push-up

01 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)


Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


CrossFit

A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

30 Mar 2019 - Our First Gymnastics Strength & Skills Session

WORKOUT OF THE DAY

Competition Class

A) Skill & Technique

00:00 to 10:00: Practice freestanding handstand drills
10:00 to 20:00: EMOM x 10 perform 3 Snatch, touch & go
20:00 to 30:00: Practice handstand walking drills

B) Conditioning

20 minute AMRAP of:
400 m run
Max Strict Muscle-ups (or pull-ups)
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the rings/bar run another 400 m


Gymnastics Strength & Skill

A) Flexibility

10 minutes of flexibility work:
5 Bridge-ups
30 seconds pancake
20 seconds bottom of a dip hang

B) Strength

20 minutes, for quality:
15 Push-up
10 Strict chin-up
5 High box jump (step down & reset)
* Scale up/down as required

C) Midline

10 minutes for quality:
20 Hollow rocks
20 Superman rocks
10 Broad jumps (Stick the landing on each rep)


CrossFit

A) “Strict Nicole”

20 minute AMRAP of:
400 m run
Max Strict pull-ups
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the bar run another 400 m

24 Mar 2019 - WOD

WORKOUT OF THE DAY

At 00:00, complete for time:
2000m Row
* One athlete rows, whilst the other holds two kettlebells in front rack position
* Switch as needed

When the running clock reaches 10:00, complete for time:
800m (together)
120 Kettlebell swings
* One athlete performs swings, whilst the other holds a ring plank
* Switch as needed

When the running clock reaches 20:00, complete for time:
800m Run (together)
120 push-ups
* One athlete performs push-ups, whilst the other holds a handstand hold
* Switch as needed

Specialist Sunday

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout and speed under the bar

B) Snatch
Build to a heavy double for the day, each with 3 second pause at the knee:

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Clean Deadlift: 5 x 3

B) Pull Up Variation: 3 x 6

C) 3 Rounds for Quality

10 Push Ups (deficit if possible)
10 Landmine Rotations (each side)
10 Heavy Russian Kettlebell Swings

21 Mar 2019 - The Leaderboard after 19.4...

Congrats to our top athletes, Tom McDine, Victoria Mee, Felipe Palmeira, and Sarah Maddock, our Spirit of Open 19.4 winner, Eline Folkestadas, and the Top Team for 19.4, Team Los Locos! With one week to go, will anyone take the top overall spot from Team Drama Cleans??

WORKOUT OF THE DAY

A) Gymnastics Tests

Handstand push-ups (or Push-ups): Max unbroken set
Toes to bar (or Hanging knee raise): Max unbroken set

B) Metabolic Assessment

Choose rower or assault bike

* Every minute, increases your pace by 2RPM (bike) or 2 seconds (rower).
* For the first minute begin at an easy/moderate pace
- Bike: 44/40 RPM
- Rower: 1500m PB pace +6-10 seconds

* Continue to increase your work rate every minute until you can no longer hold the assigned rate of work for the entire minute
* Keep track of the following metrics
- When you shift to G2 breathing
- When you shift to G3 breathing
- When you shift to G4 breathing
- When you shift to G5 breathing
- When you finish

11 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Deadlift
Every 30 seconds, for 10 minutes, perform 1 deadlift
* Pick a load you can move with speed

B) Conditioning
6 rounds for time:
10 Strict pull-ups
15 Push-ups
20 Air squats
25 Double unders
* Time cap: 18 minutes
* Aim to stick with nasal breathing
* Inhale on the eccentric and exhale on the concentric

14 Nov 2018 – WOD

WORKOUT OF THE DAY

A) Gymnastics
A1) 4 rounds:
30 second handstand hold, into max rep handstand push-ups
- 1 minute rest -
30 second hollow hold into max rep toes to bar
- 1 minute rest -

A2) 4 rounds:
30 second top of the push-up hold, into max rep push-ups
- 1 minute rest -
30 seconds ring to chest hold (false grip), into max rep false grip ring rows
- 1 minute rest -

B) Conditioning
For time: 100 Burpees

* Time cap: 12 minutes

17 July 2018 – Member Appreciation Week: Day 2

For the second day of our Member Appreciation Week, the coaches will be nominating someone from each class to win a free 30 minute skills PT Session. Keep your eye on Slack to see if you won!


WORKOUT OF THE DAY

"Gunny"
For time:
1 mile run, weighted 50lbs
50 Push-ups
50 AbMat Sit-ups
1 mile run, weighted 50lbs
50 Push-ups
50 AbMat Sit-ups
1 mile run, weighted 50lbs

* Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lbs for the runs.
* If you have a spare back pack bring it along and we can load you up!

29 April 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off

700m Run
In remaining time, perform an AMRAP of "Cindy":
5 Pull-up
10 Push-up
15 Air squats

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Snatch push press: 5 x 3

A2) Snatch + Overhead squat: Build to a heavy 2+2

A3) Snatch deadlift + Snatch pull from above the knee: 5x 3+3

Women's Only Class (11 am – Noon)

Gymnastics

A) 3-5 rounds, for quality:
10 Ring push-ups
5-10 Strict pull/chin-ups
10 Curl-ups, with 2 second pause at the top

B) 3-5 rounds, for quality:
5 Pike press to headstand
5 Box jumps (land and stick) - building in height
10 Straight arm barbell sweeps

C) Handstand and handstand walking practice

13 August 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics Strength / Conditioning
Complete 3 rounds of:
10 Pull-ups, strict
10 Push-ups
10 GHD hip extension
10 Hollow to tuck with 2 second hold in each position
10 Samson lunge with 2 second hold in the bottom

* We will use this piece for the next 4 weeks
*The aim is to perform all sets/reps unbroken. Once this is achieved you can add load
*Move with purpose and aim for perfect movement
*Pull-ups, push-ups and GHD hip extension should be performed with a 'faster up, slower down' tempo
*Time cap is 20 minutes


B) 21-15-9
Single arm dumbbell push press
Toes to bar

Competition Class (9.30 – 11 am)

A) SID Q.3

B) Gymnastics: Muscle-ups

Alternating EMOM x 10
Minute 1: Muscles-ups @ 40% max set
Minute 2: Row @ easy to moderate pace

Engine Work (8.30 – 9.30 am)

A) Conditioning

4 x 3 minutes on : 3 minutes off:

A1) 21 Calorie row
21 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A2) 18 Calorie row
18 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A3) 15 Calorie row
15 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A4) 12 Calorie row
12 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

MOBILITY DRILL OF THE WEEK

03 Mar 2017 – The Baseline & Partner WOD

WORKOUT OF THE DAY

A) The Baseline
For time:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

- Rest 3-5 minutes, then in pairs -

B) The Partner Baseline
18 minute AMRAP:
Partner one completes one round of:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

While partner two must hold:
Front plank
Right side plank
Left side plank

*Partner one can only work when partner two is in a plank position
*Partner two starts with a front plank, when they break they must then hold a right side plank for as long as possible, when they break they must then hold a left side plank. Keep rotating in this order until partner one has completed one round, then switch.

MOBILITY DRILL OF THE WEEK

06 June 2015 - Saturday Swole Session

swole1864.jpg

Today is the last in our bench and cleans cycle, but don't worry, it will not be the last time we visit our most favourite of couplets.

To finish off the cycle we are adding in a Saturday Swole Session, enjoy gang!

WORKOUT OF THE DAY

A) Alternating EMOM x 12

Even: 5 Bench press
Odd: 5 Power cleans
- Aim to add 2.5-5kg from the previous week

B) Swole SuperSet

In 12 minutes, aim to complete 2-4 rounds. Move at a comfortable pace and choose loads that allow you to complete the reps unbroken

15 Deficit push-ups
15 Kettlebell shoulder press
15 Ring rows
15 Kettlebell swings