"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Hang Snatch
b) 9 7 5
Hang Power Snatch (185, 125)
Muscle Ups
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Hang Clean
1 x Split Jerk
b) From 2013 Games "Leg Less"
27 21 15 9 x Thrusters (95, 65)
4 3 2 1 x Legless Rope Climbs
5 Mins Rest
100 x Calorie Row for time
"Competiors"
a) Push Press to 5 x 5
b) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Hang Power Clean
2 x Push Jerks
Competitors and Crossfit WOD
a) 12 9 6
Muscle Ups
Front Squats
15 Mins Rest
21 15 9
Strict HSPU
Wall Balls (30, 20)
50 x Double Unders each round
7 Mins Rest
30 20 10
Pistols
Wall Balls (20, 14)
Chest to Bar Pull Ups
What a team!
"Competitors"
a) Back Squat to 4 x 9 @ 70%
b) WOD
1.6km Run
4 Rounds of -
8 x KB Thrusters (24kg, 16kg)
4 x Bar Muscle Ups
1.6km Run
c) 10 Mins Max Reps
Full Snatches @90%
"Crossfit"
a) 5 Rounds of -
3 x Power Snatches (65kg, 45kg)
1 x Legless Rope Climb
30 x Double Unders
3 x Full Snatches (65kg, 45kg)
1 x Rope Climb
1 Min Rest
b) Bench Press to 3 x 8
Weighted Chin Up to 5 x 8
"Competitors"
a) Rest OR
30 Min Assault Bike
20 seconds on / 40 seconds off
"Crossfit"
a) EMOM for 20 Mins
Min 1 - 3 x Power Clean & Jerks and 3 x Muscle Ups
Min 2 - 8 x Toes to Bar and 30 x Double Unders
b) Deadlift to 5RM
Strict Press to 8RM
Just a friendly reminder that there's NO Friday night weightlifting classes at the moment, as Zac is away.
The classes will start back on Friday 13th November.
We are currently taking interest to see if anyone wish to compete in Weighthlifting next year?
In the meantime, keep working on your mobility and become nice and supple when Zac's back!
"Competitors"
a) 5 Rounds
400m Run
12 x Burpees
21 x Overhead Squats
b) Every 2 Mins for 10 Rounds
3 x Strict Press
c) 12 Mins Max Reps
Full Clean & Jerks @90%
"Crossfit"
a) 30 Mins Gymnastic Skills
b) For time -
500 x Ski Erg
30 x Calorie Assault Bike
500m x Row
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"Competitors"
a) Back Squat to 7 x 5 @80%
b) 5 Rounds
7 x Pull Ups + 5 x Chest to Bar Pull Ups + 3 x Muscle Ups
7 x Strict Deficit HSPU
7 x DB Power Snatch (each arm 45kg, 32.5kg)
2 Mins Rest Between Rounds
c) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
"Crossfit"
a) Back Squat to 10 x 3 @85%
b) 5 Rounds
15 x Overhead Squats (95, 65)
12 x Burpees
400m Run
"Competitors"
a) Rest Day or
Every 2 1/2 Mins for 10 Rounds
200m Running
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
b) 5 Rounds
6 x Pull Ups
7 x Strict Deficit HSPU
7 x DB Snatches (each side)
2 Mins Rest
We apologise for the late notice and inconvenience but wish to advise there will no coach present at the 9am class tomorrow.
The gym however will be open and a program written up for all members to work through.
Thank you and apologies again!
"Competitors"
a) Back Squat to 5 x 7 @75%
b) Rack Lunges to 5 x 5
"Crossfit"
a) "Dianne"
b) EMOM for 10 Mins
8 x Toes to Bar
20 x Double Unders
c) 5 Rounds (not for time)
200m Farmers Carry
Prowler 50m
"Competitors"
a) 0 to 9 Mins
800m Run
30 x Chest to Bar Pull Ups (unbroken)
Remaining time max HSPU
9 to 17 Mins
800m Run
20 x Chest to Bar Pull Ups (unbroken)
Remaining time max HSPU
17 to 24 Mins
800m Run
10 x Chest to Bar Pull Ups
Remaining time max HSPU
b) 20 Min EMOM
Min 1 - 15m Handstand Walk
Min 2 - 2 x Legless Rope Climbs
Min 3 - 18 x Box Jump Overs
Min 4 - Rest
"Crossfit"
a) "Isabel" with full snatchs
5 Mins Rest
30 x Muscle Ups
b) DB Bench Press to 12RM
"Competitors"
a) Back Squat to 10 x 3 @85%
Strict Press to 3 x 8
b) 3 Rounds
10 x Double KB Clean & Jerks (24kg, 16kg)
30 x Wall Balls
90 x Double Unders
c) Every 2 Mins for 10 Rounds
3 x Power Snatches
"Crossfit"
a) 30 Mins Gymnastics
b) 20 Mins
Even Mins - 18 / 12 x Calorie Row
Odd Mins - 50 x Double Unders
Note - Public Holiday Friday
There will be 7am, 9am and 5pm classes only.
"Competitors"
a) Rest Day or Swim
"Crossfit"
a) Back Squat to 4 x 9 @70%
Strict Press to 3 x 8
b) WOD
800m Run
20 x Strict HSPU
20 x Strict Pull Ups
800m Run
15 x Strict HSPU
15 x Strict Pull Ups
800m Run
10 x Strict HSPU
10 x Strict Pull Ups
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We are putting in another order for MENS T-SHIRTS and UNISEX MUSCLE TANKS for summer!
We are only doing a very small order this time, so sizes are limited!
They are $35 each, please comment below or DM us if you wish to pre-order a particular size.
"Competitors"
a) 1.6km Run
12 9 6 3 x BW Overhead Squat
4 3 2 1 x Legless Rope Climb
1.6km Run
b) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Hang Clean
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Power Snatches
b) Every 2 Mins for 10 Rounds
1 x Full Clean
1 x Front Squat
2 x Split Jerks
c) "DT"
Hit Benj up for an ear massage next time your in the gym. Can increase your lifting by 5-10% for the upcoming session.
"Competitors"
a) 3 Rounds
20 x Chest to Bar Pull Ups
30 x Box Jump Overs
5 Mins Rest
5 Rounds
5 x Strict PHSPU
1 x Legless Rope Climb
20/15 x Calorie Assault Bike
1 x Legless Rope Climb
1 Min Rest
b) EMOM for 10 Mins
2 x Front Squats
"Crossfit"
a) 8 Min Ladder
Bar Facing Burpees - 1, 2, 3, 4, 5, 6 etc
2 x Power Snatches after each set of Burpees
b) 25 Mins Max Rounds
8 x Bench Press
8 x Strict Pull Ups
400m Run
Saturday 8am Strength and Power work:
A) 5 x 7 back squats @ 75%
B) Every 2 mins x 10:
3 x split jerks
"Competitors"
a) 4 Rounds
10 x Alternate DB Full Snatches (32.5kg, 22.5kg)
30m Handstand Walk
40 x Calorie Row
3 Mins Rest Between Rounds
b) 8 Min Ladder
Bar Facing Burpees - 1, 2, 3, 4, 5 etc
Complete 2 x Power Snatches after each set of burpees
c) Deadlift to 3RM
"Crossfit"
a) Back Squat to 7 x 5 @80%
Strict Press to 3 x 8 Between Sets
b) 21 15 9
Overhead Squat (115, 80)
KB Swings (24kg, 16kg)
7 Mins Rest
50 x Calorie Assault Bike
"Competitors"
a) Swim and optional 5km Row
"Crossfit"
a) 30 Mins Gymnastics Skills
b) In Teams of 3
300 / 210 x Calorie Assault Bike
300 x Calorie Row
"Competitors"
a) Back Squat to 7 x 5 @80%
b) For 20 Mins
Even Mins - 30 x Shoulder Taps
Odd Mins - 6 x Strict Toes to Bar
c) Strict Press to 5 x 5
"Crossfit"
a) 5 Rounds
Every 2 Mins
3 x Hang Snatch
5 Rounds
Every 2 Mins
2 x Hang Snatch
5 Rounds
Every 1 Minute
1 x Hang Snatch
b) EMOM for 10 Mins
X x Strict HSPU - Choose appropriate number
c) 3 Rounds
12 x K2E
1 x Rope Climb
50 x Double Unders
1 x Rope Climb
20 x Calorie Row
"Competitors"
a) 10 Rounds
200m Row
200m Run
20 x Double Unders
b) Overhead Squat 3RM
c) 5 Rounds
Every 2 Mins 3 x Hang Snatches
5 Rounds
Every 2 Mins 2 x Hang Snatches
5 Rounds
EMOM 1 x Hang Snatch
"Crossfit"
a) 20 Mins Max Reps
15 x Clean & Jerk (95, 65)
1 Min Break
15 x Clean & Jerk (135, 95)
1 Min Break
15 x Clean & Jerk (155, 105)
1 Min Break
15 x Clean & Jerk (165, 115)
1 Min Break
15 x Clean & Jerk (185, 125)
1 Min Break
15 x Clean & Jerk (205, 135)
b) EMOM for 20 Mins
Min 1 - 3 x Front Squats
Min 2 - 4 x Muscle Ups
"Competitors"
a) Back Squat to 10 x 3 @85%
b) For time -
300 x Double Unders
75 x Chest to Bar Pull Ups
75 x GHD Situps
c) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
"Crossfit"
a) Back Squat to 10 x 3 @ 85%
b) 10 Rounds
200m Run
10 x Strict Leg Raises
5 x Bench Press
We'd like to wish RYAN KOSKI all the best for the Moorabin Masterbowl tomorrow!
"Competitors"
a) Rest Day
"Crossfit"
a) 21 15 9
Overhead Squat (95, 65)
Knees to Elbows
b) EMOM for 10 Mins
3 x Strict Press
c) 3 Rounds
5 x Full Cleans (225, 155)
10 x Muscle Ups
