*** 9:00am Class is our FREE come and try class!!! ***
Spend 15 Mins working on HS & Progressions
HSPU's for advanced.
Then:
AMRAP 11 Mins
20 KB Swings
20 Box Jumps
20 Push Ups
200m Row
Post rounds to times.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
Barbell
1) 3 Hang Cleans (Full): 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Front Squats: 6 x 3 - heaviest possible
b) Clean First Pulls - 5sec pause at knee: 6 x 3 - heaviest possible
Alternate between:
1) 5 sets of 3-5 Strict Toes to Bar
2) 5 x 2 Pause Front Squats - 5sec pause at absolute bottom
Then:
8min AMRAP
2 Power Snatch
10m Walking Lunge
Each round completed add 2 Power Snatch
Post weights and rounds to comments.
Alternate between:
4 Sets of .....
and
4 x 10 Weighted Good Mornings
then:
3 Rounds for time:
15 Pull Ups
15 Overhead Squats (40kg/60kg)
12 Min Cap
Post weights and times to comments.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
First.....
Then....
Update...
Muscle up tech
Everyone needs to do transitions - even if just standing
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:
For time:
Run 200m
20 Double Unders
Run 400m
40 Double Unders
Run 600m
60 Double Unders
Run 800m
80 Double Unders
20 Min Cap
Post results to comments.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
Check out my new POWERful Vacuum CLEANer....
then:
2 Rounds - 3 Times....
Update...
Work up to a heavy single Power Clean in 20 mins
then:
In 3 Mins Complete 2 rnds of:
10 Deadlifts (60kg/90kg)
10 Wallballs (6kg/10kg)
10 Box Jumps (20"/24")
3 Sets total (9 mins)
Post weights and rounds/reps/times completed to comments.
Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds
Barbell
1) 3 Hang Snatch (Full): 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Snatch Balance: 6 x 3 - heaviest possible
b) Snatch First Pulls - 5sec pause at knee: 6 x 3 - heaviest possible
Monday.... the day after Sunday.
CrossFit - being prepared for the unknown.....
Update...
Push Jerk
2 - 2 - 2 - 2 - 2
then:
CrossFit Open Workout 14.5
For time:
21-18-15-12-9-6-3
Thrusters (30kg/43kg)
Bar-Facing Burpees
Post results to comments.
Bench Press
5 - 5 - 5 - 5 - 5 - 5
then:
For time:
21-15-9
Pull Ups
Burpee Box Overs (20"/24")
Wall Balls (6kg/10kg)
Post weights and times to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Barbell
1) Snatch + Hang Snatch: 50%, 60%, 70%, 80%, 2x85%, 90%
Alternate between:
a) Front Squat: 5@50%, 5@60%, 5@70%, 3@80%, 2@90%, 2@95%
b) Snatch High-Pulls: 6 x 3 - heaviest possible
Spend 20 Mins working on Squat Snatch
then:
For Time:
50 Double Unders
5 Squat Snatch (40kg/60kg)
50 Double Unders
5 Squat Snatch (50kg/70kg)
50 Double Unders
5 Squat Snatch (40kg/60kg)
Post weights and times to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Build to a heavy 5 rep Deadlift in 15 mins
then:
Rowing Annie
50-40-30-20-10 Reps for time of:
Row for Cals
Sit Ups
Post weights and times to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Weighted Step Ups - 5 x 12 Reps - Alternating
After each set complete a small number of UB GHD Sit Ups
then:
Death by Power Cleans
Pick a weight…. then add one rep each minute
1st Min - 1 Power Clean
2nd Min - 2 Power Cleans
3rd Min - 3 Power Cleans
etc...
Workout finishes when you can't complete all the reps inside the minute.
Post weights and reps completed to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Dumbbell Thrusters & Burpees....
EMOM 12 Mins - Alternating
Min 1: 5-10 Toes to Bar
Min 2: 10-15 Box Jumps
then:
In Partners:
20 Min AMRAP
Whilst one partner Runs 400m the other partner accumulates as many Ball Slams as possible.
Score is total Ball Slams.
Post reps completed to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
Barbell
1) Clean + Hang Clean + Jerk: 50%, 60%, 70%, 80%, 2x85%, 90%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 3@80%, 2@90%, 2@95%
b) Deadlift: 6 x 3 - heaviest possible
Alternate between:
a) 5 x 5 Strict Pull ups - Weighted
b) 5 x 2 - 5 Sec Pause Back Squat
then:
10 Min AMRAP
Run 50m
1 Burpee
1 Dumbbell Thruster
Run 50m
2 Burpees
2 Dumbbell Thrusters
Run 50m
3 Burpees
3 Dumbbell Thrusters
etc….
Score is total burpees + DB thrusters completed.
Post weights and reps to comments.
Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)
SATURDAY NIGHT: Cards & Movie Night at the Box......
Box Opens @ 6.30pm
7pm Movie - Paddington (Kid Friendly)
Later Movie - TBA
Card games throughout the night
BYO Nibbles, Drinks, Bean Bags & Blankets
Some Heating & Drinks Supplied
Dress: Extreme Casual - PJ's Optional/Encouraged
Thrusters
10 - 8 - 6 - 4 - 2 - 1 - 1
then:
"Jackie in Bits"
5 Rounds for time of:
Row 200m
10 Thrusters
6 Pull Ups
Post weights and times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts
Barbell
1) Power Clean + Squat Clean: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Front Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) Split Jerk: 6 x 3 reps
Alternate between:
1) 10 Parallette Pass throughs OR 10 Sec L-Sit Hold
2) 3 Pull ups+3C2B Pull ups OR 3 Pull ups+2 C2B+1 BMU
4 Sets of each
then:
CrossFit Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatch (25kg/35kg)
Compare to last time here.
Post rounds to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts
GYMNASTICS SESSION - 6pm @ Blue Lake Gymnastics Centre - Malseed Park - $10 per person - please pay to Eve before session.
No 5.30pm Class OR Mobility Class this evening
However - Open Gym from 4.30pm-7.30pm for those not attending the Gymnastics Session
In Partners Practice:
Syncronised - Burpees, Squats & Sit Ups/Hollow Rocks
then:
In Partners - 2 Rnds for Max Reps
1 Min Max Sync Burpees
1 Min Max Sync Squats
1 Min Max Sit Ups/Hollow Rocks
1 Min Rest
then:
5 rounds for time of:
20 Wall Balls
10 Deadlifts (70kg/100kg)
Post reps and times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts
Front Squat
3 - 3 - 3 - 3 - 3
after each working set - core hollow hold for 30 Secs
then:
3 Rounds for time:
Run 800m
20 Kettlebell Swings (24kg/32kg)
20 Min Cap
Post weights and times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts
Spend 15 Mins building up to a heavy complex of:
Push Press+Push Jerk+Split Jerk
then:
"Double Hanger"
CF Games 2015 Workout - Teens/Masters
3 Rounds of:
100 Double Unders
7 Hang Power Clean & Jerks (85kg/52.5kg)
Post weights and times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts
Barbell
1) Power Snatch + Squat Snatch: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Overhead Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) Snatch Grip Deadlift: 6 x 3 - aim to get to at least 120% of 1RM snatch
