30 Nov 2016

XMAS WODFEST IS THIS SATURDAY – SIGN UP ON NOTICEBOARD and WODIFY!
9am class only then we eat afterwards. Join us also at the Northcote Social Club at 7:30pm that night for XMAS drinks.

TESTING MONTH has begun! We are testing today and Saturday this week.

TESTING DAY # 2

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run (Beaver x 2)

Note: This session will also be run in Barbell class, but with some added extras at the end.

29 Nov 2016

XMAS WODFEST IS THIS SATURDAY – SIGN UP ON NOTICEBOARD and WODIFY!
9am class only then we eat afterwards. Join us also at the Northcote Social Club at 7:30pm that night for XMAS drinks.

TESTING MONTH has begun! More tests will be held Thursday and Saturday this week.

Todays WOD:

Back Squat 2RM

Then:

Static box jumps 5 x 5 (3 seconds pause each rep)
Weighted Sit ups 5, 5, 5, 5, 5
100 banded good mornings

28 Nov 2016

 

XMAS WODFEST THIS SATURDAY – SIGN UP ON THE NOTICEBOARD and WODIFY! 9am class only then we eat afterwards. XMAS drinks at the Northcote Social Club 7:30p also.

TESTING MONTH – This week we have three tests! December testing month is starting marginally earlier. The first test is TODAY! It is called “Fight Club” and will be followed by more tests this Thursday and Saturday.

TESTING DAY # 1

Benchmark WOD
“Fight Club”
3 Rounds
15 Burpees to touch
400m Run
15 Pull-ups

27 Nov 2016

XMAS WODFEST THIS SATURDAY – SIGN UP ON THE NOTICEBOARD and WODIFY! 9am class only then we eat afterwards. XMAS drinks at the Northcote Social Club 7:30pm also.

TESTING MONTH – This week we have three tests! December testing month is starting marginally earlier. The first test is tomorrow! It is called “Fight Club” and will be followed by more tests on Thursday and Saturday.

Todays WOD:

Find a Heavy 3 Rep
Sumo Deadlift

Then:
6 min AMRAP
3 Sumo Deadlifts (70% of above)
6 Ring Pushups

25 Nov 2016

Handstand skills and drills

then:

Partner WOD!
5 Rounds
30 shoulder taps
30 Toes to Bar
One person works at a time
Break up movements between each other however you like.

IMPORTANT NOTE: XMAS Wodfest is next Saturday, December 3rd. This is the Charge CrossFit member Xmas celebration! A WOD followed by a feast and hanging out. Sign up on the notice board today. Lets make it a huge one!

24 Nov 2016

Hey guys,

On Wednesday we sent out 2 emails to you all. The first one contains an important Member Update video followed by another email. Please check your inbox and  let us know if you haven’t received them.

Once you have watched the video, have a read of the accompanying information. We kindly ask that you please respond to the second email before 5pm next Wednesday 30th November.

Come and talk to us, call or email us if you have any questions.

Today’s WOD:

Front Squats Find a heavy 5 w/ 5 sec pause in the bottom of each squat

Then:

12 min AMRAP
Run 200m
15 Front Squats 42.5/30
15 SDHP

IMPORTANT NOTE: XMAS Wodfest is next Saturday, December 3rd. This is the Charge CrossFit member Xmas celebration! A WOD followed by a feast and hanging out. Sign up on the notice board today. Lets make it a huge one!

23 Nov 2016

Bench Press 3RM
Bentover Rows (Supinated) 3RM

Then:

Bench Chipper!
30 Bench Press @ 60% of above weight
60 Air Squats
30 Alternating Pistols/OH Lunges 20/15

IMPORTANT NOTE: XMAS Wodfest is next Saturday, December 3rd. This is the Charge CrossFit member Xmas celebration! A WOD followed by a feast and hanging out. Sign up on the notice board today. Lets make it a huge one!

22 Nov 2016

Running is a skill. There are many aspects and we can all get more efficient the same as with all other exercises. Come in today and work on your technique.

Running Drills

Then:

3 Rounds
Run 200m
Rest 2 min

2 Rounds
Run 400m
Rest 3 min

1 Round
Run 800m

IMPORTANT NOTE: XMAS Wodfest is next Saturday, December 3rd. This is the Charge CrossFit member Xmas celebration! A WOD followed by a feast and hanging out. Sign up on the notice board today. Lets make it a huge one!

21 Nov 2016

Check your inboxes today for your Wodify log in details and instructions for getting set up. See you all sign in and ready to go at the gym!

Any questions, please come and ask.

Todays WOD:

5 x 5 Db Strict Press w/ 5 sec hold at top and bottom. (10 sec last rep)

5 x 5 BB Bentover Rows (Supinated) w/ 5 sec hold at top and bottom. (10 sec last rep)

Build on form/weight from last 3 weeks.

Then:

5 Rounds
20sec Lateral jumps Over Barbell
20sec Hang Power Snatch 30/20
20sec Rest

IMPORTANT NOTE: XMAS Wodfest is next Saturday, December 3rd. This is the Charge CrossFit member Xmas celebration! A WOD followed by a feast and hanging out. Sign up on the notice board today. Lets make it a huge one!

20 Nov 2016

Hey team!

Some very exciting news!

1) Wodify is here! You will all be able to track your results using the premium software that is Wodify. We will also be able to see the efficacy of our programming across the group over different cycles and we can all continually improve! Look out for an email tomorrow – Tuesday. Download the app and start signing in to class and logging your results.

“That which is measured improves. That which is measured and reported back improves exponentially” – Karl Pearson

2) December is testing month. That means that during the month of December you will complete 2-3 tests (WODs or Lifts) each week and in 4-6 months time we will retest! #test/retest. Stay tuned for more info.

3) XMAS WODfest is nearly here! It is being held at 9am Saturday 3rd December. Team WODs followed by a BBQ meal cooked by Agent Order. The food will cost $15. Sign up on the board. I would love everyone to attend – lets make it a big one! Plus, we will meet up for some XMAS drinks on the same night and continue the celebrations and socialising – details will follow shortly.

Today’s programming: (The first benchmark WOD to be freshly entered into Wodify!)

3 x 5 T & G Power Cleans

then

Elizabeth
21-15-9
Squat Cleans 61/42.5
Ring Dips