CrossFit Perth

Due to the heat only the 6:00am and 7:00am and 6:30pm session's will be doing the WOD's RX

The 9:30am, 4:30pm and 5:30pm sessions will be doing a modified version.

For the next 2 weeks we'll be running the 7am class and will make it a fixed session If we have the numbers.

Thursday am sessions are back up with 6am and he trial 7am session.

The Filthy Fifty
Level 3	Level 2	Level1
50 Box jump, 24 inch	30 Box jump, 18 inch	20 Box jump, 12 inch
50 Jumping pull-ups	30 Jumping pull-ups	20 Jumping pull-ups
50 KB swing 16kg	30 KB swing 16kg	20 KB swing 16kg
Walking Lunge 50steps	Walking Lunge 30steps	Walking Lunge 20steps
50 Knees to elbows	30 Knees to elbows	20 Knees to elbows
50 Push press, 20kg	30 Push press, 20kg	20 Push press, 20kg
50 Back extensions	30 Back extensions	20 Back extensions
50 Wall ball, 9/6.5kg	30 Wall ball, 9/6.5kg	20 Wall ball 9/6.5kg
50 Burpees	30 Burpees	20 Burpees
50 Double unders	30 Double unders	200 Skip 2 foot jump
Compare 02 Jul 11
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CrossFit Open Registration Starts tomorrow U.S time click here!

Mobility WOD
Muscle-up prep
"Nate"
Complete as many rounds in twenty minutes as you can of:
Level 3	Level 2	Level 1
2 Muscle-ups	6 Pull-ups	6 Pull-ups (band)
4 Handstand Push-ups	6 Knees-elbows	6 Knee-raise
8 KB swings 32/24kg	6 Ring dips	6 Ring dips (band)
	4 HSPU (abmat)	4 HSPU (box)
	8 KB swing 24/16kg	8 KB swing 16/12kg

Well Done Anna and Mark at the ATTA 30km Trial Yesterday!

No	Name	Time out	Time back	Total time	Ave speed
96	Jason Pelham	0:23:52	0:29:33	53:25:00	33.69 km/h
77	Mark Berry	0:23:45	0:30:57	54:42:00	32.90 km/h
68	Anna Woodhouse	0:26:47	0:34:22	1:01:09	29.44 km/h

Rest Day @ CrossFit Perth

 

Happy Birthday Kirsty Seymore

Mobility WOD
Pull-up prep
With a continuously running clock, do one pull-up , two pull-ups and in the second minute, three pull-ups in the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
If you reach eight minutes or less, take one minute rest before decending reps each minute untill you reach one pull-up. Use the same band through each round.
10 Rounds for time:
Level 3	Level 2	Level 1
15 Deadlift, 60/40kg	15 Deadlift, 45/30kg	15 Deadlift, 30/17kg
15 Push-ups	11 Push-ups	7 Push-ups or 15 band assisted

Mobility WOD
Knees, calves, quads
"Kelly"
Five rounds for time of:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 meters
30 Box jump 24 inch	30 Box jump 18 inch	30 Box jump 12 inch
30 Wall ball 9/5kg	23 Wall ball 9/5kg	16 Wall ball 9/5kg
Compare 22 Feb 11

 

Tug - O - War

Complete as many rounds as possible in 10 minutes of:
30 metre water run or swim
20 metre Bear Crawl 20 metre Crab walk
10 metre leopard crawl 50 metre sprint 10 metre leopard crawl


Rest 5 minutes then:

Complete as many rounds as possible in 10 minutes of:
20 metre Burpee broad jump
20 Push-ups collectively
Run 200m
20 Squats collectivley
30 Hollow rock
20 Sit-ups collectively



0800 Session this morning @ Mullaloo Beach meet where the surf club meets the sand.

Mobility WOD
Lower back, forearms, quads
Skills & Drills
Tyre flipping
Tyre flip 1 rep max
Box jump for height
60 Seconds of L-ring sit for time (Muscle-up for L3) segment as required
Row 500m time trial