Sunday 04 11 2012

Rest Day!

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

CrosssFit Competition “Best in the West” @CrossFit Merciless

By |November 4th, 2012|WOD| Comments

Saturday 03 11 2012

Long Weekend Hours

Saturday 3rd – 9am (No 8am Weightlifting)
Monday 5th – 6am , 5.30pm , 6.30pm
Tuesday 6th – Closed

Conditioning:

5 Rounds

2 Minutes Row For Max Calories
30 Seconds Rest
2 Minutes Max Shoulder Touches
30 Seconds Rest
2 Minutes Max Barbell Step Ups
30 Seconds Rest

By |November 3rd, 2012|WOD| Comments

Friday 02 11 2012

Long Weekend Hours

Saturday 3rd – 9am (No 8am Weightlifting)
Monday 5th – 6am , 5.30pm , 6.30pm
Tuesday 6th – Closed

Strength:
Back Squat 5-5-3-3-1-1-1

Conditioning:
30 Bench Press at 3/4 Body Weight
Run 800m
50 Pull Ups
Run 800m
30 Bench Press at 3/4 Body Weight

 Virtual cookies! Chocolate Almond Cookies Check them out Here!

By |November 2nd, 2012|WOD| Comments

Chocolate Almond Cookies

Super easy to make, vegan, gluten free and totally delicious! Makes approx 24 cookies

-2 cups almond meal
-1/4 cup coconut flour
-1/4 cup raw cacao powder
-1 scant tsp baking powder
-Pinch sea salt
-3/4 cup melted coconut oil
-1/2 cup coconut sugar

-Preheat oven to 180ºC
-In a mixing bowl, stir the almond meal, coconut flour, raw cacao powder, baking powder and […]

By |November 2nd, 2012|Recipes| Comments

Thursday 01 11 2012

Gymnastics:
Rope Climbing Skill Work

 

Olympic Lifting:
Clean Balance 2-2-2-2-2
Push Jerk 2-2-2

 

Conditioning:
30 Tall Clean Thrusters 42.5/30kg
OR
Squat Clean Grace 62.5/42.5kg

By |November 1st, 2012|WOD| Comments