Thursday 23/6/16

CrossFit

A)

Emom x 20

1 x power snatch +

1 x full snatch

B)

10 rds 

Every 2 min

1 x power clean

1 x full clean

1 x split jerk

C)

Emom x 10

3 x back squats

Optional accessories

3-5 rds

Max x strict hspu

10 x strict pull ups 

5-15 x ghr

10-15 x reverse curls 

 

Competitors

Am)

5 rds

400 x run

15 x ohs (135,95)

 

B)

Dumbell shoulder press 3 x 8/10

 

C)

5 min - 20 x strict press @ 115,75

Straight into

5 min - 15 x strict press @ 135,95

Straight into

5 min - 10 x strict press @ 155,100

Straight into

5 min - 5 x strict press @ 165,105

- you have 5 minutes to get all the required reps at each weight/5 min station. When you finish your reps, wait till the next 5 min period to start the next weight.

 

Pm)

A)

Grace at (225,155)

(10 min cap)

 

B)

Dead lift 

Work to a 5 rep max or heavy set of 5 for the day.

 

C)

With a partner

 

30 x synchronised burpee box jumps

30 x synchronised t2b

30 x synchronised bar facing burpees (1 bar between 2)

30 x synchronised c2b

30 x synchronised burpees onto a plate 

30 x synchronised t2b

 

 

 

 

Wednesday 22nd June

"Competitors"

a) Pause Back Squat to 7 x 5

b) EMOM for 20 Mins
MIn 1 - 10 x HSPU
Min 2 - 15 x Pull Ups
Min 3 - 21/16 x Calorie Row
Min 4 - Rest

c) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch

"CrossFit"

a) 30 Min Gymnastics Skills

b) 10 Rounds
250m x Row
25m x Prowler Sprint

"Condition X"

a) EMOM for 28 Mins
Min 1 - 250/200m Row
Min 2 - 12/10 x Calorie Airdyne
Min 3 - 50m x Prowler
Min 4 - Rest

b) 5 Rounds
30 x Athletic Burpees with Broad Jump
50 x Double Unders

 

 

 

 

Tuesday 21st June

"Competitors"

Rest Day

"CrossFit"

a) EMOM for 15 Mins
Min 1 - 10 x strict pull ups
Min 2 - 15 x push ups
Min 3 - Warm up power clean for following Wod

B) 5 Rounds
Min 1 - 20 x Wall Balls (20,14)
Min 2 - 5/3 x Muscle Ups / 8 dip / 8 Burpees
Min 3 - 10 x Power Cleans (135,95)
Min 4 - 8 x HSPU
Min 5 - Rest

c) 200 Double Unders for time

"Condition X"

a) 5 Rounds
800m Run
60 x Mountain Climbers
30 x Wall Balls (20, 14)
20 x Box Jumps (24inch)

Impressive!

 

 

 

Monday 20th June

"Competitiors"

a) 3 x 1 k row @ 4 min rest

- record worst time

b) 3 x 8/10 strict press behind neck

c) 4 Rounds

10 x Alternate Overhead Lunges (165,115)
50 x Double unders

7 min rest

40,20,10
Meter h/walk
Alternate Pistols

d) Every 2 min for 10 Rounds

2 x Front Squats + 1 Split Jerk

"CrossFit"

A) Every 90 seconds for 10 Rounds
3 x power snatches

B) EMOM for 15 Mins
1 x Hang Clean
1 x Front Squat
1 x Split Jerk

C) EMOM for 10 MIns
3 x Back Squats

 

"Condition X"

a) 21 Min AMRAP
500m Row
21 x Push Ups
12 x Strict Pull Ups

b) 50 to 10 x Walking Lunges
20 x Strict Knee Raises Between Sets

Hey guys, note there will be no Thursday night lifting class with Zac this week as he is away in Tassie!

Thanks.

Function Fitness 101 for Zac!

fcuntions.jpg

 

 

 

 

Monday 13th June

"Competitors"

a) Pause Back Squat to 5 x 7RM

b) WOD

50 to 10 x Pistols

25 to 5 x Ring Dips

7 Min Break

1km Row for time

"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 Hang Clean

2 x Front Squats

with 7 Strict Pull Ups between sets

c) 10 Min AMRAP

5 x HSPU

20 x Double Unders

"Condition X"

a) 5 Rounds

Min 1 - 10 x HSPU

Min 2 - 40s Hollow Hold

b) 3 Rounds

30 x Burpees

40 x Strict Knee Raises

50 x Calorie Row

c) Tabata Airdyne

Tuesday 7th June

"Competitors & Crossfit"

a) EMOM for 20 Mins
Min 1 - 6 x Behind Neck Strict Press
Min 2 - 8 x Strict Toes to Bar

b) 5 Rounds
5 x Power Cleans (185, 125)
10 x Back Squats (185, 125)

3 Mins Rest

1km Row

"Condition X"

a) 5 Rounds
800m Run
30 x Calorie Airdyne

Schwartz CrossFit Melbourne are going to the CrossFit Games! 
As most of you would know, the trip to Carson, California is fairly expensive (with everyone having to fund flights, accommodation, car rental + expenses) - so we are holding a team competition with proceeds going towards our trip to the games!

Here are a few details:

- July 2nd - registration and briefing from 7.30am, held at Schwartz CrossFit Melbourne in Caulfield
- 4 Person Team (2 male, 2 female)
- Teams do not need to be made up of people from the same gym!
- Intermediate level
- 3 Workouts + 1 Final
- $280 Per Team
- We will release movements and movement standards (see page for updates)
- Any questions, message the page - to enquire about entering send an email to jaimebgoodwin@gmail.com and we will forward you through the competition waiver and payment details.
- Stay tuned to this page for more information/event flow/heat timings etc.

If you are interested in setting up a product stall/sponsoring the team - please get in touch, we would love to hear from you and see what we can do in return!

It's set to be a really fun day and spots are limited - so get in quick!

Monday 6th June

"Competitors & Crossfit"

a) EMOM for 20 Mins

Min 1 - 3 x Full Snatches

Min 2 - 7 x Strict Pull Ups

b) 7 Rounds

7 x Front Squats (165, 115)

7 x Strict HSPU

50 x Double Unders

"Conditin X"

 

a) EMOM for 20 Mins

Min 1 - 12 x DB Thrusters

Min 2 - 12 x Burpees

Min 3 - 10 x Strict Pull Up

Min 4 - 45 sec Plank

b) Every 3 Mins for 7 Rounds

300m Row

25 x Wall Balls (20, 14)

Friday 3rd June

"Competitors & Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Power Snatch

1 x Full Snatch

1 x Hang Snatch

b) 21 15 9

Overhead Squat (95, 65)

Pull Ups

Calorie Row

7 Mins Rest

10 to 1

Push Ups

Rope Climb

"Condition X"

a) WOD

50 to 10 x Wall Balls (20, 14)

15 to 3 x Strict Pull Ups

b) WOD

25 to 5 x Box Jumps

20 x Push Ups per round

Thursday 2nd June

"Competitors & Crossfit"

a) Every 2 Mins for 10 Rounds

5 x Pause Back Squats

b) 8 Min AMRAP

25 x Thrusters (95, 65)

75 x Calorie Row

10 Mins Rest

For time -

30 x Pull Ups

60 x Wall Balls

120 x Double Unders

"Condition X"

a) Every 3 Mins for 10 Rounds

300m Row

b) Every 3 1/2 Mins for 6 Rounds

400m Run

**SATURDAYS INHOUSE COMPETITION - EVENT 3**

3 rep max front squat
(No rack)

Tuesday 31st May

"Crossfit & Competitors"

a) Every 90 seconds for 10 Rounds

1 x Full Snatch

1 x Full Snatch 2 inches from floor

1 x Hang Snatch

b) 5 Rounds

5 x Deadflits (275, 185)

10 x Bar Facing Burpees

7 Mins Break

EMOM for 10 Mins

10 x Chest to Bar Pull Ups & 20 x Double Unders

"Condition X"

a) 5 Rounds

30 x KB Swings

400m Run

15 x Toes to Rings

b) 50 to 10

Ab Mats

Air Squats

**IMPORTANT NOTE FOR THIS WEEKEND**

A)
There will be no class Friday at 6pm due to the set up for the in house comp.

B)
There will be no CrossFit classes on Saturday due to the in house comp. However, there will be a Condition X class at 8 and 9am downstairs.

C)
Sunday there will be the normal classes as usual.

Monday 30th May

"Competitors & Crossfit"

a) Every 90 seconds for 10 Rounds

1 x Power Clean

1 x Full Clean

1 x Front Squat

b) For time -

30 x Clean & Jerks

30 x Toes to Bar

7 Min Break

10 to 1

Handstand Push Ups

Rope Climb

"Condition X"

a) 5 Rounds

4 Mins Work - 1 Min Rest

30 x Wall Balls (20, 14)

10 x Burpees

Max Row remaining time

Hey guys, any volunteers to help this weekend would be great.

We're set for a big day and can't wait to watch you all compete!

Please call or message me if available.

Thanks,
Ben

Thursday 27th May

"Competitors & Crossfit"

a) Partner WOD

30 x clean and jerks (135,95) (every 5change)

30 x clean and jerks (165,115)(every 5)

30 x clean and jerks (185,125)(every 3)

30 x clean and jerks (205,135)(every 3)

30 x clean and jerks (225,155)(singles)

(20 min cap)

b) Partner WOD

30 x Bar Muscle Ups (alternate every 3)

60 x Toes to Bar (alternate every 10)

90 x Push Press (alternate every 9)

120 x Wall Balls (alternate every 20)

"Condition X"

a) 6 Rounds

Min 1 - 15 x Push Ups

Min 2 - 15 x Straight Legged Situps

Min 3 - 60 x Double Unders

b) 150 x KB Swings

EMOM - 7 x Athletic Burpees

c) Every 3 Mins for 5 Rounds

500m Row

NO EXTRA STRENGTH WORK THIS WEEKEND DUE TO THE LEVEL 1 SEMINAR.

There will be just one class this Saturday 28th May at 7am (both CrossFit and ConditionX) since there is a Level 1 seminar on.
On Sunday 29th May there will still be a kickboxing class, but at 8am and the normal Sunday class will be on but at 8am instead.

INHOUSE COMP NEXT WEEEKEND! YAY!

Wednesday 25th May

"Competitors & Crossfit"

a) 30 Mins Gymnastics Skills

b) Partners

4 x 400m Run (alternating)

Straight into

4 x 500m Row (alternating)

"Condition X"

a) 5 Rounds

0-2 Mins - 75m Prowler

2-4 Mins - 75m Sled

4-6 Mins - 25 x Burpees

6-8 Mins - 30 x Calories on Airdyne

8-10 Mins - Rest

It is with heavy hearts that Schwartz Crossfit Melbourne has made the tough decision to withdraw from the 2016 World CrossFit Games.

To dispel any rumours, this is definitely not the result of failed drug tests. You saw the size of our boys and girls.

This decision was driven by the athletes: Kieran, Sammy, Tim, Daniel,Andrew, Jordan, Mallory, Ashlee, Penny, Jaime & Renae.

The reasons are complex, personal and difficult to detail in a FB post. Scheduling, financial constraints and prior commitments led an experienced list (familiar with the commitment required) down this path.

We want everyone to know that the team is united in this decision and support each other 100%. We are committed to the gym more than ever and are proud to finish the 2016 season with a podium finish at the Pacific regionals.

Thank you everyone for your support. We feel blessed to have represented you all and can't wait to do you proud in season 2017. Training starts tomorrow.

*cue Arnold Schwarzenegger voice*
We'll be back. ‪#‎team17‬

Tuesday 24th May

"Competitors" & "Crossfit"

a) Every 2 Mins for 10 Rounds
1 x Full Clean
1 x Hang Clean
1 x Split Jerk

b) EMOM for 10 Mins
3 x Front Squats

c) WOD
50  40  30  20  10 x Wall Balls
25  20  15  10  5  x Chest to Bar Pull Ups

"Condition X"

a) 5 Rounds
Min 1 - 10 x Strict Press
Min 2 - 60 x Mountain Climbers
Min 3 - 10 x Strict Pull Ups

b) 3 Rounds
30 x Calorie Airdyne
30 x KB Deadlifts
60m Walking Lunge

Monday 23rd May

"Competitors & Crossfit"

a) EMOM for 5 Mins

3 x Full Snatches

1 Min Rest

EMOM for 5 Rounds

2 x Full Snatches

1 Min Rest

EMOM for 5 Rounds

1 x Full Snatch

b) "Randy"

c) 10 to 1

Handstsand Push Ups

Toes to Bar

"Condition X"

a) 12 Min AMRAP

20 x KB Swings

10 x Push Ups

b) 5 Rounds

400m Run

15 x Box Jumps

25 x Ab Mats

**Always wanted to try CrossFit and see what it's all about, but too nervous to take the step in the gym?**

Our OnRamp program is the perfect stepping stone to start at Schwartz's CrossFit Melbourne.

No need to "get fit before you start CrossFit" - we cater for all levels of fitness and strength!

Tuesday 31st May, at 7pm, we'll be running the next OnRamp course and it's open to all fitness levels!

Come along, have some fun and find out everything there is to know about training with us!

Just text us on 0409 369 748 with your name to book yourself in for the course, or jump on our website www.crossfitmelbourne.com.au to learn more about the program.

Saturday 21st May

"Competitors & Crossfit"

a) EMOM for 5 Mins

5 x Power Snatches

EMOM for 5 Mins

4 x Power Snatches

EMOM for 5 Mins

3 x Power Snatches

b) Every 2 Mins for 10 Rounds

5 x Pause Back Squats

c) 3 Rounds

15 x Thrusters (115, 75)

15 x Chest to Bar Pull Ups

4 Rounds

10 x Thrusters (135, 95)

1 x Legless Rope Climb

10 x GHD Situps

5 Rounds

5 x Thrusters (165, 115)

5 x Strict HSPU

15 x GHD Situps

"Condition X"

a) 3 Rounds

100 x Air Squats

800m Run

500m Row

b) In Pairs x 5 Rounds each

20 x Unbroken Wall Balls

15/10 x Calorie Airdyne

vegcross.jpg

Friday 20th May

"Competitors & Crossfit"

a) 4 Rounds

21 x Overhead Squats (95, 65)

7 x Muscle Ups

50 x Double Unders

b) 6 Rounds

12 x Alternating Pistols

6 x Bench Press (185, 115)

12 x Toes to Bar

"Condition X"

a) EMOM for 10 Mins

10 x Burpee Box Jumps

b) 5 Rounds

400m Run

50 x Double Unders

10 x Strict Pull Ups

Thursday 19th May

"Competitors & Crossfit"

a) 9 7 5

Power Clean & Jerk (205, 135)

Bar Muscle Ups

7 Mins Break

10 8 6 4 2

Front Squats (225, 155)

Strict HSPU

7 Mins Break

4 Rounds

7 x Deadlifts (315, 205)

2 x Rope Climbs

"Condition X"

a) WOD

30 to 5 x KB Swings

12 x DB Thrusters between each set

b) 5 Rounds

10 x Toes to Rings

30 x Walking Lunges

 

c) 5 Rounds

30 sec Plank

30 sec Side Plank

30 sec Other Side Plank

30 sec Rest

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