Monday 18/03/2013

14 Minute AMRAP of:
10 Toes 2 Bar
20 Wall Ball
30 Double unders


Muscle up practice.

Friday 15/03/2013

It's hot in the gym this morning.

Mobilise today or pick something from the last couple days you missed.

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.

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.

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.

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.

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.

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.

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.

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.

Thursday 28/02/2013

Hey guys, looks like we will be staying at Menai for the CrossFit Open. Sorry to keep getting you all riled up for the move and then stuffing you around.

Kipping HSPU Practice

15 Minute AMRAP of:
30 Double Unders
20 KB Swings
10 Toes to Bar

Post time and weight to comments.

Thursday 27/02/2013

2 * Max Effort Macca's SPRINT, rest as req'd between reps.

'Elizabeth'
21/15/9 of:
Power Clean (60/40)
Ring Dips


Post time and weight to comments.

Tuesday 26/02/2013

Athlete's program is up on the board.

We will be having a couple of skills and drills at the start of each class this week to hone in the technique on a few bits on pieces. Today: Snatch work, Wed: Toes 2 Bar, Thur: Kipping HSPU, Friday: Pullups.

Snatch work, build up to heavy.

Death By Wall Balls (2 reps at a time).

Core work.


Post Reps and weight to comments.

Monday 25/02/2013

15 Minutes to get heaviest weight in complex:
3 Deadlifts
2 Hang Squat Cleans
1 Jerk


2 Rounds for time with a 20 minute Cap:
10 Snatch (60/40)
20 HSPU
30 Pullups
40 Squats
1 Macca's Run

Friday 22/02/2013

'DT'
5 Rounds for time of:
12 Deadlifts (70/45)
9 Hang Cleans
6 Push Jerks

Use the same weight for all three exercises, this is one of our benchmark workouts, let's have some fun with it.

Post time and weight to comments.