Thursday, October 30, 2014

CrossFit Regional Games 11.4

Hi all,

Today at 6pm, Piper will be coming down to race us. If you missed out yesterday, here is your chance to try and beat her! Thank you for the contributions to date. We appreciate whatever you can put in to help her to get to Tasmania for the National 800m competition.






Today's workout

CrossFit Regional Games 11.4

PHOENIX

For time:

100 Pull-ups
100 KB Swings (24/16kgs)
100 Dubs
100 Overhead Squats (40/30kgs)

*TIGER

For time: 5 rounds

10 Pull-ups (assisted) or Ring rows
20 Kettlebell Swings
30 Front Squats (20kgs)
40 Skips
50 Sit-ups

Wednesday, October 29, 2014

Take the Plunge




Hi all,

REMINDER - WE ARE CLOSED THIS FRIDAY AND SATURDAY

Today's sessions

6am Session - Today at 6am we are racing 12 year old Piper over the distance of 800m! Meet at the box and be sure to bring your racing shoes. She's super fast. If you miss out today, or you lose -  no worries - she'll be back on Thursday evening at 6pm.

6pm Session - Today's 6pm session is dedicated to Mobility with Ravi.


Today's workout

1) 800m run; depending on conditions 5am and 7pm classes may do 1km time trial on the ERG.

2) "Take the Plunge"

AMRAP 12

10 Overhead Plate Lunges (20/10kgs)
5 Burpees onto Plate
50m sprint

3) back squat 6x1 @ 80%.















Tuesday, October 28, 2014

Open Games 12.3


Hi all,

REMINDER - WE ARE CLOSED THIS FRIDAY AND SATURDAY

A great way to test our conditioning is through benchmark workouts. I particularly like to test against previous Open Games workouts because they are simple. I am cognizant  of the fact that when I am redoing a benchmark workout, I am self-judging - which leaves me open to a raft of potential personal mistakes - including miscounting, short-range movements, work ethic etc. So I always take my self-judged results with a grain of salt, knowing that I am going to be slightly worse than the greatness that my big head thinks I am!"(ie rich froning less two reps).


Today's workout:

1) Open Games 12.3

PHOENIX

AMRAP 18

15 Box Jumps
12 Push Press (52kgs/35kgs)
9 Toes-to-bar

TIGER

AMRAP 18
15 Box Step ups
12 Push Press (Pick Load)
9 Knee raisers

2) Work up to a heavy set of 3 touch n go - deadlifts.