WED 1/1/2014 HAPPY NEW YEAR CLOSED

It has begun.................................

TUES WOD 31/12/2013 8:30 AM ONLY TODAY !

A)
15 Mins Work Up to a Heavy  3 Position Snatch 
Floor Knee Hip

B)
Teams Of 2
Run 800Mtrs
150 KBS 24kg(16kg)
150 Wall Ball 10kg(16kg)
Run 800 Mtrs


The Kettle Bell and the Wall Ball must be carried along for the run.

MON WOD 30/12/2013

A)
Back Squats 5,5,5,5,5

B)
For Time
9,7,5 Reps Of
Muscle Ups/Chest To Bar Pullup
Power Clean & Push Jerk  70kg(50kg)

SUN REST DAY 29/12/2013

SAT WOD 28/12/2013

A)
Snatch, 20 Mins Heavy Single

B)
12 Min AMRAP
5 Push Press 
10 KBS 24kg(16kg)
15 Double Unders


How would you like to be this guys Dentist?

FRI WOD 27/12/2013

A)
Weighted Ring Dip 5,5,5,5,5

B)
"Satan's Whiskers"
3RFT
10 C2 Bar Pullups
10 Front Squats 75kg(50kg)
10 Burpees

10 MIN  CAP!

C)
50 Hollow Rocks

THURS 26/12/2013 CLOSED

WED 25/12/2013 CLOSED

TUES WOD 24/12/2013

A)
Back Squats 3,3,3,3,3

B)
5x ME Kipping Pullups

C)
Core Work

 

MON WOD 23/12/2013

A)
Hang Clean & Split Jerk (2+2)

B)
3 RFT
15 Burpees 
10 Hang Power Cleans 60kg(40kg)
21 Wall Ball 10kg(6kg)

SUN REST DAY 22/12/2013

SAT WOD 21/12/2013

A)
In 15 Mins Work Up to a Heavy.

Push Press, Push Jerk, Split Jerk (1+1+1)

B)
3 Rnds For Time
Run 400 Mtrs 
12 Front Squats
 60kg (40kg)
50 Double Unders
12 Ring Dips

HOLIDAY HOURS

Mon     23rd   8:30am 4:30pm
Tues     24th   8:30am 4:30pm
Wed     25th   CLOSED
Thurs   26th   CLOSED
Fri        27th   8:30am 4:30pm
Sat       28th   8.30am
Sun      29th   Closed 
Mon    30th   8:30am 4:30pm
Tues    31st   8:30am 
Wed    1st     CLOSED
Thurs  2nd   8:30am 4:30pm
Fri      3rd    8:30am 4:30pm
Sat      4th    8:30am

FRI WOD 20/12/2013

A)
Back Squats 5,5,5,5,5

B)
12 Min AMRAP
5 Push Press 50kg(35kg)
10 Toes To Bar
15 Box Jumps

THURS WOD 19/12/2013

A)
Clean Pull 3x3 Use 110-120% of you Best Clean

Or Work Up to a Heavy 3 In 15 Minutes 


B)
5 RFT
Run 400mtrs
20 KBS 24kg(16kg)

WED WOD 18/12/2013

A)
Cluster 3,3,3,3,3

B)
"Chipper"
10 Clusters 60kg(40kg)
60 Burpees
40 Pull Ups  
20 HSPU

TUES WOD 17/12/2013

A)
Snatch @ Hip 2,2,2,2,2,2,2

B)
For Time
35,25,15
Hang Power Snatch 30kg(20kg)
Wall Ball 10kg(6kg)

MON WOD 16/12/2013

A)
30 Muscle, Ups in the least amount of sets as possible.

B)
5 RFT
15 KBS
15 Burpees
15 Double Unders

SUN REST DAY 15/12/2013

SAT WOD 14/11/2013

A)
 Back Squats 2,2,2,2,2,2,2

B)
"Grace meets Annie"

30 Power Clean And Push Jerk 60kg(40kg)

No rest Then

50,40,30,20,10

Double Unders
Sit Ups 

FRI WOD 13/12/2013

A)
15 Mins, Find a Heavy Hang Clean & Jerk (2+2)

B)
12 Min AMRAP
10 KB OH Lunge (5 per Side)
10 Push Ups
30 Double Unders 

THURS WOD 12/12/2013

A)
Split Jerk  3,3,3,3,3,3


B)
For Time
21 Pull Ups
Run 400 Mtrs
21 OHS 42.5kg(30kg)
Run 400 Mtrs
21 H P C 42.5kg(30kg)
Run 400 Mtrs
21 Push Press 42.5kg(30kg)
Run 400 Mtrs
21 Pull Ups 

WED WOD 11/12/2012

A)
15 Mins Work Up  to a Heavy Single Snatch or Power Snatch


B)
21,15, 9
Deadlifts 100kg(70kg)
Box Jumps 24"18"
Ring Dips

TUES WOD 10/12/2013

A)
15 Mins Work Up To a Heavy, Single Power Clean 

B)
18  Min AMRAP 
5 Power Clean  60kg(40kg)
10 TTB
15 Wall Ball 10kg(6kg)

MON WOD 9/12/2013

Christmas BBQ, This coming Saturday we will be having our Christmas BBQ at Stumers Creek 12:30 onwards. Just go right to the end car park. We will be on the Grass in the park. Bring something to put on the BBQ Salad Drinks etc. Its a great place to have a swim have something to eat and just hang out.  

A)
Back Squats 5,3,2,2,1,1,1,1

B)
"Helen"
3 RFT
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups

SUN REST DAY 8/12/2013

Why I haven’t taught you to kip      Article Curtsey of CrossFit 21   

 

 

 

SAT WOD 7/12/2013

"The Chief"

5 Rounds

Max Reps  In 3 Mins
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Min

 

 

Training CrossFit vs. CrossFit as a Sport , A good read from Chris Spealler

FRI WOD 6/12/2013

A)
Hang Snatch Work Up To a Heavy 3 RM 15 Mins

B)
10-1
1-10
HSPU
Pull Ups


Good Bye Pete. It was a pleasure to have you train with, us one of the nicest guys you'll meet. Good Luck and Best wishes for your new life in WA. I hope you continue to keep training and getting stronger as have come such a long way. You will be missed by everyone you trained with.

THURS WOD 5/12/2013

A)
Clean & Jerk 2,2,2,2,2,2,2

B)
10 Mins
Odd  Min Grounds To Overhead
Even Min Front Squats 
60kg(40kg)

Are you a good Team Mate?      Courtesy of Catalyst Athletics

WED WOD 4/12/2013

A)
15 Mins, Work Up to a Heavy
Push Press Push Jerk Split Jerk

B)
3 RFT
15 Burpees
15 Push Press 50kg(35kg)

TUES WOD 3/12/2013

A)
15 Mins Work Up to a Heavy Single Snatch

B)
"Schlitz"
4 RFT
400m Run
4 Muscle ups
40 Double Unders