Strength - Power Snatch, Weighted Dip
Monday 29 Feb - 5 Min AMRAP - 1 DeadLift (75/50), 1 Power Clean, 1 Front Squat, 1 Jerk
Strength - Back Squat and Front Squat, Clean & Jerk Complex
If you still need to complete 16.1 then 7pm is the time
Saturday 27 Feb - Open WOD 16.1 - 20 Min AMRAP - 7.5m OverHead Lunge (43/29), 8 Bar Facing Burpee, 7.5m OverHead Lunge, 8 Chest To Bar PullUp. Scaled Version 16.1 - 7.5m Front Rack Lunge (20/15), 8 Bar Facing Burpee, 7.5m Front Rack Lunge, 8 Jumping PullUp
Heats will start at 8am in the morning. Doors will open at 7:30am. The first people in the door will be put in the first heat. This will take a couple of hours to get everyone through so if you turn up at 9am you can jump in on a later heat (sleep in)!
Friday 26 Feb - 1RM Turkish Get Up
Skills WOD - 2 Rnd - 2 Min - HandStand Hold or HandStand Walk, 2 Min - Strict Toes To Bar, 2 Min - Dumbbell Snatch
Open WOD heats will start at 6:30pm, for those keen to get it done tonight.
Wednesday 24 Feb - Death By Wall Ball (add 2 reps every minute). Death By 20m Shuttle
Back Squat and Front Squat
Sunday 21 Feb - Open Gym 2-4pm
This year we will run the open as we have in previous years.
Mon, Tue and Wed will be regular programming. Thur will be an active recovery day with a good dose of mobility. Friday will be a keep the body moving day with nothing too strenuous.
The Open WOD will be released Friday morning by CFHQ. The times to get that WOD done will be Friday night from 6:30pm. Saturday 8am or 4pm. Sunday Open Gym 2-4pm. There is also the Monday 7pm option - this session is only if you can't make it to any of the others.
Doing the WOD once is highly recommended, however, if you think you are likely to want to repeat I recommend getting it done Friday night, resting Saturday then repeating Sunday. There will be no repeats Monday night.
Friday 19 Feb - 18-12-9-6-3 - OverHead Squat (50/35), Chest To Bar PullUp
Strength - Hang Power Snatch, Hang Snatch
Thursday 18 Feb - 3 Rnd - 5 Power Snatch, 10 Lateral Burpee. 3 Rnd - 5 Power Snatch, 10 Knees To Elbows
Pilates tonight at 7pm. Free for members, $5 for non members
Skills WOD - 2 Rnd - 2 Min - Kipping HandStand PushUp, 2 Min - Turkish GetUp, 1 Min - DoubleUnder/Triple Under
Wednesday 17 Feb - 12 Min AMRAP - 7 MuscleUp, 11 Power Clean (75/50)
Strength - Back Squat and Front Squat
**NT Athletics Event**
When - Saturday 27th February
Where - Marrara Track
Cost - Free
Events and Timings
6:30am - 100m, 6:45am - Shot Put, 7am - Long Jump, 7:15 - 400m, 7:30 - Javelin, 7:45 - 1500m
Info
Registrations on the day, Registration closes 10min before the event. Open to all levels of experience, beginners encouraged.
Tuesday 16 Feb - In 3 Mins - Max Box Jump. In 5 Mins - Establish 1RM Press. 2 Min Rest. In 3 Mins - Max Box StepUp. In 5 Mins - Establish 1RM Push Press. 2 Min Rest. In 3 Mins - Max Pistol Squat. In 5 Mins Establish 1RM Push Jerk. 2 Min Rest. In 3 Mins - Max Triple Unders. In 5 Mins Establish 1RM Split Jerk
In House Pairs Comp. An excellent day with the greatest people!
Sunday 14 Feb - Pairs Comp 10am-12. BBQ 12 -1pm. Open Gym 2-4pm
Thanks to Vanessa at Wicked NRG for the In House Pairs Comp prizes.
If you have never been to Wicked NRG you should check it out, it's much more than a supplement store.
Comp starts at 10am, should go for about 2 hours. BYO drinks for a solid rehydration session at the end!
Friday 12 Feb - 50 WallBall, 2 Min Rest, 40 WallBall, 90sec Rest, 30 WallBall, 1 Min Rest, 20 WallBall, 30sec Rest, 10 WallBall
Strength - Snatch Balance
In house Pairs Comp this Sunday 10am.
BBQ will start around 12 noon if you would just like to come along for that, BYO drinks.
Thursday 11 Feb - In 5 Mins - Run 600m then AMRAP 7 Weighted Lunge Step (15/10), 7 Dumbbell PushPress (15/10). In 5 Mins - AirBike 30cal then AMRAP 7 Hang Power Snatch (20/15), 7 OverHead Squat (20/15). In 5 Mins - Run 600m then AMRAP 7 Weighted Lunge Step, 7 Dumbbell PushPress. In 5 Mins - Row 750m then AMRAP - 7 Hang Power Snatch 7 OverHead Squat. In 5 Mins - Run 600m then AMRAP 7 Weighted Lunge Step, 7 Dumbbell PushPress
3 Min Rest between each 5 Min Effort
Wednesday 10 Feb - 1 Min AirBike then 3 Rnd - 10 HandStand PushUp, 10 Ring Dip, then 1 Min AirBike
Strength - Back Squat and Front Squat
Monday 8 Feb - 3 Rnd - 10 Strict PullUp, 20 Burpee Box Jump, 400m Run
This is Sia.
Sia would love to enter the CrossFit Open, especially now she has her box stepups sorted.
Unfortunately Sia is too young to enter.
You are not too young.
Click here to register and get ready for the best 5 weeks of the CrossFit year.
Strength - Back Squat and Front Squat
Saturday 6 Feb - Team WOD - AirBike 300cal, Row 8k, Run 6k
Former members Gary and Delight getting Adam's WOD done in Alice Springs last Saturday
Friday 5 Feb - 20-15-10-5 - Thruster (40/30), HandStand PushUp. After each set do 6 x Dumbbell Snatch (25/20)
Greg getting some training in (with Rich and Annie) while on holiday in Singapore
Strength - Thruster
Strength - Thruster
Thursday 4 Feb - EMOM - 6 Mins - Odd - 10 Box Jump, Max Burpee. Even - Rest. EMOM - 6 Min - Odd - 10 PullUp, Max Squat. Even - Rest. EMOM - 6 Min - Odd - 10 PushUp, Max V-Sit. Even - Rest
Strength - Back Squat and Front Squat
EMOM = Every Minute, On the Minute
Pilates is ON tonight, 7pm. It's free but $5 for non members.
Pilates is ON tonight, 7pm. It's free but $5 for non members.
Wednesday 3 Feb - 5 Rnd - 1 Legless Rope Climb, 10 Box Step Up
Australia Day Weightlifting Comp. Brona, Gina and Mhairi
Skills WOD - 2 Rnd - 2 Min - Ring/Bar MuscleUp, 2 Min - HandStand Walking, 2 Min - Double/Triple Unders
Tuesday 2 Feb - 12 Min AMRAP - 21 DoubleUnder, 15 Power Clean (75/50), 9 Toes To Bar
Australia Day Weightlifting Comp. Lynton, Simon and Mitchell
Strength - Back Squat and Front Squat
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