CrossFit Perth

Endurance	Deadlift	Power & speed
AMRAP IN 20 mins	5 reps @ 75%	Snatch opening weight
Run 400 meters	3 reps @ 85%	Clean & jerk 10% under your opener
Then three rounds of:	1 + reps @ 95%	Squat C&J weight
5 Pull-ups
10 Push-ups
15 Squats

Endurance	Back squat	Power & speed
AMRAP in 10 Mins	3 reps @ 70%	Snatch 1-1-1 @ 90%
10 Ball slam	3 reps @ 80%	Front squat 2-2-1-1-1@ 95%
20 Kettlebell swing	3 + reps @ 90%	of your clean & jerk weight
30 Double-unders	Back squat finisher
	2-2-2-2-2-2 @ 90%

"Barbara"
Five rounds, each for time of:
Level 3	Level 2	Level 1
20 Pull-ups	15 Pull-ups	10 Pull-ups
30 Push-ups	23 Push-ups	16 Push-ups
40 Sit-ups	30 Sit-ups	20 Sit-ups
50 Squats	38 Squats	26 Squats
Rest precisely three minutes between each round. Best score:
Compare 03 April 12

The first WOD in the new home of CrossFit Perth! Great work 6amers

Seven rounds for time of:
	Level 3	Level 2	Level 1
Thruster, 12 reps	35/25kg	25/15kg	15/10kg
9 Reps	T2B	KTE	KHAP
Run 200 meters	20/15lb ball	15lb/5kg	5/4kg

Endurance	Press	Power & speed
N/A	3 reps @ 70%	Snatch 1-1-1-1-1-1
	3 reps @ 80%	Clean & jerk 1-1-1-1
	3 + reps @ 90%	Front squat 1-1-1-1-1-1-1-1

Click here to donated to Aidans Moustache and a worthwhile cause!

Coaches update:

Stay safe during hot-weather exercise by drinking enough fluids, wearing proper clothing and timing your workout to avoid extreme heat. We will have the aircon cranking to take the edge of your workout. If you have had a busy day and not managed to drink enough or stay cool, let one of the coaches know and we can scale for you! 

If you have ever tried to push through dehydration and heat it can become dangerous and will set you back days and weeks in training. So listen to your body and be prepared.

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CrossFit Perth is celebrating its 4th Birthday on Sat 9th of Feb!
The format is team, pair and individual WOD's. So get your team of 2 guys and 2 girls together! We have guests from the top CrossFit Affiliates in W.A, SXF, SF Gym, The Chamber, Assassin, ROM, Infused and more!
Stay tuned for after party details!

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Australia Day WOD @ Mullaloo Beach - log into facebook and click here for more info!

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For time move CrossFit Perth: 4 hours, well done and thanx to everyone who came down this morning. It was amazing to see CrossFitters in action and applying the same effort and focus as a workout to other tasks.

We look forward to some even cooler training, with the new space open to us. Oly lifting, Strongman and metcons can be run at the same time, mobility and hang out area and communal showers to be installed soon.

Will have more info on the CFP Christmas party this week to finish off a great year.

Can't wait for the first WOD Monday morning.

Endurance	Strength	Power & speed
N/A	Back squat	3 Rounds of:
	5 reps @ 65%	1 Snatch balance
	5 reps @ 75%	1 Power snatch
	5 + reps @ 85%	1 Hang snatch pull
		1 Snatch deadlift
		Then Snatch 1-1-1-1

2 Rounds of:
90 seconds work followed by 90 seconds rest:
	Level 3	Level 2	Level 1
Lunge walk steps & box jump	40/30kg 24inch	30/20kg 18 inch	20/15kg 12 inch
Run - Wallball	200m / 20ib	150m - 15ib	100m / 5kg
Ring row - Push-ups	BW	BW	BW
Row - Burpees	300m	225m	150m
Score for the lunge walks steps, and Ring row intervals is the lowest reps between the movements. Score for the Run & Row is the amount of reps Wallball and Burpees.

Skills & Drills
Double-unders
Endurance	Strength	Power & speed
AMRAP in 25 mins:	Bench press	N/A
Run 400m	5 reps @ 65%
Spin 5 mins @ 90rpm	5 reps @ 75%
Row 400m	5 + reps @ 85%

                    Happy Birthday Chris Clarke & Debbie Hodgkinson

For time:
	Level 3	Level 2	Level 1
Handstand push-ups	HSPU	HSPU Abmat	HSPU Box
Back extension	50 reps	38 reps	90 Sec hold
30 Reps	KTE	KHAP	Knee raise
Deadlift, 30 reps	100/70kg	70/50kg	50/35kg
Dumbbell push press, 30 reps	20/15kg	15/12kg	10/7.5kg
50 Kettlebell swings	24/20kg	20/16kg	16/12kg
Row 20 calories	20 Calories	15 Calories	10 Calories
10 Reps	Muscle-ups	Pull-ups	Pull-ups
		Ring dips	Ring dips

Endurance	Strength	Power & speed
N/A	Deadlift	3 Rounds of:
	5 reps @ 65%	3 Deadlift
	5 reps @ 75%	2 Hang clean pull
	5 + reps @ 85%	1 Power clean
		Increase the weight
		after each round
		Then: Clean 1-1-1

Five rounds for time of:
	Level 3	Level 2	Level 1
Power clean and jerk, 10 reps	70/50kg	50/35kg	35/25kg
1 Round of:	15 foot Rope	8 Striict pull-ups	8 Striict pull-ups
	climb, legless		Band

Thanks everyone for coming down today to help out, Damo, Jake, Cilian, Shell C, Megan, James, Ingrid,

Endurance	Strength	Power & speed
Row 5km TT	Press	3,2,1,1,1,1
	5 reps @ 65%	High hang clean from the blocks
	5 reps @ 75%	Block squat
	5 + reps @ 85%	Partial jerk from the blocks
Front Squat 1-10-1-20-1-30 reps

Happy Birthday Elise Bailey, log into facebook and click here to wish Elise a happy birthday

Rest Day @ CrossFit Perth

Overhead squat 1-1-1-1
Three rounds for time of:
	Level 3	Level 2	Level 1
Overhead squat, 10 reps	60/40kg	45/30kg	30/20kg
50 Reps	Double-unders	3 in 10 reps	Skip
			Wall kick

Strongman
Sled push intervals
Tyre flip Strongman log 1rm
Team WOD individual effort collective score:
Three rounds for time of:
	Level 3	Level 2	Level 1
Row	500m	375m	250m
Burpees	21 reps	15 reps	10 reps
Run	400m	300m	200m

Endurance	Strength	Power & speed
N/A	Deadlift	Clean & jerk 10 x 1
	5 reps @ 40%	5 Rounds of:
	5 reps @ 50%	2 Snatch deadlift
	5 reps @ 60%	1 Hang snatch pull
		Front squat 3x3
10 rounds for time of:
Deadlift, 3 reps
Skin the cat 1 rep

                                        Happy Birthday Elisha aitkens
                 Log into facebook and click here to wish Elisha a Happy Birthday

Endurance	Strength	Power & speed
N/A	DB or KB Bench press 5 reps @ 40%	N/A
	5 reps @ 50%
	5 reps @ 60%

"Kelly"
Five rounds for time of:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 meters
30 Box jump 24 inch	30 Box jump 18 inch	30 Box jump 12 inch
30 Wall ball 20/15ib	30 Wall ball 15ib/5kg	30 Wall ball 5/4kg
Best times:
Compare: 27 Jan 12

Endurance	Strength	Power & speed
Tabata 4 rounds of:	Dumbell Press	Snatch 10 x 1 rep
40 sec work 20 sec	5 reps @ 40%	5 Rounds of: Clean deadlift 2 reps        Hang clean pull 1 rep
Row for distance	5 reps @ 50%	Push-press 5 x 3
Hang power snatch	5 reps @ 60%
Hand release push-ups
KB swing

Two rounds for time of:
	Level 3	Level 2	Level 1
Pull-ups	50 reps	37 reps	25 reps or 37 band
Sit-ups	75 reps	55 reps	37 reps
Overhead squat, 50 reps	35/25kg	25/15kg	15/10kg
Double-unders	75 reps	55 reps	50 Wall kick
			50 Skip

Best times:  Jade 22:08 | Leewa 24:04 Mens RX

Coaches update:

Tug-O-War & strongman training session Sat 01 Dec @ 0800 in preparation for the WA Strongman Tug-O-War competition on the 9th of Dec.

Wear some sturdy boots with a sharp edge. ____________________________________________________________________________

Rest day @ CrossFit Perth

Download WWA Membership Form 2012

To register for this comp email jas@crossfitperth.com.au and we will send everyones details in together.

With 30 minutes on the clock:
	Level 3	Level 2	Level 1
Row	2000m	1500m	1000m
Weighted dip 30 reps	20/10kg	10/5kg	Bodyweight/band
Run	2000m	1500m	1000m
Weighted pull-up 30 reps	20/10kg	10/5kg	Bodyweight/band
With the remaining time: Complete as many rounds as possible of: 10 Body weight bench press 5 Strict pull-ups
In House Oly Comp 8-9:30am This will run in addition to the 9:00 WOD

Endurance	Strength	Power & speed
N/A	Press	3, 2, 1, 1, 1, 1
	5 reps @ 75%	Heavy dip & drive
	3 reps @ 85%	Jerk behind the neck
	1 + reps @ 95%	Jerk

21-18-15-12-9-6-3 reps for time of:
	Level 3	Level 2	Level 1
Sumo deadlift high pull	42.5/30kg	30/20kg	20/15kg
Lateral jumps	24" obstacle	18" obstacle	12" obstacle

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.
Skills & Drills Double-unders Handstand
Endurance	Deadlift	Power & speed
Row 5km TT	5 reps @ 75%	N/A
	3 reps @ 85%
	1 + reps @ 95%

Five rounds for time of:
	Level 3	Level 2	Level 1
Push press, 12 reps	50/35kg	35/25kg	25/15kg
40 meter Shuttle sprint (4 x 10 meters)
Squat snatch, 8 reps	50/35kg	35/25kg	25/15kg

Endurance	Bench press	Power & speed
AMRAP in 20 mins	5 reps @ 75%	Box jump for height
Run 400 metres	3 reps @ 85%	& Mobalise
10 Box jump	1 + reps @ 95%
14 Lunge steps

For time:
	Level 3	Level 2	Level 1
25 Sit-ups	GHD	Abmat wallball	Abmat
1 Rep	Muscle-ups	4 Row, KTE, Dip	4 Row, KHAP, PUP
20 Sit-ups	GHD	Abmat wallball	Abmat
2 Reps	Muscle-ups	8 Row, KTE, Dip	4 Row, KHAP, PUP
15 sit-ups	GHD	Abmat wallball	Abmat
3 Reps	Muscle-ups	12 Row, KTE, Dip	4 Row, KHAP, PUP
10 Sit-ups	GHD	Abmat wallball	Abmat
4 Reps	Muscle-ups	20 Row, KTE, Dip	4 Row, KHAP, PUP
5 Sit-ups	GHD	Abmat wallball	Abmat
5 Reps	Muscle-ups	20 Row, KTE, Dip	4 Row, KHAP, PUP

CrossFit Perth: Wounded Warrior Weekend 2012 from STF on Vimeo.

Endurance	Back squat	Power & speed
N/A	5 reps @ 75%	3,2,1,1,1 Reps of:
	3 reps @ 85%	Snatch balance
	1 + reps @ 95%	Snatch

For time & reps
Row 3:30 mins for distance
Rest 4:30 mins
"Tabata"	Level 3	Level 2	Level 1
Dumbell Thrusters	20/15kg	15/10kg	10/7.5kg

Coaches Update!

We are stoked to welcome Rebecca Johnston to the CrossFit Perth Coaching Team!
Rebecca has been working in the fitness industry for several years with a background in athletics and mulitsport.
Rebecca is starting as an intern this week so expect to see her smiling face and at the 6am and evening classes!

Register now for the 2013 AWF Lifting Comps
Download WWA Membership Form 2012

Rest Day @ CrossFit Perth

                                                      
                                                       Click here for more information!

For time:
	Level 3	Level 2	Level 1
Hang clean, 30 reps	100/70kg	75/50kg	50/35kg
50 One-legged squats, alternating
Run	1600m	1200m	800m
Rest 3 minutes
Run	1200m	800m	600m
Rest 2 minutes
Run	800m	600m	400m
Rest 1 minute
Run	400m	300m	200m

Three rounds for time of:
	Level 3	Level 2	Level 1
Sots press, 15 reps	20/15kg	15/10kg	10/5kg/PVC
Handstand	Walk 15 meters or 30 hand release	Wall hand release 20 reps	Box hand release 20 reps
L-sit hold	20 second	15 second	10 second
Handstand	Walk 15 meters or 30 hand release	Wall hand release 20 reps	Box hand release 20 reps

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.

Skills & Drills
Handstand walk or tap
Single leg deadlift
Endurance	Strength	Power & speed
6 Rounds for time:	Tyre filp	N/A
15 Back extension	1-1-1-1-1-1-1-1
Run 400m
30 Kettlebell swing