WORKOUT OF THE DAY

Nov 30th – Partner Chipper

By |November 30th, 2019|

WORKOUT

In teams of 2 accumulate in Chipper style100 Calories on the rower150 WallBalls 20/14# to 10/9′ (Performance 14/10#to 9′ (Fitness)2000m Run1000kg Ground to Overhead.

Break up the work however you like but each movement must be complete before you move on to the next.

STRENGTH

You Shouldn’t Train Like The Pros To Build Muscle

“Most men come to the gym with the goal […]

Nov 29th – Snatch or OHS?

By |November 29th, 2019|

LIFTS

Snatch 3 x 5 – Use 50-60-65-70-75% of your 1 Rep Max or build to a heavy triple.

OR

Over Head Squat 3 x 5 – Use 50-60-65-70-75% of your 1 Rep Max or build to a heavy triple.

WORKOUT

10 Minute EMOM

PerformanceODD 2 Rope ClimbsEVEN 25 KB Swings 24/16kg

FitnessODD 6 Rope LowersEVEN 25 Russian KB Swings 24/16kg

BASICS

Nov 28 – Sumo Deadlift Singles

By |November 28th, 2019|

LIFT

Sumo Deadlift 1 x 5 – Use 90%+ of your 1 Rep Max, or build to a heavy single.

WORKOUT

3 Rounds For TimePerformance10 Cleans 60/40kg400m Run

Fitness10 Power Cleans 40/30kg400m Run

THROWBACK THURSDAY

Ash and Lucy hanging out in 2016. Both on the rehab train in 2020 🙂

Nov 27th – AMRAP Wednesday

By |November 27th, 2019|

WORKOUT

Performance20min AMRAP7 Front Squats 70/50kg10 Steps DB OH Lunge RT Arm 20/12.5kg7 Burpees10 Steps DB OH Lunge LT Arm 20/12.5kg

Fitness20min AMRAP7 Front Squats 50/35kg10 Steps DB OH Lunge RT Arm 15/10kg7 Burpees10 Steps DB OH Lunge LT Arm 15/10kg

MaD MEMBER BENEFITS

Nov 26 – Thruster Triples

By |November 26th, 2019|

LIFT

Thrusters 3 x 5 – Use 80-85% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT

15 Min EMOM

PerformanceMin 1 20 WallBalls 20/14# to 10/9’Min 2 15/12 Cal RowMin 3 Ground to Overhead 40/30kg

FitnessMin 1 15 WallBalls 14/10# to 9’Min 2 12/10 Cal RowMin 3 Ground to Overhead 30/20kg

NUTRITION

Gluten and Thyroiditis, […]

Nov 25 – Back Squat by 5!

By |November 25th, 2019|

LIFT

Back Squat 5 x 5 – Use 70-75% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT

Performance20 Double Unders12 Toes To Bar12 HRPU

Fitness40 Single Skips12 Hanging Knee Raise6 HRPU Negatives

BENCHMARK TRAINING

Girl – “Nicole”

20 Min AMRAPRun 400mMax Rep Pull Ups (Fitness Body Rows)

Score is total pull ups (Body Rows), run each […]

Nov 24 – Sunday Strength Session

By |November 24th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

Competition Week Training – Q […]

Nov 23rd – Free Intro Workout

By |November 23rd, 2019|

WORKOUT

20 minute AMRAPPartner workout, partners alternate complete rounds10 Goblet Squats10 Box Jump Overs10 HR Push Ups

FREE CROSSFIT CLASS – Sat November 23rd @9am. 

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a CrossFit workout based on those movements, and […]

22 Nov – Back Squat 1 x 20 is back

By |November 22nd, 2019|

LIFTS

Clean & Jerk 3+1 x 5 – 3 Cleans + 1 Jerk for 5 sets. Use 50-60-65-70-75% of your 1 Rep Max, or build to a heavy set for the day.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.

WORKOUT

4 Min […]

Nov 21st – Push Press and an EMOM

By |November 21st, 2019|

LIFT

Push Press 3 x 5 – Use 80-85% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT

Performance5 Thrusters 43/30kg at the start of the minuteIn the remaining time Max Double UndersScore is total DU in the 10 Minutes

Fitness3 Thrusters 30/20kg at the start of the minuteIn the remaining time Max Single […]