Archive for February, 2014

Fri – 21/2/14

A) EMOM 24 minutes

  • Odds: gymnastic weakness (choose a movement and a number or reps you can do without compromising good movement)
  • Evens : 20-40 double unders

B) MobilityWod

Thurs (EWOD) – 20/2/14

EWOD

A) Complete the following every 4mins for 7 rounds mins:

  • 250m row
  • 7 push press (50/35)
  • 7 Burpee bar hops
  • 7 front squats (50/35)
  • 7 Toes to bar

B) 3 x Max Effort Double Unders

When you clip immediately jog 200m, rest 30 seconds between efforts.

Open Gym

Take the time to do some activity recovery on the rower or the bike, practice some technique and do some MOBILITY.

Wed – 19/2/14

A: Back Squat

  • 7, 7, 7, 7, 7

B: AMRAP in 9

  • 7 Back Squat @ 75%
  • 7 Chest 2 Bar
  • 14 sit ups

This is a bit of fun – but also a serious subject.  It’s about making sure our 5kg plates have a long and love filled future just as much as the 10s, 15s and 20s do!  I saw it a lot on Monday – there’s no reason to slam down a bar with only 5kg plates on it, and really not to drop it from the top either.  We’re not going to fine you like they do at Anytime Fitness, we’re just asking for some respect for the equipment.  This goes for the kettlebells and dumbbells too, when you’re finished your reps please place them down, not throw them or drop them.

Happy to chat if you have any questions or go through some extra technique work on bringing down a bar from the top.

Thank you!!

Tues – 18/2/14

A) 6 rounds of 90 second AMRAP (score is total number of KB swings)

  • 7 burpees
  • ME KB (24/16)

2 mins rest between rounds

B) Gymanstics Skill

  • Acc. 2mins in RSP (break=3T2B)

 

Chad Mackay –

Mon – 17/2/14

A) Bench

10, 5, 3, 1, 3, 5, 10

B) For time.

Buy – in: 100 DU

15, 12, 9

  • thruster (42.5/30)
  • pull ups

Cash out: 50 DU

Sat – 15/2/14

CrossFit Open Workout 13.3

AMRAP in 12mins

    • 150 wall balls (9/6)
    • 90 double unders
    • 30 muscle up (or burpee pull up)

Fri – 14/2/14

A) Front squat

  • 10mins to establish a heavy single, then
  • 5 x AMRAP in 25sec @ 60% of heavy single
  • Rest 1min between AMRAPs

B) Accumulate 4mins in hollow position, every time you break conduct 5 lying hip extension with 3 sec pause at top

Thurs – 13/2/14

Endurance WOD

6am & 12pm (we’ll end up leaving this on the board from now on for anyone that wants to have a crack during open gym)

  • 3 x 800m run (rest 1:1)

Then AMRAP in 8mins:

  • 20 deadlifts (100/70)
  • Run 400m
  • 20 KB swings (32/24)
  • Run 400m
  • 20 back squats (60/40)
  • Run 400m

Rest 4mins, then in 4mins complete:

  • 10 deadlifts (100/70)
  • Run 200m
  • 10 KB swings (32/24)
  • Run 200m
  • In remainder max effort back squats (60/40)

Open Gym 4:30 – 7:30pm