Thursday 20 June
Congrats to Rohini, getting stronger and graduating from the technique bar to the black bar!
Strength:
Weighted pull up 4 x 3 rep
W.O.D.
- Push press (45/30)
- Sit up
- Ring dip
10 to 1 reps
Wednesday 19 June
Strength:
Deadlift 4 x 5 rep
W.O.D.
- Row 750
- 30 Overhead squat (50/35)
- 12 Muscle up
Tuesday 18 June
Gymnastics:
- Handstands
- Planche
- L sit
- Ring holds
W.O.D.
Snatch
- 3 reps on the minute
- 70-80% 1rm
- 10 minutes
Monday 17 June
PB Thruster for Sara on Saturday 50kg for 2 reps.
Strength:
Back squat 5 x 5 rep
W.O.D.
- 8 Box jump (70/60)
- 5 Handstand push up
- 5 Chest to bar pull up
6 rounds
Saturday 15 June
Strength:
Thruster 4 x 3 rep
W.O.D.
‘Tabata’
- Push press (40/25)
- Kettle bell swing (24/16)
- Burpee
Tabata is 8 rounds of 20 sec work/10 sec rest for each exercise.
Score for each exercise is lowest reps completed for any set, across all 8 sets.
Rest 1 minute between exercises.
Friday 14 June
Victor’s 20 consecutive handstand push ups this week gets him onto our handstand push up leaderboard. He’s 12 years old and a member of our CrossFit Kids classes. His next goal might be to beat Josh’s record of 31…
W.O.D.
‘Angie’
- 100 Pull up
- 100 Push up
- 100 Sit up
- 100 Squat
Complete all reps of each exercise before moving on to the next one. If required, you may scale the workout by partitioning exercises and/or decreasing total reps.
Compare to: 07/09/2012
Thursday 13 June
Alice would like to remind everyone to be careful when putting their barbell away.
Strength:
Shoulder press 4 x 3 rep
W.O.D.
- Run 400
- 15 Toe to bar
- 10 Handstand push up
3 rounds
Wednesday 12 June
Louis completed his level 3 band at CrossFit Kids today with 5 double unders. Also for the achievement he scored himself a pair of Reebok Nanos from his mum Leanne…I think he improved a little quicker than expected…What might be the incentives for levels 4 and 5??
Strength:
Deadlift 4 x 5 rep
W.O.D.
- 2 Turkish get up each arm (20/15)
- 8 Renegade row
8 minutes, as many rounds as possible
Tuesday 11 June
Lots of great squats yesterday. Our second cycle of strength started this week and good increases all round. Looking forward to more of the same in the next couple of weeks.
Gymnastics:
- L-sit
- Planche
- Hollow rocks
- Handstands
W.O.D.
Clean & Jerk
- 3 reps on the minute
- 70-80% 1rm
- 10 minutes
Monday 10 June
Strength:
Back squat 5 x 5 rep
W.O.D.
- Row 1000
- 100 Double under
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