150416

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

Class
4 Rounds for Quality
10 Sit-up to straddle
30s Pancake split
10 Sit-up to pike
30s Pike stretch hold

These movements serve two purposes: they are a warm-up but are also gymnastics practice. Pointed toes and quality reps!
Run as a group
20 Calf pumps, then
2x10m of the following
Cocky walk
Dorsiflexion walk
Cocky skip
High knee skip
High knee run

Then
4x 30m jog, increasing pace each round

5k Run (Time)
Max Effort 5k Run

Run along Lytton Rd, turn right at Apollo Rd, veer left up Brisbane St and run to the end. Touch the sign and come back.

Scale to 3km run: Follow Brisbane St until Pine St. Touch the sign and come back.

Scale to 2km run: Follow Lytton Rd to Baldwin St, touch the sign and come back.

OR
5k Row (Time)
Max Effort 5k Row

Scale distance as required, or put a 25 or 30min cap on your workout.
OR

300 Calories on Assault Bike (Time)
300cals for time

Scale calories as required, or put a 25 or 30min cap on your workout.
Extra Credit
Overhead Squat (2-2-2)
Bench Press (5-Max)
Build to a 5RM in 12 mins, then drop 20% off and do 1x max reps at 80%.

 

140416

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

Class
Warm-up
3 Rounds
20 Skips
15 Arm rotations
10 Air squats
5 Pull-ups or ring rows
Skin the cat 
15mins Skin the cat progressions/practice
Metcon (Time)
60 Double unders
50 Wall balls
40 Box jumps
30 Kettlebell swings
20 Squat clean thrusters 60/40kg

 

130416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up

Dynamic warm-up
-then-
3 Rounds
5 Deadlifts
5 Muscle cleans
5 Shoulder press
30s Deadbug

Run the first round of the warm-up as a group, then complete remaining rounds at your own pace.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
or
Roaming Diane (Time)
21-15-9
Deadlifts, 102.5/70kg
Handstand Walk in metres

Extra Credit

Shoulder Press (10-10-10-10-10)
Squat Snatch (1)
Take 15mins to find a 1RM squat snatch.

120416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

4 Rounds

20s Bear walk with straight arms and legs

10s Rest

20s Hollow rock

10s Rest

Floor Press (1-Max)

20mins to find 1RM Floor press, and 1x max reps @ 80%

G.I. Jane (Time)

100 Burpee Pull-ups for time
For RXd, use a pull-up bar that is at least 6″ above your reach

Extra Credit

Front Squat (5)

5RM Front squat in 15mins

110416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

 

Class

Warm-up (No Measure)

2 Rounds

5 Shoulder Press

5 Barbell front squats

5 Turkish get-ups each arm (light kettlebell)

5 Strict pull-ups

Metcon (Round + Reps)

 

20min AMRAP
Run 400m
6 Muscle-ups
10 Front squats 50/35kg

Scale muscle-ups to dips + pull-ups

Extra Credit

Metcon (Time)

50 Renegade rows for time
1 rep = push-up, left arm row, right arm row.

Use the heaviest dumbbells you can find.

Hang Power Clean (1)

Build to a 1RM hang power clean in 15mins

090416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

3 Rounds

Run 100m

10 Step-ups

5 Medicine ball front squats

Metcon (Time)

‘Partner Kelly’

5 Rounds

Run 400m as a pair

60 Wall balls 9/6kg

60 Box Jumps 24/20″
Do half the reps each, split in any way you like.

‘Bring a friend’ scaling:

Halve their reps

Scale weight on the wall ball

Scale box jumps to step-ups

Extra Credit

Incline Bench Press (10-10-10-10-10)

Paused Front Squat (3-3-3)

5s count in the bottom of the squat.

080416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

30s Deadbug

5 Inch worms

10 Barbell good mornings

5 Ipsilateral deadbugs (hand and foot on one side move)

5 Inch worms

10 Barbell good mornings

5 Contralateral deadbugs (hand and foot on opposite sides move)

10 Barbell good mornings

Deadlift (5)

Warm-up sets: 7-7-5-5-5, 5RM

15mins to build.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
35/25kg

Extra Credit

Pull-ups (4x Max sets)

Rest 45s between sets

5k Row (Time)

Max Effort 5k Row

070416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

30m Lengths:

2x Jog forwards

Side step (1x each direction)

High knee skip

High knee run

Bound

-then-

Turkish get-up drills

Push Press (3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20 Hip extensions

15 Kettlebell swings

10 Ring rows (feet elevated on box)

060416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

2 Rounds

20 Calf pumps

10 Arm rotations each direction

10 Ring rows

10 Lunges

10 Push-ups with hands elevated on box

Metcon (Time)

Run 1000m

10 Rounds of:

5 Handstand push-ups

10 Pistols

15 Double unders

then

Run 1000m

Class

Clean and Jerk (5)

Build to a 5RM Power clean + push jerk

Metcon (No Measure)

Every minute for 10 minutes:

60m Prowler shuttle (30m each direction). Load sled with 50kg

050416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

3 Rounds

10m Spiderman lunge with elbow drop

10 Hollow rocks

10 Kettlebell deadlifts

Metcon (No Measure)

3 Rounds for quality

20 Back leg swings

20 Leg circles

20 V-ups

60s Handstand hold on wall

Back Squat (10-10-10)

*As an ‘RX+’ option, complete 3×10 Partial lockout back squats: Squat to full depth but stand to a point just before a straight hip and knee- this keeps tension in the legs throughout the whole set and is more difficult. Approach with some degree of caution.

Extra Credit

Shoulder Press (10-10-10-10-10)

Set a bench to 90′ and use dumbbells.

Metcon (5 Rounds for time)

5 Rounds

30cal Assault bike for time

Rest 1:1