31 Jan 2017

Hey team!

Today we are giving a shout out to AKAS Landscape Architecture. A business co-owned by fellow Charger Anthony Sharples.

If anyone needs any innovative indoor/outdoor spaces created,  you should definitely start here! #SupportTheChargeCommunity

Plus they are offering 10% off for any Charge members!

Here is a little bit about them:

At AKAS Landscape Architecture we specialise in creating innovative indoor and outdoor spaces. We have an interest in both native and exotic plants, and design with them in atypical ways. We apply these plants to modern landscape principles to create functional and inviting spaces. We specialise in landscape architecture, garden design, masterplans, council landscape plans, planting schedules, landscape construction, and project management.

Check them out at www.akas.com.au and grab a postcard (with sunflower seeds attached for planting!) from our front desk.

Today’s programming:
Push/Pull program:
It is really exciting to see everyone progressing and perfecting their movements. Make sure you come in today! Lay the groundwork for future #success

Then:

3 Rounds for Quality:
Side tucks 5 e.s.
Hamstring curls 10 + 10 sec hold
Static box jumps 10 w/ 5 sec hold

30 Jan 2017

1 Arm Overhead Carry
Establish a Max weight for 100m in 3 sets or less for each arm.

Then:

15 mins to establish a heavy 1 Hang Power Snatch + 1 Power Snatch

Then:

5-4-3-2-1
Power Snatch 61/40
10-8-6-4-2
BLOB

29 Jan 2017

Ankle prep

Then:

Back Squat 5 x 5 with 3 sec pause in the bottom

Then:

Partner WOD – As far as you can go in 15min
2 Wall Balls 9/7
2 Chest to Bar Pull-ups
8 Double Unders
Add 2 reps to the WB & CTB, 8 reps for the DU each round.
Partners will swap round for round.

27 Jan 2017

Straight Arm strength

Then:

CrossFit Open WOD 12.3
18 Min AMRAP
15 Box Jumps 24/20
12 Push Press 52.5/35
9 Toes-to-bar

26 Jan 2017

REMINDER – Session times today are 6am, 7am and 10am – no afternoon classes today

Today’s WOD:

Find a heavy 3 Hang Squat Clean

Then:

Regionals Team Workout 2, 2012

Perform this WOD in teams of 4 – Indian file.
Each team member must complete the following.

Row 1000m
25 Pistols (alt)
15 Hang Squat Cleans 100/60kg

The next team member can start once the person in front has finished the row.

SCORE: Total team time.

26 Jan 2017

See you today for a WOD, a snag (veg & GF available) and maybe even Triple J’s hottest 100!

Please note our timetable over this long (well for some anyway) weekend:

Thursday 26th January – 8am and 9am plus Sausage Sizzle!
Friday 27th January – 6am, 7am and 10am – no afternoon classes
Saturday 28th January  – normal hours

Today’s WOD:

Running drills

Kipping Pull-up drills

Then:

“Super Ted”
5 Rounds
400m run
9 Pull-ups
200m run
6 CTB Pull-ups
100m run
3 Bar MU
Last held on 5 Dec 2014

24 Jan 2017

Ankle Prep

Back Squat
5 x 5 with 3 sec pause in the bottom

Then:

3 Rounds For Quality
Straddle complex 10,10,10
Hamstring curls 10 + 10 sec hold
Static box jumps 10 w/ 5 sec hold

#legday 🙂

NOTE: Australia Day long weekend hours

Thursday 26th January – 8am and 9am plus Sausage Sizzle!
Friday 27th January – 6am, 7am and 10am – no afternoon classes
Saturday 28th January  – normal hours

23 Jan 2017

Project Eudaimonia – Calories for a Cause Update

Thanks to everyone who participated and contributed to our Calories for a Cause week, raising money for Project Eudiamonia run by Charger George Kennedy. George is now on the other side of the world beginning his adventures and helping local community charities in South America. We wish him all the best in his travels and for his project and look forward to regular updates on his website https://www.projecteudaimonia.org/.

During the Calories for a Cause week Chargers pumped out a grand total of 703 calories on the Air Bike in 30 second max efforts! We increased our contribution to 50 cents per calorie, making total of $351.50 for Charge CrossFit’s donation to Project Eudaimonia. Plus the $196 of entry money and donations by Chargers straight into the donation box on our front desk AND fellow Chargers and owners of Martin and Coupe Chiropractic – Rich Martin and Samantha Coupe matched the donation box funds with another $200! Which brings the total donation to $747.50!

It was a seriously generous effort from you all! Thank you for being part of it and helping a Charger help humans in need! #Chargespirit

Todays WOD:

Push/Pull Program

Then:

Tabata
Side Plank Mash up
Hollow Rocks

22 Jan 2017

For Quality
JC and RS

then:

4 min countdown
10 Burpees
20 Deadlifts 60/40
30 Double Unders
AMRAP US KB Swings (24/16kgs) for remaining time

Rest 1 min

4 min countdown
10 Deadlifts 60/40
20 US KB Swings
30 Double Unders
AMRAP Burpees for remaining time

Rest 1 min

4 min countdown
10 Burpees
20 US KB Swings
30 Double Unders
AMRAP Deadlifts for remaining time

20 Jan 2017

200m KB Carry 24/16
20 KB Snatch (10 e.s.)
2 Rope Climbs
300m KB Carry
30 KB Snatch (15 e.s.)
4 Rope Climbs
400m KB Carry
40 KB Snatch (15 e.s.)
6 Rope Climbs

Please note our timetable for the Australia Day long weekend:

Thursday 26th January – 8am and 9am plus Sausage Sizzle!
Friday 27th January – 6am, 7am and 10am – no afternoon classes
Saturday 28th January  – normal hours