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CrossFit WOD

Sep 26 2018

Thursday: Some Gymnastic Practice..


STRENGTH

EMOM for 12 mins:

Min 1 - Wtd Strict pull-up x 3-6 reps
Min 2 - Strict HSPU x 3-10 reps
Min 3 - Pistol squat x 6-12 reps

CONDITIONING

3 rounds for max reps of:

1 min DB walking lunges 20 / 10 kg
1 min MB OH ab mat sit-ups 20 / 14 lbs
1 min Jumping pull-ups
1 min rest


Sep 25 2018

Wednesday: Row - Burpee tag team


STRENGTH

Back squat 5 x 3 reps

* Lift every 3 mins and hold across

CONDITIONING

In teams of 3 - 

5 rounds of:

12 Calorie row
8 Burpee box jump overs

* Next athlete starts when athlete in front finishes row


Sep 24 2018

Tuesday: Snatch practice..


STRENGTH

Snatch 7 x 1 rep

* Lift every 2 mins and build

CONDITIONING

AMRAP in 9 mins:

2 Power snatch 52.5 / 35 kg
2 Bar muscle ups
4 Power snatch 52.5 / 35 kg
4 Bar muscle ups

* continue adding 2 reps each round


Sep 23 2018

Monday: The clock ticks..


CONGRATULATIONS TO ALL OUR TWINS COMPETITIORS OVER THE WEEKEND..

IT WAS A HUGE WEEKEND WITH A TICK UNDER 100 PAIRS REGISTERING FOR BOTH DAYS.

CONGRATULATIONS TO OUR MIXED INTERMEDIATE WINNERS JOEL AND STEPH, OUR MIXED ADVANCED WINNERS SHANE AND SHEREE, OUR MALE / MALE WINNERS SHANE AND SAM AND OUR FEMALE / FEMALE WINNERS WHERE WE HAD OUR VERY FIRST TIE WITH ASH AND KATE AND JESS AND COURT TAKING FIRST PLACE..


CONDITIONING

On a continuously running clock - 

0 - 6 mins: Run 800m then max Wall balls in remainder of time

10 - 15 mins: Run 600m then max KB siwngs in remainder of time

19 - 23 mins: Run 400m then max Hollow rocks in remainder of time

27 - 30 mins: Run 200m then max Burpees in remainder of time

EXTRAS

With a partner -

3 sets:

20 MB sit up and throws
10 Side throws


Sep 20 2018

Friday: Twins Comp this Saturday..


REMINDER THAT THERE ARE NO SATURDAY CLASSES THIS WEEKEND DUE TO THE RUNNING OF OUR ANNUAL TROPIC THUNDER TWINS COMPETITION.

THIS YEAR OUR COMPETITION WILL BE RUN OVER TWO DAYS WITH MIXED PAIRS COMPETING SATURDAY AND SAME SEX PAIRS COMPETING SUNDAY.

COME DOWN AND CHECK OUT ALL THE ACTION AND SUPPORT OUR GUYS AND GIRLS!!


CONDITIONING

AMRAP in 12 mins of:

12 T2B
21 Burpees
50 Air squats

EXTRAS

Handstand practice


Sep 19 2018

Thursday: Crescendo..


Sep 18 2018

Wednesday: Like a tiger..


Sep 17 2018

Tuesday: On the clock..


Sep 16 2018

Monday: 5 x 500...


Sep 14 2018

Saturday: Weekend special..


Sep 13 2018

Friday: Electric shock..


Sep 12 2018

Thursday: Split jerks..


Sep 11 2018

Wednesday: Barbara..


Sep 10 2018

Tuesday: Front squattin..