CrossFit Perth

21-15-9 reps for time of:
	Level 3	Level 2	Level 1
Deadlift	100/70kg	75/50kg	50/35kg
Thruster	42.5/30kg	35/22.5kg	25/15kg
CFP OBS WOD
Play time
Slack line
Wobble board
Hopscotch burpees

Endurance	Strength	Power & Speed
3 Rounds for time:	Deadlift	Squat clean
21 Kettlebell swing	5 reps @ 40%	3 reps @ 40%
15 Wallball	5 reps @ 50%	2 reps @ 50%
Run 400m	5 reps @ 60%	1 reps @ 60%

 

"Nick"
12 rounds for time of:
	Level 3	Level 2	Level 1
10 Dumbbell hang squat clean	20/15kg	15/10kg	10/8kg
6 Hand stand push-ups	Dumbells	Abmat	Box

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
Focus on your limitations
Skills & Drills
Kipping the hand stand push-up & handstand walk
3 Rounds of:
Yolk walk 20 metres for weight
Atlas stone of your choice for weight

Happy Birthday Adam Piromanski & Adam Dagnell

Log into facebook and click on these guys names to wish them a happy birthday!

Endurance	Strength	Power & Speed
4 Rounds for time:	Bench press	Snatch-pull
20 Double-under	5 reps @ 40%	3 reps @ 40%
15 Ball slam	5 reps @ 50%	2 reps @ 50%
Run 400m	5 reps @ 60%	1 reps @ 60%
	Superset with bent row
10 rounds, each for time of:
Level 3
15 Push-ups
Sprint 50 metres
Rest 60 seconds
Level 2
12 Push-ups
Sprint 50 metres
Rest 60 seconds
Level 1
7 Push-ups
Sprint 50 metres
Rest 60 seconds

Endurance	Strength	Power & Speed
AMRAP in 10 minutes	Back squat	Snatch
5 Box jump	5 reps @ 40%	3 reps @ 40%
10 Squat	5 reps @ 50%	2 reps @ 50%
15 Kettlebell swing	5 reps @ 60%	1 reps @ 60%
Skills & Drills
Squat snatch
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Level 3	Level 2	Level 1
Muscle-up	Pull-up	Pull-up (band)
Squat snatch 60/45kg	KTE	Knee raise
	Ring-row	Ring-row
	Ring dips	Ring dips (band)
	Squat snatch 50/30kg	Squat snatch 40/20kg

We have the pleasure of Joshua Lose, professional Speedline Skater training at CrossFit Perth for the next couple of weeks before he heads back to Europe to prepare for the worlds.

Click here for more information

Click here for a summary of the Primal ThrowDown 2012

Endurance	Strength	Power & Speed
2 Rounds of:	Strict press	Split jerk
Run 200m @ 100%	5 reps @ 40%	3 reps @ 40%
Jog 200m	5 reps @ 50%	2 reps @ 50%
Run 400m @ 100%	5 reps @ 60%	1 reps @ 60%
Jog 400m
	For time:
Row max distance in 12 minutes
Bike Spin @ 90rpm for 12 minutes
Run max distance in 12 minutes

Happy Birthday Josh caddy, Donna corker, Ben Cant

Log into facebook and click on each of these to wish these guys a Happy Birthday!

 

Rest Day @ CrossFit Perth

Tabata filthy Fifty
3 Rounds of:
30 Seconds work followed by 30 seconds rest
For time:
Box jump, 24 inch box
Pull-ups
Kettlebell swings, 24/16kg
Lunge steps
Knees to elbows
Push press, 20/15kg
Back extensions
Wall ball shots, 9/6.5kg
Burpees
Double unders
After each 30 second interval move to the next station.

Endurance	Strength	Power & Speed
2 Rounds for time of:	Bench press	Snatch
Run 800m	5 reps @ 75%	3 reps @ 75%
Row 800m	3 reps @ 85%	2 reps @ 85%
Spin 3 minutes @ 90rpm	1 + reps @ 95%	1 reps @ 95%
20 Minute cut-off
Team Strong
In Teams of two
Max reps in 60 seconds:
Stone to overhead
Finisher max ring row In 30 seconds Rest 90 seconds
Max reps in 60 seconds:
Tyre flip
Finisher tyre jump in 30 seconds Rest 90 seconds
Max reps in 60 seconds:
Log to overhead
Finisher max burpees in 30 seconds Rest 90 seconds
With the stone, log and tyre only one person can be working at any one time, both can work on the finisher.
We did a similar workout on the Strongman Cert and it was great fun!

Mobility WOD
Calves, Pecs, VMO
For time:
	Level 3	Level 2	Level 1
Run	1600 metres	1200 metres	800 metres
Double-unders	150 reps	118 reps	75 reps
Burpees	50 reps	37 reps	25 reps
Run	800 metres	600 metres	400 metres
Double-unders	100 reps	75 reps	50 reps
Burpees	35 Reps	25 Reps	15 Reps
Run	400 metres	300 metres	200 metres
Double-unders	50 reps	37 reps	25 reps
Burpees	20 Reps	15 Reps	10 Reps

Skills & Drills
Strongman Yolk
C2 Rower
For total time:
Ascending time ring support 10, 20, 30, 40, 50, 60 rest 1:2
Gymnastics WOD
Complete as many rounds and reps as possible in 15 minutes of:
Dumbell plank hold 15 seconds left side
10 V sit-ups
Dumbell plank hold 15 seconds left side

Endurance	Strength	Power & Speed
5 Rounds of:	Deadlift	Snatch pull
Run 400m	5 reps @ 75%	3 reps @ 75%
12 Hollow rock	3 reps @ 85%	2 reps @ 85%
	1 + reps @ 95%	1 reps @ 95%

For time:
Level 3
15 foot Rope climb, 5 ascents
65/50kg Clean & jerk, 5 reps
15 foot Rope climb, 4 ascents
75/55kg Clean & jerk, 4 reps
15 foot Rope climb, 3 ascents
85/60kg Clean & jerk, 3 reps
15 foot Rope climb, 2 ascents
95/65kg Clean & jerk, 2 reps
15 foot Rope climb, 1 ascent
105/70kg Clean & jerk, 1 rep
Compare 26 Sept 11
Level 2
KTE, Step-up, Pull-up  15 reps
50/40kg Clean & jerk, 5 reps
KTE, Step-up, Pull-up  12 reps
60/45kg Clean & jerk, 4 reps
KTE, Step-up, Pull-up  9 reps
70/50kg Clean & jerk, 3 reps
KTE, Step-up, Pull-up  6 reps
80/55kg Clean & jerk, 2 reps
KTE, Step-up, Pull-up  3 reps
90/60kg Clean & jerk, 1 rep
Level 1
KTE, Step-up, Pull-up  10 reps
35/25kg Clean & jerk, 5 reps
KTE, Step-up, Pull-up  8 reps
40/27.5kg Clean & jerk, 4 reps
KTE, Step-up, Pull-up  6 reps
45/30kg Clean & jerk, 3 reps
KTE, Step-up, Pull-up  4 reps
50/32.5kg Clean & jerk, 2 reps
KTE, Step-up, Pull-up  2 reps
55/35kg Clean & jerk, 1 rep

For level 2 & 1 Pull-ups and Knees to elbows (KTE) are strict, use a band as required.
The KTE, Step-up & Pull-up reps can be partitioned e.g if your doing 15 reps you can do 5 KTE, 5 Step-up and 5 Pull-up 3 times to make 15 reps of each.

Endurance	Strength	Power & Speed
Cover as much distance as possible in 15 minutes:	Press	Split-jerk
	5 Reps @ 75%	3 Reps @ 75%
	3 Reps @ 85%	2 Reps @ 85%
Row 4 minutes	1 + Rep @ 95%	1 Rep @ 95%
Rest 1 minute
Complete as many rounds and reps as possible in:
Level 3-20 minutes, Level 2-15 minutes, Level 1-10 minutes with a band.
If you have done "Cindy" & "Mary" a few times and want to make things interesting do 7 minutes of "Chunky Cindy", 7 minutes of "Mary" followed by 7 minutes of "Cindy"
"Cindy"	"Mary"	"Chunky Cindy"
5 Pull-ups	5 Handstand push-ups	2 Pull-ups (+1/2 BW)
10 Push-ups	10 One legged squats	5 Bench press (BW)
15 Squats	15 Pull-ups	7 Back squat (1-1/4 BW)

Rest Day @ CrossFit Perth

"Hope" "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
3 Rounds of:
	Level 3	Level 2	Level 1
Burpees
Power snatch	35/27.5kg	27.5/20kg	20/15kg
Box jump	24" box	18" box	12" box
Thruster	35/27.5kg	27.5/20kg	20/15kg
Pull-ups	Chest to bar	Chin over bar	Chin over bar (band)

Click here to download the CrossFit Perth all encompassing fitness planning and tracking tool

Front squat 3-3-3-3-3 reps 25 Minutes on the clock, we are going for total tonnage.
Endurance	Strength	Power & Speed
Run Time Trial	Bench press	Snatch
Cover as much distance as possible in 10 Minutes	3 reps @ 70%	3 reps @ 70%
Jog back as recovery	3 reps @ 80%	2 reps @ 80%
	3 + reps @ 90%	1 reps @90%
Active recovery mobalise 20 minutes

Great work Matthew Lindley & Chloé Taylor

Matty the full Cairns Iron Man and Chloe the run leg on CrossFit alone!

Happy Birthday Matt Lindley Log into facebook and
click here to wish Matty a Happy Birthday

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
Choose your own
Endurance	Strength	Power & Speed
AMRAP in 15 minutes	Deadlift	Snatch pull
10 Kettlebell swing	3 reps @ 70%	3 reps @ 70%
Run 400m	3 reps @ 80%	2 reps @ 80%
10 Ring row	3 + reps @ 90%	1 reps @ 90%

"Michael"
Three rounds for time of:
	Level 3	Level 2	Level 1
Run	800m	600m	400m
Back Extensions	50 reps	40 reps	30 reps
Sit-ups	50 reps	40 reps	30 reps
Active recovery Yoga @ CrossFit Perth 1830 tonight

Endurance	Strength	Power & Speed
Row as far as possible in 20 minutes:	Strict press	Split jerk
Row 2 minutes	3 reps @ 70%	3 reps @ 70%
20 push-ups	3 reps @ 80%	2 reps @ 80%
Spin 3 mins @ 90rpm	3 reps @90%	1 reps @90%

21-15-9 reps for time of:
	Level 3	Level 2	Level 1
Hang squat clean, dumbbells	20/15kg	15/12kg	10/7.5
Handstand push-ups	Body weight	Abmat	Box
Active recovery Jog 20 minutes or spin 30 minutes

Yoga 6:30 pm each Thursday!

Endurance	Strength	Power & Speed
Spin 10 mins	Back squat	Squat clean
@ 90-95 rpm	3 reps @ 70%	3 reps @ 70%
	3 reps @ 80%	2 reps @ 80%
	3 reps @ 90%	1 reps @ 90%

"Nancy"
5 rounds for time of:
	Level 3	Level 2	Level 1
Run	400m	300m	200m
Overhead squat, 15 reps	42.5/30kg	30/25kg	20/15kg
Compare 6 Sept 11
Active recovery Mobalise 20 minutes

Click here to here to get Shasha Alizadeh on the cover of Mens Health!

If you don't know Shasha he is a top bloke, working hard studying to be a doctor and competitor at the CrossFit Regionals 2010, Games in 2011 and Regional's in 2012.

Happy Birthday Jarred Lethbridge
Log into facebook and click here to wish Jarred a happy birthday!

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.
Compare 28 Jan 12

In teams of 3
4 Rounds of 40 seconds work followed by 20 seconds rest:
Row
Dumbell burpees, single dumbell alterating arms 6/10kg
Forward-Backward run 15m
Active recovery Jog 20 minutes

Rest Day @ CrossFit Perth

Tayler at the State Association under 14 netball championships. Tayler's team won and Tayler was awarded man of the match. We are all super proud of you!

CrossFit Perth will be running several fund raising events to help Tayler travel to Darwin to represent W.A. More information to follow!

CrossFit Total

1 Rep max Back squat

1 Rep Max Strict press

1 Rep max Deadlift

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 HSPU	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.

Mobility WOD
Cavles, Pecs, Hips

Endurance	Strength	Power & Speed
AMRAP in 15 minutes	Bench press	Snatch
10 Wallball	5 reps @ 65%	3 Reps @ 65%
Run 200m	5 reps @ 75%	2 Reps @ 75%
Ring row	5 reps @ 85%	1 Rep @ 85%

"Annie"
Level 3	Level 2	Level 1
50-40-30-20-10 reps	40-30-20-10 reps	30-20-10 reps
Double-unders	Double-unders	Skip / Toe kick
Sit-ups	Sit-ups	Sit-ups

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
Split jerk
Endurance           Strength      Power & Speed    AMRAP in 20 mins        Strict press          Split jerk         Row 400m       5 reps @ 65%       3 Reps @ 65%        15 Wallball       5 reps @ 75%       2 Reps @ 75%      21 Switch back       5 reps @ 85%       1 Reps @ 85%
Gymnastics WOD
Complete as many rounds as possible in 8 minutes of:
10 Dumbell Iron cross
10 Sec L-hang
15 Hollow rock

Happy Birthday Jessica Singleton

Endurance	Strength	Power & Speed
Jog	Back squat	Squat clean
15 minutes	5 reps @ 65%	3 reps @ 65%
	5 reps @ 75%	2 reps @ 75%
	5 reps @85%	1 reps @85%

21-15-9 reps for time of:
	Level 3	Level 2	Level 1
Front squat	42.5/30kg	30/20kg	20/15kg
Burpee
Pull-up	BW	Band	Jumping

Weighted pull-ups 2-2-2-2-2-2-2 reps 25 Minutes on the clock, we are going for total tonnage.
8 Rounds of 20 Seconds work followed by 20 seconds rest
Level 3	Level 2	Level 1
Double-unders	Double-unders	Double-unders
Muscle-ups	Ring row to Ring dips	Ring row to Ring dips (band)
Kettlebell swing 28/20kg	Kettlebell swing 24/16kg	Kettlebell swing 20/12kg
After each interval rotate to the next exercise.

This Monday's WOD is @ Mullaloo Park

Meet @ the surf club carpark, 0800 class only
The WOD will be a Team effort, bring your runners
Followed by breakfast at Dome

Rest Day @ CrossFit Perth

Shannon has inspired and motivated everyone at CrossFit Perth for over 12 month. Its awesome having a guy like Shannon who is of such high calibre and down to earth. With a hectic work schedule and being one of the most consistent people at the box. From everyone at CrossFit Perth we wish you the best with your career, CrossFitting future and look forward to your return in a couple of years.

FMP LEWA
For time:
Insertion
Row 500m
5 Rounds of:
	Level 3	Level 2	Level 1
14 Overhead lunge	25/20kg	20/15kg	15/10kg
Strict pull-ups	12 reps	8 reps	8 reps (band)
15 Seconds	L-hang	Knee raise	L-sit
5 HSPU	Paralettes	Head to floor or abmat	Box
Extraction
Run	1600m	1200m	800m
This is modified from the mainsite, you can work with our scaling, mix & match or go mainsite RX.

Component WOD 31
E31	S31	PS31
Mobility	Deadlift	Snatch pull
&	5 reps @ 65%	3 Reps @ 55%
Active recovery	5 reps @ 75%	2 Reps @ 65%
	5 reps @ 85%	1 Rep @ 75%

 

Five rounds for time of:
	Level 3	Level 2	Level 1
Push press, 25 reps	35/25kg	25/15	15/10kg
Double-unders	55 reps	40 reps	25 reps or 1-10