News Archive - December-2011
Jumping pullups for the 'Filthy Fifty',
Front Squat 5 x 4 reps
8 x Air Squats
10 x K/B Swing (24/16)
12 x Press-ups
12 min AMRAP
The Countdown is on.... 12 weeks until the Crossfit Open 2013.
CHRISTMAS/ NEW YEAR CLASSES
Monday 24th December - 915am ONLY
Tuesday 25th December - CLOSED
Wednesday 26th December - CLOSED
Thursday 27th December - 915am ONLY
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees.
Jenni and the boys take on 150 burpees, 150 situps and 1.6 kms of running - woohoo everyone!! Big congrats to Dan N too who took on the vertical jump leader board and went to the top with 136cm, he also made but didn't quite hold 140cms...massive effort.
WOD - FILTHY FIFTY
50 box jumps (50/40)
50 jumping pullups
50 kettlebell swings (16/12)
50 walking lunges
50 knees to elbows
50 pushpress (20/15)
50 GHD back extensions (or supermans)
50 wall balls
50 double unders
FOR TIME (40 minute time cap)
can be scaled to the dirty 30's
Look forward to seeing everyone at the farm tonight to celebrate a fantastic year!!!!
Our awesome Intro group graduated last night. Not only did they knock heaps of time off their baseline fitness tests, they also managed another workout straight after. Something I bet none of them imagined would be possible 3 short weeks ago. Make sure you make them feel welcome when they join your classes next week!!! Well done guys.
Strength: Maximum vertical jump
50, 40, 30, 20, 10 burpees
10, 20, 30, 40, 50 situps