The gym will be closed on the Australia Day public holiday. We will be posting a workout you can do in a park or at home. Session #3 Technique: Third Pull Hang Snatch Hang Clean Conditioning: 5 rounds 5 Hang Snatch 10 Ring Dips 15 Back Extensions httpv://www.youtube.com/watch?v=L6SjuAOjMEk httpv://www.youtube.com/watch?v=t4DlbzKziJM...
Fantastic turnout yesterday for the start of O-Week. Do your homework, keep on showing up and build the momentum through the week for when we max out on Friday. Look after your muscles, they are working hard getting all these reps done. Trigger, roll, stretch,...
O-WEEK! This week there will be an Olympic Weightlifting focus. We will be building both the Snatch and Clean and Jerk from the ground up with a progressive day-to-day program. For full benefit you should attend all classes this week. If you are unable to do...
A) AMRAP in 20 minutes: 5 Weighted Stepups (20/15kg) 10 Dumbbell Snatches (20/15kg) 15 Situps 200m Run OR B) Games Open 11.5 AMRAP in 20 minutes: 5 Power cleans (65/45kg) 10 Toes-to-bar 15 Wall Balls (9/6kg) ...
There is some interest in a team comp coming up at CrossFit Ipswich on Feb 17. A few people have already registered their team. Click here for more info or check out the board at the gym. WOD For total reps: 4 rounds. 3 minutes per round. One...
A) Press 2-2-2 Push Press 2-2-2 B) Skills Practice - Here's an opportunity for you to work on some things that you may have set some goals for. Talk to the trainers about suitable progressions or tips on a skill that you specifically want to target. ...
For time: 750m Row Then 3 rounds of: 10 Strict Pullups 20 Power Snatches (35/25kg) 400m Run Compare to 16/08/12 Yesterday many of you had a crack at deadlifting 230kg holding perfect form. As good as it was to see you hold a good position on the bar, it didn't get moved...
Deadlift 3-3-3 3 Rounds of: 1 Minute Plank 10 Toes-to Bar 10 Pistol Squats ...
“Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) Of course, scaling options will be provided, so no feeble Monday-itis excuses! httpv://www.youtube.com/watch?v=Rvm_jHxryqA...
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