Crossfit Melbourne

Friday 30th November

Group 1

Snatch to 1RM

WOD 1 - 5 Mins Max Snatches (155, 105)

WOD 2

3 Rounds

30 x Box Jumps

5 x Rope Climbs

15 x Handstand Push Ups

Group 2

10 - 1 x Deadlifts

20 - 2 x Push Ups

1 x Rope Climb between sets

Break

Partners - Alternating

15 x Balls Slams

50 x Mountain Climbers

2012 has been another fantastic year of hard training and accomplishments over at Schwartz's CrossFit Melbourne. It's time to reflect and let your hair down at this year's Chrismukkah drinks!

We want everyone to come down and have a few (or many) drinks to celebrate! Nights out amongst the CrossFit gang always end up being memorable and this one will be no different!

We've organised a private room/bar of our own upstairs. Food is also available throughout the night.

Please RSVP so we can get an accurate idea on numbers.

Thanks,
Schwartz's Social Club Committee

Saturday 10am Workshop

Workshop tomorrow is on Power Snatches and Overhead Squats

Thursday 29th November

Group 1

Rest Day

Group 2

20 Min AMRAP

400m Run

Max Set of Chin Ups

Max Set of Ring Dips

Break

Front Squat to 5 x 5RM

Front Rack Lunge to 3 x 8RM

or

5 Rounds

30 x KB Swings

30 x AB Mats

Wednesday 29th November

Group 1

Power Snatch to 3 x 3RM

WOD

5 Rounds

400m Run

10 x Power Snatches (115, 80)

10 x Overhead Squats (115, 80)

Break

Every 30 seconds for 10 minutes

6 x Toes to Bar

Group 2

15 Min AMRAP

7 x Handstand Push Ups

7 x Power Cleans

7 x Push Jerk

7 x Toes to Bar

Break

Partner Row - Alternating

10 x 300m Rows Each

Interesting chart! Click below.

How Fast is Crossfit Growing?

Tuesday 27th October

Group 1

Power Clean to 3 x 5RM

DB Shoulder Press to 3 x 8RM

WOD - 12 Min AMRAP

5 x Power Clean & Jerk

10 x Chest to Bar Chin Ups

Break

Close Grip Bench Press to 3 x 8RM

Group 2

3 Rounds

10 x Power Snatches

20 x Overhead Squats

30 x Ab Mats

Break

Back Squat to 5 x 5RM

Strict Chin Between Sets

Or

4 x 500m Rows

60 Secs Intervals

Monday 26th January

Group 1

Back Squat to 12, 4-6, 2-4, 1-2, 12 RM

Front Squat to 3 x 5RM

Rack Lunge to 5 x 5RM

3 x 8-10 x Pistols

3 x 10-15 x Good Mornings

Group 2

"Fran"

Break

3 Rounds

3 1/2 Minutes Per Round, 90 Secs Rest Between Rounds

30 x Wall Balls

Max x Burpees

 

Saturday 24th November

Group 1

Snatch to 3 x 3RM

WOD

5 Rounds

7 x Elevated Handstand Push Ups

7 x Snatches (145, 100)

1 x Rope Climb

Group 2

1.6km Run

3 Rounds of

25 x Overhead Squats

25 x Push Ups

25 x Toes to Bar

Then 1.6km Run

Friday 23rd November

Group 1

Rest Day

Group 2

20 Min AMRAP

7 x DB Snatches (each arm)

14 x Goblet Squats

2 x Rope Climbs

200m Row

Saturday 10am Workshop

Handstand Walking again for the workshop guys!

Should be getting close to getting that walk happen!

Thursday 22nd November

Group 1

Deadlift to 3 x 5RM

WOD - 12 Min AMRAP

5 x Barbell Thrusters (185, 120)

10 x Chest to Bar Chin Ups

15 x Calorie Row

Rest 10+ Minutes

12 x Push Press (135, 95)

15 x Wall Ball (20, 14)

18 x Box Jumps (24 inch)

Group 2

12  9  6

Power Clean & Jerk

Back Lunge (per leg)

Box Jump

Speak to Jordan for recipe details...looks delicious!