Power Clean (5,5,5,5,5) @ 70%
3 Rounds for time of:
15 Med Ball Cleans
3 Wall Climbs
15 Burpees
Macca's Run
Post time and weight to comments.
Wednesday, March 21, 2012
Tuesday, March 20, 2012
Tuesday 20/03/2012
Deadlifts (5,5,5,5,5) @ 75% of Max
15/12/9 of :
C2B Pullups
Overhead Squats (40/25)
200m Run
Post time and weight to comments.
15/12/9 of :
C2B Pullups
Overhead Squats (40/25)
200m Run
Post time and weight to comments.
Friday, March 16, 2012
Friday 16/03/2012
4 rounds of:
10 Ring Rows
10 Deadlifts (60/40)
10 Burpees
Muscle Up Skill work.
Post time and weight to comments.
10 Ring Rows
10 Deadlifts (60/40)
10 Burpees
Muscle Up Skill work.
Post time and weight to comments.
Thursday, March 15, 2012
Thursday 15/03/2012
Workout 4 comes out at 11am today. games.crossfit.com
5 Rounds for time of:
10 Power Snatch (40/25)
10 Toes to Bar
Macca's Run
Post time and weight to comments.
5 Rounds for time of:
10 Power Snatch (40/25)
10 Toes to Bar
Macca's Run
Post time and weight to comments.
Wednesday, March 14, 2012
Wednesday 14/03/2012
15/12/9/6/3 of:
HSPU / Push Press (70/45)
Ring Dips
Pushups
Post time and weight to comments.
Tuesday, March 13, 2012
Tuesday 13/03/2012
3 Rounds for time of:
10 Ring Dips
20 Sumo Deadlift High Pull (40/25)
30 Kettlebell Swings
40 Jumping Lunges
50 Double Unders
1 Macca's Run
Post time and weight to comments.
Monday, March 12, 2012
Monday 12/03/2012
Full Squat Snatch Practice
5 Rounds for time of:
6 Squat Clean and Jerk (70/45)
12 Pullups
18 Weighted Situps (10/5)
5 Rounds for time of:
6 Squat Clean and Jerk (70/45)
12 Pullups
18 Weighted Situps (10/5)
Sunday, March 11, 2012
Saturday/Sunday
AMRAP in 18 Minutes of:
15 Box Jumps
12 Push Press (52.5/35)
9 Toes to Bar
Post time and weight to comments.
15 Box Jumps
12 Push Press (52.5/35)
9 Toes to Bar
Post time and weight to comments.
Friday, March 9, 2012
Friday 09/03/2012
Option A-10 rounds
Option B-7 Rounds
30 Double Unders
200m Run
10 Burpees
Rest 30 seconds.
Post time to comments.
Option B-7 Rounds
30 Double Unders
200m Run
10 Burpees
Rest 30 seconds.
Post time to comments.
Thursday, March 8, 2012
Thursday 08/03/2012
Just watched this, awesome. So much action. You guys should check it out.
Strength- Sumo Deadlift
7 Rounds for time of:
3 Wall Climbs
9 Box Jumps
15 KB Sumo Deadlift High Pull (24/16)
21 Situps
Post time and weight to comments.
Wednesday, March 7, 2012
Wednesday 07/03/2012
How hard are you willing to work today? Hard work will always trump genius, always trump talent and always trump nay-sayers. Decide before you get into the gym today that you are going to work hard at what we have organised and make a difference in your life.
It doesn't matter if it is not your strength, or you're having a bad day or that person next to you is stronger/faster/better. Your persistence and hard work will be what makes the difference for the next day, and the day after that, and the day after that.
Work Hard!
Handstand/HSPU
2 Rounds for time of:
20 Pushups
Macca's Run
20 Ring Dips
Macca's Run
Post time and weight to comments.
Tuesday, March 6, 2012
Tuesday 06/03/2012
AMRAP in 5 minutes of:
7 Thrusters (40/25)
7 Burpees
Rest 5 Minutes
AMRAP in 10 minutes of:
15 Deadlifts (60/40)
15 Knees to Elbows
Rest 3 minutes
AMRAP in 2 minutes of:
Plank
Post time and weight to comments.
Monday, March 5, 2012
Monday 05/03/2012
No 2pm class today.
Massive effort by everyone over the weekend on a very difficult workout. Remember to get your scores in by midday today. I hope you are all enjoying having additional purpose to your training other than your own personal goals. It's great to see so many of you getting into it.
Skill- Handstands
Strength - Handstand Pushups
"Cindy"
AMRAP in 20 Minutes of:
5 Pullups
10 Pushups
15 Squats
You will need to bring tape for your hands. Just in case. Can be bought from the chemist.
Post rounds to comments.
Massive effort by everyone over the weekend on a very difficult workout. Remember to get your scores in by midday today. I hope you are all enjoying having additional purpose to your training other than your own personal goals. It's great to see so many of you getting into it.
Skill- Handstands
Strength - Handstand Pushups
"Cindy"
AMRAP in 20 Minutes of:
5 Pullups
10 Pushups
15 Squats
You will need to bring tape for your hands. Just in case. Can be bought from the chemist.
Post rounds to comments.
Friday, March 2, 2012
Friday 02/03/2012
I expect to hear a few of these during your heavy lifts this evening.
With your max deadlift you want to aim to sit a little lower than usual to engage through your glutes and hamstrings more and not do damage to your lower back. We'll cover that when you guys get it. Don't forget to keep using the GHD bench to improve your back strength either guys. Enjoy the weather.
Max Deadlift
Max Bench Press
Max Back Squat
Max Burpees in 5 minutes.
Thursday, March 1, 2012
Thursday 01/03/2012
First day of the month. Just letting you know that this coming Monday 5/3/12 there will be no 2pm class as I will be attending a funeral. All classes will continue as usual.
Max Clean and Jerk.
"Grace"
Post time and weight to comments.
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