CrossFit Base

Fried Legs Friday

21,18,15,12,9,6,3
100 m Sprint
KB Swings
Sumo Deadlift High Pulls
Burpees

Rest day at CrossFit Base

The CrossFit Games qualifiers are on, weekend of the 4th and 5th of April at CFX in Sydney. It will be a great weekend and will be good to meet the other Aussie CrossFit Affiliates, athletes and members.
I am planning on driving up and back on the Sunday to check it out, let me know [...]

Monday 9/2/09

4 x 10 Ring rows
4 x 10 Ring Dips
5 x 5 Over head squat (light weight – focus on technique)
5 x 5 Lat pull down
3 x 10 Push up – knee up (chest to glove)
4 x 12 each leg One leg deadlift
4 x 12 Plate lunge
If time allows finish with a 2km row.

Louise “Sweat Angel”

1 minute continuous clock
Pull-ups (Prone)
Push-ups
Sumo HP (8kgs)
Sit-ups
Dips (assisted)
Rower
3 rounds 1 minute break in between.
Both ladies worked very hard this morning, our Ladies only sessions on Friday wouldn’t be the same without Annette having her weekly whinge As for Louise, well done, on our first “sweat angel” photo.

Rest day

The summer triathlon series is upon us, with the CPS series starting next Sunday 8am, with the choice of a short or long course. I will be entering so if anyone is keen to join me for a fun morning feel free, the more the merrier! I am looking forward to it although am still [...]

Corporate go’s hard

40m sprints
10 push-ups
20 squats
30 Sit-ups
3 rounds for Time
Just like to welcome our two newbies Mark and Gary to the Corporate Crossfit noon sessions.
It was a great way to start the next four weeks with a WOD and 3 rounds of sock tag. Congulations to our green sock holders . Gary, Mark and Wendy who missing [...]

Modified “50″

50 Box Jumps/ step ups
50 KB Swings 8kgs
50 Walking Lunges
50 sit-ups
50 push-press (11kg)
50 back extension
50 MB slams
50 Push Ups
400m run
Great workout for the Fridays ladies espeically the 50 push press.

The girls go hard!

Morning Session : Monash
10 KB Swings
10 Push-ups
20m Tyre sprints
10 Weighted sit-ups (5kgs)
10 Push-Press.
Midday Session:
5 rounds for time x 2
5 MB Slams
10 KB Swings
15 Reverse Flyes
20m Tyre Runs
20m sprints
Numbers were low today, but the ladies that showed up for the session put in a huge amount of effort.
Awesome training session girls. Beth managed to keep [...]

CJJ Ladies. Fitness Testing

20  metres sprint completed in 5mins
Push-ups Completed in 2mins
Timed Plank hold
2 Rounds for Time
Kettlebell farmers Walks x 4
Sprint (30metre) x 4
10 Squats
15 Push-ups
Session 1 with the John james crew. All the ladies were in high spirits and ready to go. All preformed very well. A great start to our four weeks.

Take 2 “Ladies doing their Stuff.

3 rounds for time
4 x farmer Walks
4 x run
10 KB swing
15 Push-ups
20 Bent-over Rows
25 MB Press
30 Sit-ups
50 Skips/ Squats

The girls went hard on the first 3 rounds , than after a quick walk I informed them that they would be completing the whole WOD again, they weren’t impressed! There goal was to beat their [...]