Author Archives: Corey

Friday 14th August 15’

Friday 14th August 15’ A] BB Gymnastics Every 90second, 9minutes (6rounds) perform: -2 Clean @85% of 1RM *MAX reps on your 6th set. B] RAW Strength Every 90seconds, 6minutes (4rounds) perform: -4 Back Squats, heaviest possible. C] Conditioning 3rounds for time of: 50 Double Unders -25 TTB -10 Clean and Jerks *Base – 60/30kg L2 – 61/43kg – 14 on … Continue reading

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Thursday 13th August 15’ Rest Day @ PLUS

Thursday 13th August 15’ Rest Day @ PLUS A] Warm up Perform 2 x 27.8’ Pike to Hollow Inch Worms (Across checker plate mate and back) DEMO B] Conditioning E3MOM, 30minutes (10rounds) perform: Row 250 -12 burpees *Every rounds is all out effort! C] Extra credit .1) Perform 4 x 20second holds of: -Seated Pike hamstring Stretch .2) 3minutes Paleo … Continue reading

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Wednesday 12th August 15’

Wednesday 12th August 15’ A] RAW Strength Perform 3sets of: -10 Back Squat, you chose the load. – Strict 11minutes allowed – B] Speed Strength E2MOM, 10minutes (5rounds) perform: -3 Thruster @80% of 1RM *After 5th thruster on your 5th set, MAX ME Power Jerks + ME Split Jerk. **Don’t start your 5th set until there is a minute remaining … Continue reading

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Tuesday 11th August 15’

Tuesday 11th August 15’ A] BB Gymnastics Every 90seconds, 10.30 (7rounds) perform: -1 Power Snatch + 1 Hang Snatch + 1 Snatch (Full), heavy but perfect. If you miss, back off 5kg and build again. Happy BIRTHDAY Paul. B Enjoy… – CrossFit Plus – B] Conditioning 21-15-9reps for time of: -Snatch (Full), 43/30kg -C2B Pull-Ups – 11minutes on the clock … Continue reading

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Monday 10th August 15’

Monday 10th August 15’ A] RAW Strength Every 90seconds, 7.30 (5rounds) perform: -3 Deadlift @80% of 1RM *MAX reps on your 5th set. B] RAW Strength Every 90seconds, 6minutes perform: -3 Front Squats, heaviest possible. C] Conditioning 21c- 15 – 9reps for time of: -Hang Power Cleans Run 400m *Base – Opt .1) 35/25kg -Opt. 2) 40/30kg L2 – 61/43kg … Continue reading

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Sunday 9th August 15’ REST

Sunday 9th August 15’ REST Spend time with your friends and family.   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 … Continue reading

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Saturday 8th August 15’ CrossFit Plus Saturday sessions

Saturday 8th August 15’ CrossFit Plus Saturday sessions A] BB Conditioning 5 – 4 – 3 – 2 – 1reps for time of: -Front Squat -Push Jerk *Opt .1) 40/25kg .2) 50/30kg .3) 60/40kg LIVE MOBILITY  B] Conditioning In teams of 3, for time of: Row 7,000m *Athletes change every 250m

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Friday 7th August 15’

Friday 7th August 15’ A] RAW Strength EMOM, 5minute  perform: -3 Strict press @80% of 1RM *MAX reps on your 5th set. .2) E2MOM, 10minutes (5rounds) -10-8-6-4-2 Dead Lifts, Building. E.g. 0.00 – 10 DL, minute 2 – 8 DL, minute 4 – 6 DL and so on. C] Conditioning For time of: 1,000m run -25 Power Cleans -25 Box Jump Overs … Continue reading

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Thursday 6th August 15’ Rest Day @ PLUS

Thursday 6th August 15’ Rest Day @ PLUS Conditioning For time of: 400m Slam ball* run -40 Burpees 300m Slam ball run -30 Burpees 200m Slam ball run -20 Burpees 100m Slam ball run -10 Burpees *You choose the weight of the SB.   Happy BIRTHDAY Ross. M and Kylie. H Enjoy… – CrossFit plus –    

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Wednesday 5th August 15’

Wednesday 5th August 15’ A] RAW Strength E2MOM, 10minutes (5rounds) perform: -3 Back Squat @80% of 1RM *MAX reps on your 5th set. B] RAW Strength Every 90seconds, 6minutes (4rounds) perform: -5 Bench Press – across, you chose the weight Happy BIRTHDAY Katie. S Enjoy… – CrossFit Plus – C] Conditioning EMOM, 20minutes perform: Minutes 1: – Row 15/12 Calories … Continue reading

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