"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Pause Front Squats
b) 4 Rounds
3 Mins Max Calorie Row
1 Min Max Muscle Ups
1 Min Rest
c) Accumulate 3 Mins Freestanding Handstand Hold
"Crossfit"
a) Back Squat to 9RM
Then 3 x 9 @90%
b) 12 Mins Max Rounds
21 x Double Unders
15 x Push Ups
9 x Strict Pull Ups
5 Mins Rest
5 Rounds
12 x Ring Dips
2 x Rope Climbs
200m Run
Ode to Kobe! What an athlete.
"Crossfit"
a) Strength before Class
Every 2 Mins for 10 Rounds
1 x Hang Snatch
1 x Snatch 2 inches from the floor
1 x Full Snatch
b) Every 90 seconds for 10 Rounds
3 x Front Squats (pause at bottom)
WOD
3 Rounds
500m Row
12 x Deadlifts (275,185)
12 x Box Jump Overs
6 Mins Rest
4 Rounds
21 x Calorie Assault Bike
14 x Strict HSPU
7 x DB Hang Squat Cleans (22.5kg, 15kg)
6 Mins Rest
5 Rounds
6 x Bench Press (185, 115)
12 x Russian Double KB Swings (24, 16)
Well done to Nadia on completing her first triathlon!
"Crossfit"
a) 20 Min AMRAP
15 x Clean & Jerks (95,65)
1 Min Rest
15 x Clean & Jerks (135,95)
1 Min Rest
15 x Clean & Jerks (155,105)
1 Min Rest
15 x Clean & Jerks (185,125)
1 Min Rest
15 x Clean & Jerks (205,135)
1 Min Rest
15 x Clean & Jerks (225,155)
1 Min Rest
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Power Snatches
b) WOD
1 to 5 x Hang Snatch (155, 105)
1 x Legless Rope Climb
c) 12 Min AMRAP
5 x Front Squats (165, 115)
10 x Chest to Bar Pull Ups
200m Run
"Competitors"
TBA
"Crossfit"
a) Back Squat to 7RM
Then 4 x 7 @90%
b) EMOM for 25 Mins
Min 1 - 18/13 x Calorie Row
Min 2 - 13 x Toes to Bar
Min 3 - 15/10 x Assault Bike
Min 4 - 5/3 x Muscle Ups
"Competitors"
a) Back Squat to 5RM
b) EMOM for 25 Mins
Min 1 - 21/16 x Calorie Row
Min 2 - 20m Handstand Walk
Min 3 - 15 x Toes to Bar
Min 4 - 20/15 x Calorie Assault Bike
Min 5 Rest
"Crossfit"
a) Every 90 seconds for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Front Squat
b) Split Jerks
In groups of 6
1 athlete after the other takes their turn.
Bar starts at 20kg, 15kg...increasing by 5kg each time.
Continue as far as you can
c) Every 90 seconds for 10 Rounds
5 x Strict Press
OR
750m Row
150 x Double Unders
750m Row
"Competitors"
a) Overhead Squat to 3RM
Competitor and Crossdfit WOD's
b) For time -
21 15 9
Thrusters (115, 80)
Strict HSPU
5 Mins Rest
For time -
9 15 21 27
Calorie Row
Chest to Bar Pull Ups
5 Mins Rest
7 Min AMRAP
30 x Double Unders
9 x Toes to Bar
3 x Hang Power Clean (185, 125)
"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Snatch from blocks
b) 5 Mins Max Reps
Full Snatches (225, 155)
c) "Grace" @225, 155
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Hang Snatches
b) 5 Mins Max Snatches
@155, 105
c) "Grace" @155, 105
"Competitors"
Rest Day / Swim
"Crossfit"
a) Back Squat to 5 x 5
b) Record 2 Scores like Open
First - 7 Rounds
7 x Power Cleans (95, 65)
7 x Barbell Thrusters
7 x Bar Facing Burpees
3 Mins Rest
Second -
7 Mins to find Max Power Clean
"Competitors"
a) Strict Press to 3 x 8
b) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Split Jerk
c) 6 Rounds
10 x Deadlifts (315, 205)
50 x Double Unders
10 x Strict PHSPU
50 x Double Unders
"Crossfit"
a) 30 Mins Gymnastics with Marty
b) 5 Rounds
400m Run
12 x GHD Situps
"Competitors"
a) Open WOD 12.2
b) Every 2 Mins for 10 Rounds
3 x Pause Front Squats
c) Deficit Snatch Grip Deadlift to 5 x 5
"Crossfit"
a) Open WOD 12.2
b) Every 90 seconds for 10 Rounds
3 x Pause Front Squats
c) 15 Min AMRAP
30 x Wall Balls
30 x Calorie Row
5 x Muscle Ups
Our next OnRamp course starts on Monday 30th November!
The OnRamp course is a perfect way to start your new fitness journey - and it doesn't matter if you have trained or not trained before!
Learn the movements and exercises we use at Schwartz in a small group environment. We take our time to ensure you feel more confident as you enter our class setting.
To learn more jump on our website - www.crossfitmelbourne.com.au and click GET STARTED
Image by Matthew Townsend Photo.
"Competitors"
a) Back Squat to 5RM
b) Every 2 Mins for 10 Rounds
5 x Push Press
c) 7 Rounds for time -
7 x Power Cleans (95, 65)
7 x Thrusters (95, 65)
7 x Bar Facing Burpees
3 Mins Rest
7 Mins to find Max Power Clean
"Crossfit"
a) Every 2 mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Split Jerk
b) 5 Rounds
10 x Deadlifts (275, 185)
35 x Double Unders
10 x Strict HSPU
35 x Double Unders
"Competitors"
a) Strict Press to 5 x 5
b) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
2 x Split Jerks
c) WOD
10 x Power Cleans (135, 95)
2 x Legless Rope Climbs
25 x Calorie Row
8 x Power Cleans (165, 115)
2 x Legless Rope Climbs
25 x Calorie Row
6 x Power Cleans (205, 155)
2 x Legless Rope Climbs
25 x Calorie Row
4 x Power Cleans (225, 155)
2 x Legless Rope Climbs
25 x Calorie Row
2 x Power Cleans 245, 165)
2 x Legless Rope Climbs
25 x Calorie Row
"Crossfit"
a) "Fast & Furious 15"
15 Mins Rest
"Burn Baby Burn"
SATURDAY strength work (to be done before class starts)
Back Squats - work to a 7 rep max
Then use 92.5% of that weight to do 4 x 7.
SATURDAY 8am WORKSHOP - SNATCH
We'll be working on the first pull and overhead position.
Free to all members.
"Competitors"
a) Rest Day
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Split Jerk
b) EMOM for 10 Mins
3 x Front Squats
c) "Junior Last Man Standing"
o to 2 Mins
5/3 x Muscle Ups
6 x Deadlifts (275, 185)
2 to 4 Mins
5/3 Muscle Ups
9 x Deadlifts (275, 185)
etc etc
"Competitors"
a) EMOM for 10 Mins
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
b) Snatch Grip Deadlift to 5 x 8
c) EMOM for 30 Mins
Min 1 - 6/10 Strict Revers Grip Pull Ups
Min 2 - 6/10 x Strict HSPU
Min 3 - 15/10 Calorie Assault Bike
"Crossfit"
a) 30 Mins Gymnastics Skills
b) 3 Rounds
400m Run
20 x Box Jumps
7 Mins Rest
3 Rounds
500m Row
20 x Box Jump Overs
Our next OnRamp course starts on Monday 16th November!
The OnRamp course is a perfect way to start your new fitness journey - regardless of your training background!
Learn the movements and exercises we use at Schwartz in a small group environment where we take our time to ensure you feel more confident as you enter our class setting.
To learn more jump on our website - www.crossfitmelbourne.com.au and click GET STARTED
"Competitors"
a) Rest Day
"Crossfit"
a) Every 90 secs for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
b) "Rip & Grip"
50 x Chest to Bar Pull Ups
15 x Power Snatches (135, 95)
10 Mins Rest
"Strict & Strong"
3 Rounds of -
7 x Front Squats (80kg, 50kg)
7 x Strict HSPU
Straight into -
10 x KB Snatches (16kg, 12kg)
50 x Double Unders
10 x KB Clean & Jerks
50 x Double Unders
10 x KB Snatches
50 x Double Unders
"Competitors"
Rest Day
"Crossfit"
a) EMOM for 20 Mins
Even Mins - 5 x Strict Press
Odd Mins - 4 to 8 x Strict Chin Ups
b) For 20 Mins -
Even Mins - 10 x Barbell Thrusters (95, 65)
Odd Mins - 15 x KB Swings (24kg, 16kg)
Another epic weekend of competing at this years Schwartz's Crossfit Challange!
There are a lot of people to thank and mention after this weekends events. Sorry, Nath Beves this won't be a short one.
Firstly, the people who put in the most time with no self benefit and have the hardest job over the weekend, the judges. Thank you so much for all your time and effort it is humbling and greatly appreciated. Jordy Milstein, Vitaly Sender, Graeme Beath, Scott Mark, Allan Turner, Ian Creighton, Martin Kurz. Ryan Ryan Koski, Ilona Watkins and Paul Watkins for always being dependable reliable and always making the correct decisions on the floor. Our Two other judges and mr fix everything Paul Galati and Harry Dunlop. Our change crew led by Corey and his helpers Zac Adam Grgurevic, Lez, Natale Matarazzo, Ali Murdoch, Dana Lefkovic, Hannan, Steph and Alyse. Of course Daniel Wearne for everything and everything I asked thank you.
Our event scorers who were on point all day Peter Galey, Daniel Adlerstein plus your assistant Rachel Thomas. All your help is always humbling and truly appreciated.
Mike Beck for being the athlete coordinator and always being on top of the things needed for gathering the athletes.
To our major sponsor and event saver Alphafit the competitors floor had never looked as good as it did this year with your rig. Spectators and athletes loved both the look and feel of the rig and all the other Alphafit gear that was used over the weekend. I can't thank you enough for stepping in like you did at the last moment.
Unbroken Apparel, another major sponsor, one of the best and easiest sponsors we have have ever worked with. Thank you for being so accommodating and helpful through out the event.
NC, Fitness again one of the easiest and most helpful sponsors we've ever had thank you for doing more than you ever signed up for, really appreciate that.
Reebok, thanks for your major support and having you there really helps professionalise the event.
Rig Industry, welcome to being a part of the Schwartz's Challenge for the first time and giving away the best event prize yet in a set of Rig Industry jerk blocks for both the males and female winners of the thruster ladder.
True Protien, thanks for keeping our athletes nutrition and energy up all weekend.
Tally health, for going above your sponsorship obligations and helping us put even more money in the athletes pockets with the $500 that was given to the male and female winners of Burn Baby Burn.
Rock Tape, for once again being a sponsor at the challenge and attending to the athletes needs.
Bulk Nutrient, thank you for again being part of this event and your continual support.
The Wod Life, for being such an easy and supportive sponsor, always supplying guests with the biggest range of products.
21,15,Nine, thanks for your support the colour and vibe you bring and the extra $500 cash that went to the winner of Fast and the Furious 15.
Concept 2, for the supply and assistance with your rowers.
Body Spanner, for your sponsorship and your treatment all weekend of our athletes.
VFA, thanks for help treating our athletes.
Benjamin Roufail, from Bayside Chiropractor for being the best at what you do and always doing all you can to support this event.
McLean Sound, for your music and sound all weekend thank you.
Matthew Townsend, thanks for being the best photographer in the business.
Sean Ickowicz, for all your help leading into the weekend.
Thanks to Dennis Coleman, for his watches as prizes and to Oakley sunglasses for their prizes.
Lululemon, for once again supporting this event and athletes in every way you can and looking good as you do it.
Thanks to Kim Pedersen, for managing the games site.
Erin and Alexi for doing an outstanding job all weekend. Especially with me barking orders all weekend, I truly thank you.
A big thank you to Sonia de Rose and Claudia de Rose as the event organises who did an amazing job with everything this weekend. I can't endorse them enough if you are looking to host a CrossFit event or any other event. These are the girls to speak to definitely.
To my beautiful and amazing wife, I can never thank you enough for being you. An amazing person, wife and mother who gets this show up and running behind the scenes.
Finally the athletes, I can never thank you enough for coming from all over Australia and New Zealand and spending your hard earned money to be a part of this event. I do not take that sacrifice and commitment lightly and really appreciate it. I hope you had an amazing weekend, I know it's biases coming from me but I do believe they were the most exciting work outs we have ever had at the challenge. I thank you for putting on a wonderful show for the audience. I was surprised how well you all copped with these challenging work outs, much better then I anticipated.
Congratulations to the winners and place getters. Ruth Horrell, Brandon Swan, Justine Beath, Zeke Grove, Stephanie Ortiz and Mitchell Sinnamon.
I'm sure you will all be pushing for world games qualifying spots come next May.
I'm proud of the $16,000 worth of cash we gave away to the winners and hope that can grow again for next year.
Signing off till next year.
Ben Schwartzs
WOD for Competitors & Crossfit Groups
4 Rounds
25 x DB Thrusters (15kg, 10kg)
25 x KB Swings
275m Row
10 x Burpee Chin Ups
Make sure you get down the Altona today and watch some incredible athletes strut their stuff at the 2015 Schwartz's Crossfit Challenge!
"Competitors"
a) Rest Day
"Crossfit"
a) Every 90 seconds for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
3 Mins Rest
Every 90 seconds for 10 Rounds
1 x Power Clean
1 x Hang Clean
1 x Split Jerk
b) 5 Rounds
5 x Power Clean & Jerks (135, 95)
10 x Chest to Bar Pull Ups
"Competitors"
a)
21 15 9 x Thrusters (95, 65)
12 8 4 x Alternating DB Power Snatch (45kg)
30 20 10 x Calorie Row
b) 5 Rounds
7 x Push Jerks (205, 135)
60m Prowler Run
1 Min Rest Between Rounds
"Crossfit"
a) Back Squat to a 5RM
b) Deadlift to 8RM
