WORKOUT OF THE DAY

Oct 16 – Front Squat Triples and 20!

By |October 16th, 2018|

LIFT
Front Squat 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.
WORKOUT
Performance
10 Min Cap
20!
Box Jump 24/20″
OH Lunge 20/15kg Plate
Push Press 40/30kg from ground

Fitness
10 Min Cap
20!
BJ 24/20″ Step Ups ok
OH Lunge 10/5kg Plate
Push Press 30/20kg from ground
BASICS

Oct 15 – Thrusters for 5

By |October 15th, 2018|

LIFT
Thruster 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
10 Min EMOM
ODD 6 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 32/24kg

Fitness
10 Min EMOM
ODD 4 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 24/16kg
BENCHMARK TRAINING
Girl

“Jackie”

For time:
1000m Row
50 Thrusters 20/15kg
30 Pull Ups

Hero

“Manion”

7 ROUNDS FOR TIME
Run 400m
29 Back squats 61/43kg

First […]

Oct 14 – Sunday Strength Session

By |October 14th, 2018|

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
Oly action from last weekend

 

Calm Down… It’s Supposed […]

Oct 13 – Partner 10!

By |October 13th, 2018|

WORKOUT
Partner Workout

Run 200m then 10 Reps each of : Pull Ups, Push Ups, Squats, Sit Ups, Burpees

Run 200m then 9 Reps

Run 200m……down to

1 Rep then Run 200m

Both partners run. Otherwise 1 working at a time, partition the reps as you like.
MAD MEMBER BENEFITS

Oct 12 – Another EMOM :-)

By |October 12th, 2018|

LIFT
Push Jerk 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
12 Min EMOM
10 KB Swings 24/16kg
7 Goblet Squats
5 Box Jumps 24/20″

Fitness
12 Min EMOM
10 Russian KB Swings 24/16kg
5 Goblet Squats
3 Box Jumps 24/20″ Step Ups Ok
NUTRITION
The Religion of Dieting
When did one’s diet become a religion? Watching a low carb versus high […]

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 10 – Doubles from the hang :-)

By |October 10th, 2018|

LIFT
Hang Power Clean or Hang Clean 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.
WORKOUT
Performance
8 Min AMRAP
15 HR Push Ups
15 Sit Ups
50 Double unders

Fitness
8 Min AMRAP
15 Push ups/8 Negatives
15 Sit Ups
100 Singles
EVENTS
FREE CROSSFIT CLASS – Sat November 3rd @9am
The best way to get a real sense of CrossFit is to stop by […]

Oct 9 – Bring your long socks :-)

By |October 9th, 2018|

LIFT
Press 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 rep Max.
WORKOUT
Performance
15min AMRAP
5 OHS @70% of 3RM or 50/35kg
10 Box Jump 24/20”
15 Sit Ups
2 Rope Climbs

Fitness
15min AMRAP
5 Front Squats @70% of 3RM or 50/35
10 Box Jump (Step Ups Ok) 24/20”
15 Sit Ups
4 Rope Lowers
BODYCARE
Crossover Symmetry is designed to improve shoulder strength and […]

Oct 8 – Back Squat 5’s then 7’s for 7

By |October 8th, 2018|

LIFT
Back Squat 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 rep Max.
WORKOUT
Performance
7 Min AMRAP
7 Strict Pull Ups
7 Pistols per leg
7 Burpees

Fitness
7 Min AMRAP
7 Body Rows
14 Squats
7 Burpees
BENCHMARK TRAINING
Games

“16.1”

Complete as many rounds and reps as possible in 20 minutes of:
7.5m overhead walking lunge 43/29kg
8 burpees
7.5m overhead walking lunge
8 chest-to-bar pull-ups

Hero

“Morrison”

50-40-30-20 and 10 […]

Oct 7 – 41° Weightlifting Club Olympic Weightlifting Competition

By |October 7th, 2018|

WEIGHTLIFTING
Our 8th comp of 2018. Lifting starts at 10am, come find out what the sport is all about.
SUNDAY READING/WATCHING

Don’t Separate Flexibility and Mobility: You Need Both
Flexibility is often confused with the need to stretch and that is then equated with your mobility. So, let’s first start by defining flexibility and mobility. Flexibility is your passive (relaxed) range of motion. For […]