Sunday 5 Dec - Lunch@ Noon, Santa Run@ 4pm - No Open Gym Today

 

Whatever happened to Jeremy 'CrossFit' Kay???

Saturday 4 Dec - 'Fight Gone Bad' 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump (60/50cm) Push Press (25/35) Row

 Compare to 27 Sep and 14 Jul
Don't forget - no Open Gym this Sunday.
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. However as we do not have rowers (yet) we will sub in a shuttle run.

Friday 3 Dec - 'Swinging Annie' 50-40-30-20-10 Double Under, KettleBell Swing (24/16), SitUp

 Compare to 7 Oct
There will be no Open Gym this Sunday due to our Christmas lunch and the Santa run! 

Thursday 2 Dec - 'Cindy' 20min AMRAP - 5 PullUps, 10 PushUps, 15 Squats

Dave and Andrew on the last day of Movember - thank goodness that's over!

Compare to 12 Aug 

Wednesday 1 Dec - 5 Rnds - 1 Rope Ascent, 15 Back Squat (40/30), 20m Farmers Carry (30/20)

Everyone's times from yesterdays running WOD for each distance.

Don't forget to bring long socks for the rope climbing!

Tuesday 30 Nov - Run 1600m, rest 3 minutes, Run 1200m, rest 2 minutes, Run 800m, rest 1 minute, Run 400m

Pictured is Jay from CrossFit Territory. Bruce has sent through a few photos of the guys doing WODs from their patrol base. I will post more over the next few days - thanks Bruce!

Monday 29 Nov - Tabata Sets - Weighted PullUps (10/5), Weighted Squats (20/15), Weighted RingDips (10/5), DeadLifts (75/55)

 Tabata is 20 seconds of work followed by 10 seconds of rest for eight intervals. Score is the least number of reps performed in any of the eight intervals. If none of this makes sense don't worry - I will explain it before we start!