BOX Closed

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Chose your own adventure, follow the link below.

NO excuses

BOX Closed

Day #1

Reebok CrossFit Regional 2012

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Happy Birthday 

Kupudiju, Enjoy 

- CrossFit Plus -

Chose your own adventure, follow the link below.

NO excuses

*NO 6pm or 7pm session today crew due to the regionals, sorry for any inconvenience

-CrossFit Plus –

A] Skill

Every min on the min for 8min:

-2 muscle ups

*Sub 6 ring dips/ 6 Pull-ups

B] Metcon

For time:

Run 1.6k

*Catch, the run starts with 60 walking lunges, finish with 30 burpees.

C] After Party

-Midline-

Perform 20 reps of:

-Skin the cat

*On the bar

Competitors

- Skill, Rest and Mobility -

Follow the Link to view the changes to the CrossFit Plus schedule over the CF regionals weekend

A] Raw Strength

Perform 5-5-5-3-3-3 reps of:

-Snatch grip dead lift

55-63-70-77-85-93% of 1RM

or 60 – 70% of your dead lift 1rm

B Metcon

6 rounds for time of:

-5 Snatch grip deadlift 50/37.5kg

-7 Power snatch 50/37.5kg

-9 OHS 50/37.5kg

Run 200m

-20 minute cap-

C] After Party

AMRAP 4min:

-Turkish get up 16/12kg

Competitors

A] RAW strength

-Sane as class

B] Metcon

-Sane as class

C] After Party

-Same as class but @ 24/16kg/

+

-Mobility

Follow the Link to view the changes to the CrossFit Plus schedule over the CF regionals weekend 

A] Metcon

AMRAP 2min of:

-5 box jumps

-10 squats

*Rest 2 min then

AMRAP 4min of:

-5 box jumps

-10 squats

-15 wall balls

*Rest 2min then

AMRAP 6min of:

-5 box jumps

-10 squats

-15 wall balls

-20 Sit ups

*Rest 2min then

AMRAP 8min of:

-5 box jumps

-10 squats

-15 wall balls

-20 Sit ups

-25 T2B

C] After Party

-TABATA-

20sec work to 10sec rest for 8 rounds of:

-Hollow rocks

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Happy Birthday 

Megan, Enjoy…

- CrossFit Plus -

Competitors

Skill, Rest and Mobility 

It is nearing the end of the financial year so it is a great excuse to have a special offer for current CrossFit Plus Members.

From now until the end of the financial year (30^th June),

CrossFit Plus is allowing you to bring a friend in for one week of free training, to any of the scheduled CrossFit classes. 

If you bring your friend and after the week of training he/she decides to also become a CrossFit Plus Member and they sign up for a direct debit membership, you will also receive a week free of training for yourself!

What are you waiting for?!

Get your friends and show them what they are missing out on.

- CrossFit Plus -

Follow the Link to view the changes to the CrossFit Plus schedule over the CF regionals weekend 

A] Speed Strength

Perform 5-5-5-3-3-3 reps of:

-Clean n Jerk   

55-63-70-77-85-93% of 1RM

B] Metcon

AMRAP 15min of:

-6 Cleans 50/35kg

-9 S2OH 50/35kg

-12 Bar facing burpees

*S2OH

= Shoulder to over head

C] After Party

GHD complex

-20 reps

-GHD Sit ups

-Back hop ext

-Reveries hyper

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Competitors

A] Speed strength

-Sane as class

B] Metcon

AMRAP 15min of:

-6 clean grip dead lifts 60/40

-9 hang power cleans 60/40

-12 push jerks 60/40

C] After Party

-Sane as class, but 30 reps

-GHD Sit ups

-Back hop ext

- reveries hyper

+ 

-Glut ham raises 

- Rest -

Happy Mothers day

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HAPPY BIRTHDAY

Frank

 Enjoy…

- CrossFit Plus -

- CF+ Saturday Raw Grunt Sessions -

In teams of 2 for time of:

-100 G2OH 40/30KG (Ground to over head)

-200 squats

-300 double unders

*One person working at any one time, 1 bar and 2 bells per team.

**Start and finish WOD with a 400m buddy carry holding a 24/16kg

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Competitors    

A] Snatch Complex


On the Minute every minute for 12 Minutes

-Power Snatch  

-Hang Power Snatch

-Snatch (full squat)

-Overhead Squat

B] 20 minute muscle ups work shop 

-Girls

C] Prep 

Run through of 

WOD #6 

and

WOD #4 MOD

C] After Party

skill work/Team discussion

(strategies/plan)

 - CrossFit Plus -

 ?

A] Raw Strength

Perform 3-3-3-1-1-1 reps of:

-Split Jerk

63-70-77-85-93-100/101% of 1RM

B] Metcon

“DT“

5 rounds for time of:


-12 Deadlift 70/50kg

-9 Hang power clean 70/50kg 


-6 Push jerk 70/50kg

 -12 minute cap-

*Every rep counts.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on

Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

HAPPY BIRTHDAY

Nick

- CrossFit Plus -

C] After Party

-Midline-

for time of:

-400m OH BB run 20/15kg

*Don’t drop the bar

Competitors

A] Raw Strength

-Same as class

B] Metcon

-Same as class

*Don’t be afraid to scale up!  

C] After Party

-Skill-

a] MAX hold of:

-Chin over bar

b] For time of:

-200m buddy carry while carry 45/30kg DB