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 – THEYContinue reading “SATURDAY DOUBLE HEADER”

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,Continue reading “BUILDING UPON THE ROWING FROM LAST WEEK”

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 lastContinue reading “FALSE GRIP CONDITIONING AND SQUATS”

MOBILITY OR ZUU

UPCOMING EVENTS AT GEO Saturday 1 June – 9am session will be “Team WODs” Friday 14 June – FRIDAY NIGHT LIGHTS from 6pm Saturday 29 June – Masters League Invitational Saturday 13 July – GEO mid-year party   WORKOUT OF THE DAY CONDITIONING 3 sets of: 800m Run or 1000m Row 1 min rest betweenContinue reading “MOBILITY OR ZUU”

CLASSES AS PER NORMAL TODAY

WE ARE BACK TO NORMAL CLASSES TODAY!  WORKOUT OF THE DAY STRENGTH/SKILL A. Gymnastic reps 12 minute EMOM 1) 10 Kipping swings or 8 Ring swings/5 Pull-ups/3 Chest to bars/2 bar or Ring MU 2) 4 Wallclimbs 3) 5 Strict Pull-ups or 8 Ring rows/3 Strict chest to bars 4) 5-10 “Gymnastics Push-ups” B. EvolutionContinue reading “CLASSES AS PER NORMAL TODAY”