Blog Archives

REGULAR SESSIONS TODAY

WORKOUT OF THE DAY

STRENGTH

4 sets of:

5 Banded Deadlift from the floor (50-60% of 1RM, using a purple or green band)

5 Lateral Step-ups

CONDITIONING

Kettlebell Flow

4 mins on the left arm then 4 mins on the right arm for max reps

8 Kettlebell Cleans

8 Front Squats

8 Push Presses

8 Thrusters

Rest 3 mins

2 mins of max Double Unders

Rest 1 min

1 min max Burpees

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SOME OVERHEAD WORK AND A PARTNER WOD

Tane pushing hard for a PR on his Strict Press

WORKOUT OF THE DAY

STRENGTH

5 sets of:

2 Push Press + 2 Split Jerks

CONDITIONING

Mid-range conditioning in pairs (breaking up reps as you see fit)

15 minute AMRAP

30 Calorie Row

30 Back Squats 50/35kg

30 Pull-ups

 

LAYING DOWN FOUNDATIONS

WORKOUT OF THE DAY

CONDITIONING

A. Gymnicstix Conditioning

12 minute EMOM

1 – 10 Kipping Swings/5 High Backswings

2 – 7 Strict dips/7 Kipping Ring dips/5 Slow dips (eccentric)

3 – 15-25 second L-sit

B. 5 rounds for time of:

5 Thrusters 50/30kg

10 Slamballs

STRENGTH

Upper body accessory

Super-set 4 rounds of:

7 Seated Strict Press

7 Single Arm Bench Press

 

LET’S LIFT!!!!

 

Our Young Guns are finally lifting. After weeks of working on body weight movements and proving their proficiency, our youngest members have now moved to the Barbell. Registration for Term 2 is now open. Email Adam at info@crossfitgeo.com.au for more details.

Thank God it’s Friday!  Now let’s lift some heavy stuff!!!!!

WORKOUT OF THE DAY

STRENGTH

Front squat test

1RM over 20 minutes

CONDITIONING

3 rounds for time of:

20 Burpees

20 Dumbbell Snatches 25/15kg

40 Double Unders

 

NEWS AND EVENTS

Saturday Workshop

Tomorrow’s Workshop will focus again on all things Handstands.  If Handstands are something you need to work on, then don’t miss out in this. The fun kicks off at 9am.

Blue Mountains Hike 6 & 7 April

Don’t forget we are going bush next week with an overnight hike from Katoomba to Mount Solitary, and back the next day.  Let AB know if you are keen?  A few people are just doing a day trip only, walking from Katoomba to the Ruined Castle and returning by the afternoon.

Friday Night Lights 12 April

We are kicking off our first Friday Night Lights for the year.  We’ll be creating teams of mixed levels and then going head to head in a fun couple of hours of WODs and challenges.

First Aid Sunday 14 April

9am to about 2pm.  All are welcome to participate in this certified First Aid Course.  Cost is $110.

TIME TO GET STRONG AGAIN

WORKOUT OF THE DAY

STRENGTH

A. 3RM Deadlift test,

followed by a drop set:

3 x 5 (-25% of what you pulled)

B. Strict Press

1RM test

followed by:

3 x 8 DB strict press

CONDITIONING

Tabata this:

Rowing

Push-ups

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