FOR SALE
"Monkey Bars"
Perfect for chin ups/pull ups, ring dips, muscle ups, knees to elbows and numerous other gymnastic movements. In very good conditiion.
Please call Benji Schwartz on 0409 369 748 with any enquiries or questions.
SCHWARTZ'S CROSSFIT MELBOURNE
Tuesday 10th November
WOD -
6 Rounds
15 x Overhead Squats (increasing weight)
Dead Hang Chin Ups Between Sets
6 Rounds
8 x Back Squats (increasing weight)
Kipping Chin Ups Between Sets
Saturday 7th November
WOD
2 x Run
9 Rounds
9 x Chin Ups
9 x Sumo Deadlift High Pulls
9 x Knees to Elbows
Then
2 x Run.
Below the morning class are looking good working through some swings.
Thursday 5th November
WOD -
5 Rounds
1 x Run
15 x KB Snatches
10 x Chin Ups
5 x Muscle Ups
Jared leading "Asylum for the Insane".
You Yangs Regional Park.
Wednesday 4th November
WOD -
25 Mins Max Rounds
3 x Snatch (115 pounds)
6 x Front Squat (135 pounds)
9 x Overhead Squat (95 pounds)
12 x Chin Ups
The final 8 females and 10 males work through the final 'chipper' workout at last weeks Challenge
Tuesday 3rd November
WOD -
Increasing Shoulder Press
Dead Hang Chin Ups Between Sets
Increasing Push Jerk
Then
2km Row for time.
The boys have a go at the 3rd WOD from last weeks Challenge.
12 Mins Max Rounds - 5 Chin Ups x 10 Push Press x 20 Air Squats.
Monday 2nd November
WOD -
"Chief"
5 Rounds
3 Mins Max Rounds
3 x Power Cleans (60kg)
6 x Push Ups
9 x Squats
1 Min Rest Between Rounds
The girls attack the 3rd WOD from last weeks Challenge.
12 Mins Max Rounds - 5 Chin Ups x 10 Push Press x 20 Air Squats.
Saturday 31st October
WOD -
2 x Run
400m Row
1 x Run
800m Row
1 x Run
400m Row
2 x Run
800m Row
The guys work through some heavy 1RM deadlifts from last Sundays challenge!
Friday 30th October
WOD -
7 Rounds
15 x Handstand Push Ups
10 x Chest to Bar Chin Ups
5 x Muscle Ups
The girls show us some impressive deadlifting during Sunday's second event - 1RM Deadlift
Wednesday 28th October
WOD -
20 Mins AMRAP
100m Run
9 x Burpees
100m Run
9 x KB Swings (32kg)
The girls work through the first WOD from Sunday's challenge. 1.5km Run 1km Row 30 Burpees.
Tuesday 27th October
WOD -
50 Double Unders
5 Rounds
10 x Chest to Bar Chin Ups
15 x Power Cleans (135 pounds)
20 x GHD Situps
50 Double Unders
Congratulations to Brett and Kim on winning the 2009 Schwartz's Crossfit Challeng in their respective fields. And a further congratulations to every single person who competed on Sunday, it was fantastic to see you all compete!
