Happy Friday all. 

Next weeks programming below. Enjoy.

Tuesdays MetCon see's the inclusion of double unders. If you haven't yet got your own rope, check out Mondays article on suggestions on which ones are available for the CrossFit market. 

On Wednesday, I have allocated time in the session to work on your weakness. What weakness' these are up to you as a class. We will split the class in to 2-3 groups and provide progressions and assistance in helping you with that skill. So get thinking what it is you want to work on. Gymnastic skills? Oly lifts? Rowing?

CrossFit Bold trophy winners

Congrats to this years winners of the elusive Bold Trophies:

Most Improved - George Elhajj and Lorna Suckling

Most Dedicated - Maree Johnson and Matt Clarkson

Spirt of Bold - Pedro Ramos and Elisa Pettit

Chalk Monsters (aka mine and coach Stu's worst enemies) - James SP and George Simonds-Gooding

Congratulations guys and congratulations to every single member that has shown up and became a more awesome version of them self over the last year. 

PB Board

November saw a shed load of PBs and the board for December is already looking busy after just 4 days. Great work.

Be sure to add your PB/personal achievement and ring that bell every time you make some gainz. No matter how small they may seem, celebrate your success!! 

I am only one, but I am one. I cannot do everything, but I can do something. And because I cannot do everything, I will not refuse to do the something that I can do.
— Edward Everett Hale

Deep! 

Have a great weekend all. 

Monday:

Workout of the Day:

A1) Push Press: 5-5-5-5-5
A2) Weighted Chin Ups: 5 x 3 (Reps have been reduced to focus on heavier load)

B) 90 seconds on / 90 seconds off:

AMRAP:

10 Push ups
10 Box Jumps
10 KB Swings

Tuesday:

Workout of the Day:

A1) Back Squat: 6-6-6-6
A2) Weighted Ring Dips: 5 x 5

B) With a running clock:

0-2 mins: Max Rep Double Unders (star jumps if no rope)
2-4 mins: Max Rep Toes To Bar
4-6 mins: Max Rep Air Squats
6-10 mins: Climb the ladder (2-4-6-8…):

Power Cleans (60/40kg / 50/35kg / 40/27.55kg)
Over bar burpees

Wednesday:

Workout of the Day:

A) 15 Mins to work on a weakness

Coaches will provide a selection of skills (i.e. kipping/Muscle ups/HSPU etc) to work on and provide support/assistance as required

B) "Holbrook"

Ten rounds, each for time of:
5 Thruster (52.5/35kg / 42.5/30kg / 35/25kg)
10 Pull-ups
100 meter Sprint

Performed as “I go, you go” in pairs. i.e. 10 rounds each, rest as other person is working

(score = fastest round plus your slowest round)

Thursday:

Workout of the Day:

A) Power Snatch: 3-3-3-3-3

B) 21-15-9-6-3

Sumo Deadlift High Pull
Front Squats

(35/25kg / 30/20kg / 25/17.5kg)

Friday:

Workout of the Day:

A) Alternating EMOM 12mins:

10 kipping Pull ups (Ring Rows)
10 Ring Dips (Close Grip Push Ups)
5 Strict Chin Ups (Negative Chin Ups)
15 Hollow Rocks

B) 5 rounds of:

30 wall-balls
5 squat Cleans (60/40kg / 50/35kg / 40/27.55kg)
Rest 2 minutes

Saturday:

Workout of the Day:

35 min AMRAP:

800m Run (reduce run by 100m each round)
20 Burpees
20 Dumbbell Snatches
20 walking lunges

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