Wednesday, 24 January 2018

Slap Happy



CONDITIONING – “Slap Happy”

AMRAP 5:
Buy In: 100 Double Unders*
12 Front Squats (43/30)**
4 Burpee Box Jump Overs (24/20)***

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders*
8 Front Squats (52/36)**
4 Burpee Box Jump Overs (24/20)***

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders*
4 Front Squats (61/43)**
4 Burpee Box Jump Overs (24/20)***

Scaling options:
* Singles (3x)
** Pick lighter weight
***Step Ups

Box Bulletin Board:

1) The Box Nutrition Seminar is on Wednesday 31 January from 7:00 - 8:30pm. It will commence with a talk by Tamara Madden from Mad on Nutrition, and will cover the importance of good nutrition and how it impacts our performance. The evening will conclude with a 30 minute Yoga session with Amanda Roemer from Lululemon Warringah Mall. We have a number of sponsors onboard including Thr1ve and True Protein who will be making some special goodies available on the night. Places are limited to 30 so make sure you book HERE. Cost is $20 if you are just attending the seminar otherwise the full February nutrition challenge is $50 and includes entry to the seminar.

2) The Sydney Morning Herald Sun Run (http://sunruncoleclassic.com.au/srcc-entry-details)  is on 3 February 2018. There are a few different distances to cater for different levels. We have created a CrossFit Manly Vale team for this event. If you would like to take part simply click HERE to register and join the team.

3) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

Tuesday, 23 January 2018

HQ WOD 180115

New gear!

STRENGTH
Power Clean and Jerk
EMOM 10
2 Power Cleans + 1 Split Jerk (80%)



CONDITIONING – HQ WOD 180115”
For time:

10 muscle-ups *
25 thrusters (34/25)**
1,000-meter row
25 thrusters (34/25)**
10 muscle-ups*

Scaling options:
* Chest to bar pull-ups, pull-ups, ring rows
** Pick lighter weight

Box Bulletin Board:

1) The Box Nutrition Seminar is on Wednesday 31 January from 7:00 - 8:30pm. It will commence with a talk by Tamara Madden from Mad on Nutrition, and will cover the importance of good nutrition and how it impacts our performance. The evening will conclude with a 30 minute Yoga session with Amanda Roemer from Lululemon Warringah Mall. We have a number of sponsors onboard including Thr1ve and True Protein who will be making some special goodies available on the night. Places are limited to 30 so make sure you book HERE. Cost is $20 if you are just attending the seminar otherwise the full February nutrition challenge is $50 and includes entry to the seminar.

2) The Sydney Morning Herald Sun Run (http://sunruncoleclassic.com.au/srcc-entry-details)  is on 3 February 2018. There are a few different distances to cater for different levels. We have created a CrossFit Manly Vale team for this event. If you would like to take part simply click HERE to register and join the team.

3) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

Monday, 22 January 2018

18.zero

SUP session from last weekend

STRENGTH
Back Squats:
5 reps @ 82%
2 reps @ 87%
5 reps @ 82%
2 reps @ 90%
5 reps @ 82%

2 reps @ 93%



CONDITIONING – 18.Zero” (HQ Workout 180119) - Check out the launch video HERE.

For Time:

21-15-9 reps for time of:
Dumbbell snatches (22.5/16)*
Burpees, jumping over the dumbbell

Scaling options:
* Pick lighter weight

Box Bulletin Board:

1) The Box Nutrition Seminar is on Wednesday 31 January from 7:00 - 8:30pm. It will commence with a talk by Tamara Madden from Mad on Nutrition, and will cover the importance of good nutrition and how it impacts our performance. The evening will conclude with a 30 minute Yoga session with Amanda Roemer from Lululemon Warringah Mall. We have a number of sponsors onboard including Thr1ve and True Protein who will be making some special goodies available on the night. Places are limited to 30 so make sure you book HERE. Cost is $20 if you are just attending the seminar otherwise the full February nutrition challenge is $50 and includes entry to the seminar.

2) The Sydney Morning Herald Sun Run (http://sunruncoleclassic.com.au/srcc-entry-details)  is on 3 February 2018. There are a few different distances to cater for different levels. We have created a CrossFit Manly Vale team for this event. If you would like to take part simply click HERE to register and join the team.

3) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session