30 Jan 2015

Sat!


Old School Snatching

Strength/Skill:
TGU 5RM E.S.
Ring Rows 5 x 10

Conditioning:
10 min AMRAP
5 e.s KB Snatch 24/16
10 Step ups 24”/20
20 DU

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

29 Jan 2015

Bruiser!


Is he blowing us a kiss?

Strength/Skill:
Deadlift cycling
Find a heavyish 5

Conditioning:
“Bruiser”
22 Deadlifts 140/80
16 STOH 60/40
10 Burpee Bar MU

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (It is for you! – There is a scaled division, everyone can play!)

28 Jan 2015

Bench 1RM!


The 10am crew!!

Strength/Skill:
Bench Press 1RM

Conditioning:
16 min 3 Peep WOD
3 x shuttle run
5 Burpee over box jumps
One partner works at a time. 2 peeps rest.

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (It is for you! – There is a scaled division, everyone can play!)

27 Jan 2015


The 7am crew!!

It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.

Simply head over to games.crossfit.com and register!

1) Your affiliate is: Charge CrossFit

2) Your team is: Charge CrossFit Cobras

3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 

Let’s have some fun! If you are unsure if this will be for you – ask us! (It is for you! – There is a scaled division, everyone can play!)

-Ash n the CCF team

Strength/Skill:
Front Squat 5 x 2 w/3 sec hold in bottom position.

Conditioning:
“Hurricane”
6 Rounds
10 Front Squats 40/30
10 TTB

ENGINE CLUB:
2 Rounds with a partner:
Row 500m then swap
Row 400m then swap
Row 300m then swap
Row 200m then swap
Row 100m then swap
-Your partner rows as you rest. Go hard! Score = total time!

26 Jan 2015


From the last 6am WOD at Helen street!

Todat we reopen at 2 Goldsmith Grove, Northcote! YEAH!!! Come in and enjoy a brand new CCF Benchmark WOD! See you at GSG!

Strength/Skill:
1 x Max UB Kipping Pullup
or
1 x Max UB Kipping Bar MU Technique
+Strict step ups 5 x 3 e.s.

Conditioning:
“Charge!”
CCF Benchmark WOD
12 min AMRAP
3 Bar MU
6 Wall balls 9/7
9 US KB Swings 24/16
200m run

Open Prep work:
Over the week complete work on your Overhead Squat.
This will take 10-15 mins of prior extra work each day. Come in and spend 5 mins on attaining a perfect air squat then perform an unbroken set of 20 OHS. The aim is perfection, not to do ugly squats with more weight.
If you cannot as yet do Overhead Squats spend more time on wall squats and use a PVC or a lighter bar. This is how it will happen. Perfect practice makes perfect!
The ultimate aim is to attend 5 days this week and do this every day! GOOOO TEAM!

25 Jan 2015


Today we are closed. Tomorrow we reopen at 2 Goldsmith Grove, Northcote! YEAH!!! Come in and enjoy a brand new CCF Benchmark WOD! See you at GSG! Have a great Australia day!!!

23 Jan 2015


Today we move.
Tuesday we reopen on Goldsmith Grove! YEAH!!! See you at GSG!

22 Jan 2015


There has been so many great memories up here on Helen St. Charge is the sum of all of you awesome people. Wherever we end up will always feel like home. Get excited – it’s going to be AWESOME!!!! 🙂

The last WOD at Helen St! Kettlebell Calamity! courtesy of Mrs Renee Jones! Enjoy!

Important Notes:
-There is no Cobra Squad class at 6:30pm tonight.
-We are moving tomorrow! 9am!
-Australia Day we are closed!

Strength/Skill:
TGU 4 x 3

Conditioning:
‘Kettlebell calamity’
16min AMRAP
10 Goblet Squats 32/24
15 US KBS 32/24
20 KB Touching Burpees
400m Run

21 Jan 2015


In preparation for the move this weekend it would be really helpful if everyone could please take their skipping ropes and lifting shoes home by the end of the week. You can certainly bring them back next Tuesday, it will make the move so much easier! Thank-you in advance!  (Also: Any ropes left without names will be getting kept in a lost and found box….then permanently lost!) There is no skipping for the rest of the week, so feel free to take them today 🙂

Outline for Australia day weekend (I.E. the move)!
-On Saturday we will be only conducting a moving WOD
. It will start at 9am. If you have any free time, we would love your help. Grab a couple of pieces of gear and walk them down with a partner. We have done a Helen St Farmers carry before, this is actually closer!
-On Australia day we are closed. We will be putting the finishing touches on everything….But if everything goes really smoothly we may announce a very special opening WOD which would be at 10am. We will let you know over the weekend 🙂
-P.S. We need help in any way, shape our form – let us know if you have time!

Strength/Skill:
-Weighted Pull-ups 5×3 w/3sec negative
-Accumulate 6min Plank

Conditioning:
10min AMRAP
5 HSPU
10 Lunges 20/10
15 Situps

Renee testing out the new gym!

20 Jan 2015


See I do workout – Honest!! On my days off I have been lucky enough to come in and do some class sessions with all you awesome people! It is so much fun to jump in with big groups of people all pushing hard! One thing – Don’t forget that I can always help out of you have a question, I am always around to help, as long as I am not physically lifting something I am available to help! 🙂

In preparation for the move this weekend it would be really helpful if everyone could please take their skipping ropes and lifting shoes home by the end of the week. You can certainly bring them back next Tuesday, it will make the move so much easier! Thank-you in advance!  (Also: Any ropes left without names will be getting kept in a lost and found box.)

Outline for Australia day weekend (I.E. the move)!
-On Saturday we will be only conducting a moving WOD
. It will start at 9am. If you have any free time, we would love your help. Grab a couple of pieces of gear and walk them down with a partner. We have done a Helen St Farmers carry before, this is actually closer!
-On Australia day we are closed. We will be putting the finishing touches on everything….But if everything goes really smoothly we may announce a very special opening WOD which would be at 10am. We will let you know over the weekend 🙂
-P.S. We need help in any way, shape our form – let us know if you have time!

Strength/Skill:
Thruster – find a heavy 3 reps

Conditioning:
Partner Fran
42-30-18
Thrusters 42.5/30
Pull-ups
One person works at a time.