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Fitter Stronger Tougher

Sep 25 2021

Monday 27/9/21 - Ride on Time

CROSSFIT

CONDITIONING

4 rounds for time of:

1k / 800m Bike erg
400m run
30 Ab mat sit-ups

* 24 min cap

ACCESSORY

At 28 mins - 

3 sets of:
15 second Tuck hold
30 Single leg v-ups
1 min plank
* rest 1 min

FITNESS

At 0
Row 5 x 200m (or 150m) each

At 11
EMOM 10:
10 Burpees (or 7)
* Do them fast!!

At 22
Ski erg 5 x 200m (or 150m) each

At 34
4 rounds of:
200m (or 150m) Row
10 Burpees
200m (or 150m) Ski erg
* 13 min cap

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Sep 24 2021

Saturday 25/9/21 - Like Minded

CROSSFIT

CONDITIONING

With a partner - 

For time:
4k Bike erg
50 Hang clean and jerks 
50 T2B 
100 Box jump overs 
50 T2B 
50 Hang clean and jerks 
4k Bike erg
* Time cap 35 mins

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Sep 23 2021

Friday 24/9/21 - 'Isabel +'

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

3 Position Power snatch

* Build to a heavy of the complex

CONDITIONING

'Isabel'

For time:

30 Power snatches 62.5 / 45kg

* 7 min cap

At 10 mins - 

100 Wall balls

* 5 min cap

FITNESS

On a running clock - 

Row
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Echo bike
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Ski erg
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
* 40 min clock

Very similar to 2 weeks ago but our volume has increased by 10 cals at each station and the big difference is the 3 sets of 20 (15 or 12) cals.

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Sep 22 2021

Thursday 23/9/21 - Snake Charmer

CROSSFIT

STRENGTH

EMOM 7 of:

Strict pull-ups

* Choose a number and hold across for all sets

CONDITIONING

AMRAP in 20 mins of:

2 Rope climbs
20 Alternating single leg squats
40 Double unders

FITNESS

With a partner - 

2k (or 1500m) Bike erg (5 min cap)
then
3 rounds of (in any order)
50 (or 35) Wall balls
50 (or 35) KB swings
50 (or 35) Hand release push-ups
50 (or 35) Hanging knee tucks
then
2k (or 1500m)
* 30 min cap

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