Monday 22 10 2012

Strength:

Back Squat 5-5-5-5-5
Add 2.5kg from last time.

Conditioning:

5 Rounds
15 Weighted push ups
15 Pull Ups

Extra’s:

20-18-16-14-12-10 Hollow Rocks
5 Floor Bridges between each set

Continue to work hard on the back squats, and only add weight if everything feels good, knees are out, hamstrings working hard and tummies switched on.

Final Rankings for the 2012 Schwartz’s Crossfit Challenge

By |October 22nd, 2012|WOD| Comments

Sunday 21 10 2012

Rest day!

Schwartz’s Crossfit Challenge.
Day 1 Results

Awesome work Ross, Jess and all the athletes participating in the challenge.

Challenge Day 2

The venue is going to be packed! So if you are coming, try to get there around 8-9am.
Schwartz’s Crossfit
904 Glen Huntly Rd Caulfield South VIC 3162

By |October 20th, 2012|WOD| Comments

Saturday 20 10 2012

We are closed this Saturday due to Schwartz’s Crossfit Challenge.

We wish Ross all the best, as he represents our club at “Schwartz’s CrossFit Challenge” this weekend. I hope as many of our member’s as possible can come and show their support. The venue is going to be packed! So if you are coming, try […]

By |October 19th, 2012|WOD| Comments

Friday 19 10 2012

Due to CrossFit Melbourne Challenge this Saturday and Sunday we will be closed Saturday 20/10/2012
More Information to come Via Facebook and our Website we hope you all can make it to support our athletes.

Strength:

Back Squat 5-5-5-5-5
Add 2.5kg from last time
Handstand Push Up 5-5-5-5-5
Super set with the back squats

Endurance/Conditioning:

Strict Pull Up Ladder 3-6-9
For 4 cycles

Extra’s:
Split […]

By |October 19th, 2012|WOD| Comments

Thursday 18 10 2012

Due to CrossFit Melbourne Challenge this Saturday and Sunday we will be closed Saturday 20/10/2012
More Information to come Via Facebook and our Website we hope you all can make it to support our athletes.

Gymnastics:
Muscle Up 1-1-1

Olympic Lifting:
Snatch 1-1-1

Conditioning:
“Isabel”
30 Power Snatches 60/42.5kg

Motorbikes I love them..

By |October 18th, 2012|WOD| Comments

Wednesday 17 10 2012

Weightlifting skills 6:30pm

Strength:

Back Squat 5-5-5-5-5
Add 2.5kg from last time

Conditioning:

AMRAP in 20 Minutes
10 Renegade Rows 20/15kg
20m Prowler Push

Extra’s:
Seated Good Morning 10-10-10

By |October 17th, 2012|WOD| Comments

Tuesday 16 10 2012

Skill:
Practice Handstands and Handstand Push Ups

Conditioning:

15-12-9

Pull Up
Ring Dip
Power Clean 42.5/30kg
Thruster 42.5/30kg

By |October 16th, 2012|WOD| Comments

Monday 15 10 2012

Strength:
Back Squat 5-5-5-5-5
Add 2.5kg from last time
Behind The Neck Press 5-5-5-5-5
Complete as a super set with the Back Squats

Conditioning:

Tabata Deadlift 80/50kg
Use a clean grip and rest at the top of the deadlift

By |October 15th, 2012|WOD| Comments

Sunday 14 10 2012

Rest Day! I am off at Coach Carl’s Gymnastics Movement Seminar very excited at what I will learn.

By |October 14th, 2012|WOD| Comments

Saturday 13 10 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

“WHITE”

5 Rounds

3 Rope Climbs 15 Foot
10 Toes to Bar
21 Overhead Walking Lunge Steps 20/15kg
400m Run

Pilates mat classes Saturdays @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

Pec Smash Barbell Quickie

By |October 13th, 2012|WOD| Comments