MONDAY

(A) EMOTM x 12
(Min 1-2)  5xTnG Power Snatch 50%
(Min 3-4)  4xTnG Squat Snatch 50%
(Min 5-6)  5xTnG Power Snatch 60%
(Min 7-8)  3xTnG Squat Snatch 60%
(Min 9)  2 x Squat Snatch 70%
(Min 10) 1 x Squat Snatch 80%
(Min 11) 1 x Squat Snatch 80%
(Min 12) 1 x Squat Snatch 80%

(B) 7min up Ladder
3 x RKB Swing: 24/16
3 x Box Jump: 24/20
6 x Double Under

NOTE: The reps go
3,3,6
6,6,9
9,9,12
12,12,15
15,15,18 etc until 7 minutes are complete.

Free Trial Class at CrossFit Penrith

By prior arrangement, you're invited to join any night time class.

Please call 0409 719 464 or email crossfitpenrith@gmail.com to confirm your spot.

We think it's important that you come in for a Free Trial Class. This gives you the opportunity to experience our CrossFit classes first hand and see what makes us different from other gyms. Your workout will be tailored to your ability level, and prior experience to attend this class is not required.

Please bring some water, a towel and be there 10 minutes before class to meet your Coach for the night.

CrossFit Penrith has 

NO JOINING FEES & NO CONTRACTS

THURSDAY

Yep, it's gonna be hot!

(A) EMOTM x12
Mins 1-2: 3 TnG Squat Clean @ 50%
Mins 3-4: 5 TnG Power Clean @ 50%
Mins 5-6: 3 TnG Squat Clean @ 60%
Mins 7-8: 5 TnG Power Clean @ 60%
Mins 9-10: 3 TnG Squat Clean @ 70%
Mins 11-12: 3 TnG Power Clean @ 70%

(B) For Time (AHAP)
2 Alternating 1-arm DB Snatches (1/side)
1/2 Gasser
4 Alternating 1-arm DB Snatches (2/side)
1/2 Gasser
6 Alternating 1-arm DB Snatches (3/side)
1/2 Gasser
8 Alternating 1-arm DB Snatches (4/side)
1/2 Gasser
10 Alternating 1-arm DB Snatches (5/side)

2min RECOVERY
Run 800m

WEDNESDAY

Big Shane getting his squat on at the 9.30am

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

(B) EMOTM x 12
(1) 10 x C2B Pullups
(2) 10 x Thrusters: 40/30
(3) 10 x AKB Swings + 20 x Double Unders

TUESDAY

(A) EMOTM x 12
Min 1-2: 3 x TnG Squat Snatch @ 50%
Min 3-4: 5 x TnG Power Snatch @ 50%
Min 5-6: 3 x TnG Squat Snatch @ 60%
Min 7-8: 5 x TnG Power Snatch @ 60%
Min 9-10: 3 x TnG Squat Snatch @ 70%
Min 11-12: 3 x TnG Power Snatch @ 70%

(B) Find your 1 RM Snatch in 9 minutes

(C) EMOTM x 15
(1) 7 x Wallballs + 5 x Burpees
(2) 7 x TTB + 5 x Box Jumps: 30/24
(3) Run 200m

MONDAY

This morning we had the best surprise.  

Penrith Panthers player Suaia Matagi dropped in to give us his Match Jersey 

from Saturday's Trial Match which is also signed by the Panthers Team. 

We're extremely humbled and a little lost for words.

Thank you so much Suaia.

(A) Back Squat
1x4@60%
1x5@70%
2x4@80%
2x4@85%
1x2@90%

(B) 13 mins running clock
(1) 3min AMRAP
12 x Burpees over the bar
1/2 Gasser
Max Rep Power Cleans:60/40/35

RECOVER 2min

(2) 3min AMRAP
10 x Burpees over the bar
1/2 Gasser
Max Rep Power Cleans: 67.5/45/40

RECOVER 2min

(3) 3min AMRAP
8 x Burpees over the bar
1/2 Gasser
Max Rep Power Cleans: 75/50/45

NOTE: Score each AMRAP separately

SATURDAY

(A) Every 90 seconds, for as long as possible…
Clean & Jerk x 1 rep

*Males – Start at approximately 40kg under your PB and add 5kg every 90 seconds. Stop once you miss the same weight twice.
*Females – Start at approximately 25-30kg under your PB and add 2.5kg every 90 seconds. Stop once you miss the same weight twice.

(B) Work a skill

FRIDAY

(A) Cluster - Thruster - F Squat Complex
1 x Cluster + 1 x Thruster + 1 x Front Squat
Build in load over 7 sets.

(B) For Time
30 x TTB
Straight Into
3 Rounds
10 x Deadlift: 50/35/30
  8 x Hang Power Clean: 50/35/30
  6 x Jerks: 50/35/30
Straight Into
Run 600m

THURSDAY'S SNATCH-FEST

Hahaha Jessica, too funny!

Repost from Urban Dictionary

'An odd and often mismatched assortment of people/

a group of friends of friends or teammates who don't seem like they'd work well together, but somehow they do'.

CLASSIC EXAMPLE RIGHT HERE!

(A) Snatch
With a running clock, and warming up with nothing more than an empty bar
A - 5 mins to establish a Heavy Muscle Snatch
B - 5 mins to establish a Heavy Snatch Balance
C - 5 mins to establish a Heavy Hang Squat Snatch
D - 5 mins to establish a Heavy Squat Snatch

(B) For Time (Compare HERE)
Run 800m (4min30 Cap)
30 x Snatch: 52/36/28
Run 800m (4min30 Cap)

NOTE: Any variety Snatch permitted today.

WEDNESDAY

Zooper Doopers after class :-)

(A1) Bench Press
4 Sets x MAX Reps
Start around 75% 0f 1RM & build in load
(A2) Strict Pull-ups
Match the same amount of reps from Bench

(B1) With a Running Clock
At the 0:00
12-9-6
Power Cleans: 65/45/35
Ring Dips

Recover 2 minutes

(B2) 3 Rounds
 5 x Front Squat: 70/50/40
30 x Double Under's
 5 x Front Squat: 70/50/40
30 x Double Under's
2 Minute Recovery between rounds

TUESDAY

Yesterdays 5.30pm class getting the WOD lowdown from Head Coach.

(A) Deadlift
5 Sets x 4 Across

(B) 4 Rounds
18 x Box Jumps: 24/20
15 x Wall Balls: 9/6kg - 10/9ft
12 x RKB Swings: 32/24/20
  9 x Burpees to 6"

MONDAY

Hahaha, so funny, but also SO TRUE!

(A) Back Squat
1x4@60%
1x4@70%
2x3@80%
1x2@85%
1x1@90%

(B) 14.2 - Every 3 mins for as long as possible
(0-3mins)
2 Rounds
10 OHS: 43/34/30
10 C2B

(3-6mins)
2 Rounds
12 OHS
12 C@B

(6-9mins)
2 Rounds
14 OHS
14 C2B

Keep increasing reps in the same manner for as long as possible.

Open Prep Extra
(1) Snatch
5x1, climbing
-Snatch
-Hang Snatch

(2) 3x3 deficit snatch grip dead lifts @95%

(3) EMOTM x 8
Odd: 6 Deficit HSPUs (you choose deficit)
Even: 6 x Muscle Up


(4) 2 Rounds (For Quality)
25 sit ups
10 DB strict press, you choose weight

FRIDAY

Little Taco supervising Cam's PT Session with 

Head Coach Glenn this morning.

(A) Front Squat
1x4@60%
1x4@70%
2x3@80%
2x2@85%

(B) For Time
21-15-9 Squat Cleans: 60/43
100-75-50 Double-Unders

Open Prep Extras
AMRAP x 5:
30 DUs
5 Squat Snatch: 50/35/30

THURSDAY

 

Rainbow Keiren, our resident Hippie, 

and her beautiful 'girlwoman' daughter Star behind her.

Our members are......... (you finish the sentence in your comments) :-)

(A) 3 Position Clean & Jerk Complex (7min)
(1) Hips
(2) Knees
(3) Floor
NOTE: Complete the 3 position Clean + 1 Jerk at the end.

(B) Clean & Jerk (10min)
Work to a medium load single

(C) 3 Rounds
Run 400m
12 x RKB Swing: Heavy
15 x Pull-ups

WEDNESDAY

Some of the CFP crew just hanging out 

at the ROC race over the weekend.

(A) Bench Press
10-5-3-10-15

(B) 5 Rounds
6 OHS: 50/35/30
9 TTB
12 WallBalls: 9/6kg - 10/9ft

Open Prep Extra’s
EMOTM x 10
Even – 5 Muscle-Ups + 5 Deadlifts: 120/80/70
Odd - HSPU: 2 Strict + 3 Kipping
Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count.

TUESDAY

(A) 3 Position Snatch (9min)
(1) Hips
(2) Knees
(3) Floor

(B) Snatch (7min)
Work to a medium load single

(C) For Time
Run 600m
Then 2 Rounds
20 x Thrusters: 40/30
10 x Lateral Bar Burpee
20 x AKB Swing: 24/16
THEN
Run 600m

MONDAY

Hello Monday!

(A) Back Squat
1x5@60%
3x3@70%
3x2@80%

(B) 21/15/9
G2O: 50/35/30
Box Jump: 30/24
-THEN-
Run 1x800m
Recover 2min
Run 400m


Open Prep Extras
Strength 1: Snatch
5x1, climbing
-Snatch
-Hang Snatch
-Over Head Squat

Then:
3x3 deficit snatch grip dead lifts @95%

Saturday's Open Prep Session

(A) For Time
10 Rounds
1 x Snatch: 60/43/33  (power or squat)
15 x Unbroken Double Under’s
Then with no rest
10 Rounds
1 x Clean & Jerk: 90/60/45  (power or squat)
3 x Lateral Bar Hops

NOTE: Use the first 7 rounds to build to the Rxd weight. If it feels good, use rounds 8-9-10 to go beyond. DU’s & Laterals must be done straight after your lift. Your score is a combination of time taken & total weight lifted over each of the 10 rounds with a bodyweight ratio taken into account. If you fail a lift, move on to the DU’s or Laterals then start the next round. You only get 10 rounds on each movement whether you hit or miss the lift. You are permitted to prep with an unloaded bar or any other equipment. You must not put any plates on a bar during warm up.

NOTE: B&C can be done in any order
(B) Back Squat: Every 2min
1x10 @ 60-65%
1x8 @ 65-75%
1x6 @ 70-80%

(C) Deadlift
1x4@60%
1x4@70%
2x3@80%
1x2@85%
1x2@90%
NOTE: If they’r feeling good, go for a new 1RM

FRIDAY

(A) Cluster - Thruster - F Squat Complex
1 x Cluster + 1 x Thruster + 1 x Front Squat
Build in load over 7 sets.

(B) Alternate Every 2.30min x 6 Rounds
Odds
10 x Hang Power Clean: 55/38/33kg
10 x Box Jumps: 30/24/24
10 x Pushups using your bar

Evens
Run 400m

Open Prep Extras
(1) EMOTM x 6
Odd: 12 x Box Jump-Overs: 24+/20+/20+
Even: 3 x Burpee + 3/2 x Muscle Up

(2) Handstand Walk
Accumulate 20m.

THURSDAY

(A) 3 Rounds
40 x AKB Swings: 24/16kg
30 x Wall Balls: 9/6/4kg - 10/9ft
20 x OH lunges w plate: 15/10kg (10 each leg)
100 x Double Under’s

(B) Handstand Skills & Drills OR Mobility
NOTE: Focus on having fun with anything gymnasticy/upside down. See on Duty coach for progressions etc.

Open Prep Extras (Can be done in any order)
(1) For Time
10-8-6-4-2
HSPU
30-25-20-15-10
Cal Row

(2) Clean Work
3x3, Deficit Clean Dead lifts @ 105% (7-10cm) deficit
3x2, Clean High Pulls @ 95%
3x2, Hang Power Cleans @70%

WEDNESDAY

(A) Bench Press
3 x 10
2 x 15

(B) 9 min AMRAP:
1-2-3-4-5... Ladder increasing reps.
Thrusters: 50/35
Dead lifts: 50/35
Pull-ups x 2
(At 10min mark)
2 x 400m @ 1:1

Open Prep Extras
(1) Snatch Work
3x3, Deficit Snatch Grip Dead Lifts @ 100% (7-10cm) deficit
2x3, Snatch High Pulls @ 90%
3x2, Snatch Balance, climbing, start around 60%

(2) Accumulate 2 mins of L-sit

(3) 2 Rounds (Quality)
15 x Good mornings: 15% of Deadlift
1 min plank

TUESDAY

Cam, James, #johnny and Jamielee

Champion row team

(A) Snatch Complex - 5x1 (Without dropping bar)
3 x TnG Power Snatch
2 x Hang Snatch
1 x Overhead Squat
NOTE: Warm up as needed & build in load to where your form is not compromised.

(B) Every 2.30min x 5
10 x Power Snatch: 55/38/32
10 x TTB
10 x Burpee

Open Prep Extras 
(1) EMOTM x 6
Mins 1-3: 3 x Ring MUs
Mins 4-6: 3 x Bar MUs
NOTE: If no MUs, sub Ring dips & C2B OR scale back accordingly.

(2) Row 6 intervals of 1:30

MONDAY

Taco joins the 9:30am group this morning

(A) Back Squat
3x3 Build in load
3x2 Build in load

(B) Clean & Jerk
Build to a Heavy single

(C) 7 Rounds
1 x Clean & Jerk: 90/60/50
3 x Box Jumps: 30/24
-Then-
2 x 800m Run: 1:1 Work-Rest