10 Thrusters (60/40)
10 Burpees
Post time and weight to comments.
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