CrossFit Base

Clean and Jerk ladder

With a continuously running clock do one Clean and Jerk the first minute, two  Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.
60/40kg
Use as many sets each minute as needed.
Cleans are from the floor, full squat to full lockout overhead on each rep.
Post number [...]

Tuesday 16/6/09

Who win’s…is your mind strong enough or does your screaming muscles take over when they think they’ve had enough? Read this artical from Motor City CF
Deadlifts 3 x 10
Strict Press 3 x 3
WOD
3 or 5 Rounds
50 x Squats
25 x Sit ups
5 x Handstand Push Ups

Tuesday 5/5/09

Front Squats 3,3,3,3,3, reps
Crossfit Base Outdoors
Start and finish with a 1km run
21,18,15,12,9,6,3
Sumo Deadlifts High Pulls
Push-ups

Happy Easter Sunday

For Time :
Add total easter eggs consumed and complete the following reps for time depending on easter eggs eaten:
1 small egg = 10 burpees
1 medium egg = 20 burpees
1 large egg or bunny = 50 burpees
If no cholocolate is eaten do 70 burpees in total for time.

Rest day / New sessions starting next week

New group sessions starting next week (Tuesday 14th April) – please note time changes, both morning and night sessions now available. Check out “what’s on” for more details.
*No scheduled training on Easter monday and Anzac day (monday 27th April)

Monday
6.30-7.15pm
Kambah

Tuesday
6-6.45am
Kambah

Wednesday
6.30-7.15pm
Kambah

Friday
6-6.45am
LakeTugg

friday
9-9.45am (ladies only)
Monash

Strength 10/4/09

Deadlift 5,5,5,5,5
New group sessions starting next week (Tuesday 14th April) , check out “what’s on” for more details. Please note time changes – both morning and night sessions now available.

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 [...]

Monday madness

3 Rounds for time
21 x Over Head Squats
10 x Pull Ups / Jumping Pull Ups
21 x Box Jumps
10 x Turkish Get Ups / KB Push Press (5 each side)
21 x Push Ups
10 x wall Ball
21 x Double Crunch

Modified Filthy 50 + 1

The girls all went hard tonight, posting some impressive scores! Well done to Hannah, made it through your first WOD and still smiling, hope your legs aren’t too sore tomorrow!

Complete total reps before moving on to the next exercise
Complete 50 skips between exercises.
50 x Lunges
50 x Wall balls
50 x Squats
50 x Push Press
50 x Sit [...]