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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

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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

TECHNIQUE TUESDAY

 

9AM SATURDAY WORKSHOPS WILL FOCUS ON SPECIFIC TECHNIQUES AND MOVEMENTS EACH WEEK SO THAT YOU CAN SPEND SOME QUALITY TIME ON MAKING THE TWEAKS YOU NEED TO IMPROVE.

THIS SATURDAY WE WILL SPEND SOME MORE TIME WORKING ON THE JERK.

WORKOUT OF THE DAY

SKILL

Lets run over some HSPU technique

CONDITIONING

10 minute AMRAP

5 HSPU/Pike HSPU/3 Wall Climbs

15 Wallballs

50m Shuttle runs (can be performed outside between cones)

 

SEE OUT THE YEAR WITH A BANG FROM BUN!

 

It’s the last day of 2018!  Whilst everyone else is sleeping in and taking it easy, you have the opportunity to come into GEO and really finish the year off with a BANG!

Bunnings has put together a pretty cool workout for you guys to get your teeth into.  We are only running a 9.30am session so come on in, get your sweat on, throw around some high fives and fist bumps, and make it a memorable end to the year.

Have a good one people!  Have fun and stay safe!

(And don’t forget, we are closed tomorrow.  GEO’s normal timetable will resume on the 2nd, with the only change being Saturday – 8am class and 9am Oly Lifting workshop)

– AB

WORKOUT OF THE DAY

CONDITIONING

31 Hang Power Cleans 40/30kg

31 Jumping Squats

31 V-ups

31 Pull-ups/Ring Rows

31 Front Squats 40/30kg

31 Kettlebell Swings 24/16kg

31 Toes to Bar/Toes to Rings

31 Burpees

31 Wallballs

31 cal Row

31 Weighted Sit-ups 10/5kg

31 Shoulder to Overhead 40/30kg

***18 cal Assault Bike must be performed at any time during the workout to close out 2018

 

SPRING CLEAN!

WORKOUT OF THE DAY

TECHNIQUE

Power clean technique

Squat clean technique

Differences between the two of them

CONDITIONING

*20 minute cap

5 rounds for time of:

400m Run

10 TnG Power Cleans at 60% of your best 1RM Power Clean

15 Push-Ups

 

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