Tues 310511

A) Muscle up progressions

B) 21-15-9

Dead Lift

Box jump

Mon 300511

A) Muscle up progressions

B) 'Helen'
3 round for time
400m
21 KB Swings
12 Pull Ups

Sat 280511

10 Pull Ups
30 dead lifts
30 push ups
30 box jumps
30 clean and press
30 floor wipers
10 pull ups

Fri 260511

Thrusters
2-2-2-2-2

Tues 240511

'Life Begins'
40 Pull Ups
40 Push Ups
40 Sit Ups
40 Ring Dips
40 Supermans
40 Squats
40 Double Unders

Happy 40th!

Mon 230511

A) 2 rounds
8 walking lunges each leg 20kg bar
10 ring rows
60 seconds handstand

B) 400m
30 front squat
30 box jumps
400m

Sat 210511

Mui Ne Triathlon

'Stamina'
Swim 750m
Cycle 40km
Run 8km

'Sprint'
Swim 500m
Cycle 20 km
Run 4km

Fri 200511

A) CFWU 2 rounds

B) Kipping pull up practice

C) 3 rounds for time
10 ring rows
10 thrusters
10 KB Swings

Thurs 190511

4 rounds for time
200m swim
20 Squats
50 kick
20 sit ups

Tues 190511

AMRAP 20 minutes
5 OHS
10 Toes 2 Bar
15 Hang Power Cleans
20 Double Unders

Mon 160511

A) Max. KB Swings in 3 mins.

B) 3 RFT
10 Push Press
10 Pull Ups
400m

Sat 140511

Awesome job by our guests from Reebok HQ today. Tough workouts but they all went hard. Big thanks also for the Zigs and Reebok One Training Log.


A) Tyre Pull
1-1-1

B) 7 min AMRAP
7 Toes 2 Bar
7 Med Ball Cleans
7 Box Jumps

C) 3 RFT
10 Ring Push Ups
15 Thrusters
20 Double Unders

Fri 130511

CrossFit Total (CFT)
Back Squat
Shoulder Press
Dead Lift

Thurs 120511

200m swim
20 Squats
50 kick
10 wall balls
50 kick
10 wall balls
100 shackles
20 Squats
200m swim

Tues 100511

AMRAP 15 minutes
5 chest to bar
10 wall balls
15 KB Swings

Mon 090511

A) Tyre Pull
1-1-1

B) 3 RFT
Thrusters
Pull Ups

Fri 060511

Isabel
30 Snatches for time.

Thurs 050511

300m swim
20 Burpees
100 kick
40 KB Snatch
200 shackles
40 KB Push Press
100 kick
20 Ring Dips
300 swim

Tues 030511

A) Spealler Warm Up

B) 3 RFT
5 Power Cleans
10 Front Squats
5 Push Jerk
400m

Mon 020511

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Saturday 300411

Quite a tough workout this morning. It had us all staggering around during and after.
Much like Zombies. So here is an appropriate food pyramid.

21-15-9
KB Swings
Ring Push Ups
Dead Lifts
Pull Ups

Friday 290411

Games Workout 11.6
In 7 minutes, see how far you get up the ladder.
Count total reps
3 thrusters
3 c2b pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
12 thrusters
12 c2b pull ups
Etc

Thurs 280411

400m swim
200m farmers walk
100m kick
50 squats
100m shackles
50 KB Fig. 8's
100m pull bouy
30 ring dips
400m swim

Tues 260411

CrossFit Games WOD 11.5

AMRAP 20 mins
5 Power Cleans
10 Toes 2 Bar
15 Wall Balls

ANZAC Day

Gym closed.
I will be there at 5.45 with the keys but am going through to the dawn service.

Lest we forget

Sat 230411

Reebok Chipper
20 Walking Lunges
20 pull ups
20 tyre jumps
Tyre Pull
20 double unders
20 ring dips
20 toes to bar
Tyre pull
20 kb swings
20 sit ups
20 squats
Tyre pull

Friday 220411

A) max ring dips

B) Annie
50-40-30-20-10
Double unders
Sit ups

Thurs 210411

15 shoulder press
400m
15 push press
400m
15 push jerk
400m

Tuesday 190411

A) Muscle Up Progressions

B) 3 RFT
Tyre Pull
10 Handstands
15 Wall Balls
20 KB Swings

Monday 180411

A) POSE running drills

B)
20 KB Squat Clean
20 KB Snatch
800m
20 KB Snatch
20 KB Squat Clean