09 Feb 2014
Monday 10th February
A. Back Squat
4 – 4 – 4 – 4 – 4
B. EMOM for 8 Mins complete:
3 x Deadlifts
2 x Power Cleans
1 x Push Jerk
07 Feb 2014
Saturday 8th February
A. 15 Mins to work to find:
1RM Squat Clean
B. ‘Klepto’
4 RFT of:
27 x Box jumps, 24″ box
20 x Burpees
11 x Squat cleans (65/45kg)
06 Feb 2014
Friday 7th February
A. Push Press
4 – 4 – 4 – 4 – 4
B. In 12 Mins:
Row 1000m, then in the remaining time complete AMRAP of:
10 x Ring Dips
Run 200m
or C. AWOD – For time:
35 x Thrusters 20/15kg
75 x DU
5 x MU
25 x Thrusters 40/30kg
50 x DU
7 x MU
10 x Thrusters 50/35kg
25 x DU
9 x MU
05 Feb 2014
Thursday 6th February
A. Power Cleans
3 – 3 – 3 – 3 – 3
B. AMRAP in 9 mins of:
Escalating ladder up by 3’s of:
Front Squat (52.5/35kg) and
Bar-Facing Burpees
Complete 3 FSqt and 3 BXJ, then 6 of each, then 9 of each etc until 9 Mins is over. Burpees must have 2 foot take off.
or C. AWOD:
21 – 15 – 9 reps for time of:
Power Cleans 61/42.5kg
C2B Pullups
04 Feb 2014
Wednesday 5th February
A. 5-10-5 Agility Run.
5 x Attempts – Record your fastest time only.
B. 3 RFT of:
400m Run
7 x Shoulder to Overhead (52.5/35kg)
14 x Pull-Ups
21 x Air Squats
03 Feb 2014
Tuesday 4th February
A. Front Squat
3 – 3 – 3 – 3 – 3
Complete 5 x Ring/Box Dips between each set
B. 15 Min AMRAP of:
5 x T2B
10 x Hand Release Push-Ups
10 x Box Jump @ 24/20″ (Games Standard)
02 Feb 2014
Monday 3rd February
A. Clean Pulls
4 – 4 – 4 – 4 – 4
Aim to build to 100% of 1RM Clean
B. AMRAP in 8 Mins of:
10 x UB Wall Ball (9kg to 10’/7kg to 9′)
20 x Double-Unders
Rest 2 Mins, then
B. AMRAP in 8 Mins of:
10 x Burpees (6″ Target)
20 x KB Swings (24/16kg)
31 Jan 2014
Saturday 1st February
Challenge Benchmark Day
Today we will be testing our benchmarks for our February Challenge. We will re-test these benchmarks at the end of the month.
A. 20 Mins to find:
1RM Back Squat
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
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)
