CrossFit FX http://crossfitfx.com Forging Elite Fitness Thu, 17 May 2012 14:05:12 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Saturday 190512 http://crossfitfx.com/2012/05/18/saturday-190512/ http://crossfitfx.com/2012/05/18/saturday-190512/#comments Thu, 17 May 2012 14:01:15 +0000 mick http://crossfitfx.com/?p=9673 Back Squat
2-2-2-2-2-2-2-2-2-2 reps

Sub Workout
Five Rounds
Walking Lunges 100m
15 V Sits
20 Push Ups

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Gym Closed see you at Regionals (Back to normal Tuesday 22 May 12)

]]> http://crossfitfx.com/2012/05/18/saturday-190512/feed/ 0 Friday 180512 http://crossfitfx.com/2012/05/17/friday-180512/ http://crossfitfx.com/2012/05/17/friday-180512/#comments Wed, 16 May 2012 14:01:35 +0000 mick http://crossfitfx.com/?p=9665 Rest Day

Mobility: Neck Shoulders Pillows

Skill Practice your Air Squat.

Catch up Day: What have you missed

Gym Closed see you at Regionals (Back to normal Tuesday 22 May 12)

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]]> http://crossfitfx.com/2012/05/17/friday-180512/feed/ 0 CFX Kids Wednesday Term 2 Week 3 http://crossfitfx.com/2012/05/16/kids-t2w3/ http://crossfitfx.com/2012/05/16/kids-t2w3/#comments Tue, 15 May 2012 22:00:04 +0000 Condor http://crossfitfx.com/?p=9739 WARMUP
Junkyard dog
Commando crawls 15m
Bear crawl 15m
Sprint 30m x 3

SKILL
KettleBell SDHP

WOD
last man standing
First min – 1 SDHP, 1 double jump burpee,
2nd min – 2 SDHP, 2 double jump burpees
3rd min – 3 SDHP, 3 double jump burpees
Etc etc etc etc etc etc :-)

Good luck to our CFX Kids instructor Nic, who will be competing with Team CFX in the Crossfit Australian Regionals this weekend at Wollongong.

Here’s a video showing Nic when she first started CrossFit.

]]> http://crossfitfx.com/2012/05/16/kids-t2w3/feed/ 0 Thursday 170512 http://crossfitfx.com/2012/05/16/thursday-170512/ http://crossfitfx.com/2012/05/16/thursday-170512/#comments Tue, 15 May 2012 14:01:03 +0000 mick http://crossfitfx.com/?p=9663 Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Scaled Option
Complete as many rounds as possible in 12 minutes of:
5 Pull Ups
10 Toes to Bar (V sits)
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up
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Gym Closed see you at Regionals (Back to normal Tuesday 22 May 12)

http://www.youtube.com/watch?v=dUlTTbddCTk&feature=relmfu

]]> http://crossfitfx.com/2012/05/16/thursday-170512/feed/ 1 Wednesday 160512 http://crossfitfx.com/2012/05/15/wednesday-3/ http://crossfitfx.com/2012/05/15/wednesday-3/#comments Mon, 14 May 2012 14:01:40 +0000 mick http://crossfitfx.com/?p=9658 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

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]]> http://crossfitfx.com/2012/05/15/wednesday-3/feed/ 14 Tuesday 150512 http://crossfitfx.com/2012/05/14/tuesday-150512/ http://crossfitfx.com/2012/05/14/tuesday-150512/#comments Sun, 13 May 2012 14:01:49 +0000 mick http://crossfitfx.com/?p=9653 Deadlift
1-1-1-1-1-1-1 reps

Compare to!
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]]> http://crossfitfx.com/2012/05/14/tuesday-150512/feed/ 15 CFX Kids Sunday Term 2 Week 2 http://crossfitfx.com/2012/05/13/sun-t2-w2/ http://crossfitfx.com/2012/05/13/sun-t2-w2/#comments Sat, 12 May 2012 20:00:18 +0000 Condor http://crossfitfx.com/?p=9720 Warmup
Run 10 lengths of gym then burpee broad jump to end of gym repeat for 5min

Strength
1RM deadlift

WOD
AMRAP 8min
10 burpee box jump over the box
Sprint to rings
5 ring dips
5 ring pullups

Followed by
Short hard sled drags

]]> http://crossfitfx.com/2012/05/13/sun-t2-w2/feed/ 0 Monday 140512 http://crossfitfx.com/2012/05/13/monday-140512/ http://crossfitfx.com/2012/05/13/monday-140512/#comments Sat, 12 May 2012 14:01:19 +0000 mick http://crossfitfx.com/?p=9651 Rest Day

Mobility:Upper body Maintenance

Skill:What is you weakness

Catch up day:What have you missed.

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]]> http://crossfitfx.com/2012/05/13/monday-140512/feed/ 4 Sunday 130512 http://crossfitfx.com/2012/05/12/sunday-130512/ http://crossfitfx.com/2012/05/12/sunday-130512/#comments Fri, 11 May 2012 14:01:33 +0000 mick http://crossfitfx.com/?p=9646 For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Scaled option
Run 800 meters
10 rounds of the couplet:
Pike Handstand push-up, 10 reps
One legged squat Supported, 10 reps
Run 800 meters

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Open Gym 0830 – 1000hrs

]]> http://crossfitfx.com/2012/05/12/sunday-130512/feed/ 10 Saturday 120512 http://crossfitfx.com/2012/05/11/saturday-120512/ http://crossfitfx.com/2012/05/11/saturday-120512/#comments Thu, 10 May 2012 14:01:12 +0000 mick http://crossfitfx.com/?p=9640 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30/24 inch box
GHD sit-up

Scaled Option
Pull ups
Box Jump 24/20inch
Abmat sit-ups

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]]> http://crossfitfx.com/2012/05/11/saturday-120512/feed/ 13