24 Jul 2017
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Straight Arm Strength

then:

Coordination drills

then:

Tabata Triple Unders

or Tabata Double Unders

IMPORTANT NOTE:
AM vs PM WODFEST this Saturday!
The AM and PM crews will take each other on in an epic benchmark workout followed by soup!
9am session only.
Reserve your spot for the session and food in Wodify.
23 Jul 2017
charge-crossfit-5th-bday-2000px-web-sized-June-2017-16
AM vs PM WODFEST this Saturday!
The AM and PM crews will take each other on in an epic benchmark workout followed by soup!
9am session only.
Reserve your spot for the session and food in Wodify.
TESTING DAYS THIS WEEK ARE MONDAY AND SATURDAY


Todays WOD:
Skills and drillsthen:
Find a heavy complex
1 Power Snatch+1 Power Clean + Push Jerk
then:
Grisabel
20 Power Snatches 50/35
20 Power Clean and Jerks

 

21 Jul 2017
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Skills and drills

Then:

32 Minute EMOM
Minute 1: 5 x Sandbag Cleans
Minute 2: Sprint 150m (to carwash driveway)
Minute 3: 5 Bar Muscle Ups/8 CTB/8 Pull-ups or 8 jumping Pull-ups
Minute 4: 10 one armed DB Strict Press (5 each side)

20 Jul 2017
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Coordination/Double Under/Triple Under drills

Then:

Build to 3RM Power Clean for the day

Then:
Benchmark Workout
Hipsters unite!
16 min AMRAP
5 Power Cleans 70/52.5
8 TTB
30 Double Unders

Scale: 50 Single skips

19 Jul 2017
charge-crossfit-5th-bday-2000px-web-sized-June-2017-13

Make sure you get in today and enjoy both our Straight arm and unilateral leg cycle. Getting both legs strong independently is highly important. We want to iron out deficiencies, move well and be more capable all around.

CROSSFIT:
Straight Arm Program

Then:

Unilateral Leg cycle B

BARBELL:
New cycle starts today! One of the focuses will be on Overhead strength and increasing our Jerk + Overall core strength and stability.

TURBOCHARGED CONDITIONING:
We are going to start a cycle of working on some core and rotational drills designed to make us better athletically. They will focus on our ability to connect the power between our upper body and our lower body.  This will certainly be reflected in us becoming more powerful runners, lifters and movers.
We will then finish off with a fun long WOD entitles “Can’t feel my legs!” :)

NOTE: A Thursday night is a great chance to get a double session in! Come to Barbell at 6:00pm then finish off your night with TurboCHARGE from 7:30-8:15pm. We do not advise coming from the 5pm session straight into Barbell as some of the movements will often clash + we want people fresh for the 90 minutes that is Barbell.

18 Jul 2017
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Push/Pull Bent arm gymnastics new cycle!

Then:

TESTING DAY
3km run (3 x Beaver + 400m)
or
2km run (2 x Beaver + 200m)
or
3km Row for time.

17 Jul 2017
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Coordination/Double Under/Triple Under drills

Then:

Unilateral leg strength

Then:

Build up Thruster to a 2RM for the day (off the floor)

Then:

Benchmark Workout
“Fran”
21-15-9 for time:
Thrusters @ 42.5kg/30kg
Pull-Ups

16 Jul 2017
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This week has three testing days. Tues, Wed & Friday! Get on it! Set a benchmark then track your progress.

Handstand cycle

Then:

10 Rounds each for time:
8 DB Snatch @ 22.5/16kg (alternating)
8 Dumbell Facing Burpees
– Begin a new round at the top of each minute.

14 Jul 2017
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Farmers Carry – 3 x 25M
*Not a max effort, should be a challenging weight repeated 3 times.

Then:

5 Rounds each for time:
Row 400m
Run 400m.
*Rest 3 minutes between intervals
°Goal is to hold the same pace per interval. – score is the difference in seconds between the each interval.
For example, if your first interval is 3:00, and your second interval is 3:05 then your score at that point is 5 seconds.

13 Jul 2017
xmas fake

YAY! It’s XMAS in July!

TESTING DAY
12 Days of XMAS (XMAS in July)
1 Deadlift @ 50/35
2 Hang Power Clean
3 Push Press
4 Front Squat
5 Burpees
6 Pull-Ups
7 Toes-to-bar
8 Push-Ups
9 Sit-Ups
10 Wall Balls @ 9/6kg
11 Hollow Rocks
12 Thrusters @ 50/35