Weightlifting

Clean and Jerk Complex: Hang Clean (below knee) x 2 + Split Jerk x 2

Find your best in the time available.

Compare to last week.

Strength and Power

Pause Front Squat 3 x 5 @ 65% of front squat max.

Do 3 max effort vertical jumps with no arm swing between squat sets.

Optional

Run 1km (or 2.5 x stairs)

Row 1km

200 Double Under

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Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

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Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

Open Gym 16:00 – 20:30

What to do?

  1. Please remember to book that you are coming.
  2. Work on your weaknesses. Handstand push-ups anyone?  Leopard Test?
  3. Do some mobility work. Please don’t complain about your flexibility unless you are doing something about it!
  4. If you need some advice please ASK! We are happy to help.

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

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Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

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Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

Strength

3 rounds with rest between each movement.

A1) Deadlift with full reset.

3 @ 65%

3 @ 72.5%

AMRAP @ 82.5% (max 10 reps).

A2) Weighted Strict Pull-up x 3

A3) Ring Push-up x max (>12 reps add vest)

*Compare to last week.

Conditioning

3 rounds;

10m x Weighted Walking Lunge (farmer style),

15 x Burpee

200m x Run

*We will be outside for this.

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Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

-

Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

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Monday 21st April

Posted: April 20, 2014 in WOD
Tags: , , , , , ,

Easter Monday. Gym Closed. Back to normal tomorrow!

Rest day or Yoga 16:30-18:00

Yoga classes most Sunday afternoons. Contact Ben to arrange a 5/10 visit card and booking through the calendar.

Meri Mort

Meri Mort

Open Gym 10:00 – 13:00

Optional WOD

Strength

Front Squat. Find your 3 rep max for the day.

Compare to last week.

Optional Interval

Double Tabata Sled Push  @ 60/40kg. That’s 16 rounds of 20 seconds work, 10 seconds rest.

Optional Trunk

3 x max Strict Toes to Bar.

What to do?

  1. Please remember to book that you are coming.
  2. Work on your weaknesses. Handstand push-ups anyone?  Leopard Test?
  3. Do some mobility work. Please don’t complain about your flexibility unless you are doing something about it!
  4. If you need some advice please ASK! We are happy to help.

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

-

Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

-

Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

Good Friday. Gym Closed. Open Gym Saturday as normal. 1000-1300