What is Crossfit?

What is CrossFit

Getting Started

Getting Started

Booking System

Intensity Booking System
formats

110914

Published on September 11, 2014, by

A – Death by Swing/Burpee 16/24

B – 2km run
100m jog
100m sprint

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formats

090914

Published on September 9, 2014, by

A – 10 minutes pull ups practice

B – 20 minutes. In pairs

100 T2B – 10 each at a time
150 ball slams – 15 each at a time
200 double unders – 20 each at a time

in the remaining time – farmers carry at 2×24/16kg kbs – 100m at a time each

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formats

080914

Published on September 9, 2014, by

It’s deload week people. Test week again next week so come in, train, eat well and sleep ready for next week.

A – good mornings – 5 x 5 progressive

B – 21, 15, 9 – hspu and front squats @ 60/40kg

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formats

010914

Published on September 1, 2014, by

A – 3 x front squat @ 110/65
90 sec rest between rounds
10 rounds

B – AMRAP 10
15 double unders
9 power cleans 60/40
3 push press 60/40

straight into

C – AMRAP 5
3 T2B
3 Burpee

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290814

Published on September 1, 2014, by

A – Close grip bench press 12×2 @ 60% with 30 sec rest intervals

B – 5 Rounds
10 banded KB barbell press AHAP
max rep pull ups

1 min rest between rounds

C – 50 med ball sit up/burpee/ballslams for time

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formats

280814

Published on September 1, 2014, by

A Deficit Sumo Deadlift 10×3 @70% max Deadlift

B – 3 Stations, 1 min on each
15 wall balls 10/7
15 KB swings 32/24
10 x 10m shuttles
once work is done rest remainder of the min

5 Rounds

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formats

270814

Published on August 27, 2014, by

Weightlifting
A- High Hang Power Snatch + Hang Power Snatch

B- Dbl Hang Clean (on the 2nd hang clean no need to lock out on the squat).

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formats

260814

Published on August 27, 2014, by

A – Shoulder Press 5×5 AHAP

B – in pairs 10x 10m wheelbarrow walks

C – 3 rounds
7 Double KB push Press AHAP
7 T2B
7 Barbell Shrugs AHAP

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formats

250814

Published on August 27, 2014, by

A – 5×3 progressive to 3RM back Squat
tempo 21X0

B – AMRAP 4 + 1 min rest x 3
3 OHS 60/40kg
6 KB Swings 24/16
9 Pull Ups

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formats

250714 Friday

Published on July 25, 2014, by

A – Shoulder Press 9 x 3 @ 50% with 30 sec rest between sets

B – 10 rnds
4 HSPU
6 T2B
100m Overhead med ball carry @ 15/10kg
20min time cap

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