Crossfit Melbourne

Saturday 30th May

"Competitors"

a) Every 2 Mins for 10 Rounds

1 x Full Clean

1 x Hang Clean

1 x Front Squat

b) Every 2 Mins for 7 Rounds

2 x Split Jerks

c) Competitors and Crossfit WOD

Partner WOD

3 Rounds of

12 x Barbell Thrusters (155, 105)

21 x Chest to Bar Chin Ups

7 Mins Rest

3 Rounds of

7 x Push Press

100 x Double Unders

10 Mins Rest

3 Rounds of

7 x Deadlifts 

500m Row

Thursday 28th May

"Competitors"

Rest Day

"Crossfit"

a) EMOM for 10 Mins

b) 3 Rounds

15 x Deadlifts (245, 165)

30 x Wall Balls (20, 14)

1 Min Rest Between Rounds

c) Every 2 Mins for 10 Rounds

5 x Bench Press

 

Wedensday 27th May

"Competitors"

a) Strict Press to 5 x 5

b) Every 2 Mins for 10 Rounds

1  x Power Clean

1 x Hang Clean

2 x Split Jerks

c) 10  8  6  4  2

Power Clean & Push Jerk (185, 125)

15  12  9  6  3

Chest to Bar Pull Ups

"Crossfit"

a) EMOM for 5 Mins

50 x Double Unders

b) 3 Rounds

500m Row

25 x Box Jumps

c) 4 Rounds

200m Farmers Carry

90 sec plank

Hey guys, hope your all pumped up after watching this weeks regionals. For those still interested in competing in our in house challenge on the 13th. Registration and payment will close Saturday morning, so get onto it.

Speak to Benji or one of the trainers.

Tuesday 26th May

"Competitors"

a) 21  15  9

Overhead Squats (135, 95)

Toes to Bar

b) @ 15 Mins

5 to 1 x Muscle Ups

60m Farmers Carry

"Crossfit"

a) Back Squat to 4 x 9 @70%

b) 75 x Burpees

EMOM 2 x Full Snatches (135, 95)

Until burpees complete

Another year down, another year where Keiran Hogan qualifies for the Regionals and competes exceptionally well! After a slow start Kieran clawed his way back up to finish 21st. A hugely respectable position.  Until next year...

Monday 25th May

"Crossfit"

a) Every 2 Mins for 10 Rounds

3 x Full Cleans

b) Every 90 Seconds for 10 Rounds

2 x Front Squats / 1 x Split Jerk

c) 21  18  15  12  9

Thrusters (95, 65)

Pull Ups

d) 7 Min Row for Max Distance

Just in case you missed it, our team emphatically won the 2015 Pacific Regionals Competition this weekend.

They gapped the field by a whopping 93 points! They won 4 out of the 7 events and came 2nd, 3rd and 6th in the other three.

It was a truly inspiring and dominant performance.

Massive congratulations to Jordan Bender, Mitch Sinnamon, Andrew Lauterstein, Penny Kemp, Ali Murdoch and Jaime Goodwin on your performances!

These guys commit so much time and effort to their training and it's awesome that they will now be rewarded with another trip the Games!

GO TEAM!!

Friday 22nd May

"Crossfit"

a) 21  15  9

Overhead Squats (95, 65)

50 x Double Unders between sets

7 Mins Rest

5 Rounds

7 x Strict HSPU

11 x Chest to Bar Pull Ups

7 Mins Rest

3 Rounds

7 x Muscle Ups

21 x Burpees

Team sitting in 1st place after Day 1!!! Awesome work.

Kieran Hogan lies in 37th &

Denae Brown is in 5th!

Proud of you all, keep it up.

 

Thursday 21st May

"Crossfit"

a) Every 2 Mins for 10 Rounds

3 x Position Full Clean 
With
3 x Strict Press Between Sets

b) Back Squat to 5 x 7

c) Close Grip Bench Press to 3 x 8

d) 3 Rounds

25 x Wall Balls (20, 14)

15 x Dips

2 x Rope Climbs

Wednesday 20th May

"Competitors"

a) Overhead Squat to 3RM

b) 5 Rounds

400m Run

500m Row

c) Every 2 Mins for 10 Rounds

1 x Hang Clean

1 x Clean 2 inches from flooe

1 x Clean

d)For time -

50 x Pistols

30 x Calorie Row

50 x Chest to Bar Pull Ups

30 x Thrusters (135, 95)

"Crossfit"

a) 7 Rounds

15 x Hang Power Cleans (95, 65)

15 x Box Jumps (24 inch)

200m Run

Reminder - This is a competition for EVERYONE!

Have a chat Benji or one of the trainers if you're thinking about competing!

Tuesday 19th May

"Competitors"

a) Every 3 Mins for 10 Rounds

7 x Back Squats

b) "Amanda"

"Crossfit"

a) Every 90 seconds for 10 Rounds

3 x Full Snatches

b) 4 Rounds

5 x Power Snatches

50 x Double Unders

15 x Toes to Bar

20 x Calorie Row

Monday 18th May

"Competitors"

a) For 20 Mins -

Even Mins - 20/15 x Calorie Row

Odd Mins - 50 x Double Unders

b) Max Farmers Carry

c) 3 Rounds -

Max L-Sit

1 Min Plank

2 Min Rest Between Sets

"Crossfit"

a) 4 Rounds

5 x Power Cleans (185, 125)

10 x Burpees

15 x Pull Ups

7 Mins Rest

b) Back Squat to 7 x 5 @80%

c) 1km Row for time