CrossFit Perth

"Del"
For Time:
	Level 3	Level 2	Level 1
Burpees	25 Reps	18 Reps	12 Reps
Run with a medball	400m	300m	200m
25 Weighted pull-ups	10/7kg	Body wt	Band
Run with a medball 9/6.5kg	400m	300m	200m
25 Handstand push-ups	Body wt	Abmat	Box
Run with a medball	400m	300m	200m
25 Chest-to-bar pull-ups		Band	Band
Run with a medball 9/6.5kg	400m	300m	200m
Burpees	25 Reps	18 Reps	12 Reps
Note: Scaling is only a guide, can be mixed and matched as required.

Mobility WOD
PSOAS, lower back, quads
	Level 3	Level 2	Level 1
Back squat	100/70kg	75/50kg	50/35kg
Kettlebell swing	32/24kg	24/16kg	16/12kg
Note: Scaling is only a guide, mix and match as required.

E6	S6	PS6
Row 2500m	Bumbell bench press	Dip to squat
	5-5-5-5-5	3-3-3-3-3-3-3
	Rest 3 minute	Rest 2 minute

Mobility WOD
Hamstrings, quads, pecs
Skills & Drills
Snatch pieces
Hang power snatch
Snatch balance
Hang squat snatch
Gymnastics WOD
Complete as many rounds and reps as possible in 7 Minutes of:
5 Back extension
10 Hollow rock
Dumbell T hold left arm 15 sec
Dumbell T hold right arm 15 sec
Strict knees to elbows

For time:

As an individual

Run 1000m

20 Strict pull-ups

In pairs

Row 2000m

60 Ball slam (10/8kg)

3 Rounds of:

50 Sit-ups

40 Push-ups

30 Ring row

As an individual

30m one arm medball overhead lunge walk

10 Burpee

Run 200m There is no partitioning in this workout, the clock does not stop. Your time is taken once the 200m run i complete.

/>Happy Birthday Ryan

Overhead Squat 3-3-3-3-3 reps
In a team relay format complete as many reps as possible in 7 minutes of power clean.
Each person in the team must complete 2 power clean before the next person in the team can start.
The total weight should be per team should equal 200kg.

Mobility WOD
Diane prep
"Diane"
21-15-9 reps of:
Level 3	Level 2	Level 1
Deadlift 100/70kg	Deadlift 75/50kg	Deadlift 50/35kg
Handstand push-ups	HSPU (abmat)	HSPU (box)
Compare  31 Oct 11
Component WOD
E17	S17	PS17
Jog 10 mins out	Snatch grip high-pull	Snatch balance
Jog 10 mins back	3-3-3-3-3-3	2-2-2-2-2-3
	3 mins rest between	Rest 3 mins between
Post weight and time to comments.

Rest day @ CrossFit Perth

With 40 minutes on the clock In pairs with only 1 person working at any one time
Complete 5 rounds for time of:
	Level 3	Level 2	Level 1
21 Turkish get-up	20/15kg Bar	16/12kg Kettlebell	12/8kg Kettlebell
Run	400m	300m	200m
With the time remaining in the same pairs as complete as as much distance as possible of:
5 hand release push-ups followed by 1 broad jump

CrossFit Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
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.

Remember to submit your scores by 8am Monday Perth time.

Mobility WOD
Squat prep, shoulder prep, glutes
Skills & Drills
Speed under the clean
Handstand
Complete as many rounds as possible in 9 minutes of:
3 Hip back extensions
15 Second handstand
10 Lunges weighted (alternating legs)
Run 200m

The CrossFit Open WOD 12.5 will be run this morning at 9:30am and this evening at 6:30pm.

Mobility WOD
Lower back, hamstrings, quads
Squat clean 1-1-1-1-1
9-6-3 reps for time of:
Level 3	Level 2	Level 1
Thruster (75/50kg)	Thruster (60/40kg)	Thruster (40/25kg)
Muscle-up	18, 12, 6 Reps of:
	Pull-ups	Pull-ups (band)
	Knees to elbows	Knees raise
	Ring row	Ring row (band)
	Ring dips	Ring dips (band)

Mobility WOD
Forearm, Glute, PSOAS
One legged kettlebell deadlift atlernating legs 2-2-2-2-2-2
Super set each with a barbell deadlift
Three rounds for time:
Level 3	Level 2	Level 1
Row 500 meters	Row 375m	Row 250m
20 GHD sit-ups	20 Wallball sit-ups	20 Sit-ups
2 Rope climb (15ft)	2 Rope climb (12ft)	2 Rope climb (9ft)

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 28 Sept 11
Add total reps to get your score.

Rest Day @ CrossFit Perth

Happy Birthday Kira!

Complete as many rounds and reps as possible in 12 minutes of:
Level 3	Level 2	Level 1
150 Wall ball shots, men 9kg ball and 10ft target, women 6.5kg ball
90 Double-unders
30 Muscle-ups

Remember to submit your scores by 8am Monday due to the time zone change in the U.S.

Mobility WOD
Skills & Drills
Muscle-ups
Double-unders
E20	S20	PS20
Spin 5 minutes	Front squat 3-3-3-3-3	Power jump for height
Jog 800m		1-1-1-1-1-1-1-1
Spin 5 minutes		Rest 2 minutes between

Mobility WOD
Calves, quads, hams
Skills & Drills
Front squat
Squat clean
"Jerry"
For time:
Level 3	Level 2	Level 1
Run 1600m	Run 1200m	Run 800m
Row 2000m	Row 1500m	Row 1000m
Run 1600m	Run 1200m	Run 800m

Mobility WOD
Lats, Traps, Thoracic
"J.T."
21-15-9 reps of:
Level 3	Level 2	Level 1
Handstand push-ups	HSPU (Band)	HSPU (Box)
Ring dips	Ring dips (band)	Ring dips (band)
Push-ups	Push-ups	Push-ups (band)
Component WOD
E5	S5	PS5
Spin 15 mins	Pull-ups	Row 5 x 30 sec max
	3-3-3-3	Use power setting
	Rest 2 minutes	Rest 1 minute

Mobility WOD
PSOAS, Lower back, Calves
Skills & Drills
Muscle-ups
Double-unders
"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
Compare 07 April 2011

Mobility WOD
Heavy metcon prep
Working at 70%, 80%, 85%, 90%
Clean 1,1,1,1
Jerk 1,1,1,1
"DT"
Five rounds for time of:	Level 3	Level 2	Level 1
12 Deadlift	70/50kg	50/35kg	35/25kg
9 Hang power clean	70/50kg	50/35kg	35/25kg
6 Push jerk	70/50kg	50/35kg	35/25kg

 Rest Day @ CrossFit Perth


Thanks to CrossFit Brisbane

Happy Birthday Claire

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
52kg Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
  35kg Push press, 12 reps
9 Toes-to-bar

Remember to post your own score to the games site!

Check out the CF Games Australian Facebook page!

Due to the CrossFit Open and different days for the WOD we will have a sliding format today
Mobility WOD Choose your favorite's
If you did 12.3 on Thursday
Five rounds for time of:
Level 3	Level 2	Level 1
7 DB cluster, 15/12kg	7 DB cluster, 12/7.5kg	7 DB cluster, 7.5/5kg
10 Pull-ups	8 Pull-ups	6 Pull-ups or 10 band
If your doing 12.3 at 6:00am or 6:30pm
Be at the box atleast 30 mins prior to mobalise and warmup
If you are doing 12.3  on Saturday
Skills & drills
Toes to bar
1 Round of:
1 rep of Strict press
Row max distance in 30 seconds
Max height box jump 1 rep
Row max distance in 45 seconds
1 rep of Strict press
Row max distance in 90 seconds
Max height box jump 1 rep
Row max distance in 45 seconds
1 rep of Strict press
Row max distance in 30 seconds
Max height box jump 1 rep Rest as required between each.

Skills & Drills
Double-unders max unbroken in 60 seconds Box-jump, Toes2Bar Kipping pull-ups, Ring Dips & Muscle - ups
Five rounds for time of:
Level 3	Level 2	Level 1
7 Dumbbell cluster, 15/12.5kg	7 Dumbbell cluster, 12.5/7kg	7 Dumbbell cluster, 7/5kg
10 Pull-ups	8 Pull-ups	6 Pull-ups or 10 band

Mobility WOD
OH, hips, forearms
3 Rounds of:
Hang clean pull 1
Squat clean 1 rep
Push or split jerk 1 rep
Increase the weight after each round working towards your WOD weight.
Complete as many rounds as possible in 10 minutes of:
	Level 3	Level 2	Level 1
2 Clean and jerk	85/60kg	62.5/45kg	40/30kg
Rope climb, 1 ascent	15ft	12ft	9ft

Mobility WOD
Lower back, quads, hamstrings
Back Squat 5-5-5-5-5 reps
Skills & Drills
Kipping pull-ups
Butterfly pull-ups
Kipping ring dips & handstand push-ups
Muscle-ups

In Pairs complete:
For time:
Level 3	Level 2	Level 1
50 HSPU	50 HSPU (abmat)	50 HSPU (box)
100 KTE	75 KTE	50 KTE
Run 1600 meters	Run 1200 meters	Run 800 meters
150 Push press 35/20kg	150 Push press 20/15kg	150 Push press 15/10kg
300 Double-unders	275 Double-unders	150 Double-unders
		or 600 normal skip 2 foot
Only one person in each pair can be working at any one time.
Complete each exercise before progressing to the next.

Meet at Mullaloo Beach in front of the surf club, grass sied. There will 7am and 8am sessions only!

Those doing 12.2 be at CFP 0700!

Rest Day @ CrossFit Perth

Thanks to CrossFit Brisbane for the image.

Photo courtesy Krista Martin.  Photos from the Hardnup Challenge are now available for purchase. Go to www.kristamartinphotography.com.au for details on how to view!

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
		Male weight	Female weight
Snatch, 30 reps		35kg	20kg
Snatch, 30 reps		61kg	35kg
Snatch, 30 reps		75kg	45kg
Snatch, as many reps as possible		95kg	55kg

 

 

Mobility WOD
12.2 prep
Skills & Drills
The Burgener warm-up
Working @ 70%
Run 1km
3 Rounds of:
3 Snatch pull increase the weight after each round
5 Hip-Back extension or good morning
10 second L-hang
Run 1km

CrossFit Perth is currently 9th in Australia!

Mobility WOD
Lats, Thoracic, ITB
Weighted pull-ups 1-1-1-1-1-1-1 reps
Three rounds for time of:
Level 3	Level 2	Level 1
Row 300 meters	Row 225 meters	Row 150 meters
20 Wallball shots 9/6.5kg	20 Wallball shots 6.5/5kg	20 Wallball shots 5/4kg
10 Pull-ups	8 Pull-ups	6 Pull-ups (band)

Monday 5th March public holiday we will be @ Mullaloo beach. 7 and 8am session. More info to follow!