30 Jan 2014
Friday 31st January
We Need Your Help!
Everyday we, your coaches, strive to deliver the best possible CrossFit experience, but we need a little help. Now that we are all back from holidays and back into the swing of things, now is a good time to make some simple requests that will greatly enhance everyone’s CF3000 experience.
1. Please be on time! We are reasonable people and know that traffic, parking, work etc can be an issue but we have classes every hour in the evenings. If you are more than a few minutes late, you may not be able to join the class as we have to make sure you are correctly warmed up, briefed and competent in the movements before you start each WOD.
2. Clean up after yourself. We get it – its hot, we sweat. So bring a towel, and mop up after yourself. I don’t like doing burpees in someone else’s sweat and I bet you don’t either. This goes for the showers and bathrooms too.
3. Respect the equipment. Please don’t drop empty bars or drop bars loaded with just 5kg plates. They break and they are expensive. We want to buy more new cool toys rather than replace broken gear. If you are not sure on the correct way to load and unload a bar – ask your coach. In the same vein, if you see something that is broken or you break something – please tell a coach so we can fix/replace or remove it so someone else doesn’t hurt themselves.
4. Say hello to people. We have some new and returning faces in the gym. If you see someone you don’t know, say hi and introduce yourself. It makes the energy better, and who knows they might be hot, or one day you may need to know their name to ask them to help pull a bar off you.
Right – enough said. lets get our WOD on!
|
A. Max Reps in 5 Mins of: |
|
B. Rope Climb Practice |
| 10 Mins |
| C. 15 Min AMRAP of: |
| 400m Run |
| 2 x Rope Climbs to 15′ |
| 15 x Push Ups |
| 20 x Sit Ups |
29 Jan 2014
Thursday 30th January
A. 3RFT of
25 x KB Swings (24/16kg)
250m Row
Rest 3 Mins
B. 3 RFT of:
200m Run
20 x Wall Ball (9/7kg to 10′)
Rest 3 Mins
C. 3 RFT of:
20 x Walking Lunges
10 x Push Press (52.5/37.5kg)
28 Jan 2014
Wednesday 29th January
| A. Squat Clean |
| 2 – 2 – 2 – 2 – 2 |
| B. Push Jerk |
| 2 – 2 – 2 – 2 – 2 |
While we will be practicing these two lifts separately, the below is a great example of both – at 205kg.
27 Jan 2014
Tuesday 28th January
A. 6 x 200m Sprints
Men on the 1:00
Ladies on 1:30
Record fastest and slowest efforts.
B. AMRAP in 7 Mins of:
10 x Over Box Burpees (24/20″)
20 x Double Unders
Rest 3 Mins
C. AMRAP in 7 Mins of:
5 x Knees to Elbows
10 x Pistols (5 x each leg)
20 x Double Unders
24 Jan 2014
Saturday 25th January
Reminder: Due to Australia Day public holiday on Monday, there will be no classes scheduled. Instead there will be open gym 10-12 noon.
| For time: |
|
Run 400m
|
| 25 x Ring Push Ups |
| 25 x KB Swings (32/24kg) |
| 25 x Pull Ups |
| Run 400m |
| 20 x Ring Push Ups |
| 20 x KB Swings |
| 20 x Pull Ups |
| Run 400m |
| 15 x Ring Push Ups |
| 15 x KB Swings |
| 15 x Pull Ups |
23 Jan 2014
Friday 24th January
A. Snatch
15 Mins to practice or work to a heavy double – hang/power/squat depending on skill/mobility.
If you are new to CrossFit or your cleans are less than awesome, then you will be practicing your cleans instead. Trust us – you will get more out of dialing in your cleans than working on your snatch if you are a beginner.
B. ‘Rahoi’
12 Min AMRAP of:
12 x Box Jumps (24/20″)
6 x Thrusters (42.5/30kg)
6 x Bar Facing Burpees
22 Jan 2014
Thursday 23rd January
A. Back Squat
2 – 2 – 2 – 2 – 2
B. AMRAP in 12 Mins of:
5 x Power Cleans (75/55kg)
25 x Double Unders
21 Jan 2014
Wednesday 22nd January
A. Muscle Up/MU Progressions Practice or 30 MU for time.
B. 5 Rds for total time of:
10 x Unbroken Wall Ball to 10′
10 x Pull-Ups
10 x Burpees
Rest 30 secs between rounds
Wall Balls must be UNBROKEN (no missed reps, no rest) or start the set over again.
Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.
20 Jan 2014
Tuesday 21st January
A. Row 2000m for time.
B. Partner WOD
AMRAP in 15 Mins of:
20m Walking Lunges with 2 x KB held in Front rack position (16/12kg)
20 x Air Squats
2 x Wall Walks
One partner completes an entire round before swapping.
