30/4/2012

(A) Back Squat 5@75% - 5@85% - MAX reps@95%

(B) Reverse Tabata Front Squat 60/40
**Be good to go 29min into the Session

(C) 6Rnds
Every 2nd minute perform
3 Thrusters HEAVY
1 Bar Facing Broadjump Burpee
1/2 Gasser
**BFB Burpee is to be done all in one fluid movement, with a landing in bottom of Squat.
***1/2 Gasser is 100% effort with 2 handed touch at turnaround. (10 Burpee penalty for pulling up short of finish)

(A) Deadlift 5@75% - 5@80% - MAX reps@85%

(B) 21-15-9
KB G2O 24/16
KB Swings
THEN
200m Farmers Carry
THEN
20 Burpee Box Jump 24/16
100m Farmers Carry

(A) Overhead Squat 10 sets of 2 reps @ 50% 1 rep max. 2 Second Hold on the bottom. (every 60 seconds) – focus on hitting the bottom and speed thru the middle. Push knees out and punch bar behind the ears. Try to keep midline tight and chest up.

(B) For Time
30 Back Squats 60/40
20 Pullups
10 Push Jerks 60/40
20 Front Squats 60/40
20 TTB
10 Push Jerks 60/40
10 OHS 60/40
20 Pullups
10 Push Jerks 60/40

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.

ANZAC DAY SESSION

THERE WILL ONLY BE ONE SESSION RAN TOMORROW AT 9:30am. TOMORROWS WOD WILL BE "MURPH" IT CAN BE DONE AS Rxd, SCALED OR EVEN AS A GROUP. SEE YOU ALL TOMORROW. LEST WE FORGET.

(A) Find Heavy HPC Single
THEN use 70% of that

(B) 3 Rnds
5 HPC
5 Ring Row
THEN
3 Rnds
10 DB Snatch 45/35
5 Wall Balls 9/6kg 10/8ft
THEN
100 D/U (3min cap)
200m Farmers Walk
*5 Burpee penalty every time weights hit ground

Deload

(A) Back Squat (No Stands)
Find a Medium-Heavy 10rep load then perform 5 sets of 10reps.
*1sec pause in bottom then up as fast as possible

(B) 21 Deadlifts 50/30 Bands
200m Sprint
15 Deadlifts
400m Run
9 Deadlifts
800m Run

**Games Athletes
(1) Perform 2 MAX Height Box jumps after every set of Back Squat.
(2) Row in place of run 250 + 500 + 750m & no bands for Deadlifts. Use 70% Max.
(3) Coaches choice as Finisher or PM schedule.

In-House Throwdown

We are having our first in-house competition to be held on Sunday 3rd June 2012. This full day of competition will be a hybrid themed CrossFit/Strongman event which will cater for every level.

The competition will be followed by a BBQ where family and friends are more than welcome, and will cater for every level, so lets train hard and get ready for a great day.

More details to come shortly.

(A) Hang Squat Snatch + OHS + Snatch Balance + OHS
*Use 65% of Snatch 1rm X 5 Sets
1 set = 1xHS+1xOHS+1xSB+1xOHS X2

(B) 12min AMRAP
12 Burpee Broad Jump (1m tile min)
12 DB Snatch AHAP
12 Double Under (Unbroken)

(C) Games Athletes have 3min to find 1rm G2O with a pair of DB or KB
*The clock continues to roll & you have until the 15min mark to complete your lift

(A) Power Clean & Push Jerk
12min to establish a Heavy Double.
THEN
Take 70% of that & perform a triple EMOM for 6min. (Perform burpees in remaining minute) Score is burpees.

(B) 15min AMRAP (0-5-10min 1/2 Gasser)
7 HPC 50/30
10 HR Pushups
13 TTB

Beast of the East - Crossfit Attitude

Beast of the East
Location :- 28-32 Maitland Rd Mayfield, Newcastle NSW
Categories:-
Beginner - 20 Men/20 Women Limit (Less than 6months CrossFit, Can't do pull-ups)
Intermediate - 20 Men/20 Women Limit (Can do pull-ups, Can't do Muscle-up)
Advance - 20 Men/20 Women Limit (All WODs Rxd)
Masters - 10 Men/10 Women Limit
Register Here
Pretty sure there will be athletes from both CFP and CFS competing

(A) Skills - Rope Climb

(B) 15 Thrusters 60/43
3 Rope Ascents
12Thrusters
2 Rope Ascents
9 Thrusters
1 Rope Ascents

(A) Back Squat 5@75% 3&85% 1+@95%

(B) 3rnds run "Unbroken Helen"
400m Run
21 KB Swings
12 Pullups
*Go as heavy as possible with unbroken reps

(A) Deadlift 5@75% 3@85% 1+@95%

(B) 3Rnds
400m Run
3 Power Clean 60/43
3 Push Press 60/43

(A) Clean & Jerk
2@60% 2@65% 1@70% 1@75% 1@80% Then perform another 3 lifts with your choice of increasing load. If you feel good, go for a PB.

(B) 10-8-6-4-2-4-6-8-10
Perform on the starting reps of 10-2
Sqt CLEAN into THRUSTER 45/35
TTB
Then on the increasing reps of 4-10
THRUSTERS
KTE

Fight 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. 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, except on the rower where each calorie is one point. The stations are:
Wall-ball, 8 ft target (Reps)
SDHP 30kg (Reps)
Box jump (Reps)
Push-press 30kg (Reps)
Row (Calories)

(A) Full Snatch
See percentages on board

(B) 21 Dips
50 Battling Rope
15 Dips
50 Battling Rope
9 Dips
50 Battling Rope

(C) Growler Relay (Partner Up)

(A) Back Squat 3@70% 3@80% 3+@90%
Games Athletes- Front Squat use the 70% weight & perform MAX reps 1 set

(B) Complete as many rounds as possible in 15 minutes
5x Deadlift 120/90
10 TTB
15x push press 43/30

(A) Work up to 1 RM Full Clean & Jerk then back it down to 70% and perform a double every 60 seconds for 10 minutes.

(B) Death by overhead squat 60/43
On the first minute, perform 1 overhead squat, on the second minutes perform 2 overhead squats, on the third minute perform 3 overhead squat, etc. Continue until you cannot complete the prescribed # of reps in the 60 seconds.

Easter Hours

CFP will be closed over the break & Scheduled classes will recompense on Tuesday 10th however there are a few popping in at 9.30am tomorrow. This will be run the same way as (Open Box) This will be an in coached session.

(A) Strict Press 5@65% 5@75% 5+85%

(B) 5 Rnds
Row/Run 300m
5 Power Snatch 61/43
1 Rope Climb 15/12 (Games Athletes to roof)

(C) 20m Handstand Walk

(A) Deadlift 5@65% 5@75% 5+@85%

(B) 2min MAX Deck Hop Burpee
1min Recovery
2min MAX Full Snatch 35/25
1min Recovery
2min MAX Wall Ball 9/6kg 11/9ft
1min Recovery
2min MAX Muscle Up or C2B Pullups
5min Recovery
Cover as much distance as possible
In 5min of 90m Shuttles
*Perform Shuttles across road

(A) Back Squat 5@65% 5@75% 5+85%

(B) 6rnds
7 DB Thruster
7 Dips
7 TTB

(A) Back Squat 5@65% 5@75% 5+85%

(B) 6rnds
7 DB Thruster
7 Dips
7 TTB

(A) Full Clean 1rm
Strict Press 1rm

(B) 9-7-5
Muscle Up
Hang Power Clean 60/43