CrossFit Perth

Mobility WOD
Overhead prep
"White"
Five rounds for time of:
	Level 3	Level 2	Level 1
Rope climb, 3 ascents	15ft	12ft	9ft
10 reps of	Toes to bar	KTE	Knee raise
21 Walking OH plate lunge	20/15kg	15/10kg	10/5kg
Run	400m	300m	200m
Post time to comments.

Mobility WOD
Hip & shoulder prep
Three rounds for time:
	Level 3	Level 2	Level 1
30 Wallball shots	9/6.5kg	6.5/5kg	5/4kg
30 Squat snatches	35/25kg	25/15kg	15/10kg
(movement initiates with barbell below the knees)
Post time to comments.

 

For time:
Level 3	Level 2	Level 1
Row 300 meters	Row  225 meters	Row 150 meters
20 Push press 60/45kg	20 Push press 45/30kg	20 Push press 30/20kg
Row 300 meters	Row  225 meters	Row 150 meters
15 Push press 60/45kg	15 Push press 45/30kg	15 Push press 30/20kg
Row 300 meters	Row  225 meters	Row 150 meters
10 Push press 60/45kg	10 Push press 45/30kg	10 Push press 30/20kg
Row 300 meters	Row  225 meters	Row 150 meters
5 Push press 60/45kg	5 Push press 45/30kg	5 Push press 30/20kg
15 minutes after starting the first WOD:
Level 3	Level 2	Level 1
25 GHD sit-ups	25 GHD sit-ups paralelle	25 Abmat sit-ups
1 Muscle-up	5 reps Pull-ups, Knees 2 elbows, ring dips
20 GHD sit-ups	20 GHD sit-ups paralelle	20 Abmat sit-ups
2 Muscle-ups	7 reps Pull-ups, Knees 2 elbows, Ring dips
15 GHD sit-ups	15 GHD sit-ups paralelle	15 Abmat sit-ups
3 Muscle-ups	9 reps Pull-ups, Knees 2 elbows, Ring dips
10 GHD sit-ups	10 GHD sit-ups paralelle	10 Abmat sit-ups
4 Muscle-ups	11 reps Pull-ups, Knees 2 elbows, Ring dips
5 GHD sit-ups	5 GHD sit-ups paralelle	5 Abmat sit-ups
5 Muscle-ups	13 reps Pull-ups, Knees 2 elbows, Ring dips
Level 1 use bands and static dips as required.
Post time for each to comments.

Rest Day @ CrossFit Perth

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare 10 Sept 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 HSPU (abmat)	10 HSPU (box)
5 Muscle-ups	25 Pull-ups/Ring dips	25 Pull-ups/Ring dips (band)
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.

Well done Leah, Stef, Jackie and Damo on completing the CrossFit Level 1 certification.

Mobility WOD
Snatch prep
Seven rounds of:
Level 3	Level 2	Level 1
35 Double-unders	27 Double-unders	105 Skip (2 feet)
1 Snatch	1 Squat snatch	1 Power snatch
		1 Overhead squat
Make one snatch attempt per round
Post time and weight  to comments.

Mobility WOD

Shoulders & hips

Skills & Drills

Snatch grip deadlift

Snatch grip high-pull

Snatch balance

Squat snatch

Complete as many reps as possible in 6 minutes of:

Hollow rock to superman

Hip extension

Abmat sit-ups

Score is taken from the lowest amount of reps for either movement.

Mobility WOD
Shoulder prep & lumbar
Set a cone at 20 meters. Five rounds for time of:
	Level 3	Level 2	Level 1
Overhead walk 40m	85/60kg	32/24kg	24/16kg
30 Wallball shots	9/6.5kg	6.5/5kg	5/4kg
Farmer  carry 40m	35/25kg	24/16kg	16/12kg
Level 3 use barbells Level 2 & 1 use 2 x the described kettlebell weight The barbells must be turned around the cone Kettlebells follow the cone circuit
Post time to comments.

 

Three rounds for time of:
	Level 3	Level 2	Level 1
15 OH squat	45/30kg	35/22.5kg	22.5/15kg
15 Pull-ups	L hold	Leg raise	Knee raise
15 Split-jerk	45/30kg	35/22.5kg	22.5/15kg
Knees to elbows	15 reps	11 reps	7 reps
15 Hang clean	45/30kg	35/22.5kg	22.5/15kg
15 Back extension	10/5kg	5/2.5kg	2.5/0kg
Hold the plate or dumbbell to chest for back extensions.
Post to comments.

Mobility WOD
Big pieces
Level 3	Level 2	Level 1
Clean, 1 rep	Clean, 2 rep	Clean, 3 reps
Bench press, 1 rep	Bench press, 2 reps	Bench press, 3 reps
Overhead squat, 1 rep	Overhead squat, 2 reps	Overhead squat, 3 reps
Clean is from the ground, power or squat.
Post to comments.

Rest Day @ CrossFit Perth

In pairs complete as many rounds as possible in 15 minutes:
Sprint 20m
10m Sprawl and roll
10 Ball slam
Rest 5 minutes then
In pairs complete as many rounds as possible in 10 minutes:
5 Burnouts
Leopard crawl 10m
Rest 5 minutes then
Cone Eliminator
Only one person in each pair can work at any one time.
Post time to comments.

Mobility WOD
"Bradshaw"
10 rounds for time of:
	Level 3	Level 2	Level 1
3 Handstand push-ups	Body weight	Abmat	Box
Deadlift, 6 reps	100/70kg	75/52.5kg	50/35kg
12 Pull-ups	Body weight	Band	Band
Double-unders	24 reps	18 reps	12 reps
			Or
			72 skip 2 feet
Post time to comments.

Moblity WOD
Skills & Drills
Pick a skill of your choice
21-15 and 9 rep rounds of:
	Level 3	Level 2	Level 1
Left-arm Kettlebell snatch	24/16kg	20/12kg	16/8kg
Right-arm Kettlebell snatch	24/16kg	20/12kg	16/8kg
Pull-ups		Band	Band
Post time to comments.

Mobility WOD
General prep
"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 2 & 1 use a band as required
Compare 27 Apr 11
Post total reps from all 32 intervals to comments

Mobility WOD
Hip & pull prep
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:
	Level 3	Level 2	Level 1
Wall-ball 10ft (Reps)	9/6.5kg	6.5/5kg	5/4kg
Sumo deadlift high-pull (Reps)	35/25kg	25/20kg	20/15kg
Box Jump (Reps)	20 inch box	16 inch box	12 inch box
Push-press (Reps)	35/25kg	25/20kg	20/15kg
Row (Calories)
There is no additional rest between exercises
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.

Moblity WOD
Shoulder prep
Complete as many rounds as possible in 20 minutes of:
Level 3	Level 2	Level 1
3 Wall climbs	DB pushup-reverse walk 2m-standing-overhead
10 Up-downs	8 Up-downs	6 Up-downs
5 Parallette pass-throughs	4 Parallette pass-throughs	3 Parallette pass-throughs
10 Grasshoppers	8 Grasshoppers	6 Grasshoppers
For the wall climbs, L3 toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm. L2 work onto a box and L1 feet remain on the ground.
Post time to comments.

Rest day @ CrossFit Perth

Great work everyone who competed at the REX Affiliate Cup today. We were all really proud of you guys. Well done Claire, Steve, Helen and Ad's on a podium finish and Anna who won the spirit of the event award after only 1 week of CrossFitting and putting her hand up the night before the event.

Thanks Aiden for the pics!

FMP Baru
Insertion
Level 3	Level 2	Level 1
Lunge walk 100m	Lunge walk 75m	Lunge walk 50m
Assault
Complete as many rounds as possible in 15 minutes of:
10 Box jump 24 inch	10 Box jump 18 inch	10 Box jump 12 inch
10 Ball slam (10/8kg)	10 Ball slam (8/6kg)	10 Ball slam (6/4kg)
10 Man makers (20/14kg)	10 Man makers (14/10kg)	10 Man makers (10/8kg)
Extraction
Run 1600m	Run 1200m	Run 800m
Post to comments.

Mobility WOD
Press prep
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
3 Rounds for time of: (if your doing the affiliate cup only 1 round)
Level 3	Level 2	Level 1
Row  600m	Row 450m	Row 300m
25 Wallball (9/6.5kg)	25 Wallball (6.5/5kg)	25 Wallball (5/4kg)
25 KB swing (24/16kg)	25 KB swing (16/12kg)	25 KB swing (12/8kg)
Post to comments.

"Remembrance Day Let We Forget"

Mobility WOD
Muscle-up prep
Skills & Drills
Muscle-ups
Rowing
E11	S11	PS11
Jog 7 mins out & back	Weighted pull-up	6 Rounds of:
	2-2-2-2-2	Ground to squat in 15sec
	Rest 3 mins between	Rest 2 mins between
Post to comments.

Mobility WOD
Running prep
Ten rounds, each for time of:
Level 3	Level 2	Level 1
100 metres	75 metres	50 metres
Rest 90 seconds between each effort.
Post times for each round to comments.

 

Mobility WOD
Overhead prep
Three rounds for time of:
	Level 3	Level 2	Level 1
10 Overhead squat	60/45kg	45/30kg	30/15kg
Double-unders	50 reps	40 reps	30 reps
			or
			90 2 foot skip
Component WOD
	E18	S18	PS18
	Row 15 minutes	Bench press	Snatch balance
		5-5-5-5-5	3-3-3-3-3-3
		Rest 3 minutes	Rest 3 minutes
Post to comment.

Five rounds for time of:
Level 3	Level 2	Level 1
Run 200m	Run 150m	Run 100m
7 Muscle-ups	7 Pull-ups	7 Pull-ups (band)
	7 KTE	7 Knee raise
	7 Ring dips	7 Dips (band)
Run 200m	Run 150m	Run 100m
7 Handstand push-ups	7 HSPU (abmat)	7 HSPU (box)
Run 200m	Run 150m	Run 100m
30 second L-sit hold	20 second L-sit hold	10 second L-sit hold
Run 200m	Run 150m	Run 100m
20 One legged squats	16 One legged squats	10 One legged squats
Post time to comments.

Happy Birthday Stefi!

Rest Day @ CrossFit Perth

Five rounds for time of:
Level 3	Level 2	Level 1
Run 200 meters	Run 150 meters	Run 100 meters
20 Pull-ups	15 Pull-ups	10 Pull-ups (band)
Run 200 meters	Run 150 meters	Run 100 meters
20 Push-ups	15 Push-ups	10 Push-ups (band)
Run 200 meters	Run 150 meters	Run 100 meters
20 Sit-ups	15 Sit-ups	10 Sit-ups
Run 200 meters	Run 150 meters	Run 100 meters
20 Squats	15 Squats	10 Squats
Post time to comments.

Mobility WOD
Deadlift prep
Deadlift 1-1-1-1-1-1-1
Five rounds for time of:
	Level 3	Level 2	Level 1
7 Squat clean	70/50kg	50/30kg	30/20kg
14 Kettlebell swing	24/16kg	20/12kg	16/8kg
Post weight and time to comments.

 

 

Mobility WOD
General prep
Skills & Drills
Pistol squats
Squat clean
Gymnastics WOD
Each minute on the minute for 10 minutes complete:
15 second handstand
5 Ring row
5 Squat
With the time remaining in each minute complete static overhead PVC squat for time.
Post time accumulated for static squat to comments.

Easy Roast Chicken

Here is another Paleo recipe stolen from The Real Food Mama... Enjoy!

Ingredients:
Whole Cage Free Chicken (they are usually called whole fryers)
6 pads of butter, about 2 Tbsp cut into squares
1 Tbsp Dried Thyme
Salt & Pepper
Whole Lemon, cut in half
Olive Oil

Pre-heat your oven to 375. Rinse your chicken well before preparing it. Brush some olive oil into the bottom of the roaster pan to prevent the chicken skin from stinking to the sides and bottom.  Place Chicken in the roaster pan.  At this point I use a finger to loosen the skin covering the chicken breast, place three pads of butter under skin on each side, slide one way to the back, one down by the leg and one on top of the front part of breast. Do the same on the other side. Squeeze lemon all over bird and then stick the lemon halves into the cavity of the bird. Sprinkle thyme and pepper over the chicken, and then liberally sprinkle salt all over the chicken. Place the chicken in uncovered roaster pan into oven for 1 1/2 hours.

Carve the chicken and serve with your favorite side!

Mobility WOD
Overhead prep
"White"
Five rounds for time of:
	Level 3	Level 2	Level 1
Rope climb, 3 ascents	15ft	12ft	9ft
10 reps of	Toes to bar	KTE	Knee raise
21 OH plate lunge steps	20/15kg	15/10kg	10/5kg
Run	400m	300m	200m
Post time to comments.

 

 

Mobility WOD
Pull-up prep
Complete as many rounds in 30 minutes as you can of:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 meters
10 L-Pull-ups	8 Leg raise pull-ups	6 Knee raise pull-ups
15 Back Extension	11 Back Extension	Static bridge 30 sec
20 Sit-ups with 25kg	20 Sit-ups with 10kg	20 Sit-ups
Post to comments.

Mobility WOD
Squat prep
Front squat 2-2-2-2-2-2-2-2-2-2 reps
	MELBOURNE CUP
	Piggyback Race 200m
Post to comments