CrossFit Perth

Mobility WOD
Deadlift prep
Four Rounds for time of:
Level 3	Level 2	Level 1
5 muscle ups	12 Pull-ups	Pull-ups (band)
10 Deadlift 110/75kg	12 Knees to elbows	12 Knee raise
15 GHD Sit-ups	12 Ring dips	12 Ring dips (band)
Sprint	10 Deadlift 80/55kg	10 Deadlift, 50/35kg
	15 GHD Sit-ups - 90	15 Abmat Sit-ups
	Sprint	Sprint
The sprint for each round increases by 50 metres, so the first round is
50m the second round is 100m, third round is 150m and so forth.
Post to comments.

Mobility WOD
Big pieces
Thursdays are an open gym so you can come in during session times practice skills, do a workout of your choice or follow the skill of the day. Bring your list of skills you want to work on, programs and questions.
If you want to do the structured skills and WOD stick with the class times otherwise free style.
Skills & Drills
Pistol squats
Snatch grip deadlift - high pull
Component WOD
E12	S12	PS12
Jog 7 minutes out	5 Rounds of:	AMRAP in 15 minutes:
and 7 minutes back	The Illinois Agility Test	Max triple unders
	Rest 3 minutes between	Max ballslam
		Each in 20 seconds
Rest as required
Post to comments.

REX Affiliate Cup Registrations will open to everyone at 10am Friday 30^th September.

If you haven’t taken advantage of the early registrations, you have until 10pm tonight to do so.

Click here for more info and to register

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	Pull-ups (band)
Compare 18 April 11
Post reps for both exercises in all rounds.

Mobility WOD
Jerk prep
Split Jerk 1-1-1-1-1-1-1 reps
Five rounds for time of:
Level 3	Level 2	Level 1
35 Double-unders	25 Double-unders	15 Double-unders
Run or row 200 meters	Run or row 150 meters	Or 45 skip & 15 toe tap
		Run or row 100 meters
Post weight and time to comments.

Mobility WOD
Heavy Clean and Jerk
For time:
	Level 3	Level 2	Level 1
Rope climb, 5 ascents	15ft	12ft	9ft
5 Clean and jerk,	65/50kg	50/40kg	35/25kg
Rope climb, 4 ascents	15ft	12ft	9ft
4 Clean and jerk,	75/55kg	60/45kg	40/27.5kg
Rope climb, 3 ascents	15ft	12ft	9ft
3 Clean and jerk	85/60kg	70/50kg	45/30kg
Rope climb, 2 ascents	15ft	12ft	9ft
2 Clean and jerk	95/65kg	80/55kg	50/32.5kg
Rope climb, 1 ascents	15ft	12ft	9ft
1 Clean and jerk	105/70kg	90/60kg	55/35kg
Compare 08 Aug 11
Post to comments.

Great work everyone who competed at the Primal Pairs

Keep watching the Upcoming WA for more!

Rest Day @ CrossFit Perth

"Tabata Heavy Fight Gone Bad!"
Three rounds of:
	Level 3	Level 2	Level 1
Wall-ball, 10 ft target (Reps)	9/6.5kg ball	8/5kg	6.5/4kg
Sumo deadlift high-pull (Reps)	40/30kg	35/25kg	30/20kg
Box Jump (reps)	20 inch box	18 inch box	16 inch box
Push-press  (Reps)	40/30kg	35/25kg	30/20kg
Row	(Calories)	(Calories)	(Calories)
In this workout you move from each of five stations after a completing 2 rounds of 20 seconds work followed by 10 seconds rest. 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.
Post total points to comments.

Mobility WOD
Squat prep
	Level 3	Level 2	Level 1
Overhead squat	1-1-1-1-1 reps	2-2-2-2-2 reps	3-3-3-3-3 reps
Front squat	1-1-1-1-1 reps	2-2-2-2-2 reps	3-3-3-3-3 reps
Back squat	1-1-1-1-1 reps	2-2-2-2-2 reps	3-3-3-3-3 reps
Try to increase the load on each of the sets.
Post loads to comments.

  If you are not competing at the Primal Pairs tommorow there is a crew heading down from CFP at 1030. Come along and hang out and watch the action!

Mobility WOD
General mobility
Thursdays are an open gym so you can come in during session times practice skills, do a workout of your choice or follow the skill of the day. Bring your list of skills you want to work on, programs and questions. If you want to do the structured skills and WOD stick with the class times otherwise free style.
Everything kipping
Pull-ups, Ring dips, HSPU
Component WOD
E9	S9	PS9
Spin 15 minutes	Bent row - Shrug	Max height box jump
70% effort	3-3-3-3-3-3-3	1-1-1-1-1-1-1
	Rest 2 minutes	Rest 2-3 minutes
Post to comments.

Click here for a printable version

Mobility WOD
Thruster & pullup prep
Four rounds for time of:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 meters
15 Thruster 42/30kg	15 Thruster 30/20kg	15 Thruster 20/16kg
15 Pull-ups	15 Pull-ups	15 Pull-ups (band)
Post time to comments.

Mobility WOD
Squat prep
Tabata "Bottom to Bottom" Squat
Level 3	Level 2	Level 1
Run 1600m	Run 1200m	Run 800m
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
PBI Matrix
Muscle-ups or max unbroken pull-ups and ring dips
Post Tabata score and mile time to comments.

Mobility WOD

Deadlift prep

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

Gymnastics WOD

Complete as many rounds as possible in 10 minutes of:

15 Second Handstand

15 Weighted hollow rock

15 Second Chin over the bar

15 Trunk rotations (with a kettlebell, feet elevated)

Post rounds and load(s) to comments.

Rest Day @ CrossFit Perth

 

For time:
	Level 3	Level 2	Level 1
Walking lunge steps	25 reps	18 reps	12 reps
Pull-ups	20 reps	15 reps	10 reps
50 Box jumps	20 inch box	15 inch box	12 inch box
Double-unders	20 reps	15 reps	10 or /60 single
Ring dips	25 reps	18 reps	12 reps (band)
Knees to elbows	20 reps	15 reps	10 reps
30 Kettlebell swings	32/24kg	24/16kg	16/12kg
Sit-ups	30 reps	20 reps	15 reps
20 DB Hang squat cleans	15/12.5kg	12.5/10kg	10/7.5kg
Back extensions	25 reps	18 reps	12 reps
30 Wall ball shots	9/6.5kg	8/5kg	6.5/4kg
Rope climb ascents	3 reps	2 reps	1 rep
Post time to comments.

Mobility WOD
Thruster prep
Thruster 3-3-3-3-3-3-3
E6	S6	PS6
Row 2500m	Bench press	Dip to squat
	5-5-5-5	10-10-10-10-10-10
	Rest 3 minute	Rest 2 minute
Post weight to comments.

Skills & Drills
Muscle-up progressions
"Meadows"
In pairs complete
For time:
Level 3
20 Muscle-ups
25 LFIH
30 Ring HSPU
35 Ring row
40 Ring push-ups
Level 2
33 Pull-ups
33 KTE
33 Ring dips
25 LFIH
30 HSPU
35 Ring rows
20 Ring push-ups
Level 1
33 Pull-ups (band)
33 Knee raise
33 Ring dips (band)
25 LFIH
30 HSPU
35 Ring rows
20 Ring push-ups
LFIH = Lowers from an inverted hang on the rings slowly, with
straight body and arms
Ring HSPU = Ring handstand push-ups
Post time to comments.

Mobility WOD
Front rack
Front squat 3-3-3-3-3 reps
15-12-9-6-3 reps for time of:
Level 3	Level 2	Level 1
Power clean 60/40kg	Power clean 45/30kg	Power clean 30/20kg
Bar-facing burpee	Bar-facing burpee	Bar-facing burpee
Post weight and time to comments.

Mobility WOD
Pull-up prep
Weighted pull-ups 3-3-3-3-3 reps
Gymnastics WOD
3 Rounds of:
3 Lowers from an inverted hang on the rings
10 Hollow rock to V sit-up
5 Strict toes to bar
10 Back extension
Post to comments.

Happy Birthday Marie Loveshack!

Mobility WOD
Press prep
Eight rounds for max reps of:
	Level 3	Level 2	Level 1
Push-press 20 seconds	35/20kg	25/15kg	15/10kg
Rest 10 seconds
Lunge in 20 seconds	Jumping alternating	Jumping alternating	Alternate
Rest 10 seconds
Component WOD
	E1	S1	PS1
	Jog 1600m	Deadlift 5-5-5	10 power jump
E=Endurance, S=Strength, PS=Power & speed
Segments are to work on your weakness and should be @ 70%
Pick which segment you wish to work on at the end of the WOD
Post reps to comments.

Rest Day @ CrossFit Perth

Great work everyone who knocked out the Total and Rankings WOD yesterday, if you missed out you will have the chance to do it this Thursday.

We will have the results posted by the end of next week!

Click here to register!

If you would like to compete but can't find a partner, checkout the event board at the gym for names or email info@crossfitperth.com.au

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare 7 Jan 11
Level 3	Level 2	Level 1
Row 500m	Row 375m	Row 250m
20 Double-unders	15 Double-unders	60 Skip (2 foot)
15 Squat clean 70/50kg	15 Squat clean 50/37kg	15 Squat clean 35/25kg
10 Handstand push-ups	10 Handstand push-ups	10 Handstand push-ups
5 Muscle-ups	25 Pull-ups/Ring dips	25 Pull-ups/Ring dips
10 Push-jerk 70/50kg	10 Push-jerk 50/37kg	10 Push-jerk 35/25kg
15 Snatch 60/40kg	15 Snatch 45/30kg	15 Snatch 30/20kg
20 Box jump 28 inch	20 Box jump 24 inch	20 Box jump 20 inch
Run 400m	Run 300m	Run 200m
Rankings will be based on your CrossFit Total weight and WOD time.
Post yout Total weight and WOD time to comments.

Mobility WOD
Release the power
Five rounds of:
Level 3	Level 2	Level 1
3 Cleans	3 Cleans	3 Clean
20 Burpees	15 Burpees	10 Burpees
3 Rounds for time of:
10 second L-ring support
20 second Handstand
30 second Static squat
Post time to comments.

Great work Mark, Rich, Jas and Ryan getting muscle-ups!

Skills & Drills
Muscle-ups
Double-unders
Strength
Back squat to 1/2 ROM 1-1-1
Strict press to eye 1/2 ROM 1-1-1
Deadlift to below the knee 1-1-1
Complete as many double-unders
as possible in 5 mins after:
50 Hip extension
50 Sit-ups 15/10kg
50 Flutter kick
Post weight to comments.

Great work Eleni on getting your first pull-up
&
Clint and Gareth for getting engaged!

Mobility WOD
General mobility
Weighted pull-ups 1rep @ 40%, 1rep @ 60%, 1 rep @ 80%, 1 rep @ 100%
Complete as many rounds as possible in 10 minutes of:
Level 3	Level 2	Level 1
15 Wall ball  9/6.5kg	15 Wall ball  6.5/5kg	15 Wall ball  5/4kg
1 Rope climb, 15ft	1 Rope climb, 12ft	1 Rope ascent, 9ft
Post time to comments.

Guess who's back?

Mobility WOD
Overhead squat prep
"Nancy"
5 rounds for time of:
Level 3	Level 2	Level 1
400 meter run	300 meter run	200 meter run
15 OH squat (45/30kg)	15 OH squat (35/22.5kg)	15 OH squat (25/15kg)
Compare 22 June 11 Post time to comments.

Mobility WOD
Deadlift prep
Five rounds for time of:
Level 3	Level 2	Level 1
15 Deadlift, 80/60kg	15 Deadlift, 60/45kg	15 Deadlift, 40/30kg
15 Toes to bar	15 Knees to elbows	15 Knee raise
Gymnastics WOD
3 Rounds of:
20 Second static plank
20 Second right side dumbell plank hold 8/6kg
8 Hollow rock to arch
20 Second left side dumbell plank hold 8/6kg
Post time to comments.

Click here for more information about the 2011 SASR RTF Wounded Warrior Weekend!

Facebook group click here!

Rest Day @ CrossFit Perth

Happy Fathers Day To All Of Our CrossFit Dads!

You can't beat being a proud Dad

1 rep max Clean & Jerk

1 rep max Snatch

Isabelle

30 Snatch for time:

Or

3 Rounds for time of:

Run 400 metres

10 Back extension

Run 300 metres

20 Burpees

Run 200 metres

40 Sit-ups

Post weight and time to comments.

Mobility WOD

Jumpers knee

2 Rounds of 20 seconds work followed by 20 seconds rest of:

Kettlebell overhead lunge walk right arm

Max ring dips

Kettlebell overhead lunge walk left arm

Max strict pull-ups

2 Rounds of 20 seconds work followed by 10 seconds rest of:

Kettlebell rack lunge walk right arm

Max ring-push-ups

Kettlebell rack lunge walk left arm

Max kipping pull-up

2 Rounds of 20 seconds work followed by 20 seconds rest of:

Lunge walk

Max push-ups

Lunge walk

Max ring row

Post weight and reps to comments.

Thursdays are an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day.
Mobility WOD
Snatch prep
Snatch grip high-pull 3-3-3-3
Snatch balance 2-2-2-2
Snatch 1-1-1-1
4 Rounds for time:
8 V-outs
Row 250m
8 Back extension
15 Hollow rock
Guidelines for the lifts
Work through each movement in sequence e.g. 3 SGHP, 2 SB & 1 Snatch
Rest as required between reps and rounds.
Increase the weight after each evolution.
Use the same weight on each evolution.
Post weight to comments.