Split Jerk
3 - 3 - 3 - 3 - 3
Then:
"Helen"
3 Rounds for Time of:
Run 400m
21 KB Swings (16kg/24kg)
12 Pull Ups
Three sets of:
Bench Press x 6-8 reps
Rest 2 Mins between sets
then:
Three sets of
Push-Ups x 10-12 reps
Rest 2 Mins between sets
Then:
4 Rounds for Time of:
Row 500m
30 Wall Balls
15 Toes to Bar
Each round can be completed in any order as long as all 3 movements are completed.
**NUTRITION Q & A TONIGHT @ 6.30pm!!**
Where are you compared to where you want to be??
Come along tonight - we will be talking about nutrition basics but mainly hoping to focus on answering your questions! We will also talk about some common nutrition plans used by CrossFitter's - Pro's & Con's + anything else that time will allow!
**CrossFit Junior Teens @ 4.15pm**
Three sets of:
Weighted Step Ups x 10 reps
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm - slow
Rest 30 seconds
then:
15 - 12 - 9 reps for time of:
Thruster (42.5kg/60kg)
Bar-Facing Burpees
Post weights and times to comments.
**NUTRITION Q & A @ 6.30pm THURSDAY 25/05 - Tomorrow Night!!**
Where are you compared to where you want to be??
Come along tomorrow - we will be talking about nutrition basics but mainly hoping to focus on answering your questions! We will also talk about some common nutrition plans used by CrossFitter's - Pro's & Con's + anything else that time will allow!
Register here with your member login.
**CrossFit Senior Teens @ 4.15pm**
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 mins
then:
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 mins
Each set should take less than 5 mins. Adjust the reps to ensure that your sets never exceed 5 mins.
Post weights and times to comments.
Four sets of:
Strict Press x 3-5 reps
Rest 2-3 mins – work on lower body mobility during rest periods
Then:
AMRAP 12 Mins:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
Post weights and rounds to comments.
**CrossFit Senior Teens @ 4.15pm**
Five sets of:
Tempo Back Squat x 2-3 reps with 3 Second Descent
Rest 30 seconds
Strict Reverse-Grip Pull-Ups x 10-12 reps
Rest 3 mins
then:
In 2 Mins Complete:
Row 250m
Max Effort Squat Cleans (42.5kg/60kg)
Rest 2 Mins +
Repeat for a total of 4 Sets.
Post weights and reps completed to comments.
A MASSIVE shout-out to this legend who completed the Great Ocean Road Marathon over the weekend!! Well done Dan!! Sporting a great T-Shirt also that no doubt would have shaved hours off his time. Hope you are enjoying a well earned rest now :)!!
Hang Power Clean
3 - 3 - 3 - 3 - 3
Then:
"Jackie"
Row 1km
50 Thrusters
30 Pull Ups
Post weights and times to comments.
Four sets of:
Push Press x 4-6 reps
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
Then:
For time:
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters
Darryl and Vanessa repping BLCF at CrossFit Return in Cork in Ireland!
**SKILLS SESSION @ 6.30pm - Handstand Push Ups**
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Tempo Back Squat x 3-5 reps with 3 sec descent
Rest 1 Min
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 1 Min
then:
10 Min AMRAP:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
You must perform 5 burpees any time the weight settles on the ground.
Men=52.5kg Women=35kg
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4..15pm**
AMRAP 8 Mins:
Row 250m
5 Handstand Push-Ups
10 Thrusters (30kg/42.5kg)
Rest 8 mins, and then…
AMRAP 8 Mins:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 mins, and then…
AMRAP 8 Mins:
20 Box Jumps (20″/24″)
15 Toes to Bar
10 Ring Dips
Post rounds/reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Strict Pull-Up x Max Reps (2 sec on down phase each rep)
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 mins
then:
Four rounds for time:
20 Alternating Dumbbell Snatches (15kg/25kg)
400m Run
Post reps and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Deadlift x 15 reps (2 secs on down phase each rep)
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 1 Min
Rest 2 mins
Deadlift x 10 reps (2 secs on down phase each rep)
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 1 Min
Rest 2 mins
Deadlift x 5 reps (2 secs on down phase each rep)
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 1 Min
then:
AMRAP 2 Mins:
10 Box Jumps (20″/24″)
10 Push Press (35kg/52.5kg)
Rest 2 mins
Complete a total of 4 sets for max reps.
Post weights and reps completed to comments.
HAPPY MOTHER'S DAY to all the Mum's out there!! We hope you all have a super special day Xx.
Front Squat
3 - 3 - 3 - 3 - 3
Inbetween sets complete 5-10 perfect push ups
then:
AMRAP 15 Mins:
10 Front Squats (30kg/42.5kg)
10 Burpee Box Jump or Step-Overs (20″/24″)
200m Run
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Take 15-20 minutes to build to a heavy Clean & Jerk
then:
Complete as many sets of the following interval until you complete 30 reps:
1 Min of Ground to Overhead (42.5kg/60kg)
1 Min Rest
Post weights and times to comments.
***NUTRITION INFO NIGHT RESCHEDULE***
- We are rescheduling the Nutrition Q & A night for May 25th @ 6.30pm - Apologies for the inconvenience!! -
- Don't forget to register for next weeks Skill Session on Handstand Push Ups as well as the Nutrition session the following week. You can register when you login on the Ipad at the Box or through your member login online -
**CrossFit Junior Teens @ 4.15pm**
"Kelly"
5 Rounds for time:
Run 400m
30 Wall Balls (6kg/10kg)
30 Box Jumps (20"/24")
35 Min Time Cap.
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Tempo Back Squat x 6-8 reps with 3 sec descent
Rest 1 Min
Wall Slides x 5 reps - Slow tempo
Rest 1 Min
then:
AMRAP 12 Mins:
10 Burpees
20m Walking Lunge
30 Double-Unders
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 mins between sets
then:
Opposing Ladder for time of:
Pull Ups
Front Squats (35kg/52.5kg)
1 Pull Up
10 Front Squats
2 Pull Ups
9 Front Squats
3 Pull Ups
8 Front Squats….etc
.....................................
10 Pull Ups
1 Front Squat
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 mins between sets
then:
Three sets for times of:
250m Row
20 Ball Slams
20 Kettlebell Swings
Rest 3 mins
Post weights and times to comments.
