Author Archives: Corey

Friday 20th February ‘15

Friday 20th February ‘15   *Notice: CrossFit Plus Super Saturday out door session tomorrow, Saturday 21st. 0700 Terrigal Haven, meet over by the Skillion. *No swimming during workout, just general training gear needed. *Monday & Tuesday 1300 class has been cancelled until further notice. – CrossFit Plus – HAVE YOU REGISTERED  CrossFit Plus and the 2015 Reebok CrossFit OPEN. A] RAW … Continue reading

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Thursday 19th February ‘15 REST DAY @ PLUS

Thursday 19th February ‘15 REST DAY @ PLUS   *Notice: CrossFit Plus Super Saturday out door session this Saturday 21st. 0700 Terrigal Haven, meet over by the Skillion. *No swimming during workout, just general training gear needed. – CrossFit Plus – A] Warm up Without stopping: Row 700m hard, 300m easy Row 400m hard, 100m easy Row 700m hard, 300m easy … Continue reading

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Wednesday 18th February ‘15

Wednesday 18th February ‘15 *Notice: CrossFit Plus Super Saturday out door session Saturday 21st. 0700 Terrigal Haven, meet over by the Skillion. *No swimming during workout, just general training gear needed. – CrossFit Plus –   A] RAW Strength EMOM 20minutes perform: -2 Back Squats @65% .2) Perform 4 x 3 – 5reps of: -Strict C2B Pull ups *Rest exactly 90 … Continue reading

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Tuesday 17th February ‘15

Tuesday 17th February ‘15 *Notice: CrossFit Plus Super Saturday out door session Saturday 21st. 0700 Terrigal Haven, meet over by the Skillion. *No swimming during workout, just general training gear needed. – CrossFit Plus –   A] BB Gymnastics EMOM 5minutes decreasing reps of: -Clean and Jerk (any style) 61/43kg *Reps decrease each minute by 2. E.g: first minutes = 10 … Continue reading

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Monday 16th February ‘15

Monday 16th February ‘15 *Notice: CrossFit Plus Super Saturday out door session Saturday 21st. 0700 Terrigal Haven, meet over by the Skillion. *No swimming during workout, just general training gear needed. – CrossFit Plus –   A] BB Gymnastics EMOM 5minutes decreasing reps of: -Snatch 61/43kg *Reps decrease each minute by 2. E.g:first minutes = 10 UB reps, second minute … Continue reading

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Sunday 15th February ‘15 REST

Sunday 15th February ‘15 REST     *Notices:  *For the first time, scaled versions of the week’s Open workout will be available so athletes can choose the programming that best matches their abilities.  Registration for the 2015 Reebok CrossFit Games Open is now live! What’s New in 2015 | CrossFit Games CrossFit Plus and the 2015 Reebok CrossFit OPEN   Work … Continue reading

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Saturday 14th February ‘15

Saturday 14th February ‘15   A] BB Gymnastics 15min to establish a MAX for the day of: -Clusters             B] Conditioning Reebok CF OPEN event 14.5 Perform 21-18-15-12-9-6-3reps for time of: -Thurster 43/30kg -Bar Facing Burpees *30minutes on the clock

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CrossFit Plus Athlete the Month – January 2015. Toni Melino

CrossFit Plus                                                                                                                       … Continue reading

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Friday 13th February ‘15

Friday 13th February ‘15   A] BB Gymnastics EMOM 6minutes perform: -3 Position Snatch (floor, below knee, power position) 60% B] RAW Strength Perform 10 – 7 – 4 – 1+ reps of: -Dead Lift @70-75-80-85/92.5% 1rm *Notes: perform a set of 10rep 70%, set of 7reps 75% and so on finishing with 1+ME UB reps 85/92.5% Congratulations Lisa Orson … Continue reading

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Thursday 12th February ‘15 Rest DAY @ Plus

Thursday 12th February ‘15 Rest DAY @ Plus   Partner WOD 3 rounds for time of: -30 OHS 20/15kg -30 Push Press 20/15kg -30 Thrusters 20/15kg -30 Pull-ups Run 300m *Only 1 person working at a time. **Once the workout begins the bar cannot touch the ground until all 3 rounds are complete or a penalty occurs. Penalty =30 burpees … Continue reading

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