WORKOUT OF THE DAY

Dec 14 – Deadlift Singles!

By |December 14th, 2017|

LIFT
Deadlift 1 x 5 – Sets across at 90%. All 5 singles at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that. If you feel good, this is an opportunity to establish a 1 Rep Max.
WORKOUT
Performance
DB EMOM for 12Min
3 Hang Power Clean 20/15kg
3 […]

Dec 13 – Bench Day!

By |December 13th, 2017|

LIFT
Bench Press 1 x 5 – Sets across at 90%. All 5 singles at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that. If you feel good, this is an opportunity to establish a 1 Rep Max.
WORKOUT
15min time cap

Performance
5 RFT
7 Front Squats- 60/40kg
10 […]

Dec 12 – Back Squat heavy singles

By |December 12th, 2017|

LIFT
Back Squat 1 x 5 – Sets across at 90%. All 5 singles at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that. If you feel good, this is an opportunity to establish a 1 Rep Max.
WORKOUT
Performance
Buy In:
30 OH Lunges- 15/10kg
Then:
3 RFT
10 DL- […]

Dec 11 – Barbell Complex Monday

By |December 11th, 2017|

WORKOUT
Performance
Barbell Complex 1min Stations- 5RFR
Deadlift- 50/35kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

Fitness
Barbell Complex 1min Stations- 5RFR
Deadlift- 35/25kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min
BENCHMARK TRAINING
Games

“12.1”

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 […]

Dec 10 – Sunday Strength Session

By |December 10th, 2017|

10am til Noon. 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

CrossFit Podcast Ep. 17.29: Mike Burgener
CrossFit Weightlifting […]

Dec 9 – Free Intro Workout at 9am

By |December 9th, 2017|

WORKOUT
20 minute AMRAP
Partner workout, partners alternate complete rounds
10 Goblet Squats
10 Box Jump Overs
10 HR Push Ups
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with […]

Dec 8 – Power Cleans and backwards “Annie”

By |December 8th, 2017|

LIFT
Power Clean 3 x 5 – Sets across at 85%. All 5 sets of 3 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.
WORKOUT
“Reverse Annie”
Performance
10-20-30-40-50
Sit Ups
Double Unders

Fitness
Double the number of singles
20-40-60-80-100
BODYCARE
Christmas is coming. We now have stock of WOD and DONE grips, […]

Dec 7 – Free Intro Workout at 6:30pm and Front Squats all day

By |December 7th, 2017|

LIFT
Front Squat 3 x 5 – Sets across at 85%. All 5 sets of 3 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.
WORKOUT
Performance
10 Min AMRAP
10 Cal Row – or Bike
10 KB Swings 24/16kg
10 Sit Ups
10 KB Swings
10 Burpees
10 KB Swings

Fitness
10 Min […]

Dec 6 – A long one mid week

By |December 6th, 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)

Can also be done as a partner workout, one working at a time, break up the reps however you want.
STRENGTH
Training Exercise vs. Novelty
The internet is a great tool for all of […]

Dec 5 – Press triples and another EMOM

By |December 5th, 2017|

LIFT
Press 3 x 5 – Sets across at 85%. All 5 sets of 3 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.
WORKOUT
Performance
12 Min EMOM
ODD 30 DU
EVEN 6 Burpee box Jump Over 30/24”

Fitness
12 Min EMOM
ODD 50 Singles
EVEN 10 Burpees
BASICS