Category Archives: Article
WOD – Saturday 020612
Strength: Chin ups 5 sets of 5 reps then 2 sets of max rep kipping pull ups rest 90s between efforts Skill: 12 mins to work on your kipping pull ups FacebookTwitterDiggIt
(1 votes, average: 5.00 out of 5)
Loading ...WOD – Friday 010612
Met Con: ‘Filthy Fifty’ 50 Box jumps(24/20) 50 Jump pull ups 50 KB swings (16kg/12kg) 50 Walking lunges 50 Knees to elbows 50 Push press (20kg/15kg) 50 Back extensions 50 Wall balls (9kg/6kg) 50 Burpees 50 Double unders Post time … Continue reading
(2 votes, average: 5.00 out of 5) Loading ...Posted in Blog Tagged back extensions, burpees, coast, crossfit, Double unders, filthy fifty, jump pull ups, Kettlebell, knees to elbows, lunges, Push press, sunshine, walking, wall ball Leave a comment
WOD – Thursday 310512
Core: Tabata 1 legged planks Strength: Back squat Warm up 4 sets of 3 reps Work sets 3 x 3 @ 85% 1RM/1 set of max reps @ 80% 1RM Post max rep set to comments This is how to … Continue reading
(3 votes, average: 4.67 out of 5) Loading ...Posted in Blog Tagged 1RM, baack squat, Fitness, front plank, max reps, sunshine coast, tabata Leave a comment
WOD – Wednesday 300512
Core: 12 Side lying clams 5/leg Side plank with leg raise Skill: Sumo deadlift 3 x 6 High pull 2 x 6 Work up to Rxd weight in met con below. Met Con: 15 Sumo Deadlift High Pull (50kg/35kg) 400m … Continue reading
(1 votes, average: 5.00 out of 5) Loading ...Posted in Blog Tagged cross, fit, high pull, overhaul, personal training, running, side plank, Sumo deadlift 1 Comment
WOD – Tuesday 290512
Core: Bird dogs 5s holds x 16 10 Glut bridges 2 rounds Strength: Turkish Get Up Work up to a 1 rep max with perfect form Met Con: On the minute for 7 minutes perform 5 burpees then in the … Continue reading
(1 votes, average: 5.00 out of 5) Loading ...WOD – Monday 280512
Core: Side plank 45s X-band walks 10/leg 3 rounds Met Con: Ring dips or Ring push ups 21/18/15/12/9/6/3 Perform 40m of broad jumps in between each dip/push up set Post time to comments Ring dips can either build your shoulders … Continue reading
(1 votes, average: 5.00 out of 5) Loading ...Posted in Blog Tagged broad jumps, crossfit overhaul, personal training, Ring dips, side plank, sunshine coast Leave a comment
WOD – Saturday 250512
Core: Hollow body hold for max time 2 efforts with 30s rest in between Met Con: 5 rounds for time… 15 Thrusters (choose weight that you can just do 15 unbroken with) 10 Toes to bar 30 Double unders or … Continue reading
(2 votes, average: 5.00 out of 5) Loading ...Posted in Blog Tagged body overhaul, Double unders, hollow body holds, personal training, thruster, toes to bar 1 Comment
WOD – Friday 250512
Core: 10 Hollow body toes to sky raises 10 GHD hip extensions 3 rounds Strength: Push jerk 5 sets of 2 reps (build to a weight that you can hold solid technique with) Thruster 5 sets of 2 reps (build … Continue reading
(2 votes, average: 5.00 out of 5) Loading ...Posted in Blog Tagged core, GHD, hollow body, press, push jerk, Push press, strength, sunshine coast personal training, thruster 1 Comment
WOD – Thursday 240512
Core: 15 Hollow body rocks 2 rounds Met Con: For time… 20 deadlifts @ 60% of 1RM 30 ring rows 30 ab mat sit ups 30 hand release push ups 30 vertical jumps 20 deadlifts @ 60% 1RM Post time … Continue reading
(4 votes, average: 4.50 out of 5) Loading ...Posted in Blog Tagged ab mat sit up, crossfit vertical jumps, deadlifts, Fitness, hand release, hollow body rocks, met con, push up, Ring rows, sunshine coast 3 Comments
WOD – Wednesday 230512
Skills: 12 minutes to work kipping pull up technique 12 minutes to work hand stand push up technique Met Con: Climb the ladder… 2 Pull ups (banded or kipping) 2 HSPU 4 Pull ups 4 HSPU Keep going as high … Continue reading
(2 votes, average: 5.00 out of 5) Loading ...
