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NEED TO WORK ON YOUR PULL-UPS?

It’s good to turn your world upside down sometimes – it gives you a new perspective

WORKOUT OF THE DAY

GYMNASTICS

Spend 10-15 minutes on either;

Kipping Pull-ups

Butterfly Pull-ups

 

If you are happy with your kipping technique then do some weighted work:

5×6 Building weight in strict Pull-ups

OR

5×3 Strict Chest to Bars

CONDITIONING

Classic – 20 minute timecap

21-15-9

Deadlifts 100/70kg

Box jumps 24/20

Wallballs

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LAST CALL FOR FRIDAY NIGHT LIGHTS AT GEO

This Friday is “Friday Night Lights” at GEO. It kicks off at 6.30pm.  If you are going to be a little late, that’s cool.

If you have been radio silent this last month or have gone tools down on technology; or you have switched off when the Coaches have been spruiking Friday Night Lights; or you have not seen the big notice about it directly under the TV’s where you sign in, check the WOD and record your scores; then this is the very last call (sort of like John Farnham’s last concert) for your involvement in Friday Night Lights. I mean it this time.

If you would like to come to Friday Night Lights then RSVP AB ASAP (that’s a lot of acronyms) and pay your $30 into the GEO account.  Teams will be finalised by midday today, and food and drinks will be organised.

Don’t miss out.  It’s going to be a top night!  Where else can you do a few WODs, get on the cans and eat some really good pulled pork for with some very cool people all for $30??????

WORKOUT OF THE DAY

STRENGTH

6 sets of:

3 Front Squat + 1 Jerk

*building weight

CONDITIONING

3 rounds for time of:

20 cal Row

10 Squat Cleans 50/35kg

 

ANNIE

Hard work and commitment allows you to reach your goals.

WORKOUT OF THE DAY

STRENGTH

Pressing work

5 sets of:

4 Bench Press (building weight)

20 sec Handstand Hold

CONDITIONING

“ANNIE”

50-40-30-20-10

Double Unders

Sit-ups

WORKING SOME GYMNASTICS SKILLS TODAY

WORKOUT OF THE DAY

“Bunditioning”

4 rounds

20 Wallballs

200m Run

20 Hang Cleans 40/30kg

GYMNASTICS

16 minute EMOM

1 – 5 HSPU or 20 sec Handstand Hold

2 – 10-20 sec L-Sit Hold

3 – 10 Toes to Bar

4 – 10 Pistol Squats, Squats to bench

 

 

TRY NEW THINGS………EXPLORE

Through your training you learn and develop so many new skills – skills that can be transferred to activities outside of the gym.  Why not try something new like a sport or hobby you have always wanted to do.  Go on an adventure and put your fitness to the test.  It doesn’t matter if you are not good at it right from the start.  Take the CrossFit approach – learn, practice, get advice, and keep trying.

Go and explore the world.

Get out there and try something new. Use the fitness and skills that you learn at the gym to support the sports, hobbies and adventures that you want to do outside the gym.

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Deadlift @ 80% of your 1RM

CONDITIONING

21-15-9-15-21

Box Jumps

Snatches 30/20kg

Push-ups

***Every 2 minutes you must perform 10 Wallballs

***20 min timecap

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