Press Week 2
WOD
EMOMx20min
5 rounds of:
Min 1: 10 Ring Dips
Min 2: 10 Clean and Jerks, 60/42.5kg
Min 3: 20/16 Cal Row
Min 4: 10 OHS, 60 /42.5 kg
Monday, August 31, 2015
Tuesday 1st September 2015
Strength
Press Week 2
WOD
EMOMx20min
5 rounds of:
Min 1: 10 Ring Dips
Min 2: 10 Clean and Jerks, 60/42.5kg
Min 3: 20/16 Cal Row
Min 4: 10 OHS, 60 /42.5 kg
Press Week 2
WOD
EMOMx20min
5 rounds of:
Min 1: 10 Ring Dips
Min 2: 10 Clean and Jerks, 60/42.5kg
Min 3: 20/16 Cal Row
Min 4: 10 OHS, 60 /42.5 kg
Sunday, August 30, 2015
Wednesday, August 26, 2015
Tuesday, August 25, 2015
Wednesday 26th August 2015
Strength
Back Squat Week 1
WOD
AMRAP in 15 min
5 Power Snatch 62.5/42.5kg
10 Toes to Bar
15 Box Jump overs 30/24"
Back Squat Week 1
WOD
AMRAP in 15 min
5 Power Snatch 62.5/42.5kg
10 Toes to Bar
15 Box Jump overs 30/24"
Monday, August 24, 2015
Tuesday 24th August 2015
Strength
Bench Press week 1
WOD
16 Min ROw/DU
EMOM 16 min
Min 1: 0:40sec row
Min 2: 0:40 sec Double unders
Min 3: 0:40 sec Row
Min 4 Rest
Bench Press week 1
WOD
16 Min ROw/DU
EMOM 16 min
Min 1: 0:40sec row
Min 2: 0:40 sec Double unders
Min 3: 0:40 sec Row
Min 4 Rest
Sunday, August 23, 2015
Monday 24th August 2015
Strength
Press Week 1
WOD
3 Rounds for time
500m Row
12 Burpees
21 Kettlebell Swings 24/16
Press Week 1
WOD
3 Rounds for time
500m Row
12 Burpees
21 Kettlebell Swings 24/16
Friday, August 21, 2015
Saturday 22nd August 2015
Members, remember if you have a friend you introduce to CrossFit , bring them along with you to Saturdays session .
Thursday, August 20, 2015
Friday 21st August 2015
Tumlinson
For Time, Eight rounds of:
Run 200 meters
11 Dumbbell burpee deadlifts, 27.5kg/20kg dumbbells
For Time, Eight rounds of:
Run 200 meters
11 Dumbbell burpee deadlifts, 27.5kg/20kg dumbbells
Wednesday, August 19, 2015
Tuesday, August 18, 2015
Wednesday 19th August 2015
Strength
Bench Week 3
3 Rounds
15 Thrusters 42.5/30kg
4 Rope climbs
200m Run
Bench Week 3
3 Rounds
15 Thrusters 42.5/30kg
4 Rope climbs
200m Run
Tuesday 18th August 2015
Strength
Squats week 3
WOD
3 Rounds for time:
15 Chest to Bar Pullups
25 Cal Row
50 Double-unders
Rest 1 min between rounds
Squats week 3
WOD
3 Rounds for time:
15 Chest to Bar Pullups
25 Cal Row
50 Double-unders
Rest 1 min between rounds
Sunday, August 16, 2015
Monday 17th August 2015
Strength
Deadlift Week 3
WOD
5 rounds for time of:
7 Squat cleans,70/50kg
14 kettlebell swings, 24/16kh
Post time to comments.
Deadlift Week 3
WOD
5 rounds for time of:
7 Squat cleans,70/50kg
14 kettlebell swings, 24/16kh
Post time to comments.
Friday, August 14, 2015
Saturday 15th August 2015
Bring a friend/Come Try Class
Book in Via the link below
http://crossfitnq.com.au/starting-crossfit/sign-up-for-free-class/
Book in Via the link below
http://crossfitnq.com.au/starting-crossfit/sign-up-for-free-class/
Thursday, August 13, 2015
Friday 14th August 2015
For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 20/14lb
50 Burpees
50 Double unders
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 20/14lb
50 Burpees
50 Double unders
Wednesday, August 12, 2015
Thursday 13th August 2015
Strength
Bench Press Week 2
WOD
AMRAP in 20 min
2 rounds
4 strict Pullups
2 Thrusters
2 Burpees
then
2 Rounds
4 strict pullups
4 Thrusters
4 Burpees
Then 2 rounds
4 Strict Pullups
6 Thrusters
6 Burpees
Keep adding two reps to the thrusters and pullups, every two rounds
Bench Press Week 2
WOD
AMRAP in 20 min
2 rounds
4 strict Pullups
2 Thrusters
2 Burpees
then
2 Rounds
4 strict pullups
4 Thrusters
4 Burpees
Then 2 rounds
4 Strict Pullups
6 Thrusters
6 Burpees
Keep adding two reps to the thrusters and pullups, every two rounds
Tuesday, August 11, 2015
Monday, August 10, 2015
Tuesday 11th August 2015
Strength
Shoulder Press Week 2
WOD AMRAP in 25 min
Row 500m
2 rope climb
15 KB swings
15 DB Thrusters 15/10kg
15 Burpess
Shoulder Press Week 2
WOD AMRAP in 25 min
Row 500m
2 rope climb
15 KB swings
15 DB Thrusters 15/10kg
15 Burpess
Sunday, August 09, 2015
Monday 10th August 2015
Strength
Squat Week 2
WOD
"SQT"
3 rounds for time:
10 Ground to Overhead
200m shuttle run (4 x 50 m)
Squat Week 2
WOD
"SQT"
3 rounds for time:
10 Ground to Overhead
200m shuttle run (4 x 50 m)
Thursday 6th August 2015
Strength
Deadlift
For time
Row 80cals
40 Pullups
80 Wallball shots 20/14lbs
Deadlift
For time
Row 80cals
40 Pullups
80 Wallball shots 20/14lbs
Tuesday 4th August 2015
Strength Bench Press
1 rep Max of the complex
1 Hang Clean +
1 Front Squat +
1 Jerk
1 rep Max of the complex
1 Hang Clean +
1 Front Squat +
1 Jerk
Sunday, August 02, 2015
Monday 3rd August 2015
Strength
Shoulder press Week 1
WOD
5 Rounds
Max rounds in 3 minutes of:
3 Dips
6 Lunges
9 Situps
Rest 1 minute.
Shoulder press Week 1
WOD
5 Rounds
Max rounds in 3 minutes of:
3 Dips
6 Lunges
9 Situps
Rest 1 minute.
Saturday 1st August 2015
"King Kong"
Three Rounds for time:
1 Deadlift
2 Muscle ups
3 Cleans
4 Handstand Pushups
Three Rounds for time:
1 Deadlift
2 Muscle ups
3 Cleans
4 Handstand Pushups
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