Author Archives: Corey

CrossFit Plus Easter and ANZAC Day Schedule.

The Public Holidays at CrossFit Plus on the Central Coast will run as follows… Continue reading

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Reebok CrossFit OPEN recap 2014 – CrossFit Plus

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Reebok CF OPEN 2014 Central Coast leader board. See how you stack up against the rest of the Central Coast CrossFiters.
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Tuesday 8th April ‘14

Tuesday 8th April ‘14  A] BB Gymnastics 15 minutes to establish a 1rm of: -Snatch *Notes: Perform a signal maximal effort for the lift above. After warm-ups, 3 attempts are allowed. Build up gradually in weight and use your Time wisely. B] RAW Strength 10 minutes to establish a 1rm of: -Back squat *Notes: Perform a signal maximal effort for … Continue reading

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Monday 7th April ‘14

Monday 7th April ‘14  - TESTING WEEK – A] CrossFit Rugby Total -Thruster -OHS -Deadlift *Notes: Perform a signal maximal effort for the lifts listed above. After warm-ups, 3 attempts are allowed. Total must be done in the specified order. Combine all 4 lifts to create CF Rugby Total 
-10mins each exercises. Build up gradually in weight and use your … Continue reading

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Sunday 6th April ‘14 -REST-

 Sunday 6th April ‘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 make yourself faster … Continue reading

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Saturday 5th April ‘14

Saturday 5th April ‘14 CrossFit Plus Saturday sessions   Notice: Remember TEAM, Box will be closed from 0800 this morning after the 0700 CrossFit class due to the Olympic Lifting Development course. Conditioning EMOM for 30min perform: -1 snatch 60/40kg -2 OHS -3 box jumps 61/51cm -4 KBS 24/16kg -5 Air squats

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Friday 4th April ‘14 Friday night at the movies

Friday 4th April ‘14 Friday night at the movies   Notice: TEAM, Box will be closed from 0800 tomorrow morning after the 0700 CrossFit class due to the Olympic Lifting Development course.   – CrossFit Plus strength and conditioning class 0700 – see you all then “I never see what has been done; I only see what remains to be done”. … Continue reading

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Friday 4th April ‘14

Friday 4th April ‘14 Notice: TEAM, Box will be closed from 0800 tomorrow morning after the 0700 CrossFit class due to the Olympic Lifting Development course.     A] BB Gymnastics Perform 6 x 3reps of: -Split jerk (3sec pause in the split) – heaviest possible. B] Conditioning 4 rounds for time of: -8 S2OH 40/30kg -20 burpee -8 HSPU -40 … Continue reading

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Thursday 3rd April ‘14 Rest day @CF+

Thursday 3rd April ‘14 Rest day @CF+ A] Conditioning 3 rounds each for time of: Run 800m -Rest 2minutes   Happy BIRTHDAY Geoff Fletch  ENJOY… – CrossFit Plus – B] After Party Perform 21-15-9 reps for time of: -Sit-up Abmat 28m bear crawl shuttle (out 14m then back peddle 14m)

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Wednesday 2nd April ‘14

Wednesday 2nd April ‘14 A] BB Gymnastics Every 25sec for 20 rounds perform: -1 Clean segment deadlift @ 65% 1rm Flow the bellow link and watch.  https://www.catalystathletics.com/exercises/exercise.php?exerciseID=324 B] Conditioning For time of: -100KBS 24/16kg *every time you drop the KB run 200m C] After Party 300m – band sprint *Notes: to be performed as a shuttle. 50m out, 50m back … Continue reading

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