Author Archives: Corey

Wednesday 17th September ‘14

 Wednesday 17th September ‘14 A] Warm-up Perform 8 rounds for total calories of: Row 30seconds Rest 30seconds   B] RAW Strength Perform 6 x 4 reps of: -Strict press @75% 1RM   C] Conditioning 5 rounds for time of: -14 S2OH 40/30kg -14 TTB

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Tuesday 16th September ‘14

Tuesday 16th September ‘14 A] BB Gymnastics Perform 6sets of: -1 snatch +1 hang snatch +1 OH squat *start @65% and build to max for the day   B] RAW Strength .1)Perform 6 x 4 reps of: -Back squat @75% 1RM   .2) Perform 3x12reps of: -good mornings, moderate load.   C] Conditioning For time of: 200m walking lunges -50 … Continue reading

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Monday 15th September ‘14

Monday 15th September ‘14 A] BB Gymnastics .1) Perform 6 x 4 reps of: -Clean @75% 1RM   .2) EMOM 8minutes perform: -2 power jerks 40/30kg -2 thrusters 40/30kg -3 power cleans 40/30kg   B] Conditioning AMRAP 14minutes of: -2 muscle up -4 HSPU 30 Double under *MU sub= .1 – Bar MU .2 – 6 burpee C2B pull-up .3 … Continue reading

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Sunday 14th September ‘14

Sunday 14th 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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Saturday 13th September ‘14 CrossFit Plus Saturday sessions

Saturday 13th September ‘14 CrossFit Plus Saturday sessions Main site WOD  Perform 10, 2minute rounds of: -5 pull-ups -10 push-ups -15 squats -5 pull-ups -10 push-ups -15 squats Row for calories *Rest 1 minute between rounds. **Score is total calories rowed per round

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Friday 12th September ‘14 Friday night at the movies

Friday 12th September ‘14 Friday night at the movies CrossFit Plus Saturday sessions 0700. Main site WOD

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Friday 12th September ‘14

Friday 12th September ‘14   A] Warm up Every 30seconds for 8minutes perform: Odds = 5 BOX jumps 61/51cm Evens = 5 wall ball 9/6kg   B] RAW Strength Perform 5 x 5 reps of: -Front squat @70% 1rm   C] Conditioning 21-15-9reps for time of: -Thruster 40/30kg -TTB Then – -50 Burpees

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CrossFit Plus Coastal CrossFit “CARNAGE” Throw down 2014 – Thank you.

CrossFit Plus Coastal “CARNAGE” Throw down 2014 is done for another year! We hope to… Continue reading

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Thursday 11th September ‘14 Rest DAY @ CF+

Thursday 11th September ‘14 Rest DAY @ CF+   A] Conditioning For total meters of: 5minutes Row 
-Rest 3minutes
 4 minute Row 
-Rest 2minutes 
3 minute Row
 -Rest 1minute 2minutes Row
 -Rest 30seconds 1minute Row
     B] After Party – Partner midline – For time of: -120 Abmat sit-up *Notes: partner 1 holds the plank position while partner 2 … Continue reading

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CrossFit Plus Athlete the Month – August 2014. Cassandra Hastie

CrossFit Plus Athlete the Month – August 2014. Cassandra Hastie    Is new to the CrossFit Plus family, only starting here with us earlier this year. She always puts in a 100%, just as we saw in this year’s Coastal CrossFit “CARNAGE’. She competed in the Open Females division, taking on all 4 events with a huge smile on her face. For the … Continue reading

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