Friday 04 03 16

Ducky

News: There will be no Oly Class tonight due to the CrossFit Open Workout at 5.30pm-7.30pm. All are welcome to join in.

Fitness, Performance, Ninja Strength
1.
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor
2.
Every minute on the minute for ten minutes:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
*do not exceed these numbers today.

Fitness, Performance, Ninja Workout
As many rounds and reps as possible in 6 minutes of:
2 Alternating 1-arm DB Snatches (1/side), 30/20kg
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 30/20kg
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 30/20kg
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.

Thursday 03 03 16

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Bring a Friend For Free Day is Today!!!

Fitness, Performance Workout
Every 10 minutes, for 40 minutes
(4 sets), complete the following as quickly as possible:
Run 800 Meters
15 Strict Handstand Push-Ups or
L-Seated DB Presses
15 Strict Pull-Ups
15 Strict Ring Dips

Fitness, Performance Strength
Every minute, on the minute, for
6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25m each arm

Wednesday 02 03 16

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Fitness Strength
Every 2 minutes, for 12 minutes
(6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.

Fitness Workout
Every 3 minutes, for 15 minutes
(5 sets) for times:
Row 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar

Performance Strength
Every 2 minutes, for 10 minutes
(5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

Performance Workout
Every 3 minutes, for 15 minutes
(5 sets) for times:
Row 250/200 Meters
8 Front Squats 175/115#
12 Toes to Bar

Tuesday 01 03 16

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Fitness Strength
Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Fitness Workout
Complete as many reps as possible in 6 minutes of:
12 Alternating Single-Arm DB Snatches
24 Jumping Lunges

Performance Strength
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

Performance Workout
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches 155/105#
30 Double-Unders