31 Oct 2014


Simon & Mighel!

IMPORTANT NOTE: Next Tuesday is The Melbourne Cup Public Holiday! We will be open for a class at 9am only!! (There will also be a Cobra session at 10am). Lets get a big crew together! I smell a partner/team WOD!! 🙂

Strength/Skill:
15 mins to complete:
5 Rope Climbs
10 Dragon flags
30 Hip extensions

Conditioning:
500m Row
30 Pull-ups (3 Second hold at top & Butterfly not allowed)
30 V-Sits
400m Run
30 Chin-ups (Must be Supinated)
30 V-Sits
400m Run

SAVE THE DATE & SIGN UP ON THE BOARD!
WHAT: The CCF XMASFEST Amazing race!
WHERE: All Nations Park in Northcote (Just behind the plaza)
WHEN: Sat 22 Nov Starting @ 9am!
DURATION: About 90 mins of Awesome all inclusive WODs n’ stuff followed by a BBQ.
COST: $10 for the BBQ.

30 Oct 2014


Nihary!

IMPORTANT NOTE: Next Tuesday is The Melbourne Cup Public Holiday! We will be open for a class at 9am only!! (There will also be a Cobra session at 10am). Lets get a big crew together! I smell a partner/team WOD!! 🙂

Strength/Skill:
12 mins to find CTB Pull-up 1RM

Conditioning:
“Fight gone bad”
3 Rounds
1 minute on each station
Wall balls 9/7
KB SDHP 32/24
Box Jump 20″/Plates
Push press 35/22.5
Row (Cal)
1 minute 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, except on the rower where each calorie is one point.

Last knocked out on the 21st of Feb 2014

SAVE THE DATE & SIGN UP ON THE BOARD!
WHAT: The CCF XMASFEST Amazing race!
WHERE: All Nations Park in Northcote (Just behind the plaza)
WHEN: Sat 22 Nov Starting @ 9am!
DURATION: About 90 mins of Awesome all inclusive WODs n’ stuff followed by a BBQ.
COST: $10 for the BBQ.

29 Oct 2014


Sammy!

IMPORTANT NOTE: Next Tuesday is The Melbourne Cup Public Holiday! We will be open for a class at 9am only!! (There will also be a Cobra session at 10am). Lets get a big crew together! I smell a partner/team WOD!! 🙂

Strength/Skill:
Barbell Hip Extensions 5 x 10
w/ 5 x 10 Barbell Roll outs

Conditioning:
Tabata Mash up
TTB
Russian KB Swings
DU

Score = Note your highest amount of reps completed in one round.
Notes: One round = 20 Secs TTB, 10 secs rest + 20 Seconds RKBS, 10 secs rest + 20 Seconds DU). This can be done in any order, but you must make note of what order you started on.

SAVE THE DATE & SIGN UP ON THE BOARD!
WHAT: The CCF XMASFEST Amazing race!
WHERE: All Nations Park in Northcote (Just behind the plaza)
WHEN: Sat 22 Nov Starting @ 9am!
DURATION: About 90 mins of Awesome all inclusive WODs n’ stuff followed by a BBQ.
COST: $10 for the BBQ.

28 Oct 2014


Rich!

Strength/Skill:
Ring Dips 1RM

Conditioning:
“The Volkswagon”
21-15-9
Bench Press @ BW
CTB Pull-ups

Thanks to CrossFit Football for the WOD!

Engine Club!:
Row 100m AFAP EMOM x 10.

Cobra extras:
Weighted Pistol Squats 4 x 6 (3 e.s)

SAVE THE DATE & SIGN UP ON THE BOARD!
WHAT: The CCF XMASFEST Amazing race!
WHERE: All Nations Park in Northcote (Just behind the plaza)
WHEN: Sat 22 Nov Starting @ 9am!
DURATION: About 90 mins of Awesome all inclusive WODs n’ stuff followed by a BBQ.
COST: $10 for the BBQ.

27 Oct 2014


Lewin and Tom! Human…Flagging!

I can’t believe it is that time already!!! As everyone always gets super busy during December we are having our XMAS day of awesomeness on Sat 22 Nov Starting @ 9am! Book it in! I’m sure many of you will all remember how much fun last year was – rest assured, this year will be even more…Fun-Er-Ra! Introducing the…..The CCF XMASFEST Amazing race!!! It will be held at All Nations Park and will be followed by a BBQ. We want everyone there!!! Please sign up on the board!!

More details will follow over the next few weeks!

Strength/Skill:
Power Snatch 1RM

Conditioning:
0-10:00
Helen St AFAP

10:00-20:00
10 min AMRAP
5 Plate Snatches 20/10
10 Squat Jumps
15 Sit ups

Engine Club!:
See Cobra extras

Cobra extras:
5 Rounds
Sled pulls @ Sled + BW (1 Round = 14m facing forwards, 14m backwards)
Rest 1:1
Score = Total time.

26 Oct 2014


Ali & Friends!

Hi Guys!! First of all – Thank-you all so much for taking the time out to give us feedback via our Member survey! It has been invaluable and will lead to some great changes and adaptions 🙂 If you have not received the survey (firstly check your junk folder) then email us on info@chargecrossfit.com.au

Strength/Skill:

20 mins to find Front Squat 1RM

Conditioning:
Death by Chocolate…ahhh… Burpees

Cobra extras:
Death by Strict Leg Raises

24 Oct 2014

“Annie”


James & Mo!

Strength/Skill:
Bench Press 3RM (Aim to lift heavier than 25/08/14)

Conditioning:
CrossFit benchmark
“Annie”
50,40,30,20,10
DU & Sit ups
Last experienced on the 6th of Feb 2014

23 Oct 2014

 

Bron, Dunc, Amelia, Ash (Me!) & Renee!

Today’s WOD is brought to you by our friends at CrossFit Noosa! On our holiday Renee and I had fun completing this WOD. Think of it as your own little Noosa getaway, minus the perfect weather and the horrible hill which formed the initial 200m of every run! Enjoy!

“The Noosa Shuffle”
5 Rounds
400m run
Cindy x 2 rounds

22 Oct 2014

Thursday!


Carrie & Stina!

Strength/Skill:
10 mins to find Strict Press 3RM
10 mins to find Push Press 3RM

Conditioning:
12 min Partner AMRAP
15 US KB Swings
30 DU
Swap round for round.

21 Oct 2014

Hump Day!

 
Nick B!

Strength/Skill:
Back Squat 3RM (Aim to lift heavier than 27/08/14)

Conditioning:
10 min AMRAP
5 HSPU
10 Pistols
15 Hollow rocks

Engine Club!:
Tabata Cal Row x 2 Rounds (16 x 20/10)
Score= Max Cal