Saturday, March 28, 2015

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 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 firsthand 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 

Friday, March 27, 2015


A) Overhead Work
Strict Press 3-3
Push Jerk 2-2
Split Jerk 1-1-1

B) Partner Up
12min AMRAP
1 Power Clean 50/35kg
2 Front Squat 50/35kg
4 Reverse Lunges 50/35kg
1/2 Gasser

Thursday, March 26, 2015


If CrossFit has taught Coach V anything, its Efficiency.
Stretching and Napping at the same time.

(A) Hang Power Clean + Clean (1+1)
Build in load to a Medium - Heavy single

(B) With a continual running clock
Start at 0:00
5min AMRAP
Run 800m
- Then In Remaining Time -
Maintain a perfect hover in the Push-up position.
(Perform 3 x Burpees anytime the hover is broken)

Start at 6:30min
4min AMRAP
Run 500m
- Then In Remaining Time -
MAX Rep Pullups

Start at 12:00min
3min AMRAP
Run 400m
- Then In Remaining Time -
MAX Rep Cleans - Use Max load from (A)

Wednesday, March 25, 2015


Tabata Fun after Class.  

A) Bench Press
Accumulate 75 reps in as few sets as possible @ BW

B) 8min AMRAP
5 Deadlift @ BW
10 HR Push Ups
15 RKB Swings 32/24/20kg

Tuesday, March 24, 2015


What a beautiful Photo.
CrossFit Penrith member Haylie has just spent 2 weeks 
as a volunteer at Karumbe Turtle Conservation and 
Scientific Research Centre in Uruguay. 

(A) Snatch Complex
Hang Power Snatch + Snatch (1-1)
Build in load to medium - heavy single.

(B) With a continual running clock
Start at 0.00 
3 Rounds
5 Push Jerk: @85% of (A)
10 TTB

Start at 7.00min
Snatch: @85% of (A)
Box Jump Overs 24/20"

Start at 17.00min
450m Run

Monday, March 23, 2015


Open WOD 15.4

(A) Back Squat
Set 1 - 6 reps @65%
Set 2 - 4 reps @75%
Set 3 - 2 reps @80%
Set 4 - 2 reps @85%
Set 5 - 1 rep @90%

Followed by
One set of
Max reps @ 80%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

(B) Every 90sec x 10
3 x G2O: 55/40/32
5 x Strict Pullups
15 x Double Unders

(C) 2 x 50m Farmer Carry (AHAP)
Recover One full minute between carries.