31 Jul 2016

CLAB 2016 – photo by Rebekah Kamsky

On the menu today:

We will start by firstly finding a heavy 1 rep Power Clean plus do some work on Strict Handstand Push-ups.

Then:

2-4-6-8-10
Heavy Power Cleans 85/60
10-8-6-4-2
Strict Hand Stand Push-ups

Substitutes: Abmat Strict HSPU or for those preferring to go Handstand free we have Dual KB Strict Press.

29 Jul 2016

CLAB 2016 – phot by Rebekah Kamsky

Partner Workout!
200m Partner Carry
16 Rope Climbs
400m Run
30 Strict Pullups
400m Run
50 Ring Rows
200m Buddy Carry
Partners will divide up the reps on Rope climbs, Pull-ups and Ring Rows. All Runs are done together.

28 Jul 2016

CLAB 2016 – photo by Rebekah Kamsky

Back Squats 3-3-3

Then:

30 Double Unders
10 Burpee Wall Balls
3 Rounds
2min rest

40 Double Unders
20 Wall Balls
3 Rounds
2min rest

50 Double Unders
25 Situps
3 Rounds

27 Jul 2016

CLAB 2016 – photo by Rebekah Kamsky

Strict Press
3-3-3-3-3
Bent Over Barbell Row
3-3-3-3-3

Then:

Core Finisher
10-1 Heel Touches
1-10 Pass Throughs

26 Jul 2016

CLAB 2016 – photo by Rebekah Kamsky

Weighted Ring Dips 3 x 5

Then:

4 x Tabata Air Squats
4 x Tabata Squat Hold
4 x Tabata Ring Dip
4 x Tabata Ring Dip Hold
4 x Tabata Hollow Rocks
4 x Tabata Superman Hold

25 Jul 2016

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

CrossFit Hero WOD

“Roy” 

5 Rounds
15 Deadlifts 100/70
15 Box Jumps 24/20
15 Pull-ups

24 Jul 2016

CLAB 2016 – photo by Rebekah Kamsky

CLAB was amazing! Thank-you all for being a part of it! Everyone worked amazingly hard – you all should be very proud of yourselves! It was such an epic and inspirational day.

The top three in each division are as follows: (Photos will be posted on this blog throughout the week)

Scaled Females
1st: Jess
2nd: Vixxy
3rd: Liv

Scaled Males (dominated by 6am’ers!)
1st: Lachlan
2nd: Romany
3rd: Dave G

Rx Females
1st: Alice (Coach Alice!)
2nd: Nihary
3rd: Liz

Rx Males
1st: Adz
2nd: Greg
3rd: Alan

A big shout out needs to go out to our major sponsor Martin & Coupe Chiropractic. All three business owners competed in the weekend which was also awesome!

The new cycle of programming starts today. As mentioned in our Video Newsletter, (Check it out for more information) we are aiming for balance, quality movement and FITNESS of course. August is also the month of shoulder TLC. Get excited guys, We are!!

18-12-6
Overhead Squats 50/35
Burpees

Rest 5 min

18-12-6
Power Snatches 50/35
Burpees

23 Jul 2016

Its gonna be very fast and very awesome to watch. Woo!

CLAB 16.4 Rx Final Countdown WOD
8 Athletes to start and aim to complete 15 Overhead Squats 50/30 – The first 6 to complete the OHS advance to the Rowers.
6 Athletes start the 500m Row – The first 4 to complete the row advance to the TTB.
4 Athletes start the 15 TTB – The first 3 to complete the TTB advance to the Farmers walk.
3 Athletes start a 20m Farmers walk 52.5 e.s./37.5 e.s. – The first 2 to complete the walk advance to the Lunges.
2 Athletes start and finish 20m KB FR Lunges 24’s/16’s!

CLAB 16.4 Scaled Final Countdown WOD
8 Athletes to start and aim to complete 15 Front Squats 40/25 – The first 6 to complete the FS advance to the Rowers.
6 Athletes start the 500m Row – The first 4 to complete the row advance to the Hanging Knee Raises.
4 Athletes start the 15 Hanging Knee Raises – The first 3 to complete the HKR advance to the Farmers walk.
3 Athletes start a 20m Farmers walk 37.5 e.s./27.5 e.s. – The first 2 to complete the walk advance to the Lunges.
2 Athletes start and finish 20m KB FR Lunges 16’s/8’s!
8 Athletes to start and aim to complete 15 Overhead Squats 50/30 – The first 6 to complete the OHS advance to the Rowers.
6 Athletes start the 500m Row – The first 4 to complete the row advance to the TTB.
4 Athletes start the 15 TTB – The first 3 to complete the TTB advance to the Farmers walk.
3 Athletes start a 20m Farmers walk 52.5 e.s./37.5 e.s. – The first 2 to complete the walk advance to the Lunges.
2 Athletes start and finish 20m KB FR Lunges 24’s/16’s!

CLAB 16.4 Scaled Final Countdown WOD
8 Athletes to start and aim to complete 15 Front Squats 40/25 – The first 6 to complete the FS advance to the Rowers.
6 Athletes start the 500m Row – The first 4 to complete the row advance to the Hanging Knee Raises.
4 Athletes start the 15 Hanging Knee Raises – The first 3 to complete the HKR advance to the Farmers walk.
3 Athletes start a 20m Farmers walk 37.5 e.s./27.5 e.s. – The first 2 to complete the walk advance to the Lunges.
2 Athletes start and finish 20m KB FR Lunges 16’s/8’s!

23 Jul 2016

CLAB 16.3
8 MIN AMRAP
“DT Rising”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
After each completed round you will add weight. If you complete the last round within the 8 mins you will repeat that weight until the AMRAP is done.
There is a tiebreak after each completed round.

Rx Males: 40,50,60,70,80,90
Rx Females: 25,30,35,40,45,50
Scaled Males: 20,30,40,50,60,70
Scaled Females: 15,20,25,30,35,40

23 Jul 2016

CLAB 16.2 Rx
“Mile 90”
1.6km run
20 Pull-ups
20 Burpees (All to touch)
15 CTB Pull-ups
15 Burpees
10 Bar MU
10 Burpees
16 min cut off

CLAB 16.2 Scaled
“Mile 90”
1.6km run
20 Jumping Pull-ups
20 Burpees (All to touch)
15 Jumping Pull-ups
15 Burpees
10 Jumping Pull-ups
10 Burpees
16 min cut off

Note:
The 1.6km run will be completed via two loops of the Beaver. This will be run in the opposite direction that we normally run it.
There will be a tie break time taken at the end of each stage of burpees.
Score = Time completed.
If unable to complete all reps in under the time cap one second will be added per rep.