Saturday 29th February, 2014

A) Conditioning:

In teams of two complete
5 Rounds for time
22 KB Swing 24/16kg
22 Box Jump 24″
400m Run
22 Burpees
22 Wall Balls10/6kg

Friday 28th February, 2014

Afternoon classes are OFF! 14.1 will run from 4-7pm come down and support everyone! 

A) Strength:
EMOTM 7 mins:
5 tempo OHS (13×1)
7 Toes to Bar

B) Conditioning:
AMRAP in 7 mins
Wall Ball10/6kg
*EMOTM complete 5 Burpees

Thursday 27th February, 2014

A) Mobility:
Long mobility / flexibility

B) Conditioning:
Ascending in reps for 20min
1-2-3-4-5-6….etc
Power Clean 45/30kg
2-4-6-8-10-12....etc
Pull Ups

*If possible you will sub Pull Ups for M.U's but in the same rep range as Power Cleans.

Wednesday 26th Februry, 2014

For anyone doing the 2014 CrossFit Open. We will be holding the workout every Friday between the hours of 4-7pm for 5 weeks.(This means there is no class Fridays at 5pm).
I encourage you to bring friends and family on a Friday and let them see what you do on a day-to-day basis!

There will be some beer supplied also!!!

**Morning classes on a Friday will run as per normal except that it will be the workout posted for The Open.

***If you can not make it in anytime on Friday, then you can organize a time with one of the Judges to do your workout. This will incur a $20 fee. 

If this does not make sense, please get on contact with me!

A) Strength:
Pause Back Squat
10 x 2

B) Conditioning:
10min AMRAP:
10 Wall Balls 10/6kg
30 Double Unders

Tuesday 25th February, 2014

A) Strength:
5 sets
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
1 Overhead Squat
* do not drop between movements

B) Skill / Strength:
Hand Stand Work
Accumulate:-
a) Total of 2min Hand Stand Hold
b) 40 Shoulder taps
c) Max hand stand pushup in 3 sets

Monday 24th February, 2014

A) Strength:
15 Muscle Ups in as few sets as possible.
*Or practice Muscle Ups

25 Ring Dips in as few sets as possible.

B) Conditioning:
For time
15 – 12 – 9 – 12 – 15
Kettle Bell Swing 24kg
Box Jump 24/20"
T2B

Saturday 22nd February, 2014

A) Partner Stretching:- Releases


- Stretches

B) Conditioning:
In teams of two complete
“Cindy” plus a bit more
AMRAP in  25mins
5 Pull ups
10 Push ups
15 Squat
*Partners alternate between movements, only one person working at a time, e.g.
Round 1 – P1 performs Pull ups, P2 Push ups, then P1 Squats.
Round 2 – P2 performs Pull ups, P1 Push ups, then P2 Squats.
and so on

Friday 21st February, 2014

Matty was jealous that i gave Dunsy a shout out... So here is one to Matty Martin! You may not all know this about Matty but in his spare time he likes to hangout with celebrities (HOT ones!).





A) Conditioning:

For time
21-15-9
Overhead Squat 40/30kg
Chest to Bar

B) Extra:
2) Tabata
Double Unders

Thursday 20th February, 2014

Told you the wrong day Dunsy... Sorry bud.

A) Strength:
5 x 2 Power Cleans + 2 Split Jerks

B) Conditioning:
3 Rounds:
800m Run
12 Deadlifts
21 Situps

Wednesday 19th February, 2014

A) Strength:
EMOTM for 10mins:
Even – 5x4-point Squat Therapy
Odd – 3 Muscle Ups / 8 C2B / 10 Pull Ups

B) Conditioning:
"Tabata"
Hand Release Push up
then
Every 2 mins for 10 mins perform Max effort 200m sprint

Tuesday 18th February, 2014

A) Strength:
EMOTM 10mins
1 Power Snatch + 1 Squat Snatch or OHS

B) Conditioning:
25 Burpees
25 Power Cleans 60/35kg
25 Burpees
*Begin workout with 25 Burpees, at the 1:00 mark complete 7 Air Squats. Then EMOTM for the remainder of the workout perform 7 Air Squats.

Monday 17th February, 2014

This was from the 2012 Open and is in the style of what this year will look like. A great practice for what is to come!

A) Strength:
Strict Pull Ups
5x5

B) Conditioning:

18min AMRAP:
15 Box Jumps 24/20″
12 Shoulder to Overhead 50/30kg
9 Toes to Bar

Saturday 15th February, 2014

A) Conditioning:

'Teams of 3'
Complete for time:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters
*All at the same weight.
**One athlete works at a time.
***EMOTM stop where you are and all athletes complete 5 burpees

Friday 14th February, 2014

A) Strength:
Back Squat
10rm

B) Conditioning:
7min AMRAP
ascending ladder by 3′s
Thruster 40/30kg
200m Run
Complete 3 Thruster + 200m Run, then 6 Thruster + 200m Run and so on until 7 mins is up.

Thursday 13th February, 2014

A) Strength:
3 Rounds:
1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

B) Conditioning:
3 Rounds:
800m Run
12 Deadlifts 100/60kg
21 Sit Ups

Wednesday 12th February, 2014

A) Strength:
Power Snatch
5 x 3

B) Conditioning:
10min AMRAP:
10 Pull Ups
20 Wall Balls 10/6kg
10 T2B

Tuesday 11th February, 2014

Yesterday was TOUGH and no you aren't the only one with a sore bum! Back it up today and you will feel better for it.

A) Strength:
EMOTM 10min
5 Push Press
5 Burpees

B) Conditioning:
5 Hang Power Cleans
200m Run
10 Hang Power Cleans
400m Run
15 Hang Power Cleans
800m Run

Monday 10th February, 2014

Strength:
15min to achieve
20rm Back Squat

Conditioning:
For time:
15 Pull Ups
25 Squat Cleans 40/30kg
25 Push Ups
50 Overhead plate Walking Lunges 20/10kg
Run 800
50 Overhead plate Walking Lunges 20/10kg
25 Push Ups
25 Squat Cleans 40/30kg
15 Pull Ups

Saturday 8th February, 2014

A) Conditioning:

With a 24-minute Running Clock
A. 1 minute: max reps of Thrusters 40/25kg
B. 2 minutes: max reps of Burpees
C. 3 minutes: max reps of Pull Ups
D. 18 minute AMRAP of:
15 Box Jumps 24/20"
12 Shoulder to Overhead 55/35kg
9 T2B

Friday 7th February, 2014

IA) Strength:
15min to build to a
Heavy Deadlift

B) Conditioning:
Teams of 2 complete:-
3 Rounds for time
75 Wall Balls 10/6kg
50 KB Swings 32/24kg
25 Burpee Box Jumps 24/20"

Thursday 6th February, 2014

A) Strength:
20mins to Build to a Heavy Squat Clean

B) Conditioning:
For time:
100 Burpees
800m

Wednesday 5th February, 2014

A) Strength:
Build to a heavy Power Snatch

B) Conditioning:
'Nancy'
5 Rounds:
Run 400m
15 Overhead Squats 40/30kg

Tuesday 4th February, 2014

We will be holding a Hero WOD at 5:30pm instead of the normal class. Jen has asked we do this as it is a friends brother who was killed in Afghanistan 3 years ago.
I would love for as many of you as possible to come along and support Jen and this cause.

The WOD:
31min AMRAP:
1 Clean and Jerk 75/55kg
300m Run
6 KB Swings 24/32kg
20 Burpees
*This will run like any other WOD with all movements being scalable.

All other classes as per usual

A) Strength:
Strict Press + Push Press + Push Jerk
5 x 8 - 6 - 4

B) Conditioning:
7min AMRAP:
30 KB Swings 24/16kg
30 Wall Balls 10/6kg

Monday 3rd February, 2014

A) Strength:

Front Squat

5x3

B) Conditioning:

12min AMRAP:

6 Thrusters 42.5kg/25kg

12 Pull Ups

6 Burpees

Saturday 1st February, 2014

A) Conditioning:

100 Squats - Squat

80 Lunges - Deadlift hold 100/70kg

60 Deadlifts 100/70kg - Pull Up hold

40 S2OH 60/40kg - Plank