I LOVE A LATE POST!!!
A) Death By Wall Ball - Every 30 secs in incraments of 2
WOD - For Time
10 thrusters
800m Run
15 thrusters
600m Run
25 thrusters
400m Run
Thursday, 28 February 2013
Wednesday, 27 February 2013
270213
Bit of a late post!
A) Find 1RM
O.H. Squat
WOD - For time
50 Power Snatch 42.5/30
EMOM - 20 double unders
On a note well done to the ladies for hitting some HSPU tekkers and pull ups! Coach Sarah led the way with the ladies class.
To finish off the night our Feb on-rampers were in for their first taste for CrossFit!
A) Find 1RM
O.H. Squat
WOD - For time
50 Power Snatch 42.5/30
EMOM - 20 double unders
On a note well done to the ladies for hitting some HSPU tekkers and pull ups! Coach Sarah led the way with the ladies class.
To finish off the night our Feb on-rampers were in for their first taste for CrossFit!
Monday, 25 February 2013
Saturday, 23 February 2013
230213
Great day today - Smashed the harlem shake and our friends payed us a visit from CrossFit SA1. Was great to see the internal community of the box coming together and letting loose getting stupid then going up against the athletes from SA1! Big thanks to Leigh Bevz and Ross for coming down with the guys!
A) teams 1-2 : 8 min AMRAP
2-4 : 10 min AMRAP
THEN
5RFT
7 Squat Clean 60/40
20 Double Unders
Each set double unders increase in 20
A) teams 1-2 : 8 min AMRAP
2-4 : 10 min AMRAP
THEN
5RFT
7 Squat Clean 60/40
20 Double Unders
Each set double unders increase in 20
Friday, 22 February 2013
220213
** TOMORROW WE WILL BE SHAKING THE FECK OUT OF THE HARLEM **
A) 15 Mins to Find 1RM
Push Press
WOD - 20 min AMRAP
10 Push Press 50/35
10 KB Swing 32/24
10 Box Jump 24"/20"
A) 15 Mins to Find 1RM
Push Press
WOD - 20 min AMRAP
10 Push Press 50/35
10 KB Swing 32/24
10 Box Jump 24"/20"
Thursday, 21 February 2013
210213
A) Pistol Practice
Use a wall/rig/band/KB to stabilise yourself!
WOD - 5 RFT
10 HR Press Ups
15 Alternating Pistols
20 T2B
Great effort tonight from everyone hutting the pistols hard with a positive attitude. Ben Lewis sunk to that place we have all been to where things are too much and caved! But he made up for this by smashing 'Fran' at the end to redeem himself... Well done Ben! Proud!
The women took the box by storm tonight going through a TABATA sequence of box jumps, wall balls and KBS!
Use a wall/rig/band/KB to stabilise yourself!
WOD - 5 RFT
10 HR Press Ups
15 Alternating Pistols
20 T2B
Great effort tonight from everyone hutting the pistols hard with a positive attitude. Ben Lewis sunk to that place we have all been to where things are too much and caved! But he made up for this by smashing 'Fran' at the end to redeem himself... Well done Ben! Proud!
The women took the box by storm tonight going through a TABATA sequence of box jumps, wall balls and KBS!
Tuesday, 19 February 2013
190213
Great day today some serious tekkers covered and some hard WODDING!
A) Tekkers - Snatch Balance (staying light)
3-3-3-3-3-3-3
WOD - For Time
100 Double Unders
90 Jumping Squat
80 Push Ups
70 OH Lunge 20/15
60 Wall Ball 9/6
50 PTOH 15/10
40 Hang Power Snatch 20/15
30 OHS
20 Burpee Over Bar
10 Snatch Balance
Oh...... My...... God
Aching!!
A) Tekkers - Snatch Balance (staying light)
3-3-3-3-3-3-3
WOD - For Time
100 Double Unders
90 Jumping Squat
80 Push Ups
70 OH Lunge 20/15
60 Wall Ball 9/6
50 PTOH 15/10
40 Hang Power Snatch 20/15
30 OHS
20 Burpee Over Bar
10 Snatch Balance
Oh...... My...... God
Aching!!
Monday, 18 February 2013
180213
Missed the weekend posts the last two days sorry guys! Coach Bacon and Coach Sarah were attending their Oly lifting level 1 course in CF SA1 on saturday and sunday! Fingers crossed! Today included some KB Swings, a barbell complex and topped it off with a gentle 1KM run - those who did go gentle in the kind words of Adam Tilley..... need to man the f*ck up! Well done to everyone today who threwdown at the box and getting their head round the complexity of the workout!
1RM TEST:
Deadlift
Strict Press
WOD - 1st Min 2nd Min Alternate
2 Front Squat
2 Hang Power Clean
1 Push Jerk
20 KBS 24/16
- THEN -
1KM Run
3,2,1...... GO!
1RM TEST:
Deadlift
Strict Press
WOD - 1st Min 2nd Min Alternate
2 Front Squat
2 Hang Power Clean
1 Push Jerk
20 KBS 24/16
- THEN -
1KM Run
3,2,1...... GO!
Friday, 15 February 2013
150213
A) Back Squat
3-3-3-3-3-1-1-1
WOD - 21-15-9
Wall Ball 9/6
Hang Power Snatch 42.5/30
Box Jump 30"/24"
3-3-3-3-3-1-1-1
WOD - 21-15-9
Wall Ball 9/6
Hang Power Snatch 42.5/30
Box Jump 30"/24"
Thursday, 14 February 2013
140213
Happy Love Day folks
A) Bench Press
5-5-5-5-5
WOD - for time
25 HSPU
50 T2B
800m Run
75 KBS 24/16 - 1 POOD!!!!!
100 Burpee Bar Jumps
A) Bench Press
5-5-5-5-5
WOD - for time
25 HSPU
50 T2B
800m Run
75 KBS 24/16 - 1 POOD!!!!!
100 Burpee Bar Jumps
Wednesday, 13 February 2013
130213
A) Find 1 RM Bear Complex :
1 power clean + front squat + push press + back squat + push press
WOD -10 Min AMRAP (outlaw variation)
8 Push Jerk 70/50
10 T2B
40 Double Unders
- then -
1 Min ME Hang Power Clean
1 power clean + front squat + push press + back squat + push press
WOD -10 Min AMRAP (outlaw variation)
8 Push Jerk 70/50
10 T2B
40 Double Unders
- then -
1 Min ME Hang Power Clean
Tuesday, 12 February 2013
120213
A: FOCUS ON TEKKERS - O.H Squat
3-3-3-3-3-3-3
WOD - Helen (benchmark)
3RFT
400m Run
21 KBS 24/16
12 Pull Up
3-3-3-3-3-3-3
WOD - Helen (benchmark)
3RFT
400m Run
21 KBS 24/16
12 Pull Up
Monday, 11 February 2013
110213
Missed the weekend posts sorry guys!
As of next week we will be starting some 1 RM Strength testing! Dont be misguided of doing metcons everyday and no lifting.. LIFTING IS IMPORTANT! After the 2 week period we will start cycling sessions to help you get stronger.
Also as of next week i will be opening the box at 4:30pm for an hour designated to practice your olympic lifting!
Todays WOD
HSPU - Unbroken sets
3,5,7,12,15 and 20
WOD - Death By Thrusters!
1st min - 1 Thruster + 1 Burpee Bar Jump
2nd min - 2 Thruster + 2 Burpee Bar Jump
3rd min - 3 T + 3 BBJ
And so forth until you die...
- then -
4x200m run
1 min rest
As of next week we will be starting some 1 RM Strength testing! Dont be misguided of doing metcons everyday and no lifting.. LIFTING IS IMPORTANT! After the 2 week period we will start cycling sessions to help you get stronger.
Also as of next week i will be opening the box at 4:30pm for an hour designated to practice your olympic lifting!
Todays WOD
HSPU - Unbroken sets
3,5,7,12,15 and 20
WOD - Death By Thrusters!
1st min - 1 Thruster + 1 Burpee Bar Jump
2nd min - 2 Thruster + 2 Burpee Bar Jump
3rd min - 3 T + 3 BBJ
And so forth until you die...
- then -
4x200m run
1 min rest
Friday, 8 February 2013
080213
Front Squat
5-5-5-5-5 @ 85% of 1RM
WOD - 5 x 2 Min AMRAP
10 Burpee Over The Box 24"/20"
10 KBS 32/24
5 Burpee Over The Box 24"/20"
5 KBS 32/24
- 1 Min Rest -
5-5-5-5-5 @ 85% of 1RM
WOD - 5 x 2 Min AMRAP
10 Burpee Over The Box 24"/20"
10 KBS 32/24
5 Burpee Over The Box 24"/20"
5 KBS 32/24
- 1 Min Rest -
Thursday, 7 February 2013
Wednesday, 6 February 2013
060213
A) OHS
3-3-3-3-3-3-3
WOD - 20 Min AMRAP
30 Box Jump 24"/20"
20 Push Press 50/35
10 Pull Up
Keepin' it simple!
3-3-3-3-3-3-3
WOD - 20 Min AMRAP
30 Box Jump 24"/20"
20 Push Press 50/35
10 Pull Up
Keepin' it simple!
Tuesday, 5 February 2013
050213
A) 3 x ME Basket holds
30 seconds rest between sets
WOD - 4RFT
20 Jumping Squat 20/15
15 T2B
20 KB Snatch 24/16
15 Good Mornings 20/15
30 seconds rest between sets
WOD - 4RFT
20 Jumping Squat 20/15
15 T2B
20 KB Snatch 24/16
15 Good Mornings 20/15
Monday, 4 February 2013
040213
A) HBBS
5-5-5-5-5
Work up to a heavy 5 and stay at that weight
WOD - 'D.T.' 5RFT
12 Deadlift
9 Hang Power Clean
6 Push Press
RX: 70/50
5-5-5-5-5
Work up to a heavy 5 and stay at that weight
WOD - 'D.T.' 5RFT
12 Deadlift
9 Hang Power Clean
6 Push Press
RX: 70/50
Sunday, 3 February 2013
030213
1000 Rep Challenge
100 Pull Ups
100 T2B
100 Push Ups
100 Ring Dips
100 ABMAT
100 Box Jump 24"/20"
100 Air Squats
100 Double Unders
100 Walking Lunge
100 Burpees
100 Pull Ups
100 T2B
100 Push Ups
100 Ring Dips
100 ABMAT
100 Box Jump 24"/20"
100 Air Squats
100 Double Unders
100 Walking Lunge
100 Burpees
Saturday, 2 February 2013
020213
EMOM - 8 Mins
3 Hang Squat Cleans HEAVY
8 Hand Release Press Ups
WOD - 'GRACE'
30 Clean & Jerk 60/40
3 Hang Squat Cleans HEAVY
8 Hand Release Press Ups
WOD - 'GRACE'
30 Clean & Jerk 60/40
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