Wednesday 25/01/2012

Skill - Split Jerk for 10 minutes. Work on speed under the bar.

Strength - 6 Deadlifts followed by 3 Hang High Pull @ 65-70% of max Clean and Jerk.
If you don't know your max, find a heavy weight for the high pulls and do that. 4 sets in total. 1:30 rest between sets.

3 Rounds for time of:
10 Squat clean and jerks (60/40)
30 Double Unders (120 skips)

Post time and weight to comments.

Tuesday 24/01/2012

Sumo Deadlift
5 working sets of 5 Reps at 75% of Max Dead
2 mins rest btw sets

3 Rounds for time of:
15 Ring Pushups
15 Sumo Deadlift High Pull (40/25)
200m Run

Post time and weight to comments.

Monday 23/01/2012

Bench Press Working sets - 2*10 Reps/ 2*8 Reps/ 2*5 Reps

WOD:
AMRAP in 10 minutes of:
1 Pullup
5 Squats
2 Pullups
10 Squats
3 Pullups
15 Squats
.........

Post time and weight to comments.

Friday 20/01/2012

21/15/9 of:
Ring Pushups
Deadlifts (60/40)
Farmer's Carry

Post time and weight to comments.

Thursday 19/01/2012

AMRAP in 20 Minutes of:
5 Push Press (60/40)
10 Knees to Elbows
50 Mountain Climbers

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Wednesday 18/01/2011

Not long now guys. If you have any questions about improving technique then this is why your coaches are here. Ask us. Ask us any number of questions related to fitness and if it requires a long answer then we'll find a time to talk about it.

Overhead Squat - Strength
4 Sets of 3 Reps. Rest 1:30 between sets.

Snatch Balance - Strength
4 Sets of 3 Reps. Rest 1:30 between sets.

"Isabel"
30 Power Snatch (60/40)

Post time and weight to comments.

Tuesday 17/01/2012

Love this! CrossFit is for everyone everywhere.

AMRAP in 15 minutes of:
15 Ring Dips
15 Squats
15 Double Unders
200m Run

Post time and weight to comments.

Monday 16/01/2012

Hey guys, hope the goal setting has come on nicely. Last week to bring in your goals this week so we can get started on them. Doesn't matter how driven you are, let's write something down so we know what direction we are heading.

3 Rounds for time of:
10 Pullups
10 Squats Cleans (60/40)
Macca's Run with plate

Post time and weight to comments.

Friday 13/01/2012

21/15/9 of:
Sumo Deadlift High Pull (40/25)
Knees to Elbows
100 Double Unders

Post time and weight to comments.

Thursday 12/01/2012

Remember to check your emails guys and get onto that goal setting. The new year has started and I'm sure all of you want to achieve something soon.

5 Rounds for time of:
6 Strict Pullups
12 Thrusters (40/25)
24 Burpees

Post time and weight to comments.

Wednesday 11/01/2012

21/15/9 of:
Ring Dips
Hang Clean and Jerk (40/25)
Macca's Run

Post time and weight to comments.

10/01/2012

4 Rounds for time of:
10 Box Jumps
20 Kettlebell Swings
30m of Overhead Walking Lunge

Post time and weight to comments.

Monday 09/01/2012

10 Power Snatch (60/40)
5 Rounds of:
5 Pullups
10 Pushups
15 Squats
200m Run
Then 10 Power Snatch (60/40)

Post time and weight to comments.

Sunday 08/01/2012

5 Rounds for time of:

10 Ring Rows
20 Kettlebell SDHP
30 Double Unders

Post time and weight to comments.

Saturday 07/01/2012

"Tombstone"
1 Macca's Run
Performing clean and jerk lift (2500kg/2000kg) from ground to overhead using whichever weight you choose.
1 Maccas Run

Post time and weight to comments.