Strength-
Deadlift
3 – 3 – 3 – 3 – 3
Followed by-
15 Min AMRAP:
200m Run
30 Kettlebell Swings (24kg/32kg)
20 Box Jump-Overs (20″/24″)
Post results to the comments
Strength-
Five sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 mins
Followed by-
For time:
35/50 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (15kg/22.5kg)
Post results to the comments
Strength-
Every 2 mins, for 16 mins (8 sets) of:
Power Snatch x 1.1.1
(rest 4-5 seconds between singles)
Followed by-
In Pairs for Max Reps – 6 Rounds Total:
25 Cal Row
Max Ball Slams
Whilst one partner rows 20 calories the other does as many ball slams as possible – then swap. Total of 6 rounds so each partner rows 3 times.
Post results to the comments
**CrossFit Kids @4:15pm**
Strength-
Every 2 mins, for 16 mins (8 sets) of:
Bench Press x 1 rep @ 20X0
Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+
Followed by-
5 Rounds for time:
10 Overhead Squats (30kg/42.5kg)
35 Double Unders
Post results into the comments
**Junior Teens @4:15pm**
For time:
1200m Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800m Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400m Run
10 Burpees to Target
10 Bar Muscle-Ups
Post results in to the comments
CrossFit Senior Teens @ 4.15pm
Every 2 mins, for 16 mins (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)
Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86
then:
12 Min AMRAP:
6 Power Cleans (42.5kg/60kg)
12 Alternating Reverse Lunges (42.5kg/60kg)
12 Toes to Bar
Post results to comments.
Time for another baking idea!!!
Overnight oats are a busy persons dream… Prepare the day before and have the most amazing breakfast waiting for you as you start another busy week… Enjoy this healthy peanut and jelly variation from “The Food Medic” Dr Hazel Wallace.
Peanut Butter and Jelly Overnight Oats
Ingredients
45g oats
1 tbsp chia seed
1 tbsp honey/maple syrup
150ml milk (plant or dairy)
100g of yogurt
1 tbsp peanut butter (the runnier the better!)
2 tbsp of chia jam or a handful of raspberries warmed on a pan with a splash of water
Fresh raspberries, to finish
Instructions
Combine the oats, chia seeds, honey or maple syrup, milk, and yogurt in a bowl. Cover and Leave overnight in the fridge (or at least 2-3 hours).
When ready to eat, spoon half of the oat mixture into the jar, top with chia jam, and then add the peanut butter (using a teaspoon smear it around the side to eat a really cool layer), then add the next layer of oats. Top with extra fresh raspberries to finish.
In teams of two, alternate movements to complete 30 Min AMRAP:
20/15 Calories of Assault Bike/Row
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike/Row
Post results to comments.
Alternate between the following for 4 Sets:
1) 1 Min Rowing
2) Deadlift x 6 reps (no more than 80% of 1RM)
Followed by-
“Crossfit Games Open Workout 19.1”Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Balls (6kg/9kg)
19 Calorie Row
Post results to comments.
Alternate between the following for 4 sets:
1) 5 Overhead Squats (light)
2) 5 Barbell Hip Thrusts
Followed by-
AMRAP 10 mins of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (15kg/22.5kg)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge
Post results to comments.
**Kids CrossFit @ 4:15pm**
Every 2 mins, for 20 mins (10 sets) of:
Split Jerk x 2 reps
Build in small increments over this time to a heavy set of 2. Don’t go so heavy that you fail a set.
Followed by-
Three rounds for time:
21 Kettlebell (or Dumbbell) Push Press (12kg/16kg)
15 Toes to Bar
9 Deadlifts (70kg/100kg)
Post results to comments.
**Junior Teens CrossFit @ 4:15pm**
*Please note the Tuesday 9am class has been cancelled this week*
Every 8 mins, for 32 mins (4 sets) of:
500m Row
3 Snatches @ 70-75% of 1-RM Snatch
200m Run
3 Snatches @ 70-75% of 1-RM Snatch
Post results to comments.
CrossFit Senior Teens Class Back On for Term 4 @ 4.15pm
IMPORTANT:
Monday - 9am & CFFL Class Cancelled
Tuesday - 9am Class Cancelled
Back Squat
3 - 3 - 3 - 3 - 3
then:
3 Rounds for Time:
50 Double Unders
25 Wall Balls (6kg/10kg)
12 Power Cleans (42.5kg/60kg)
Post results to comments.
Need a yummy idea to recover after a hard week of workout?!?
Well… here is an idea for pancakes from Michelle Bridges…
Make them and enjoy…
Hazelnut, Blueberry and Buckwheat pancakes
Ingredients -
1/4 Cups Buckwheat (40g) processed into flour
1 Teaspoons Baking Powder (5g)
1/4 Cups Hazelnut Meal (30g)
1/4 Cups Low Fat Milk (60g)
2 Tablespoons Reduced Fat Ricotta (40g)
1 Cage Free Eggs (59g)
1 Teaspoons Vanilla Bean Paste (5g)
100g Fresh Blueberries
1g Olive Oil Spray
2 Teaspoons Maple Syrup (10g)
Method-
1. Sift buckwheat flour and baking powder into a bowl and stir in hazelnut meal. Make a well in the centre. Whisk together milk, ricotta, egg and vanilla. Add to dry ingredients and gently whisk until just combined. Fold in two-thirds of the blueberries.
2. Spray a large non-stick frying pan with oil and heat over medium heat. Working in batches, drop 2 heaped tablespoonfuls of batter per pancake into pan, allowing room for spreading. Cook for 2-3 minutes or until edges start to change colour, then flip and cook other side. Spray pan again and cook remaining batter.
3. Stack three pancakes onto each plate, drizzle with maple syrup and scatter over remaining blueberries to serve.
Enjoy-
In teams of two, complete AMRAP 30 mins of:
400m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.
Post results to comments
Take 25-30 mins to build to today’s 1-RM Deadlift
Followed by…
8 Min AMRAP:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (15kg/25kg – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (15kg/25kg – Right)
Post results to comments
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
then:
For time:
50 Cal Row
40 Toes to Bar
30 Power Cleans (35kg/52.5kg)
20 Front Squats (35kg/52.5kg)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)
Post results to comments
Rest 2-3 mins
Followed by-
For time:
50 Cal Row
40 Toes to Bar
30 Power Cleans (35kg/52.5kg)
20 Front Squats (35kg/52.5kg)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)
30 Min AMRAP:
400m Run
30 Russian Kettlebell Swings (24kg/32kg)
15/20 Calories of Assault Bike (or Rowing)
10 Burpee Box Jump-Overs (20″/24″)
Post results to comments
Strength-
Every 90 seconds, for 15 mins (10 sets) of:
Bench Press x 3 reps @ 20X0
Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.
Followed by-
Five rounds for time of:
30 Double-Unders
15 Push Presses (30kg/42.5kg)
15 Push-Ups
Enjoy the Labour Day Public Holiday with friends & family - The Box is Closed today - we return to our usual sessions as normal on Tuesday!
