04 Feb 2015

Thursday!


Klex is a ladies man 😉

Note: Tomorrow there will be no Cobra session. Saturday Cobra will be running as per normal.

Strength/Skill:

Floor Press 4 x 3 (Same weight across)

Conditioning:
Tabata!
-Push ups
-Hollow rocks
-Strict Pull-ups
Score = lowest reps completed over the 8 rounds.
Have three separate scores. One for each exercise.

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

03 Feb 2015

12 min AMRAP


Brent, Josh B, Renee & Tracey!

On the weekend The Charge Cobras competed in a Team Comp down in Frankston! They came 24th out of 70 teams! With a top ten finish in the first WOD! They killed it!

Strength/Skill:
HSPU 4 x 3 (Use Deficit if possible)
Power Clean 4 x 3 (Same weight across)

Conditioning:
12 min AMRAP
10 HSPU
20 Power Cleans 60/40
30 Box Jumps 24″/20″
40 DU

Extra core work (If you have time – complete!)
5 rounds
10 Strict Leg raises
10 Roll-outs

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

02 Feb 2015

The last WOD at Helen st 🙂 Good times!

Strength/Skill:
Hang Squat Snatch 3 x 3 (Same weight across)
or
Hang Power Snatch 3 x 3 (Same weight across)

Conditioning:
10 min AMRAP
10 Hang Squat Snatch 40/30
10 LOB Burpees
15 Hang Squat Snatch 50/35
10 LOB Burpees
20 Hang Squat Snatch 60/40
10 LOB Burpees
25 Hang Squat Snatch 70/45
10 LOB Burpees

or

10 min AMRAP
10 Hang Power Snatch 40/30
10 Front Squats
10 LOB Burpees
15 Hang Power Snatch 50/35
15 Front Squats
10 LOB Burpees
20 Hang Power Snatch 60/40
20 Front Squats
10 LOB Burpees
25 Hang Power Snatch 70/45
25 Front Squats
10 LOB Burpees

Extra core work (If you have time – complete!)
5 rounds
10 Strict Leg raises
10 Roll-outs

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)

01 Feb 2015


Sarah and Stina Wall ball line partner WOD!

First of all – Thank-you all so much for helping out with the move last week! It was EPIC! I really appreciate the time you all gave up, I honestly could never thank-you enough!(Check out the video below for some of the action). On this note – we are still finalizing things around the gym, if you have any ideas or suggestions make sure you let us know!

Secondly – Thank-you all so much for being part of our community! Without you all this is nothing. We love our job and we want to continue to give everything we can to you guys! This new premises is a result of that!

Thirdly! We are having a HUGE Thank-you WODfest BBQ day on Saturday 28 Feb at 9am. Sign up for the WODFest on your MINDBODY app! It is going to be awesome!!!

Strength/Skill:

Weighted Pull-ups 5,5,3,3,3

Conditioning:
50 Wall balls 9/7
25 Pull-ups
10 Burpee over box Jumps 24″/20″

Open Prep work:
Over the week complete:
60 Ring MU/transitions or dips

This is how we moved the shipping container! Check out the video!

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)