ELIZABETH

ELIZABETH
21-15-9 reps for time
Clean 60kg/40kg
Ring Dips

Must pick bar up from the deck on every rep for the clean.
Shoulder must go lower than elbow on dips & full xtn

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Into the Swing!!

Practice Squat cleans, Overhead squat, Snatch. Spend time on all or work on one for 25min. Newcomers work on 50% load & experienced feel free to play with load. Check with Coaches to see where your at..

THEN

10 kettlebell swings, 24kg/16kg

30m Walking Lunge, 15kg/10kg plate overhead

100m sprint

9 kettlebell swings, 24kg/16kg

30m Walking Lunge, 15kg/10kg plate overhead

100m sprint

8 kettlebell swings, 24kg/16kg

30m Walking Lunge, 15kg/10kg plate overhead

100m sprint

All the way down to....

1 kettlebell swing, 24kg/16kg

30m Walking lunge, 15kg/10kg plate overhead

100m sprint

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29/7/2009

Back Squat
Spend 25-30min on performing 6 sets of 5rm
Then

1 x KB Swing & 1 x Burpee the first minute...
2 x KB Swing & 2 x Burpee the second minute...
3 x KB Swing & 3 x Burpee the third minute...
Continue until you cannot complete the work within one minute...
Then reduce the work by 5 reps on each exercise, and continue for an additional 5 minutes:

Post total number of rounds able to complete

FRAN

21-15-9 reps for time

Thrusters 40kg/30kg

Pull-Ups

Here we are into week 2 of our benchmarks & finally get to hook up with Fran... For some of you it will be the first time & others will get the chance for another date with this beauty. Enjoy :-)

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Triplets

Freddy & Shane

Triplets

Perform one round of Barbara, one round of Dianne & one round of Eva

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

21 reps of
Deadlift 1ookg/80kg

Handstand push-ups

Run 800 meters
KB swing, 30 reps @ 32kg/24kg
30 pullups

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6 X 400

Run 6 X 400m sprints
Rest same amount of time that it takes to perform 400m run

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25/7/2009

Five rounds for time
20 Thrusters 40kg (30kg)
15 Push-Ups
10 Pull ups
5 Burpees
Run 400m
Compare to http://crossfitpenrith.blogspot.com/2009/06/13609.html
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Cindy

AMRAP in 20min
5 Pull-Ups
10 Push-Ups
15 Squats

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Rest Day

Overhead squats 5,5,5,5,5
Push-Jerk 3,3,3,3
Then
4 Rounds
9 Push-Press 60kg/40kg
15 KTE (Knees to elbows)
21 Box Jumps
200m run

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22/7/2009

Deadlift
5,5,5,3,2
Then
10,9,8,7,6,5..........1
Squat Clean 40kg/30kg
Ring Dips
Compare 10,9,8,7,6,5..........1 to http://crossfitpenrith.blogspot.com/2009/06/hang-in-there.html#comments

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HELEN

Spend 25min on any Gymnastic movements

3 Rounds for Time
400m run
21 KB Swings 24kg/16kg
12 Pull-Ups

Compare times http://crossfitpenrith.blogspot.com/search?q=helen

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20/7/2009

Thanks to CFNQ for WOD
Spend 25min working loads/skills on all lifts

Five rounds for time of:
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg

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Rest Day

REST AMRAP IN 24hrs

18/7/2009

5Rounds

21KB Swings 24kg/16kg

15Box Jumps

9SDHP 40kg/30kg

400m run

Compare time to 6/6/2009 http://crossfitpenrith.blogspot.com/2009/06/oh-yeah.html

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Lighter, Faster

Power Clean
5,5,5,3,3
5Min Recovery
20min AMRAP 30kg/25kg
5 Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint
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Note; The run leg is only 100m (just past speedbump & back) so SPRINT!!!

Penrith Gone Bad!!

Penrith Gone Bad!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for 3 rounds.

1) SDHP 30KG

2) Box Jumps

3) Push-Ups

4)Push-Press

5) Burpees

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep performed.

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AMRAP

Work on any 2 Gymnastic movements for 20min

THEN

AMRAP 20min

200m run

10 Burpees

200m run

10 Push-Jerk 60kg/40kg

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14/7/2009

Crossfit games winners

1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition. Special mention to Australasian qualifiers, Steve Willis 4th, Chris Hogan 31st, Tamaryn Venter 38th, Nadine Burns 41st...

21-18-15-12-9-6-3 rep rounds of:

Front Squat (bodyweight)

Sit-Ups

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13/7/2009

Deadlift
5,5,5,5,5
3 rounds for time:
run 400 meters
21 Sumo Deadlift High Pulls 40kg/30kg
21 Kettle Bell Swings 24kg/16kg

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11/7/2009

2009 Games Set-Up

5 Rounds for Time
20 Box Jumps
10 Push-Ups
5 Burpee-Pullups
400m run

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Its FRIDAY!!!!

Clean & Jerk
4 rounds of 4rm
(Note; warm up thoroughly. If you have never Cleaned before choose either the Clean or the Push-Jerk only) Consult with Coach

21-15-9 reps
Clean & Jerk 3/4 BW
Double KB Front squat
Burpees

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9/7/2009

Push-Press
5 sets of 5rm
10,run,9,run,8,run,7,run...........l,run
Thrusters 40kg/30kg
Ring dips
Run 200m
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REST DAY

FOR THOSE ATTENDING CROSSFIT PENRITH

SKILLS/STRENGTH FOR 25min

Choose between DEADLIFT, POWER CLEAN & FRONT SQUAT (depending on your experience) If new, work skills ONLY.. Otherwise feel free to play with resistance. Check with Coach.

Then

4 Rounds for Time

21 KB Swings 24kg/16kg

12 Pull-Ups

9 Push-Ups

400m Run

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7 Rounds

CFP CREW @ NORWEST GAMES

PLEASE NOTE; BOX WILL BE CLOSED THIS THURSDAY AFTERNOON/EVENING 9/7/09 "NO 7PM CLASS"

WOD courtesy of CF Brisbane

Pick 2 Gymnastic movements & work skills for 20min

Then

7 rounds for time:-

10 SDHP 50kg (35kg)

10 Push Press 50kg (35kg)

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Skills + 3 Rounds

Work on any skill for 25min
THEN
3Rounds for Time
9 HSPU (Handstand Push-Ups)
15 OHS (Overhead Squats)
21 Box Jumps
600m Run
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NorWest Games

Workout 1
1 round for time
80m tyre flip
500m row
400m farmers run/carry 2x's 24kg or 2x's 16kg

intermission

Workout 2
3 rounds for time
21 wall ball
15 Chest to bar pull ups
9 burpees

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Run CINDY RUN!!!

AMRAP IN 20MIN
5 Pull-Ups
10 Push-Ups
15 Thrusters 40kg/30kg
200m Run

Rest Day

For those coming to CrossFit Penrith

SKILLS

PRACTICE 2 OLYMPIC MOVEMENTS & 1 GYMNASTIC MOVEMENT OR 2 GYMNASTIC & 1 OLYMPIC (YOUR CHOICE) FOR 20 MINUTES....

WOD

Lunge to speedbump & sprint back

21 Shoulder to Overhead 40kg/30kg (choose any lift to go overhead eg; push press/push jerk)

21 Sit Ups

Lunge to speedbump & sprint back

18 Shoulder to Overhead

18 Sit Ups

Lunge to speedbump & sprint back

15 Shoulder to Overhead

15 Sit Ups

Lunge to speedbump & sprint back

12 Shoulder to Overhead

12 Sit Ups

Lunge to speedbump & sprint back

9 Shoulder to Overhead

9 Sit Ups

Lunge to speedbump & sprint back

6 Shoulder to Overhead

6 Sit Ups

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5 Rounds for time

Deadlift
5,5,5,3,3
5 Rounds for Time
15 SDHP 40KG/30KG
15 Swings 24kg/16kg
15 Pull Ups
200m Run
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21-15-9

Practice Overhead squats or find 3rm for 15min
400m Run
3rounds of
21 Double KB front squats 24kg/16kg
15 Ring Dips
9 Burpees
400m Run
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