CrossFit Base

Brian with a powerful knee drive!

30sec/30sec/30sec(rest) x4

OHS / Skip
KBS / Pistol squat
Clean and press / Plank hold

The new tees are in!

We have red or black for the girls and black for the boys

$25 each. Let us know if you want one, there are heaps of sizes available.

• Canberra Gathering!

Sunday 19th July
10am
Black Mountain Peninsula
$10
Families and friends welcome!!!

The CrossFit community in Canberra is growing, let’s get together for a WOD and BBQ!

The local derby will consist of 2 workouts (1 as individuals and the 2nd completed as a team). The 2 WOD’s will be completely scalable to cater for all fitness and skill levels. We know there are a few “fire-breathers” out there so take advantage of the competition and get amongst it!

It will be a great morning of fun and camaraderie

3, 2, 1….GO!

• Check out “Coming events” for other affiliate gatherings.

• Tough Bloke training is on this Sunday at 3pm, Kambah Adventure Playground (Springbett st. Kambah)
  Free for members / $15 for non members.

HQ WOD - Friday 090619 (modified)

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Push ups 15 reps
Push press 15 reps 40/30kg
Dips 20 reps

Bruce showing his graceful and elegant side during week 1 of tough bloke training

Bent row
3 x 10
Front squat
3 x 10

WOD
AMRAP in 10mins

15 x Bench dips
10 x Hang power clean
5 x Deck squat

Ian busting out some nice handstand push ups at the lake

This week we will spend some time working flexibility.

Buy-in
50 x Thrusters (40/30)

Then complete
21, 15, 9 reps of
Push ups
Air squats
Sprint
Dead lift (100/70)

Aims in a strong and perfect starting position for her OHS (Over head squat).

The last Tough bloke training on today
3-4pm
Kambah Adventure Playground (Springbett st. Kambah)
Free to members OR $15 for non members

Ace pushing through his last few chins

Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6×3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

Midline stabilization (gymnastic bodies)

Front squats
5 x 5
Handstand push ups
3 x max

WOD for time
21, 15, 9
Thrusters
Sumo deadlift high pull
Back extensions

Ta-da!

Great week guys, if you have been hitting it hard this week enjoy a rest day if not use today to catch up on a WOD you have missed….like HANSON for those of you who missed it last night.