CrossFit FX

Saturday 040212

mick — Fri, 03 Feb 2012 13:01:30 +0000

Rest Day

Mobility: Posture and Operator Gun Shoulder

Skill:Toes to bar

Catch up Day:

Passive Testing

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Friday 030212

mick — Thu, 02 Feb 2012 13:01:18 +0000

“Desforges”

Five rounds for time of:
102.5/80kg Deadlift, 12 reps
20 Pull-ups
60/40kg Clean and jerk, 12 reps
20 Knees to elbows

Scaled options
Option A
90/65kg Deadlift, 12 reps
20 Pull-ups
50/35kg Clean and jerk, 12 reps
20 Knees to elbows

Option B
80/55kg Deadlift, 12 reps
20 Pull-ups
40/25kg Clean and jerk, 12 reps
20 Knees raises

Option C
70/50kg Deadlift, 12 reps
20 Jumping Pull-ups
30/20kg Clean and jerk, 12 reps
20 V Sits

Keith Nelson 36:59
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Thursday 020212

mick — Wed, 01 Feb 2012 13:01:03 +0000

For time:
35/20kg Back squat, 50 reps
15 foot Rope climb, 5 ascents
35/20kg Back squat, 40 reps
15 foot Rope climb, 4 ascents
35/20kg Back squat, 30 reps
15 foot Rope climb, 3 ascents
35/20kg Back squat, 20 reps
15 foot Rope climb, 2 ascents
35/20kg Back squat, 10 reps
15 foot Rope climb, 1 ascent

Scaled option
Option A
5 Pull ups
5 Toes to Bar
For every rope climb

Option B
5 Jumping Pull ups
5 V Sits
For every rope climb

Keith Nelson 36:59.
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Register now for the next Fundamentals 7 Feb
CrossFit Open Registration

CFX Kids Week 1 Sunday

Condor — Wed, 01 Feb 2012 13:00:40 +0000

We are running a Sunday class every two weeks, starting this Sunday 5th Feb.

This week’s Sunday class will start at 9am at CFX.

We will be heading upstairs to be the first users of the new weights room.

Getting our kids ready for getting strong!

WORKOUT
3 x 3 deadlift
3 x 3 bench press
3x 3 back squat

There will be a lot of warming up and a lot of technique work rather then going heavy with bad form.

CFX Kids Week 1 01 Feb 12

Condor — Wed, 01 Feb 2012 03:26:51 +0000

Wednesday 4.30pm.

WARMUP
Running high knee etc
Burpee broad jumps
Burgener warmup

SKILL
Toes through rings/ hollow rocks holds/ knee ups on rings

WOD
7 rounds
7 toes through rings/ knee ups on rings
7 kb swing
7 box jump

Finish with
Squat holds

Wednesday 010212

mick — Tue, 31 Jan 2012 13:01:55 +0000

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Tuesday 310112

mick — Mon, 30 Jan 2012 13:01:52 +0000

Rest Day

Mobility: Unglue those hips and legs

Skill:Snatch

Catch up Day:

Monday 300112

mick — Sun, 29 Jan 2012 13:01:52 +0000

Seven rounds for time of:
7 Front squat 75/50
7 Chest-to-bar pull-ups

Scaled options
Option A
7 Front squat 60/40
7 Chest-to-bar pull-ups

Option B
7 Front squat 50/30
7 Pull-ups

Option C
7 Front squat Scale as required
7 Jumping Pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.
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Sunday 290112

mick — Sat, 28 Jan 2012 13:01:06 +0000

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2reps

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Open Gym 0830 – 1000hrs

Saturday 280112

mick — Fri, 27 Jan 2012 13:01:03 +0000

Seven rounds for time of:
7 Deadlift 102.5/80kg
7 L-pull-ups

Scaled options
Option A
7 Deadlift 90/65kg
7 L-pull-ups

Option B
7 Deadlift 80/55kg
7 Pull-ups
7 Toes to Bar

Option C
7 Deadlift (Scale load as required)
7 Jumping Pull ups
7 Knee raises

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Graham Holmberg 7:48
0900hrs Coogee Beach (goat track run)