Timetable changes for next week

IMPORTANT. Please note.

Hi Guys, Please be aware of the following timetable changes for next week.

There will be no training on Monday 28th November.

The usual Tuesday (29th November) and Thursday (1st December) sessions usually held at Rushcutters Bay will be held at Dudley Page Park, Dover Heights

These changes will only be valid for next week while Richard is away.

Cheers,
RT

Friday 25th November 2011

WOD
'Karen'
150 wall ball shots for time (10 foot target, 20 pound ball)



100 kettlebell swings for time (24kg)
Every time kettlebell is put down run 100m and do 1o hand release push ups.

Thursday 24th November 2011

WOD
Weighted pull ups 3-3-3-3-3
Weighted push ups 5-5-5-5-5

3 rounds for total reps:
90 seconds toes to bar (Or toes through rings)
90 seconds burpees

Tuesday 22nd November 2011

WOD
'Nancy'
5 rounds for time
Run 400m
15 overhead squats (40kg)

Finisher
5 rounds, for total reps each round:
1 minute box jumps (Choose height)
1 minute rest

Monday 21st November 2011

WOD

Chest to bar pull up practice.

Press 3-3-3-3-3
Push press 5-5-5-5-5

Saturday 19th November 2011

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

Thursday 17th November 2011

WOD
7 rounds for time:
6 burpees
9 kettlebell swings (32kg)
12 Wall Ball (20lb)

Friday 18th November 2011

WOD
AMRAP 10 minutes
15 Power snatch (35kg. Or scale with dumbbells)
30 Double unders (Or 90 single skips)

Wednesday 16th November 2011

WOD
Snatch technique

Thruster 3-3-3-3-3
(Bar must be taken from the ground for each set)

Tuesday 15th November 2011

WOD
AMRAP 20 minutes:
15 dumbbell hang power clean & jerk (select your weight)
20 second L-sit
200m hill run (100m up, 100m down)

Monday 14th November 2011

WOD
Weighted ring dips 5-5-5-5-5-5-5

FINISHER
For time
200 double unders (or 500 singles)
Run 400m

Saturday 12th November 2011

WOD
For time:
35 pull ups
50 sumo deadlift high pull (24kg/16kg kettlebell)
35 Thrusters (40kg/20kg)
50 abmat sit ups
35m overhead lunge walk (20kg/10kg)
Run 300m to finish

Friday 11th November 2011

WOD
A.
AMRAP 10 minutes
15 deadlifts (60kg)
10 bar facing burpees

B.
AMRAP 10 minutes
15 wall ball (20lb)
10 toes to bar

Thursday 10th November 2011

WOD
A. Overhead squat 5-5-5-5-5 (Or Focus on technique)

B. Overhead squat. 50 reps for time. (Scale load accordingly)

C. Tabata push ups (Your score is the minimum number of reps)

Wednesday 9th November 2011

WOD
5 rounds of the following:
In 2 minutes reach as high as you can in the following Dumbell Complex. (2 reps, 4 reps, 6 reps, 8 reps etc)
- Hang power snatch
- Push press
- Hang power clean

EG:
2 hang power snatch, 2 push press, 2 hang power clean
4 hang power snatch, 4 push press, 4 hang power clean
6 hang power snatch, 6 push press, 6 hang power clean
Continue as high as you can in the 2 minute period



3 minutes active rest between rounds. In this rest period complete 20 burpees.

Tuesday 8th November 2011

WOD
7 rounds for time:
7 ring dips
12 box jumps (20 inch)
18 kettlebell swings (24kg)

Monday 7th November 2011

WOD
'Nicole'
AMRAP 20 minutes
Run 400m
Max rep pull ups

Saturday 5th November 2011

WOD
For time:
50 dumbbell hang squat cleans (Scale load accordingly)
Run 'cafe to cafe' hill
50 dumbbell hang squat cleans

Friday 4th November 2011

Made of Steel 2011 from Kim Pedersen on Vimeo.

Made of Steel at CrossFit Newcastle 2011

WOD
4 x 1 minute intervals of double battling rope (ALL OUT!)

Active recovery of 200m run and Toes to Bar/Knees to elbows of static L-Hang.


**PLEASE NOTE: As of next week there will be no 7:30am class on Tuesday and Thursdays**

Thursday 3rd November 2011

WOD
5 rounds for time:
35 double Unders
12 dummbell strict press (choose load)
100m farmers walk (carrying your dumbbells)


**PLEASE NOTE: As of next week there will be no 7:30am class on Tuesday and Thursdays**

Wednesday 2nd November 2011

WOD
For time:
50 pull ups
50 kettlebell swings (24kg)
50 jack-kife sit ups
50m lunge walk
Run 800m
30 jump squats
30 ring push ups

Tuesday 1st November 2011

WOD
"Lite - Fight Gone Bad"
5 rounds for total reps each round. 1 round comprises of:

• 1 minute wall ball (20lb)
• 1 minute sumo deadlift high pull (24kg Kettlebell)
• 1 minute dumbbell push press (2 x 15kg)

1 minute rest between rounds.


(Compare to)