Archive for January, 2012

A) For Quality and Load

Deadlift Barbell 5 rep max. Full resets between each of the 5 reps.

B) For Time

5 rounds of

4 x Deadlift Barbell. Touch and go style, but no bounce.

3 x Wall Climb.

 

Notes

Registration for the CrossFit Open Competition began on February 1st. Click HERE.

Event 3 from the Championships in Pori. Sled Sprint.

A) For Load and Reps

Max Reps of Strict Press – Kettlebell

@ Very Heavy

@ Heavy

@ Medium

Take good rests between each arm, and each weight.

B) On the Minute

10 rounds of

10 x Ring Kipping Pull-Up

10 x Step-Up

Burpee-fest from last Tuesday!

A) For Quality and Load

5 x 3-Position Power Snatch Barbell (mid thigh, knee, floor)

B) For Time

‘Flight Simulator’

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double Under*

or

‘Bus Simulator’

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Skipping*

*Must be unbroken sets.

Sunday, 29th January

Posted: January 28, 2012 in Rest Day
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Rest day. Gym closed, back tomorrow!

Up coming events:

  1. Reebok CrossFit Open. Flashy advertisement HERE. We are planning to enter a large number of people in the competition. Details soon!
  2. Aussie Rules Footy Training today. Details HERE.

Björn toes to bar. Final event, final movment!

Gym is closed today.

We are travelling to the far away land known as Pori to support our member Björn in the first ever Finnish CrossFit Championships!

See you all next week!

A) For Time:

100 x Star Jump,

75 x Walking Lunge,

50 x Russian Swing Kettlebell,

25 x Kipping Pull-up or Ring Row,

50 x Deadlift Other (Kettlebell)

75 x Sit-up,

100 x Air Squat

Notes:

  1. Gym closed this tomorrow. We’ll be at the Finnish CrossFit Championships in Pori. Details HERE. Anyone who is interested to watch, please let us know!
  2. GOOD LUCK TO OUR MAN BJÖRN TOMORROW AND ALL OTHER COMPETITORS IN THE CHAMPIONSHIP!

Kipping Pull-ups!

Thursday, 26th January

Posted: January 25, 2012 in Open Gym
Tags: , , ,

Open Gym 16:30-20:30

What to do?

  1. Make up a workout from MondayTuesday or Wednesday.
  2. Work on a specific skill/movement or two.
  3. Do some mobility work.

Coaches will be in the gym to watch, help, nurture and advise as always!

Notes:

  1. Gym closed this Saturday. We’ll be here at the Finnish CrossFit Championships in Pori. Details HERE. Anyone who is interested to watch, please let us know!
  2. Today is Australia Day.