Author Archives: Corey

Wednesday 3rd December 2014

Wednesday 3rd December 2014 A] BB Gymnastics Perform 5 x 3reps of: -Clean @80% 1RM   .2 EMOM 6minutes perform: -1 Power Clean + 1 Hang Clean (full) +2 Power Jerk @70% of Cln Happy BIRTHDAY Moose Enjoy… – CrossFit Plus – B] Conditioning 6 Rounds for time of: -5 Clean and Jerks (any style) 65/55kg -5 Burpees     … Continue reading

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Tuesday 2nd December 2014

Tuesday 2nd December 2014     A] RAW Strength Perform 6 x 4 reps of: -Front squat @75% 1RM *Super set with 3 box jumps 74/61cm B] Conditioning 4 round for total indervidual movement reps of: -Power Snatches -1minutes. -Double Under – 1minutes. -Push-up – 1minutes. C] After PARTY – Strength – Perform 2 x 6 – 12 reps of: … Continue reading

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CrossFit Plus Saturday summer out door sessions

Central Coasts CrossFit Plus Saturday summer out door sessions… Continue reading

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CrossFit Plus Athlete of the Month – November 2014. Debs Bloffwitch

CrossFit Plus Athlete of the Month – November 2014. Debs Bloffwitch  A mother of two, and like a hand full of others, Debs has been with us from the get go, back before we had a facility, taking part in our weekly outdoor CrossFit running endurance sessions that are still going today, with Debs leading the way. You may not see it Debs, … Continue reading

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Monday 1st December 2014

Monday 1st December 2014 A] BB Gymnastics EMOM 6minutes perform: -1 Power Snatch +1 OHS – heavy but perfect.   B] Speed Strength Perform 6 x 4 reps of: -Push press @75% 1RM   C] Conditioning For Time of: -30 TTB -50 Thrusters 30/22.5kg -70 KB Swings 24/16kg

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Sunday 30th November ‘14 -Rest Day-

Sunday 30th November ‘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 yourself faster … Continue reading

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Saturday 29th November ‘14 CrossFit Plus super Saturday

Saturday 29th November ‘14 CrossFit Plus super Saturday A] BB Gymnastics 15minutes to establish a MAX complex of: -1 Clean +2 Front Squats +1 Jerk B] Conditioning BTS Event #2 In TEAMS of 2 AMRAP 12minutes of: 800m-partner run with 20/14kg slam ball Then in the time remaining ME Row for calories -25 slam balls – pace setter *Score = total calories … Continue reading

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Friday 28th November ‘14 Friday night at the movies

Friday 28th November ‘14 Friday night at the movies BTS Event #2  0700 tomorrow morning TEAM      

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Friday 28th November ‘14

Friday 28th November ‘14 A] RAW Strength Perform 6 x 4 reps of: -Deadlift @75% 1RM B] Conditioning BTS Event #1 In TEAMS of 2 AMRAP 12minutes of: -40 KB Burpee box overs 20/15kg to 61/51cm box -30 Toes through rings -60 KB Hang cleans (full) 20/15kg -30 Toes through rings -80 KB S2OH (full) 20/15kg In time remaining ME muscle … Continue reading

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Thursday 27th November ‘14

Thursday 27th November ‘14 A] Conditioning 20:10 x16rounds of: -Row for calories *Notes 20seconds of work followed by 20seconds of rest. *Rest 5 minutes – Then for time of: -Row, calories achieved in the TABATA Happy BIRTHDAY Heida Enjoy… – CrossFit Plus – B] After Party Midline/Mobility – Coaches lead -

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