May
22
CrossFit Newcastle visitor Lachlan smashing the rower tonight
3 min AMRAP:
Back squats -
Women – 20kg or 35kg or 50kg or 65kg
Men – 40kg or 60kg or 80kg or 100kg
3 min AMRAP:
Row for metres
4 min AMRAP:
20 single skips
1 burpee
20 single skips
2 burpees
20 single skips
3 burpees
etc…
May
21
Coach Tim working with Simon on the landing of his squat snatch
Snatch Practice:
5-4-3-2-1
Snatch pull
Hang squat snatch
Squat snatch
May
20
Today’s leg burnin’ squats and run combo
Strength:
5-5-5 deadlift (working sets)
WOD:
4 rounds -
50 squats to med ball
400m run
May
17
The girls are getting stronger – lots of PRs in Benchmark WOD “Elizabeth” today!
Benchmark WOD “Elizabeth”:
21-15-9
Cleans (45/60kg)
Ring dips
Click here for previous Elizabeth scores
May
16
Welcome to the new crew – Shreya, Leeana, Joel, Matt, Liam, Rachael, Harriet, Cara, Shane, Ashleigh, Phala, Sharlyn & Paul!
Strength:
1 RM bench press
WOD:
21-15-9
Push press (40/60kg)
C2B pull ups
Squat bar hops
May
15
Yep, it’s Long-Socks-Wednesday (today, and every Wednesday)!
WOD:
30-20-10
Wall balls (14/20lb)
Box jumps (20/24″)
KB swings (16/24kg)
Med ball cleans (14/20lb)
Ab mat sit ups
KB SDHP
HR push ups
Jumping lunges
Pull ups
Burpees
30 min cut-offÂ
May
14
Benchmark Cindy – pull ups, push ups, squats – repeat…
Strength:
Back squat (3/5 RM)
Benchmark WOD – “Cindy”:
20 min AMRAP
5 pull ups
10 push ups
15 squats
Click here for previous Cindy scores
May
13
Lots of Clean & Jerk PRs set today – Tash looks pretty happy with hers!
Skills work:
Clean from the blocks practice
Jerk from the racks practice
WOD:
1 RM clean & jerk
May
10
Diana and Karyn partner up for today’s deadlifts/burpees/wall balls WOD
Strength:
3/5 RM deadlift
Partner WOD:
5 rounds of 2 mins each -
5 deadlifts (70/100kg)
10 burpees
AMRAP of wall balls in remaining time
One partner works while one rests, switch every 2 mins
Score = total number of wall ballsÂ
May
09
5:00pm Grace-off!
Benchmark WOD “Grace”:
30 clean & jerk for time (45/60kg)
THE CHALLENGE IS NOW ON!
