31 Oct 2013

Deadlifts!!!


Hayley with some heavy deads!

Strength/Skill:
Deadlift 20 mins to find a heavy 5 reps

Conditioning:
21-15-9
Deadlifts 100/70
TTB

IMPORTANT NOTE: NEXT TUESDAY THE 5TH OF NOV WE ARE CLOSED DUE TO THE MELBOURNE CUP PUBLIC HOLIDAY. 

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

30 Oct 2013


Cat RX

Strength/Skill:
1) Accumulate 90 Sec Ring L-sit or ring support hold.
2) Renegade rows 10,10,10,10 (5 each side alternating).
3) Have fun with some hollow get ups. Pistol style if possible.

Conditioning:
21-15-9
Weighted Push ups 20/10
Weighted Sit ups 20/10
Run 200m with weight between rounds and to finish.

Cashout: 50 Hollow rocks, 50 lying leg raises.

IMPORTANT NOTE: NEXT TUESDAY THE 5TH OF NOV WE ARE CLOSED DUE TO THE MELBOURNE CUP PUBLIC HOLIDAY.

NOTE:
The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

This video has got nothing to do with training…but I like it…. 🙂

29 Oct 2013

Snatch 10RM


From L-R Holly, Elisa (background), Ebony, April, Lou and Hannah!

Strength/Skill:
Snatch 20 mins to find a 10RM
Touch and go reps, Squat, Power & Split all count.

Conditioning:
5 min AMRAP
Max Hang Power Snatch 50/30
Every time the bar touches the ground complete 5 Burpees.
Score = Amount of Hang Power Snatches.
…And no, before you ask – the bar cannot be rested in the back rack position!

IMPORTANT NOTE: NEXT TUESDAY THE 5TH OF NOV WE ARE CLOSED DUE TO THE MELBOURNE CUP PUBLIC HOLIDAY.

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

28 Oct 2013


Rendinas Butchery in affiliation with Charge CrossFit is giving all CCF members wholesale prices! Organic, grass fed meat PEOPLE!! That is a 20% discount!!!

We have order forms at our front desk. You just need to get one then email your order…And then they even deliver it……Like Santa at Christmas time….down your chimney to your DOOR! Although, as we don’t have Membership cards, they will expect our secret CCF handshake…

Anyways…If you’re interested in this offer ask myself or Kerry 😉

Strength/Skill:
Front Squat 20 mins to find a 3RM

Conditioning:
CF Benchmark
“Nasty (Bar) girls”
3 rounds
50 squats
7 Bar MU
10 Hang Power Cleans 60/40
(Sub: 7 CTB pull ups & 7 push-up’s)

IMPORTANT NOTE: NEXT TUESDAY THE 5TH OF NOV WE ARE CLOSED DUE TO THE MELBOURNE CUP PUBLIC HOLIDAY.

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

27 Oct 2013

Strength/Skill:
Split Jerk 20 mins to find a heavy 2

Conditioning:
“The Reckoning”
7 STOH 60/40
21 Pull-ups
42 DU
6 STOH
18 Pull-ups
36 DU
5 STOH
15 Pull-ups
30 DU
4 STOH
12 Pull-ups
24 DU

Last ominously experienced on the 23rd of October 2012….YEAH!


IMPORTANT NOTE: NEXT TUESDAY THE 5TH OF NOV WE ARE CLOSED DUE TO THE MELBOURNE CUP PUBLIC HOLIDAY.

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

25 Oct 2013


Today we are supporting the No Xcuses Soldier On Fundraiser WOD. It is in support of a couple of great Aussie charities. It will run just like any other Saturday although if you are of the ‘charity inclined’ it would be great if you gave a donation (Although totally up to you). Click here to donate. Please put “Charge CrossFit” in the message space along with your name. YAY!

NO XCUSES FUNDRAISER WOD!
This WOD is done Fight gone bad style….
3 Rounds of 1 min per exercise for max reps.
Wall balls 9/7
Hang Power Clean & Jerk 60/40
Pistol Squats (Sub Weighted Step ups 20/10, 24″/20″)
Burpees
KB SDHP 32/24
1 min rest.

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep.

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

24 Oct 2013

Represent!


Represent!

Strength/Skill:
A) Bench Press 5RM
B) Weighted Pull-ups 4RM
Superset Movement A with B until all rounds have been completed.

Conditioning:
30 Hang Power Snatches 50/30
50 DU
21 US Kb swings 32/24
12 Pull-ups

This is a very inspiring Video.

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

23 Oct 2013


In further breaking CCF news….The 530pm Thursday arvo OLY session will now be referred to as…..get ready for it…..(drum roll)… The CCF Barbell Class! Nothing apart from the name has changed. Same OLY goodness just with a more badass name…(We’ll also get less of the local skateboarders turning up) Awww YEAH! Get…EXCITED!

Strength/Skill:
Push Press 2,2,2,2

Conditioning:
The Monster mash Tabatafest!
Wall balls/TTB
1 min rest
Push ups/Box jumps 24″/20″
1 min rest
Goblet squats/Sit ups

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

Practice this elsewhere fellas…

22 Oct 2013


This Saturday we will be running the No Xcuses Soldier On fundraiser WOD. It is in support of a couple of great Aussie charities. It will run just like any other Saturday although if you are of the ‘charity inclined’ it would be great if you gave a donation (Although totally up to you). Click here to donate. Please put “Charge CrossFit” in the message space along with your name. YAY!

Strength/Skill:
Back Squat 2,2,1,1
(Suggested percentages: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%)

Conditioning:
Partner WOD
12 min AMRAP
Buy in: One for one Dips: 10-9-8-7-6-5-4-3-2-1
Then:
As many rounds in the remaining time:
5 x 7m Farmers walks AHAP
10 Tuck jumps
15 Hollow rocks
Complete one full round as the other partner rests. Then swap!

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

21 Oct 2013

Gwen


No Doubt you would guess that Gwen is fitter than the average “Harajuku girl”. She has a double BW Back Squat, can run Helen St in under 4 minutes whilst wearing Stilettos, can perform 4 L-sit rope climbs unbroken with Gavin Rossdale hanging off her back and trust me – She can out Clean you! She also has a specific set of rules when it comes to her workout. Follow them and don’t be a Hollaback girl* – Word out.

Strength/Skill WOD:
“Gwen”
Clean & Jerk 15-12-9
For max weight.
Touch and go at floor only. No dumping allowed (Even last rep). Use same load for each set. Rest as needed between sets.
-Last seen 20 Feb 2013

*A person who doesn’t follow the rules and thus has to complete the set again.

Conditioning:
Helen St. for time


NOTE:
The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!