Strength

Back Squat 3×5

Conditioning

Complete the following 3 AMRAPS each for total reps:

1) In 4minutes run 400m then AMRAP of burpees

Rest 30 seconds

2) In 4minutes run 400m then AMRAP of KB swings 24/16kg

Rest 30 seconds

3) In 4minutes run 400m then AMRAP double unders

Log results online (beyond the whiteboard)

This sums it all up

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Today is the last day of the month.. The year has gone by soooooo fast.. 

We won't be doing athlete of the month this time around as it was a shorter month due to holidays and everyone has just finally got back into a solid routine but work hard in Feb as this will be the month before the open begins.. 

BBG

Power clean and push jerk

Spend 12 minutes to find your heaviest 1rm for the day

Conditioning

10 minute AMRAP of:

5 power clean and push jerks (75% of max)

5 HSPU

Log results online (beyond the whiteboard)

Where have all the PR's gone?

Good read.. This is something I am going through myself but stick at it because soon enough it will come back to you and you will be hitting massive PB's again. 

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Today's workout is to raise money for the Tassie Bush Fire Appeal.. We will be asking you pay $10 to train today and all the $$$ will be donate to the cause. 

Also Health and leisure have put together some prizes for the fastest male and female athlete. Times must be verified with a video. So if you are wanting to have a crack get your counter motivator to video your WOD and upload it to youtube..  

Conditioning

With a counter/motivator

“Fire fighter frank”

For time:

42 wall ball shots, 9kg/7kg

21 pull-ups

30 wall ball 

15 pull-up

18 wall ball

9 pull-up

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I hope everyone had an awesome Australia day long weekend. The batteries should be charged up and ready to go. 

Also this Wednesday we will be having the WOD to help raise money for the Tasmanian Bush Fire appeal so please bring $10 on the day. All money will be donated.. 

Also for those who want to win a prize have your partner video your WOD and upload it to youtube because the fastest male and female in Tassie will be getting prizes… 

BBG

Hi hang snatch

5×2

notes – aiming to go heavier then last week and with better form

Conditioning

6 rounds for time of:

5 power snatch 60/40kg

10 sit ups (ab mat)

Log results online (beyond the whiteboard)

Has nothing to do with CrossFit but Zara is BOSS…… 

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Happy Australia day people…. I hope you all have a good day and enjoy the long weekend.. 

The box is open from 10am till 11.30am for some open gym time so come in and do a catch up WOD or work on some olympic lifting as this event is coming up that I suggest you guys get down to.. 

Also guys the link for the front squat tip was broken yesterday so here it is… Give this a go next time you are doing front squat to achieve a bad ass rack position….

Give this a go next time you are doing front squat.. Something to think about to continue to better the front rack position a lot of you have trouble with..

Conditioning

"Nancy"

5 rounds for time of:

400m run

10 Overhead Squats 42.5/30kg

Log results online (beyond the whiteboard)

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Thank you to everyone who showed up for our free trial class. We hope to see you at the fundamentals class to begin your CrossFit journey.

BBG

Push jerks

3-3-3-3-3

note – no push presses. We are doing push jerks 

Conditioning

10 minute AMRAP of:

10 push jerks 60/40kg

20 pistols

Log results online (beyond the whiteboard)

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Learn more about the Paleo Diet.

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BBG

5×2 hi hang snatch

note – build up to a heavy but manageable weight and then use same weight for all sets

Conditioning

5 rounds for time of:

5 hang squat snatch 60/40kg

10 burpees

50 double unders

Log results online (beyond the whiteboard)

Also guys please be sure to start logging your WOD results again.. Very few people are using BTW.. If things don't start to pick back up I will be cancelling our membership. You can still log your own WOD's manually if you wish to do so. Sorry to let those down who want to use this software but it's not worth us keeping it if no one else is using it….. 

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Hope you all had a good weekend and are recharged for another big week.. 

Also a reminder that the free trial class will be on Wednesday the 23rd at 5.30pm. Get your friends and family to contact me to book a place. We already have 9 people booked in… 

Strength

Back squats

3×10 (heavy as possible)

conditioning

10 minute AMRAP of:

10 T2B

10 push ups (HR)

10 KB swings 24/16kg

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Open box today at 10am till 11.30am…

Come in and do a catch up WOD, work on extra olympic lifting and tackle some mobility and things you need to work on..

What is a CrossFitter?

This is a cool read….

Please show up today.. Yesterday was a very poor turn out.. Please be sure to get to class today 🙂

Conditioning

Part A-

Tabata Push ups (HR)  for max reps

Then….

Part B

For total working time:

4x800m runs

Rest 2minutes between each effort

Your score will be the total time after your last 800m run

Strength

Deadlift

5rm

Conditioning

For time complete the following:

Row 1000m

150 double unders

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Conditioning

For time:

15 thrusters 50/35kg

25 pull ups

10 thrusters 50/35kg

20 pull ups

5 thrusters 50/35kg

15 pull ups

No excuses.. Foot brace but still WODing.. Good on ya Mel

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At the weekend I was lucky enough to be invited to Tyson's wedding.. Most of you know Tyson, he is one of our longest training clients. Has been with us since the PCYC and has really come a long way. He has now moved to Hobart with is wife and is doing very well down there. Anyway here he is on is special day. Very proud to have been a part of this

Strength

back squats 

10-10-10

note – heavier then last weeks

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Open box at 10am till 11.30am

Use this time today to work on some Oly lifting.. The more you practice the better you'll get. Sometime doing them just once isn't enough for you to become awesome at the snatch and clean and jerk. So practice them often. 

Conditioning

Tabata the following 3 movements:

Note – your score will be total amount of reps completed in each interval as well as the grand total

E.G scoring:

150, 60, 130 = 340 (any scaling options or Rxd)

;

Tabata 1- Double unders

Rest 1min

Tabata 2- Wall Ball 9/7kg

Rest 1min

Tabata 3- Double unders

;

Log results online (beyond the whiteboard)

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BBG

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