Friday 01/08/14

by Drew on July 31, 2014

“Bear Complex”

7 rounds (without dropping the bar – Find the max load)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

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Thursday 31/07/14

by Drew on July 30, 2014

Welcome back Coach Drew!!!

Gymnastics classes 5:30am and 5:30pm

Open gym for all other classes. Catch up on the WODs you have missed, weaknesses and Squat Program.

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Wednesday 30/07/14

by Drew on July 29, 2014

1) Dead Lift

15 minutes to build 1 Rep max for the day

2) “Tabata”

2A – Sit ups

2B – Hanging on the bar

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Tuesday 29/07/14

by Drew on July 28, 2014

6 min OTM

100m Run

1 Rope Climb

2 min rest

6 min AMRAP

100m Run

25 Double Unders

2 min rest

6 min AMRAP “Running Cindy”

100m Run

5 Pull ups

10 Push Ups

15 Squats

***Please bring long socks for the Rope Climbs***

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Monday 28/07/14

by Drew on July 27, 2014

1)DEATH BY MUSCLE UPS

Ladder OTM

1 muscle up

2 muscle ups

3 muscle ups…

No muscle ups? DEATH BY PULL UPS

2)  3 sets of  1 minute max calories on the SkiErg

3) Squat Program

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Saturday 25/07/14

by Drew on July 25, 2014

Open gym from 6am to 7:30am

Team WOD at 7:30am

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Friday 25/07/14

by Drew on July 25, 2014

FOR TIME

10 Cleans (60kg/40kg)

2 Pistols

9 Cleans

4 Pistols

8 Cleans

6 Pistols

7 Cleans

… 20 Pistols

NO PISTOLS? =(
Step ups on the box

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Thursday 24/07/14

by Drew on July 23, 2014

Gymnastics classes 5;30am and 5:30pm

Open gym for all  other classes

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Wednesday 23/07/14

by Drew on July 22, 2014

Bring Sally up Squats (60/40)

3X3 Press

3X3 Push Press

3X3 OHS

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Tuesday 22/07/14

by Drew on July 21, 2014

” NUTTS”

10 HSPU

15 Dead Lifts (115/77,5)

25 Box Jumps (30”)

50 Pull ups

100 Wallballs

200 Double Unders

400m Run Carrying Plate (20/15)

Scaled option will be on the board

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Monday 21/07/14

by Drew on July 21, 2014

1) 7 Rounds For Time

250m Run

10 Dumbell Snatch (20/15)

6 Burpees

2) 100 Hollow Rocks

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Saturday 19/07/14

by Drew on July 18, 2014

Open gym from 5am to 7:30am

Team WOD at 7:30am

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Friday 18/07/14

by Drew on July 18, 2014

1) “Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings (24/16)

12 Pull ups

2) 100 Box Jumps For time

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Thursday 17/07/14

by Drew on July 17, 2014

Gymnastics classes at 5:30am and 5:30pm

Open gym for all of the other classes.
Catch up on any of the workouts  you missed this week.

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Wednesday 16/07/14

by Drew on July 15, 2014

20 min Airdyne or Rower moderate pace

15 min to find a heavy set of:

1 Power Clean

1 Hang Squat Clean

1  Thruster

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Tuesday 15/07/14

by Drew on July 15, 2014

400 Double unders FOR TIME

(every missed rep complete 5 burpees)

12 min CUT OFF

6 min rest

12min AMRAP

3 Wall Walks

6 Toes to Bar

9 Squats

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Monday 14/07/14

by Drew on July 13, 2014

Congratulations to all of the athletes competing on the weekend.
Shout out to Ray and Ash 3rd place in a  Pairs competition in Townsville

Bron 3rd place Individual in Brisbane

CFBB/CoachRX team 1st place in Brisbane

Squat clean

3-3-3

Ladder OTM

Clean & Jerk (60/40)

1 rep

2 reps

3 reps…

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Saturday 13/07/14

by Drew on July 11, 2014

6:00am Open Gym

7:30am Team WOD

Coach Amie will look after you tomorrow.

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Friday 11/07/14

by Drew on July 11, 2014

4 rounds For Time

50 Squats

40 Back Extensions

30 Pull ups

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Thursday 10/7/14

by Drew on July 9, 2014

Gymnastics class at 5:30am and 5:30pm

Thanks Guys for being such great clients!
I will miss all of you as I head to the CrossFit Games for 20 days.
I will send updates through FB when I can of the trip and Khan Porters Progress
If you need to contact me please do so through Facebook or email.

Thati is more than capable of handling the day to day operations of the Box
With your help and respect of her doing her job, the Box will run smoothly.
Thanks for your help in advance.

Cheers Coach Drew

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