CrossFit Perth

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. Yoga tonight 6:30-7:30pm
Clean 3-3-3-3-3-3-3 reps 25 Minutes on the clock, we are going for total tonnage.
Skills & Drills
1 Legged barbell OH pistols
L-Rope climb

Complete as many rounds as possible in 20 minutes of:
Level 3	Level 2	Level 1
5 Chest to bar Pull-ups	5 Pull-ups	5 Pull-ups (band)
5 Ring dips	5 Ring dips (band)	5 Static dips
15 Squats	15 Squats	15 Squat

Component WOD
E30	S30	PS30
Row 5 mins for distance	Snatch pull	Split jerk
Run 10 mins for distance	3-3-3-3-3	2-2-2-2-2
		Work light weight and focus on
		fast foot work and snapping
		into a solid deep landing

Mobility WOD
Helen prep
"Helen"
Three rounds for time:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 metres
21 KB Swing 24/16kg	21 KB Swing 20/12kg	21 KB Swing 12/8kg
12 Pull-ups	8 Pull-ups	8 Pull-ups (band)
Pairs WOD (one working at any one time) AMRAP in 8 minutes of: 10 Wallball sit-ups 10 Hollow rock 2 Turkish get-up

Happy Birthday Derek Best Log into facebook and
click here to wish Derek a Happy Birthday

For time:
Level 3
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Level 2
Run 400m
Ring push-ups, 30 reps
Run 800m
Ring push-ups, 20 reps
Run 1600m
Ring push-ups, 10 reps
Level 1
Run 300m
Push-ups BW or plate, 30 reps
Run 600m
Push-ups BW or plate, 20 reps
Run 1200m
Push-ups BW or plate, 10 reps

Rest Day @ CrossFit Perth

Click here to register and donate.

Three rounds for time of:
	Level 3	Level 2	Level 1
Double-unders	50 reps	37 reps	25 reps or 1-10
Sit-ups	40 reps	30 reps	20 reps
Medicine ball cleans	30 reps	22 reps	15 reps
20 Pull-ups	BW	Band	Jumping
10 Handstand push-ups	Head 2 floor	Abmat	Box

Tomorrow we are back on schedule 0700 WOD, 0800 Oly lifting, 0900 WOD

Five rounds for time of:
	Level 3	Level 2	Level 1
Power clean, 10 reps	60/45kg	45/30kg	30/20kg
15 Wall ball shots	9/6.5kg	6.5/5kg	5/4kg

 

Component WOD
E29	S29	PS29
AMRAP in 15 minutes	Stiff legged deadlift	Hang power snatch
Run 200m	or Good mornings	2-2-2-2-2
9 Burpees	3-3-3-3-3-3-3
12 Hollow rock
15 Kettlebell swing

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. Yoga tonight 6:30-7:30pm
Mobility WOD
Quads. lower back, hamstrings
Skills & Drills Atlas stones
Double-unders
The Unknown WOD
The WOD movements will be explained as the WOD unfolds, time will revealed once reached. This WOD is aimed at mental threshold training.

4 Rounds of partial to full ROM back squat:
1st round is 5 reps of back squat to 1/4 ROM max weight
2nd round is 4 reps of back squat to 1/2 ROM with 90% of max weight
3rd round is 3 reps of back squat to 3/4 ROM with 85% of max weight
4th round is 2 reps of back squat to full ROM with 80% of max weight
Brian Three rounds for time of:
	Level 3	Level 2	Level 1
Rope climb, 5 ascents	15ft	12ft	9ft
Back squat, 25 reps	85/60kg	60/45kg	40/30kg

Overhead Squat 1-1-1-1-1-1-1 reps 25 Minutes on the clock, we are going for total tonnage.
GWOD
Complete as many rounds & reps as possible in 10 minutes of:
10 Hollow rock
15 Second dumbell plank hold left arm
15 Second dumbell plank hold right arm
20 Kettlebell rotation
Sprint 100m

"Jag 28"
For time:
	Level 3	Level 2	Level 1
Run	800m	600m	400m
28 Kettlebell swings	32/24kg	28/20kg	20/16kg
Strict Pull-ups	28 reps	21 reps	14 reps (band)
28 Clean and jerk	32/24kg 2 x KB	60/45kg	45/30kg
Strict Pull-ups	28 reps	21 reps	14 reps (band)
Run	800m	600m	400m

Rest Day @ CrossFit Perth

Great work Ad's Dagnell, reaching the 65km in 12 hours, with 35km remaining, thaks Kate Dagnell for the updates.

Adam Dagnell is Running 100km through the Blue Mountains in an effort to raise funds and awareness for Diabetes W.A. Ad's he completed the NorFace 100 last year in 20 hours 43 minutes.

Click here to donate

In pairs complete as much as possible in 15 minutes of:
50 Ring row
50 Ball slam
150 Push-ups
50 Ball slam
100 Kettlebell swing L3-28/20kg, L2-24/16kg, L1-16/12kg
50 Ball slam
200 Squat
Movements cannot be partitioned, e.g. you must finish the ring row before starting the push-ups
Only one person can work at any one time
Rest 5 minutes then:
As an individual complete as many burpees as possible in 9 minutes after:
Run 1000m
2 Rounds of:
9 Pull-ups
15 Hollow rock
21 Lunge alternating legs

Mobility WOD
Hamstring, hips, CYO
21-15-9 reps for time of:
Level 3	Level 2	Level 1
L-pull-up	Knee raise-pull-up	Jumping knee-raise-pull-up
Back extension 10/8kg	Hug a twinky	Hollow rock
Component WOD
E15	S15	PS15
Spin 15 mins	Deadlift 3-3-3-3-3	3-3-3-3-3
	left leg	Weighted dip and drive
	right leg
	both legs

Good luck today Josh & Cee @ The 2012 CrossFit Regionals
Click here for updates

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. Yoga tonight 6:30-7:30pm
Skills & Drills
Intro to goal setting with Gav
Gav has recently attended the goal setting cert with Greg Umendson
So come along and learn how to set and blast through the next level of training
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Good Luck Ad's Dagnell for the Main Peak 100km run
this weekend!

Mobility WOD
Hamstrings, glutes, lowerback
Deadlift 5-5-5-5-5 reps
25 Minutes on the clock, we are going for total tonnage.
Component WOD
E18	S18	PS18
Row 15 mins	KB bench 5-5-5-5-5	Snatch balance 3-3-3-3-3-3-3

"The Chief"
Max rounds in 3 minutes of:
Power cleans, 3 reps L3 60/45kg, L2 45/30kg, L1 30/20kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Pairs WOD
In pairs accumulate as many seconds as possible in 10 minutes of:
L-hang
Planch balance
Ring support
Overhead squat
Your score is the hold with the lowest amount of seconds.

Shoulder Press 5-5-5-5-5 reps 25 Minutes on the clock, we are going for total tonnage.
Complete as many reps as possible in 3 minutes: Kettlebell swing alternating arm L3-24/16kg, L2-16/12kg, L1-12/8kg
Rest 2 minutes
Complete as many reps as possible in 2 minutes:
Burpee to squat
Rest 1 minute
Complete as many reps as possible in 1 minutes:
Pull-ups

CrossFit Strongman cert.

Thanks Jase and the crew @ Real World CrossFit

Happy Birthday Chris Fabian

Log into facebook and click here to wish Chris a Happy Birthday

Rest Day @ CrossFit Perth

Click above to enlarge

Happy Mothers Day to all of our CrossFit Mums

"Manion"
Seven rounds for time of:
	Level 3	Level 2	Level 1
Run	400m	300m	200m
Back squat, 29 reps	60/40kg	45/30	30/20kg

CrossFit Perth will be entering a team, click here for more information!

Add your name to the events board once you have entered

Mobility WOD
Calves, quads, lats
In pairs complete a many reps as possible in 15 minutes of:
Ring row
Kettlebell swing L3 32/24kg, L2 28/20kg, L1 24/16kg
Dumbell push-up-row Run 200m
Only one person can work at any one time, however each you must complete a 200m run before tagging in each time for reps.
The total score is the least amount of reps for any of the given movements.
E26	S26	PS26
Run 800m	Push-press to step-up	Split jerk
21 Burpees	4-4-4-4-4-4-4-4
Row 800m
21 Burpees
Run 800m
21 Burpees

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. Yoga tonight 6:30-7:30pm, bring a towel.
Mobility WOD
Progress board
Skills & drills
Turkish get-ups, barbell and kettlebell
Kipping & butterfly pull-ups
The main focus today will be identifying and resolving limitations in ROM, stability, power, speed and strength.

E27	S27	PS27
Jog 7 mins out & back	Band and weighted snatch pull	AMRAP in 30 seconds
	3-3-3-3-3	3 for 1 wall ball
		Rest 2 minutes
		6 weighted box jump
		Rest 2 minutes
		Repeat 3 times

Happy Birthday Paul Fialkgowksi

4 Rounds of:
Clean pull
Hang squat clean
First round 3 reps @ 50%, second round 2 reps @ 70%, third round 1 rep @ 85%, forth round 90% of your 1 rep max.
"J.J."
	Level 3	Level 2	Level 1
1-10 Reps of: Squat clean	85/55kg	65/45kg	42.5/30kg
Superset with
10-1 Reps of:Handstand push-ps	Paralettes	Head to floor	Box
		or Abmats
This workout starts with 1 squat clean followed immidiatley by 10 handstand push-ups, 2 squat clean then 9 handstand push-ups and so forth, continue until you have completed each evolution the last being 10 squat clean and 1 handstand push-up.

Happy Birthday Jo Stewart

Mobility WOD
Bench prep
Bench press 3-3-3-3-3 reps.
In teams of 3 Row as much distance as possible in 10 minutes.

4 Rounds of: Clean-pull
Clean
Jerk
First round 3 reps @ 50%, second round 2 reps @ 60%, third round 1 rep @ 70%, forth round 75% of your 1 rep max.
	Level 3	Level 2	Level 1
Eight rounds for max reps of:
Max reps in 20 seconds	Ring Muscle-ups	Bar/band Muscle-ups	Burpee 2 pull-ups
Rest 10 seconds
Clean and jerk, 20 seconds	60/42.5kg	45/30kg	30/20kg
Rest 10 seconds
Complete as many rounds as possible in 8 mins of:
20 Kettlebell twist
Plank ring hold 15 seconds
10 Abmat sit-ups

Happy Birthday Michael Chan
Click here to wish Michael a Happy Birthday

Happy Birthday ana Tamaui
Log into facebook and click here to wish Ana a Happy Birthday

Rest Day @ CrossFit Perth

2012 CrossFit Games Regional: Individual Event 6 (modified)
For time:
	Level 3	Level 2	Level 1
Three rounds of:
7 Deadlifts	155/100kg	105/75kg	75/50kg
7 Muscle-up	Body weight	Jumping	Ground
then,
Three rounds of:
21 Wall ball shots (10ft target)	9/ 6.5 ball	6.5/5 ball	5/4kg ball
21 reps of:	Toes-to-bar	Knees2elbows	Knee raise
then,
30m Farmer carry 2 x	40/28kg	28/24kg	24/16kg
28 Burpee box jumps	(24"/20"inch)	(20"/18"inch)	(18"/12"inch)
30m Farmer carry 2 x	40/28kg	28/24kg	24/16kg
3 Muscle-ups	Body weight	Jumping	Ground

This Friday  is 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.
Hang snatch-pull
Snatch balance
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
2012 CrossFit Games Regional: Individual Event 5
50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second "reset" time, before you move to the next station and repeat the same format..
At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. Note that the starting weights have been lowered for scaling, the Regional qualifiers weight start for women at 47.5 and men 70kg
Women's weights (kg):
20, 25, 30, 35, 37.5, 40, 42.5, 45, 47.5, 52.5, 57.5, 60, 61, 63.5, 65, 67.5, 70, 72.5, 75, 77, 80, 82.5, 84.
Men's weights (kg):
30, 40, 45, 50, 55, 57.5, 60, 62.5, 65, 67.5, 70, 75, 80, 85, 88.5, 92.5, 97.5, 102.5, 107.5, 112.5, 115.5, 120, 125, 130, 135.
Once you have reached your final weight you can opt to finish with max double-unders.

2012 CrossFit Games Regional: Individual Event 4
For time:
	Level 3	Level 2	Level 1
50 Back squat	60/42.5kg	45/30kg	30/20kg
40 Pull-ups	BW	Band	Jumping
30 Shoulder to overhead	60/42.5kg	45/30kg	30/20kg
50 Front squat	40/30kg	30/20kg	20/15kg
40 Pull-ups	BW	Band	Jumping
30 Shoulder to over head	40/30kg	30/20kg	20/15kg
50 Overhead squat	30/20kg	20/15kg	15/10kg
40 Pull-ups	BW	Band	Jumping
30 Shoulder to overhead	30/20kg	20/15kg	15/10kg

Happy Birthday Alicia Davey
Click here to wish Alicia a happy birthday on facebook
(log into facebook before clicking the link)

2012 CrossFit Games Regional: Individual Event 3 (modified)
Four rounds for time of:
	Level 3	Level 2	Level 1
10 Alt One-arm snatches	Select a barbell, kettlebell or dumbell and weight of your choice
Sprint out & back	50-40-35-30 metres all levels
Please note we have modified this work out whilst trying to maintain as much of its origional form as possible.
Complete as many alternating arm ball throw as possible in 6 minutes:
Every time the ball touches the ground complete 10 Push-ups and 15 Ball slam
The ball throw is executed 2 metres from the wall, using a lacross ball.
The ball thrown and caught with the opposite hands.
Each time the ball touches the ground complete the set push-ups  and ball slam.

Component WOD
E25	S25	PS24
AMRAP in 15 minutes	Bench press 2-2-2-2-2-2	Split jerk 2-2-2-2-2-2
Run 200m	Rest 3 minutes between	Rest 3 minutes between
10 Burpees
15 Kettlebell swing

Mobility WOD
L back, hamstrings, hips
Hang power clean
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
2012 CrossFit Games Regional: Individual Event 2
For time:	Level 3	Level 2	Level 1
Row	2000m	1500m	1000m
One-legged squats, alternating	50 reps	37 reps	25 reps
Hang clean, 30 reps	100/62kg	75/45kg	50/30kg