150316

Announcements

Friday night lights! This Friday we are getting together to hit out the open WOD 16.4

There will be no normal 5:15pm session, instead we will gather at 5:30pm and kick off the first heat at 6:00pm.

Ladies do your hair and gents get ready to get those guns out because we have a videographer and the guys from Reebok Aus coming along to cheer you on. There will also be some new kit up for grabs so come one and come all to Friday night lights this Friday night. Note – you don’t have to be registered to compete just come along and enjoy the pain.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 sets

10 Ring rows

5 Inch worms

10 Step-ups

Weightlifting

Floor Press (3-max)

15mins to find a 3RM for the day, and complete 1x max reps at 80%

Metcon

Metcon (Time)

3 Rounds

Run 400m

12 Burpees

21 Box jump overs 24/20″

Extra Credit

Bent Over Row (10-10-10)

Bar moves from the floor to make contact with the chest for each rep.

Dumbbell Walking Lunge (20-20-20-20)

Step through each lunge, do not let the feet come together during the set.

Inspirational

 

1614065_580312442136506_964193283795515271_oAfter competing in the CrossFit open every year since 2011 I thought this year it was time for a break. A few injuries plus the demands of parenthood really kept me from putting in 100% with my training of recent which I am absolutely fine with. The pressure of trying to perform in the open simply puts my body and mind in a compromised place for 5 weeks, which in turn affects everything and everyone around me. To be honest I have been relishing in the stress free environment and not missing the open at all, that was until I had the pleasure of coaching and judging the last couple of workouts with the CrossAxed crew.

I will be honest, I am normally inspired by high performing athletes like Rich Froning who carry an incredible presence and perform effortlessly under pressure the tasks you and I may only dream of, however I found myself incredibly motivated to get my training back on track and focus my attention after watching the amazing efforts you all have been putting into the open. Seeing the determination & the countless PR’s for example getting Bar Muscle ups for the first time ever then going on to get out a few rounds with 3 reps each round or doing multiple reps of a squat clean at equal to or greater than your 1RM. The energy has been amazing and I want to say a huge thank you for inspiring me once again. With 3 down and 2 to go you are over the hump, 2 workouts left to balance your performance for the year. If you have had some workouts that suited you then push hard, the last 2 might not go your way or if you have struggled with the weight of 16.2 or the Bar MU on 16.3 you might get lucky with some rowing or pure conditioning in the next 2 weeks so never say die because it’s not over until the Castro sings.

If anyone is feeling disappointed or if 16.3 smacked you in the face with a huge reality check its ok we have all been there. The best way to overcome your obstacles for example a Bar Muscle Up is to plan and train to overcome it. If the open has helped to highlight some weaknesses then doing it was a huge success for you, now you have a solid idea of where you might want to focus some attention for 2017. As always if you need some extra help please just ask and we will be happy to get you on track to achieve your goals.

Stay strong for the final 2 for 2016 and keep doing what you are doing because you never know who you might be motivating. A huge thanks to Chris from Duck Professional Photography and The WOD Life for some amazing photos, you can see them all at the WOD Life facebook page.

11935104_580312622136488_3994060026503523079_o

140316

Announcements

Friday night lights! This Friday we are getting together to hit out the open WOD 16.4

There will be no normal 5:15pm session, instead we will gather at 5:30pm and kick off the first heat at 6:00pm.

Ladies do your hair and gents get ready to get those guns out because we have a videographer and the guys from Reebok Aus coming along to cheer you on. There will also be some new kit up for grabs so come one and come all to Friday night lights this Friday night. Note – you don’t have to be registered to compete just come along and enjoy the pain.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Straight arm banded pull-down

10 Barbell deadlifts

10 Medicine ball front squats

30 Skips

Weightlifting

Weighted Pull-ups (5)

Take 5 sets to build to a 5RM weighted pull-up. Warm-up with the following: 7-7-5-5, 5RM attempt. Scale to 5×5 strict pull-ups, add assistance as required.

Metcon

Metcon (Time)

3 Rounds for time

15 Deadlifts 100/70kg

30 Wall balls 9/6kg

60 Double unders
Select a deadlift weight that you can do as an unbroken set.

Extra Credit

Snatch (1-1-1-1-1-1-1-1)

Pick a weight that will allow you to complete all eight reps without any misses

Back Squat (10-10)

Metcon (Time)

50 Ring rows for time.
Elevate your feet on a box if you can.

()

130316

CrossFit CrossAxed – CrossFit

120316

CrossFit CrossAxed – CrossFit

Metcon

Warm-up (No Measure)

3 Rounds

Run 100m

10 Dislocates

5 Ring rows – Pull Ups

30 Second Deadbug

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Warm-up

110316

Announcements

16.3 Will be conducted at the 7 & 8am sessions this Saturday. Classes are as per normal for everyone even if you are not registered to compete. At 2pm we will be doing “Cullen” the memorial workout for Justin Cullen on what would of been his 25th Birthday (everyone is welcome, even if you didn’t know Justin come and be a part of his legacy and see the community he loved so much in full force).

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Single-arm kettlebell press each side

10 Barbell deadlifts

5 Push-ups

Barbell

Push Press (1)

15 mins to build to a 1RM push press, then 1x max reps at 80%

Metcon

Metcon (Time)

5 Rounds

10 Power cleans 60/40kg

10 Burpees

10032016

Announcements

16.3 Will be conducted at the 7 & 8am sessions this Saturday. Classes are as per normal for everyone even if you are not registered to compete. At 2pm we will be doing “Cullen” the memorial workout for Justin Cullen on what would of been his 25th Birthday (everyone is welcome, even if you didn’t know Justin come and be a part of his legacy and see the community he loved so much in full force).

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-then-

Run 200m

3 Rounds

10m Spiderman lunge

10 Barbell shoulder press

10 Hollow rocks

Metcon

Metcon (Time)

3 Rounds for time

Run 800m

20 Pistols (alternating legs)

15 Handstand push-ups

090316

Announcements

16.3 Will be conducted at the 7 & 8am sessions this Saturday. Classes are as per normal for everyone even if you are not registered to compete. At 2pm we will be doing “Cullen” the memorial workout for Justin Cullen on what would of been his 25th Birthday (everyone is welcome, even if you didn’t know Justin come and be a part of his legacy and see the community he loved so much in full force).

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Jog 100m

60s Deadbug

5 Barbell front squats

5 Barbell shoulder press

3 Barbell thrusters

Barbell

Barbell Complex (1-1-1-1-1)

Each set is 1 Thruster + 2 Front squats. Between each set complete max unbroken ring dips

Ring Dips (5x max reps between sets)

Metcon

Metcon (AMRAP – Reps)

8 Rounds

:20 Double unders

:10 Rest

:20 Kettlebell swings 24/16kg

:10 Rest

Extra Credit

Deadlift (3-3-3-3-3-3-3-3-3-3)

EMOM 10 mins: 3 Deadlifts at 5RM weight (or thereabouts)

Metcon (Time)

50 Strict handstand push-ups for time
Scale to abmat, kipping, or standing dumbbell shoulder press.

080316

Announcements

16.3 Will be conducted at the 7 & 8am sessions this Saturday. Classes are as per normal for everyone even if you are not registered to compete. At 2pm we will be doing “Cullen” the memorial workout for Justin Cullen on what would of been his 25th Birthday (everyone is welcome, even if you didn’t know Justin come and be a part of his legacy and see the community he loved so much in full force).

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 200m

20 Hip extensions

Burgener warm-up for power snatch

Barbell

Power Snatch (3)

Take 15mins to build to a heavy (not max) power snatch, or work on movement.

Metcon

Metcon (Calories)

In pairs,

9-15-21

Power snatch 50/35kg

Partner rows for cals

(each partner completes 9 power snatches, then 15, then 21)
Score is calories rowed

Extra Credit

Barbell Complex (1)

1 Power clean + 1 Hang squat clean (below the knee) + 1 Jerk

Metcon (AMRAP – Reps)

7min AMRAP

3 Thrusters 40/30kg

3 Chest to bar pull-ups

6 Thrusters

6 Chest to bar pull-ups

9 Thrusters

9 Chest to bar pull-ups…

Continue adding three reps per round until the clock runs out.

070316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap push-ups

10 Ring rows

30s Deadbug

Metcon

Floor Press Lynne (5 Rounds for reps)

5 Rounds for reps

Max bodyweight floor press

Max pull-ups

Extra Credit

Hang Snatch (3)

Take 15mins to build to a 3RM Hang squat snatch

Metcon (Time)

100 Dumbbell snatches for time 32.5/25kg
Alternate hands every rep. Scale if necessary, as this has potential to mess you up.

Metcon