Author Archives: Corey

Monday 8th September ‘14 Monday

Monday 8th September ‘14 Monday     A] BB Gymnastics EMOM 6minutes perform: -2 Power snatch + 3 OHS + 2 Snatch grip push press @70% OF 1RM Press   B] RAW Strength Perform 5 x 5 reps of: -Strict press @70% 1RM C] Conditioning 5rounds for time of:
 -5 Wall climbs
 10 TTB -15 Box jumps, 61/51cm          *20minutes … Continue reading

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Sunday 7th September ‘14 – REST -

Sunday 7th September ‘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 … Continue reading

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Friday 5th September ’14 Friday night at the movies

Friday 5th September ’14 Friday night at the movies    CrossFit Plus joined with PSE & Aussie Strength Present… Coastal CrossFit ‘CARNAGE’ – Throw Down – 2014   CrossFit Plus ‘CARNAGE’ 2014 schedule   Event #1 “Dark and Stormy” Opens/Master AMRAP 8minutes of: -20 hang cleans 40/30kg (Full or power) 20 dead lifts 40/30kg -20 hang cleans 40/30kg (Full or … Continue reading

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Friday 5th September ‘14

Friday 5th September ‘14 A] RAW Strength Perform 5 x 5 reps of: -Back squat @70% 1RM   B] Sprint Perform 2-4-6-8-10 reps for time of: -HSPU Sprint 100m   C] Conditioning Perform 10-9-8-7-6-5-4-3-2-1 reps for time of: -Back squat 65/45kg 1 burpee muscle ups *Muscle up subs: -3 burpee pull ups

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Thursday 4th September ‘14

 Thursday 4th September ‘14   A] Conditioning Partner WOD In teams of 2 for time of: -60 wall balls 9/6kg -60 6″ target burpees Row 2000m -40 wall balls 9/6kg -40 6″ target burpees Run 1000m with a 20/14kg slam ball -20 wall balls 9/6kg -20 6″ target burpees Row 2000m *Notes: 1 person working at a time.   Happy BIRTHDAY Simon … Continue reading

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Wednesday 3rd September ‘14

Wednesday 3rd September ‘14 A] BB Gymnastics .1) Perform 5 x 5 reps of: -Clean @70% 1RM   .2) EMOM 8minute perform: -6 KBS 24/16kg -2 Power clean +2 power jerks @65% 1RM     Happy BIRTHDAY Justin. W Enjoy… – CrossFit Plus –   B] Conditioning AMRAP 8minutes of: -20 hang cleans 40/30kg (Full or power) 20 dead lifts … Continue reading

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Tuesday 2nd September ‘14

Tuesday 2nd September ‘14 A] RAW Strength Perform 6 x 6reps of: -Front Squat @65% 1RM   B] Conditioning AMRAP 20minutes of: -15 front squats 50/30kg -15 box jumps 61/51cm -30 Double unders *Rest 1minute –    C] After Party 3 rounds not for time of: -30 second KB goblet squat hold, heaviest possible. -30 second couch stretch (each legs) … Continue reading

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Monday 1st September ‘14

Monday 1st September ‘14 A] Warm-up 3 rounds not for time of: -Handstand hold, 30second -Bar hang, 30second   B] BB Gymnastics EMOM 6minutes perform 1 snatch +1 hang snatch +1 OHS @70%1RM     Happy BIRTHDAY Casey Enjoy… – CrossFit Plus –   C] Speed Strength Perform 6 x 6reps of: -Push Press @65% 1RM   D] Conditioning 3 rounds for … Continue reading

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Sunday 31st August ‘14 – REST -

Sunday 31st August ‘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 30th August ’14 CrossFit Super HERO Saturday.

Saturday 30th August ’14 CrossFit Super HERO Saturday.   Conditioning ‘HAMMER’ 5rounds for time of: -5 power cleans 60/40kg -10 Front squats 60/40kg -5 jerks, power or split. 60/40kg -20 pull-ups *Rest 90seconds 

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