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Wednesday 4 March 2015

WOD

EMOM 30

min 1 – 10 DL  70/49 (84/59)

min 2 – 10 DU ( 40 )

min 3 – 10 box jump over  20″( 10 burpee box jump over )

min 4 – 10 KB 24/16 ( 20 )

min 5 – Gate Run ( 200m run )

min 6 – REST

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Tuesday 3 March 2015

WOD

1RM Power Clean

Then

With a 10 Minute cutoff.

10 Thrusters 43/30 (43/30)

15 Burpees to 6?

8 Thrusters (52/36)

12 Burpees

6 Thrusters (61/43)

9 Burpees

4 Thrusters (75/52.5)

6 Burpees

2 Thrusters (84/59)

6 Burpees

4 Thrusters (75/52.5)

9 Burpees

6 Thrusters (61/43)

12 Burpees

8 Thrusters (52/36)

15 Burpees

10 Thrusters (43/30)

Compare to 19/03/14

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Monday 2 March 2015

6PM Session is your last chance at 15.1 / 15.1a. If this is a problem please call Brendan 0417 077 154 to organise an alternative.

WOD

4 Rounds

Row 500

10 OHS 52/36 ( 70/49 )

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Sunday 29 February 2015

R&R

 
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Saturday 28 February 2015

WOD

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 52/34
5 snatches 52/34

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 
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Friday 27 February 2015

WOD

Row 800m

Run 1 Mile

Row 800m

If you are signed up for 15.1 use this as an active recovery session. Don’t bust it out running or rowing, pick a comfortable pace and cruise.

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Thursday 26 February 2015

WOD

1 Front Squat & 1 Jerk – From the rack.

Then

10 – 8 – 6 – 4 – 2

PC 61/43

WB 9/6

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Wednesday 25 February 2015

SIGN UP ! It’s not too late… Here’s the Link ->->->->

WOD

1RM BS

Then

10 – 8 – 6 – 4 – 2

Thrusters 43/30

Burpees

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Tuesday 24 February 2015

REMEMBER… We need everyone to sign up for the 2015 CrossFit Games Open. You will be doing the workouts every Saturday, so there is no reason not to be a part of our team. This is for EVERYONE. Please join our TEAM and be a part of the fun! Click on the CrossFit Games link to register -> -> ->

WOD

7 Cleans @85-90%

Then

AMRAP 9

25 DU

20 Box Jumps 24/20

15 HSPU

10 FS 61/43 ( 70/49 )

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Monday 23 February 2015

EMOM 12 minutes Snatch

1st 3 min 2@ 75%

2nd 3 min 1@ 85%

3rd 3 min 1@ 90%

4th 3 min 2@80%

Then

Run 800m

Immediately into

10 minutes to complete in any order :

15 C&J 61/43

15 Snatches 61/43 = Power or Full

15 MU

Watch Noah Ohlsen complete 30 Reps in 9:15.

 
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