30 Apr 2013

Strength/Skill:
Bench Press
12 mins to find 1RM

Then:

Weighted push up
8 mins to find 8RM

Conditioning:
14 min Partner AMRAP
90 sec L-Sit 90sec
2 min rock bottom squat hold (both partners complete simultaneously)
90 sec Chin over bar hold
90 sec Handstand hold (optional straight arm plank)
100m Partner carry (optional sandbag carry)

WODFEST “Dawn of the WOD”  – This Sat the 4th of May (SATURDAY THIS WEEK!!)
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendency to end in beers! This one in particular has a slight zombie theme….so feel free to dress like a zombie…or not….it’s up to you! 🙂

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please try and put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

29 Apr 2013


Rob stretching up a storm!

Strength/Skill:
Hang Clean 2,2,2,2
During the first three warm-ups for the strength portion either complete 3 x max reps of HSPU or ring push ups.

Conditioning:
8min AMRAP
5 Power Clean & Jerks 50/25
5 Over box jumps (no hip ext required but you must touch the top of the box)
(aim to complete more total reps than 16/04/13)

WODFEST “Dawn of the WOD”  – Sat 4th of May (SATURDAY THIS WEEK!!)
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendency to end in beers! This one in particular has a slight zombie theme….so feel free to dress like a zombie…or not….it’s up to you! 🙂

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please try and put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

28 Apr 2013

SWEET POTATO AND EGG STUFFED PEPPERS  
Oven 180C
5 small sweet peppers
4-5 eggs (dependant on size of peppers)
¼ cup coconut milk
½ to 1 large sweet potato
Salt, pepper and cinnamon

Pre-heat oven.  Wash and cut tops off the peppers and remove the seeds.  Place in casserole dish filling the bottom with 25mm of water.  Cook in oven 30 minutes.  Whisk eggs in large bowl.  Add grated sweet potato, milk and spices and mix until thoroughly blended.  Once peppers are done, remove from oven and spoon mixture into them.  Cover with foil and place back in oven and cook a further 35-45mns (dependant on size) or until egg mixture is set.  Allow to cool slightly and serve with cooked bacon or steak, etc or just have as is.  Found this on the “Katie Did” website. Very yummy!

28 Apr 2013


Dawn of the WOD is coming….On average Zombies make you run 30% faster…

Strength/Skill:
Back squat 5,5,5,5
During the first three warm-up sets for the strength portion complete 3 x 12 reps of renegade rows.

Conditioning:
100 DU
50 Burpees
Run 400m

WODFEST “Dawn of the WOD”  – Sat 4th of May (SATURDAY THIS WEEK!!)
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendency to end in beers! This one in particular has a slight zombie theme….so feel free to dress like a zombie…or not….it’s up to you! 🙂

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please try and put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

26 Apr 2013


Liz R. killing the ring push ups!

Strength/Skill:
Power Clean + Push Jerk
1,1,1,1

Conditioning:
9 minute WOD
During 0-3 mins
35 burpees, then complete as many Russian Kb swings possible in the remaining time.
During 3-6 mins
75 sit ups, then complete as many Push ups possible in the remaining time.
During 6-9 mins
50 Wall balls 9/7, then complete as many Pullups possible in the remaining time.
Score is total amount of reps over the 9 mins.

WODFEST  – Sat 4th of May (NEXT SATURDAY!!)
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendancy to end in beers!

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

25 Apr 2013


Mike & Nick W.

Note- There will be no 630pm games squad session today.

Strength/Skill:
A) Weighted push ups 3,3,3
B) Ring rows 3 x max strict reps
Superset Movement A with B until 3 rounds of each have been completed.

Conditioning:
14 min Partner AMRAP AHAFP (As heavy as freakin’ possible)
-Complete a 28m Farmers walk whilst partner holds a plate over head. Then swap.
-Complete a 14m Bear crawl (7m forwards, 7m backwards) whilst partner holds a plank. Then swap.
-Complete 14m worth of Broad jumps whilst partner hangs from a bar. Then swap.
-Complete 14m worth of Walking lunges whilst partner holds an extended arm plank. Then swap.                                    
-Complete 100m run whilst partner rests. Then swap

WODFEST  – Sat 4th of May
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendancy to end in beers!

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

24 Apr 2013

IMPORTANT NOTE: Today we are closed due to it being the ANZAC day public holiday. Complete this WOD at an oval or map out a route around home….or simply enjoy a rest day!

HOME WOD:
5k for time.

WODFEST  – Sat 4th of May
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendancy to end in beers!

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

23 Apr 2013

FSQUATS!


Darren

IMPORTANT NOTE: Tomorrow (Thursday) the 25th of April we are closed due to it being the ANZAC day public holiday.

Strength/Skill:
Front squat 1.5 reps x 2,2,2,2,2
During the warm ups for the strength portion either complete 3 sets of bar muscle-ups or work on your CTB or standard Kipping pull-ups.

Conditioning:
7 min AMRAP
7 Hang power clean 40/25
7 Front squat
7 Push Jerks

WODFEST  – Sat 4th of May
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendancy to end in beers!

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

22 Apr 2013

Strength/Skill:
Squat Snatch 8,6,4,2
During the warm ups for the strength portion either complete 3 x max reps of HSPU or ring push ups.

Conditioning:
10 min AMRAP
Max US KB Swings 32/24
Run 400m

NOTE: This Thursday the 25th of April we are closed due to it being the ANZAC day public holiday.

WODFEST  – Sat 4th of May
For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendancy to end in beers!

We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

 

21 Apr 2013


Luke & Nick O!

For those not in the know – Charge CrossFit has a monthly WOD and BBQ day held during our 10am Saturday session which is always full of fun, WODs and has a tendancy to end in beers!

So save the date -  our next one is on Saturday the 4th of May at 10am! We want this one to be the biggest and the baddest on the freaking block! We’d love everyone to turn up!- Add it to your diary and make sure you come along! YEAH!

Please put your name on the board if you are attending. The Awesome Paleo BBQ is $10 🙂 (Steak, bacon, eggs, salad and paleo treats!)

Strength/Skill:
Split jerk 3,3,3,3,3*
*Aim to lift more than 15/04/13

Conditioning:
7 rounds or 10 minutes worth of:
100m Sandbag run 20/10
7 CTB Pull-ups
7 Burpee

NOTE: This Thursday the 25th of April we are closed due to it being the ANZAC day public holiday.