WEDNESDAY

Team 'Riff Raff' Mitch, Aliysa, Veronica and Dangerous Dave. 

Placed equal 13th out of 49 Teams over the weekends 

Riot Squat Competition.  Good Work Guys!

A1) Bench Press
6-4-2
6-4-2
Then
10 reps @ 80% of 2RM
*Start heavier than last week.

A2) 5 Strict Ring Pull-ups

B) 3min AMRAP x 3 Rounds
3 Power Snatch: 60/40/32kg
6 KTE (Rings or Bar)
9 Wall Balls 10/9' 9/6kg
Rest 1 minute between rounds

Extras - Session 3

Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)

- Clean - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

- Clean Pull - 120%x2, 125%x3x2, 90%x2

- Back Squat - HS; 90%x1, 95%x1

TUESDAY

Team CFP 'Ghost Thrusters' Johnny, Rachael, Michael and Jessica.  

Placed 28th out of 49 Teams over the weekends Riot Squat Competition.

Good work guys, a full weekend of competition is not an easy feat.

A) Deadlift - 3 RM
- No Dumping
- No Rounding of Back

B) For Time:
30 Ground to Overhead:50/35/30kg
30 Box Jumps 24/20"
20 Ground to Overhead
20 Box Jumps
10 Ground to Overhead
10 Box Jumps

Extras - Session 2

Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)

- Jerk - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Power Clean - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Good Morning - 27%x3x4 (%of Back Squat)

MONDAY

A) Front Squat
Build to a Heavy Double
THEN
1x2@90% - 1x2@95%

B) 5 Rounds
Run 200m
15 x KB Swings: 24/16kg
8 x Pull-ups

Extras - Week 7 - Session 1

Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)

- Snatch - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Snatch Pull - 120%x2, 125%x3x2, 90%x2

- Front Squat - Heavy Single, then 90%x1, 95%x1 (%of HS)

FRIDAY

Today's a new day.  

Wipe the slate clean.  

Start again.  

Work hard everyday.

A) Clean & Jerk

Build to a Heavy Single

THEN

1x1@95%

1x1@90%

B) For Time

21-15-9

Box Jumps 24/20"

KB Swings 24/16kg

- Run 200m after the 21-15-9

Extras - Session 5
Technique Primer of choice: 3-4 Sets of 2-3
- Snatch - Heavy Single, 95%x1, 90%x1 (% of HS)
- Clean & Jerk - Heavy Single 95%x(1x1), 90%x(1x1) (% of HS)
- Front Squat - 75%x2, 80%x2, 85%x2x2

THURSDAY

So many achievements from CFP Athletes.  

Joe completed the Blackmores marathon in a Personal Best time of 3.17! 

The hard work has paid off, good one Joe Joe Zep!

A) Power Snatch

3x1@70%

3x1@73%

3x1@76%

-Then-

5 Lifts to find a Heavy Single

B) 4 Rounds (45 Seconds On/15 Seconds Off)

Thruster 40/30kg

Double Unders

Push Up

Sit Ups

--Rest--

Extras - Session 4

Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)

- Power Snatch - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Power Jerk - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Good Morning - 20%x3x5 (% of Back Squat)

WEDNESDAY

Over the weekend while the Blackmores Marathon was underway, 

2 CrossFit Penrith Athletes Caroline and Patchy were in Victoria 

competing in the 100km Surf Coast Century (Team Event).  

They placed an impressive 15th out of 60 teams with a time 

of 10  hours and 18 minutes, ouch and congratulations!

A) Bench Press
6-4-2-6-4-2
Then 10 Reps at 80% of your 2RM

B) 5 Rounds
5 x Hang Snatch: 50/35
10 x C2B Pull-ups
15 x RKB Swings: 32/24/20

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 120%x2x4, 90%x2
- Back Squat - HS; 90%x1, 95%x1

TUESDAY

Spencer Turrin with his mum Kath (who's Besties with Coach Jen).

Spencer is part of the Australian Men's 4 Rowing Team 

who placed 2nd at the 2015 World Rowing Championships 

in France on 5 September this year.

I've posted the race below, if you have time take a look, we all get on 

those nasty C2 Rowers and know how horrible they make us feel, 

rowing is damn hard so you can really appreciate 

what these guys go through on a daily basis to be the best.

A big Congratulations from the Team at CrossFit Penrith.

A) Jerk (OTM)
5x1 @ 70% + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
-Then-
5 lifts to find a Heavy

B) 21-15-9
(Run 400m after the 21 and again after the 15)
Box Jump 24/20"
Wall Ball 10/9' 9/6kg

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)

- Jerk - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Power Clean - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Good Morning - 25%x4, 27%x2x4 (%of Back Squat)

MONDAY

Big congratulations to Kieran (left) and Boots (right) 

who completed yesterdays Blackmores Marathon.  

Kieran knocked a whopping 1 hour off his recent Gold Coast Marathon time!! 

Chantell completed the 9km Bridge run.  

Well done all 3 :-)

A) Front Squat
Build to a Heavy single
THEN
1x1@90% - 1x1@95%

B) 10min AMRAP
9 x Power Cleans: 60/40/35kg
7 x TTB
5 x Lateral Burpee Hops

Extras - Week 6 - Session 1

Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)

- Snatch - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Snatch Pull - 120%x4x2, 90%x2

- Front Squat - As per Part A above.

FRIDAY

Yesterdays 9.30am Class, CrossFit is for everyone, 

even those that are 6'7" giants :-)

Did you know that we have an 'Off Peak' Membership option
for the 9.30am class? Click here for details

A) Deadlift
5 RM
- No Dumping
- No Rounding of Back

B) For Time
50 Pushups
Run 400m
-Then-
10-8-6-4-2
DumbBell G2O AHAP
Strict Pullups
-THEN-
Run 400m

Extras - Session 5
Technique Primer of Choice: 3-4 Sets of 2-3 Reps
- Snatch (Heavy Single) - 95%x1, 90%x1 (% of HS)

- Clean & Jerk (Heavy Single) - 95%x(1+1), 90%x(1+1) (%of HS)

- Front Squat - 75%x2, 80%x3x2

THURSDAY

Yesterdays 6.00am Class, 

couldn't ask for a better bunch of people to start the day with!

A) Power Snatch
Start at approx 70% of your 1rm Power Snatch
3 Singles
Increase Weight
3 Singles
Increase Weight
3 Singles
Then Find a Heavy

B) Every 2.5 Minutes for 4 Rounds
3 Hang Clean 70/45/38kg
25 Double Unders
200m Run
2 Clean & Jerk

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)

- Power Snatch - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3

- Power Jerk - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3 OTM

- Good Morning - 20%x3x5

WEDNESDAY

Some days are harder than others, and when they are, 

you grit your teeth, pick yourself up and carry on!

A) Bench Press
5-3-1
5-3-1
Then 10 Reps at 65% of your 1

B) 3 Rounds
600m Run
10 Sumo Deadlifts 60/40kg
15 C2B Pullups
10 OHS

Extras - Session 3

Technique Primer: Muscle Clean + Tall Clean - 3x(3+3) (light)

- Clean - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5 OTM

- Clean Pull - 110%x5x2

- Back Squat - 80%x4x2

TUESDAY

A) Jerk OTM
Warm up to 70% of your Jerk
5 Singles @ 70%
-Then-
5 Singles (add 2.5kg)
-Then-
5 Singles (add 2.5kg)

B) For time
100 Double Unders
50 KB Swings 24/20kg
40 TTB
50 KB Swings
100 Double Unders

Extras - Session 2
Technique Primer: Tall Jerk + Push JerkBNK in Split  3x(3+3) (light)
- Jerk - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5

- Power Clean - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3 OTM

- Good Morning - 25%x3x4

MONDAY

A) Front Squat
Find your 5RM
then 10 Reps @ 55%

B) 4 Rounds for Time
15 Wall Balls 10/9' 9/6kg
3 Cleans 80/55kg (Power or Full)

Extras - Week 5, Session 1
Technique Primer: Muscle Snatch + Tall Snatch - 3x(3+3) (light)
- Snatch - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5 OTM
- Snatch Pull - 110%x4x2, 90%x2
- Front Squat - 80%x2, 85%x2, 90%x2x2

FRIDAY

Favourite child, one of many :-)

A) 5rm Power Clean
TNG No Movement in the Feet

B) 5 Rounds For Time
- 5 Cleans (Any Variety from the Ground)

Increase weight each round as follows:

45/35kg

50/40kg

55/45kg

60/50kg

65/55kg

- 5 Box Jump Overs 24/20"

Extras - Session 5
Technique Primer of Choice: 3-4- Sets of 2-3 Reps
- Snatch + OHS - (1+1) RM
- Clean & Jerk - (1+2) RM
- Back Squat  - 3RM 59%x10 (% of RM)
- Good Morning - 25%x4, 27%x4x2 (% of Back Squat)

THURSDAY

Ben to Boots.....

'Don't worry Boots, I'll be the wind beneath your wings' 

Love our Members 

A) Thrusters :-)
5-4-3-2-1

B) For Time
21-51-9
Wall Balls 10/9' 9/6kg
Pull Ups

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 75%x2, 80%x2x3
- Power Jerk - 75%x2, 80%x2x3
- Snatch Push Press + OHS - 75% (3+1), 80% (3+1)x3 (% of OHS or Snatch)
- Back Squat Jump - 20%x3x5 (%of Back Squat)

WEDNESDAY

Great guy Cam, always with a smile.

Since coming to CrossFit Penrith, he's lost 13kg's!

Keep up the good work!!

A) Bench Press
6-4-2
5-3-1
Go heavier than last week

B) 4 Rounds For Time
4 Squat Snatch
4 OHS
8 TTB
400m Run
- The weight on your Snatch and OHS is 65-70% of your Squat Snatch.

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean 3x(3+3) (light)
- 2 Position Clean (Floor, Knee) - RM
- Clean Pull - 113%x3, 118%x3, 123%x3
- Front Squat - 75%x3, 77%x3x2
- Stiff Legged Deadlift - 55%x4, 57x4x2 (% of Back Squat)

TUESDAY

Kieran getting his Deadlift on.

A) Pause Jerk + Jerk
Build to a Medium
-THEN-
5 Lifts of Clean & Jerk

B) 9min AMRAP
2 Deadlift 50/35/30kg
3 Hang Power Clean
2 Push Press
- 2 Rounds of the above-
+ 35 Double Unders (after each 2 Rounds)

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split - 3 x (3+3)(light)
- Pause Jerk + Jerk (1+1) RM
- Power Clean 75%x2, 80%x2x3
- Push Press 75%x3, 80%x3x2

MONDAY

At CrossFit Plus on Saturday.  

Well done CrossFit Penrith athletes, 

Jessica, Ray, Rachael, Dave and Aliysa!

A) Back Squat

1x3@77% - 1x1@87%

1x3@79% - 1x1@89%

1x3@81% - 1x1@91%

B) 3 Rounds

21 KB Swings 24/20kg

15 Box Jumps 24/20

Run 200m

Extras - Session 1

Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)

- 2 Position Snatch (Floor, Knee) RM

- Snatch Pull - 113%x3, 118%x3, 123%x3

- Back Squat Jump 20%x3x5 (% of Back Squat)

FRIDAY

Paul Snatching at yesterdays 9.30am Class.

A) Back Squat
Work to 3RM, then 10 Reps @ 57%

B) For Time
21-18-15-12
Wall Balls 10/9' 9/6kg
3 Deadlift @ 1 1/2 BW
75-50-30-15 Double Unders

THURSDAY

Officer Jessica getting her CrossFit on this morning

before spending the day fighting crime!

A) Power Snatch
Build to a 2RM TnG

B) For Time
21-15-9
Thrusters 45/35/30kg
*Run 400m after every set
-THEN STRAIGHT INTO-
3RM OHS in 3 Minutes

WEDNESDAY

3 Months from now, you'll wish you'd started today.
Try us out for Free Click Here

A) Bench press
6-4-2
5-3-1

B) For Time
3 Rounds
5 Hang Snatch 50/35kg
10 Box Jumps 24/20"
3 Rounds

4 Hang Snatch 50/35kg

8 Box Jumps 24/20"

3 Rounds

2 Hang Snatch 50/35kg

4 Box Jumps 24/20"

TUESDAY

A) Jerk Complex
Pause Jerk + Jerk (1+1)
Work to a Heavy Complex, then
1 Set @ 95%
1 Set @ 90%

B) For Time
21 KB Swings 24/16kg
15 TTB
400m Run
15 KB Swings
12 TTB
400m Run
9 KB Swings
9 TTB
400m Run