CrossFit Perth

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

Mobility WOD
Squat & Overhead
Overhead squat 3-3-3-3-3
"Ricky"
Complete as many rounds as possible in 20 minutes of:
	Level 3	Level 2	Level 1
Pull-ups	10 Reps	8 Reps	6 Reps, band
5 Deadlift	2 x 36/28kg	70/50kg	50/35kg
8 Push-press	60/40kg	40/30kg	30/20kg

Mobility WOD
Fran prep
Push press 3-2-1 Front squat 3-2-1 Thruster 3-2-1
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Level 3	Level 2	Level 1
Thruster 42.5/30kg	Thruster 30/20kg	Thruster 20/16kg
Pull-ups	Pull-ups	Pull-ups (band)
Compare 7 Jan 11
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Happy Birthday Chloe

Click here to wish Chloe a Happy Birthday on facebook
(remember to log into facebook first)

Rest Day @ CrossFit Perth

"Hidalgo"
For time:	Level 3	Level 2	Level 1
Run	3200m	2400m	1600m
Rest 2 minutes
20 Squat clean	60/45kg	45/30kg	30/20kg
20 Box jump	24 inch	18 inch	12 inch
20 Walking lunge plate overhead	20/15kg	15/10kg	10/7.5kg
20 Box jump	24 inch	18 inch	12 inch
20 Squat clean	60/45kg	45/30kg	30/20kg
Rest 2 minutes
Run	3200m	2400m	1600m
If you've got a twenty pound vest or body armor, wear it.

Mobility WOD
Back, hamstrings, glutes
Five rounds for time of:
	Level 3	Level 2	Level 1
9 Deadlift	60/45kg	45/30kg	30/20kg
6 Hang power snatch	60/45kg	45/30kg	30/20kg
3 Overhead squat	60/45kg	45/30kg	30/20kg

Mobility WOD
Calves, back, shoulders
Complete as many rounds as possible in 20 minutes of:
Level 3	Level 2	Level 1
18 Box jumps, 24" box	18 Box jumps, 18" box	18 Box jumps, 12" box
15 Toes to bar	15 Knees to elbows	15 Knee raise
12 Pull-ups	8 Pull-ups	6 Pull-ups strict (band)

CrossFit Games Beta site is up!

Mobility WOD
Back,shoulders,PSOAS
Front squat 2-2-2-2-2-2 reps
For time:
Level 3	Level 2	Level 1
10 Muscle-ups	27 Pull-ups	27 Pull-ups
100 Push press 35/25kg	27 Knees to elbows	27 Knees raise
Row 1000 meters	27 Ring dips	27 Dips (band)
	100 Push press 25/15kg	100 Push press 15/10kg
	Row 750 meters	Row 500 meters
Partition the pull-ups, KTE and ring dips as required.
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Mobility WOD
Snatch prep
Snatch 1-1-1
For time:
	Level 3	Level 2	Level 1
Run	1000 meters	750 meters	500 meters
Push-ups	100 reps	75 reps	50 reps
10 Snatch	60/45kg	45/30kg	30/20kg

Happy 16th Birthday Jake

Mobility WOD
Hip,shoulder,hammies
Clean 1-1-1
21-15-9 reps for time of:
Level 3	Level 2	Level 1
Clean 60/40kg	Clean 45/30kg	Clean 30/20kg
GHD sit-up	Abmat wallball sit-ups	Abmat sit-ups
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Rest day

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare 26/11/11
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Mobility WOD
Lower back & hips
Component WOD
E13	S13	PS13
The beep test	Weighted dips & pull-ups	4 Rounds of:
	3-3-3-3-3-3-3	Sprint 50 metres
	Rest 2 mins	3 box jump
		5 Statch balance
		Rest 3:1
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Congrats Claire Scott on graduating WAPOL as DUX

Mobility WOD
Shoulders & Back
Skills & drills
Double-unders Strategies to work through the big lifts
Four rounds at 55%, 65%, 75%, 85% of:
1 Turkish get-up alternate arms
2 Good morning
3 Back squat
2 Strict press
1 Deadlift
Note this is not for time, take 1-2 minutes between each movement.
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CrossFit Strongman Cert 12-13 May 2012 click here to register

Mobility WOD
Hamstrings & Psoas
Skills & drills
Rowing & pose running
Three rounds for time of:
Level 3	Level 2	Level 1
Row 1000 meters	Row 750 meters	Row 500 meters
Run 800 meters	Run 600 meters	Run 400 meters
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Component WOD
Shoulders & calves
Five rounds for time of:
Level 3	Level 2	Level 1
20 Pull-ups	15 Pull-ups	10 Pull-ups (band)
30 Kettlebell swings 24/20kg	30 Kettlebell swings 20/16kg	30 Kettlebell swings 16/12kg
40 Double-unders	30 Double-unders	20 Double-unders
		or 100 skip 2 feet
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Happy Birthday Emmett!

Mobility WOD
Hamstring & shoulder
Deadlift 5-5-5-5-5 reps
Three rounds for time:
Level 3	Level 2	Level 1
7 Muscle-ups	19 Pull-ups	19 Pull-ups (band)
21 Dumbbell thruster (15/10kg)	19 Knees to elbows	19 Knees raise
	19 Ring dips	19 Dips (band)
	21 Dumbbell thruster (10/6kg)	21 Dumbbell thruster (6/4kg)
Level 2 & 1 partition the pull-ups, kte and ring dips as required.
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Rest day @ Crossfit Perth

Mobility WOD
Snatch prep
Three rounds for time of:
	Level 3	Level 2	Level 1
15 right arm Dumbbell squat snatch	15/12.5kg	12.5/8kg	8/6kg
15 sit-ups	GHD	Abmat 15/10kg	Abmat
15 left arm Dumbbell squat snatch	15/12.5kg	12.5/8kg	8/6kg
15 Reps of	Toes to bar	Knee 2 to elbows	knee raise
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Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Seven rounds for time of:
	Level 3	Level 2	Level 1
3 Clean	95/70kg	70/50kg	45/35kg
4 Reps of	Ring handstand	Handstand	Abmat  handstand
	push-ups	push-ups	push-ups or box
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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
Muscle-up prep
Skills & Drills
Kipping
Muscle-ups
Gymnastics WOD
4 Rounds of:
10 Strict knees to elbow
Dumbell plank left 15 seconds
Dumbell plank left 15 seconds
14 Kettlebell twist
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Skills & Drills
Handstand pushups
Ring handstand pushups
Complete as many rounds as you can in 20 minutes of:
L3	L2	L1
Run 400 meters	Run 300 metres	Run 200 metres
21 Deadlift 70/50kg	15 Deadlift	9 Deadlift
	Rest 2 Minutes	Rest 2 Minutes
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Mobility WOD
Back squat prep
Back Squat 3-3-3-3-3 reps
Component WOD
E16	S16	PS16
4 Rounds of:	Turkish get-up 2-2-2-2-2	1-1-1-1-1-1-1-1-1-1
Run 400m	Rest 3 minutes between	Hang squat snatch
30 Double-unders		Rest 60 seconds between
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First CrossFit Perth WOD for 2012
Mullaloo Park WOD 0800 & 0900
WOD 1
In teams of three complete:
Run L3 6000m, L2 4500m  L1 3000m
150 Ball slam L3 10kg, L2 8kg, L1 6kg
75 Prone to squat (lying on your stomach the rep is complete once you find the bottom of your squat)
WOD 2
In teams of three complete:
L3 20-1, L2 15-1, L1 10-1 Burpee 100 Sit-ups 3 - way

Happy Birthday Jackie Higgins!

Happy New Years Day 2012

Tomorrow morning extended long weekend is 0800 & 0900 workouts at Mullaloo Beach, park in front of the Surf Club and head to the CFP truck.

Stick around for coffee after!

 Happy Birthday Craig Jennings!