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WOD 24/4/14 _OHS

Tomorrow is the ANZAC Day holiday so the gym will be shut but we will be running a special outdoor session down at the Snake Pit (Largs Bay) at 8am, get down there and enjoy some of the great outdoors (and some of the subtle charms the Snake Pit has to offer)

Workout

Overhead Squat

12min build to a heavy 5 ATG

rest

3 rounds for time
50 cal row
15 HSPU
50 double unders

post loads and time to comments

WOD 23/4/14 _33Dead

Workout

Deadlift
3,3,3

Push-Jerk
3,3,3

rest

3 rounds for time
10 push-jerk (60/40)
400m run

post loads and time to comments

WOD 22/4/14 _back

Hope everyone had a good Easter break, all the sessions are back to normal for the next 3 days before the ANZAC Day Holiday Friday, there will be training on Friday – exact times will be confirmed by tomorrow

Also Saturday we have the Fundraiser to help send Max to the Commonwealth Games, it kicks off at midday at Nazereth Senior College (5min from the gym), sign yourself up to a team on board 2 (if they are all full start another one!)

Workout

skill work
Crow stand
Headstand
L-sit

rest

7min AMRAP
7 pullups
7 burpees

rest

3 x 20sec hollow
3 x 20 deadbug

WOD 19/4/14 _800

With the Easter Long Weekend we still have most classes running today 7am Regular Class / 8am Strength / 9am Regular Class / 10am Advanced

Workout

Partner workout

800m run + Max DB Thrusters
800m run + Max Burpees

score is run time minus reps

post score for each round to comments

WOD 18/4/14 _holdit

Some old school CrossFit business

Dont forget that its Good Friday today so we only have 2 classes on, a Strength based class at 8am and a regular class at 9am

Workout

3 rounds of
40sec on / 20sec off

- bar hang
- handstand hold
- ring support
- russian plank

rest

Tabata Intervals

- double unders
- switch lunges
- KB Swings
- Situps

post low score of each exercise to comments

WOD 17/4/14 _teambiz

Workout
TGU
build to a heavy single 10min

rest

With a partner
40-30-20-10
-row (cals)
- box jumps
- DB Snatch
- burpees

post time to comments

Easter Opening Hours

Its the Easter Long Weekend this weekend so we’ll running a slightly modified timetable

Good Friday
8am – Lifting / Strength Workout
9am – General WOD

Saturday
7am – General WOD
8am – Lifting / Strength Workout
9am – General WOD
10am – Advanced

Easter Monday
CLOSED (its a Public Holiday get out and enjoy the great outdoors!)

Tuesday

Back to Normal Hours

With both Friday and Saturday as always you can only attend ONE of the sessions, ie no doubling up with Strength and the General Class

WOD 16/4/14 _BSmax

300kg triple..

Workout

Back Squa
5,5,5

Bent Over Row
3 x 6-8

rest

Wall Balls
2 x max sets

post loads and reps to comments

WOD 15/4/14 _gymbits

This is where we would like to take the crow stand to (eventually…)

Workout
headstand / crowstand / handstand progressions

rest

12min AMRAP
15 DB Push-jerk
15 KTE

post # reps to comments

WOD 14/4/14 _deadlift

Workout

Deadlift
5,5,5

rest

5 rounds
40sec KB Swings (Russian + AHAP)
20sec rest
40sec pushups
20sec rest

post loads and reps to comments