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CrossFit WOD

Jan 21 2019

Tuesday: Back squats..


STRENGTH

Back squat 5 x 5 reps @ 82.5%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 10 mins of:

10 T2B
15 Box jumps 24 / 20" (must step down)
20 Wall balls 20 / 14 lbs


Jan 20 2019

Monday: Start up..


THANK YOU TO ALL THOSE THAT TURNED OUT TO THE PIG THROWDOWN ON SATURDAY MORNING.  THE PIG WAS BLOWN AWAY BY THE SUPPORT AND COULD NOT BE MORE APPRECIATIVE!!

SPECIAL MENTION TO THOSE THAT ARE STILL FRESH IN OUR RANKS THAT GOT INVOLVED AND HAD A GO AT COMPLETING 3 VERY CHALLENGING WORKOUTS WITHIN A COUPLE OF HOURS.

IT IS NOT SOMETHING WE WANT YOU TO DO VERY OFTEN BUT IT IS A FANTASTIC WAY TO PUT YOUR FITNESS TO THE TEST AND BE INSPIRED TO CONTINUE YOUR JOURNEY AND BE READY FOR THE NEXT OPPORTUNITY THAT COMES BY TO BENCHMARK YOUR PROGRESS.

 

CONDITIONING

Every 4 mins x 6 sets:

Run 400m

* Goal is 10-15 sec quicker than mile pace from last week.

ACCESSORY

At 28 mins - 

For quality:

50 KB swings 24 / 16 kg
50 Pull-ups

* Partition anyhow.  

 


Jan 17 2019

Workout 3 - PIG Throwdown..


Time for Workout 3 in Saturday's PIG Throwdown...  The first two workouts have looked juicy but this last one is a Pig special! 

Don't forget to register prior to Saturday to help give us an idea on numbers and heat allocations.  Rego is $20 payable at the front desk on Saturday morning. 

Breakfast is being sponsored by one of our legendary members Troy Standley who is a local real estate agent with a massive man crush on the Pig and wanted to help out.  Thank you champion!!

Now to the Workout...

Workout 3

Beginner

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
15 Abmat sit-ups
3 DB Strict press 15 / 10 kg 
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
15 Body rows

* There will be an option to use one DB on any of the movements and do twice the reps.

Intermediate

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
10 T2B or 20 Knee tucks
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
10 Pull-ups or 20 Jumping pull-ups

Advanced

AMRAP in 7 mins:

3 DB Deadlifts 22.5 / 15 kg
3 DB Power cleans 22.5 / 15 kg
3 DB Clean and jerks 22.5 / 15 kg
15 T2B
3 DB Strict press 22.5 / 15  kg
3 DB Push press 22.5 / 15 kg
3 DB Thrusters 22.5 / 15 kg
15 CTB pull-ups


Jan 16 2019

Workout 2 - Pig Throwdown


Hopefully you have had a little time to digest workout number 1.. Let's take a look at workout 2 for Saturday's Pig Throwdown and the picture to the side is what we are all likely to look like..  Don't forget to sign in to a class on the app with the level that best suits your ability.  Talk to the coaches if you are unsure.

Workout 2

Beginner

On a 9 minute cap:

Death by Jump Lunge

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Kneeling push-ups

Intermediate

Death by KB Goblet Jump Lunge 12 / 8 kg

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Full push-ups to 1 ab mat

Advanced

Death by KB Goblet Jump Lunge 16 / 12 kg

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Full push-ups


Jan 15 2019

Saturday: The Pig Throwdown....


This Saturday is our fundraiser for Jordan as we celebrate his qualification for The Fittest in Cape Town with the first ever 'PIG Throwdown'.  Jordan has written 3 workouts with 3 levels for all CFTSV members to come down and have a crack at.  There will be a base level, an intermediate level and an advanced level. The most important thing to remember is that the morning is 100% about participation.  This is an opportunity to have some fun and test yourself with 3 short and spicy workouts.  To be involved jump online and sign in to one of the Saturday classes (beginner, intermediate or advanced).  We would like to be able to lock down heats Friday arvo so the sooner you can sign in to one of those options the better.  Workout 1 has been listed below in each category.  Read through carefully to decide what level will best suit your ability.  If you are still unsure come and see one of the coaches and we will steer you in the right direction.  Workout 2 will be released tomorrow and Workout 3 on Thursday.

Some fruit and a late breakfast will be supplied and all we ask is that you pay $20 at the front desk to go towards Jordan's trip.  We thank you once again for your amazing support and look forward to seeing you on Saturday!

WORKOUT 1 

Beginner 

3 rounds of:

2 mins 30 on - 30 seconds off -

9 Shuttle runs
6 Renegade row burpees 15 / 10 kg
3 DB front squats 15 / 10 kg
Max single skips

Intermediate

3 rounds of:

2 min 30 on - 30 seconds off - 

9 Shuttle runs
6 Devil press 15 / 10 kg
3 DB front squats 15 / 10 kg
Max Double unders

Advanced

3 rounds of:

2 mins 30 on - 30 seconds off - 

9 Shuttle runs
6 Devil press 22.5 / 15 kg
3 DB front squats 22.5 / 15 kg
Max Double unders

* Score in this workout is total Double unders across 3 rounds


Jan 17 2019

Friday: Helen..


Jan 16 2019

Thursday: Partner Pain Train..


Jan 15 2019

Wednesday: CrossFit Total..


Jan 13 2019

Tuesday: Up she goes..


Jan 13 2019

Monday: Test Week...


Jan 11 2019

Saturday: Indian File..


Jan 10 2019

Friday: Open Practice...


Jan 9 2019

Thursday: Choke Hold..


Jan 8 2019

Wednesday: Jump squad..