(07) 4723 4422

Fitter Stronger Tougher

May 05 2021

Thursday 6/5/21 - Belly Ache..

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

Every 5 mins for 4 rounds:

50 Double unders 
25 T2B 
12 STO 
* 4 min cut off each round

FITNESS

With a partner - 

AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB swings in remainder
rest 3 mins

AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB Deadlifts in remainder
rest 3 mins

AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB push press in remainder
rest 3 mins

3 rounds:
(You go, I go)
20 KB side to sides each
20 KB toe touches each
20 KB slides

Read More

May 04 2021

Wednesday 5/5/21 - Hit and Hope.

CROSSFIT

STRENGTH

Deadlift
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
* Lift every 3 mins and follow correct percentages.

CONDITIONING

AMRAP in 10 mins of:

15 Wall balls
15 Power cleans 

FITNESS

With a partner - 

3 rounds of:
2k (or 1500m) Bike erg
20 Long shuttles (10 each)
1k (or 750m) Ski erg
* 30 min cap

At 32 mins -
45 sec Ass ups - 15 rest
45 sec Heels taps - 15 rest
45 sec Plank walk ups - 15 rest
45 sec Hollow rocks - 15 rest
1 min plank

Read More

May 03 2021

Tuesday 4/5/21 - Echo Spin..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Split jerk

* Build to a heavy single

CONDITIONING

With a partner 1:1 - 

5 rounds each of:
10 / 7 Echo bike calories
7 Burpees
10 / 7 Echo bike calories
* 15 min cap

FITNESS

On a running clock and with a partner 1:1 - 

At 0
Row 3 x 300m (or 225m) each
then
DB Push press 3 x 15 reps each
Sprinter crunch 3 x 20 reps each
* While one partner does Push press the other does sprinter crunch then swap.

At 12 mins
Row 4 x 200m (or 150m) each
then
DB Front squat 3 x 15 reps each
Mountain climber 3 x 40 reps each

At 24 mins
Row 6 x 100m (or 75m) each
then
DB Renegade row 3 x 10 reps each (1 row per arm + 1 push-up)
Leg drops 3 x 20 each

Read More

May 01 2021

Monday 3/5/21 - Pyramid Double Helen

CROSSFIT

CONDITIONING

'Pyramid Double Helen' (Courtesy of the 2010 CrossFit Games)

For time:

Run 1200m
63 KB swings
36 Pull-ups
Run 800m
42 KB swings
24 Pull-ups
Run 400m
21 KB swings
12 Pull-ups

* 25 min cap

ACCESSORY

At 30 mins - 

AMRAP in 6 mins:
5 Strict T2B
10 Plank walk ups
15 V-ups

FITNESS

5 rounds of:

AMRAP in 4 mins:
10 Frogz
20 Flares
30 Xplodes
Max Bike erg cals in remainder
* rest 2 mins after each round

At 30 mins -
30-20-10 of:
Bicycles (2 for 1)
Single leg v-ups (1 for 1)
Flutter kicks (2 for 1)
* rest 30 seconds after each set

Read More
View Older
Crossfit Kids Program Crossfit Level One Certificate Course

Join our mailing list today

Email address