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Saturday 21/10/17

“CrossFit” The Aussie Throwdown – The Chipper 2.0 As Many Reps As Possible in 18 Minutes Of: Advanced 150 Double Unders 100ft/30 Metres Overhead Walking Lunges 20/15 50 Deadlift @ 110/75 25 Ring MU Intermediate/Masters 150 Double Unders 100ft/30 Metres Overhead Walking Lunges 20/15 50 Deadlift @ 90/65 25 Chest To Bar Beginner 150 Single […]

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Friday 20/10/17

“CrossFit” A. Complete as many rounds and reps as possible in 20 minutes of: 21 Calorie Row 15 Handstand pushups (Comp – Strict Handstand Push-Ups) 9 Ground to Overhead 50/35 (Comp – 80/60)

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Thursday 19/10/17

“CrossFit” A. Rope climb technique RX – Ensure base strength of 1+ Strict chinups before attempting rope climbs Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Supinated pull downs 8-12 repetitions .Chinups 5+ repetitions .Rope chinups 2-4 repetitions A2 .Bar hang knee raise hold for 10+ seconds .Rope hold […]

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Wednesday 18/10/17

“CrossFit” A. Broad Jumps 3 sets x 6 reps 3 sets of 6 consecutive jumps. *See how far you can get in 6 jumps! B. Complete as many rounds and reps as possible in 12 minutes of: 6 Shoulder to overhead 50/35 12 Toes-to-Bar 15 Wall Ball Shots 9/6 C. Alternate 4 sets of each […]

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Tuesday 17/10/17

“CrossFit” A. Bench Press 4 sets x 2 reps @ 90% 90% of your one rep max bench press. B. Every 2 minutes, for 12 minutes (6 sets): 15/10 Calories of Assault Bike 10 Dumbbell Thrusters

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Monday 16/10/17

“CrossFit” A. Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 15 Burpee Box Jump-Overs (24″/20″) 9 Deadlifts 100/70

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Friday 13/10/17

“CrossFit” A. Every 2 minutes alternate between each set for 30 minutes (5 Sets of each) *Set 1: Bike 25/20 Calories *Set 2: Pullup x 7-10 Repetitions *Set 3: V-ups x 50 Repetitions

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Thursday 12/10/17

“CrossFit” Aussie Throwdown: Event 2 – The AMRAP AMRAP 12-minutes: 4 Hang Clean to Overhead 8 Toes to Bar 12 Box Jump Overs Advanced Men – Hang Clean to Overhead @ 85kg Box Jump Overs @ 24” Women – Hang Clean to Overhead @ 60kg Box Jump Overs @ 20” Intermediate & Masters Men – […]

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Wednesday 11/10/17

“CrossFit” A. For time; 100m Farmers carry AHAP Row 500m 21 Burpees 100m Farmers carry AHAP Row 100m 15 Burpees 100m Farmers carry AHAP Row 1500m 9 Burpees

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Tuesday 10/10/17

“CrossFit” A. 2 minute AMRAP Max hang squat cleans 60/40 B. Pairs of 2 – Work in relay style 10 Rounds for time (5 Rounds each); 5 Deadlift 100/70 10 Toes to bar 15 Wall ball 9/6 20 Double unders

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