Schwartz's Crossfit Melbourne

Thursday 2nd February

Group 1

Full Squat Snatch to 3 x 3RM

WOD 1

21  15  9

Front Squat (135, 95)

Burpees

7 Min Break

21  15  9

Chest to Bar Chin Ups

Box Jumps (24 inch)

3 Min Break

50 x Ring Dips

Group 2

10 x Power Cleans

20 x Handstand Push Ups

30 x Chin Ups

40 x KB Swings

50 x Ab Mat

60 x Double Unders

1 x Block Run

Check it out

Jordan, Chris and Co will be running some Olympic Lifting workshops down at Phoenix.

Starting Sunday 1st April, 11:00am.

$40 per session.

Speak to Jordan or Chris for more details.

 

Wednesday 1st February

Group 1

Rest Day or Catch Up Wod

Group 2

3 Rounds

12 x Deadlifts

24 x Bar Facing Burpees

Tuesday 31st January

Group 1

Push Press to 3 x 8RM

WOD

3 Rounds

12 x Deadlifts (315, 225)

24 x Bar Facing Burpees

Group 2

Front Squat

WOD

"Helen"

Well done to Eitan who swam a 11.2km ocean swim from Mornington to Frankston last weekend!

 

Monday 30th January

Group 1

5 Rounds

5 x Power Snatch (135, 95)

10 x Overhead Squats

20 x Chin Ups

Break

Work Toes to Bar and Handstand Push Ups and Ring HSPU

Group 2

4 Rounds

8 x Cleans

2 x Rope Climbs

8 x Handstand Push Ups

Check video and subsequent poll for today on our Facebook Page.

Saturday 28th January

Full Squat Clean to 3 x 3RM

WOD

3 Rounds

10 x Power Clean & Jerks (155, 105)

21 x KB Swings

 

 

Friday 27th January

Group 1

5 Rounds

10 x Power Snatches (95, 65)

10 x Burpees

10 x Box Jumps

Rest 20 Mins

5 Rounds

10 Handstand Push Ups

2 x Rope Climbs

30 x Double Unders

Group 2

5 Rounds

3 Min AMRAP

5 x Knees to Elbows

3 x Front Squats

1 x Wall Climb

2 Mins Rest Between Rounds

 

Thursday 26th January

Group 1

Rest day or catch up on missed WOD

Group 2

800m Run then 3 Rounds of 20 x KB Swings and 10 x Burpees

600m Run then 3 Rounds of 15 x DB Ground to Ovheread and 10 15 GHD Situps

400m Run then 3 Rounds of 10 x Handstand Push Ups and 10 Toes to Bar

Happy Australia Day!

 

Wednesday 25th January

Group 1

5 Rounds

7 x Muscle Ups

7 x Hang Snatch (115, 80)

400m Row

Group 2

Power Snatches - Increasing Weight / Working Form

WOD

3 Rounds

10 x Power Snatches

20 x Chin Ups

30 x Double Unders

 

Tuesday 24th January

Group 1

Overhead Squat to 3 x 3RM

WOD

30 x Barbell Thrusters (95, 65)

10 Rounds of "Cindy"

30 x Barbell Thrusters

Group 2

5 Rounds

10 x Hang Power Cleans

20 x Wall Balls

3 Mins Rest

50 x Burpees

Remember to check Australia day class times above!

Australia Day Class Hours

Please note this Thursday, Australia Day, there will be no 7pm and 8pm class.

The 6am class WILL also be moved to 7am.

 

Monday 23rd January

Group 1

Deadlift to 3 x 3RM

WOD

5 Rounds

4oom Run

35 x Double Unders

Group 2

"Christine"

3 Rounds

500m Row

12 x Deadlifts (Bodyweight)

21 x Box Jumps

 

 

Saturday 21st January

WOD 1

5 Rounds

7 x Full Squat Cleans

14 x KBS Swings

WOD 2

8 Mins AMRAP

8 x Push Press

16 x Toes to Bar

 

Friday 20th January

Group 1

Rest day or catch up on missed WOD

Group 2

1.6km Run

21/42   15/30  9/18

Handstand Push Ups

Box Jumps

1.6km Run