Friday 31st January, 2014

Strongy is Coaching the morning classes... BE SURE TO COME AND SEE HIM! ; )

A) Strength:
1 Power Snatch + 1 Hang Power Snatch
2 - 2 - 2 - 2 - 2

B) Conditioning:
21 - 15 - 9
KB Swings 32/24kg
HR Push Ups
Ab Mat Sit Ups

Thursday 30th January, 2014

A) Strength:
Back Squat
6x4

B) Conditioning:
EMOTM 14mins
Odd - 6 Thrusters
Even - 12 Burpees

Rest until 10min

Run 800m

Wednesday 29th January, 2014

NO 7AM CLASS, SORRY GUYS.
A) Strength:
Power Clean + 1 Jerk
5 x 2

B) Conditioning:
For time:
25 Burpee Pull Ups
25 KB Swings 24/16kg
25 KB OH Lunge 24/16kg (left arm)
25 KB OH Lunge 24/16kg (right arm)
25 KB Swings 24/16kg
25 Burpee Pull Ups

Tuesday 28th January, 2014

A) Strength:

Pull Ups
10-8-6-4-2

B) Conditioning:

EMOTM 7mins:
15 Wall Balls

Rest to 10min mark

Run 800m

Monday 27th January, 2014

Oly Lifting:

- Build to heavy Clean and Jerk

- Power Clean and Jerk
2x3 @80%
3x2 @85%

- Build to Snatch from High Hip

- Build to heavy Front Squat

10min AMRAP:
'Helen'
Remaing time ME Burpees

Saturday 25th January, 2014

A) Conditioning:

In Teams of 2:
200m Partner Carry
50 Pull Ups
40 Box Jumps
30 KB Swings
20 Burpees
200m Partner Carry

REST 5mins

ME 500m Row in heats!

Friday 24th January, 2014

A) Strength:
EMOTM 10mins:
3 OH Squats
5 Burpees

B) Conditioning:Run 1km
Then
3 Rounds:
15 SDHP 40/25kg
10 Thrusters 40/25kg
5 Pull Ups

Friday 24th January, 2014

A) Strength:
Hang Power Snatches
6x4

B) Conditioning:
21-15-9
T2B
KB Swings 24/16kg
*Run 400m at the start and between each round.

Wednesday 22nd January, 2014

A) Strength:
3 Rounds:
5 Strict Press
5 Push Press
Rest 2mins

B) Conditioning:

21 Min EMOM:
Min One: 4 Power Cleans, build up
Min Two: 8 CTB Pull Ups
Min Three: 12 Box Jumps – 24/20″ - See more at: http://shorelinecrossfit.com/wod/#sthash.TT1FQB5l.dpuf

EMOTM 21mins:
Min 1 - 6 Power Cleans
Min 2 - 8 Pull Ups
Min 3 - 12 Box Jumps 24/20"

21 Min EMOM:
Min One: 4 Power Cleans, build up
Min Two: 8 CTB Pull Ups
Min Three: 12 Box Jumps – 24/20″ - See more at: http://shorelinecrossfit.com/wod/#sthash.TT1FQB5l.dpuf

21 Min EMOM:
Min One: 4 Power Cleans, build up
Min Two: 8 CTB Pull Ups
Min Three: 12 Box Jumps – 24/20″ - See more at: http://shorelinecrossfit.com/wod/#sthash.TT1FQB5l.dpuf

Tuesday 21st January, 2014

A) Strength:

3-Pos. Pausing Snatch Pull - climbing
7x1
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

B) Conditioning:
For time:
1km Run
30 Deadlifts 70/50kg
20 Front Squats 60/40kg
30 Deadlifts 70/50kg

Monday 20th January, 2014

A) Strength:
Back Squat (again!)
3x5

B) Conditioning:

"The Open Test"
AMRAP 20min:
40 Wall Balls 10/6
40 Double unders
30 Box Jumps 24/20" - games standards
30 T2B
20 C2B Pull ups
20 Burpees
10 Cleans, 55/30kg
10 Jerks 55/30kg
5 Snatches 55/30kg
5 Ring Dips

Saturday 18th January, 2013

A) Strength:
EMOTM 8mins:
2 Front Squat
4 Back Squat

B) Conditioning:
Pair "Kelly"
5 Rounds
800m Run (as a team)
40 Box Jump (24″ – cycle through one at a time)
40 Wall Ball (sets of 10 each)

Friday 17th January, 2014

A) Strength:
EMOTM 7mins:
3 Power Cleans + 1 Split Jerk

B) Conditioning:
10min AMRAP:
3 Power Cleans 55/30kg
5 Pullups
10 Push Ups

Thursday 16th January, 2014

A) Strength:
Front Squat
3-3-3-3-3

B) Conditioning:
"Running Fran"
21-15-9
Thrusters 42.5/30kg
Pull Ups
*Between each round complete 800m Run

Wednesday 15th January, 2014

A) Strength:
Deadlift
5-5-5-5-5

B) Conditioning:
5 Rounds:
20 Ab Mat Sit Ups / 10 V-Snaps
15 KB Swings 24/16kg (to eye level)
20 Push Ups

Tuesday 14th January, 2014

A) Strength:
5 Rounds:
5 Strict Press
ME Push Press
*Limit of Push Press is 15.

B) Conditioning:
10min AMRAP:
8 Hang Power Cleans
4 S2OH
Run 200m
*Choose own weight

Monday 7th January, 2013

A) Strength:
Overhead Squat
3x6

B) Conditioning:
7min AMRAP:
7 Burpee Pull Ups
15 Air Squats

REST 1min

Tabata
Squat

Saturday 11th January, 2013

Dont forget, Saturdays are permanently at 7am from now on! :) 

A) Conditioning:

In teams of 3 complete for time:
90 toes through rings (30 each)
then
“EVA”
5 Rounds
800m Run (run as a team)
30 KB Swings (complete 10 reps each)
30 Pull ups (complete 10 reps each)
then
2 x “Karen”
300 Wall Balls
then
90 toes through rings (30 each)

Friday 10th January, 2014

A) Strength:
EMOTM 10mins
1 Clean Deadlift
2 Hang Power Cleans
1 Split Jerk

B) Conditioning:
4 Rounds, 1 min at each station:
T2B
Ring Dips
Power Clean 60/40kg
Row
Rest 1 min

Thursday 9th January, 2014

A) Strength:
EMOTM 8mins:
3 Power Snatch
*More Advanced guys/girls will do 1 Power Snatch + 1 Snatch

B) Conditioning:
5 Rounds:
Run 400m
10 OH Squat 40/25kg
15 Ab Mat Sit Ups

Wednesday 8th January, 2014

Strength:

Back Squat

4 x 8

Conditioning:

6min AMRAP:

5 Deadlifts 100/60kg

10 Wall Balls

1min Rest

4min AMRAP:

5 Wall Balls

5 Pull Ups

Tuesday 7th January, 2013

Well last night was a little bit CRAZY !!!

A) Strength:
BTN Push Press
5x4

B) Conditioning:
12min AMRAP:
10 T2B
20 S20H 40/25kg
30 Walking Lunge

Monday 6th January, 2014

After over 35hours spent in the gym this weekend It looks AMAZING!!!!

A huge thank you to Scotty, Kelly, Strongy, Che, Jimmy, Nina Lily, Deian, Natasha and Ann  for helping a ridiculous amount in getting it all done. Thank you SO much. 

A special mention to Gazza for the amount of work he put into building and working on the place! Thank you SO much! 

Come in and CHECK IT OUT!

A) Strength:

Squat Cleans

4x3 @70%

B) Conditioning:

Run 400m

-then

3 Rounds:

6 Box Jumps 24/20"

9 KB Swings 24/16kg

12 Burpees

-then

Run 400m 

Saturday 4th January, 2013

Gym is CLOSED.

Session will be held at 7am at Kitchener Park in Mona Vale.

There will be NO 8am class. (Its worth it)

Friday 3rd January, 2014

A) Strength:
Back Squat
7x5

B) Conditioning:
For time
10-9-8-7-6-5-4-3-2-1 
Deadlift 52.5/40kg
Burpee Box Jumps 24/20"

C) Finisher
5min AMRAP:
20 Unbroken D.U's
*Every 20, do 1 burpee

Thursday 2nd January, 2014

TWENTY - FOURTEEN !!!

A) Strength:

EMOTM 6mins

4 TnG Power Cleans 

B) Conditioning:

4 rounds:

50 Squats

Run 400m