31 Mar 2013

NOTE!!!!! WE ARE ONLY RUNNING A 10AM SESSION TODAY DUE TO THE PUBLIC HOLIDAY! I HOPE YOU ALL HAVE HAD AN AWESOME LONG WEEKEND SO FAR!

Easter Gone Bad!!
1 minute on each station for 3 rounds
Hang power Snatches 35/20
DU
HR Push ups
Sandbag back squat thrusters 20/10
Sit ups (chest touches knees)
1 min rest


NOTE: Easter weekend opening times: We will have a 10am session on Mon (TODAY!!) (There will also be cobra squad training 11am on these days)

29 Mar 2013

Easter Sat!


AWWWWWW YEAH! OF COURSE you’re having a happy Easter and it just got better! Helen street with a Sandbag, how can you go wrong?

Strength/Skill:
A) Weighted Pull-ups 1.5 reps x 3,3,3
B) Weighted plank 1min, 1min, 1min
Superset Movement A with B until 3 rounds of each have been completed.

Conditioning:
Partner WOD
80 US KB swings 24/16
100 Burpees
Run Helen st with a sandbag 20/10
-In a team of two one person works at a time until you complete the set amount of reps.

NOTE: Easter weekend opening times: We will have a 10am session on Sat (Today!!), &  10am Mon (There will also be cobra squad training 11am on these days)

Samantha Briggs completing 13.3 with 1 full round plus an extra 50 flaming wall balls! Whoa!

28 Mar 2013


Dave, Mike & Ian

NOTE: If you are registered in the open, try to complete this workout at 11am today πŸ™‚

Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk 61/43 (Any Clean, any shoulder to overhead movement)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday (TODAY!!), 10am Sat, & 10am Mon (There will also be cobra squad training 11am on these days)

27 Mar 2013

Mobilize!


Mobilize!

NOTE! – WE HAVE AN EXTRA CLASS TODAY AT 4:30PM! (If you’re going away and need to complete the open WOD tonight, 430pm or 530pm  is the time to do it πŸ™‚

Strength/Skill:
Deadlift 4,4,4,4,4

Conditioning:
10 Min AMRAP
7 Plate Snatches 25/15
7 OH lunges
7 Sit ups

NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday (TOMORROW!!), Sat, & Mon (There will also be cobra squad training 11am on these days)

26 Mar 2013

WOD A or B?


Grizz

Strength/Skill:
Clean to Thruster 2,2,2,2 (touch and go)

Conditioning:
WOD A
9,7,5,3,1
Thrusters 60/35
Bar MU

If you haven’t got Bar Muscle ups complete the following workout:

WOD B
9 thrusters 60/35
18 Pull ups
18 Push ups
7 thrusters
14 Pull ups
14 Push ups
5 thrusters
10 Pull ups
10 Push ups
3 thrusters
6 Pull ups
6 Push ups
1 thrusters
2 Pull ups
2 Push ups

NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday, Sat, & Mon (There will also be cobra squad training 11am on these days)

25 Mar 2013

 


Nick D.

The video below has Jenny LaBaw completing workout 13.1 with one usable leg! Jenny is a highly competitive CrossFitter and has previously qualified for the games (only 100 Man and Women each year qualify). One week before this years open she had an accident on her bicycle and broke her foot. This didn’t stop her though! Check it out! Very inspirational! Lets also try a set of 20 one legged burpees today and see how they feel! Click here to read more about her story.

Strength/Skill:
Front rack step ups 20,20,20 (10 each side alternating each step)
*Try to go heavier than the 22nd of Nov 2012

Conditioning:
750m Row
Then:
15-12-9
HSPU
TTB

NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday, Sat, & Mon (There will also be cobra squad training 11am on these days)

24 Mar 2013


Hayley

It’s been really great to see everyone step up to the plate with the open WOD’s recently! Great work EVERYONE! This week, you can complete the open WOD on either 530pm Thursday or 10am or 11am Friday. If you are registered in the open try and come to the 11am Friday session – Lets get a huge group together! If attending the 10am class make sure you stick around after and cheer everyone on – the same goes for the 11am guys turning up early and cheering on the others completing the WOD before them πŸ™‚ GOOOOOOOOOO TEAM!

Strength/Skill:
A) Bench Press 1.5 reps x 3,3,3
B) Double Kb Bent over rows 10,10,10
Superset Movement A with B until 3 rounds of each have been completed.

Conditioning:
WOD: 12-15-9
Box Jumps
Dips
200m Run at the end of each round
Note: this WOD is a sprint….not a jog – so go hard! πŸ™‚

NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday, Sat, & Mon (There will also be cobra squad training 11am on these days)

22 Mar 2013

Push Jerk!


Jarrod

Strength/Skill:
Push Jerk 2,2,2

Conditioning:
20,15,10,5
Push Press 40/25
TTB
Lateral bar jumps


NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday, Sat, & Mon (There will also be cobra squad training 11am on these days)

21 Mar 2013


Josh

Whoa!! A re-do from last year! Too easy! Wall balls…only 150…Double unders…90…Muscle-ups…30! If you get the time that is! Gonna be fun πŸ™‚

Open WOD 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs/14lbs to 10’/9′ target)
90 Double-unders
30 Muscle-ups

The same as last week. If registered in the open you can complete the WOD at 6am, 10am, 530pm & 630pm on Friday or 11am Saturday.


NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday, Sat, & Mon. (There will also be cobra squad training 11am on these days)

20 Mar 2013

Unlike what has been occurring the last two weeks I will be majorly surprised if anything except possibly SDHP’s turn up in the Open WOD for tomorrow, although you never know! Prediction: 12 minute AMRAP Turkish get ups and SDHP πŸ˜‰ Get fired up! …Like my favorite frog on the video below!

Strength/Skill:
A) Rope climbs
B) Turkish get ups 4,4,4 (2 each side then swap)
Superset Movement A with B until 3 rounds of each have been completed.

Conditioning:
Tabata Mash up
Hollow rocks,SDHP 40/25,Ring rows,DU

20 secs on 10 secs rest. Rotate between each exercise after each interval until 8 rounds of each has been completed

NOTE: Easter weekend opening times: We will have a 10am session on Easter Friday, Sat, Mon & Tues. (There will also be cobra squad training 11am on these days)