30 Sep 2014

Hump day!!

Another group from Northcote high! Was a great day!

Strength/Skill:
Weighted Ring Dips 5RM (Aim to lift heavier than 18/09/14)

Conditioning:
3 rounds
300m run
9 Thrusters 50/35
5 Bar MU
Compare to: 15th of Oct 2013

Engine Club!:
10 Rounds on the 2 minutes.
Row 250m.
Score = Total rowing time over 10 rounds. Re-set rower each round.

Cobra extras:
Clean Pulls 3,3,3,3,3 (3 sec rest above knee then explode to hips and pull)

29 Sep 2014


Omad likes KB Swings!

Strength/Skill:
Db Snatch 6,6,6 (3 e.s)
Barbell Roll outs 5 x 10
DU Practice

Conditioning:
Tabata!
Russian KB Swings
DU
Sit ups
Then: Handstand hold/Straight arm plank hold

Engine Club!:
With a partner grab one sandbag between you and run Helen st x 3 swapping the sandbag as you like.

Cobra extras:
Re-test Max UB CTB Pull-ups (Complete before WOD, or choose another day)

28 Sep 2014

 
The mighty Brontosaurus!

Strength/Skill:
Front Squat 5RM
(Aim to lift heavier than 16/09/14)

Conditioning:
12 min AMRAP
5 TTB
10 Push ups
15 Box Jumps 24/20

Cobra extras:
Weighted Sit ups 5 x 10

26 Sep 2014

Strength/Skill:
15 mins to find your Deadlift 10RM (No T&G, Dead stop every rep)

Conditioning:
Grand final workout!
“4 quarters”
1 min each station
4 rounds
Plate jumping Burpees 20kg
7m sprints
Wall-balls 9/7

1st quarter- 1 minute rest.
1/2 time- 2 minutes rest.
3rd quarter- 1 minute rest.

The group will be divided into two teams.
One team will be representing Sydney. The other Hawthorn.
Every 6 reps = 1 goal.
We will then see who will be victorious on the day!….Then I’ll quickly put my bet on!

Last seen last Grand-final day 29 Sep 2013!

25 Sep 2014

Strength/Skill:
-Strict Pull-ups 3 x Max
-Renegade Rows 5 x 10 (5 e.s)
-Handstand technique

Conditioning:
5 Rounds
10 HSPU
20 Sit ups

24 Sep 2014

Strength/Skill:
-DB/KB Strict Press – Max reps x 3 on the heaviest weight you can rack!
-3 x 1 min Weighted Plank
-DU Technique

Conditioning:
“Zen”
12 Min AMRAP
20 DU
10 Burpees

23 Sep 2014


If I knew how to use Photoshop I would so put a Barbell in his hand!

Strength/Skill:
Hang Power Cleans 10RM

Conditioning:
“CrossFit Disco”
10,9,8,7,6,5,4,3,2,1
Power Cleans @75% BW
Pull-ups

Engine Club!:
10 Rounds on the 2 minutes.
Run 200m.
Score = Total running time over 10 rounds.

22 Sep 2014

 

Strength/Skill:
Back Squat 10,10

Conditioning:
“Easy Tiger!”
8 Min AMRAP
10 Wall Balls 9/7
10 US KB Swings 32/24

Engine Club!:
Partner Race off!
1 Rower
2 Peeps
100 Cal
Face off between another pair and get to 100 cal AFAP

Cobra extras:
CTB Pull-ups 7×10 unbroken: 40 rest

21 Sep 2014

 
Sadly, i actually don’t have a photo of Sarah! But above we have the duo of Dan Q & Bren!

IMPORTANT REMINDER! THERE IS NO YOGA TONIGHT OR ON THE TIMETABLE AT THE MOMENT.

Sarah, our beautiful and talented Yoga instructor has sadly needed to go back home to Canada. We will miss you!

Don’t fret, there is other Yoga options in the pipeline as well as some other exciting opportunities. In the next couple of weeks we will be sending out a survey for all of you to fill out and have your say 🙂

Strength/Skill:
Bench Press 10,10

Conditioning:
18 Min Partner AMRAP
One Partner Runs 400m whilst the other completes AMRAP:
15 Box jumps 24”/20”
12 Push press 50/35
9 TTB
Then Swap!
Explanation: The returning partner will pick up the AMRAP where their partner leaves off.

Cobra extras:
Tabata Hollow rocks, Hanging Leg raises, Hip extensions.

19 Sep 2014

Bring it On!

 

Great movie…Amazing Workout!

Strength/Skill:

Strict Press 10RM

Conditioning:
“Bring it on!”
10 min AMRAP
3 STOH 80/50
6 Front Squats
9 Push ups
12 TTB
15 Lateral Bar hops