Friday, November 25, 2011
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.
Thursday, November 24, 2011
Tuesday, November 22, 2011
"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.
Monday, November 21, 2011
Wednesday, November 16, 2011
Monday, November 14, 2011
Sunday, November 13, 2011
Friday, November 11, 2011
Thursday, November 10, 2011
Wednesday, November 9, 2011
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
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, November 8, 2011
Monday, November 7, 2011
Sunday, November 6, 2011
Friday, November 4, 2011
Made of Steel at CrossFit Newcastle 2011
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, November 3, 2011
Wednesday, November 2, 2011
Tuesday, November 1, 2011
"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)