Blog Archives
SATURDAY SWEAT SESSION
On Monday 28 January we will only be running a single 9.30am session, but it is going to be an epic single session!!!! We have programmed a mega team workout for you to get your teeth into and it will be comprised of simple movements (i.e. nothing too technical or complicated) so if you want to bring a family member or friend along to see what this crazy CrossFit stuff is all about, this may be the perfect opportunity. We will be discounting our regular drop-in rate from $30 to $10 for visitors just for this day so there’s really no excuse for your family member/friend to not come along and jump in.
WORKOUT OF THE DAY
STRENGTH
Deadlifts
3 x 3 at 85% of your 1RM
Everytime a set is done 50m Sled drag 60/40kg to RX
CONDITIONING
Sprints
5 rounds with a 1:1 work/rest ratio
10 Wallballs
10 cal Assault Bike
10 Russian Kettlebell Swings 24/16kg
NEED TO WORK ON YOUR GYMNASTICS? COME IN TODAY.
WORKOUT OF THE DAY
SKILL
Gymnastics Quality
Do not rush through this. Focus on tight positions and control through your upper back.
3 sets of:
10 Kipping Swings
5 Kipping Leg Raises
3 Toes to Bar
***1 minute rest
OR
3 sets of:
10 Kipping Swings
5 Kipping Back Raise to Hips to Bar
3 Bar Muscle Ups
***1 minute rest
CONDITIONING
3 rounds for time of:
10 Burpee Box Jump Overs 24/20 inches
30 Double Unders
15 Dumbbell Shoulder to Overhead
30 Double Unders
20 SIt-Ups
***18 minute time cap
LIAM’S CHOOSE YOUR OWN ADVENTURE SESH
Today’s workout is brought to you by the Errol Flynn
WORKOUT OF THE DAY
STRENGTH
Structural balance (lower body)
A. Single Leg Step Ups (front rack)
3×12 (6each leg)
B. Single Leg RDL’s
3×12 (6 each leg)
C. Superset 3 sets of:
20 Cossack Squats
30s balance on each leg with eyes closed
CHOOSE YOUR OWN ADVENTURE – MOBILITY OR CONDITIONING
Optional mobility:
Accumulate 1 minute Dead Hang
Accumulate 2 minutes in bottom of Squat
Couch stretch 2 minutes each leg
Wall squat with breathing
Wall straddle
Optional workout:
3 sets of:
3 minute AMRAP:
10 Jumping Lunges
5 Burpees
Rest 1 minute
TODAY’S WOD BROUGHT TO YOU BY REACE
Today’s WOD is proudly brought to you by Reace, makers of fine gentlemen’s hair gel.
WORKOUT OF THE DAY
STRENGTH
A. Power Cleans
3 x 3 @ 80%
– no TNG
B. Bench Press
3 x 6
CONDITIONING
For time:
1000m Row
10 S2OH 40/30kg
50 Double Under’s
10 S2OH
1000m Row
A LONG CHIPPER TO GET YOUR TEETH INTO
TODAY’S 9AM WORKSHOP WILL FOCUS ON THE JERK. Come in and spend an hour with Reace and let him help you improve your Jerk technique.
WORKOUT OF THE DAY
CONDITIONING
A. For time:
1.2km Run
30 Hang Squat Cleans 30/20kg
10 Toes to Bar
30 Shoulder to Overhead 40/30kg
10 Toes to Bar
30 Deadlifts 50/40kg
10 Toes to Bar
1.2km Run
**35 minute cap
B. Let’s work on those Abs
3 rounds of:
60 Bicycle Kicks
1 minute Plank
30 Toe Touches
1 minute rest
