Thursday, April 30, 2015

THURSDAY

Last nights group farewelling Sven 
who was a visiting German Student Doctor 
working at Nepean Hospital.  
We wish you all the best!

A) Clean & Jerk 3 Rounds
EMOTM x15
Min 1 - 1 Snatch @ 65%
Min 2 - 1 Snatch @ 70%
Min 3 - 1 Snatch @ 75%
Min 4 - 1 Snatch @ 80%
Min 5 - 1 Snatch @ 85%


B) "The Chief" - 3min AMRAP 
5 Rounds
3 Power Cleans: 61/43/35kg
6 Pushups
9 Squats
Recover 1min between rounds

Wednesday, April 29, 2015

WEDNESDAY

Brunch at Go Primal Paleo Cafe in Penrith, 
the only dedicated Paleo Cafe in the 
Penrith, Nepean and Lower Mountains area.

A) Bench Press
10-8-6-4-2

B) For Time
30-20-10
RKB Swing 32/24/24
Double Unders
SDHP
Double Unders

Tuesday, April 28, 2015

TUESDAY

Aliysa helping Jen through Masters Qualifier 
workouts on Sunday. 
Thanks to everyone who turned up on Saturday 
and Sunday to show their support.


A) Snatch 3 Rounds
EMOTM x15
Min 1 - 1 Snatch @ 65%
Min 2 - 1 Snatch @ 70%
Min 3 - 1 Snatch @ 75%
Min 4 - 1 Snatch @ 80%
Min 5 - 1 Snatch @ 85%

B) On a Running Clock
Start at 0.00
Run 400m

Start at 4.00
11-9-7
G20 (use weight from 85% Snatch)
Box Jumps 24/20"

Start at 14.00
Run 400m

Monday, April 27, 2015

MONDAY

Johnny completed ANZAC Day WOD 'Murph' 
wearing a 10kg weighted vest.  
His time was an impressive sub 55min.

(A) Back Squat 1RM
Set 1 - 5 reps @ 65-70%
Set 2 - 3 reps @ 75-80%
Set 3 - 1 rep @ 85-90%
Set 4 - 1 rep @ 95-95+%
Sets 5-7 - 1 rep @ 100+%

(B) 3 Rnds
5 x Deadlift: BW&1/2
7 x Strict Pullups
10 x KTE

Recover until clock hits 10min
& THEN

For Time
10 x Bar Face Burpee
1/2 Gasser "Prisoner Walking Lunge"
10 x Bar Face Burpee

Saturday, April 25, 2015

ANZAC DAY, 25 APRIL



'MURPH' For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday, April 24, 2015

FRIDAY


A) Deadlift
Build to a TnG 5

B) Every 3min x 5
3 Hang Cleans 60/40/35kg (any variety of Hang)
5 HR Burpee
200m Run
2 Cleans 60/40/35kg

Thursday, April 23, 2015

THURSDAY

Aliysa, Rachael and Dave working in together 
on yesterdays Bench Press.


A) Power Snatch + Hang Snatch + Snatch
Build to a Heavyish Single

B) 2 Rounds
400m Run
20 Power Snatch 40/30kg
30 Double Unders

Wednesday, April 22, 2015

WEDNESDAY


All round great guy Johnny, 
Power Cleaning 100kg in yesterday's Part A.

A) Bench Press
6-4-2
6-4-2
Then max reps at the same weight as first set of "4".

B) 9min AMRAP
5 Deadlift @ BW
10 Sit Ups
25 Double Unders
THEN Straight into
30 HR Burpees

Tuesday, April 21, 2015

TUESDAY

I flipped over the TV the other day, saw this and thought, 
haha, there's Azza, Gav and Schwantzy!

A) 1RM Power Clean

B) 7min Ladder
Clean 50/35kg
TTB
2-4-6-8-10
2-4-6-8-10 etc

Monday, April 20, 2015

MONDAY

Ouch!

A) Back Squat
% to Follow

B) 9min AMRAP
3 Push Press 50/35/30kg
6 Box Jump Overs 24/20"
9 KB Swings - Russian 32/24kg

Friday, April 17, 2015

FRIDAY

Bench Press from Wednesday

A) Clean & Jerk
2x 70%
2x 75%
1x 80%
-Then-
4 lifts to find a Max Single

B) 10-8-6-4-2
Clean 61/43kg - Any Clean
1 Round of Cindy after each Set of Cleans

Cindy
5 Pull Ups
10 Push Ups
15 Squats

Thursday, April 16, 2015

THURSDAY

Dangerous Dave mid flight
Box Jump Overs

A) EMOTM x 24
1: 5 Deadlifts
2: 20 Sit Ups
3: 20 DB Piston Presses (Standing)
4: Recovery Round

*Goal is to build in weight on each set of Deadlifts.

B) Double Tabata (16 Rounds)
Push Ups
Side Hover

Wednesday, April 15, 2015

WEDNESDAY

#photobomb
Chris, your guns!

A) Bench Press
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%
Set 6- 10 Reps@65-75%

B) Continual Clock (B-D)
Starting @ 0.00
Run 1000m
10 Over Bar Burpees

C) Starting @ 9.00
3 Rounds
15 Push Press 50/35/30kg
7 TTB

D) Starting @ 16.00
3 Rounds
1 Full Gasser
10 Box Jump Overs 24/20"

Tuesday, April 14, 2015

TUESDAY

#thebigpicture
It's not always easy or enjoyable, 
but it's always worth it.

(A) Snatch (Wave Set)
1x70% - 1x75% - 1x80%
1x75% - 1 x 80 - 1 x 85%
Perform 2 waves (12 lifts)

3 Rnds
21 x KB Swing: 24/16
7 x Hang Squat Clean: 61/43/38
50 x Double Under

Monday, April 13, 2015

MONDAY

The gang from Easter Monday.

A) Back Squat
5 Reps @ 65%
4 Reps @ 75%
3 Reps @ 80%
2 Reps @ 85%
1 Rep @ 90%
3 Reps @ 85%
5 Reps AHAP

B) For Time
Run 600m
20 Pullups
20 Thrusters 43/30kg
20 Pullups
Run 600m

Saturday, April 11, 2015

SATURDAY



1. Overhead Squat
work up to a heavy single

2. Snatch Balance
work up to a heavy single

3. Hang Squat Snatch
work up to a heavy single

Friday, April 10, 2015

FRIDAY

#beartrap

(A) Clean & Jerk
Build in load to a heavy single.

(B) For Time
20 x KTE
20 x G2O: 43/35

Then straight into
2 Rnds
10 x KTE
10 x G2O

Then straight into
3 Rnds
5 x KTE
5 x G2O

Thursday, April 9, 2015

THURSDAY

Kids of CrossFit Penrith - Christian, Lara and Star 
Jumping of the Moona Bridge at Huskisson

(A1) Deadlift
2 x Wave Sets (Build in load)
8-6-4
8-6-4
(A2) Seated Strict Press
Perform 3-5 reps after every set of Deadlift
*Use DB or Barbell
(Increase from last week)


(B) 3min AMRAP X 3 Rounds
Start with 1/2 Gasser then in remaining time
3 Power Clean: 61/43/38kg
6 Push-ups
9 Squats

1min Recovery between rounds.

Wednesday, April 8, 2015

WEDNESDAY


(A) Bench Press
1x8@55%
1x6@65%
1x4@75%
1x2@85%
1x1@90%
1x1@95%
THEN
2 attempts at
1x101-105%

(B) 30-20-10 reps for time
DB Burpee Box Step-Overs: AHAP+20/15"
Box Jumps: 24/20
Alternating DB Snatch: (Same load as Step-Overs)

Tuesday, April 7, 2015

TUESDAY

#thatshoulder #thatquad #thatback

(A) Power Snatch (Wave Set)
1x70% - 1x75% - 1x78% - 1x80%
THEN
1X75% - 1x80% - 1x83% - 1x85%
THEN
1x83% - 1x85% - 1x88% - 1x88+%

*The 88+% represents “it's your choice to decide what increase you will make on that very last lift” assuming you have hit all the previous loads. If you haven’t, then don’t stress. Just choose a load that you will hit..


(B) With a continual running clock (15min Cap)
START: 0:00 
3Rnds
10 x Deadlifts: BW
15 x Pullups

RECOVER until clock hits 7min mark.

START: 7:00 minutes
120 x Double Unders (3 x HR Burpees on any break)
30 x KB/DB Farmers Carry Reverse lunges: 24/16

Thursday, April 2, 2015

THURSDAY


Throwback Thursday!!
Coach Jen at Regionals 2010
Not sure who, but someone wants their wig back :-)

(A) Every 30sec, for 6 minutes
Interval 1 (30sec) - Snatch Balance
Interval 2 (60sec) - High Hang Snatch
Interval 3 (90sec) - Snatch
Perform all movements at approx 60% of 1-RM Snatch

(A1) Snatch
Perform 6 lifts & increase load as ability allows.

(B) 12-9-6-3
G2O: 50/35/28
Lateral Bar Burpees
Front Squat: 50/35/28
1/2 Gasser

Wednesday, April 1, 2015

WEDNESDAY

Remotely Coached Athletes (and brothers) Justin and Josh.  
Checkout our Testimonial's Page for Josh's story.

A) Bench Press
10-8-6-4-2
Build in load every set.

B) 3 Rounds
21 KB Swings 24/16kg
15 TTB
9 HR Push Ups

-Finisher-
Tabata Sit Ups