Author Archives: Corey

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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Sunday 6th July ‘14 -REST-

 Sunday 6th July ‘14 -REST-       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 … Continue reading

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Saturday 5th July ‘14 CrossFit Plus Saturday sessions

Saturday 5th July ‘14 CrossFit Plus Saturday sessions   A] Conditioning “The Ghost” .1) 6 rounds for movement reps/total reps of:
 Rowing (calories)
-1minute Burpees -1minute Double unders -1minute *Rest -1minute   *@ 25.00 – .2) For time of: -Wall balls 9/6kg *Notes: reps = 1/2 total burpees accumulated in Pt .1)  

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Friday 4th July ‘14 Friday night at the movies

Friday 4th July ‘14 Friday night at the movies    CrossFit Plus Saturday sessions – 0700.     “Without self-discipline, success is impossible, period.” – Lou Holtz

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Friday 4th July ‘14

 Friday 4th July ‘14 A] RAW Strength Perform 5 x 5 reps of: -Back squat @70% 1RM   B] BB Gymnastics  EMOM 7minutes perform -1 snatch + 1 hang snatch + 1 snatch @65% of Sn   C] Conditioning On a 9minute continuous running clock ever 3minute for time of: *First 3minute: -30 KBS 24/16kg Sprint 100m *Second 3minute: -20 … Continue reading

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Thursday 3rd July ‘14 Rest day @ CF+

Thursday  3rd July ‘14 Rest day @ CF+ A] Conditioning AMRAP 22minutes of: -10 Slam ball squat 14/9kg -20 KTE -30 Box Jumps 61/51cm -30 Slam Balls 16/9kg -40 lateral hops over slam ball -Row – 20 Calorie -50 Walking lunges -10 Alternating one Arm KB Push Press 16/12kg -30 Slam balls 14/9kg -10 Slam ball thrusters’ 14/9kg -20 Burpees … Continue reading

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Coastal CrossFit ‘CARNAGE’ – Throw Down – 2014

This years Central Coast Coastal CrossFit ‘CARNAGE’ – Throw Down 2014 will he held on Saturday… Continue reading

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Wednesday 2nd July ‘14

Wednesday 2nd July ‘14       With a continuous running clock perform *0.00 – 15.00 – A] BB Gymnastics Perform 5 x 5 reps of: -Clean @70% 1RM   *15.00 – 30.00 -  B] Conditioning .1) 4 Rounds for time of: -10Burpee Box Overs 61/51cm -8 Clean and Jerks 50/30kg *Notes: clean = power or full   *@30.00 – … Continue reading

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CrossFit Plus FREE week continues

CrossFit Plus Central Coast.
FREE week of training to get your blood flowing hart pumping to get you warm and keep you warm through the cold months of winter… Continue reading

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