"Crossfit"
a) Every 2 Mins for 10 Rounds
7 x Back Squats
b) 5 Rounds
200m Shuttle Run
12 x Kipping HSPU
12 x Burpees to 6inch target
Thursday 14th January
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Hang Clean
b) EMOM for 10 Mins
3 x Pause Front Squats
c) Open WOD 15.3
14 Min AMRAP
7 x Muscle Ups
50 x Wall Balls
100 x Double Unders
Wednesday 13th January
"Competitors"
a) Back Squat to 7 x 5 @80%
b) Strict Press Behind Neck to 3 x 8
c) Strict Press to 5 x 5
d) Every 2 Mins for 10 Rounds
3 x Power Snatches
"Crossfit"
a) 30 Mins Gymnastics Skills
b) EMOM for 20 Mins
Min 1 - 20/15 x Calorie Row
Min 2 - 15 x Russian Swings (32kg, 24kg)
Tuesday 12th January
"Competitors"
a) Swim
"Crossfit"
a) Every 2 mins for 10 Rounds
3 x Full Snatches
b) 6 Rounds
50 x Double Unders
10 x Strict HSPU
5 x Deadlifts (365, 245)
Monday 11th January
"Competitors"
a) 5 Rounds
200m Shuttle Run
12 x Burpees to 6inch Target
12 x Kipping HSPU
2 Mins Rest
b) For 15 Mins
Min 1 - 1 x L Sit Rope Climb / 1 x Legless Rope Climb
Min 2 - 18/13 x Assault Bike
Min 3 -Rest
"Crossfit"
a) Every 90 seconds for 8 Rounds
5 x Strict Press
b) EMOM for 20 Mins
1 x Power Clean & Jerk
c) Open WOD - 14 Min Cap
60 x Cal Row
50 x Toes to Bar
40 x Wall Balls (20, 14)
30 x Power Cleans (135, 95)
20 x Muscle Ups
Saturday 9th January
"Competitors"
a) Rest Day
"Crossfit"
a) Every 2 mins for 10 Rounds
3 x Full Snatches
b) Every 2 mins for 10 Rounds
3 x Pause Front Squats
c) "Matt 16"
7 Mins Rest
EMOM for 5 Mins
3/2 x Muscle Ups
Straight into -
EMOM for 5 Mins
4/3 x Muscle Ups
Friday 8th January
"Competitors"
a) Back Squat to 5 x 7RM
b) Every 10 Mins for 5 Rounds
1km Row
20 x Pistols
50m Handstand Walk
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Split Jerk
b) Open WOD 14.5
c) Bench Press to 5 x 5
5 x 10 Strict Reverse Grip Pull Ups
Thursday 7th January
"Competitors"
a) Overhead Squat to 3RM
b) "Bull"
c) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
"Crossfit"
a) EMOM for 10 Mins
3 x Hang Snatches
b) EMOM for 16 Mins
Min 1 - 15/12 x Calorie Row
Min 2 - 5 x Power Snatches
7 Mins Rest
EMOM for 10 Mins
10 x Chest to Bar Pull Ups
10 x Box Jumps (24, 20)
SATURDAY STRENGTH WORK 8AM
(to be done before class starts).
A) Every 2 mins x 10:
3 x full snatches
B) Every 2 min x 10:
3 x pause front squats (3 seconds at the bottom)
Wednesday 6th January
"Crossfit"
a) Gymnastics for 30 Mins
b) Partner WOD
1000 800 600 400 200 x Row
21 18 15 12 9 x GHD Situps
35 30 25 20 15 x Butterfly Situps
One partner rows while the other does situps
**NEW ON-RAMP COURSE**
Our first OnRamp of 2016 commences Monday 11th January! Guaranteed to be the best start of your year!
The course runs Monday, Tuesday and Thursday at 7pm, and each session is $180.
To register or learn more, simply go to our website www.crossfitmelbourne.com.au and click GET STARTED!
Tuesday 5th January
"Crossfit"
a) "Bull"
2 Rounds
200 x Double Unders
50 x Overhead Squats (135, 95)
50 x Pull Ups
1.6km Run
Monday 4th January
"Competitors"
"Crossfit"
a) "Macho Man"
EMOM for 20 Mins or as long as possible
3 x Power Cleans (205, 135)
3 x Front Squats
3 x Push Jerks
b) Every 2 1/2 Mins for 10 Rounds
5 x Back Squats &
5 x Strict Press
Saturday 2nd January
"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Full Cleans
b) Every 2 Mins for 10 Rounds
1 x Jerk Dip & Split Jerk
c) Back Squat to 4 x 9 @70%
d) 150 x Wall Balls
Every time you pause or drop =15 x Burpee Box Jumps
5 Mins Rest
EMOM for 5 Mins
15 x Toes to Bar
5 Mins Rest
200 x Shoulder Taps for time
"Crossfit"
a) Every 2 Mins for 10 Rounds
3 x Power Snatches
b) EMOM for 10 Mins
3 x Front Squats
c) 0 to 25 Mins
21 15 9
Deadlifts (275, 185)
Box Jumps (30, 24)
25 to33 Mins
8 Min AMRAP
6 x Bar Muscle Ups
6 x Strict HSPU
35 x Double Unders
36 to 43 Mins
75 x Burpees to 6 inch target
Quote from Rich Froning - How is your eating?
“A lot of people who do CrossFit eat a strict Paleo diet, but I don’t subscribe to any specific way of eating," said Froning, who's not a big fan of nutritional supplements. "If you burn enough calories, you don’t need to.”
Froning said he drinks a lot of whole milk and protein shakes throughout the day. “I don’t have much of a diet," said Rich. "I eat a lot of peanut butter and drink a lot of whole milk. And protein shakes are my thing.
"At night, I will eat whatever I want, but through the day, I don’t really eat that much. When I train guys, I tell them to eat clean meat and vegetables, and all that stuff. But when it comes to me, I don’t really listen to myself.”
Friday 1st January
"Competitors"
Rest Day or Swim
"Crossfit"
a) Rest or
Every 4 mins for 8 Rounds
400m Run
Thursday 31st December
"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Power Snatches
b) 0 to 25 Mins
21 15 9
Deadlifts (315, 205)
Box Jumps (30, 24)
25 to 32 Mins
7 Min AMRAP
7 x Bar Muscle Ups
7 x Strict HSPU
35 x Double Unders
35 Mins
75 x Burpees to 6inch target
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Full Clean
b) Every 2 Mins for 10 Rounds
4 x Pause Back Squats
c) "Karen"
with
a) Every time you stop 15 x Burpee Box Jumps
Wednesday 30th December
"Competitors"
a) Every 4 Mins for 8 Rounds
400m Run
b) 5 Rounds
25m Handstand Walk
25 x Straight Leg Situps
"Crossfit"
a) 30 mins Gymnastics Skills
b) WOD
1.6km Run
400m Row
800m Run
800m Row
400m Run
1.6km Row
Tuesday 29th December
"Competitors"
a) Back Squat to 1RM
b) 5 Rounds
Max Cal Row in 3 Mins
Buy in -
30m Overhead Lunges
2 Mins Rest Between Rounds
"Crossfit"
a) WOD
7 x Snatches
11 x Muscle Ups
100 x Double Unders
11 x Muscle Ups
7 x Snatches
b) WOD
5 Mins Max Strict HSPU
1 Min Rest
EMOM for 5 Mins
13 x Chest to Bar Pull Ups
3 Mins Rest
EMOM for 5 Mins
20/15 x Calorie ROw
**NEW ON-RAMP COURSE**
Our first OnRamp of 2016 commences Monday 11th January! Guaranteed to be the best start of your year!
The course runs Monday, Tuesday and Thursday at 7pm, and each session is $180.
To register or learn more, simply go to our website www.crossfitmelbourne.com.au and click GET STARTED!
Monday 28th December
"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Hang Snatch
b) Linchpin Test 11
For time -
7 x Full Snatches
11 x Muscle Ups
100 x Double Unders
11 x Muscle Ups
7 x Full Snatches
"Crossfit"
a) Every 90 seconds for 10 Rounds
5 x Strict Press
b) "DT"
c) EMOM for 10 Mins
3 x Front Squats
Saturday 26th December
"Competitors"
a) Every 2 Mins for 10 Rounds
5 x Push Jerks
b) 20 Min AMRAP of "King Kong"
1 x Deadlift (455, 290)
2 x Muscle Ups
3 x Full Cleans (250, 165)
4 x Strict HSPU
c) 5 Rounds
20 x Chest to Bar Pull Ups (unbroken)
20 x GHD Situps
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
b) Partner WOD
400 x Double Unders
100 x Knees to Elbows
100 x Dips
20 x Rope Climbs
100 x Dips
100 x Knees to Elbows
400 x Double Unders
Friday 25th December
"Competitors"
a) Optional
5 Rounds each for time -
Every 7 mins
400m Run
500m Row
20 x Box Jumps
"Crossfit"
a) Every 2 Mins for 10 Rounds
5 x Pause Back Squats
b) Every 2 Mins for 10 Rounds
3 x Front Squats
Max Strict HSPU between sets
c) Every 2 Mins for 10 Rounds
5 x Deadlifts
Strict Muscle Ups between sets
Thursday 24th December
"Competitors"
a) EMOM for 10 Mins
3 x Power Snatches
b) Back Squat to 12RM
c) "12 Days of Christmas"
"Crossfit
a) 30 Mins Gymnastic Skills
b) EMOM for 20 Mins
Min 1 - 16/12 x Calorie Row
Min 2 - 15 x Wall Balls
