WOD Monday 13th October ’14
Workout of the Day
A. Push Press 3-3-3-3-3
B. 12mins, every minute on the minute
Odds: 5 ground to overhead 75/45
Evens: 10 burpees over the bar
This week we welcome a whole new crew from the Fundamentals so if you see anyone new in the classes please introduce yourself and make them welcome.
Tuesday: there is no 19.15 class. A weightlifting class will take it’s place. These classes are for people of all experience and ability levels. Taught by Colette Will and at a cost of […]
WOD Friday 10th October ’14
Workout of the Day
A. Every 5mins for 25mins (5 rounds)
2 block runs
10 kb snatches 24/16
10 chest to bar pull-ups
Saturday – 11.15 – CrossFit Kids and Girls WOD. Please have all your open gym workouts finished prior to these classes beginning.
WOD Thursday 9th October ’14
Workout of the Day
A. Max distance farmers carry (2mins)
Rx – BW per hand. Scale to 0.75 or 0.5 BW per hand.
B. Back squat party (single reps)
The Back Squat Party begins with a starting load which is increased by 5kg every minute on the minute until a threshold load is reached. Upon reaching the threshold load, the weight is increased in increments of 2.5kg until failure. The score is the max weight achieved before failure.
Starting/Threshold guidance loads
Advanced: M- 60/100 F- 40/80
Intermediate: M- […]
WOD Wednesday 8th October ’14
Workout of the Day
A. 2-2-2-2-2-2 power snatch
B. For time 15-12-9-6
Power clean
Toes to bar
Thursday 19.15 is weightlifting and the WOD. The weightlifting class is ran by Colette Will and costs just 3 pounds to attend. It is available to anyone, you do not need to be a member of CFG to attend and there is no minimum requirement in ability to attend and improve.
Saturday we will be having a Girls WOD at the same time as CrossFit Kids. 11.15. This means all […]
WOD Tuesday 7th October ’14
Workout of the Day
A. Max strict pull-ups in 1 attempt
B. Max kipping in 1 attempt
C. 1000m row for time
D. 3 rounds for time:
30 wallballs
10 deadlifts 120/85kg
Tonight there is no 19.15 class. Weightlifting is on instead, this class lasts an hour, it taught by Colette Will, a competitive weightlifter of over 7 years and costs just 3 pounds to attend. There is no minimum standard to attend this class and you do not need to be a member of […]
WOD Monday 6th October ’14
Workout of the Day
A. Strict press 5-5-5-5
B. Alternating 15min emom
1. 7 push press 70/45
2. 5-10 ring dips
3. 10 burpees over the bar
This week we have weightlifting on both Tuesday and Thursday at 19.15. Tuesday it replaces the last class of the night on Thursday it runs alongside the regular WOD. Both classes cost just 3 pounds to attend and you do not need to be a member of CFG to attend. There is no minimum standard or experience level to attend […]
WOD Friday 3rd October 2014
WOD
3x Rounds to accumulate max repetitions
60 seconds Max Axle Bar Deadlift
60 seconds Rest
60 seconds Max Kcal Row
60 seconds Rest
60 seconds Max STOH (Standard Bar)
60 seconds Rest
Advanced: 100/70kg DL: 60/40kg STOH
Intermediate: 80/50kgDL; 35/25STOH
Scaled: As required
Strength Training as Therapeutic Exercise
Professor Lon Kilgore of Killustrated.com, […]
WOD Thursday 2nd October 2014
WOD
A. Handstand practice
B. 21-15-9
Power Cleans 62.5/42.5
Toes to Bar
Powerlifting
On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell.
When I attended the […]
WOD Wednesday 1st October 2014
Power Snatch: 2-2-2-2-2-2
Back Squat: 5 x 5
Powerlifting
On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell.
When I attended the course last year I was really impressed by the level of knowledge demonstrated by the staff and was […]