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WOD: Friday 19/10/2018

Take 15-20 minutes and build to today’s 1-RM Power Clean

then

For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

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WOD: Thursday 18/10/2018

CrossFit Junior Teens @ 4:15

Every two mins, for 6 mins (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

then

5 min AMRAP of:
20 Double-Unders
10 Air Squats

Rest 1 min

5 min AMRAP of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 min

5 min AMRAP of:
5 Toes to Bar
10 Push-Ups

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WOD: Wednesday 17/10/2018

CrossFit Senior Teens @ 4:15

Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 mins between sets, building to today’s 1-RM

then

Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups

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WOD: Tuesday 16/10/2018

CrossFit Junior Teens @ 4:15

Every three mins, for 24 mins (8 sets):
Hang Snatch + Snatch

then

In teams of two, partners alternate complete rounds to complete 12 min AMRAP of: :
12 Thrusters (42.5/30 kgs)
12 Bar-Facing Burpees

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WOD: Monday 15/10/2018

CrossFit Senior Teens @ 4:15

For time:
800 Meter Run
20 Ground to Overhead (60/42.5 kgs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (60/42.5 kgs)
800 Meter Run

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 Our amazing Truck Pull Team!!

Our amazing Truck Pull Team!!

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WOD: Saturday 13/10/2018

Fennell Forrestry Truck Pull is on today, 10:30am at Glenburnie Sale Yards

Front squat
3 - 3 - 3 - 3 - 3

then

2 sets for times of:
Row 500m
30 Walking Lunges with kb/db carry
200m run
Rest 2 mins between sets.

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WOD: Friday 12/10/2018

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 mins between sets.

then

Three rounds for time of:
800m Run
40 Goblet Squats (24/16 kg KB)
20 Pull-Ups

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WOD: Thursday 11/10/2018

Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 secs
(accumulate the time if you’re unable to maintain this position unbroken)

then

Five rounds for max calories/reps of:
30 secs of Rowing
Rest 30 secs
30 secs of Double-Unders
Rest 30 secs
30 secs of Assault Bike
Rest 30 secs

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WOD: Wednesday 10/10/2018

Every 2 mins, for 20 mins (10 sets):
Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

then

Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (42.5/30 kgs)

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WOD: Tuesday 09/10/2018

Every 2 mins, for 16 mins (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

then

12 min AMRAP of:
40 Double-Unders
20 Thrusters
10 Toes to Bar

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WOD: Monday 08/10/2018

Every 3 min, for 15 mins (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 min, for 6 mins (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

then

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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WOD: Saturday 06/10/2018

Every 3 mins, for 15 mins (5 sets):
Tempo Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

then

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Goblet Squats (24kg/16kg)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

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WOD: Friday 05/10/2018

**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

Every 2 mins, for 20 mins (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

then

“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (70/47.5 kgs)

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WOD: Thursday 04/10/2018

**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

Every 10 mins, for 40 mins (4 sets) for times:
400m Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400m Run

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WOD: Wednesday 03/10/2018

**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 mins between sets.

then

For time:
1000m Row
100 Double-Unders
50 Alternating Dumbbell Snatches (22.5/15 kg DBs)

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WOD: Tuesday 02/10/2018

**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

Take 20 mins to build to today’s 1-RM Bench Press

then

10 min AMRAP of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

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