01/07/13- Sumo Deadlift

Posted on Jun 30, 2013

1) In 20 minutes Work to a heavy set of 5 Sumo deadlifts complete atleast 5 heavy sets of 5 working to your weight. 2) Tabata KBS (24/16kg) vs Zercher squats* *AHAP – Plate, Slam ball, Sandbag etc. **Score = Lowest reps completed in any interval for each movement.   EXTRAS: 3x 25 Knee Banded Narrow […]

30/06/13 – 2013 Regionals Individual Event 7

Posted on Jun 29, 2013

1) In 15 minutes Work up to a moderate/challenging weight for 3 Pos clean (high-low-floor) 2) 2013 CrossFit Games Regional Event 7 Four rounds for time of: Rope climb, 2 ascents 30m Sprint 4 Squat clean (102.5/70kg) 30m Sprint NOTE: Clean weight should be approx. 80% of your max. Finisher….Pick either 800m run for time […]

29/06/13 – “Cindy”

Posted on Jun 28, 2013

1) 5×20 Bent over BB rows. After each set complete 20 hollow rocks or 30 second hollow hold. 2) “Cindy” AMRAP In 20 Minutes Of 5 Pull-ups 10 Push-ups 15 Squats Post scores to Beyond the Whiteboard. Still Rings Named Elements.   

28/06/13 – Reverse BB Lunge

Posted on Jun 27, 2013

1) 3x 20 Reverse lunge steps (50% back squat) Rest no more than 2 minutes between sets. 2) 3×4 minute AMRAP’s resting 2 minutes between each. Sprint 60m 6 Kettle bell swings (24/16kg) 6 Box jumps (24/20″) EXTRAS: Tabata Hollow rock hold then Couch stretch 3 minutes each side. Post scores to Beyond the Whiteboard. Dispelling the […]

27/06/13 – Floor Press

Posted on Jun 26, 2013

1) 15 Minutes to Floor press Heavy single then max reps @80% & 70% Rest Approx. 2 minutes between efforts 2) For time Row 1km 30 HSPU Run 1km EXTRAS: Begin session by working to a heavy set of 3 TGU’s each side. Post scores to Beyond the Whiteboard. 

26/06/13 – High Hang Snatch

Posted on Jun 25, 2013

1) In 15 minutes find a max 3 High hang snatch 2) AMRAP in 12 minutes working againts your partner P1 15 Hang power snatch (40/30kg) P2 Max sit-ups Post scores to Beyond the Whiteboard.

25/06/13 – Clean+Front Squat

Posted on Jun 24, 2013

1) Work to a heavy weight for 1 Clean+ 1 Front squat in 15 minutes 2) For time 21-15-9 Deadlifts Front squat Weight= Approx. 100% of todays CL+FS for DL and 60% for front squats…1 Bar PP must change plates…No Racks…There is a 15 minute time cap on this workout. Post scores to Beyond the […]

24/06/13 – Strict Press

Posted on Jun 23, 2013

1) Strict press Heavy set of 3 then max reps @ 80% & 70% Rest Approx. 2 minutes between efforts 2) 8 Rounds 60 seconds on 60 seconds off 5 Pull-ups 5 Push-ups 10 Air squats Max Burpees Score= Total Burpees Post scores to Beyond the Whiteboard. Rep Work Can Be Dangerous.  

23/06/13 – “Michael”

Posted on Jun 22, 2013

1) “Michael” Three Rounds For Time Of Run 800 meters 50 Back Extensions 50 Sit-ups Post scores to Beyond the Whiteboard. Well done to everyone today at the Inaugural Bi-yearly South Eastern Inter Affiliate Cup Grand Carnivale between CFSK & CF Richmond. CF Richmond came out on top today with CFSK not far behind! Thanks to all […]

22/06/13 – 2 Rounds Each For Time

Posted on Jun 21, 2013

1) In 15 minutes work to a heavy weight for 1 Clean pull + 1 Low hang clean 2) 2 Rounds each for time Row 500m 25 Wall balls (9/7kg) 25 Kettle bell swings (24/16kg) Work:Rest Approx. 1:2 Post scores to Beyond the Whiteboard.

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