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...
“The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval: 3 Power Cleans (60/40kg) 6 Pushups 9 Squats ...
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