240116

Announcements

The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

230116

Announcements

The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Warm-up

Run 200m

-then-

3 Rounds

10 Step-ups

10 Sit-ups

10 Push-ups

Metcon

Metcon (Time)

In Teams of three, complete for time:

100cal Row

100 Box Jump Overs, 24/20″

100 Push Press 50/35kg

100 Toes to Bar

100 Push Press

100 Box Jump Overs

100cal Row

Extra Credit

Overhead Squat (1-3-3)

Build to a 1RM Overhead squat, rest 3 mins, then do 2×3 at 85%

Power Clean (3-3-3-3-3)

220116

Announcements

The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Warm-up

3 Rounds

10 Ring Rows

10 Med-ball Squats

10m Bear Crawl

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Extra Credit

Hang Power Snatch (3-3-3-3-3)

Warm-up and then take 5 sets to build to a heavy triple

Metcon (3 Rounds for time)

3 Rounds

Row 500m for time, then:

10 Dumbbell row each arm, as heavy as possible.

Rest as required between each round.

210116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

100m Row

10 PVC Behind the neck press

10 PVC Overhead squats

10 Hollow rocks

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Power Snatch 40/30kg

GHD Sit-ups

200116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3x

10m Spiderman lunge

30s Deadbug

100m Jog

3 Broad Jumps

Weightlifting

Back Squat (3)

Take 15mins to build to a 3RM Back Squat

Back Squat

Rest ~5mins and complete 1x max reps at 80% of your 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

30 Double Unders

15 Kettlebell Swings 32/24kg

Extra Credit

Shoulder Press (5-5-5)

Build to a 5RM, then complete 2×5@90%

Lactic Acid Threshold Test (Calories)

5 Rounds

30s Assault bike or row

2mins rest

190116

CrossFit CrossAxed – CrossFit

Warm-up

3x

10 Scap retractions

10 Ring rows

10 Push-ups

Gymnastics

4×10 Strict Pull-ups (break reps as required, rest at least 2 minutes between efforts)

Metcon

Metcon (Time)

‘Sucking wind’:

30 Burpees

40 Wall balls

400m Run

50 Double unders

500m Row

Extra Credit

Snatch Grip Deadlift (5)

Find a 5RM Snatch grip deadlift

Metcon (No Measure)

5 Rounds

10 Hip extensions with 20kg plate

30m Sled drag (sled + bodyweight)

180116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

5-10 Barbell Front Squats

5-10 Barbell Shoulder Press

100m Jog

Weightlifting

Shoulder Press (3)

Build to a 3RM Shoulder press

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Extra Credit

Split Jerk (1)

Build to a 1RM Split Jerk

Metcon (No Measure)

5 Rounds, not for time

10 Back Squat, 100/70kg

10 Bench Press 80/50kg

170116

CrossFit CrossAxed – CrossFit

Rest Day

160116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

Run 200m

-then-

3 Rounds

5 Pull-ups (or ring rows)

5 Push-ups

5 Deadlifts (add weight each round to warm-up)

Metcon

Metcon (Time)

6 Rounds for time

2 Rope Climbs

4 Deadlifts 140kg

6 Handstand Push-ups

12 Box Jumps 30/24″

Extra Credit

Metcon (Time)

400m Sled Drag (sled + bodyweight)

Metcon (No Measure)

3×20 Hip Extensions (add a plate if you like).

Rest 60s between sets.

150116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

50 Skips (whichever style you like)

Run 200m

10 Scap Retractions

10 Push-ups

10 Scap Retractions

Run 200m

50 Skips

Metcon

Weighted Dip (5-5-5-5-5)

Scale to banded bar dip, or 5x max scaled push-ups.

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Extra Credit

Bench Press (7-7-7)

Back Squat (5)

5RM Pause back squat (3s in the bottom of the squat)