mobilise / warm up

Snatch:
- Tekkers
- Or build to 1RM

CrossFit 3D WOD:

10 rounds of;
10 Deadlift, 60kg / 40kg
15 Press Ups

Rest / Skills / Tekkers / Play / Make Up / Strongman / Kettlebell Class

Please follow the link below and follow the instructions, those of you that are participating in CrossFit Velocity’s Games next month. You will need to nominate 2 members of each team to be multi-tasking mofo’s who will both compete and help judge. This is a fantastic opportunity for those of you interested in coaching and wishing to distinguish between good movement and bad.

CLICK.

Warm Up / Mobilize

3 rounds:

Max Pullups

Rest 1min

3 Rep Max Power Clean

Rest 3mins

CrossFit 3D Main WoD:

Bottom to Bottom Tabata Squats (Bottom squat position must be held in the rest periods)

Straight after the 10s rest of the last interval, run 400m

Stretch

LOL

mobilise / warm up

MORE BIRTHDAYS! Happy Birthday Mike and Rudy Huish!

Practice gymnastic skill(s) of choice.

CrossFit 3D WOD:

2 rounds for time;
Muscle ups (or progressions), 7 reps
Inverted Burpees, 9 reps
Kettlebell Swings, 11 reps, 32kg / 24kg
Elbows to Knees, 13 reps
Around the building twice (400m)
Neway from ground to overhead with 50kg / 35kg (tenuous i know.), 15 reps
Double Unders, 30 reps
Renegade Rows, 20 reps, 10 each arm
Unilateral (one arm) Dbell Split Snatch, 12 reps on each arm, 24 in total.

mobilise / warm up

Thruster 5-5-5-5-5

“Finisher”
AMRAP in 9 mins;
3 Thrusters, 42.5kg / 30kg
6 Pull Ups

CrossFit USAW

Whilst it’s a bit of a trek over to the States for this competition: http://games2010.crossfit.com/blog/2010/08/register-tomorrow-inaugural-crossfit-usaw-open,745/, we are going to have a go at the same events on Saturday 2nd October at 12:00. There won’t be any weight divisions so to speak, we’ll just kick off as and when, sticking to the schedule of the 2 key lifts (snatch and clean & jerk) followed by the WOD of:

AMRAP 10mins:

6 Squat cleans (55kg/30kg)

12 Pullups

24 Double-Unders

We’ll set time limits to warm up (20mins) and everyone will have 3 attempts to achieve their max weight on each lift. We’ll go for a rising bar style competition. (Lightest lifts first) Followed by a 10 minute break, before hitting the metcon!

Lets have a go at this and see how we compare to those entering the real thing.  Sound like a plan?  Put your name on the whiteboard and/or on the comments section below if you’re interested!

mobilise / warm up

25th September is International “Fight Gone Bad” Day!!!

This will be the last year we are NOT involved with this outstanding worldwide fundraiser so let’s get practicing!

“Fight Gone Bad”

3 rounds of;
1 minute for max reps of Wall Ball
1 minute for max reps of Sumo Deadlift High Pull, 35kg
1 minute for max reps of Box Jump, 20″
1 minute for max reps of Push Press, 35kg
1 minute for max reps of Rower for calories
1 minute Rest