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Saturday 28/10/17

“CrossFit” Aussie Throwdown: The Quick Grip Advanced 4 Rounds For Time: 4 Power Snatch @ 55/40 8 Handstand Push Ups – ANY 4 Squat Snatch @55/40 12 Pull Ups Intermediate/Masters 4 Rounds For Time: 4 Power Snatch @ 40/30 8 Handstand Push Ups – ANY – (The use of an Ab Mat will be accepted) […]

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Friday 27/10/17

“CrossFit” A. Three rounds for time of: Row 500 Meters 10/7 Ring dips (Comp – Ring Muscle-Ups) Run 400 Meters 20/15 Handstand pushups (Comp – Strict Handstand Push-Ups) 100 Double-Unders

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Thursday 26/10/17

“CrossFit” A. Handstand workshop RX – Ensure base strength of 1+ Strict handstand pushup before kipping handstand pushup technique is practised. Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Pike HS pushup 8-12 repetitions .Seated dumbbell press 8-12 repetitions .Kipping HS pushup with slow negative 5 repetitions A2 .Wall […]

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Wednesday 25/10/17

“CrossFit” A. For time: Every 8 minutes, for 40 minutes (5 sets), for times: 40/30 Calories of Assault Bike 15 Burpee Box Jump Overs (24″/20″) 3/2 Legless Rope Climbs (15′)

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Tuesday 24/10/17

“CrossFit” A. EMOM for 10 minutes complete 3 Weighted ring Dips (You may increase or decrease the weight slightly. Aim for a small spread in weight across the sets) Scale to banded dips > bench dips > Pushups B. For time of: 800 Meter Run 60 Toes to bar 30 Overhead Squats 40/30 (Comp – […]

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Monday 23/10/17

“CrossFit” A. Every 10 minutes, for 40 minutes (4 sets) for times: 20/15 Calorie Row 20 Chest-to-Bar Pull-Ups 20 Thrusters 50/35 20/15 Calorie Assault Bike

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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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Complete (13)

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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