Skill:

Handstand Press Up

WOD:

‘FRAN’

21 – 15 – 9

Thrusters (42.5/30kg)

Pull Ups

*Compare to the 7th of January

This Saturday May 5th 8am Paleo pancake breakfast and nutrition whiteboard session. Bring a friend along.

8am Nutrition whiteboard session

9am Breakfast

9:30-11am Optional WOD (depending on how the pancakes are sitting I guess)

Please RSVP by email – [email protected]

The regional compititions are on the way world wide. Check out all the action on games.crossfit.com.

Strength:

Bench press

3 – 3 – 3 – 3 – 3

Finisher:

How far can you get in 7mins
1 Deadlift
1 Handstand Pushup
2 Deadlifts
2 Handstand Pushups
Etc

Score = total number of reps

______________________________

RX – 100/70kg + HSPU
INT- 70/50kg + Hand release pushups
BEG – 45/30kg + modified pushups

WOD:
‘DANIEL’

for time:

50 pull ups, 400m run, 21 thrusters (42.5kg), 800m run, 21 thrusters, 400m run, 50 pull ups.

Scale option:

25 pull ups, 200m run, 21 thrusters (choose apropriate weight), 400m run, 21 thrusters, 200m run, 25 pull ups.

Cards

In pairs, go through a pack of cards performing the following excercises per suit:

Hearts – 50 double unders (200 singles)
Diamonds – Toes to Bar (knees to elbows)
Spades – turkish get ups 16/8kg
Clubs – box jumps
Joker – 20 burpees

The number on the card determines the reps (except on hearts where you’ll always do 50 double unders or 200 singles.

Picture cards and aces calls for 10 reps.

When you complete one card, grab the next and get through the pack as fast as posible between the two of you.

I found these videos of a guy called Gary Roberts who decides to change his life and begins to do CrossFit. There are a few episodes, and you’ll enjoy them. I’ll post one every Wednesday night – you might even relate to some of the stuff he goes through

Skill:

Pull Ups

WOD:

‘HELEN’

3 rounds for time:

400m Run

21 KB Swings (24/16kg)

12 Pull ups

*Scale KB weight and assisted band pull ups as apropriate.

*Compare to 13Jan or 6March

Strength:

Clean

3 – 3 – 3 – 3 – 3

WOD

21 – 15 – 9

Clean

Later bounds (over bar)

*Bounding over the bar and back again is one rep.

RX – 60/40kg

Scale 1 – 50/30kg

Scale 2 – 40/20kg

Here’s a cool vid for you of some of the top mens athletes doing a team comp. I reckon we should get some of those dumies to carry!

We will be closed for Anzac day on Wednesday. Intro class will be moved to Thursday this week. If you were not at the 5km run session this past week, this is a good day to get your 5km run done

Skill:

Hollow Rock

Strength:

Press 3 – 3 – 3 – 3 – 3

WOD:

In 7 minutes, perform as many repetition of the following rep scheme as possible:

• 3 Push ups

• 3 Grashoppers

• 6 Push ups

• 6 Grashoppers

• 9 Push ups

• 9 Grashoppers

• 12 Push ups

• 12 Grashoppers

• etc.

WOD

‘Whitten”

5 rounds for time:

22 KB Swings (32/24kg)

22 Box Jumps

400m Run

22 Burpees

22 Wall=ball

Scale 1 – 3 rounds

Scale 2 – 3 rounds, 24/16kg Swings

Scale 3 – 3 rounds, 16/12kg Swings

One of my favourite low carb high protein meals – Chicken Nasi Greng from Wok n Noodle: Chicken with shrimps, mixed vegetables, green beans, cashew nuts and eggs. Ask for low carb and extra egg!

WOD

For time:

21 Jumping Ring pull ups

21/21 KB Push Press

40m Bear crawl

15 Jumping Ring pull ups

15/15 KB Push Press

40m Bear crawl

9 Jumping Ring pull ups

9/9 KB Push Press

40m Bear crawl

RX – 24/16kg KB

Scale 1 – 20/12kg KB

Scale 2 – 16/8kg KB