CrossFit Perth

CrossFit Games Open 11.6
Complete as much of the following rep scheme as possible in 7 mins.
Level 3	Level  2	Level 1
3 Thruster 45/30kg	3 Thruster 40/25kg	3 Thruster 35/20kg
3 Pull-ups	3 Pull-ups	3 Pullups (Band)
6 Thruster 45/30kg	6 Thruster 40/25kg	6 Thruster 35/20kg
6 Pull-ups	6 Pull-ups	6 Pullups (Band)
9 Thruster 45/30kg	9 Thruster 40/25kg	9 Thruster 35/20kg
9 Pull-ups	9 Pull-ups	9 Pullups (Band)
12 Thruster 45/30kg	12 Thruster 40/25kg	12 Thruster 35/20kg
12 Pull-ups	12 Pull-ups	12 Pullups (Band)
15 Thruster 45/30kg	15 Thruster 40/25kg	15 Thruster 35/20kg
15 Pull-ups	15 Pull-ups	15 Pullups (Band)
18 Thruster 45/30kg	18 Thruster 40/25kg	18 Thruster 35/20kg
18 Pull-ups	18 Pull-ups	18 Pullups (Band)
21 Thruster 45/30kg	21 Thruster 40/25kg	21 Thruster 35/20kg
21 Pull-ups	21 Pull-ups	21 Pullups (Band)
Level 3 pull-ups are chest to bar.
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Post time to comments.

Happy 55th Birthday Coach Laurie!

Mobility WOD
Squat work up
4 rounds each for time of:
	Level 3	Level 2	Level 1
Row	300m	225m	150m
Handstand	20 Seconds	15 Seconds	10 Seconds
	Rest 1 minute
21 Kettlebell swing	24/20kg	20/16kg	16/12kg
Run	400m	300m	200m
	Rest 45 seconds
6 Turkish get-ups	24/20kg	20/16kg	16/12kg
Double-unders	40	30	20
	Rest 30 seconds
Post time for each to comments.



Mobility WOD
Deadlift prep
Deadlift
Level 3	Level 2	Level 1
1-1-1-1-1-1-1	3-3-3-3-3-3-3	5-5-5-5-5-5-5
Gymnastics WOD
3 Rounds of:
5 GHD hip & back ext
10 Hollow rocks
10 Hip ext
10 V Ups
1 Chest to bar pull-up
10 Superman rocks
Rest 1 minute between each round.
Post to comments,

 

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten

seconds of rest where the first 8 intervals are pull-ups, the second 8

are push-ups,the third 8 intervals are sit-ups, and finally, the last 8

intervals are squats.

There is no rest between exercises.

Level 3 and 2 no change, level 1 use band as required.

Post total reps from all 32 intervals to comments.

 

Mobility WOD
Hip mobility
For time:
Level 3	Level 2	Level 1
25 Lunge walk steps	18 Lunge walk steps	12 Lunge walk steps
20 Pull-ups	15 Pull-ups	10 Pull-ups
50 Box jumps 20 inch	38 Box jumps 20 inch	25 Box jumps 20 inch
20 Double-unders	15 Double-unders	60 Skip
25 Ring dips	18 Ring dips	12 Ring dips (band)
20 Knees to elbows	15 Knees to elbows	10 Knees raise
30 KB swing 32/24kg	30 KB swing 24/16kg	30 KB swing 16/12kg
30 Sit-ups	23 Sit-ups	15 Sit-ups
20 HSC 2 x 16/12kg KB	20 HSC 2 x 12/8kg KB	20 HSC 2 x 8/4kg KB
25 Back extensions	18 Back extensions	12 Back extensions
30 Wall ball 9/6.5kg	23 Wall ball 9/6.5kg	15 Wall ball 9/6.5kg
3 Rope climb ascents	2 Rope climb ascents	5 Rope ascents
HSC = Hang squat clean
KB = Kettlebell
Post time to comments.

 

FMP Anzac
Level 3	Level 2	Level 1
Row 2km	Row 1.5km	Row 1km
Assault complete
Complete 3 rounds of the:
The CrossFit Perth Assault Course
Extraction
400m Sandbag run	300m Sandbag run	200m Sandbag run
PBI Matrix
Pick which item you want to tick off from the matrix.
Post results to comments.

Rest Day @ CrossFit Perth

Come along to the Dawn Service tomorrow morning at

Ocean Reef RSL

 Meet at 0545 kicks off at 0600

View Larger Map

Happy Birthday Dan

Complete as many rounds as possible in 20 minutes.
Level 3
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (9/6.5kg - 10/9ft)
Level 2
5 Power cleans (50/35kg)
10 Toes to bar
15 Wall balls (6/5kg - 10/9ft)
Level 1
5 SDHP (40/30kg)
10 Knee raise
15 Wall balls (5/3kg - 10/9ft)
Post time to comments.

In teams of 2 Complete as much distance as possible in 30 minutes:
Run 200 metres
15 metre Bear Crawl
15 metre kettlebell goblet squat walk L3-24/20kg, L2-20/16kg, L1-16/12kg
100 metre kettlebell walk L3-2x20/16kg, L2-2x16/12kg, L1-2x12/8kg
50 metre walking kettlebell swing L3-20/16kg, L2-16/12kg, L1-12/8kg
Only one person from each team can work at any one time.
Post time to comments.

Mobility WOD
Snatch prep
Level 3	Level 2	Level 1
Snatch	Squat snatch	Seven rounds of:
1-1-1-1-1-1-1	1-1-1-1-1-1-1	3 Snatch grip deadlift
		3 Snatch grip high pull
		3 Snatch balance
Rest 3 minutes between each round.
Gymnastics WOD
5 sets of 5  Inverted Hang to Skin the Cat to German Hang (bottom of skin the cat)
Then: Level 3: 30 reps, Level 2: 23 reps, Level 1: 16 reps of:
Bridge Ups
Sit Ups to Pancake Split
Toe Point Stretches
Post weight to comments.

Mobility WOD
Heavy WOD prep
"Hammer"
Five rounds, each for time, of:
Level 3
5 Power clean 60/45kg
10 Front squat 60/45kg
5 Jerk 60/45kg
20 Pull-ups
Level 2
5 Power clean 45/30kg
10 Front squat 45/30kg
5 Jerk 45/30kg
15 Pull-ups
Level 1
5 Power clean 30/20kg
10 Front squat 30/20kg
5 Jerk-30/20kg
10 Pull-ups
Rest 90 seconds between each.
Post time of each round to comments.

Mobility WOD
Shoulder release
"Lynne"
Five rounds for max reps of:
Level 3	Level 2	Level 1
Bench press (BW)	Bench press (3/4 BW)	Bench press (1/2 BW)
Pull-ups (BW)	Pull-ups	Ring row
Post reps for both exercises in all rounds.

Mobility WOD
Quad release
Lunge walk
Level 3	Level 2	Level 1
400 meter	300 meter	200 meter
Ensure the trailing knee touches the ground between each rep.
Rest 5 minutes then
3 rounds of 50 metre overhead kettlebell walk
Complete 5 burpee everytime the kettlebells touch the ground.
Post number of steps and weight to comments.

Rest Day @ CrossFit Perth

 

 
 

Well Done To Everyone Who Competed Yesterday,

Next Week Is The 2nd Last WOD 11.5 @ CrossFit Perth!

Open WOD 11.4 Complete as many rounds as possible in 10 minutes.
Level 3
60 Bar-facing burpees
30 OH squat 55/40kg
10 Muscle-ups
Level 2
45 Bar-facing burpees
30 OH squat 40/25kg
30 Pull-ups
30 Ring dips
Level 1
10 Bar-facing burpees
10 OH squat 25/15kg
10 Pull-ups
10 Ring dips
Level 2 & 1 partition the pull-ups and ring dips as required.
Post to comments.

Mobility WOD
Overhead prep
Strict press
Level 3	Level 2	Level 1
2-2-2-2-2-2-2-2-2-2	5-5-5-5-5-5-5-5	7-7-7-7-7-7
Rest 60 sec between	Rest 90 sec between	Rest 2 mins between
FMP Satu Kali
Insertion
Row L3-800m, L2-600m, L1-400m
Assault
Push-up walk L3-10m, L2-8m, L1-5m (Pushup is done between each hand step)
Abmat sit-ups L3-60, L2-45, L1-30
Jumping squats with bar 30 reps L3-30/20kg, L2-20,15 L1-15/0kg
50m Overhead walk L3-2x28/2x20, L2-2x20/16kg, L1-2x16/12kg
Back extension L3-60, L2-40, L1-30
Double unders L3-100, L2-75, L1 50 or 150 normal skip
Abmat sit-ups and Jumping squats can be supersetted along with the
back extension and double-unders.
Extraction
Run 1600,1200,800m
Post time to comments.

 

Mobility WOD
Overhead squat/snatch prep
Skills & Drills
The Burgener warm-up
Power Snatch
Over head squat
Squat snatch
2 rounds of complete as many rounds in 2 minutes
Level 3	Level 2	Level 1
10 Bar-facing burpees
5 OH squat 55/40kg	5 OH squat 40/25kg	5 OH squat 25/15kg
2 Muscle-ups	6 ring dips	6 ring dips band
	6 pull-ups	6 pull-ups band
Rest 2 minutes between each round
Post time to comments.

Congrats James on getting Butterfly pull-ups and Muscle-ups yesterday!

Mobility WOD
Running prep
Level 3	Level 2	Level 1
Run 1600 meters	Run 1200 meters	Run 800 meters
Rest 3 minutes	Rest 3 minutes	Rest 3 minutes
Run 1200 meters	Run 900 meters	Run 600 meters
Rest 2 minutes	Rest 2 minutes	Rest 2 minutes
Run 800 meters	Run 600 meters	Run 400 meters
Rest 1 minute	Rest 1 minute	Rest 1 minute
Run 400 meters	Run 300 meters	Run 200 meters
Gymnastics WOD
Muscle-ups
False grip kipping
Transitions
Turn over speed
Post time to comments.

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull(Reps)
Box Jump, 20" box (Reps)
Push-press (Reps)
Row (Calories)
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.

Level 3 = 35/25kg push-press and sumo deadlift high pull,
10kg wall- ball and 20 inch box jump
Level 2 = 25/16kg push-press and sumo deadlift high pull,
8kg wall-ball and 18 inch box Jump
Level 1 = 16/10kg push-press and sumo deadlift high pull,
5kg wall-ball and 12 inch box step-up
Add your points and post them to comments.

 

Mobility WOD
Handstand prep
"J.T."
21-15-9 reps of:
Level 3	Level 2	Level 1
Handstand push-ups	HSPU (Band)	HSPU (box)
Ring dips	Ring dips	Ring dips (band)
Push-ups	Push-ups	Push-ups (band)
Skills & Drills
Kipping
Post time to comments.

Rest day @ CrossFit Perth

We are meeting @ Hillaries this morning to watch Jackie rip it up at race 5 of the TRi series.
Hillaries Boat Harbour starts 0700!

Mobility WOD
11.3 Prep
Complete as many rounds and reps as possibe in 5 minutes of:
Level 3 (Open)	Level 2 (Masters)	Level 1
Squat clean 75/50kg	Squat clean 62/35kg	3 SDHP 35/20kg
Jerk 75/50kg	Jerk 62/35kg	3 Front squat 35/20kg
		3 Push-press 35/20kg
Post time to comments.

Mobility WOD
Lower body prep
FMP Pendek
Insertion
Row 500 metres
Assault
4 Rounds of:
10m Travelling kettlebell swing L3-32/24kg, L2-24/16kg, L1-16/12kg
L-hang L3-13 sec, L2-10 sec, L1-7 sec
Ball turkish get-up L3-8 reps, L2-6 reps, L1-4 reps (alt arms)
Chin over bar L3-10 sec, L2-8 Sec, L1-6 sec
Extraction
Run 800m
Post time to comments.

Mobility WOD
Strong bottom position
Skills & Drills
Squat clean
Jerk
Or
The Uncoached WOD
"Michael"
Three rounds for time of:
Level 3	Level 2	Level 1
Run 800 meters	Run 600 meters	Run 400 meters
50 Back Extensions	37 Back Extensions	25 Back Extensions
50 Sit-ups	37 Sit-ups	25 Sit-ups
Gymnastics WOD
5 sets of 30 seconds on, 30 seconds off:
Hang in the bottom of Skin the Cat
3 sets of 40 seconds on, 20 seconds off:
Hold at the top of Bridge Up
Post to comments.

Mobility WOD
Handstand prep
"Diane"
21-15-9 reps of:
Level 3	Level 2	Level 1
Deadlift 100/70kg	Deadlift 70/50kg	Kettlebell swing 24/16kg
Handstand push-ups	HSPU Abmat	HSPU box
Skills & Drills
The burgener warm-up
Post time to comments.

Mobility WOD
Squat prep
Five rounds for time of:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 meters
5 Back squats	7 Back squats	9 Back squats
Post time to comments.

Mobility WOD
Muscle-up prep
For time:
Level 3	Level 2	Level 1
30 Muscle-ups	10 Rounds of:	10 Rounds of:
	1 Jumping muscle-up	7 Pull-ups
	10 Pull-ups	3 Knees to elbows
	5 Knees to elbows	7 Ring dips
	10 Ring dips	Run 50 metres
Post time to comments.

Rest Day @ CrossFit Perth

 

Well Done to everyone who competed and supported yesterday @ Raw Edge

Outstanding performance from JC with a smooth 17 rounds!

Happy Birthday Greg

Mobility WOD
Deadlift prep
Complete as many rounds as possible in 15 minutes of:
Level 3	Level 2	Level 1
9 Deadlift 70/45kg	9 Deadlift 55/30kg	9 Deadlift 40/20kg
12 Push-ups	9 Push-ups	6 Push-ups
15 Box jump 24/20	15 Box jumps 20/18	15 Box step-up 18
Post time to comments.

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WOD 11.2 will be hosted by Raw Edge this Saturday,
Unit 4, 12-14 Baretta Road, Wangara Kick off @ 0900

Mobility WOD
Sliding surfaces
6 Rounds Of Turkish get-up with lunge walk
Level 3	Level 2	Level 1
6 Step lunge walk	4 Step lunge walk	2 Step lunge walk
Once you have ascended complete the steps Alternate arms after each decent.
Gymnastics WOD
5 Rounds of:
5 Front Levers
5 Back Levers
Post time to comments.