SUN REST 1/5/2011

Rember only one session on Monday Morning 8.30am Closed the rest of the day due to the public holiday

SAT WOD 30/4/2011

Warm up Drills
5 Mins Mobility Drills

Clean & Jerk, Snatch Progressions



Ground To Overhead you chose the weight and the movement; Max Weight 7 Min Cap
Then 3 Mins Max Burpees

Post to comments weight lifted overhead ,and then Burpees

FRI WOD 29/4/2011

Complete as many reps as possible in 7 minutes of the following rep scheme:
Thruster, 3 reps 45kg(30kg)
3 Chest to bar Pull-ups
Thruster, 6 reps 45kg(30kg)
6 Chest to bar Pull-ups
Thruster, 9 reps 45kg(30kg)
9 Chest to bar Pull-ups
Thruster, 12 reps 45kg(30kg)
12 Chest to bar Pull-ups
Thruster, 15 reps 45kg(30kg)
15 Chest to bar Pull-ups
Thruster, 18 reps 45kg(30kg)
18 Chest to bar Pull-ups
Thruster, 21 reps 45kg(30kg)
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

THURS WOD 27/4/2011

Warm Up Drills
Run 800Mtrs
Burgner Drill (PVC)


Power Snatch 1,1,1,1,1,1,1

Finisher 3 Min AMRAP
10 Power Snatch 65% of 1 RM
10 Pullups

WED WOD 26/4/2011

Warm Ups Drills
2Mins D/U
Clean /Front Squat Drills (PVC)


21,15,9 Reps For Time

Box Jumps 32 Inch(24Inch)
Front Squat 60kg(40kg)
KBS 24kg(16kg)

Cut Off 12Mins

Skills

20 GHD Situps
20 Ring Dips(No kipping, muscle up if you can)

TUES WOD 26/4/2011

For Time 5 Rounds
10 Push Ups
10 Burpees
10 Sit ups
10 Lunges( Each Leg)


OPEN TOMORROW!

MON CLOSED 25/4/2011

They shall grow not old, as we that are left grow old;
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

LEST WE FORGET

SUN REST 24/4/2011

Happy Easter Guys

CLOSED 22/4/2011

The Gym is closed today, Happy Easter Everyone!

Here is a WOD you can do from home if you wish.

4 Rounds For Time
Run 4oomtrs
50 Squats

THURS WOD 21/4/2011

Warm Up Drills
2 Mins D/U
5 Pullups
10 Inchworms
15 Groiners(each leg)
Burgner Drill(PVC)

Workout 11.5

20 Min AMRAP
5 Power Cleans 65kg(45kg)
10 Toes To Bar
15 Wall Ball 10kg 10 Foot Target 6kg 9 Foot Target


If you have completed this already there will be a separate WOD for you.

WED WOD 20/4/2011

Warm Up Drills
Run 400 Mtrs
9 Fundamentals 7 Of each (PVC)












3 Rnds Max Reps in 1 Minute Of Each

Wall Ball 10kg(6kg)
Box Jumps 32Inch(24Inch)
Push Press 42.5kg(30kg)
KTE
KBS 24kg(16kg)
Rest

TUES WOD 19/4/2011

Warm Up Drills
Double Unders 3mins
2 Rnds
7 Med Ball Cleans
7 Burpees


3 Rounds For Time
50 Squats
10 Deadlifts 120kg(85kg)
10 Chest To Bar Pullups


Skills HSPU

MON WOD 18/4/2011

Warm Up Drills
Run 400mtrs
5 Pullups
10 Inchworms
12 Long Lunges
Burgner Drill(PVC)


OVERHEAD SQUATS 3,3,3,3,3,3,3

YAY BURPEES

Changes to the Burpee Penalty Board -
There is a new addition to the Burpee penalty board. Arguing with a Coach. As of Monday this will cop an instant 150 Burpees. No questions or excuses. (Feel free to argue the point for more burpees.)
This is in regard mainly to being asked to drop weight on a lift. E.g. Cleans, Deadlifts, OHS, Jerks, Squats, Snatches etc. We all want big numbers on these lifts, they are some of the staples of CrossFit and are the best way known to man to build strength and power. All of us at some stage have been guilty of chasing numbers. We have all seen videos of someone muscling up a Snatch or the Deadlift that looks like a dog having a dump on the lawn. That's not how we roll.
If you cannot maintain a neutral spine in the first rep of a set of 3 deadlifts how the hell are you going to finish the last 2? Going for the same weight 4 or 5 times and failing, when its clear its way too heavy, isn't going to achieve anything and is a waste of time.
Its is frustrating as a coach to see this, and hear the excuses as to why the weight should stay. I no longer want to hear them. If you are asked to take the weight back you have a choice. Either drop the weight, or offer up some reason as to why there is no need for a neutral spine and get burpees!! (tell me I am blind, my shoes are on too tight etc).
And if you think this is directed at you it probably is, you know how I love to sugar coat things.

SUN REST 17/4/2011

SAT WOD 16/4/2011

Please note; We will be validating the 4th Open WOD For those of you that are registered on the games site after the morning class at 8.30am. Bring your Best Game!

Warm Up Drills
Foam Roll Quads
D/U 2 Mins
6 Pullups
10 Inchworm
10 Lunges
10 Shoulder Dislocates(PVC)
Push Press (PVC)


Tag Team Push Press

15 Min AMRAP

Run 200 Mtrs
Push Press (Max Reps) 60kg(40kg)

FRI WOD 15/4/2011

Warm Up Drills
9 Fundimentals 7of each(PVC)


Deadlift 3,3,3,3,3,3,3

THURS WOD 14/4/2011

Warmup Drills
2 Mins D/U
2 Rnds
10 Lunges (Each Leg)
10 Hollow Rocks
10Inchworms

For Time
70 Burpees
60 Situps
50KBS 24kg(16kg)
40 Pullups
30 HSPU

13/4/2011

Warm Up Drills
Run 800mtrs
2Rnds
10 Med Ball Cleans
10 Pushups
Burgner Drill(PVC)

"Randy"
75 Power Snatch 35kg(25kg)


Sometimes things happen at the box that have nothing to do with CrossFit, But I think it was worth posting as everyone who watched this thought it was pretty cool. Abby aso has a pretty good kipping pullup but that's another story Go Abby!

TUES WOD 12/4/2011

Warm Up Drills
Double Unders 3 Mins
Cindy 2 Rnds

Front Squat 2,2,2,2,2,2,2,2


Fininsher 5 Min AMRAP HSPU

MON 11/4/2011

Warm ups Drills
Foam Roll
D/U 3 Mins
10 pushups
10x Inchworm
10 Groiners Each leg

Kipping Pullups Tec



"Nicole"

20 Min AMRAP
Run 400 Mtrs
Max Reps Pullups

SUN REST 10/4/2011

Happy 21st Birthday Sine

Don,t forget to post your score for the OPEN 11.3 I need to verify it before 9am Monday morning. Do it now!!!

SAT WOD 9/4/2011

Warm Up Drills

Run 400 Mtrs
10 Med Ball Cleans
10 Pushups
2 Rnds
Shoulder Dislocates(PVC)
Burgner Drill 2 Rnds (PVC)



21,15,9 Reps for time

Hang Power Clean 60kg(40kg)
Burpee Box Jump 32Inch(24Inch)


We will be varifing Scores for the Open WOD 11.3 at 8.30am, This is your last chance to do this at the box this week don,t miss out!

FRI WOD 8/4/2011

Warmup Drills
Foam Roll Quads
3 Mins D/U
2 Rnds
10 Lunges Each Leg
6 Pullups


Back Squat 1,1,1,1,1,1,1

THUR WOD 7/4/2011

Warm Up Drills
2 Rnds
Run 100Mtrs
5 Burpees
5 Pistols Each Leg
10 Double Unders



7 Min AMRAP
30 Double Unders
7 SDLHP 50kg(35kg)
2 Mins Rest Then
7 Min AMRAP
7 KBS 24kg(16kg)
7 Pullups

WED WOD 6/4/2011

Warm Up Drills
3 Mins D/U
Then 2Rnds
5 Pullups
10 Pushups
15 Squats

Burgner Drill 2Rnds (PVC)


21,15,9 Reps For time

OHS 50kg(35kg)
Toes to Bar


For all you guys and girls out there who are competing in the open or have just done the WOD,s here is a link to an interesting post from Freddy Camacho of CrossFit One World.
This is in regards to the scores being posted and verified ( By Affiliates) on the Games leader board. Scroll down to the post from 3/4/2011 title "Superhuman" with a picture of superman. You decide.

TUES WOD 5/4/2011

Warm Up Drills
Foam Roll Quads& ITB,s
10 Inch Worms
20 Groiners
Shoulder Dislocates (PVC)
Burgner Drill 2Rnds(PVC)


For Time
Run 800 Mtrs
30 Burpees
30Thruster 42.5kg(30kg)
30 Pull ups
30 KBS 24kg(16kg)
Run 800 Mtrs

MON WOD 4/4/2011

Warm up drills
3 Mins D/U
9 Fundimentals
7 of each(PVC)


Deadlift 5,5,5,5,5

The aim is to hold a stable mid line while preforming each and every rep of every set. Re-griping the bar at the bottom will be considered a failed lift as will resting the bar on the ground.

Leave your egos at the door. We train to become stronger not to chase a number.

SUN REST DAY

SAT WOD GAMES OPEN 11.2