Tuesday 13 11 2012

Olympic Lifting:

Split Sntach 2-2-2-2-2-2-2
Alternate Leg Every Rep

Strength:
Weighted Pull Up 2-2-2

Extra’s:
Seated Good Morning 10-10-10

By |November 13th, 2012|WOD| Comments

Monday 12 11 2012

Strength:
Bench Press 5-5-5

Conditioning:
Tabata Mash Up
Hang Power Clean 50/35kg
Push Press 50/35kg

By |November 12th, 2012|WOD| Comments

Sunday 11 10 2012

Rest Day!

CrossFit – Invitational Archives

By |November 11th, 2012|WOD| Comments

Saturday 10 11 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Strength:
Overhead Squat 3-3-3-3-3 reps

Conditioning:
Tabata Row

Extra:
3-5 sets of the 3-5 reps of the following complex
2 Toes through rings
1 muscle up
2 ring dips

By |November 9th, 2012|WOD| Comments

Friday 09 11 2012

Today’s Session times 6am, 7am, 12pm, 5:30pm and 6:30pm

Conditioning:

“Helen”

3 Rounds
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull Ups

Extra’s:

3 x 15 Sotts Press 20kg
OR
3 x 15 Sotts Press (with heels jacked up)
OR
3 x 15 Behind the Neck Press

A super easy and delicious mid-week meal! Protein packed!

By |November 9th, 2012|WOD| Comments

Moroccan Quinoa Pilaf

A super easy and delicious mid-week meal! Protein packed!

Serves 4

-1 tbsp coconut oil
-1 large red onion, diced finely
-3 cloves garlic
-2 tsp chermoula spice (or ground turmeric, cumin and chilli)
-2 zucchinis, diced
-1 cup diced eggplant
-3 large tomatoes, diced
-1 cup broccoli florets
-2 cups water
-1 cup quinoa
-1 can chickpeas, drained and rinsed (optional- but for extra protein this […]

By |November 8th, 2012|Recipes| Comments

Thursday 08 11 2012

Today’s Session times 6am, 7am, 12pm, 5:30pm and 6:30pm

Strength:

Sumo Deadlift High Pull 5-5-5

Conditioning:

3 Rounds
15 Pull Ups
20 Burpees
15 Sumo Deadlift High Pull 42.5/30kg

Extra’s:

Snatch Test
Take 60% of your 1RM Back Squat.
Complete 1 Snatch EMOM at this weight for 10 Minutes.
If you hit 7 – 10 out of the 10 attempts more strength is needed.
If you hit 1 […]

By |November 8th, 2012|WOD| Comments

Wednesday 07 11 2012

Today’s Session times 6Am, 7Am, 12Pm, 5:30pm and (6:30pm Open Gym)

Conditioning:

For Time

Run 800m
30 Overhead Squats 40/30kg
Run 600m
30 Front Squats 40/30kg
Run 400m
30 Back Squats 40/30kg
Run 200m
30 Air Squats
Run 400m
20 Overhead Squats 20/15kg
Run 600m
20 Front Squats
Run 800m
20 Overhead Squats 20/15kg

By |November 6th, 2012|WOD| Comments

Tuesday 06 11 2012

Long Weekend Hours
Tuesday 6th – Closed

Just so you don’t miss out on your workout.
Log resualts to whiteboard
Run 1.6km and at every 1 minute complete 10 squats, 10 push-ups, 10 sit-ups

By |November 6th, 2012|WOD| Comments

Monday 05 11 2012

Long Weekend Hours
Monday 5th – 6am , 5.30pm , 6.30pm
Tuesday 6th – Closed

Conditioning:

3 Rounds
Run 800m
Rest 1 Minute

Handstand Hold 1 Minute
Rest 1 Minute

 

Extra’s:

Kipping Drills
OR
Front Lever Practice

By |November 5th, 2012|WOD| Comments