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Thursday 4/5/17

“CrossFit” A. Spend 15-20 minutes on a gymnastic movement of your choice B. 3 Rounds for time; Run 400 meters 10 Deadlifts 80/60 25 Wall balls 9/6

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Wednesday 3/5/17

“CrossFit” A. 5 Sets alternating A1. 2-4 Strict chest to bar 1311 A2. 30s Forward split stretch each side B. For time; 3-6-9-12-15-12-9-6-3 Thruster 40/30 Toes to bar “Weightlifting” A. 4 Sets 3 x Clean & jerk 80% B. 4 Sets 3 x Clean pulls 100% C. Tabata x 2 Plank Russian twists  

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Tuesday 2/5/17

“CrossFit” A. 6 Sets 7 Seated DB press AHAFA B. Every minute on the minute for 20 minutes Minute 1: 10 Calorie airbike Minute 2: 5-10 Ring dips (Comp ring muscle ups)

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Monday 1/5/17

“CrossFit” A. 5 Sets Alternating A1. 2-4 Rope chinup X131 A2. 30s Superman hold B. Every 3 minutes for for 18 minutes (6 sets) 1 Rope climb 20/16 Calorie row 30 Double unders  

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Saturday 29/4/17

“CrossFit” A. Alternate between; A1. Find 2RM Back squat then A2. 3×3 @ 80% of todays 2RM B. For time; 3-6-9-12-15 Dumbbell thruster 22.5/15 10-20-30-40-50 Calories on Airbike “Weightlifting” A. 3 Sets (3+1) Power clean + hang clean 70% of power clean B. 3 Sets 3 Clean pulls @ 100% C. 3 Sets 1 Front […]

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Friday 28/4/17

“CrossFit” A. 5 Sets 5 Behind the neck strict press 70% B. AMRAP 15 9 Strict chin ups 15 Shoulder to overhead 40/30 21 Calorie row “Weightlifting” A. 3 Sets (3+1) Power snatch + hang snatch 70% of power snatch B. 3 Sets 3 Snatch pulls @ 100% C. 3 Sets 5 Back squats 60%

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Thursday 27/4/17

“CrossFit” A. Spend 15-20 minutes on a gymnastic movement of your choice. B. 2 Rounds for time; 400m Farmers carry 22.5/15 30 Calories on Airbike 20 Dumbbell reverse lunges 22.5/15

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Wednesday 26/4/17

“CrossFit” A. 5 Sets alternating A1. 1 Legless rope climb A2. 30s Pancake stretch B. 3 Rounds for time; 50 Double unders 25 Box jump overs 24/20″ 10 Deadlifts 80/60 “Competitor/Weightlifting” A. 3 Sets 3 x Clean & jerk 70% B. 3 Sets 3 x Clean pulls 90% C. Tabata x 2 Plank Russian twists

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Tuesday 25/4/17

“CrossFit” ANZAC DAY PUBLIC HOLIDAY HERO WOD *10.00am class only “Gallagher & McDonald” PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. 2 rounds of:- 200m run 16 kettlebell swings (24/16kg) 16 pull-ups 16 front […]

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Monday 24/4/17

“CrossFit” A. 3 Sets Alternating A1. 1-2 Strict muscle up/Negative/x3 Ring dips A2. 30s Hollow body hold B. 3 Sets Alternating B1. 2 Rope chinup B2. 30s Superman hold C. For time; 30/25 Calorie row 50 Wall balls 9/6 30/25 Calorie row 50 Burpees 30/25 Calorie row  

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