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SATURDAY DOUBLE HEADER

BEST OF LUCK TO SARAH COALL, MEL JENKINS, MARK BURCHALL AND MARK UREN WHO ARE ALL COMPETING IN THE MASTERS HQ SEMIS TODAY AT CROSSFIT NORWEST, ANNANGROVE.  COME OUT AND CHEER THEM ON IF YOU HAVE TIME.  AND LETS ALSO HOPE THAT CAROLYN AND PETE’S EFFORTS ALSO STAND UP TO THE ACTION TODAY – THEY DID THE WORKOUTS LAST WEEK AND SENT THEM THROUGH AS A VIDEO SUBMISSION AS THEY ARE ON HOLIDAYS.

WORKOUT OF THE DAY (8am class)

CONDITIONING

2 rounds for time of:

50 Kettlebell Swings

40 cal Row

30 Shoulder to Overhead 60/40kg

20 Power Cleans

10 Front Squats

***22 min timecap

9am WORKSHOP SESH

Team workouts

A. In teams of 3, 3 rounds of:

45 cal Bike

45 Burpees over your Partners

45 Wallballs

B. In teams of 3, 10 min AMRAP of:

30 Burpee Box Jumps

60 Devils Press 15/10kg

90 Anchored Sit-ups

 

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MASTERS HQ SEMIS ON TOMORROW AT ANNANGROVE

Tomorrow 4 of our Ol’ Dogs will be venturing out to CrossFit Norwest to throwdown in the Masters HQ semi finals.  Sarah, Mel, Mark Burchall and Mark Uren will be going head to head with the fittest masters in the State and working their butts off to try and get a spot to the World Masters Games.  If you are free for an hour or more, come out for a drive and support these guys.  It is going to be an epic contest!

CrossFit Norwest is located at 6/233 Annangrove Rd, Annangrove.  Oh yeah, wear your GEO colours too.

WORKOUT OF THE DAY

STRENGTH

A. 5 sets of:

2 Muscle Snatch + 2 Hang Power Snatch

B. 4 sets of:

3 Behind the Neck Snatch Grip Press

3 Upright Rows

CONDITIONING

16 min EMOM

  1. 20 Deadlifts 60/45kg
  2. 12 Box Jump Overs
  3. 12 Pull-ups/Ring Rows
  4. 20 Walking Lunges

 

BUILDING UPON THE ROWING FROM LAST WEEK

This week we are going to build upon the Rowing Intervals we did last week.  Again, make a note of your pacing and try to get accustomed to what is an easy, moderate and fast pace for you based off the readings on the monitor.  If you missed the Rowing last week, it’s all good, you can still jump in today and establish some body awareness with regards to rowing.

WORKOUT OF THE DAY

CONDITIONING

Rowing Intervals

3 x 500m Rows at a moderate pace

1 x 300m Row at a hard pace

STRENGTH

Strict Press Ladder

Build to a heavy set of 3

-then-

perform 6 sets, reducing the weight as you see fit

-then-

max reps on an empty bar

CONDITIONING

For time:

50m Pinch Carry 15/10kg

25 Front Rack Squats 16/8kg KB’s

50m Front Rack Carry 16/8kg KB’s

25 Burpees

 

 

 

 

LIFTING IS FUN!

Guess what exercise these guys just finished?

MASTERS HQ COMPETITION THIS SATURDAY

For those who are free on Saturday, head out and watch 4 of GEO’s ol’ dogs competing in the semi finals of the Masters HQ competition at CrossFit Norwest (at Annangrove).  Mark Uren, Mel Jenkins, Sarah Coall and Mark Burchall will be representing CrossFit GEO and the Ol’ Dogs as they compete for a spot in the World Functional Fitness Games later in the year.

WORKOUT OF THE DAY

STRENGTH

A. Spend some time working on your Clean and Jerk technique an the build up to a heavy Clean + 2 Jerks

B. Add 20kg to what you just lifted and perform 3 sets of:

5 “touch and go” Clean Deadlifts

C. 4 sets of:

8 Good Mornings

CONDITIONING

For those who have the time and the desire, perform:

3 x 400m Runs with a 1:1 Work/Rest ratio

DOUBLE SESSION SATURDAY

WORKOUT OF THE DAY

STRENGTH
Circuit
4 rounds, not for time, of:
8 Glute Bridge DB Bench Press
8 Seated Good Mornings
15m Seated Sled Pull (HEAVY)
CONDITIONING
200m Farmers Carry with DBs or KBs
40 Pull-ups
40 Deadlifts 70/40kg
40 Ab mat Sit-ups
40 Double Unders
400m Run

9AM WORKSHOP – TEAM WODS

A. In teams of 3-4, take 10 mins to perform:
400m Run as a team
-then in remaining time-
Each person lift a Max Power Snatch
B. In teams of 3-4, perform 15 min AMRAP of:
40 Lateral Over the Bar Burpees
40 Hang Squats Cleans 60/35kg
40 Wallballs
40 Chest to Bar/Pull-ups/Ring Rows
C. In teams of 3-4, take 10 mins to perform:
400m Run as a team
-then in remaining time-
Each person left a Max Power Clean
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