Team, Individual & Ninja Workout
60 Power Clean
60 T2B
60 Front Squat
60 C2B Pull Up
60 Shoulder 2 OH
60 GHD sit Up
For time.
145/100#
*Do this workout in a team of two or as an individual.
Cash Out:
8RM Strict Press
Saturday081016
Friday071016
Fitness, Performance, Pre Work
5 rounds:
3 Hamstrings curls with sliders or band
w/3-5 sec eccentric
3 Broad Jumps
Rest 45-60 sec
Fitness, Performance Strength
Take 15 minutes to establish a 1RM Deadlift
Fitness, Performance Workout
“Helen”
3 Rounds for time of:
400m Run
21 Kettlebells swings 24/16kg
12 Pull Ups
Thursday061016
Happy 4th Birthday Nepean CrossFit!!
Team 4th Birthday Workout
In Teams of 4, two guys and two girls, complete the following in a running clock style format:
00:00
Each team member must find a 4RM Front Squat and 4RM Weighted Pull Up
*Use two squat racks and two bars, one for the guys and one for the girls. You can attempt your weighted pull ups at any time. If you cannot do a weighted pull up, do a max effort UB attempt of unweighted pullups
15:00
Complete as many rounds and reps in 15 minutes of:
25 Calorie row
20 Push Ups
15 Hang Power Cleans 95/65#
Rest
*Must rotate together. Each Team member starts on an exercise and then they all rotate once everyone has finished. Once everyone has completed a full round including a rest, that is one round. Use two bars, one for the girls and one for the guys.
30:00
Max reps Ground to Overhead in 5 minutes 95/65#
*Two bars going at the same time. One guys bar and one girls bar.
*While a girl and guy works on the G2O, the other 2 are working on the sled pulls, then swap.
35:00
Max reps sled drags in 5 minutes of 20m shuttles
*One sled for girls and guys with 50kg stacked on it
40:00
Finish
Wednesday051016
Fitness, Performance Strength
1.
Take 15 minutes to establish a 1RM Snatch
2.
Take 15 minutes to establish a 1RM Clean and Jerk
Fitness, Performance Workout
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Tuesday041016
Fitness, Performance Team Strength
4 Rounds of:
Partner 1: 5 Push Ups + 12 Stationary Lunges
While:
Partner 2: Holds a Plank
Fitness, Performance Team Workout
Complete as many rounds and reps as possible in 30 minutes of:
Teams of 2
800m Run
8 Floor Press 135/95#
16 Medball Cleans
24 Alternating SA Kettlebell Swings 20/12kg
*Run Together
*Alternate Movements
*Use a bench if you feel the floor press is uncomfortable
Saturday011016
Fitness, Performance Strength
Take 15 minutes to establish a 2RM Bench Press
Fitness, Performance Workout
5 Rounds for time:
5 Overhead Squats 95/65#
10 Ring Dips/10 Bench Press
15 Kettlebell Swings 24/16kg
350m Row/18 Cal Air bike
Friday300916
Fitness, Performance Strength
10X2 Clean and Jerk
*First 5 sets rest 1-2 minutes
*Last 5 sets rest 2-3 minutes
Fitness, Performance Workout
For time:
15-12-9
Thrusters 135/95#
Deadlifts 135/95#
30 Double unders after each set
Thursday290916
Fitness, Performance Core
4 rounds of
10 GHD sit ups or weighted sit ups
15 Hip extensions or superman’s
16 Landmine twists (8 each side)
Fitness, Performance Workout
For time:
1600m Run
5 HSPU/ 12 Push ups
800m Run
10 HSPU/ 18 Push ups
400m Run
15 HSPU/ 24 Push ups
200m Run
20 HSPU/ 30 Push ups
Wednesday280916
Fitness, Performance Strength
5 Supersets
6 ea/leg Bulgarian Split Squats DB or KB
12 Glute/ham raises
Rest 2:00
Fitness, Performance Workout
4 Rounds for time:
24 Air squats
12 Box Jumps 24/20”
8 C2B Pull-ups
(sub 12 reg pull-ups)
Tuesday270916
Fitness, Performance Strength
10:00 EMOM
1 Sled Pull + 10 Air squats
Fitness, Performance Workout
Teams of 3
3000m Row
30 Alt. burpee box overs
60 Double KB cleans 24/16kg
*Break reps however except BBO
Monday260916
Fitness, Performance Strength
15 minute EMOM
TnG 1 power snatch + 1 squat snatch
Every 3 minutes, go up weight
Fitness, Performance Workout
3 rounds for time
4 power snatches 135/95#
12 back squats 135/95#
400m run