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Saturday 24/6/17

“CrossFit” A. Team WOD (3′s) 90 Calorie row 400m Farmers carry 22.5/15 90 Wall balls 9/6 400m Farmers carry 22.5/15 90 Burpee box jump overs 24/20″ 400m Farmers carry 22.5/15 90 Calorie Row

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Friday 23/6/17

“CrossFit” A. 3 Rounds, each for max total assault bike calories In 1 minute – 5 Chest to bar (Comp Bar muscle up) + max calories Assault bike Rest 30 seconds In 1 minute – 6 Dumbbell snatch (Comp Power snatches @ 60/40kg) + max calories Assault bike Rest 30 seconds In 1 minute – […]

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Thursday 22/6/17

“CrossFit” A. Rope climb session RX – If base strength rope climb is good, practice efficiently Scaled – If unable to perform a rope climb you may choose one of each and rotate through 1 & 2 A1. 3-5 Sets of Stirrup method foot grabbing on box – Spend time maneuvering feet with rope and […]

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Wednesday 21/6/17

“CrossFit” A. Every 4 minutes for 3 sets (12 minutes) 12 Thrusters @ 40/30kg (95/65lbs) 6 Bar facing burpees 12 Pull ups Tip. Rushing will make you slower. Intent. Move as fast as possible on each round, see how fast you can go. Score. Your score is your fastest time REST as needed before part […]

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Tuesday 20/6/17

“CrossFit” A. Row, Assault bike and/or ski erg intervals (1 modality per interval) 4 x 7 minutes for distance @ repeatable pace (see below) At end of each 3 minute interval, 3 minute AMRAP of: 1 Rope climb 10 Push ups 15 Squats At a relaxed pace, before moving directly onto the next interval “Weightlifting” […]

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Monday 19/6/17

“CrossFit” A. Alternate between A1 & A2 for 4 sets each A1. 10 Strict press – Same weight across all 4 sets A2. 10 Strict pullups – Use band or spotter if unable to do bodyweight B. In a 20 minute window, AMRAP of: 12 Burpees 15 Wall balls @ 9/6kg 12 Toes to bars […]

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Saturday 17/6/17

CRASH AND BURN COMPETITION Spectators welcome, come down to 18A Rushwood Drive Craigieburn, Victoria to check it out! Coffee’s, smoothies, healthy treats and more will be for sold all day!

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Friday 16/6/17

“CrossFit” A. 7 Sets x (2 minutes WORK : 2 minutes RECOVERY) 18 cal Assault bike THEN in the remaining time AMRAP 8 Front squats @ 70/47.5kg (155/105lbs) 6 Push jerks @ 70/47.5kg (155/105lbs) 4 Bar muscle ups “Weightlifting” A. Low Hang Snatch + High Hang Snatch 4 sets x 2+1 reps @ 75% 75% […]

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Thursday 15/6/17

“CrossFit” A. Handstand pushup session RX – If base strength of 2+ Strict handstand pushups is there, practice the CrossFit kip, linking 3-5 HSPU with either ab mats to get fluency throughout the movement. Scaled – If unable to perform a strict handstand pushup you may choose one of each and rotate through 1 & […]

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Wednesday 14/6/17

“CrossFit” A. | 7 Minute EMOM 30 to 60 double-unders *Move directly to part B B. 7 Minute EMOM 10 to 12 deadlifts @ 35-50%1RM *Move directly to part C C. 7 Minute EMOM 5 to 10 strict pull ups/chin ups *Move directly to part D D. 7 Minute EMOM 5 to 10/side box step […]

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