-BOX CLOSED-

Due to the Rebook CF Regions

*Sorry for any inconvenience crew

- CrossFit Plus -

DAY #2 DONE.

-2013 Reebok CrossFit Regionals- 

Click here to view the embedded video.

Friday Night at the movies.

DAY #1 DONE.

-2013 Reebok CrossFit Regionals- 

some ridiculous time see on “Jacque”

and some frigan heave weight held above the head for 3 reps on the OHS.

Regionals, DAY #1 of competition.

3 events, 1 day.

Good luck to all individual athletes and TEAM competitors.

Notice: There will only be 1 class today, 9:30am.

Due to the Rebook CF Regions

*Sorry for any inconvenience crew

- CrossFit Plus -

A] Speed Strength

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

-Push press

63-70-77-85-93-100-101%

-15 minutes allowed-

B] Raw strength

Perform 5-3-1 reps of:

-Bench/floor press

*Notes: Heaviest possible. Hip remain in contact with bench/floor.

-10 minutes allowed-

Click here to view the embedded video.

C] Conditioning

AMRAP, 10 minutes of:

-10 pull ups

-15 Hang power KB Snatch 32/24kg

-20 HR Push up.

D] After Party

Perform 3 x 8 – 12 reps of:

-Supine ring rows 

Rest Day @ CF+

Notice: Tonight’s 6 & 7pm classes will both be OPEN BOX.

Due to the Rebook CF Regions

Please check out the full CF+ schedulefor the slight alteration to the time table

due to the Reebok CF regional 24^th – 26^th June 

*Sorry for any inconvenience crew

- CrossFit Plus -

A] Conditioning

20 minute cap;

1k buy in

Then in the time remaining AMRAP:

-10 broad jumps

-15 KBS 16/12kg

-20 HR Push ups

B] POWER

MAX watts

-5 pulls rower

Click here to view the embedded video.

C] After Party

-MIDLINE-

Perform:

-100 Weighted twists

-30 Weighted OH Sit ups

Notes: Please check out CF+ schedule for the slight alterations

to the time table due to the

Reebok CF regional 24^th – 26^th June

A] Raw Strength

.1) Perform 3-3-3-1-1-1 reps of:

-Front squat

63-70-77-85-93-100-101%

.2) 1&1/4

Perform 3 x 2 reps of:

-1 & ¼ front squats, 70%

*Rest exactly 90 seconds.

Click here to view the embedded video.

B] Conditioning

5 rounds for time of:

-3 Burpees

-12 sit ups, Abmat.

-3 Burpees

Sprint 200m

Notes: Please check out CF+ schedule for the slight vernation

to the time table due to the

Reebok CF regional 24^th – 26^th June 

A] BB Gymnastics

EMOTM, 8 minutes perform

Odd minute:

-1 Power clean + 1 Hand clean + 1 Power clean, 65%

Even minutes:

-16 double unders

*Notes: ideally each sequence should be completed with out letting go of the bar.

B] Conditioning

3 rounds for time of:

-10/7 Handstand push ups

-15 TTB

-50 Signal arm KB Hi-Pulls 25/16kg

-16 minute cap-

Notes: KB Hi-Pulls begin with the KB touching the ground

and end with the hands at chin with elbow above the hands, high and out side.

25 each arm.

Click here to view the embedded video.

C] After Party

-SKILL-

ME, 2 minutes of:

-Double under

Followed immediately by

ME 800M Run

Queens Birthday – public holiday.

Just like ANZAC day this year we will be running a session at 10am.

All members’ welcome, come and take party in a WOD with your coaches and the rest of the CF+ Community.

Possible Post WOD community coffee and a dip at shelly beach cafe

- CrossFit Plus, Community Fun. -

Notes: Please check out CF+ schedule for the slight vernation to the time table due to the

Reebok CF regional 24^th – 26^th June 

A] BB Gymnastics

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

-Snatch

63-70-77-85-93-100/101%

B] Conditioning

3 rounds for time of:

-5 muscle ups

20 KBS 32/24KG

-5 Power snatches 60/40kg

-15 minute cap-

Click here to view the embedded video.

Huge Congratulations to Tania

who run her BEST 1/2 marathon yesterday.

-AWESOME-

C] After Party

-MIDLINE-

Perform 30 reps of:

-KB Step ups

Notes: 51cm Box, 2 x 32/24 KB each hand.

Must stand tall on the box.

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 yourself faster and more powerful.

It’s too much to mobilize everything, all the time, everyday. Start somewhere.

The Mobility Wod should take you four to 10 minutes to complete.

Do it everyday. Remember the areas that feel like a Shaman’s Blow”.

kstar

CrossFit Plus Saturday raw grunt sessions

A] BB Gymnastic

12 min to establish a 1rm of:

-Snatch

Click here to view the embedded video.

B] Conditioning

“Gracabel”

Alternating reps for time of:

-30 clean & jerk 62.5/45kg

-30 Snatch 62.5/45kg

*Notes: Reps must alternate starting with 1 clean & jerk, followed by 1 snatch.

Until all 60 reps are completed. Ether a power of a full squat for both movements is permitted.