Come & Try - 9am - FREE Session - Start your weekend off with an awesome workout and see what CrossFit is all about!!

Alternate between:
1) 5 x 4 Strict Weighted Pull Ups
2) 5 x 2 Back Squat

Then:

12 Mins AMRAP
12 Wall Balls (6kg/10kg)
12 Sit Ups
12 Box Jumps (20"/24")

Post weights and rounds to comments.

Endurance - Workout of the Week
Run 3000m
Row 2000m
100 Thrusters (15kg/20kg)

Barbell
Pause Snatch + Pause Hang Snatch: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate between:
a) 6 x 3 Snatch Balance
b) 6 x 3 Pause Snatch High Pulls - 3sec pause at knee

Deadlift 3RM

Then:

For time:
21 Pull Ups
21 Deadlifts (70kg/100kg)
15 Pull Ups
15 Deadlifts (77.5kg/110kg)
9 Pull Ups
9 Deadlifts (85kg/120kg)

Post weights and times to comments.

Endurance - Workout of the Week
For time:
Run 3,000m
Row 2,000m
100 Thrusters at bar weight (15kg/20kg)

***GYMNASTIC SESSION PEOPLE - IMPORTANT INFO***
Meet at the box at 5:30pm to car pool to the gymnastics centre. Alternatively make your own way and meet at the gymnastics centre at 5:45pm. Cost is $10 per person. These are awesome sessions guys, get around it.

Bench Press
5-5-5-5-5-5

Then:

3 Rounds for Time:
20 Tyre Flips
15 Toes to Bar
10 Push Press (35kg/50kg)

Post weights and times to comments.

Endurance - Workout of the Week
For time:
Run 3,000m
Row 2,000m
100 Thrusters at bar weight (15kg/20kg)

Get in and work on your "goat"

Muscle Up Progressions
Beginners: C2B PU/RD's/Pass Throughs
Intermediate: Kipping on Rings/Ring PU's/Jumping MU
Advanced: 5 sets x 3-5 MU/3 Sec Pause in RD position

Then:

15min AMRAP
2 Muscle Ups
4 Power Cleans (40kg/60kg)
8 Kettlebell Swings (24kg/32kg)

Scaling: 1MU = 2 C2B Pull Ups + 2 Ring Dips

Post rounds to comments.

Endurance - Workout of the Week
For time:
Run 3,000m
Row 2,000m
100 Thrusters at bar weight (15kg/20kg)

Hang Power Snatch
3-3-3-3-3-3

Then:

For total time complete:
buy in - 500m Row

3 Rounds of:
7 Hang Power Snatch (35kg/50kg)
14 Ball Slams

buy out - 400m Run

Post weights and times to comments.

Endurance - Workout of the Week
For time:
Run 3,000m
Row 2,000m
100 Thrusters at bar weight (15kg/20kg)

Barbell
Pause Clean + Pause Hang Clean: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate between:
a) 6 x 3 Split Jerk
b) 6 x 3 Pause Clean High Pulls - 3sec pause at knee

Post Nancy recovery....

Overhead Squat
Advanced - Snatch Balance
6 x 3 Reps

then:

"Nancy"

5 Rounds for time:
Run 400m
15 Overhead Squats (30kg/42.5kg)

Post weights and times to comments.

Compare to last time here.

Endurance
For time:
Run 3,000m
Row 2,000m
100 Thrusters at bar weight (15kg/20kg)

***FREE STUFF - 9:00am is our FREE come and try session! Come and see what this CrossFit thing is all about for FREE!***

Hang Power Clean
3-3-3-3-3-3

Then:

4 Rounds for Time:
8 Hang Power Cleans (40kg/60kg)
16 Box Jumps (20''/24'')
24 Double Unders

Post weights and times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Barbell
2 Cleans + Hang Clean: 50%, 60%, 2@70%, 2@80%
Alternate between:
a) Push Press: 6 x 4
b) Clean High-Pulls: 6 x 4

Build up for "Linda"

then:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlift: 1+1/2 body weight
Bench Press: body weight
Clean: 3/4 body weight

Note: We have limited bench press facilities available - athletes will need to share their toys!

Compare to last time "here"

Post times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Weighted Step Ups: 6 x 12 (six each leg)

Then:

10min AMRAP
10 Toes to Bar
14 Wall Balls (6kg/10kg)
12 Weighted Burpee Box Overs with DB's (2x15kg/2x20kg)
Straight into:
3mins max effort Back Squat - choose weights wisely, don't be greedy.

Post weights and rounds to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Handstand Push Up progressions/tech
Beginners: Wall Climbs/Handstands/Dumbbell Strict Press
Intermediate: Handstands/Negatives/RR HSPU's
Advanced: Kipping HSPU's/Strict HSPU's/Deficit HSPU's

Then:

5 Rounds for time:
5 HSPU's
10 Squat Cleans (40kg/60kg)

Scaling for HSPU's: RR HSPU/Negs/Wall Climbs/2 x Handstands//2 x DB Press

Post times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Teens - Smashing out a spicy Thruster & Burpee Couplet

Snatch Grip Deadlift
3-3-3-3-3-3

Then:

9min AMRAP
7 Hang Power Snatch (35kg/50kg)
7 Sit Ups
7 Weighted Squat Jumps (35kg/50kg)
Then, straight into:
2mins max effort Pistols

Post weights and rounds to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Barbell
2 Snatch + Hang Snatch: 50%, 60%, 2@70%, 2@80%
Alternate between:
a) Back Squat: 6 x 4
b) Snatch High-Pulls: 6 x 4
 

Front Squat 6x6

Then, for time:
1 Bar Muscle Up
5 Hang Power Cleans (50kg/70kg)
5 Burpees
2 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees
3 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees
4 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees
5 Bar Muscle Ups
5 Hang Power Cleans (50kg/70kg)
5 Burpees

Scaling: 1 BMU = 2 C2B Pull Ups

20min cut off
Post weights and times to comments.

Endurance
"Small"
3 Rounds for time:
Row 1,000m
50 Burpees
50 Box Jumps (20''/24'')
Run 800m

Build to a heavy 3 Rep Split Jerk - 15 Mins

then:

"Helen"
3 Rounds for time:
Run 400m
21 KB Swings (16kg/24kg)
12 Pull Ups

Compare to last time here.

Post weights and times to comments.

Endurance - Workout of the Week
"Gwen"
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Barbell
1) 2 Snatch + 2 Overhead Squats - heaviest possible in 20mins
Alternate between:
a) Front Squat: 6 x 3
b) Snatch Pause First Pulls - 5sec at knee: 6 x 3

Face off.

Back Squat
6 - 6 - 6 - 6 - 6 - 6

then:

4 Rounds for time:
Run 400m
12 Thrusters
12 Pull Ups

Post weights and times to comments.

Endurance - Workout of the Week
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Jim "working" in Kiribati. Some good looking roosters there. Blue Lake CrossFit in the Pacific islands.

Push Press
5 - 5 - 5 - 5 - 5 - 5

then:

3 Rounds for Time:
10 Push Jerks (40kg/60kg)
14 Front Rack Alternating Lunges (Same weight)
100m Farmer's Carry (32kg/48kg)

Post weights and times to comments.

Endurance - Workout of the Week
"Gwen"
Clean and jerk 5-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Don't know who this guy is but he is seriously onto something.

Muscle Up Progressions
Beginners: C2B PU/RD's/Pass Throughs
Intermediate: Kipping on Rings/Ring PU's/Jumping MU
Advanced: 5 sets x 3-5 MU/3 Sec Pause in RD position

then:

10 Min AMRAP
20 Ground to Over Shoulder (30lb/50lb)
10 Front Squats (40kg/60kg)

then 2 Mins Max Effort Muscle ups OR Ring Dips

Post rounds & reps completed to comments.

Endurance - Workout of the Week
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Power Snatch
3 - 3 - 3 - 3 - 3

then:

5 Min AMRAP
6 Burpees
9 Power Snatch (30kg/40kg)
18 Double Unders

Rest 2 Mins

5 Min AMRAP
6 Double Unders
9 Power Snatch (30kg/40kg)
18 Burpees

Post weights & rounds/reps completed to comments.

Endurance - Workout of the Week
"Gwen"
Clean and Jerk
15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.

Barbell
1) 2 Cleans + 2 Split Jerks - heaviest possible in 20mins
Alternate between:
a) Snatch Balance: 6 x 3
b) Bent Over Rows: 6 x 3

Power Clean & Push Jerk
2 - 2 - 2 - 1 - 1 - 1

then:

3 Rounds for Time:
10 Power Cleans & Push Jerks (40kg/60kg)
20 Wall Balls (8kg/12kg)

Post weights and times to comments.

Endurance - Workout of the Week
Gwen
Clean and Jerk
15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

The Boys doing..... nothing as usual!!