Monday 1st December 2014


Main – CrossFit

Hill Sprints (No Measure)

Push Press+Push Jerk+Split Jerk (5x 1+2+1)

2+3+1×5

Metcon (8 Rounds for reps)

Gymnastic lactic intervals:

Choose any two movements.

45 seconds on, 2:00min off 4 rounds of each exercise

*finish one exercise (6 rounds) before moving to the next

C2B pull ups

Ring dip

kte

Box jumps

Saturday 29th November 2014


Main – CrossFit

CHRISTMAS PARTY!
TODAY 11am @ Little Manly beach
Drinks provided, BYO food

power snatch + snatch (5×1+1 tng)

1+1×5

power clean + jerk (5x emotm 7 mins)

Metcon (6 Rounds for reps)

Rx.

3mins amrap on, 3min off for 5 rounds

rounds 1-3

400m

10x clean 70/45kg

max kb swings 32/24kg in time remaining

rounds 4-6

400m

15x front squat 50kg

max burpees over the bar

V1.

3mins amrap on, 3min off for 5 rounds

rounds 1-3

400m

10x clean 60/35kg

max kb swings 24/20kg in time remaining

rounds 4-6

400m

15x front squat 50kg

max burpees over the bar

V2.

3mins amrap on, 3min off for 5 rounds

rounds 1-3

400m

10x clean 50/25kg

max kb swings 20/16kg in time remaining

rounds 4-6

400m

15x front squat 50kg

max burpees over the bar

Friday 28th November 2014


Main – CrossFit

CHRISTMAS PARTY!
This Saturday 11am @ Little Manly beach
Drinks provided, BYO food

Metcon (Weight)

Bench press + plyo push up + Slam Ball

5×5+10+10

Metcon (5 Rounds for time)

Rx.

Complete one round every 3:30 for 5 rounds

*rounds go by feel on the day

5x back squat 90/60kg

7x box jump 30/24”

9x ghd sit ups

V1.

Complete one round every 3:30 for 5 rounds

*rounds go by feel on the day

5x back squat 70/50kg

7x box jump 24”

9x knees to elbows

V2.

Complete one round every 3:30 for 5 rounds

*rounds go by feel on the day

5x back squat 50/30kg

7x box jump 20″

9x knee tucks

Thursday 27th November 2014


Main – CrossFit

CHRISTMAS PARTY!
This Saturday 11am @ Little Manly beach
Drinks provided, BYO food

Deadlift (tng 10×3 Rest 1:30 between lifts)

Metcon (4 Rounds for reps)

20sec on, 40 seconds off for 5 rounds each exercise.

score is total reps per exercise

Rx.

Push press 40/30kg

Slam balls

Air squats

Kbs 32/24kg

V1.

Push press 30/20kg

Slam balls

Air squats

Kbs 24/16kg

V2.

Push press 20/10kg

Slam balls

Air squats

Kbs 16/12kg

Wednesday 26th November 2014


Main – CrossFit

CHRISTMAS PARTY!
This Saturday 11am @ Little Manly beach
Drinks provided, BYO food

Power Clean ((tng) 3×3 80% 3min rest between sets )

Metcon (Time)

Rx.

21-15-9 for time

wall balls

burpees

t2b

*run 400m between each number

V1.

21-15-9 for time

wall balls

burpees

t2rings

*run 400m between each number

V2.

21-15-9 for time

wall balls

burpees

Vsit ups or hanging knee tucks

*run 400m between each number

Tuesday 25th November 2014

Main – CrossFit

CHRISTMAS PARTY!
This Saturday 11am @ Little Manly beach
Drinks provided, BYO food

Power Snatch ((tng) 3×3 80% 3min rest between sets)

Metcon (5 Rounds for reps)

5 intervals 2mins on, 1min off

Rx.

250m row/300m run

5x hang power snatch 50/35kg

max wall walk in time remaining

V1.

200m row/250m run

5x hang power snatch 40/30kg

max wall walk in time remaining

V2.

150m row/200m run

5x hang power snatch 30/20kg

max wall walk in time remaining

Monday 24th November 2014

Main – CrossFit

CHRISTMAS PARTY!
This Saturday 11am @ Little Manly beach
Drinks provided, BYO food

Metcon (Weight)

Back Squat 70% + hurdles + Sprint

5×3+5+50m

2min rest between rounds

Metcon (10 Rounds for reps)

Gymnastic lactic intervals:

45 seconds on, 2 mins off 5 rounds of each exercise

*finish one exercise (5 rounds) before moving to the next

*choose any two of the below:

Pull up

Hspu

Pistols

Burpees

Saturday 22nd November 2014


Main – CrossFit

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Friday 21st November 2014


Main – CrossFit

Metcon (Weight)

Bench press + plyo push up + Slam Ball

5×4+10+10

Metcon (5 Rounds for time)

Rx.

Complete one round every 3:30 for 5 rounds

*rounds go by feel on the day

15x cal air dyne/rower

15x thrusters 40/30kg

15x pull up

V1.

Complete one round every 3:30 for 5 rounds

*rounds go by feel on the day

15x cal air dyne/rower

15x thrusters 30/20kg

15x pull up band

V2.

Complete one round every 3:30 for 5 rounds

*rounds go by feel on the day

15x cal air dyne/rower

15x thrusters 20/10kg

15x jumping pull up

Thursday 20th November 2014

Main – CrossFit

Front Squat (4×6 70-75% as fast as possible)

Metcon (Time)

Rx.

21-15-9 for time

Kbs 32/24kg

Hand release push up

Burpees

V1.

21-15-9 for time

Kbs 24/16kg

Hand release push up

Burpees

V2.

21-15-9 for time

Kbs 16/12kg

Hand release push up

Burpees

Metcon (Time)

1x 600m sprint