Wednesday 31 10 2012

Weightlifting skills 6:30pm

Strength:
A.  Back Squat 5-5-5-5-5
Add 2.5kg from last time.
B1.  Bench Press 5-5-5-5-5
B2.  Barbell Row 5-5-5-5-5

 

Conditioning:

3 Rounds
10 Box Jumps
20m plate push
5 Box Jumps

Extra’s:
Tabata Ring Support

CrossFit – Preppin’ for the Week Part 1

By |October 31st, 2012|WOD| Comments

Tuesday 30 10 2012

Pilates  Today at 7:30pm Register Here!
Gymnastics
Double Tabata 4 Count Muscle Up

Olympic Lifting:
Snatch Practice

Conditioning:
AMRAP in 6 Minutes

6 KB Russian Swings Right Arm
6 Body Rows
6 KB Russian Swings Left Arm
6 Body Rows

Green Smoothie Check it out in our Recipes!

By |October 30th, 2012|WOD| Comments

Green Smoothie

I  have always been a huge advocate for Spirulina!

Everyone can benefit from this amazing green sea algae! It has approx 60% protein per 100gms, over 100 micro and macro nutrients, full of chlorella (for glowing hair, skin and eyes) and is used by athletes for energy and muscle recovery.

Did you know, Spirulina has:

300% more CALCIUM than […]

By |October 29th, 2012|Recipes| Comments

Monday 29 10 2012

Pilates  This  Tuesday at 7:30pm Register Here!
Strength:
Back Squat 5-5-5-5-5
Add 2.5kg from previous effort
Behind The Neck Press 5-5-5-5-5
Super set with the back squats

Conditioning:
Tabata Power Cleans 62.5/42.5kg

Extra’s:
One Armed Pull Up (Holding onto wrist) 5-5-5-5-5
OR
Archers Pull Up 5-5-5-5-5

By |October 29th, 2012|WOD| Comments

Sunday 28 10 2012

Rest Day! Enjoy some MotoGP 😀

By |October 28th, 2012|WOD| Comments

Saturday 27 10 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Conditioning

1 Mile Run.
Rest 5-10mins

“Nasty Girls”

3 Rounds

50 Squats
7 Muscle Ups
10 Hang Power Cleans 62.5/42.5kg

“Why can’t you do pull-ups?”

By |October 27th, 2012|WOD| Comments

Friday 26 10 2012

Strength:

Back Squat 5-5-5-5-5
Add 2.5kg if everything was perfect from Wednesday.

Conditioning:

AMRAP in 12mins
Row 150m
15 Clapping Push ups

Extras

Barbell Hip Thrusts 10-10-10

By |October 26th, 2012|WOD| Comments

Thursday 25 10 2012

Gymnastics:

Handstand Pactice
Handstand Push up 3-3-3

Conditioning:

30-20-10 Thrusters 35/25kg
3-2-1 Rope Climb

By |October 24th, 2012|WOD| Comments

Wednesday 24 10 2012

Weightlifting skills 6:30pm

Strength:

Back Squat 5-5-5-5-5
Add 2.5kg
Behind the Neck Press 5-5-5-5-5
Use as a super set with the back squats

Conditioning:

Alternating Tabata
Double Russian Kettlebell Swing
Ring Dip

Awesome

By |October 23rd, 2012|WOD| Comments

Tuesday 23 10 2012

Skill:
Rope Climbs

Olympic Lifting:

Tall Clean 5-5-5-5-5
Push Jerk 2-2-2

Conditioning:
100 Slam Balls

By |October 22nd, 2012|WOD| Comments