Saturday 1st February 2014

Saturday

This will be tough….
Horrible actually…

A. For time (30min cap)
*using one bar. Take weight off as you go.
Rx.
10x deadlift 80/60kg
20x power clean 60/40kg
30x front squat 60/40kg
40x power snatch 60/40kg
50x push press 40/30kg
60x back squat 40/30kg
70x burpees
80x pull up
90x push up- hand release
100x air squat

V1
10x deadlift 60/40kg
20x power clean 40/30kg
30x front squat 40/30kg
40x power snatch 40/30kg
50x push press 30/20kg
60x back squat 30/20kg
70x burpees
80x pull up- band/ jumping
90x push up
100x air squat

V2.
*choose weight to suit. Don’t need to add or change weights if too hard.
10x deadlift
20x power clean
30x front squat
40x power snatch
50x push press
60x back squat
70x burpees
80x ring rows
90x push up
100x air squat

Friday 31st January 2014

Friday
A. 3×3 Front Squat

B. Rx.
for time
Cash in. 1km run
Then
10 rounds
3x muscle up
10x wall ball

V1.
for time
Cash in. 1km run
Then
10 rounds
3x c2b pull up
10x wall ball

V2.
for time
Cash in. 1km run
Then
10 rounds
3x pull up
10x wall ball

Thursday 30th January 2014

Thursday
A. 5×1 snatch

B. Rx.
For time
Cash in. 1km run
Then
10-1
DB snatch 30/20kg (alternating arms)
Box jump 24/20″
V1.
For time
Cash in. 1km run
Then
10-1
DB snatch 20/15kg (alternating arms)
Box jump 24/20″
V2.
For time
Cash in. 1km run
Then
10-1
DB snatch 15/10kg (alternating arms)
Box jump 20″

Wednesday 29th January 2014

Wednesday
5×2 Clean n jerk *by feel

B. Rx.
for time
30-20-10
Back squat 80/60kg
Hang power clean 80/60kg

V1.
for time
30-20-10
Back squat 60/40kg
Hang power clean 60/40kg

V2.
for time
30-20-10
Back squat 40/30kg
Hang power clean 40/30kg

New Timetable starting Monday 3rd February 2014

image

Tuesday 28th January 2014

We will be starting a new timetable from next Monday the 3rd february 2014.
New classes will be:
7am tuesday and thursday
so 7am class monday to friday! Please support the class if you want it to stay on the timetable.

Sunday Open gym 9:30-11am

Foundations Class tuesday and thursday 7pm-8pm

We will no longer be running foundations programs for three weeks as we have done in the past. We will now have two foundation classes on the timetable permanently this will be there for any member of the gym new or existing to jump into at any time to either learn the fundamentals or even to brush up on some basics.
So if you have any friends or family that want to try CrossFit this will be the perfect class to come and jump into at any stage.
First class is complimentary, so please spread the word!

Tuesday.
A. 5×2 Bench press

B. Rx.
for time
Cash in. 100x double unders
Then
5 rounds
10x clap push up
20x ring row
Then
5 round
14x hspu
14x pistols

V1.
for time
Cash in. 50-100x double unders
Then
5 rounds
10x push up
20x ring row
Then
5 round
14x hspu- plate + ab mat scale
14x pistols- ring hold scale

V2.
for time
Cash in. 50x double unders attempts
Then
5 rounds
10x hand release push up
20x ring row
Then
5 round
14x hspu- bench scale
14x pistols- bench scale

Saturday 25th January 2014

Saturday
35min cap.

Rx. “Bull”
2 rounds for time
200x double unders
50x overhead squat 60/40kg
50x pull up
1.6km run

V1.
2 rounds for time
100-200x double unders
50x overhead squat 50/30kg
50x pull up- band
1.6km run

V2.
2 rounds for time
200x double unders
50x overhead squat 30/15kg
50x pull up- jumping
1.6km run

Friday 24th January 2014

Friday
3×3 Deadlift

Today we are doing a Hero Wod dedicated to an Australian Solider.

image

Scotty T. Palmer
Rx.
Five Rounds
2 Deadlifts 160/110kg
3 Muscle Ups
10 Pull ups
15 Box Jumps 24″
Then
1000m Row (Set at Resistance 6-7 Sub 4.30sec)

WOD courtesy of CFX

Private Palmer was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash, on Monday 21 June 2010.

Scaling option:
V1.
Five Rounds
2 Deadlifts @80% max
9x ring dips
10 Pull ups
15 Box Jumps 24″
Then
1000m Row (Set at Resistance 6-7 Sub 4.30sec)

V2.
Five Rounds
2 Deadlifts @60% max
9x ring dips
10 Pull ups
15 Box Jumps 20″
Then
1000m Row (Set at Resistance 6-7 Sub 4.30sec)

Thursday 23rd January 2014

Thursday
“Jerry”
For time
1.6km run
2km row
1.6km run

Wednesday 22nd January 2014

Wednesday
3×10 Back squat

B. Rx.
“Gator”
8 rounds
5x front squat 83/55kg
26x ring push up
*clean the bar
V1.
“Gator”
8 rounds
5x front squat 65/40kg
26x ring push up or parallelette push ups
V2.
“Gator”
8 rounds
5x front squat 45/30kg
26x hand release push up