Wednesday 18/07/2012

Skill - Free Standing Handstands

Strength - 3 * 3 Hang Snatch (75% of Max)

'Death by Ring Pushups'
Start with 2 reps
Increase by 2 reps with every Minute ensuing.

Post time and reps to comments.

Tuesday 17/07/2012

Conditioning -

50 Wall Balls - Goal is to do them Unbroken.
Rest 30 Seconds then:
1 Macca's Sprint - Fast as you can.

Rest.

5 Rounds of:
5 Deadlifts (120/80)
10 Burpees


50 V-Snaps for quality. Take your time.

Monday 16/05/2012

More footage can be found at games.crossfit.com

21/15/9 of:
Thrusters (40/25)
Pullups
Then:
30 Power Snatch (60/40)

Post time and weight to comments.

Friday 12/07/2012

10 burpees 21/15/9 of: Pushups Squats Situps 10 burpees. If you wish to stop here that's fine. 9/15/21 of: Situps Squats Pushups Then 10 burpees.

Thursday 12/07/2012

Overhead squat practice - 10 minutes.

there is no set reps or sets or weight. get it perfect. If its not perfect dont add weight. go mobilise and stretch then try again.

amrap in 15 minutes of:

5 wall climbs

10 deadlifts (100/70)

15 abmat situps

post time and weight to comments.

11/07/2012

No 5pm or 6pm Class This Friday Evening. Hoodies will be ordered on Friday so if you want one order it now.

Good Mornings
5*10 Reps
1 Min rest btw sets.

15 Min AMRAP of:
10 L Arm Snatch (24/16)
10 Thrusters (40/25)
10 R Arm Snatch
10 Ring Dips

Post time and weights to comments.

Tuesday 10/07/2012

All your CrossFit Games footage for this weekend can be found at games.crossfit.com

Front Rack Lunges

4 * 10 Reps
Rest as req between sets.


21 Toes 2 Bar
Macca's Run
12 Pullups
Macca's Run
12 Pullups
Macca's Run
21 Toes 2 Bar

Post time and weight to comments.

Friday 06/07/2012

Come in guys today's workout is a surprise. It's going to be a lot of fun.

Thursday 05/07/2012

Handstand Pushup/ Handstand practice
15 Minutes skill work -or- Strength 5,5,5,5,5
Use parrallettes or dumbells if your regular handstand is strong.


150 Lateral Jumps
100 KB Swings (24/16)
50 Ring Rows

Post time and weight to comments.

Wednesday 04/07/2012

2 Position Snatch
6 * 3 Reps (light weight - quality over quantity)

8 Min AMRAP 30/20/10 of:
Wall Ball
Box Jumps
Situps

If you finish, restart again.

Post time and weight to comments.

Tuesday 03/07/2012

Just another reminder that the guys team treeouts are Sunday at 10am. Class will run as usual.

Bench Press (4 *10 Reps)


3 Rounds of:
21 Power Clean
15 Pushups (HR)
9 V-Snaps

Post time and weight to comments.

Monday 02/07/2012

Back Squat
(5,4,3,2,1,1)

3 Rounds of:
Macca's Run
Burpee Broad Jumps
20 Pullups

Post time and weight to comments.

Friday 29/06/2012

Hang Clean - Strength

5 sets of 3 reps at 85% of max.


21/15/9 of:
Toes 2 Bar
Overhead Walking Lunge (20/10)
Kb Snatch Left arm
Kb Snatch Right arm (24/16)


Post time and weight to comments.

Thursday 28/06/2012

Front Squat
5,5,3,3,1,1

Macca's Run
30 KB Swings
Macca's Run
30 KB High Pulls

Post time and weight to comments.

DON'T FORGET LONG SOCKS

As it says above.

Warmup as needed.

Rope Climbs - Skill Work

5 Minute AMRAP of:
10 Ring Pushups
20 Double Unders

Post time to comments.