CrossFit Perth

Group B
Stength	Active recovery
Deadlift	Upper body - Swim 20 mins
5 reps @ 55% Rest 60 sec	Any style - use a bouy between the legs
5 reps @ 65% Rest 2 mins
5 reps @ 75% Rest 3 mins	Lowerbody - jog & walk 20 mins
3 reps @ 85% Rest 4 mins	lengthern the stride to open hips
1 + reps @ 95% Rest 3 mins	no uphill flat or decline
Bent row 3 x 10 reps @ 50-60% Rest 90 sec	Mobalise 10 minutes

Skills & Drills

Double-unders the 10-20-30-40-50

Each set must be un-broken before progressing to the next

Accumulate 4 minutes of L-hang, each time broken either a muscle-up or pull-up before resuming.

Groups A & B

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec.

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec.

       Mystery WOD

Happy Birthday Jen & Terry, we are having drinks this evening straight after the 6:30pm WOD venue TBA.

Log into facebook and click here to wish Jen a happy birthday
Log into facebook and click here to wish Terry a happy birthday

Group A

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.

2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec.

1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Group B
Stength	Power & Speed
Back squat	6 x 1 reps @ 70,80,85,90,95,95%
5 reps @ 55% Rest 60 sec	1a) Clean (full squat)
5 reps @ 65% Rest 2 mins	1b) Push-jerk behind the neck
5 reps @ 75% Rest 3 mins	For the first 3 Clean sets pause 3
3 reps @ 85% Rest 4 mins	seconds at position 1.
1 + reps @ 95% Rest 3 mins
	Rest 90 seconds after 1a & 1b not between
	2) Group A 1) Strength HBBS

For time:	Level 3	Level 2	Level 1
Burpees	50 Reps	37 reps	25 reps
20 Front Squats	70%	60/40kg	40/25kg
Burpees	50 Reps	37 reps	25 reps
Notes: Fronts Squats must be taken from the floor.

Group B
Stength	Power & Speed
Press	5 Rounds @ 50, 60, 70, 75, 80%
3 reps @ 55% Rest 60 sec	1a) Snatch balance 1 rep
3 reps @ 65% Rest 2 mins	1b) Snatch pull posn 1,2,3
5 reps @ 75% Rest 3 mins	Rest 90 seconds between each.
3 reps @ 85% Rest 4 mins
1 + reps @ 95% Rest 3 mins	2) Snatch 6 x 1 reps 5 sec pause
	posn 1 for the first 2 reps
3 x 10 reps @ 50-60% Rest 90 sec	Receive in a full squat or ride down
	Rest 1-2 mins between each.

For time:	Level 3	Level 2	Level 1
Double-Unders	60 Reps	1 in 5	1 in 10
3 Power Cleans	85/55kg	65/40kg	40/25kg
30 Wall Balls	20/14#	14ib/5kg	5/4kg
6 Power Cleans	85/55kg	65/40kg	40/25kg
15 Reps	T2B	KTE	KHAP
9 Power Cleans	85/55kg	65/40kg	40/25kg
15 Reps	T2B	KTE	KHAP
6 Power Cleans	85/55kg	65/40kg	40/25kg
30 Wall Balls	20/14#	14ib/5kg	5/4kg
3 Power Cleans	85/55kg	65/40kg	40/25kg
Double-Unders	60 Reps	1 in 5	1 in 10

Well done Leewa, Jake & Taylor yesterday @ the WWA State League 1
Thanks to CrossFit Armed for hosting a great event.

Rest Day @ CrossFit Perth


Good luck today Leewa, Jake & Taylor at the WWA State lifting comp
If your free pop down and check out the action @ CrossFit Armed 6/14 Jaquard Way Port Kennedy

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

Group A

5 attempts to establish a 1RM of the barbell complex:

1 Clean

3 Front Squats

1 Jerk

3 Back Squats

1 Behind the Neck Jerk

Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

3 rounds for time of:

9 Muscle-Ups

7 Snatches (full squat) 85/55kg

Notes: If max Snatch is below 215/140# then use 85%.

Group B (Option is there to do the group A WOD) 20 Minutes to find 1 rep max Clean & Jerk then:
	Level 3	Level 2	Level 1
AMRAP in 8 minutes
5 Squat snatch	70/50kg	50/35kg	35/20kg
3 Reps	Muscle-ups	Jumping MU	3 Ring row
Rest 2 minutes			3 Ring dips
			3 KTE
AMRAP in 6 minutes
15 Medball clean	20/14ib	14ib/5kg	5/4kg
Bear crawl	10m	10m	10m
Burpee broad jump	10m	10m	10m

1 minute

Group A

1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec.

1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.

2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)

Group B

Bench press & Bent row	Power & Speed
3 reps @ 70%	Same as group A, 1a & 1b with
3 reps @ 80%	bands instead of chains then 2b
3 + reps @ 90%
3 x 10 Reps @ 50%

For time.	Level 3	Level 2	Level 1
30 Kettlebell swing	32/24kg	24/20kg	20/16kg
30 Wall Balls	20/14#	14#/5kg	5/4kg
30 C2B Pull-ups	C2B	COB	Jumping
	Row 1km	Run 1km	Run 800m
20 Kettlebell swing	32/24kg	24/20kg	20/16kg
20 Wall Balls	20/14#	14#/5kg	5/4kg
20 C2B Pull-ups	C2B	COB	Jumping
Group A
3X25 Reverse Hypers – medium, rest 60 sec.

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day.

Skills & Drills

Bar muscle-ups, kipping Pull-ups, Rope climb

L -Ring support accumulate time: 10, 20, 30, 40, 50, 60 seconds rest 1:2

Complete as many rounds as possible in 12 minutes of:

10 V-sit-ups

15 Ball slam

4 Medball turkish get-ups

Plank hold opposite arms and legs 15 seconds each side

CrossFit Perth & Peak Body Fitness presents a weekend experience of workouts, activities and presentations including nutrition, mental resilience, competition, selection and event preparation.

Log into facebook and click here to express your interest and stay posted for more information.

Group A

1) 5×2 Snatch from hang (just above knee) – heavy but perfect, rest 60 sec.

2) 5×2 Clean from hang (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Group B
Deadlift	Power & Speed
3 reps @ 70%	Same as group A
3 reps @ 80%
3 + reps @ 90%
Clean work up

Mystery WOD

 

Group A

1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.

2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.

2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec.

1) HBBS (based off 200129): 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up. Group B

Squat	Power & Speed
3 reps @ 70%	5 Sets @ 50, 60, 70, 75, 80%
3 reps @ 80%	1) 2 Hang clean-pull + 1 Clean
3 + reps @ 90%	then 2 reps Front squat
	Rest 90 seconds
	2) 7 x 1 reps Hang clean & Push-press (heavy)
	Rest 2 Minutes

For time:

Run 400m

5 rounds of:

5 Pull-ups

10 Push-ups (hand release)

15 Air Squats

(10 min cut-off)

Then - Run 400m - Then

5 rounds of:

5 Pull-ups

10 Push-ups (hand release)

15 Air Squats

(10 min cut-off)

Run 400m

*All work should be performed with a 20/10kg weight vest.

The warm-up will now be in a group format kicking off @ 10 minutes prior to each workout!

Group A 1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible,rest 60 sec.

2a) 3X3 Snatch First Pulls – heavy, rest 60 sec.

2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B – rest 60 sec.

1b) 3X10 Reverse Hypers – very heavy, rest 60 sec.

Group B

Press	Power & Speed
3 reps @ 70%	5 x 3 reps 50, 60, 70, 75, 80%
3 reps @ 80%	1a) Snatch balance
3 + reps @ 90%	1b) Snatch Pull posn 1, 2, 3
Then	Rest 60-90 seconds between each
Hang power snatch 1-1-1	2) 3 x 1 rep Hang snatch heavy
	Rest 2 minutes

1 min ME	ME Rope Climbs 15′ or Rope climb & sit-ups
-then-
4 minute AMRAP of:	Level 3	Level 2	Level 1
7 Hang Power Snatches	60/42.5kg	50/30kg	30/20kg
14 HSPU		Abmat	Box
Double-Unders	28 reps	1 in 5	1 in 10
-then-
1 min Max	ME Rope Climbs 15′ or Ring row & sit-ups = No
-then-
4 minute AMRAP of:
7 Hang Power Snatches	60/42.5kg	50/30kg	30/20kg
14 HSPU		Abmat	Box
Double-Unders	28 Reps	1 in 5	1 in 10
-then-
1 min Max	ME Rope Climbs 15′ or Ring row & sit-ups = No
*Please list total reps of AMRAP and total Rope Climbs separately.

Rest Day @ CrossFit Perth

CrossFit Perth in conjunction with Peak Body Fitness are hosting a two day CrossFit Camp. Log into facebook and click here for more information.

Oly lifting 8am, Metcon 7 & 9 am

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Group A	Group B
EMOM for 7 minutes:	Front squat
2 Reps Pause Front Squats @ 75%	7 X 2 Reps
	Start at 70% of your 2 rep max & add 5% after each set
Notes: 3 count pause in the hole,	Rest 90 seconds between each
then bounce and explode up.

“Jackie”
	Level 3	Level 2	Level 1
Row	1000m	750m	500km
50 Thrusters	20kg	15kg	10kg
30 Pull-ups	COB	Band	Jumping
Compare 30 Jul 11
Best Times: JC 5:50 | Leewa 7:48

Group A

1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec.

1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

Group B
Strength	Power & Speed
Bench press	1a) 5 x 2 reps Deadlift
5 reps @ 65% Rest 3 mins	1b) 5 x 2 reps Bench press
5 reps @ 75% Rest 4 mins	2) 3 x 5 Weighted pull-ups
5 + reps @ 85%
	Start at 70% & add 5% after each set Rest 90 seconds between each
Groups A & B
7 rounds for total reps of:
2 minute AMRAP of-
L3 - 30 Double-Unders L2 - 20 Double-unders L1 - 10 Double-unders
L3 ME Muscle-Ups (7 rep cap)   L2 C2B 7 Pull-ups, 7 KTE, 7 Ring dips L1 7 Pull-ups, 7 KTE & 7 Ring dips
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day.
Skills & Drills Knees to elbows & toes to bar
Handstand push-ups

Pool session 1100 at Joondalup Arena
GWOD
3 Rounds of: 30 seconds max Kettlebell twist
3 Skin the cat or reverse hold 10 seconds
30 seconds max Mountain climbers Power jump for height 30 seconds max Hollow rock
1 Lower from inverted hang (slow and controlled)
30 seconds max Ring row

Click here to register
Log into facebook and click here to get team updates

Group A

1) 7×1 Snatch (from just above knee) – heavy but perfect, rest 60 sec.

2) 7×1 Clean (from just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Group B
Strength	Power & Speed
1) Deadlift	Same as group A
5 reps @ 65% (rest 3 minutes)
5 reps @ 75% (rest 4 minutes)
5 + reps @ 85% (rest 3 minutes)
2) 3 x 1 Clean pull HH, 2 front squat, 1 push-press, rest 60 sec

Groups A & B (great Yough Mudder prep)
Level 3	Level 2	Level 1
5km	3.75km	2.5km

Group A

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.

2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.

2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO

HBBS 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Group B
Strength	Power & Speed
Front squat	Clean 5 x 1 reps (rest 90 sec)
5 reps @ 65%	(with 3 second pause at hang)
5 reps @ 75%	2a) Push-press 3 x 5 reps (rest 60 sec)
5 reps + @ 85%	2b) Back squat  3 x 5 reps (rest 90 sec)

Conditioning (Groups A&B)

2 min Max Distance HS Walk or accumulate time against wall or free standing

-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS L3-32/24kg, L2 24/20kg, L1 20/16kg

Rest :30

1:30 ME Burpee Box Jumps L3-30/24″, L2-24/20", L1-20/12"

Rest :30

2:00 ME 20m intervals

Rest :30

-then-

2 min Max Distance HS Walk or accumulate time against wall or free standing

Group A
1) 7X1 reps 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.
Skill/Midline
1a) 3XME Strict HSPU – rest 60 sec.
Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.
1b) 3X15 Reverse Hypers – heavy, rest 60 sec.

Group B
Strength	Power & Speed
Press	Snatch
5 reps @ 40% Rest 2 minutes	1a) 3x3 Snatch balance rest 60 sec
5 reps @ 50% Rest 3 minutes	1b) 3x3 Snatch pull HH rest 60 sec
5 + reps @ 60%	Snatch 5 x 1 reps rest 2 mins
5 Minutes of handstand practice
Groups A & B

12 minute AMRAP:	Level 3	Level 2	Level 1
5 Power Cleans	75/50kg	60/40kg	40/30kg
10 Reps	T2B	KTE	KHAP
15 Wall Ball	20/14ib	14ib/5kg	5/4kg

Rest Day @ CrossFit Perth

Thanks to everyone who helped us celebrate our 4th Birthday, great morning of workouts!

Download revised  CFP Invitational Results & WODs

Hope everyone is ready for tomorrows birthday WOD's

650am Int & Beginner Warmup
700am Int & Beginner Briefing
800am RX Briefing, we have teams from SXF, ROM, REF, SF Gym, ARMED, COOEE and Infused.

 

Birthday WOD Team Breakdown
Affiliate	Name		Affiliate	Name		Name		Name
ARMED	Breaden		ROM	Ash		Rach		Dillian
	Ben			Angela		Jake R		Steve M
	Kylie			Steve		Luke		Lisa M
	George			Tom		Jas		Maddy
SXF	Tara		CFP 3	Dan C-G		Ads D		Belli
	Katrina			Craig J		Claire		Jake
	Hayden			Leah H		Clint		Jo C
	Shasha			Jackie H		Bre		Kirsty
COOEE	Kayla		ROM	Dan		Ciarran		Shaun
	Tash			Bryn		Kiarran		Sheila
	Jack			Beck		Leesh		Elise
	Tim			Emily		Dee		Chris
SF Gym	Stela		CFP 4	RJ		Hawkan		Ben G
	Kate			Steve D		Mark		Shayln
	Talbot			JC		Shelly		Anna
	Warren			Jackie		Jo S		Mel
REF	Cassie		CFP 2	Ads P		Jon		Audrey
	Andrew			Jacob		Frank		Travis
	Jon			Megan		Jesse		Brant
	Aaron			Jimmy???		Shell M		Rachel
CFP 1	Zac		ARMED	Joel
	James T			Rick
	Rob M			Hailey
	Damo			Roxy

Reminder: Please park in the volleyball court carpark located across the road from CFP.

Its going to be an awesome day!

Dinner at Paddy Malones, followed by drinks all welcome!

Strength	Power & Speed
1) 15 minutes to establish a 1rm Press.	1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups or pull-ups and ring dips (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) Max distance in 8 minutes, if you hit 2k prior to that then stop.

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day. 25 minutes to establish 1 Rep max Deadlift

Skills & Drills

Concept 2 rower, how to get more out of your stroke

Toes 2 Bar

Mobalise 10 minutes - hips, shoulders, hamstrings

Skills & Drills

From the high hang - snatch pull, power snatch, squat snatch

Foot work

Isabel
30 reps for time of:
Level 3	Level 2	Level 1
Snatch 60/45kg	Snatch 50/30kg	Snatch 35/20kg

Note scaling options are only a guide, strive to reach the level and if for example 50kg is to light and 60kg unrealistic find the middle ground. Compare:2/12/11 Best times:

Groups A & B

20 minutes to establish a 1RM High Bar Back Squat .

Conditioning

Prep:

Run 400m @ 75% – rest 3 minutes.

Run 400m @ 85% – rest 4 minutes.

Run 400m @ 90% – rest 5 minutes.

Test:

Run 400m – all out.

Thanks for the pic Russ,

Groups A & B

20 minutes to establish a 1RM Snatch.

“Diane”

(Mental prep, write your goal time on the platform)

21-15-9 of:

Deadlifts 225/155#

HSPU

Best times: Steve D 2:44 | Leewa

Compare: 30 Apr 2012 log into facebook and click here

Happy Birthday Shannon McGuckin, log into facebook and click here to wish Shannon a Happy Birthday!

Rest Day @ CrossFit Perth


      Well done Jen & Jake W @ the State Strongman Comp

Next week @ CrossFit Perth we have a solid week of testing before our 4th Birthday WOD on Saturday!

This is a big week to chart your progress and set some milestones. If your inclined to throw a heap more into your training on a daily basis or if you don't thinks its going to be enough, remember you will blow your results for the next day. If your new to the concept of testing or 1 rep max it is actually super taxing and requires full recovery.

Fight Gone Bad
Three rounds of:
	Level 3	Level 2	Level 1
Wall-ball 10ft (Reps)	20/14ib	14ib/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)
Rest 1 minute
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments.

Group A 1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Strength	Power & Speed
Deadlift - pull-ups Superset pull-ups	Deadlift- hang to hang clean pull 5-5-5-5-5
5 reps @ 75%	Pull-ups 5-3-3-2-2-1
3 reps @ 85%	Super set the deaflift & pull-ups
1 + reps @ 95%

For time:
	Level 3	Level 2	Level 1
30 Handstand push-ups		Abmat	Box
Pull-ups	40 reps	30 reps	20 reps
50 KBS	24/16kg	20/12kg	16/8kg
Sit-ups	60 reps	45 reps	30 reps
Burpees	70 reps	47 reps	35 reps