WOD for Friday September 21st
Row or Run 2km for time
Rest 5min
3 RFT
Run 400m
30 Pistols
30 KB Swings (24/16)
Big shout out to the lunchtime crew - a whole stack of Rx Grace! Ladies can lift!
WOD for Thursday Sept 20th
"Grace"
Rest 3min
AMRAP 10min
...
Row 250m
10 Inverted Burpees
10 Ring Dips
Watch and learn - this is why we tell you to get tight in the middle - EVERY TIME YOU LIFT!
Speaking of LIVE !
Our new website is up and running - and with it our new membership structure - a new single unlimited class structure for everyone!
Please read through the attached flyer and action your membership details ASAP. If you have any questions please email me at coach@crossfitwarrnambool.com.au or catch me at the Box.
IT'S ALIVE !The Burpee-Box Jump-Med Ball Clean-Wall Ball is alive!
nice work this morning folks!
WOD for Wednesday Sept 19thAMRAP 20min
4 HSPU (deficit if you can)
6 Power Snatches (62.5/42.5)
8 Pistols each leg
10 Burpee-Box Jump-med ball clean-wall ball (wtf...)
This should be fun...
WOD for Wednesday Sept 19th
AMRAP 20min
4 HSPU (deficit if you can)
6 Power Snatches (62.5/42.5)
8 Pistols each leg
10 Burpee-Box Jump-med ball clean-wall ball (wtf...)
This should be fun...
WOD for Saturday Sept 15th 8am
Exciting news! This Saturday's class will be coached by none other than Captain Red Pants!
25 Walking lunges
20 Pullups
30 Box Jumps
20 DU
25 Ring Dips
20 K2E
30 KB (2pd)
20 Hang Squat Cleans (20/15 DB)
25 Back Ext
30 WB
3 Rope Climbs
In the meantime if you need some serious food to get through friday check this out;
WOD for Friday Sept 14th
15min to find 3RM Clean & Jerk (C & J)
50 Double Unders
5 C & J
50 Pullups
5 C & J
50 Double Unders
For those you still on the journey towards mastering double unders, here's some great tips from Carl Paoli (gymnastics wod)
WOD for Thursday July 19th
Remember no 6am tomorrow but there is a 615pm
21-15-9
Back Squats (100/70)
Clapping Push Ups
KB Swings (32/24)
http://youtu.be/pTO7aWfePc0
WOD for Wednesday July 18th
Normal class times tomorrow so 6am, 645am, 1215pm, 530pm and 615pm with open gym at 7pm till 745pm. Kids at 4pm too!
15 min AMRAP
1 HSPU
5 Power Snatch (80% of 1RM)
2 HSPU
5 Power Snatch
3 HSPU and so on.
When finished, 3 minutes rest then,
400m run x 3 with 90 sec rest in between.
http://www.youtube.com/watch?v=c9SHIV6zVV8&list=UUtcQ6TPwXAYgZ1Mcl3M1vng&index=3&feature=plpp_video
WOD for Tuesday July 17th
REMEMBER - new class timetable is in effect from this week.
So tomorrow there is NO 6am class, there are however classes at 6:45am, 12:15pm, 5:30pm AND a 6:15pm
Chipper
10 Burpees
20 DB Power Cleans (70/55)
30 Box Jumps
40 Chest to Bar
50 Double Unders
40 Chest to Bar
30 Box Jumps
20 DB Power Cleans (70/55)
10 Burpees
Yeah just once through is fine...
http://therxreview.com/interview-9th-place-chad-mackay-2012-crossfit-games/
WOD for Saturday July 14th 8am
In the spirit of the Games we will be hitting up the chipper from last year - affectionately known as 'The End'
20 calorie Row
30 Wallball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 32/24 KB
30 Burpees
20 Shoulder to overhead, 60/40kg
400m run
There will be a 30 minute cut-off, those who manage to finish it, welcome to round 2 :)
http://games.crossfit.com/video/what-day-speal-pendleton
WOD for Friday July 13th
(wooo Friday the 13th)
20min AMRAP
3 Power Cleans (70/50)
3 Front Squats
3 Push Presses
10 Burpees
Here's the finmal mens heat on the obstacle course form the Games
http://www.youtube.com/watch?v=xUhPi04nL9U&feature=plcp
WOD for Thursday July 12th
21-15-9
Overhead Barbell Walking Lunges (60kg/40kg)
Bar Facing Burpees
Toes to Bar
http://www.youtube.com/watch?v=oFmvYCC9REc&feature=plcp
WOD for Wednesday July 11th
800m Run then,
3 Rounds
15 C2B
15 Dips
400m Run then,
3 Rounds
10 DB Snatches (35/25)
10 HSPU
800m Run
http://whole9life.com/2011/09/nutrition-in-60-seconds/
NEWSLETTER IS DONE!
Finally our Winter newsletter is all up and happening, there is a copy at the box, otherwise you can grab a copy at the link below!
We will also be emailing this out to everyone tomorrow - just thought you might like an advance peek!
https://www.dropbox.com/s/7sj0rzm1k0kro19/cfw%20winter%202012%20newsletter.pdf
WOD for Tuesday July 10th
10 Rounds for time AND reps
200m sprint
Max Effort unbroken thrusters (50kg/40kg)
Enjoy!
WOD for Monday July 9th
'Amanda'
9-7-5
Full (squat) snatch (60kg/40kg)
Muscle Ups
Scaling will work both ways with plenty of time and opportunity to work skills and scale as necessary
So if you had to write a caption for todays photo - what would it be?
WOD for Saturday July 7th 8am
Decisions, Decisions. here is how tomorrow will work
We will be running two WODs, with two coaches, simultaneously, twice.
You can choose to focus on one only and gain some mobility time or take the 10 min recovery and tackle the other WOD. Your Call. Be on time - group warm up at 8am and then we hit the WODs.
WOD A
A Heavy Grace - 20 mins
Max of 30 Clean & Jerks for form. We want you to go heavy, so not something you can touch and go repeatedly. Get a weight that requires single or low multiple lifts and total focus. Check out todays video of Mikko and Orlando doing a variation of normal Grace (action starts about 40sec in). Both men are animals but power plus form always delivers efficiency over raw power.
WOD B
20 min AMRAP
15 KB Swings (32kg/24kg)
130m run (1 lap of carpark)
10 Burpees
130m run
http://www.youtube.com/watch?v=0n4hdc2aqtc
WOD for Friday July 6th
"Roy"
Five Rounds
15 Deadlifts (100kg/80kg)
20 Box Jumps (24")
25 Pullups
Finisher: 4 x 400m run 1min
rest, record slowest time
http://www.marksdailyapple.com/top-8-most-common-reactions-to-your-grain-free-diet-and-how-to-respond/#axzz1zjgeFSev