WOD – Friday 24 May 2013
STRENGTH
20 Reps of Backsquat
(based on subtracting 45kgs from your 5RM on Monday. If you did not come on Monday, your friendly Coach will sort a weight put for you)
METCON
21-15-9
Pull-ups
Wall Balls
WOD – Thursday 23 May 2013
STRENGTH
2RM Squat Clean
METCON
3mins of max Double Unders
then
21-15-9
Kettlebell Swings 32/24
Burpees
INTRODUCING OUR NEW COACH – ADRI
Some of you have met Adri already. She is our newest addition to the GEO Coaching crew. Adri is young but has been personal training for quite some time now and has built up a wealth of knowledge and experience which she is keen to share with you all. She might be small but don’t let that fool you. She will be delivering some hardcore WODs to you all so listen up, lest you want some burpee penalties. Adris was actually one of GEO’s first members when we first opened, but due to changes in circumstances she left us a for a little while. She has represented GEO at a few CrossFit competitions and has always exhibited a pit-bull attitude to getting it done.
Adri’s training experience is numerous and varied (much like CrossFit). In addition to being a trainer at Fernwood, Adri has also worked in small PT studios, boot camps, one-on-one scenarios and also in a “Biggest Loser” style live in fitness camp. Adri will be looking after the Monday and Friday AM sessions.
Please make Adri feel welcome. Introduce yourself and if you need any advice or help, don’t be afraid to ask her.
Adri – welcome to Team GEO.
-AB
WOD – Wednesday 22 May 2013
Steph working her Overhead Squat
STRENGTH
1RM Weighted Ring Dips
(scaled to bodyweight ring dips or weighted dips off the squat rack)
METCON
10min AMRAP
8 Over the Box Jumps 24/20″
8 Push-ups (with feet on top of the box, hands on floor)
WOD – Tuesday 21 May 2013
Nick approaching the finish line of his 11km Ocean Swim from Bondi to Watsons Bay
STRENGTH
5RM Hang Power Snatch
METCON
15 min AMRAP
400m run
7 Pull-ups (Scaled to 7 Ring Rows)
