WOD for Wednesday May 1st
50 Thrusters (50/35)
50 Burpees
To be completed in alternating tabata ie 20 secs on 10 secs off, alternate between movements until all completed.
NOTE
There is NO lunchtime class tomorrow, but morning and evenings are on as usual.
THURSDAY - there are no regular classes due to race day however there is open gym at 10am and 4pm.
If you are heading to the races, remember your fitness and drink responsibly (as demonstrated in the photo)
WOD for Tuesday April 30th
Run 400m
30 Clean & Jerks (62.5/42.5)
Run 400m
30 Snatches (62.5/42.5)
Run 400m
Who's learning from your behaviour?
(Todays image courtesy of CrossFit.com)
WOD for Saturday April 27th 8am"Hortman"
45 Min Amrap
Run 800m
80 Squats
8 MU
WOD for Thursday April 25th (ANZAC DAY)
Hey folks the plan for tomorrow is as follows;
4:00am (really) Cookie is coming in to start his mammoth 100km row
6:00am - Dawn service. Meet on corner outside PAC at 5:50am
7:00am-8:30am - Open Gym
8:00am - Stapes is starting his 100 rope climbs for time
8:30am - Australian Hero WOD 'Langley'
4 rounds for time
800m run
20 pull ups
30 push ups
50 air squats
Rx 10kg vest
10am - Brunch BBQ - byo food we will have the barbie fired up
So folks, come down for the Aussie Hero WOD, some catch up work, to row a km or 99 with Cookie or just for brekky and to share in the ANZAC spirit with mates.
Remember Cookie is raising funds for the RSL so feel free to throw some funds his direction. (make him work for it though...)
See you at the Dawn Service.
Lest We Forget.
WOD for Monday April 22nd
Bring the long socks!
6 RFT
2 Rope Climbs
4 Hang Squat Snatches (70/50)
8 Box Jump Overs (36/30)
WOD for Saturday April 20th (aka the McTan wedding day!)NOTE - WOD will start at 8am, not the warm up - the WOD! SO come in early to get prepped and hear the briefing!
"Cameron"
50 Walking lunges 25 C2B 50 Box Jumps 25 Triple Unders 50 Back ext 25 Ring Dips 50 K2E 25 WB 2 for 1's 50 Situps 5 rope climbs
Yeah...that's triple unders...
check 'em out here;
http://media.crossfit.com/cf-video/CrossFit_TommyTripleUnders_SD.mov
WOD for Friday April 19th
3 RFT
500m Row
21 KBS (32/24)
400m Run
There's a reason we keep telling you to squeeze your butt - so listen up as K-Starr lays down some mobility mojo for those hyperextended super loose future leopards..
http://www.mobilitywod.com/2013/03/the-hypermobile-amongst-us-spine-edition.html
WOD for Thursday April 18th
10 Presses (52.5/35)
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
WOD for Tuesday April 16th
10 mins
EEM - 2 Push Jerks
EOM - 2 Hang Power snatches
then
800m row or run
30 Power Snatches (65/40)
30 Push Press
800m row or run
So this is how 13.5 was supposed to go....
WOD for Monday April 15th'Manion'
7 Rounds 400m run 29 Back Squat (60/40)
No racks.
Spotted this video courtesy of 'gym memes' - it's a corker.
http://www.youtube.com/watch?v=9OCpwBBYdyg
WOD for Saturday April 13th 8am
It's Wedding time! (almost)
Time for a 'Bride & Groom' WOD folks in honour of Damo and Katie's impending nuptials. Each letter in the words Bride & Groom must be represented in the list of movements/exercises so please feel free to comment with your requests below :)
(management reserves the right to fill any gaps with burpees so get suggesting...)
WOD for Friday April 12th
1 RM Thruster
.....Just kidding but now that you're paying attention a few reminders....
1. We need confirmed numbers for our abseiling adventure ASAP - please sign up by Monday at the latest (list at the box)
2. ADVANCE notice - this Saturday will be a special partner 'BRIDE & GROOM' WOD for Damo and Katie - don't miss out!
Now as for the real WOD for tomorrow;
"Zeus"
Three rounds for time of:
30 Wall balls,
30 Sumo deadlift high-pull (35/20)
30 Box jump, 20" box
30 Push press (35/20)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
And remember - you can't unbend bent...
http://www.mobilitywod.com/2013/04/spinal-loading-error-you-cant-unbend-bent.html
WOD for Thursday April 11 th
10 Min AMRAP
Thruster Ladder
20 Thrusters (30/20)
20 Thrusters (45/30)
20 Thrusters (60/45)
MQ Thrusters (75/60)
Rest 3 mins
3 Rounds
20 Front Rack Lunges (65/45)
10 Bar facing Burpees
WOD for Wednesday April 10th
Folks - check out the attached details for our special Anzac Day plans - more details to follow.
50 Pistol buy in, then
15min AMRAP
10 Burpee Pullups
20 KB swings (24/16)
30 Box Jumps
5 Min Hollow Rock practice cash out.
WOD for Tuesday April 9th
15 min to work on Klokov Complex
(Clean pull, squat clean, pause front squat, push press, jerk)
followed by,
30 Hang Squat cleans (65/42.5)
30 Hand release push ups
30 thrusters
30 chest to bar
Congrats to Damo for being our highest placed open male!
WOD for Monday April 8th
4 Rounds
1 min ME Burpees
Rest 30 sec
1min ME KBS (32/24)
Rest 30 sec
1min ME Cal Row
Rest 30 sec
1min ME WB
Rest 30 sec
No chest 2 bar or thrusters thank god!
WOD for Friday April 5th
So the apocalyptic thermonuclear device that is 13.5 has been dropped into the laps of the CrossFit world. For most of us it will be 4 minutes of torture, for the fortunate few it will be 8 (or worse) minutes of hell.
If you are having a crack Saturday then spend Friday mobilising and preparing. Otherwise here is some WOD fun for tomorrow;
4 Rounds
Every 4 mins;
400m run
15 Burpees
ME unbroken DU
Finally, Mr Castro, this pic is for you.
WOD for Thursday April 4th
10-9-8-7-6-5-4-3-2-1 reps of
Split/Push Jerks (70/50)
10 C2B
10 HSPU
I feel you dawg....
WOD for Wednesday April 3rd
3 rounds for total reps
1min ME Power Cleans (62.5/42.5)
1min ME DU
1min ME Power Cleans (62.5/42.5)
1min ME DU
Rest 2min
A great read to give you an insight into the thinking behind scaling a WOD, food for thought both as a coach and as an athlete. Why lighter can sometimes be better and why Claire and Blair should wear weight vests when they do Karen ...
http://www.tabatatimes.com/scaling-with-a-purpose/2/
WOD for Tuesday April 2nd
4 rounds for total time
Run 400m
15 Power Snatches (60/40)
Rest 1min
(and of course those of you who still need to do your 100 burpees from today still can :) )
http://www.youtube.com/watch?v=ElHq13QiNA0
