CrossFit Perth

Rest Day @ CrossFit Perth

8am-9am Oly-Lifting
For time:
	Level 3	Level 2	Level 1
Clean and jerk, 30 reps	85/60kg	65/45kg	45/30kg

"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by 10 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

Endurance	Strength	Power & Speed
N/A	Bench press	5 Rounds of:
	5 reps @ 65%	Hang snatch pull from high hang 2 reps
	5 reps @ 75%	Snatch 1 rep
	5 reps @ 85%	Increase weight after each round

Four rounds for time of: 20 mins
	Level 3	Level 2	Level 1
Rope climb, 3 ascents	15 ft	12ft	Complex
Push-ups	30 reps	23 reps	15 reps
Sit-ups	30 reps	23 reps	15 reps

For level 2 & 1 push-ups are 30 reps if using abmats, rope climb is replaced with a complex.

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 instead of the WOD.

Endurance	Strength	Power & Speed
3 Rounds for time of:	Back squat	N/A
Row 1000m	5 Reps @ 65%
21 Hollow rock	5 Reps @ 75%
	5 Reps @ 85%
Skills
Muscle-ups progressions
GHD Sit-ups

Endurance	Strength	Power & Speed
N/A	Press	3 Rounds of:
	5 reps @ 65%	3 reps Hang clean
	5 reps @ 75%	2 reps Dip-drive
	5 reps @ 85%	1 rep Split jerk

For time:xxxxxxxxxx
	Level 3	Level 2	Level 1
Run 500 meters
50 Wall ball shots	20/15ib	15ib/5kg	5/4kg
Run 400 meters
40 Wall ball shots	20/15ib	15ib/5kg	5/4kg
Run 300 meters
30 Wall ball shots	20/15ib	15ib/5kg	5/4kg
Run 200 meters
20 Wall ball shots	20/15ib	15ib/5kg	5/4kg
Run 100 meters 20 Wallball shots	20/15ib	15ib/5kg	5/4kg
Best times: Lee 13:08   | Debs 14:54

"The Seven"
Seven rounds for time of:
	Level 3	Level 2	Level 1
7 Handstand push-ups	BW	Abmat	Box
Thruster, 7 reps	60/45kg	45/30kg	30/20kg
7 Reps	Knees to elbows	Knee HAP	Knee raise
Deadlift, 7 reps	110/75kg	75/55kg	55/40kg
7 Burpees
7 Kettlebell swings	32/24kg	28/20kg	20/16kg
7 Pull-ups	BW	BW	Band

 

Endurance	Strength	Power & Speed
Run 5km TT	Deadlift	3 Rounds of
	5 reps @ 65%	Oly deadlift 1 rep
	5 reps @ 75%	Hang clean-pull 3 rep
	5 reps @ 85%	Hang power clean 1 rep
		Dip-drive 2 reps
Complete as many rounds & reps as possible in 10 minutes of:
Weighted pull-up 1 rep
Turkish get-ups 2 reps
Barbell hip bridges 3 reps
Good morning or hip-back extensions 4 reps
Ring row 5 reps
Increase the weight after each round.

Rest Day @ CrossFit Perth

Well done to everyone who competed at the Primal Pairs yesterday!

Thanks to Jono, Hayden, Jase & the crew @ Southern CrossFit for putting on a great event and managing the weather!

Primal Pairs WOD's Max reps in 10 mins of:
50 Thruster
50 Overhead lunge walk
Partner must hold the gear not being used
3 x 2 min AMRAP
2 min KB swing 16kg
2 min Backwards skip
2 min Row for distance
Max distance in 5 minutes
Wheel barrow walk only change partners at each end

Mobility WOD
Hips, ITB, PSOAS
Weighted Dip 5-4-3-2-1
Burpee beep test 10 metres Using a 10 metre strip. Complete 1 burpee before running to the opposite end and finishing with 1 burpee, continue until you can no longer reach the opposite line before the next beep. If you have body armour wear it.

Mobility WOD
Calves, quads, shoulders
Skills & Drills
GHD back extensions, hip extensions, hip & back extensions
Double-unders
3 Rounds (not for time) of:
5 GHD Hip-back extensions
10 Strict Knees to elbows
Max double-unders in 5 minutes:
10-20-30-40-?
Each set must be unbroken before progressing to the next!

Weighted pull-ups 2-2-2-2 Level 3 chest to bar, Level 2 & 1 chin over
Complete as many rounds and reps as possible in 15 minutes of:
Pull-ups	12 reps	9  reps	6 reps
10 Kettlebell snatch	24/16kg	20/12kg	12/8kg
Run	800m	600m	400m
For the run every second 100 metres is a backwards run.

Deadlift 1-1-1-1-1-1
Eight rounds for max reps of:
	Level 3	Level 2	Level 1
Hang power clean, 20 seconds	60/45kg	45/30kg	30/20kg
Rest 10 seconds
Push press, 20 seconds	60/45kg	45/30kg	30/20kg
Rest 10 seconds

Overhead Squat 3-3-3-3-3 reps
Superset each set of overhead squat with 1 back squat @ 85% of 1rm
For time: 20 Wallball L3-9/6.5kg L2 6.5/5kg L1 5/4kg 20 Burpees Run 200m 20 Ring row 20 Front raise L3 20/15kg L2 15/10kg L1 10/7.5kg Run 200m 20 Box jump L3-24inch, L2-18 inch, L1-12 inch 20 Jumping lunge alternating legs Run 200m

Rest Day @ CrossFit Perth

Only 1 week to go till the Primal Pairs, we will have the updated pairs list posted early this week. Get the family together and head down to the State Athletics stadium for an awesome day of CrossFit action!

Today we are down at Mullaloo Park opposite Dome, look out for the CFP truck! 9am session only

Pairs WOD

Complete as many rounds as possible in 12 minutes of:

21 Mountain climber

15 Ball slam

9 Over & under

Complete as many push-up as possible in 12 minutes:

Starting with 10 reps increasing in increments of 4 reps after each set

Between each set run 300m

For time as an individual

Broad jump burpee 100m Best times: Craig C 2:35 | Claire D 3:40

Snatch 3-2-1-1-1

"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)
Compare 17 June 12
Best times: Jimmy 7:31 | Lewa 9:46

Due to the Coaches prep course

There will be no 9:30am or 4:30pm session

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 instead of the WOD.

Skills & Drills
Squat clinic
Kipping pull-ups

Due to the Coaches prep course

Today 9:30pm session @ Mullaloo park opposite Dome

There will be no 4:30 class, the 5:30 class will include the warmup

This will be the same for Thursday

4 Rounds of: 3, 2, 1, 1 Reps of:
Dip drive, overhead lunge, split-jerk
For time:
	Level 3	Level 2	Level 1
Thruster, 100 reps	42.5/30kg	30/20kg	20/15kg
Best times: Gav C 8:31 | Leesh 8:49                               1 -? Push-ups in 4 minutes

3, 2, 1, 1, 1 Reps of:
Oly deadlift & shrug
Clean pull from the high hang
Super set each e.g 1 Oly deadlift followed by 1 clean-pull
Increase the weight after each round
Three rounds for time of:
	Level 3	Level 2	Level 1
15 Pull-ups	C2B	Chin over	Band/jumping
Burpees	20 reps	15 reps	10 reps
15 Sumo-deadlift high-pull	42.5/30kg	30/25kg	20/15kg
			High hang

"Manion"
Seven rounds for time of:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 meters
29 Back squat 60/40kg	29 Back squat 45/30kg	29 Back squat 30/20kg
Compare: 25 Jul 11 Best times:

Rest Day @ CrossFit Perth

Rest Day @ CrossFit Perth

Level 3
"Holleyman"
30 rounds for time of:
5 Wall ball shots
3 Handstand push-ups
Power clean, 1 rep 102.5/70kg
40 minute cut-off
Level 2
AMRAP in 30 minutes of:
10 Wall ball shots
3 Handstand push-ups (abmat)
Power clean 3 reps 70/50kg
Level 1
AMRAP in 30 minutes of:
15 Wall ball shots
3 Handstand push-ups (box)
Power clean or SDHP 5 reps 50/30kg
Run 200m

If your level 3 come in during the Oly lifting 8-9am and work up your cleans.

1 rep max Back squat
2 Rounds of:
Max reps in 45 seconds:
Pull-ups
Rest 45 seconds
Run 10m shuttle
Rest 45 seconds
Push-ups
Rest 45 seconds
Double-unders
Rest 45 seconds
Barbell thrusters
Rest 45 seconds
Level 3 there is no rest between reps, if you break position no more reps can be accumulated in the remaining time.

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 instead of the WOD.
Deadlift 1 rep max
Skills
C2 Rower
Handstand push-ups
Rope climb

Great work Shasha on winning the readers choice award!

This week CrossFit Perth is hosting the Coaches Prep course & Level 1 seminar

The following changes have been made for

Wednesday 12th & Thursday 13th
0930 sessions will at Mullaloo Beach Park opposite Dome Cafe
There are no 4:30pm sessions on either of these days

Saturday 15th
0900 Session only Mullaloo Beach opposite Dome Cafe

For time:
	Level 3	Level 2	Level 1
25 Walking lunge steps
20 Pull-ups		Band	Jumping
50 Box jumps,	20 inch box	15 inch box	12 inch box
20 Double-unders			80 x 2 foot skip
25 Ring dips			Assisted
20 Knees to elbows			Knee raise
30 Kettlebell swings	32/24kg	24/16kg	16/12kg
30 Sit-ups
20 Dumbell hang squat cleans	17.5/12.5kg Dumbells	15/8kg Dumbells	12.5/6kg Dumbells
25 Back extensions
30 Wall ball shots	9/6.5kg	6.5/5kg	5/4kg
3 Rope climb ascents	18ft	16ft	12ft

Bench press 1 rep max
10-8-6-4-2 reps for time of:
	Level 3	Level 2	Level 1
Muscle-up	BW	C2B Pull-up	Pull-up
		Ring dip KTE	Ring dip Knee raise
		Use a band as required
Box jump	40 inch box	30 inch box	20 inch box
Partition the pull-ups, ring dips & KTE as required 1 -? Push-ups in 5 minutes

Shoulder press 1 rep max
7 rounds of:
	Level 3	Level 2	Level 1
Row for distance in 30 sec
Rest 30 seconds
SDHP for reps in 30 sec	40/28kg	32/24kg	24/20kg
Rest 30 seconds

7 Rounds of:
	Level 3	Level 2	Level 1
DB snatch for reps in 30 sec	20/15kg	15/10kg	10/6kg
Rest 30 seconds
Ring row for reps in 30 sec	40/28kg	32/24kg	24/20kg
Rest 30 seconds
Level 3 have the option of 15 rounds the row and SDHP

Primal pairs rego re-opens today @ 1600 local time
20 more spots per catagory so dont miss out!
Click here to register your pair

Happy Birthday Gav & Eleni click on log into facebook and their names to wish a Happy Birthday

In teams of two:
Teams will have 10 minutes to complete: 2km row and as many 2 person power cleans as they can. Both Team members must attempt the row and the 2km's must be completed before you start the cleans.

Complete as many rounds and reps as possible in 7 minutes
30 Kettlebell swing 24/16kg
42 Double-unders
Complete as many rounds and reps as possible in 4 minutes
21 Rack to overhead 20/15kg
15 Burpees

The row and partner clean is the same WOD as the Primal Pairs 2011
Thanks Southern CrossFit