Blog Archives
KICKING OFF THE WEEK……
Annaliese and Suzannah
*****REGIONALS SPECIAL*****
GEO is opening it’s doors to any visiting CrossFitters who need a place to train while they are up here competing or watching the Regionals. Cost for a drop-in session will be $10 cash with all proceeds going to our fundraising organisation “Friends of the World Foundation”. Message Adam on 0488588252 if you would like to come along or message through our Facebook Page.
WORKOUT OF THE DAY
METCON
A. Get to a heavy Power Clean and Jerk, then perform the EMOM
16 minute EMOM:
- 1 Heavy Power Clean + Jerk
- 10 Toes to Bar
- 30 Double Unders
- 15 Airsquats
B. 20/30 Cal AB sprint
OVERHEAD WORK TODAY
I was privileged to watch the evening crew have a crack at yesterday’s Masters League workout 18.2. There were some really gutsy performances all-round with a few people stepping up their game and getting out of their comfort zone to go a little heavier than normal and also give the Toes to Bar a go. In particular, Mark Burchall did the Hero RX version with 60 kg Power Cleans and Toes to Bar, and Julie Uren worked hard to get her 32.5kg Clean Complex with pretty good form!
Well done to everyone who came in and gave it a go!
– AB
WORKOUT OF THE DAY
STRENGTH
A. Overhead Squat work
5 sets of:
4 Overhead Squats
***2 seconds down, 1 up, focus on positional strength
B. 5 sets of:
1 Snatch pull + 1 Hover snatch
***Build weight, do one pull then bring the bar down to below knee and snatch. Focus is on building tension top-down
METCON
21-15-9
Burpees
Thrusters 40/30kg
***10 minute cap, with remaining time max thrusters
PARTY PUMP BEFORE CONDITIONING
Carolyn getting some airtime
WORKOUT OF THE DAY
STRENGTH
A. Bench press 4×7 Light work
B. Pendlay Row Keep strict 4×6 Each arm
METCON
Partner WOD
3 rounds for time:
60m Bear crawl, 1 person must hold a static bear position while other moves
200m Run with wallballs together
60 Wallballs, partner must hold the bottom of the squat while other works
60 wallball deadlifts, one person must hold a deadhang
HUMP DAY
Yesterday we kicked off term 2 of our GEO Young Guns program with our youngest ones (8-10 years old) hitting some Back squats, Running, Step ups, Wall climbs and Burpees.
WORKOUT OF THE DAY
STRENGTH
A. Overhead Complex
5 sets of:
3 Snatch Grip Push Press + 3 Overhead Squats
***Light work
B. 5 sets of:
3 Power Snatch
***Build up the weight
METCON
For time:
100 Double Unders
50 Air squats
25 Wallballs
12 Handstand Push-ups
6 Bar Muscle Ups/Chest 2 Bars/Pull-ups
3 Dumbbell Man Makers 20/15kg
PARTNER UP AND TEST YOURSELF
Have you though about getting your daughter into CrossFit?
CrossFit GEO’s Young Guns 10 week program kicks off again on Tuesday 1 May. We have limited spots left in our classes. Cost is $175. Call Adam on 0488 588 252 for more details or email info@crossfitgeo.com.au
WORKOUT OF THE DAY
METCON
A. “Workout Friends”
5 rounds of:
10 Over Partner Burpees
20 Atomic Sit-ups
30 Plate to Overhead
B. 2000m Row for time
***Swap every 100m
C. “Grip Gauntlet”
2 rounds for time of:
1 min Deadhang together
40 Pull-ups
30 Hang Dumbbell Cleans
20m Farmers Carry 32/24kg
