Author Archives: Corey

Tuesday 13th January 15’

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

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Monday 12th January 15’

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

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Sunday 10th January 2015 REST

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

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Saturday 10th January 2015 CrossFit Plus super Saturday

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

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Friday 9th January 2015 Friday night at the movies

Friday 9th January 2015 Friday night at the movies   0700 tomorrow morning TEAM Snatch + Clean & Jerk

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Friday 9th January 2015

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

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Thursday 8th January 2015 Rest DAY @CF+

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

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Wednesday 7th January 2015

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.

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Tuesday 6th January 2015

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.

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Monday 5th January 2015

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

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