Author Archives: Corey
Tuesday 13th January 15’ *Notice: CrossFit Plus super Saturday out session this Saturday 17th, 0700 @ Terrigal Haven. Meet in the park by the Cove Cafe. – CrossFit Plus – A] BB Gymnastics Establish a 1RM for: -Snatch (Power) B] RAW Strength Establish a 1RM for: -Back squat Notes: perform a signal maximal effort for the lifts listed above. … Continue reading
Monday 12th January 15’ A] Speed Strength Perform 5 x 1reps for: -Thurster, work to a establish a 1RM. B] RAW Strength Perform 5 x 1reps for: -Deadlift, work to a establish a 1RM.. -20minutes allowed for Pt. A & B – C] Conditioning “Karine” For time of: -150 wall ball shots 9/6kg
Sunday 10th January 2015 REST CrossFit Plus Schedule in full swing from tomorrow from 0545 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, … Continue reading
Saturday 10th January 2015 CrossFit Plus super Saturday A] BB Gymnastics .1) Perform 5 x 2reps of: -Snath (power/full) *Rest as needed – .2) Perform 4 x 2reps of: -Clean and jerk (power/full) *Rest as needed – B] Conditioning For time of: 50 Double under -10 Clean and Jerks 40 Double under -8 Clean and Jerks 30 Double under -6 … Continue reading
Friday 9th January 2015 Friday night at the movies 0700 tomorrow morning TEAM Snatch + Clean & Jerk
Friday 9th January 2015 A] Raw Strength Perform 5 x 3reps of: -Back squat, starting @ approximately 75% and build to establish a 3RM *Rest 2minutes between sets – B] Conditioning 21-15-9reps for time of: -OHS 40/30kg -burpee box jump overs 61/51cm C] After Party Team relay -Prowler drive
Thursday 8th January 2015 Rest DAY @CF+ A] Warm-up EMOM 8minutes perform: -4 Single KB thrusters 16/12kg -6 burpees over KB Happy BIRTHDAY Debs. B Enjoy… – CrossFit Plus – B] Conditioning Teams of 2 perform AMRAP 20minutes of: -6 med ball cleans w/ slam ball 14/9kg -12 Slam balls 14/9kg -6 wall balls 9/6kg -12 wall ball sit ups … Continue reading
Wednesday 7th January 2015 A] Raw Strength Perform 5x3reps of: -Deadlift start @75% build to a 3RM *Rest 2minutes between sets – B] Conditioning 4 Rounds for distance and Reps 1 Minute Plate Push 20/10kg 1 Minute ME KBS 24/16kg 1 Minute ME Box Jumps 61/51cm *Rest 1minutes – c] After Party -Mobility- Hamstrings, Coaches lead.
Tuesday 6th January 2015 A] BB Gymnastics Perform 5 x 1reps of: -Snatch – work to a max for the day. *Rest as needed B] Conditioning 2 Rounds for time of:: -50 Double-unders -35 Abmat Sit-ups -25 Power Snatches 52.5/34kg C] After Party -MOBILITY- TEAM call.
Monday 5th January 2015 *Reminder: Holiday schedule Limited classes. Until Monday 12th January 2015. A] Power ME 2minutes of: -Broad jumps B] RAW Strength 15minutes to establish a 3RM of -Front squat C] Conditioning For time of: -75 KBS 24/16kg Run 1mile -50 KBS 24/16kg