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CrossFit WOD

Oct 20 2014

Tuesday: Burpee pull-up chaser..


CONDITIONING

3 rounds for time of:

75 Double unders
45 Row calories
15 Burpee pull-ups

* Look out for former CFTSV super coach Brett "4D" Fforde in the video.




Oct 18 2014

Monday: Partner power


STRENGTH

A1. Back Squat x 2-4 reps
rest 90 seconds
A2. Strict T2B x 8-12 reps
rest 90 seconds

CONDITIONING

With a partner working through 1 movement at a time - 

AMRAP in 15 minutes of:

20 Back squats 50/35kg
15 Hang power cleans 50/35kg
10 Push press 50/35kg

* Working in a pair, first person does back squats, second person does hang power cleans, first person does push press, second person starts back squats on second round.  




Oct 13 2014

Team Fundraising


In early November, we are sending a team of 6 down to the Gold Coast to compete in the Immortals Challenge.  This year the team will be Wadeo, Jo, Renee, Bryce, Bayden, Rob and Stricko (one to be omitted).  As always, these trips are expensive and we do our best to help the crew out with flights and accommodation.  We are doing a few different fundraisers this time around.  There is going to be a car wash at the box next Saturday the 25th of October during classes from 6.30am, cost will be $10 per car - just book your car in when you arrive for class and the carwash ninjas will have it sparkling clean for you when your workout is done!

We are also running a raffle.  This starts today and will be drawn at the Ladies dinner this Friday night.  The prize is a pamper package which includes:  A hair cut and colour by Jen's Hairdressing (Jen is a regular at our 5am Class), a spray tan, plus shellac painted nails and toes from Nails by Jade (Jade is a regular whenever she has a babysitter!!), and last but not least, A 60 minute massage with Sally (VJ from 5am class).  Tickets are $5 each or 3 for $10.  Obviously this one is more aimed towards the ladies, but is a great package  - all you blokes should buy a ticket for your lady or for yourself (have the massage and the spray tan, then give the nails and haircut to a lady friend!!).  Tickets are avaiable for purchase at the box and also at Ladies Dinner.

Get behind our crew - buy a ticket (or 3), get your car washed to help reduce the travel costs for Tropic Thunder!


Oct 17 2014

Saturday: Barbell partner Bash..


CONDITIONING

In teams of 2 complete for time:

20 Deadlifts
Run 400m
20 Hang cleans
Run 400m
20 STO
Run 400m
20 Power snatch
Run 400m
20 OH squat
Run 400m

* Partition the reps as needed and do each run together.


Oct 16 2014

Friday: AMRAP, AMRAP and AMRAP


CONDITIONING

AMRAP in 6 minutes of:

10 Cals row
20 Sit ups

rest 2 mins

AMRAP in 5 minutes of:

10 Cals row
15 V-ups

rest 2 mins

AMRAP in 4 minutes of:

10 Cals row
10 KTE

FINISHER

3 rounds working 1:1 with a partner of:

KB front rack carry 100m 




Oct 15 2014

Thursday: Get under it!


Oct 14 2014

Wednesday: Long hit out


Oct 13 2014

Tuesday: More practice


Oct 11 2014

Monday: Allstars practice


Oct 3 2014

Public Holiday Monday


Oct 10 2014

Saturday: Tester


Oct 9 2014

Friday: Think laterally..


Oct 2 2014

Thursday: Heavy good..


Oct 7 2014

Wednesday: Don't be spongey..


Oct 6 2014

Tuesday: Running clock


Oct 5 2014

Monday: Back on the job..


Oct 1 2014

Deload week


Oct 3 2014

Saturday: 'Kelly'


Oct 2 2014

Friday: Short AMRAP double


Oct 1 2014

Thursday: The Battle!