27 Feb 2015

WODfest!!

 

This is a little montage of Tracey during and post WOD!

NOTE: There is only a 9am class today as it’s WODfest!!! Our BBQ day! We will be eating at 10:30 at the latest! If you can only make the food, feel free to still come along. Please book yourself in!

Strength/Skill:

3 x 10 strict KTE

Conditioning:
“One life….. Three WODs!”
8 min AMRAP
5 CTB Pullups
10 Db Snatch 20/12.5 (5 e.s)

-Rest 3 mins-

8 min AMRAP
15 US KB Swings 24/16
20 Push ups

-Rest 3 mins-

8 min AMRAP
25 Wall balls 9/7
30 Tyre jumps

Notes: Db Snatch can be alternated as needed. The Db cannot be dropped.
Have 3 scores – round + reps per each different AMRAP.

26 Feb 2015

 

Dora post GLOC WOD, still looking as glamorous as ever!

The Morning Sessions will consist of:
Strength/Skill:

Strict Step ups 5 x 5 e.s.
Ring Rows 5 x 10

Conditioning:
4 person Relay
500m Row,
40 Squats
30 Sit ups
20 Push ups
10 Burpees
Indian file WOD
The Next person in line can only start once the person in front has finished their squats.

The Arvo sessions will be the Open WOD!
What will it be? We will find out at 12pm ….Heavy Deadlifts & Bar MU please Mr Castro! Is it too much to ask for Deadlifts two years in a row?

IMPORTANT FEBRUARY NOTES:
WODFEST BBQ DAY IS 9 AM TOMORROW!!: WODFEST BBQ DAY: Sign up on Mindbody to both the WODfest and BBQ class – if you’re staying for the BBQ 🙂

25 Feb 2015

 

Mo after the GLOC WOD!!! So Awesome!

Tomorrow afternoon brings us the start of the 2015 CrossFit Open! If you are wanting to give the WOD your best, rest today! You can alternatively come in and mobilize or work on some technique also 🙂

Strength/Skill:
OHS 2,2,2,2,2

Conditioning:
5 Rounds
10 Burpees
30 DU
Then:
Run The Beaver…

IMPORTANT FEBRUARY NOTES:
THE CROSSFIT OPEN: The CrossFit Open starts TOMORROW the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am this Sat the 28th of Feb. (Sign up on Mindbody to both the WODfest and BBQ class – if you’re staying for the BBQ 🙂

24 Feb 2015

Gymnasty!

 

Todays WOD is a Luke Special! Enjoy!

Skill:
The Handstand walk & its variations!

Conditioning:
“Gymnasty”
3 rounds
15 Pull Ups
12m Handstand walk
9 HSPU
6 Alternating Pistols

Engine Club:
Run 2 km for time down the Merri Creek.

IMPORTANT FEBRUARY NOTES:
THE CROSSFIT OPEN: The CrossFit Open starts this Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am this Sat the 28th of Feb. (Sign up on Mindbody to both the WODfest and BBQ class – if you’re staying for the BBQ 🙂

23 Feb 2015

 

Brent finishing of a human TGU with his niece!

Brent is one of the nicest guys you will ever meet. He is quite fit as well! But…you know there is something strange about someone when they say they love burpees! HAHA!

Sadly though in 5 weeks Brent and his better half Kim are moving to Mildura! We will miss you guys! Keep on reading below to find out a little bit more about…The Whale! I know you’ll enjoy this WOD man….I’d love to see how many more reps of it you will do in another year of getting even stronger! We will all set a benchmark today 🙂

Charge CrossFit Member Spotlight!
They call me…Brent, Whale

By day I am…A landscaper. Hopefully soon to be a firefighter.

How long have you been a Charger? 1 yr as at the open!

Favourite movement? Snatch (I’m told I’m also good at burpees).

Least favourite movement? Deadlift.

Favourite WOD? I love them all equally….

Least favourite WOD? ….Except workouts with deadlifts

What would your perfect WOD look like?
Lots of snatch. (This was my 5th and most mature attempt at answering this question)

Favourite wholesome/Paleo meal? Deboning chicken to a chicken crown and roasting with smoked paprika, star anise and mixed veg.

Favourite movie/tv show? I’m told Fightclub is good but as I haven’t seen it…
Movie: Idiocracy (a documetary on life in 2505 for those who haven’t seen it)
Tv show: Archer. Crude, rude and vile.

Tell us something we may not know about you:
I can be serious.
I don’t lie about everything.
I used to fight club level kickboxing.

What is your most special memory/ biggest achievement during your time at Charge? Achieving PB’s on a weekly basis and also getting my first BMU the day before the charge like a bull in house comp last year.

What are your future goals?
Burpee backsaults before Easter.
To get stronger!
Compete more.

Strength/Skill:
20 mins to find a max complex:
1 Deadlift
+1 Hang Squat Clean
+1 Jerk

Conditioning:
7 min AMRAP
“Athlete Spotlight WOD – Brent”
1 Hang Squat Clean 60/40
1 STOH
Add 1 rep to each exercise every round.

Note: Every time the bar touches the ground perform 7 Burpees…. As the bar starts on the ground you will start with 7 Burpees.
Your score is the total amount of reps…..The Burpees don’t count as a rep.
-The bar can only be rested in the hang, front rack or overhead positions.

Engine Club:
Row for max meters.
Row 5 mins
Rest 5 mins
Row 4 mins
Rest 4 mins
Row 3 mins
Rest 3 mins
Row 2 mins
Rest 2 mins
Row 1 mins
Rest 1 mins

IMPORTANT FEBRUARY NOTES:
THE CROSSFIT OPEN: The CrossFit Open starts this Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am this Sat the 28th of Feb. (Sign up on Mindbody to both the WODfest and BBQ class – if you’re staying for the BBQ 🙂

22 Feb 2015

 

The new Timetable starts TODAY!! Also, the Open starts this Friday! Plus, we have our first WODfest BBQ day at the new box!!!

On Sat as we are running WODfest, there will only be one class at 9am. Then we eat at 10:30 (at the latest). Also, the Food is on us!!! But, you have to book into both the WOD class and the BBQ class. please start booking ASAP so we can organize the amount of food needed. P.S. it is going to be a Pulled Pork, Paleo Mexican inspired FEAST!….I tasted it last week….it’s AMAZING!!! Don’t miss out! Book in!

Strength/Skill:
The TTB

Conditioning:
Death by TTB

-Rest 3 mins after last person finishes then:

Death by Box Jumps starting at 5….

Explanation:
TTB: On minute 1 you do 1TTB, on 2nd minute you do 2 TTB…Increase one rep per round.

Box jumps/Tyre jumps: On minute 1 you do 5 Box jumps, on 2nd minute you do 6 Box jumps….Increase one rep per round.

Continue until you can no longer complete the amount of reps required per round. If scaling choose an option and stick to it.
-15 mins is the finish line!

IMPORTANT FEBRUARY NOTES:
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)

20 Feb 2015

 


Strength/Skill:

Power Clean 5 x 2 (Same weight across)

Conditioning:
30-25-20-15-10
US KB Swings 24/16
Sit ups

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE STARTS SOON!: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb! (This coming Monday!)
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com (Next Friday!)
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody) (Next Saturday!)

19 Feb 2015

 
Next Week: The New Arvo & Saturday Timetable starts + the first Sat WODfest BBQ day & The Open Starts!  P.S. On Sat the BBQ food is free 🙂

Skill:
SDHP

Conditioning:
“Balls to the wall”
15 min AMRAP
12 Wall balls 9/7
9 KTE
6 SDHP 40/30

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE STARTS SOON!: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb!
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)

18 Feb 2015

 

 The Above Pic is Tommi praying to the “recovery” Gods after the awesome GLOC WOD!

Strength/Skill:
Bench Press 5 x 2 (Same weight across)

Conditioning:
4 Rounds
20 Push-ups
15 CTB Pull-ups
10 KB Snatch 32/24 (5 e.s)

Engine Club:
3 rounds
Tabata Calorie Row
8 x 20 on/10 off
1 min rest between rounds
Have 3 scores – lowest amount of Cal for each round.

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE STARTS SOON!: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb!
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)

17 Feb 2015

Joey & Ali!

Strength/Skill:
Power Snatch 8 x 2

Conditioning:
Run the Beaver! 878m

Engine Club:
As above

IMPORTANT FEBRUARY NOTES:
NEW TIMETABLE STARTS SOON!: Our new timetable with 5 extra classes starts on Monday the 23rd of Feb!
THE CROSSFIT OPEN: The CrossFit Open starts on Friday the 26th of Feb! Register here: games.crossfit.com
WODFEST BBQ DAY: 9am Sat 28th of Feb. (Sign up on Mindbody)