Monday 19/5/14 – Competition

A. Every two minutes, for 24 minutes (12 sets): Snatch x 2 reps *Set 1 – 50% *Set 2 – 60% *Set 3 – 65% *Set 4 – 70% *Set 5 – 75% *Set 6 – 80% *Set 7 – 85% *Set 8 – 90% *Sets 9-12 – 90% or more B. Every two minutes, [...]

Friday 16/5/14 – Competition

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as

Friday 9/5/14 – Performance

Workout of the Day A. Take 10-15 minutes and build to a heavy Clean and Jerk B. For time: 20 Shoulder to Overhead (62/42.5kg) 200 Meter Run 15 Shoulder to Overhead (62/42.5kg) 400 Meter Run 10 Shoulder to Overhead (62/42.5) 600 Meter Run

Tuesday 11/3/14 – Competition

Workout of the Day A. Three sets, not for time, of: Double-Unders x 40-50 reps Muscle-Ups x 3-8 reps Kettlebell Push Press x 10 reps (pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing) B. Take 15 minutes to

Monday 3/3/14 – Competition

Workout of the Day A. Three sets, not for time, of: Muscle-Ups x 3-8 reps Kettlebell Push Press x 10 reps (pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing) Butterfly Chest-to-Bar Pull-Ups x 12-15 reps B.

Thursday 27/2/14 – Performance

Workout of the Day A. Take 10-12 minutes to work up to a heavy-ish Clean & Jerk B. Two sets for max reps of: 60 seconds of 75/50kg. Squat Clean & Jerk Rest 60 seconds C. Three rounds for time of: 50 Sit-Ups 400 Meter Run  

Monday 3/2/14 – Performance

Workout of the Day A. In 12-15 minutes, build to a 3-RM Clean and Jerk (reps must be completed within a 40 second window) B. “Ten-Minute Capacity Test” For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of