Posts by: Coach
Muscle-up practice for 15mins Then For Time 6 Backsquats (as heavy as possible) 5 Rope Climbs 5 Back squats 4 Rope Climbs 4 Back squats 3 Rope Climbs 3 Back squats 2 Rope Climbs 2 Back squats 1 Rope Climb 1 Back squat Note: Please bring socks or some other shin protection in to the [...]
SKILL/STRENGTH Pullovers Front lever progression CONDITIONING Death by pushup/side plank: 20 seconds of pushups 20 seconds of left plank 20 seconds of pushups 20 seconds of right plank Repeat until knees hit the ground. Score is max pushups. FINISHER Accumulate 2 minutes of both: German hang Back bridge
Turkish Get Ups – work up to a 3RM Each arm Push Jerk 5×1 (@95 % of 1RM) Then 2 attempts at 60m Prowler for time (@Push Jerk weight) Post 3RM,Push jerk weight & fastest time to scoreboard CFSK_NL_FEB_2012-2
30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings (24kg/16kg) 60 Sit-ups 1km Run Post time and scaling to scoreboard. Dealing with injury/illness
Snatch 3×5 (@85% of 1rm) Snatch Pull 5,5,5 AMRAP in 12 Minutes Of: 12 Box Jump (24”) 6 Overhead Squats (40kg/30kg) 6 Lateral burpees over bar Post weights & rounds to scoreboard.
Teens 10 Minutes to find 1rm Box jump Then 7 Rounds for time 10 Box jumps 10 Kettle bell swings Primary & Pre School 10 Minutes to find 1rm Box jump Then 4-5 Rounds for time 10 Box jumps 10 Kettle bell swings
3,3,3 Then 5 Rounds for time Of 5 Weighted pull up (75% 3rm) 30 Double under Post 3RM, Time and Scaling to scoreboard. Crane pull ups-70+ stories high!! – CFSK’s very own Craig.J shot and cut this great video recently for the ABC -
21-15-9 Stone to Shoulder Double Kb swing, Russian 24/32 3×10 Partial Back Squats at 50% of 1rm Double 32′s for 60 reps….
Complete the following for total time 2 km row (200m at a time) Rest 5 Minutes 150 kettle bell swings (32kg/24kg) (15 reps at a time) Rest 5 Minutes 200m Plate push (20kg/15kg) (20m at a time) Post total time and scaling to scoreboard. Families Forced to Fight the Flab CrossFit Games Australia Scouting Report
30 Muscle ups Finisher 3 Minute AMRAP Superman (2 second pause at top) 3 Minute AMRAP Hollow rocks or Hollow rock hold *No rest between AMRAP’s Post time and scaling to scoreboard. Mobility wod:Better Muscle Upping
1,1,1 AMRAP in 12 minutes 3 Hang cleans (75% 1rm clean) 5 Toe to bar 7 Box jumps (24”/20”) Post 1RM & rounds to scoreboard. CrossFit Kids Trainer Course: The Three Pillars
SKILL/STRENGTH On parallettes find max holds for: L-sit Frog Handstand CONDITIONING 3 rounds for time: 5 x Chest-to-bar / Toe-to-bar combo 10m Spider walk 15 x Push plank 20m Bear crawl
21-15-9 Handstand push-ups 2x Rope climbs after each round Rest 2 Minutes 9-15-21 Dumbbell thrusters (20kg/15kg) 2x Rope climbs after each round Post time to comments. -Valentines Day at CFSK-
10 Deadlift (125kg/85kg) 50 Double-under Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (90kg).?Post time to comments. Finisher 3x Max weighted plank (20kg/15kg) – Rest as needed between efforts. Post time to comments.
1,1,1 Compare to 26/09/11 Then AMRAP in 8 minutes 800m Run Max rounds of 8 Overhead squats (50kg/35kg) 8 Burpees *No racks Post 1RM & rounds to comments.
AMRAP in 6mins 3 Bar Muscle Up 200m sprint Rest 3mins AMRAP in 6mins 15 GHD situps 200m Sprint Rest 3 mins AMRAP in 6mins 10 pistols 75 Double Unders Post total rounds to comments.
Teens AMRAP in 5 Minutes Max distance broad jump *Every 30 seconds complete 4 Burpees Finisher #1-1x attempt at max plank hold #2-In pairs 20 Wall climbs *1 at a time Primary & Pre School AMRAP in 5 Minutes Max distance broad jump *Every 30 seconds complete 2 Burpees Finisher #1-1x attempt at max plank [...]
Perform 1 rep of Squat Push Press DeadLift In that order until you have moved 10,000kg/7,000kg Score is the number of reps it takes to get there….
1,1,1,1,1 Then For time 10-9-8-7-6-5-4-3-2-1 Pull up 1-2-3-4-5-6-7-8-9-10 Push Jerk (60kg/40kg) Post 1RM & time to comments. Is honey a safe(r) sweetener?
AMRAP in 7mins 1km Run *Max Cleans (70kg/50kg) *Full squat Rest 5mins 21 15 9 Box Jump (30″/24″) Knees to Elbows Post total reps and time to comments. 201kg “Shankle complex” 25 Tell-tale signs you lift big
SKILL/STRENGTH Skin the cat Max height box jump from seat CONDITIONING 2 rounds for total reps/distance 1 minute bounding box jump 15 seconds rest 2 minutes handstand walk 30 seconds rest 3 minutes 10x T-pushup, 10x Lawnmower 60 seconds rest
Tabata Sandbag power clean and press Tabata Situp Tabata Tyre flip and Jump through Tabata Air squat *Add the lowest reps completed in any of the 8 intervals from each movement together to get total score. Post score to comments. You can register for the Open now! What are the Crossfit games?
Deadlift 1,1,1 Then “Jules” 20 Minute AMRAP 2 Muscle ups 7 Hand Stand Push Up 20 Hand Release Push ups 12 Kettle Bell snatch each arm (24kg/16kg) *On the 12th minute perform 25 Burpees Post 1RM and rounds to comments. -Happy birthday Jules, lots of love from everyone at CFSK-
1,1,1 Compare to 23/07/11 Then 3 Rounds for time of 10 Overhead Squats (40kg/30kg) 50 Double Unders Post 1RM and time to comments.
Five rounds for time of: Bear crawl 30m Standing broad-jump 30m * Do three Burpees after every five broad-jumps. If you’ve got a twenty-pound vest or body armor, wear it. Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armour). Compare to 22/11/10 [...]
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