Friday, July 31, 2015

FRIDAY

Christian and Schwantzy

A) Front Squat
1x6@73% - 1x1@93%
1x6@75% - 1x1@95%
1x6@78% - 1x1@98%

B) 3 Rounds
200m Run
21 KB Swings 24/16kg
12 Pullups
- 1min Rest between Rounds-

Thursday, July 30, 2015

THURSDAY

A) Snatch
Build to a Heavy Double in 12 Minutes
Then @ 85%
Perform 1 lift every 30 Seconds x 3 Minutes (6 lifts)

B) 3 Rounds
12 Deadlift 60/40kg
9 Hang Power Clean 60/40kg
6 Push Jerk 60/40kg
-THEN-
2 attempts at 1RM OHS

Wednesday, July 29, 2015

WEDNESDAY

A) Bench Press
For Max Reps
1 Set @ 85%
1 Set @ 80%
1 Set @ 75%
1 Set @ 70%

B) For Time
30-20-10
RKB Swing 32/24/20kg
Double Under's
KB SDHP
Double Under's
Note: Perform Double reps on Double Under's

TUESDAY

Haha, my 10 year old daughter showed me this.

A) Back Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%

B) 12min AMRAP
5 Hang Power Snatch /35kg
10 TTB
10 Box Jump 24/20"

Monday, July 27, 2015

MONDAY


A) Complete the following complex, building in load.
1 x Power Clean + 1 x Thruster + 1 x Push Jerk + 1 x Split Jerk

B) With a 15min running clock
Every 3min Complete
1/2 Gasser
5 x Squat Clean to Overhead: 65/45/35
35 x Double Under's (Unbroken)

Friday, July 24, 2015

FRIDAY

Ben and Ray cooling off after Wednesday night's WOD.  
Can you see the steam radiating off them?

A1) Snatch Complex
Hang Power Snatch + Squat Snatch (1+1)
Build to a Heavy in 11min
Then do 5 lifts @ 85%

A2) Handstands or Rings

B) 4 Rounds for Time
7 Wall Balls
Max Unbroken TTB
Run 400m (2min)

Thursday, July 23, 2015

THURSDAY

Last night's 5.30pm partner workout.

A) Push Jerk + Jerk
15 Minutes to Build to a Heavy Load

B) 12min AMRAP Ladder
As many ladders as possible from 1-5 Reps
5 Push Ups every time bar hits floor, eg:
1 Hang Clean + 5 Push Ups
2 Hang Clean + 5 Push Ups
3 Hang Clean + 5 Push Ups
4 Hang Clean + 5 Push Ups
5 Hang Clean + 5 Push Ups

Wednesday, July 22, 2015

PARTNER UP

Michael.  115kg Clean & Jerk

A) Bench Press
1x10 @ 60%
1x3 @ 75%
1x3 @ 80%
1x2 @ 85%
-then-
2 Sets of Max Reps @ 80%

B) 20min AMRAP (Patrner Up)
5 Deadlift 100/70kg
10 RKB Swings - Heavy
5 Box Jump Overs 24/20"
* One Partner completes entire round, whilst one partner rests.

Tuesday, July 21, 2015

TUESDAY


Aneesh at CrossFit Blacktown on Saturday.

A) Back Squat
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

B) For Time
100 Double Unders
-then-
5-4-3-2-1- Thrusters 60/40kg
10-8-6-4-2 C2B Pullups
-then-
100 Double Unders

Monday, July 20, 2015

MONDAY


On Saturday some of the guys from CrossFit Penrith and 
CrossFit Blacktown got together and had a great time at an 
informal Weightlifting competition.


A) Snatch (Wave Sets)
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 85+%
Perform this twice


B) For Time
15 KTE
15 G2O 40/35kg
Then straight into 2 Rounds
10 KTE
10 G20
Then straight into 3 Rounds
5 KTE
5 G2O

Friday, July 17, 2015

FRIDAY

Katoomba this morning, brrrrr

A1) Deadlift
2 Sets x 8 Reps
2 Sets x 6 Reps
2 Sets x 4 Reps
Build in load on every Set

A2) Seated Strict Press
3-5 Reps

B) 10-8-6-8-10
Snatch 40/30kg (Any Snatch from the Ground)
30 Double Unders after every Set

Thursday, July 16, 2015

THURSDAY

Peter Brady.......

A) Cleans (Any)
Build to a ME Double in 10 Minutes
-THEN-
Max Reps in 10 Seconds @ 90%
Max Reps in 20 Seconds @ 85%
Max Reps in 30 Seconds @ 80%
Max Reps in 40 Seconds @ 75%
-Recover 1 Minute between each Set-

B) 10 Minute AMRAP
21 TTB
15 KB Swings 24/16kg
9 Clean & Jerk 61/43/37kg

Wednesday, July 15, 2015

WEDNESDAY


(A) Bench
1x5@70%
1x5@75%
1x3@80%
1x3@85%
1x1@90%
THEN
One set of MAX reps @ 80%

(B) 3 Rnds
5 x Hang Snatch
10 x Wall Ball: 10/9ft - 9/6/4kg
5 x Hang Snatch
400m run (1.30 cap)

RECOVER 3min

2 attempts at Max load G2O (3min time cap)

Tuesday, July 14, 2015

TUESDAY

That's me on the right.......
when someone lifts more than me!! lol

(A) Back Squat
1x10@60
1x8@65
1x6@70
1x6@75

(B) Time
10-8-6-4-2 Thrusters: 50/35
10 Pull-ups + 5 HSPU

Monday, July 13, 2015

MONDAY

Haha, look at Keiren.

A) Snatch+OHS Complex
1 Snatch + 3 OHS
Build to a near Max

B) 3 Rounds
20 RKB Swing 24/20kg
10 Box Jump 24/20"
-Recover 2 Minutes-
Run 200m + 100 Double Under's
- Each time you break your DU, that's 3 Burpees :-)

Friday, July 10, 2015

FRIDAY

Awww God love him!

A) Front Squat/Overhead Complex
2 Front Squat +
1 Push Jerk +
1 Front Squat +
1 Split Jerk

B) 3 Rounds
400m Run
12 TTB
21 KB Swings 24/16kg

Thursday, July 9, 2015

THURSDAY


A) Snatch Complex
Find Heavy Complex for the following
Hang Snatch + Snatch

Then @ 85% perform 1 single every 30 seconds for 4 minutes (8 lifts).

B) Every 3 minutes x3 (6am/9.30am) x5 (5.30pm/6.30pm)
50 Double Unders, then
5 Cleans (at 80% Snatch weight)
10 Push Ups
5 Strict Pullups
-Recover 1 minute between Rounds-

WEDNESDAY



A1) Bench Press
1x6@60%
1x4@70%
1x2@75%
1x2@80%
1x10@65-70%

A2) Optional
5x8-10 Dips from Bench/Box etc

B) For Time
9 Snatch 50/40kg
18 Situps
1/2 Gasser
6 Snatch
12 Situps
Full Gasser
3 Snatch
6 Situps
400m Run
Note: Any variety of Snatch allowed - not Hang though :-)

Tuesday, July 7, 2015

TUESDAY


(A) Back Squat
1x10@60%
1x8@70%
1x8@75%
1x8@80%

(B) For Time
13-11-9-7-5-3-1 = Deadlifts: BW
14-12-10-8-6-4-2 = Wallballs: 9/6kg & 10/9ft

Recover 3min, then perform
OHS 1RM within 2 attempts/4minutes.

NOTE: Rest 3min Upon completing the couplet, then you have 2 attempts within a 4min cap. (No stands) Record your heaviest lift.

Monday, July 6, 2015

MONDAY

(A) 1 Minute On - 1 Minute Off X 20min
Hang Power Clean - Power Clean - Shoulder 2 Overhead
*Working up in weight where you can maintain proper form 
Perform the complex of
2 x HPC + 1 x PC + MAX S2O (Unbroken) In remaining Time

(B) 9min AMRAP
10 x Box Jumps: 24/20 
15 x RKB Swings: 32/24
35 Double-Unders


Good on ya guys!! 
Over the weekend CFP Members Boots, Chantell and 
Kieran smashed the Gold Coast Marathon.

Friday, July 3, 2015

FRIDAY

The race is on! Aliysa and Ray.

A1) Deadlift, Heavy 5

A2) Ring Work

B) 3 Minute Rounds - 5 Rounds

2 Rounds of Cindy
Max Reps Hang Power Clean 50/35kg
-1 Minute Recovery between Rounds-

Cindy
5 Pullups
10 Pushups
15 Squats


Thursday, July 2, 2015

THURSDAY

Hahaha, maybe ;-)

(A) Snatch
3x2@80%
2x1@85%
1x1@85+%
2x1@80%
1x1@85%
1x1@90%

(B) “Something Went Bad!”
3 RFT of 1min @ each Station
Wall Balls: 9/6kg - 9/8ft
KB - SDHP: 32/24
DB Step Ups: 45/35lb
KB Thrusters: 12/8kg
Cal Row

Wednesday, July 1, 2015

WEDNESDAY

A ball to the head for Keiren, lol

A) Bench Press
1x3@85%
1x2@90%
1x1@95%
1x3@90%
1x2@95%+
1x1@100%+

B) Every 3 Minutes x 4 Rounds
10 Push Press 50/35kg
400m Run (2 Minute Max)