Author Archives: Corey

Tuesday 15th July ‘14

Tuesday 15th July ‘14   A] RAW Strength Perform 6 x 4 reps of: -Back squat @75% 1RM                    B] Conditioning  Partner WOD In teams of two 4 rounds for time of: -50 double under (each) Run 400m together *Notes: only one athlete working at any one time on the double unders. 50 double unders each must be completed before … Continue reading

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Coastal CrossFit ‘CARNAGE’ – Throw Down – 2014 update.

Central Coast CrossFit event 2014… Continue reading

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Monday 14th July ‘14

Monday 14th July ‘14   A] BB Gymnastics Perform 6 x 4reps of: -Clean @75% 1rm  *15minutes allowed –   B] Conditioning With a continuous running clock perform: *0.00 – 10.00 EMOM 10minutes perform: Odds = sprint 200m Evens = 10 wall balls 9/6kg. *Rest 2minutesn–   *12.00 – 20.00 – AMRAP 8minutes of: -40 walking lunges 20 broad jumps -10 … Continue reading

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Sunday 13th July ‘14 -Rest Day-

Sunday 13th July ‘14 -Rest Day-   Work a weakness Mobility WOD…..
 “Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make … Continue reading

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Saturday 12th July ‘14 CrossFit Plus Saturday sessions

Saturday 12th July ‘14 CrossFit Plus Saturday sessions With a 30minute continuous running clock perform: *0.00 – 10.00 – 2 rounds for time of: -30 TTB -50 double unders.   *10.00 – 20.00 – 10minutes to work up to a heaviest complex possible of: -2 hang snatch +1 OHS   Happy  Happy BIRTHDAY BiG KEV ENJOY… – CrossFit Plus – … Continue reading

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Friday 11th July ‘14

Friday 11th July ‘14 A] BB Gymnastics 12minutes to work up to a heavy but perfect complex of: -1 Power clean + 1 front squat + 1 split jerk   B] RAW Strength Perform 5 x 5reps of: -Front squat @70% 1RM                  C] Conditioning For time of: Run 1km -50 thrusters 30/20kg -50 box jumps 61/51cm Run 1km

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Thursday 10th July ‘14 Rest DAY @CF+

Thursday 10th July ‘14 Rest DAY @CF+ A] Warm-up EMOM 6minute -3 Slam balls 20/14kg -6 push up -9 squats   B] Conditioning AMRAP 20minute of: -3 Muscle up -9 HSPU -15 KBS 24/16kg Row 400m *Notes: Muscle up subs = .1) Bar muscle ups .2) 7 Burpee pull ups

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Wednesday 9th July ‘14

Wednesday 9th July ‘14 A] BB Gymnastics EMOM 10minutes perform: Odds: =5 Snatch @ 65% 1RM    Evens: =6 Bar facing burpees   B] Speed Strength Perform 5 x 5reps of: -Push press @70% of 1RM   C] Conditioning AMRAP 12minutes of: -9 OHS 40/30kg -12 pull-ups -15 wall balls 9/6kg -30 Double unders

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Tuesday 8th July ‘14

 Tuesday 8th July ‘14 A] RAW Strength Perform 5 x 5reps of: -Clean grip deadlift @60 – 65% 1RM *Notes: Focus on speed and positioning of the bar.   B] Conditioning EMOM 18minutes perform: -5 KBS 24/16kg -5 box jumps 61/51cm   C] After Party – Midline – Double TABATA 20:10 x 8rounds alternating between: -Weighted plate twists 15/10kg -Weighted … Continue reading

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Monday 7th July ‘14

 Monday 7th July ‘14 A] BB Gymnastics EMOM 7minutes perform -1 clean +1 hang clean +1 power jerk @75% C&J   B] RAW Strength Perform 5 x 5reps of: -Strict press @70% 1RM   C] Conditioning For time of: -30 Hang power cleans 40/30kg -30 Front squats 40/30kg -30 S2OH 40/30kg *15minutes on the clock - 

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