Snatch
Spend 15 Mins working on Hang Power Snatch & Hang Squat Snatch
*Every athlete to practice Snatch off of the blocks*
then:
24-18-12-6 Reps for time of:
Wall Balls (6kg/10kg)
Deadlifts (70kg/100kg)
Post weights and times to comments.
Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts
What are you doing Friday???
Alternate between:
4 x 15 Toes to Bar
4 x 5 Squat Jumps
then:
2 Min Max Effort Double Unders
Rest 1 Min
2 Min Max Effort
Target Burpees (6" above Max Reach)
Rest 1 Min
2 Min Max Effort Target Burpees
Rest 1 Min
2 Min Max Effort Double Unders
Score is total reps completed.
Post weights and reps completed to comments.
Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts
MUM's & DAD's - IMPORTANT INFO:
FREE Come & Try Sessions for the Kids/Teens on today!!!!
CROSSFIT KIDS - 1pm
CROSSFIT TEENS - 2pm
Bookings Essential - Phone/Email Eve - 0427345917
Push/Pull Complex - Complete 4 Sets
10 Push Ups + 10 Dumbbell Rows + 10 Dumbbell Strict Press
then:
10 Min AMRAP
10 DB/KB Clean & Jerk
15 Tyre Flips
20 Ball Slams
Post weights and rounds completed to comments.
Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts
Next Gymnastics Session on 29th Oct at 6pm - RSVP here.
WOD Tech
The Basics - Wall Balls & Box Jumps
then:
"Kelly"
5 Rounds for time:
Run 400m
30 Wall Balls (6kg/10kg)
30 Box Jumps (20"/24")
35 Min Time Cap.
Compare to last time here.
Post times to comments.
Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts
Barbell
3 Hang Squat Cleans - Heaviest Possible - 20 mins
Alternate between:
6 x 3 Deadlifts
6 x 3 Split Jerk
Forget your training shoes??.... doesn't stop Sez!!!
BOX CLOSED
Get out and enjoy the sunshine with family and friends. Enjoy your hard earned fitness :)
***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***
Strict Pull Ups
8 - 8 - 8 - 8
Strict Ring Dips
10 - 10 - 10 - 10
then:
5 Rounds for Time:
12 Bar-Facing Burpees
12 Front Rack Alternating Lunges
12 Min Cap
Post times to comments.
Endurance
Complete the following for max efforts:
7mins Burpee Box Overs (20''/24'')
Rest 3mins
7mins Power Cleans (30kg/40kg)
Rest 3mins
7mins Row/Assault Bike for Calories
Rest 3mins
7mins Farmers Carry for max distance (16kg/24kg)
Barbell
High Hang Clean + Mid Hang Clean + Low Hang Clean: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate Between:
1) Front Squat: 6 x 5
2) Split Jerk: 6 x 3
Back Squat
7 - 7 - 5 - 5 - 3 - 3
take 10-20kg off and do one set for max reps
then:
4 Min AMRAP
25 Squats
15 Sit Ups
Rest 1 Min
5 Min AMRAP
25 Wall Balls
15 Toes to Bar
Rest 1 Min
In two teams - 6 Mins to accumulate as many Calories as possible on the Assault Bikes
Post weights, rounds & calories to comments.
Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)
Gymnastics Complex:
1 Toes to Bar + 1 Pull Up + 1 Chest to Bar Pull up
Complete 15-20 sets.
then:
Row 1km
Row 750m
Row 500m
Row 250m
Each for time as fast as possible - Rest as required between efforts
Post times to comments.
Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)
Strict HSPU
3 - 3 - 3 - 3 - 3
Scaling= Restricted Range or Wall Climbs
then:
3 Rounds for Max Reps
45 Secs Work/ 15 Secs Rest
Kettlebell Deadlifts
Burpees
Squat Jumps
Overhead Alternating Lunges
10m Shuttles
Rest 1 Min
Post reps completed to comments.
Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)
Hang Cleans
Spend 15 Mins practicing both Hang Power Cleans & Hang Squat Cleans
then:
Complete as many times as possible in 15 Mins with Rest
30 Double Unders
10 Clean & Jerk
200m Farmers Carry
Rest 1 Min
Post weights and rounds completed to comments.
Endurance
Complete the following for max efforts:
7mins Burpee Box Overs (20''/24'')
Rest 3mins
7mins Power Cleans (30kg/40kg)
Rest 3mins
7mins Row/Assault Bike for Calories
Rest 3mins
7mins Farmers Carry for max distance (16kg/24kg)
Barbell
High Hang Snatch + Mid Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate Between:
1) Back Squat: 6 x 5
2) Reverse Grip Bent Over Row: 6 x 5
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Thrusters
5 - 5 - 3 - 3 - 1 - 1
then:
10 Min AMRAP
5 Thrusters (30kg/42.5kg)
5 Chest to Bar Pull Ups
10 Thrusters (30kg/42.5kg)
10 Chest to Bar Pull Ups
15 Thrusters (30kg/42.5kg)
15 Chest to Bar Pull Ups
etc….
Post weights and rounds completed to comments.
Endurance
Complete the following for max efforts:
7mins Burpee Box Overs (20''/24'')
Rest 3mins
7mins Power Cleans (30kg/40kg)
Rest 3mins
7mins Row/Assault Bike for Calories
Rest 3mins
7mins Farmers Carry for max distance (16kg/24kg)
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)
