CrossFit Perth

Endurance	Strength	Power & speed
N/A	Back Squat 3 reps @ 70%	Squat clean 1-1-1-1
	3 reps @ 80%	Block Front squat 3-3-3-3
	3 + reps @ 90%	Super set each

"Tom"
	Level 3	Level 2	Level 1
Complete as many rounds in 25 minutes of:
7 Reps of:	Muscle-ups	20 Ring row	20 Ring row
		20 Ring dips	20 Push-ups
Thruster, 11 reps	70/50kg	50/35kg	35/25kg
14 Reps	Toes-to-bar	KTE	KHAP

Endurance	Deadlift & Press	Power & speed
AMRAP in 6 minutes Row 300m 30 Sit-ups	3 reps @ 70%	Snatch 1-1-1-1-1
AMRAP in 6 minutes 30 Double-under 15 Kettlebell swing	3 reps @ 80%	Muscle snatch 3-3-3
AMRAP in 6 minutes 15 Box step-up 10 Ring row	3 + reps @ 90%	Pressing snatch balance 2-2-2
Rest 2 mins between each		Heaving snatch balance 1-1-1

"Glen"
For time:
	Level 3	Level 2	Level 1
Clean and jerk, 30 reps	60/45kg	45/30kg	30/20kg
Run	1600m	1200m	800m
10 rounds	15ft Rope climb,	4 KTE & 4 PUP	4 KTE & 4 PUP
Then: Run	1600m	1200m	800m
Burpees	100 reps	75 reps	50 reps

Rest Day @ CrossFit Perth

Thanks Kira!

Halloween WOD

8am class only, its going to be awesome!

 

Clean & jerk 1-1-1-1-1
Endurance	Press	Power & speed
For time:	5 reps @ 65%	3 Rounds of:
Row 1000m	5 reps @ 75%	5 Front squat
100 Ball slam	5 + reps @ 85%	From the blocks
Run 1000m		1 Partial jerk
100 KB swing
100 Mountain climber

Endurance	Strength	Power & speed
For time:	Bench press	N/A
Row 2500m	5 reps @ 65%
Spin 20 mins	5 reps @ 75%
Run 2500m	5 reps @ 85%

Skills & Drills Pistol squats

Thanks to Marce and the crew from Natural Edge for giving it their all and being part of the Wounded Warrior by remote & raising over $800.00.

For time:
	Level 3	Level  2	Level 1
Walking lunge	30m	25m	20m
Push-ups	50 reps	37 reps	25 reps
50 Reps	Double-unders	Skip 1-3 DU	Wall kick
25 Reps	KTE	KHAP	Knee raise
5 Rounds of	Rope climb 15 ft	3 Strict pull-ups 3 KTE 3 Ring row	3 Narrow pull-ups 3 Knee raise 3 Ring row
50 Box jump	24 inch box	20 inch	18 inch
25 Overhead squats	30/20kg	20/15kg	15/10kg
25 Reps	L-pull-ups	Leg raise pull-up	Pull-ups 60 sec L-hang
50 Sit-ups

Endurance	Strength	Power & speed
AMRAP in 15 Mins	Back squat	Push-press
Row 500m	5 Reps @ 65%	3-3-3-3-3-3-3
Run 600m	5 Reps @ 75%
	5 Reps @ 85%
1 Rounds of 2 minutes work followed by 2 mins rest
15 Log to overhead + with the time remaining max Burpees
Rest 2 minutes
Row 500m + with the time remaining max Burpees
Rest 2 minutes
Farmers walk 100m + with the time remaining max Burpees
Your score is the amount of burpees accumulated.

                                 Thanks Chris for sending us this awesome link

Endurance	Strength	Power & speed
N/A	Deadlift	3-2-1-1-1
	5 reps @ 65%	Snatch grip deadlift
	5 reps @ 75%	Hang snatch pull
	5+ reps @ 85%
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Finisher 3 Rounds of 5 reps: Good morning or Hip-back extension

Rest Day @ CrossFit Perth



Well done to everyone who competed at the 2012 Wounded Warrior
What a great atmosphere, awesome people and some workouts. Thanks to all of the spectators and supporters.

Happy Birthday Michael Bell, log into facebook and click here to wish Belli a happy birthday

This Saturday head down to 100 Stephenson Ave Mt Claremont and checkout the action at the 2012 Wounded Warrior.

Channel 10 will be there at 9:30am

Men’s RX: =
35kg Push Press and High Pull, 20ib Wall Ball and 20 inch Box Jump
Women’s RX | Men’s intermediate =
25kg Push Press and High Pull, 15ib Wall Ball and 20 inch Box jump
Women’s intermediate | Men’s beginner =
15kg Push Press and High Pull, 5kg Wall Ball and 20 inch Box Jump (step ups are allowed)
Women’s beginner | Kids =
10kg PP and High Pull, 4kg Wall Ball (can be lowered 2 inches from standard height) and 10 inch Box Jump

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 at 6:30pm with Ash, try and talk her out of moving to Melbourne!
Mobility WOD
Hips & quads
Skills & Drills
Kipping, Ring dips, Muscle-ups
GWOD
Complete as many rounds as possible in 10 minutes of:
5 Ring row
10 second Handstand
5 Kneel to squat
10 Hollow rock If your not doing the Wounded Warrior mix it up and challenge someone to a short workout, speak with one of the coaches for advice!

Happy Birthday Jase Adams, log into facebook and click here to wish Big Jase a Happy Birthday!

Endurance	Strength	Power & Speed
N/A	2-2-2-2-2	1-1-1-1-1
	Deadlift	Snatch from blocks
2 Rounds of complete as many reps as possible in:
1 Minutes Push-ups
Rest 1 min
1 Minutes Ball slam
Rest 1 min
1 Minutes Burpees
Rest 1 min
1 Minutes Squats

Endurance	Strength	Power & speed
N/A	2-2-2-2	2-2-2-2-2
	Turkish get-up	Front squat

For time:
	Level 3	Level 2	Level 1
50 Kettlebell swing	24/16kg	20/12kg	16/8kg
Run	800m	600m	400m
50 Reps	KTE	KHAP	Knee raise
Run	800m	600m	400m
Sit-ups	50 reps	40 reps	25 reps
Run	800m	600m	400m

Endurance	Strength	Power & speed
N/A	5-3-2-2-2	3-2-1-1-1
	Front squat	Clean from blocks

"Jackie"
Level 3	Level 2	Level 1
1000 meter row	750 metre Row	500m row
50 Thruster 20kg	50 Thruster 15kg	50 Thrusters 10kg
30 pull-ups	23 Pull-ups or 30 band	15 Pull-ups  (band)
		or 30 jumping
Compare 30 Jul 11
Best times:

Rest Day @ CrossFit Perth

For time:
	Level 3	Level 2	Level 1
Hang to overhead 16 reps	60/40kg	40/30kg	30/20kg
Run 400m
Hang to overhead 12 reps	60/40kg	40/30kg	30/20kg
Run 200m
Hang to overhead 8 reps	60/40kg	40/30kg	30/20kg
Run 100m

2 Rounds of max in 60 seconds:
Wallball
Rest 30 sec
Ring row
Rest 30 sec
Burpee
Rest 30 sec
KB swing 20/16kg
Rest 30 sec

Click here to check out www.wodzup.com.au and stay tuned for some awesome events.

Endurance	Strength	Power & speed
N/A	Press	Pressing snatch balance
	5 reps @ 75%	3-2-1-1-1-1-1
	3 reps @ 85%
	1 + reps @ 95%

Three rounds for time of:xxxxxxxxxx
	Level 3	Level 2	Level 1
Squat clean, 10 reps	60/40kg	45/40kg	30/20kg
20 Box jump	24" box	18" box	12" box
Best times Leewa 7:52 @ 50kg | Craig J 4:48

 

Happy Birthday Ingrid Baltic, log into facebook and click here to wish Ingrid 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 at 6:30pm with Ash, try and talk her out of moving to Melbourne!

Skills & Drills
Mobility - target the funk
Choose your own skill to be coached
Endurance	Strength	Power & speed
AMRAP in 15 mins	N/A	N/A
Row 200m
30 Sit-ups
Run 200m
20 Back extension

Endurance	Deadlift	Power & speed
N/A	5 reps @ 75%	N/A
	3 reps @ 85%
	1 + reps @ 95%

"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 Box dips
	4 HSPU (abmat)	4 HSPU (box)
	8 KB swing 28/20kg	8 KB swing 24/16kg
Top rounds:
Compare 17 June 12

Endurance	Back squat	Power & speed
N/A	5 reps @ 75%	1 clean followed
	3 reps @ 85%	by 3 front squat
	1 + reps @ 95%	5 sec pause
		each clean at
		the hang

Complete as many rounds as possible in 20 minutes of:
	Level 3	Level 2	Level 1
Run	800m	600m	400m
Double-unders	30 Reps	20 reps	90 single skip
Lunge alt legs 14 reps	14 reps	14 reps	14 reps

Happy Birthday Lisa Wood, log into facebook and click here to wish Lisa a Happy Birthday!

Endurance	Strength	Power & speed
N/A	2-2-2-2-2	3-2-1-1-1-1
	Turkish get-up	Split Jerk
		Drill with blocks & bands
4 Rounds of:
Row 500m for time
Bench press - Max reps @ 85% of Wendler week 1

Rest Day @ CrossFit Perth

Complete as many rounds as possible in 12 minutes of:
	Level 3	Level 2	Level 1
Static handstand	20 seconds	15 seconds	10 seconds
5 Muscle-up	Muscle-ups	Jumping	Kneeling
7 Reps of:	Toes to bar	KTE	KHAP
Complete as many rounds as possible in 12 minutes of:
	Level 3	Level 2	Level 1
Run 200m
10 Sumo deadlift high-pull	50/40kg	40/28kg	28/20kg
9 Box jump	30 inch	24 inch	18 inch

                                          CrossFit Perth September 2009

Endurance	Strength	Power & Speed
5 Rounds of:	Bench press & Deadlift	N/A
Row 500m	5 reps @ 65%
Rest 1:3	5 reps @ 75%
	5 reps @ 85%

21-15-9 reps for time of:
	Level 3	Level 2	Level 1
Sit-up to Wall ball	GHD 10ib	Ball/Abmat	Abmat
Wallball "2-fer-1s"	20/15ib	15ib/5kg	5/4kg
Best times: Leah 7:23 | Gav 5:44
Compare:

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 at 6:30pm with Ash, try and talk her out of moving to Melbourne!
Weighted pull-ups 1-1-1-1-1-1-1 reps
Endurance	Strength	Power & Speed
AMRAP in 20 mins of:	N/A	3-2-1-1-1-1
Spin 3 mins		Clean-pull from blocks
Run 800m		Hang power clean
15 Burpees

         Happy Birthday Megan, log into facebook and click here to wish Megan a happy birthday!

Endurance	Strength	Power & Speed
For distance:	Back squat	N/A
Row 10 minutes	3 reps @ 70%
Run 10 minutes	3 reps @ 80%
	3 + reps @ 90%

21-15-9 reps of:
Deadlift	Level 3 100/70kg	Level 2 75/50kg	Level 1 50/35kg
Overhead squat	60/40kg	45/30kg	30/20kg

Best times:

Endurance	Strength	Power & Speed
N/A	Press	1-1-1-1-1
	3 reps @ 70%	Deficit clean
	3 reps @ 80%	Jerk from blocks
	3 + reps @ 90%

"Angie"
For time:
	Level 3	Level 2	Level 1
Pull-ups	100 reps	75 reps	50 reps
Push-ups	100 reps	75 reps	50 reps
Sit-ups	100 reps	75 reps	50 reps
Squats	100 reps	75 reps	50 reps
Best times: Leah H 21:55 | Jimmy 14:19, must have been the photo!
Compare 20 June 2010

We are down at Mullaloo Beach this morning on the ocean side of the surf club, bring a friend!
Hang out and grab some brekky or BYO after
Complete as many rounds reps and metres as possible in 15 min of:
20m Walking lunge
Run 80m
20m Leopard crawl
Run 80m
Team Tug-O-War

Happy Birthday Ciarran, log into facebook and click here to wish Ciarran a happy birthday!