WORKOUT OF THE DAY

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

May 16 – Deadlift Doubles Day

By |May 16th, 2017|

LIFT
Deadlift 2 x 8 – Work to a heavy double or single if it works out that way 🙂
WORKOUT
Performance
10 Minute AMRAP
50 KBS 24/16kg
40 Goblet Lunges (Alternating legs)
30 Burpees
20 Box Jumps 24/20″
10 Pull Ups

Fitness
10 Minute AMRAP
50 Russian KBS 24/16kg
40 Lunge Steps
30 Burpees
20 Box Jumps 24/20″ Step Ups OK
10 Body Rows
NUTRITION
Poop 101: A Guide to Gut Health, Common Problems, and Simple Solutions
Although it’s […]

May 15 – Barbell Complex for reps

By |May 15th, 2017|

WORKOUT
Performance
Barbell Complex 1min Stations- 5 Rounds For Reps:
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

“16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed […]

May 14 – Sunday Strength Session

By |May 14th, 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

What should I eat?

I like to keep […]