Crossfit Melbourne

Monday 15th June

"Crossfit"

a) for 16 Mins

Even Mins - 4 x Hang Cleans

Odd Mins - Strict Pull Ups

b) 6 Rounds

10 x Deadlifts (275, 185)

10 x Strict Pull Ups

50 x Double Unders

Schwartz's In-House Challenge 2015 from Kim Pedersen on Vimeo.

 

What an awesome day of competing yesterday at our In House Challenge.

Congratulations to everyone who participated, especially to those competing for the first time!!

Thank you to everyone who came to support the event.

The great Matthew Townsend took some awesome photos which have been posted on Facebook and can be viewed here -

Schwartz's In House Challenge Photos

FULL LIST OF EVENTS FOR OUR IN HOUSE CHALLENGE!

Friday 12th June

"Crossfit"

a) 21  18 15  12 9 x Overhead Squats

2 x Rope Climbs and 400m Run between each round

b) Deadlift to 5RM

All set to go for tomorrow's In House Challenge!  

Athletes make sure you arrive at the gym by 8am pls.

Thursday 11th June

"Competitors"

a) Every 2 Mins for 10 Rounds

3 x Power Snatch

b) 10 Min AMRAP

10 x Burpees

20 x Wall Balls (20,1 4)

c) 1km Row for time

"Crossfit"

a) Grace (155, 105)

While EMOM 5 x Bar Facing Burpees

b) Back Squat to 4 x 9

c) 500m Row

21  15  9

Pull Ups

Dips

500m Row

EVENT 1 - CLEAN LADDER!

The first event for the 2015 Schwartz's In-House Challenge is a clean ladder! Details and weights revealed Saturday morning.

Athletes please arrive at 8am for briefing.

Image by Matthew Townsend Photo.

 

Wednesday 10th June

"Competitors"

a) Every 2 Mins for 10 Rounds

3 x Strict Press

b) Every 2 Mins for 10 Rounds

3 x Full Cleans

c) Every 2 Mins for 10 Rounds

5 x Push Jerks

"Crossfit"

a) 50  40  30  20  10  20  30  40  50  x Double Under Sets

If you make a mistake, start the set again.

b) 5 Rounds

10 x Hang Power Cleans (155,105)

20 x Box Jumps

c) 1km Row for time

All competing this weekend at the Schwartz's In House Challenge!

Monday 8th June

"Competitors"

a) Every 2 Mins for 10 Rounds

5 x Front Squats

b) Every 2 Mins for 10 Rounds

3 x Hang Snatches

Build to heavy single

c) 0 to 4 Mins

750m Row

Max Power Snatches (135, 95)

5 to 9 Mins

750m Row

Max Power Clean & Jerks (135, 95)

10 to 14 Mins

750m Row

Max Thrusters (135, 95)

"Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Power Clean

1 x Full Clean

1 x Hang Clean

b) Max Clean

c) 30  20  10  

Thrusters (95, 65)

KB Swings (24, 16)

   

Friday 5th June

"Competitors"

a) Back Squat to 5 x 7 @75%

b) WOD

35   25  15  x Toes to Bar

14  12  10  x Alternate Overhead Pistols (45, 35)

c) Grace @ 275/185

"Crossfit"

a) 21  15  9

Barbell Thrusters (95, 65)

Pull Ups

Double Unders x 2

b) 4 Rounds

7 x Power Clens (155, 105)

14 x Bar Facing Burpees

PUBLIC HOLIDAY MONDAY

Note we will be running the 7am, 9am and 5pm classes ONLY on Monday!

Thursday 4th June

"Competitors"

a) EMOM for 10 Mins

Even Mins - 60 x Double Unders

Odd Mins - 30 sec Handstand Hold

b) EMOM for 10 Mins

5 x Power Cleans

c) Max Set of Wall Balls

d) Every 2 Mins for 10 Rounds

3 x Power Snatches

"Crossfit"

a) Back Squat to 5  x 7 @75%

Bench Press to 3 x 8

b) Sumo Deadlift to 5 x 8

Strict Pull Ups  - 5 x 10

c) EMOM for 10 Mins

3 x Muscle Ups