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May 26 – Rope Climb Friday, bring your long socks :-)

By |May 26th, 2017|

WORKOUT
Performance
20 Minute AMRAP
2 Rope Climbs
10 Ring Dips
20 No Arm Sit Ups

Fitness
4 Rope Lowers
10 Push Ups/5 Negatives
20 Sit Ups
BASICS

May 25 – 30-20-10 AMRAP and Boxing at 6:30pm

By |May 25th, 2017|

WORKOUT
Performance
30 Min AMRAP
30 Squats
30 Lunge Steps
20 Push ups
20 Burpees
10 Pull Ups
10 Box Jumps 24/20”

Fitness
30 Min AMRAP
30 Squats
30 Lunge Steps
20 Push ups/10 Negative
20 Burpees
10 Body Rows
10 Box Jumps 20” (Step Ups Ok)
MASH UP @6:30PM – BOXING WITH YVETTE
Come and join us for a great cardio blast and stress relief by hitting things.

THROWBACK THURSDAY

May 24 – EMOM Wednesday

By |May 24th, 2017|

WORKOUT
Performance
24 Minute EMOM
Min 1/5/9/13/17- Row for Cal 20/15
Min 2/6/10/14/18- 10 Wallballs 20/14# to 10′
Min 3/7/11/15/19- 10 Toes To Bar
Min 4/8/12/16/20- 15 KB Swings 24/16kg

Fitness
24 Minute EMOM
Min 1/5/9/13/17- Row for Cal 15/10
Min 2/6/10/14/18- 10 Wallballs 20/14# to 9′
Min 3/7/11/15/19- 10 Hanging Knee Raise
Min 4/8/12/16/20- 15 Russsian KB Swings 24/16kg
Free Intro Workout
Our Free Intro Group Class is designed to suit any level […]

May 23 – Barbell Complex

By |May 23rd, 2017|

WORKOUT
Barbell Complex

Performance

20 Min AMRAP

10 DeadLifts 30/20kg

10 Hang Power Clean

10 Push Press

Fitness

20 Min AMRAP

10 DeadLifts 20/15kg

10 Hang Power Clean

10 Push Press
BaD As 8
Our eighth annual Open Weightlifting Competition is on Sat 3 June 2017
We started our BaD As Open Weightlifting competition in 2010 to encourage more ladies to lift weights. Over the past 7 years we have seen numbers grow and […]

May 22 – Bench Press Monday

By |May 22nd, 2017|

LIFT
Bench Press 2 x 8 – Work to a heavy double or single if it works out that way 🙂
WORKOUT
Performance
12 Min AMRAP
Run 200m
Then 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats

Fitness
12 Min AMRAP
Run 200m
Then 3 rounds of:
5 Body Rows
10 Push Ups
15 Squats
BENCHMARK TRAINING
Girl

“Jackie”

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups

Hero

“Hall”

5 rounds for time of:
102.5/67.5. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 24/16kg, 10 […]

May 21 – 41° Weightlifting Club Olympic Weightlifting Comp

By |May 21st, 2017|

Our monthly Olympic Weightlifting competition kicks off at 10am. Come and support your local lifters.
SUNDAY READING/WATCHING
CrossFit Games Regionals
First weekend of Regionals is on, catch all the coverage HERE.

To Rx, or not to Rx, that is the question
You’ve got to ask yourself the question “What is it that I want out of my training today?” and then intelligently answer.  Do you want […]

May 20 – Partner workout rope climbs and sandbag runs

By |May 20th, 2017|

WORKOUT
Performance
7 RFT
1 Rope Climb
20 KB Swings 24/16kg
20 DB Push Press 20/15kg
30 DU’s

Fitness
7 RFT
2 Rope Lowers
20 Russian KB Swings 24/16kg
20 DB Push Press 15/10kg
60 Singles

Partner variation 200m Sandbag Run 20/10kg by other partner switch out on return. Sandbag can’t be put down. Penalty 400m Sandbag run by both partners.
10am SKILL SESSION – ROMWOD
ROMWOD stands for Range Of Motion Workout Of […]

May 19 – Back Squat Doubles and an EMOM

By |May 19th, 2017|

LIFT
Back Squat 2 x 8 – Work to a heavy double or single if it works out that way 🙂
WORKOUT
Performance
10 Minute EMOM
5 KB Push Press 24/16kg
Alternate arms each minute
5 Goblet Squats
5 HR Push Ups

Fitness
10 Minute EMOM
5 KB Push Press 20/12kg (Use 20/12.5kg DB if reqd)
Alternate arms each minute
5 Goblet Squats
5 Push Ups/Negatives
BASICS

May 18 – OHS or Snatch and ZUU Training at 6:30pm

By |May 18th, 2017|

LIFT
Overhead Squat 3 x 5 – Work up to a heavy set of 3, look to find a 3RM.

OR

3 Position Snatch – Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.
WORKOUT
Performance
12 Min AMRAP
200m OH Plate Carry 20/10kg
10 Pull Ups
20 Lateral Plate Jumps
5 HSPU

Fitness
12 Min AMRAP
200m […]

May 17 – Push Press Doubles and a triplet

By |May 17th, 2017|

LIFT
Push Press 2 x 8 – Work to a heavy double or single if it works out that way 🙂
WORKOUT
Performance
15 Min AMRAP
3 Power Cleans 70/50kg
5 Pull Ups
10 HR Push Ups

Fitness
15 Min AMRAP
3 Power Clean 50/35kg
5 Body Rows
10 Push Ups/5 Negatives
BIZ 2 BIZ