Opening times this week – open gym workouts

•   Tuesday 3 January 1900 resume all normal training times and classes

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Rest Day

Opening times this week – open gym workouts

•   Weekdays 28-30 December 0900-1100
• Tuesday 3 January 1900 resume all normal training times and classes

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Workouts of Summer Series

Option #1

Seven rounds of:

• Handstand Ring Push-ups, max reps
• 25k Plate Overhead Lenges (alternating legs), max reps in 1 minute

Rest as needed between rounds.

Post reps for both movements in each round to comments.

Option #2

Seven rounds of:

• Handstand Push-ups, max reps
• Plyometric Lunges (alternating legs), max reps in 1 minute

Rest as needed between rounds.

Post reps for both movements in each round to comments.

 Opening times this week – open gym workouts

•   Weekdays 28-30 December 0900-1100
• Tuesday 3 January 1900 resume all normal training times and classes

 ———————————————————————————————————————————————————–

 The WOD Games 21/15/9 – WOD #5

The “Chuck” n “Roll”

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

The standard for the burpee/deck squat is as follows:

Begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet, either by rolling from your back straight into the bottom of a squat, or using your hands to assist you. From this standing position, jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. This is one rep. It must be completed behind the line of your shuttle run marker.

The standard for the shuttle running is as follows:

Some part of your body must touch the ground beyond the line of your marker

Scoring -

Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

Eg – Complete 4 – 3 min rounds and the following burpees/ deck squats

4 rounds – 20, 15, 10, 5 burpee/deck squats total = 50 reps

4 rounds x 50 reps = 200 your score– This is a multiplier!! Tactics once again will play role

5 rounds – 20, 15, 10, 5, 1 burpee/deck squats toatal = 51 reps

5 rounds x 51 reps = 255 your score!!!!!!!!!!!!!

Note our Google scoring form will take care of this maths, but for WODbuzz you will need to be able to work this total out.

Post your score to comments.

Opening times this week – open gym workouts

• Weekdays 28-30 December 0900-1100
• Tuesday 3 January 1900 resume all normal training times and classes

———————————————————————————————————————————————————–

Workouts of Summer Series

• Run 3k

Post time to comments.

“Cooking With Massie: Thai-Style Chicken Curry“, CrossFit Journal preview video [wmv] [mov]

“Heavy Bench, Heavy Lunge Workout” with Rob Orlando – video [wmv] [mov]

Rest Day

@ CrossFit Smash

“12 Days of Christmas”

12 rounds for time:

Add a movement per round in sequence.

Starting at round 1 (perform station 1), round 2 (perform station 1 & 2), round 3 (perform station 1,2 & 3)……. and so on until all 12 stations are complete.

1. 1 x Burpee
2. 2 x Push-up
3. 3 x Wallball @ 9k
4. 4 x Med Ball Clean @ 9k
5. 5 x Pull-ups
6. 6 x Toes to Bar
7. 7 x Sit-ups
8. 8 x Kettlebell Swings @ 24k
9. 9 x Box Jumps @ 24?
10. 10 x Clean & Jerk @ 40k
11. 11 x Thrusters @ 40k
12. 12 x Overhead Squats @ 40k

Post time to comments.

Rest Day

@ CrossFit Smash

5 rounds of:

• Row 200m
• Overhead Lunges @ 20k(male)/15k(female), max reps in 2 minutes

Rest as needed between rounds.

Post time for Row and reps for Overhead Lunges in each round to comments.

“Training With Champions: Parts 1 and 2” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

“Running Technical Sections” with Brian MacKenzie by Again Faster Equipment – video [wmv] [mov]

From the Vault:
Nicole and Zac Go For A Total, April 2007 – video [wmv] [mov]

Workout #1

• Front Squat 3-3-3-3-3

Workout #2

3 rounds for time of:

• Front Squat @ 60k (male)/40k (female)
• 15 x Push-ups
• 15 x Burpees

Post time to comments.