Warm up workout is available for you on the board.
EMOM for 10 minutes:
5 Power Cleans
10 Pushups
Some juicy work to finish the session off as well.
Dress up for the 12 days of Christmas Wod tomorrow!
Friday, December 20, 2013
Thursday 19/12/2013
Rest and Catch up day.
Remember that Saturday's workout is a dress up workout. Stuck for ideas? head to the reject shop!
Remember that Saturday's workout is a dress up workout. Stuck for ideas? head to the reject shop!
Wednesday, December 18, 2013
Wednesday 18/12/2013
A Reminder to dress up for Saturday's class guys.
The workout that we will do will be drawn from a hat. SO who knows what we will be doing.
Today we are re-visiting Open workout 13.1.
17 Minute Cap
40 Burpees to a target 6 inches above your max reach.
30 Snatch (30/20)
30 Burpees
30 Snatch (60/35)
20 Burpees
30 Snatch (75/46)
10 Burpees
Max effort snatches (90/55)
Enjoy
The workout that we will do will be drawn from a hat. SO who knows what we will be doing.
Today we are re-visiting Open workout 13.1.
17 Minute Cap
40 Burpees to a target 6 inches above your max reach.
30 Snatch (30/20)
30 Burpees
30 Snatch (60/35)
20 Burpees
30 Snatch (75/46)
10 Burpees
Max effort snatches (90/55)
Enjoy
Tuesday, December 17, 2013
Tuesday 17/12/2013
10000m row for time......Not really. But we do have a lot of work to do today.
Check yesterday's post for this Saturday's workout.
Also I will be programming holiday workouts for you to do at home each day if yo wish to maintain some fitness.
4 * 6 Bench Press
Death By chin-ups
8 Min AMRAP of:
3 P Snatch
3 Clean and Jerk
3 Front Squat
3 Back Squat
3 Shoulder to overhead
Use same weight for all 5 exercises.
Check yesterday's post for this Saturday's workout.
Also I will be programming holiday workouts for you to do at home each day if yo wish to maintain some fitness.
4 * 6 Bench Press
Death By chin-ups
8 Min AMRAP of:
3 P Snatch
3 Clean and Jerk
3 Front Squat
3 Back Squat
3 Shoulder to overhead
Use same weight for all 5 exercises.
Monday, December 16, 2013
Monday 16/12/2013
An awesome turn out for the Christmas party on Saturday. I will be putting photos up on the Facebook page later today.
Also this Saturday we will be doing a dress up Workout. Christmas themed of course. Come as santa, reindeer, a tree, elves, a candy cane or perhaps a gingerbread person (Gender Equality Kelly).
If you come to the 9am we will head to Gymea for breakfast afterwards.
Warm up workout on the board.
5 Sets of weighted walking lunges. Buns of steel guys.
Partition as needed -
50 Ring Rows
50 Pushups
50 Squats
50 KB Swings
50 Burpees
3 Rounds of
30 sec on
30 sec off
Airdyne for Calories.
Also this Saturday we will be doing a dress up Workout. Christmas themed of course. Come as santa, reindeer, a tree, elves, a candy cane or perhaps a gingerbread person (Gender Equality Kelly).
If you come to the 9am we will head to Gymea for breakfast afterwards.
Warm up workout on the board.
5 Sets of weighted walking lunges. Buns of steel guys.
Partition as needed -
50 Ring Rows
50 Pushups
50 Squats
50 KB Swings
50 Burpees
3 Rounds of
30 sec on
30 sec off
Airdyne for Calories.
Friday, December 13, 2013
Friday 13/12/2013
Check yesterday's post for any information about the Christmas party tomorrow!
Partner warm up this morning. A little bit different.
5 * 5 Strict Press
5 Rounds of:
2 Muscle Ups
Your choice of 500m Row, 500m Airdyne, 100 Double Unders
6 Clean and Jerk (60/40)
Post time and weight to comments.
Partner warm up this morning. A little bit different.
5 * 5 Strict Press
5 Rounds of:
2 Muscle Ups
Your choice of 500m Row, 500m Airdyne, 100 Double Unders
6 Clean and Jerk (60/40)
Post time and weight to comments.
Thursday, December 12, 2013
Thursday 12/12/2013
Hey everyone,
Saturday is looking to be a great day for the Christmas Party. Details reminder:
1-4pm Prince Edward Park.
There will be souvlaki provided for the day but if you want snacks, salads or any other meats bring them along. It's going to be a good day for what is basically a picnic.
We will have the 2 gazebos set up but you will need to bring your own chairs or rugs.
Message me if you need anything else.
Saturday is looking to be a great day for the Christmas Party. Details reminder:
1-4pm Prince Edward Park.
There will be souvlaki provided for the day but if you want snacks, salads or any other meats bring them along. It's going to be a good day for what is basically a picnic.
We will have the 2 gazebos set up but you will need to bring your own chairs or rugs.
Message me if you need anything else.
Wednesday, December 11, 2013
Wednesday 11/12/2013
Hey guys, check out the Facebook page for some news about Our member Chook.
https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745741?directed_target_id=176764035745741
Warm up is on the board.
HS/Hspu Practice.
8 Min Cap. Reps increase by 3 each round until end of cap.
3 Ring Dips
3 Power Snatch (50/30)
50 Calories on Airdyne/Rower to finish.
Post time and weight to comments.
https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745741?directed_target_id=176764035745741
Warm up is on the board.
HS/Hspu Practice.
8 Min Cap. Reps increase by 3 each round until end of cap.
3 Ring Dips
3 Power Snatch (50/30)
50 Calories on Airdyne/Rower to finish.
Post time and weight to comments.
Monday, December 9, 2013
Tuesday 10/12/2013
Warm Up - 5 Rounds of -
30 Double Unders
3 Malcolms
Rest 30 Seconds
Strength work 15 minutes- Complex work up to a heavy set, then 3 sets of:
1 Power Clean
1 Squat Clean
1 Jerk
Conditioning - Partition as needed.
100 Box Jumps
100 KB Swings
100 Pushups
Post time and weight to comments.
30 Double Unders
3 Malcolms
Rest 30 Seconds
Strength work 15 minutes- Complex work up to a heavy set, then 3 sets of:
1 Power Clean
1 Squat Clean
1 Jerk
Conditioning - Partition as needed.
100 Box Jumps
100 KB Swings
100 Pushups
Post time and weight to comments.
Monday 09/12/2013
Working up to a heavy front squat for the day.
Fran - 21/15/9 of:
Thrusters (40/25)
Pullups
Have fun guys, we are using today as an opportunity to re-test so come down and hit it hard.
Friday, December 6, 2013
Friday 06/12/2013
5 sets of weighted walking lunges. Approximately half the weight you managed to achieve 2 weeks ago for your best effort.
15 Minute AMRAP of:
2 Muscle Ups
8 Thrusters (40/25)
16 KB Swings
Post time and weight to comments.
15 Minute AMRAP of:
2 Muscle Ups
8 Thrusters (40/25)
16 KB Swings
Post time and weight to comments.
Wednesday, December 4, 2013
Wednesday 04/12/2013
Warm up workout is on the board.
Some foam rolling and stretching between.
Then 50/40/30/20/10 of:
Wall Balls
Plate Situps
Double Unders
Pushups
Post time and weight to comments.
Some foam rolling and stretching between.
Then 50/40/30/20/10 of:
Wall Balls
Plate Situps
Double Unders
Pushups
Post time and weight to comments.
Tuesday, December 3, 2013
Tuesday 03/12/2013
Warm up workout on the board.
5 Minutes spent working on your Kipping Pullups. Practice pulling higher and keeping that hollow position.
EMOM for 10 Minutes:
Clean doubles.
15/12/9 @ 60/40:
Push Press
Back Squats
Bent over rows
Post time and weight to comments.
5 Minutes spent working on your Kipping Pullups. Practice pulling higher and keeping that hollow position.
EMOM for 10 Minutes:
Clean doubles.
15/12/9 @ 60/40:
Push Press
Back Squats
Bent over rows
Post time and weight to comments.
Monday, December 2, 2013
Monday 02/12/2013
We had quite a good weekend up at CrossFit BTS Throwdown at the Showground.
Advanced Male -
Coach - 4th
Checch - 9th
Jack - 16th
Alex (First advanced comp) - 46th
Open Male - Skippy in 18th out of 86 competitors. awesome for his first competition and pulling off a second place in one event.
Open Female - Leah - 5th out of 83 competitors
Masters Males - Greg and Alex both tied for 12th....we still do not know who is the fittest!!!
All in all a fantasticly run day with everyone enjoying themselves. Thank you to the support crew that came up. You guys rocked.
1km Row at three quarter pace.
3 * 5 Heavy Front Squats, you need to feel like you couldn't push one more out even if you tried.
EMOM for 10 minutes:
5 Strict HSPU adjust to whatever you need.
21/15/9 of:
Calories on Rower
Burpees
Move quickly and efficiently once the 1km row is done guys. Short breaks between each block of exercises.
Advanced Male -
Coach - 4th
Checch - 9th
Jack - 16th
Alex (First advanced comp) - 46th
Open Male - Skippy in 18th out of 86 competitors. awesome for his first competition and pulling off a second place in one event.
Open Female - Leah - 5th out of 83 competitors
Masters Males - Greg and Alex both tied for 12th....we still do not know who is the fittest!!!
All in all a fantasticly run day with everyone enjoying themselves. Thank you to the support crew that came up. You guys rocked.
1km Row at three quarter pace.
3 * 5 Heavy Front Squats, you need to feel like you couldn't push one more out even if you tried.
EMOM for 10 minutes:
5 Strict HSPU adjust to whatever you need.
21/15/9 of:
Calories on Rower
Burpees
Move quickly and efficiently once the 1km row is done guys. Short breaks between each block of exercises.
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