Saturday171216

Strength
Power Clean
5 X 2 Up to 80%
1 X 1 @ 90%
1 X 1 @ 95%
1 X 1 @ 100%
2 X 1 @ Attempts above 100%

Team Workout
Complete the following for time:
400m Run
8 Power Cleans 95/65#
16 Syncro Burpees
32 Double Unders
400m Run
8 Power Cleans 115/75#
8 Front Squats 115/75#
16 Syncro Burpees
32 Double Unders
400m Run
8 Power Cleans 135/95#
8 Front Squats 135/95#
8 Shoulder to Overhead 135/95
16 Syncro Burpees
32 Double Unders
400m Run
8 Power Cleans 155/105#
8 Front Squats 155/105#
8 Shoulder to overhead 155/105#
8 Thrusters 155/105#
16 Syncro Burpees
32 Double Unders
400m Run
*Must complete the runs and Burpees together

Friday161216

Workout
4 Tabata rounds (20 sec on 10 sec off) at each station
Rest 1 minute between rounds
Split Jump
Clapping Push Up
Single Arm KB Snatch
Burpee Box Jump over
*alternate arms each round on KB snatch

Party Pump
4 Rounds of:
15 BB curls
10 Ab rollout with BB
15 Skull Crusher with BB
Max time L Hang hold/knee tuck
10 ATYW on rings

Thursday151216

Skill Work
Empty Barbell
Every :30 for 5:00
-Pwr Snatch
-OHS
-Hang Sq Snatch
Then
5×2 of “8 second snatch”
Work up every set, try to get to at least 70% of 1RM Snatch

Fitness Workout
4 Rounds of:
10 Power Snatch 115/65#
500m Row/Sled Pull*
Rest 2 min between rounds
*Alternate Rounds with Sled pull @ 50% BW (200m) and Rowing.

Then:
3 X 10 Overhead Squats @ 0-45#

Performance Workout
3 Rounds of:
5 Squat Snatch 70% Max
600m Row
Rest 2 min between rounds
Rest 5 min including last 2 min break

2 Rounds of:
10 OHS 50% Max
200m Sled Drag @ Bodyweight

Wednesday141216

Gymnastics Skill Work
Warm-up then 12 minutes of the following Skill Work (Pick 1 Option):
Option 1. Intermediate Skill Work
A. 20 sec Hollow
B. 10 Superman
C. 8 Bar taps
D. 30 flutter kicks
E. 20 sec ea. side plank

Option 2. Advanced Skill Work
A. 20 sec hollow hold
B. 20 sec handstand hold
C. 3 Ice cream makers
D. MU +Ring Dip + 5 second ring support hold + 5 second bottom of dip hold
E. 50 DU’s

Fitness Workout
5 rounds for time of:
20 Box step ups
20 Wall balls

Performance Workout
Complete the following for time:
50-40-30-20-10
Toes to bar
Wall balls

Cash Out options
A. 30 BURPEE muscle-ups for time
B. 30 Burpee pull-ups for time
C. 30 Burpees for time

Tuesday131216

Strength Work
1.a. 3 × 5 Strict Pull-up
1.b. 3 × 5 Ring Dip
2.a. 3 × 8 Bent over Row
2.b. 3 × 5 HSPU/modify/db push press
3. Work up to 70% 1RM Deadlift

Fitness Workout
5 rounds for time of:
21 Sit Ups
15 Calorie row
9 Deadlifts 50% 1RM

Performance Workout
“Diane”
21-15-9
Deadlift 225/155#
Handstand Push ups

December Newsletter

Merinda Gets married, Christmas is here, Friday night lights and more.

Merinda and Bryan tie the knot

The entire Nepean CrossFit community would like to congratulate Merinda and Bryan on their marriage. Merinda and Bryan were married in the Hunter Valley on Saturday November 13th. We wish them a lifetime of love and happiness.

Friday Night lights final.

Friday 16th December will be our final Friday night lights. Come along and join in on all of the fun. If you haven’t been to a Friday night lights night yet this is a perfect time. All  movements and workouts scaled for all abilities.  

Nepean CrossFit Christmas Party

Come along and join in on the celebrations at this years Nepean CrossFit Christmas party. To be held on Friday 23rd December at the Outback Steak house in Penrith. Commencing at 5pm. Cost is $40 per person. Kids under 10 FREE! See Dan or Steve at the gym to reserve your place. 

Kids and Teens Holiday Fitness

Monday 9th, Wednesday 11th,
Monday 16th & Wednesday 18th
Kids 8:00am to 9:00am
Teens 9:00am to 10:30am
Kids – $25/class or $95 for 4 classes
Teen – $40/class or $140 for 4 classes
Click here to sign your kids up to the holiday program

Nepean CrossFit represent

Congratulations to our members competing in the Mens Health survival of the fittest.
Well done to our members:
Kylie, Nat, Sean, Jo, Adan, Ducky, Ash, Corey, Mel and Rach.

Christmas Schedule

Nepean CrossFit will have a revised timetable during the holiday period. Please see below.
Please note there will be no Barbell Club session during this time. All Classes are CrossFit Classes.
Friday 23rd – 6am, 7am, 9:30am
Saturday 24th – 8:00am
Sunday 25th – Closed
Monday 26th – 8am
Tuesday 27th – 8am
Wednesday 28th – 8am, 5:30pm
Thursday 29th – 8am, 5:30pm
Friday 30th – 8am, 5:30pm
Saturday 31st – 8:00am
Sunday 1st – Closed
Monday 2nd – As normal.
If you have any stories, photos or content you would like to see in our newsletter, please forward them to coach Dan – daniel@nepeancrossfit.com.au

Monday121216

 

Strength Work
8-6-4-2-1-1-1
Back or Front squat. Last day of this strength cycle, add weight each set until you hit your 1RM

Fitness Workout
15 minute AMRAP:
10 Burpees
15 KB Goblet Squats 24/16kg
20 KB Lunges 24/16kg
25 KB Swings 24/16kg

Performance Workout
6 minute EMOM: use 2 X KB
6 KB Clean and Jerk
6 KB Front rack lunge

Rest 3 minutes

6 minute EMOM: use 2 X KB
6 KB Thruster
6 Burpees

Saturday101216

Pre Work
Every 90 seconds 6 rounds:
1: 20-40m Sled drag sprint
2: 10 Slam ball to shoulder
3: 3 Thrusters
*Build up in weight for each if possible

Fitness Workout
Complete the following for time:
60 Anchored Weighted Sit Ups
10 Wall walks
20 OH Lunge 95/65#
60 Pull Up
80/70 Cal Row
60 Box Jump 24/20”

Performance Workout
Complete the following for time:
60 GHD sit ups/A. Weighted Sit Ups
20m HS Walk
20 OH Lunge 155/115#
60 C2B Pull Up
80/70 Cal Row
60 Box Jump 24/20”

Friday091216

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Pre Work
Spend 10-12 min working on your “goat”.
Strength, Conditioning Intervals, Skills, Mobility/Flexibility, Core, Party Pump

Fitness, Performance Workout
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
**you can work alone or split all work with a partner, rest while they work**

Post Work
Cool down row, conversational pace with partner. Roll & Stretch.

 

Thursday081216

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News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Pre Work
5 min EMOM:
8 Second clean + Front Squat + Hang Clean + Front Squat + Jerk
** Partner up if needed, try and bump up a bit each set, use it as a great technique work and warm up**

Fitness, Performance Workout
4 Rounds of:
5 Clusters (squat clean thruster) 135/95#
:30sec Bar Hop Burpees
1 min Max Row
2 min rest
Score= Weight X Max distance row

Post Work
Cool down row/jog/walk.
Couch Stretch, Pigeon Stretch, Crossover Symmetry.

Wednesday071216

dsp-ninjawars2016-1885

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Pre Work
3 Rounds of:
8 SL BB Romanian Deadlifts (each)
8 Partner Glute Ham Raise
8 Cossack Squat (each)
Accumulate 3 min Weighted Plank (NO elbows)(15#-45#)

Fitness, Performance Workout
Complete the following for time:
Buy In: 500m Row
5 Deadlifts 205/155#
15 Medball Side Toss (each side)
4 Deadlifts
15 Supermans or GHD Hip Ext
3 Deadlifts
15 Medball Side Toss (each side)
2 Deadlifts
15 Wall Balls (14/20#)
1 Deadlift
15 Wall Balls
2 Deadlifts
15 Medball Side Toss (each side)
3 Deadlifts
15 Supermans or GHD Hip Ext
4 Deadlifts
15 Medball Side Toss (each side)
5 Deadlifts

Post Work
Stretch and Roll