6 rounds for time:
9 Deadlift
6 Hang Power Cleans
3 Press (push/jerk/split etc)
Men = 70kg
Women = 45kg
Tuesday, 31 May 2011
30/05/11 - REST DAY
Work those weaknesses!!!
Well done to those who had a bash at the Regional Games WOD:
100 Pull Ups
100 KB Swings (24kg)
100 Double Unders
100 OHS (42.5kg)
I am sure you are all sharing the pain!
Monday, 30 May 2011
27/05/11 - FILTHY FIFTY
"Filthy Fifty"
50 Box Jumps (24")
50 Jump Pull Ups
50 KB Swings (16kg)
50 Lunges
50 Knees to Elbows
50 Push Press (20kg)
50 Back Extensions
50 Wall Ball (10kg/7kg)
50 Burpees
50 Double Unders
Thursday, 26 May 2011
FAMILY CLASSES
The much anticipated FAMILY CLASSES are due to start on Saturday 4th June between 8am - 10am (providing we have no unexpected drama's)!! All children will be supervised by 3 fully qualified coaches but mums and dads are encouraged to participate aswell!
Children must be between 5 - 14 yrs old and the sessions will generally involve technique, skills, short workouts and "fun time". For any further information then please feel free to contact us!
Wednesday, 25 May 2011
LADIES ONLY CLASSES
Hey All,
Ladies only classes will be starting next Thursday (2nd June) from 5pm - 7pm! First session is free as always and so the only thing you have to lose is those pounds and inches!
(and Rev, you can't wear a wig and turn up - you will not be allowed in!)
Any queries or questions then feel free to drop me a line - email, phone, facebook etc
Claire
Friday, 20 May 2011
20/05/11 - WILMOT
Last round - 33 minutes = a broken man!
"Wilmot"
Complete 6 rounds for time of:
50 Squats
25 Ring Dips
SUNDAY 22ND MAY
Hey Guys,
Due to the CrossFit Cert exam this Sunday the gym will only be open from 10am - 12pm. I HAVE to leave the gym at 12pm so please do not come at 11:45 because you will not have time to train. Sorry for any inconvenience.
Cheers,
Mat
Monday, 16 May 2011
15/05/11 - WOD
Complete 3 rounds for time:
21 Front Squat (42.5kg/30kg)
40ft Handstand Walk
30 GHD's
40ft Handstand Walk
Saturday, 14 May 2011
13/05/11 - TOTAL
CFT
Back Squat - 1 rep max
Press - 1 rep max
Deadlift - 1 reps max
PLUS
"Spartan"
1 to 5 to 1
Tyre Flip
Clean & Jerk (right arm)
Clean & Jerk (left arm)
KB Swing
Every odd round push tyre 20 metres
M = 32kg
W = 16kg
Wednesday, 11 May 2011
11/05/11 - WOD
Complete 5 rounds for time of:
5 OHS (60kg/40kg)
10 Toes-to-Bar
15 Hang Squat Clean (40kg/30kg)
20 Double Unders
09/05/11 - WOD
AMRAP - 20 minutes
5 Chest-to-Bar Pull Ups
10 Wall Ball (10kg/7kg)
15 KB Swings (24kg/16kg)
Sunday, 8 May 2011
06/05/11 - REST DAY
Technique work - deal with your weaknesses! You are only as strong as your weakest link!
Thursday, 5 May 2011
Wednesday, 4 May 2011
02/05/11 - REST DAY
"Rest Day"
or
"Kelly"
5 rounds for time of:
400 metre run
30 Box Jumps (24"/20")
30 Wall Ball (10kg/7kg)
Sunday, 1 May 2011
01/05/11 - WOD
Complete 5 rounds for time:
15 Ring Rows
15 Bench Press (75kg/50kg)
15 Back Squat (100kg/60kg)
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