Named Workouts

Oct 20 – Fight Gone Strongman

By |October 20th, 2018|

WORKOUT
Fight Gone Strongman

Run to Fight Gone Bad format, but using some strongman movements like Sandbags, Stones, Tires and Fat Bars. You can take it on solo or team up for this one.
EVENTS
FREE CROSSFIT CLASS – Sat November 3rd @9am
The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each […]

Oct 19 – Burpee Chief

By |October 19th, 2018|

WORKOUT
5 Cycles of:
Max Reps in 3 minutes
3 Burpee
6 Squats
9 KBS 24/16kg.
1 Minute Rest
Similar to “The Chief” but start each cycle where you finish the last. Every rep counts.
BODYCARE
Steph is in the gym today, book a spot now.

 

Oct 11- The Ghost

By |October 11th, 2018|

WORKOUT
“The Ghost”

6 RFR (Rounds For Reps)

1 min Row (Cal)

1 min Burpees

1 min Double Unders (Scale to singles if required)

1 min REST

The score is for each movement.
THROWBACK THURSDAY

Oct 3 – Tabata Time (Again)

By |October 3rd, 2018|

LIFT
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
“Tabata Something Else“

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.

The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the […]

Sep 29 – “Team Chelsea”

By |September 29th, 2018|

WORKOUT
Team Chelsea
Partners alternate exercises.

AMRAP for 30 minutes: 5 Pull Ups 10 Push Ups 15 Squats.

For 30 min do 5 Pull-ups, 10 Push-ups and 15 Squats.
A does Pull ups then B does Push Ups the A does Squats then B does Pull Ups etc.
EVENTS
FREE CROSSFIT CLASS – Sat October 6th @9am
The best way to get a real sense of CrossFit is […]

Sep 26 – “This is Sparta”

By |September 26th, 2018|

WORKOUT
“300”

Pullups – 25 reps
Deadlifts with 60/40kg – 50 reps
Pushups – 50 reps
24/20-inch Box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 16/12kg Kettlebell – 50 reps (KB must touch floor between reps)
Pullups – 25 reps

We are taking on a workout that brought CrossFit style training methods to the attention of the mainstream. From the training for the film.

Don’t […]

Sep 25 – Pull, Push, Jump, Swing, Throw

By |September 25th, 2018|

WORKOUT
Performance
Pull, Push, Jump, Swing, Throw
50 Reps of each movement:
Pull Up,
Push Up,
Box Jump 24/20 inch,
KB Swing 24/16kg,
WallBall 20/14# to 10/9’
Start on any movement, break it up any way you want

Fitness
Pull, Push, Jump, Swing, Throw
50 Reps of each movement:
Body Rows
Push Ups or 25 Negatives,
Box Jump 24/20 inch, step ups Ok
Russian KB Swing 24/16kg,
WallBall 14/10# to 10/9’
Start on any movement, break it up […]

Sep 18 – Back Squat and Tabata

By |September 18th, 2018|

LIFT
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
“Tabata This”

(1 round of each movement – 8 cycles)

Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Sit up + 1 min rest
Push Ups + 1 min rest

Movements can be […]

Sep 16 – 9/11 Memorial Workout at 9am Sunday Strength Session at 10am

By |September 16th, 2018|

SEP 11 MEMORIAL WORKOUT TODAY  AT 9AM
Matt and Donna will be hitting our 9/11 memorial workout at 9am today, anyone is welcome to join in.
9/11 WOD
2001 meter row

THEN 11 REPS OF THE FOLLOWING (can be done in any order)

36/24″ Box Jump
(57.5/37.5kg)125/85# Thruster (deaths @ the Pentagon)
Burpee Chest To Bar Pull Ups
(80/55kg)175/120# Power Clean (AA Flight 175 (south tower))
Hand Stand Push […]

Sep 15 – Partner Exhaust Pipe

By |September 15th, 2018|

WORKOUT – Partner Exhaust Pipe
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead 15/10kg
100 Box Jump Overs 24/20″ (Lengthways)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torward’s their total.

Designated resting positions:
Burpees – Single Dumbbell […]