Archive for month: December, 2015
30
12
2015

Thurs 31/12/15

Last WOD for 2015 gang. Has been an amazing 10 months with you guys bring on 2016!!! Remember we are closed tomorrow and will be Open for an 8am WOD on Sat POWER Find a quick but heavy power snatch THEN TOUCH and GO (TnG) 3 sets of 5 @ 80% *should be tough CROSSFIT SKILL EFFICIENCY Alternating minut...

29
12
2015

Wed 30/12/15 – Fitness in Hume

SKILL 7 mins EMOM toes to bar for skill only (keep same number each minute) STRENGTH Find a heavy front squat in a short time (10mins) CONDITIONING 1 round for time 400m run 30 chest to bars 200m run 50 wall ball 100 double unders 200m run 30 swings @ 24/16kg 400m run

28
12
2015

Tues 29th Functional Fitness Hume

POWER Build to a heavy set of 3 power clean POWER CONDITIONING EMOM 100m row + power clean @ 80% of above *Increase power cleans by 1 rep every minute until fail, Still maintain a 100m row as the buy in POWER CONDITIONING 2 3 individual sets each for time *rest 2mins between efforts but not longer 1...

27
12
2015

Christmas Timetable @ CrossFit SFS

Merry Christmas everybody for those that have missed it here is the timetable for the Christmas period… If you have anybody that is visiting, or anyone that wants to come and try a CrossFit class @ CrossFit SFS in Hume in a safe environment, led by yours truly with over 20 years in the fitness...

27
12
2015

Mon 28/12/15 @ CrossFit SFS

STRENGTH In a small amount of time find a heavy triple back squat ( not allowed to rest at top of squat ) CONDITIONING Burpee-a-thon 5 rounds for time 5 burpee muscle ups or 10 burpee pull ups 7 burpees 9 lateral burpees over bar 11 HANG power snatch (30/40kg) *advanced athletes go 40/60kg ACCESSORY...

24
12
2015

Thurs 24/12 Christmas Eve @ SFS Hume

We hope you all have a Merry Christmas and a wonderful and Happy New Year. Remember we will be open next week on a modified timetable check facebook for days/times (coaches may also do some open gym at random times to be posted on facebook also). We look forward to continue to work with you all to m...

22
12
2015

Wed 23/12/15 Canberra Fitness Hume

12 days of Christmas 1. clean @ 50/35kg 2. box jumps 30/24′ 3. wall climbs 4. Push press 5. toes to bar 6. cal row 7. wall ball 8. bar facing burpees 9. thruster 10. deadlifts 11. pull ups 12. 12 steps each leg front rack lunge

21
12
2015

Tues 22/12 @ CrossFit SFS Canberra

POWER Build up to a heavy clean and jerk quickly THEN Clean and jerk cluster (not squat clean thrusters) I want clusters 1 rep rest 10seconds, 1 rep rest 10seconds, 1 rep written 1.1.1. so @ 92.5-95% of above perform 1.1.1 rest 2mins for 3 sets. STRENGTH Back squat find a heavy set of 3 in only 3 at...

21
12
2015

Mon 21/12/15

Skills –  alt 12mins Odd- Kipping pull ups even- Kipping HSPU POWER Max standing jump for height *use a friend or training buddy to mark a spot on a wall or ring at the height of standing with an outstretched arm overhead. Some time through out the 15mins perform 3 sets of max strict pull ups...

17
12
2015

Friday 18/12/15 @ Hume CrossFit SFS

MAX EFFORT/SKILL WORK Max reps in 1min with 90sec rest Handstand push ups 1min Chest to bar pull ups 1min *3 rounds….. so 3 alternating sets each. REST 3mins after each exercise. CONDITIONING 14min AMRAP 20 lateral burpees over bar (no need to stand them up) 20 deadlifts @ 70/50kg 20 calorie row 30...

16
12
2015

Thurs 17/12/15

Don’t forget we have a 2 weeks FREE trial to anyone wanting to try CrossFit in Canberra, so if you have or know of anyone please grab a few flyer off the bench (or if you can take them to work and leave them somewhere that would be awesome!! STRENGTH Find a safe but heavy back squat single THE...

14
12
2015

Tues 15/12/15 – skills & gymnastics @ CrossFit SFS

SKILLS Perform 1 set every 4 mins for 12mins (3 rounds for skill) 1 rope climb (or 4 towel pull ups and 4 towel knees to elbows) 10 wall ball 10 Handstand shoulder taps 15 toes to bar POWER Jerk (split) work up to heavy double in a 12min time frame. CONDITIONING 15min AMRAP testing pace, stay just b...

13
12
2015

Mon 14/12/15 – Hangover @ CrossFit SFS

Well thank you all for an awesome day on Saturday at our Xmas party for CrossFit SFS. It has been an awesome 10 months with you all and I cannot wait for the year ahead!! Hopefully not too many sore heads on Sunday (mine was!!), be sure to rest up, we will have a big week this week and then a few da...