Thursday, February 11, 2016

THURSDAY


 
Rainbow Keiren, our resident Hippie, 
and her beautiful 'girlwoman' daughter Star behind her.
Our members are......... (you finish the sentence in your comments) :-)

(A) 3 Position Clean & Jerk Complex (7min)
(1) Hips
(2) Knees
(3) Floor
NOTE: Complete the 3 position Clean + 1 Jerk at the end.

(B) Clean & Jerk (10min)
Work to a medium load single

(C) 3 Rounds
Run 400m
12 x RKB Swing: Heavy
15 x Pull-ups

Wednesday, February 10, 2016

WEDNESDAY

Some of the CFP crew just hanging out 
at the ROC race over the weekend.

(A) Bench Press
10-5-3-10-15

(B) 5 Rounds
6 OHS: 50/35/30
9 TTB
12 WallBalls: 9/6kg - 10/9ft

Open Prep Extra’s
EMOTM x 10
Even – 5 Muscle-Ups + 5 Deadlifts: 120/80/70
Odd - HSPU: 2 Strict + 3 Kipping
Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count.

Tuesday, February 9, 2016

TUESDAY

(A) 3 Position Snatch (9min)
(1) Hips
(2) Knees
(3) Floor

(B) Snatch (7min)
Work to a medium load single

(C) For Time
Run 600m
Then 2 Rounds
20 x Thrusters: 40/30
10 x Lateral Bar Burpee
20 x AKB Swing: 24/16
THEN
Run 600m

Monday, February 8, 2016

MONDAY

Hello Monday!

(A) Back Squat
1x5@60%
3x3@70%
3x2@80%

(B) 21/15/9
G2O: 50/35/30
Box Jump: 30/24
-THEN-
Run 1x800m
Recover 2min
Run 400m


Open Prep Extras
Strength 1: Snatch
5x1, climbing
-Snatch
-Hang Snatch
-Over Head Squat

Then:
3x3 deficit snatch grip dead lifts @95%

Sunday, February 7, 2016

Free Trial Class at CrossFit Penrith





By prior arrangement, you're invited to join any night time class.

Please call 0409 719 464 or email crossfitpenrith@gmail.com to confirm your spot.

We think it's important that you come in for a Free Trial Class. This gives you the opportunity to experience our CrossFit classes first hand and see what makes us different from other gyms. Your workout will be tailored to your ability level, and prior experience to attend this class is not required.



Please bring some water, a towel and be there 10 minutes before class to meet your Coach for the night.

CrossFit Penrith has 
NO JOINING FEES & NO CONTRACTS