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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

 

CHOOSE YOUR OWN ADVENTURE DAY TODAY

WORKOUT OF THE DAY

STRENGTH

4 sets of:

Max reps Barbell Hip Thrust @50% of your 1RM Back Squat

10 Single Leg Double KB Romanian Deadlifts (each leg)

CHOOSE YOUR OWN ADVENTURE

Functional Bodybuilding

3 sets of:

10 Front Rack Bulgarian Split Squats (each leg)

3 sets of:

10 Self Supported Dumbbell Row (each arm)

3 sets of:

15 Cuban Press

ZUU

800m Run

-then-

3 rounds of:

15 Frogs

10 Mustangs

5 Half Hindus

-then-

400m Run

MOBILITY

5 min Deep Squat

-then-

3 rounds of:

30 sec Supinated Hang

30 sec Wall Pigeon (each leg)

-then-

3 min Wall V-Sit

 

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

 

 

 

 

FALSE GRIP CONDITIONING AND SQUATS

WORKOUT OF THE DAY

SKILL

A. 3 sets of:

5 Ring Traces from seated position

B. 3 sets for quality of:

5-8 Ring Rows or Ring Pull-ups using the False Grip

15-30 sec Bottom of Dip Support Hold

5-8 Ring Dips

STRENGTH

6 sets of:

3 Back Squats @80% of your CRossFit Total Squat last week

CONDITIONING

1 min AMRAP of:

Dumbbell Thrusters left arm and then right arm

Rest 1 min

1 min AMRAP of:

Devils Press 10/5kg

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