30 Apr Thursday, 01/05/14
HAPPY BIRTHDAY SONIA! HEALTHY HABITS DAY 1 WOD Push Jerk 3-3-3-3-3-3-3 httpv://www.youtube.com/watch?v=U2ZsAGSRIxk...
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April 2014
29 Apr Wednesday, 30/04/14
A) 4 rounds for time: 10 Russian KB Swings (32/24kg) 10 Squats (KB in RH rack position. 32/24kg) 10m Carry 10 Russian KB Swings (32/24kg) 10 Squats (KB in LH rack position. 32/24kg) 10m Carry 12 minute time cap B) Weighted Dip 12 minutes to find 1RM [caption id="attachment_6275" align="aligncenter" width="436"] Bel[/caption]...
28 Apr Tuesday, 29/04/14
Partner WODs Both workouts are 12 minutes long. A) Score is total Box Jumps completed + 5 pts for each completed row Partner A - Row 200m Partner B - 5 Pushups then AMRAP Box Jumps (30/24") until Partner A completes their Row *alternate B) Score is total Situps completed Partner A...
27 Apr Monday, 28/04/14
A) 5 rounds for total reps: 20 seconds - Thrusters (42.5/30kg) (^60/42.5kg) 40 seconds - Rest 20 seconds - Strict Pull-Ups (^Chest to Bar) 40 seconds - Rest 20 seconds - Burpees (^Strict) 40 seconds - Rest B) Thruster 3RM (No pause) httpv://www.youtube.com/watch?v=bLpeUxij7YY...
27 Apr Sunday, 28/04/14 – Rest Day
httpv://www.youtube.com/watch?v=ed2Gr-muaDk...
25 Apr Saturday, 26/04/14
MOBILITY 7.30am SKILLS 9.30am - Barbell Complex: Power Clean + Hang Clean + Clean + Jerk WOD 6.30, 7.30, 8.30am A) 5 rounds for time: 10 Pull-Ups 10 Pushups 10 SDHP (45/30kg) 10 Front Squats (45/30kg) or B) “Tyler” 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) ...
24 Apr Friday, 25/04/14
GYM CLOSED ...
23 Apr Thursday, 24/04/14
We will be closed tomorrow for ANZAC DAY. With a 20 minute time cap: Buy in 20 Burpee Box Jumps (24/20") 20 Dips 20 Wall Ball (9/6kg to 11.5/10' target) Then AMRAP 10 Pistols (alt.) 20 KB Swings (24/16kg) 40 D-U's httpv://www.youtube.com/watch?v=TWvIu7s-vIM...
22 Apr Wednesday, 23/04/14
We will be closed for ANZAC Day. A) AMRAP in 7 minutes: 2 Alternating DB Waiter Carry Lunges (20/15kg) 6 T2B B) Back Squat 4 x 5 x 75 - 85% of 1RM 274 lbs = 124kg httpv://www.youtube.com/watch?v=3ubwYcGmNug...
21 Apr Tuesday, 22/04/14
A) "Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups or B) "Heavy Fran" For time: 15-12-9 Thrusters (61/43kg) Pullups (20/15kg) Then C) Hang Power Snatch 1:58 "Fran" by Matt Healey of CrossFit Cronulla httpv://www.youtube.com/watch?v=S0bEwSKKPvM...