chris

WOD: Monday

WODs October 12, 2014

*If you have any friends that are considering trying CrossFit, please let them know about our Free Trial on Wednesday night.

*Congratulations to Zac & Kirsty on the arrival of their baby daughter Molly!

A. 21-15-9 reps of:
Back Squat
*Each round is for load.
*You have 10 minutes after warming up to complete the rounds.

B. Five rounds for time of:
Run 200m
20 Reverse Lunge (alternate legs)

WOD: Saturday

WODs October 10, 2014

Guess which athlete spent all night prior to Thursday’s workout on the sewing machine embroidering their towel!

*Please note that there will not be a performance development session today as most of our regulars are competing in WOD Stock.  Good luck to you all!

Complete as many rounds and reps as possible in 4, 6 and 8 minutes of:
10 Ring Dips
15 Box Jump Overs 24/20″
20 Wallball Shots 10/6kg
25 Pull-Ups
30 Double-Unders
Rest 4 minutes between AMRAP’s.
*Advanced athletes – scale up to Muscle-ups instead of Rind Dips and 11 foot target for wall ball.

WOD: Friday

WODs October 9, 2014

Don’t forget our October attendance challenge – are you still in the running?

Complete five cycles:
5 Front Squat (use approx. 80% of 1RM)
rest 45 sec.
30-50 UB Double-unders
rest 45 sec.
10 Shoulder Taps (or 30 HS Hold against wall)
rest. 45 sec.
30 sec ea. side/front/side plank
rest 45 sec.

WOD: Thursday

WODs October 8, 2014

Struggling to workout which shoes to WOD in? – Which Shoes?

Check out the video is of Chris doing this workout in 4.22 back 2011 which was a pretty good result at the time, now there are masters athletes doing these sorts of times!

Ladies – we’ve never had a female athlete rx’d this workout.  The challenge is set!

Pick one of the following workouts:
1. Amanda
9-7-5 reps for time of:
Muscle-up
Snatch 61/42.5kg

2. 21-15-9 reps for time of:
Chest to Bar Pull-up
Power Snatch 50/35kg

3. Five rounds for time of:
8 Pull (ring row, pull-up etc.)
8 Overhead Squats (pick a challenging load for 8 UB OHS)




WOD: Wednesday

WODs October 7, 2014

For time:
Run 1200m
Bear Crawl 75m
30 Burpees (on to weight plate)
Run 800m
Bear Crawl 50m
20 Burpees
Run 400m
Bear Crawl 25m
10 Burpees


WOD: Tuesday

WODs October 6, 2014

A. EMOM x 10: Clean & Jerk (any style)
*Work up in weight and go for a new PB if things are feeling good.

B. Ten round for time:
10 Touch and Go Clean (use around 60-70% of heaviest weight achieved in part A)
10/6 HR Push-ups
*Reduce the reps on the Clean by 1 per round.
*Cleans must pass through a squat. A full clean or power clean + front squat is acceptable.

Monday – Open Gym 3-5pm

WODs October 5, 2014

Please note that our normal timetable is cancelled due to the public holiday, however we are holding an open gym session between 3-5pm.  Come on down and get your sweat on!

WOD: Saturday

WODs October 3, 2014

Beach session today.  Please meet and be ready to go at 7.00am at Pike’s Park Warana (see map below).  You will not be swimming but will be getting wet (no deeper than the waste) so wear some appropriate clothes.  There is a good chance that we’ll head out for breakfast at B-Fresh afterwards, so bring some dry clothes if  you would like to come along to breakfast.