Back Squat 2 x 5 at last weeks weight tempo 32X1
Snatch Pull Down
4sec 2x5 at last weeks weight
WOD
"Nicole".
Complete as many rounds in 20 minutes as you can of:
Run 400 meters.
Max rep Pull-ups
Thursday, March 31, 2016
Wednesday, March 30, 2016
Tuesday, March 29, 2016
Wednesday 30th March 2016
Skills/ Strength
7 rounds of each
5-10 Ring row temp 2121: rest 20sec
7 Rounds
4-12 Perfect un broken Pushups2121: rest 20sec
EMOM 10 min
Bar Muscle up
*Scale = A: Jumping Bar muscle up
= B :1 burpee/ chest to bar pullup
AMRAP in 10 minutes
15 Box Jumps 24/20”
12 Push Press 52.5/ 35kg
9 Toes to bar
7 rounds of each
5-10 Ring row temp 2121: rest 20sec
7 Rounds
4-12 Perfect un broken Pushups2121: rest 20sec
EMOM 10 min
Bar Muscle up
*Scale = A: Jumping Bar muscle up
= B :1 burpee/ chest to bar pullup
AMRAP in 10 minutes
15 Box Jumps 24/20”
12 Push Press 52.5/ 35kg
9 Toes to bar
Monday, March 28, 2016
Tuesday 29th March 2016
Skills/ Strength
Clean Pulldowns 2 x 5
5 rounds
In 60 seconds
Snatch + 4 Overhead Squats @ 70% of Snatch 1RM
Max Double unders
Rest 3 min between rounds
Clean Pulldowns 2 x 5
5 rounds
In 60 seconds
Snatch + 4 Overhead Squats @ 70% of Snatch 1RM
Max Double unders
Rest 3 min between rounds
Wednesday, March 23, 2016
Thursday 24th March 2016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Monday, March 21, 2016
Wednesday 23rd March 2016
Back Squat 5RM, tempo @32X1
4 Rounds
in 60 seconds
12 Thrusters @40% of today's Back Squat
Then Max C2B pullups
Rest 4 min between sets
4 Rounds
in 60 seconds
12 Thrusters @40% of today's Back Squat
Then Max C2B pullups
Rest 4 min between sets
Tuesday 22nd March 2016
Clean Pulldown, 4 sec, Technical 5RM
AMRAP in 10 min
10 Burpees
5 Overhead Squats
1 Rope climb
AMRAP in 10 min
10 Burpees
5 Overhead Squats
1 Rope climb
Sunday, March 20, 2016
Monday 21st March 2016
Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
Sunday 20th March 2016
CrossFit is more than workouts it's about community as well.
Both our CrossFit one and Townsville's in general .
After hearing what has happened at Golds Gym (It looks like the doors have been locked and the lease terminated first thing this morning), CrossFit North Queensland would like to extend a free one week membership to our classes to all the Gold's fit participants effected by the locking of the doors today. It sucks to not have a place to train.
If you would like to come and play at our place for the coming week free of charge > So you have a place to train till you know more about what's going on please email crossfitnq@gmail.com and we can hook you up with a place to get your WOD on. Please note we have capped class numbers so contact us in advance to grab a spot in the classes. Full timetable can be found at. http://crossfitnq.com.au/timetable/
Both our CrossFit one and Townsville's in general .
After hearing what has happened at Golds Gym (It looks like the doors have been locked and the lease terminated first thing this morning), CrossFit North Queensland would like to extend a free one week membership to our classes to all the Gold's fit participants effected by the locking of the doors today. It sucks to not have a place to train.
If you would like to come and play at our place for the coming week free of charge > So you have a place to train till you know more about what's going on please email crossfitnq@gmail.com and we can hook you up with a place to get your WOD on. Please note we have capped class numbers so contact us in advance to grab a spot in the classes. Full timetable can be found at. http://crossfitnq.com.au/timetable/
Friday, March 18, 2016
Thursday, March 17, 2016
Friday 18th March 2016
Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
Wednesday, March 16, 2016
Monday, March 14, 2016
Wednesday 16th March 2016
2. Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start light on the barbell and add weight every round.
3. Gymnastics Conditioning
50 Handstand Pushups
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start light on the barbell and add weight every round.
3. Gymnastics Conditioning
50 Handstand Pushups
Tuesday 15th March 2016
1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 42.5/30kg
3 Pullups
6 Thrusters, 42.5/30kg
6 Pullups
9 Thrusters, 42.5/30kg
9 Pullups
12 Thrusters, 42.5/30kg
12 Pullups..
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 42.5/30kg
3 Pullups
6 Thrusters, 42.5/30kg
6 Pullups
9 Thrusters, 42.5/30kg
9 Pullups
12 Thrusters, 42.5/30kg
12 Pullups..
Monday 14th March 2016
Workout 16.3
7-min. AMRAP:
10 power snatches
3 bar muscle-ups
M 75 lb. F 55 lb.
Thursday, March 10, 2016
Saturday 12th March 2016
Whole Life Challenge Re-Test
CrossFit WOD
AMRAP in 11 minutes
Run 800m
75 Squats
50 Situps
25 Pushups
Max Pullups in time that’s left
CrossFit WOD
AMRAP in 11 minutes
Run 800m
75 Squats
50 Situps
25 Pushups
Max Pullups in time that’s left
Friday 11th March 2016
Strength
Back Squat
5-5-5
Skill =15 Min Muscle ups drills
21-15-9:
Clean and Jerk, 52.5/35kg
OHS, 52.5/35kg
Pull ups
Back Squat
5-5-5
Skill =15 Min Muscle ups drills
21-15-9:
Clean and Jerk, 52.5/35kg
OHS, 52.5/35kg
Pull ups
Wednesday, March 09, 2016
Tuesday, March 08, 2016
Wednesday 9th March 2016
1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
AMRAP 7 of:
10 Thrusters, 42.5/30kg
5 Bar Facing Burpees
10 Hang Power Snatches, 42.5/30kg
5 Bar Facing Burpees
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
AMRAP 7 of:
10 Thrusters, 42.5/30kg
5 Bar Facing Burpees
10 Hang Power Snatches, 42.5/30kg
5 Bar Facing Burpees
Monday, March 07, 2016
Tuesday 8th March 2016
Thrusters
3 x 15
1. Conditioning
For time:
50 Calorie Row
40 Deads, 70/47.5kg
30 Box Jumps, 24/20"
20 Front Squats, 70/47.5kg
3 x 15
1. Conditioning
For time:
50 Calorie Row
40 Deads, 70/47.5kg
30 Box Jumps, 24/20"
20 Front Squats, 70/47.5kg
Friday, March 04, 2016
Monday 7th March 2016
OPEN 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Sunday 6th March 2016
REST DAY
Gymnastic workshop today ( still 6 places left you you want in, go online to register)http://crossfitnq.com.au/join/buy-memberships/
Gymnastic workshop today ( still 6 places left you you want in, go online to register)http://crossfitnq.com.au/join/buy-memberships/
Thursday, March 03, 2016
Friday 4th March 2016
Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB
Wednesday, March 02, 2016
Tuesday, March 01, 2016
Wednesday 2nd March 2016
EMOM 10
1 snatch , you pick the load
Conditioning
21-15--9 reps for time of:
Row for calories
Thrusters, 42.5/30kg
1 snatch , you pick the load
Conditioning
21-15--9 reps for time of:
Row for calories
Thrusters, 42.5/30kg
Tuesday 1st March 2016
1. Conditioning
21-15-9:
Dead Lift, 125/85kg
Strict Ring Dips
2. Conditioning
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders
21-15-9:
Dead Lift, 125/85kg
Strict Ring Dips
2. Conditioning
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders
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