Archive for month: January, 2016
31
01
2016

Mon 1/2/16 @ CrossFit Hume Fitness Centre

CONDITIONING 5 rounds for time 10 thrusters @ 42.5/30kg 30 double unders SKILLS @ MILD INTENSITY Alternating minutes (12mins) Odd- 8-10 chest to bar pull ups Even- 12-15 burpees POWER Build to the heaviest complex you can in 10mins 1 push press + 2 push jerk + 3 split jerk (6 lifts to a complex) Wit...

29
01
2016

Sat 30/1/16 @ CrossFit SFS Hume

Wish me luck as I hit up the first part of the Australian Masters League this weekend in Sydney!! In teams of 4 200 wall balls 200 TTB 200 HRPU 200 cals rower * only 1 person working at a time, the others are doing the following: dead hang on pull up bar HS hold plank break it up however you like!!

28
01
2016

Fri 29/1/16 – Canberra Fitness

The Opens are upon us!!! Register here: http://games.crossfit.com/ SKILL Muscle up work for 15mins. Lets get some one to get their frst CONDITIONING *on a continual running clock 0-30mins 3 rounds of 20 alternating DB/KB snatch 25/20kg 20 chest to bar 30 HSPU 30 toes to bar 100 double unders 30-40mi...

27
01
2016

Thurs 28/1/16 – “Jackie” WOD

CONDITIONING *on a continual running timer going as hard as you can 0-15mins “Jackie” 100m row 50 thrusters @ 20/15kg 30 pull ups 15-35mins Every 120sec (2mins) for entire 20mins (10 rounds) 5 push press 55/35kg 10 deadlifts same bar 5 no push up burpees 20 double unders POWER Find a max...

26
01
2016

Wed 27/1/16 – Hume Fitness

Did you know there are more WOMAN than men doing CrossFit?? Currently @ CrossFit SFS in Canberra we have about 70% female membership, so if you are sitting on the fence and feeling a little intimidated, then don’t! Come on out to CrossFit SFS in Hume and have a FREE  trial and talk to the girl...

24
01
2016

Mon 25/1/16 @ SFS

CONDITONING 1 10, 20, 30 front squat @ 50/35kg lateral burpee over bar rest CONDITIONING 2 EMOM 10mins 7 HSPU (scale to HRPU if needed) 7 cal row (5 for ladies) 7 HANG power clean 50/35kg *use this as interval work. I want each set to be performed as fast as possible. Rest the remainder of the minut...

22
01
2016

CrossFit SFS 23/1/16

Teams of 2  “Indian file” 2 rounds for time 200m run 10 C&J @ 50/35kg 200m row 15 Box Jumps 30/24′ 200m run 20 wall ball 9/6kg 200m row 20 KBS 32/24kg 200m run 15 ring dips 200m row 20 stationary front rack lunges 50/35kg

21
01
2016

Fri 22/1/16 @ CrossFit SFS Hume

Love this shot from the girls from CrossFit 2600 @ the  2015 Capital Unbroken Challenge. Open season is upon us, be sure to all gather around and get behind each other and have some fun during the CrossFit Opens. Open door to ANY athlete that wants to come and do the Open WOD’s here @ CrossFit...

20
01
2016

Thurs 21/1/16

SKILL EMOM 10mins # of toes to bar performed perfectly for quality STRENGTH/POWER Max weight for complex 1 strict press, 3 push press, 5 push jerk (9 reps to a complex) CONDITIONING (pairs WOD) 6 rounds ea for time (1 works | 1 rests through entire WOD) you swap after each movement & cannot move...

19
01
2016

CrossFit SFS Session 20/1/16

CONDITONING 10min AMRAP 4 chest to bar 8 Swings @ 32/24kg 12 box jump 24/20” rest 5-7mins 7min AMRAP 3 rounds of 15 over box jumps 30/24” 15 toes to bar *time remaining max cals on rower SKILL TRANSFER Snatch balance 10sets of 1 for speed and stability POWER Hit a heavy but quick full snatch

18
01
2016

Tues 19/1/16 Fitness Hume ACT

CONDITIONING Death by chest to bar pull up 1 in min 1, 2 in min 2, 3 in min 3 etc *when you get out. Rest 1min and restart @ ½ the score you got out on This is time limited at 15mins GYMNASTIC SKILL/STRENGTH Eccentric + Isometric strength focus Accumulate 10-12 reps of SLOW lower negative HSPU when...

17
01
2016

18/1/16 @ SFS in Hume

SKILL EMOM 10mins # of good form or as close to perfect as possible pull ups SKILL 2 Alternating minutes for 14mins Odd- Muscle ups for skill and efficiency *practice a drill OR perform a slow lower negative rep Even- 8 wall ball + 30 double unders STRENGTH – 15 min to find 1rm Deadlift 1, 1,...

14
01
2016

Fri 15/1/16 @ SFS Hume

CONDITIONING 5 rounds for time 500m row 5 deadlift 130/80kg 12 toes to bar 12 swings 32/24kg 12 push press 60/42.5kg POWER Build to a heavy clean and jerk quickly (10mins) THEN EMOM 8mins 3 clean and jerk @ 75% + 20 double unders SKILL 2, 4, 6, 8, 10, 12, 16, 18 Pull ups. You have 8mins to progress...

13
01
2016

Canberra CrossFit @ SFS 14/1/16

CONDITIONING 3 rounds for time *goal is for all exercises to be unbroken. The unbroken nature is supposed to be forced rest to ensure you can complete unbroken. 5 power snatch 60/45kg (50/35kg) 20 ring rows 35 wall ball 50 double unders The goal is for the people who think they are more advanced to...