May Bootcamp and NEW barbell free session!

EASTER LONG WEEKEND –
Good Friday – Closed
Easter Saturday – Closed
Easter Monday – 4pm Masters Regionals WOD
Tuesday – Thursday normal

Get straight back into it with the post East Bootcamp
starting 30th April

8 weeks
$150

Tuggeranong Town Park lunch – Tues / Thurs 12:15-1pm
Tuggeranong Town Park lunch – Tues / Thurs – in GYM 5:30-6:15pm
Deakin oval – Mon 12-12:14pm / Wed – 12:14-1pm

Please contact Belinder to book in or for further details:
M: 0438 822 144
E: belinder.mc@gmail.com

NEW – Barbell free session – Thursday 5:30-6:45pm
Starting 1st May
Come along and get a great workout in without the technical aspects of using barbells – be ready for a fun challenging session!

Bring a Friend for Free!
All of next week – 14th – 18th Invite a friend to come along and try a session – Bootcamp or “WOD”

16/4/15 “Zimmerman”

A)
DL 15mins to build to heavy double – not T&G (5 reps)

B)
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups (pull ups) [assisted or jumping]
2 Deadlifts, 110/75kg *143/100 (90-100% of part A)
10 handstand push-ups (to Abmat/s) [Box]
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Tuesday 15/4/14

An oldie but a goodie (photo I mean) - Happy Birthday Donga!!


Thrusters 10mins to build to heavy 3-5

21-15-9 reps for time (time cap 8mins)
Thrusters *50/45kg 43/30kg (30/20kg) [PVC-20kg or 15-12-9 reps]
KTE

AM guys -10mins to find todays 5RM
Chin ups
Ring dips

Wednesday WORKSHOPS

16/4/14 – 5:30-6:30 Deadlift - Leon Craven (Named on the Aus Coaching staff for the 2014 World Powerlifting championships)
23/4/14 – 5:30-7pm – Rowing – Brodie Buckland (Olympian Rower) -names on board please.

Monday 14/4/14

A)
15mins Push jerk 5-5-3-3-3-1-1-1-1-1 reps (4×5, 3×3)

B)
3 rounds for time of:
Run 800 meters
Rest 2 minutes

Band row + exrotation 3×10

Running Festival

Good luck to all those keen runners taking part of this years Australian Running Festival –
Glenn, BJ, Sara and Ashleigh who are off on the half marathon this morning. Loop to and from the lawns of Old Parliament House.
All the guys have been training well for the last few months ready for a great run!

Saturday 12/4/14

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups or (5 x Burpee pull ups)

Partner finisher
2mins max reps each station
Partner wall balls
Partner sit ups with MB
MB step ups”

Friday 11/4/14

A)
Muscle up practice -10mins

B)
20/16/12/8/4 reps for time
Kettlebell swings
CTB pull ups (pull ups) [halve reps for either CTB or pull ups]

C)
2km row – 80% effort

Wednesday 9/4/14

A)
Push ups 5×5 *weighted
Bent over row 4×8-12

B)
WOD
5 rounds for time
200m *300 sandbag run
400m row (or run)
20m walking lunge steps *with sandbag

A huge congratulations to Liz and Gilby for qualifying for the Powerlifting World Championships later this year in South Africa.
We will be holding a fundraising event – CrossFit Total to raise money for Liz to get over there. Athletes must fully fund themselves to head over.

Another huge congratulations to BJ for finishing 4th (equal 3rd on points) over the weekend in the 3 day Shape Challenge down in Melbourne.
In a field of some top girls, BJ certainly held her own and proved she should be up there with the best of them with more challenging workouts. All her hard work over the last 12 months has paid off and will be ready for Regionals in a few weeks time!

GREAT WEEKEND all round!!!

Tuesday 8/4/14

Happy Birthday Jen!!!

A)
Push press 5-5-3-3-3-1-1-1-1-1 reps (6am only)

B)
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows (knee raise)
20 one-legged squats, alternating (10EL progressions)
10m handstand walk (Bear crawl – no chalk)”

Monday 7/4/14

A)
25mins to complete
Thrusters 4×3-5 build to heavy
OHS 4×3-5 build to heavy
SDHP 3×5 @ starting load
Push press or push jerk 3×5 @ starting load

B)
Air Force
For time:
20 Thrusters
20 SDHP
20 Push Press or Jerk
OH Squat
20 Front Squat
The catch… Every min do 4 burpees
Barbell loads – 43/30kg (30/20kg)[PVC-30kg]

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

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