CrossFit Perth

Rest Day @ CrossFit Perth

Happy 21st Birthday Jacob Singo, log into facebook and click here to wish Jacob a Happy Birthday!

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
61/43kg Clean and jerk, 3 reps
3 Toes-to-bar
61/43kg Clean and jerk, 6 reps
6 Toes-to-bar
61/43kg Clean and jerk, 9 reps
9 Toes-to-bar
61/43kg Clean and jerk, 12 reps
12 Toes-to-bar
61/43kg Clean and jerk, 15 reps
15 Toes-to-bar
61/43kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Turkish get-up 2-2-2-2-2-2 increase the weight after each

3 Rounds of AMRAP in 3 minutes:

Ball slam-burpee-chuck & run 15m

Hand stand 20 sec

Run 50m Backwards

Rest 60 seconds after each AMRAP.

Rest Day @ CrossFit Perth

Skills & drills

Kipping & Butterfly Pull-ups

The Illinois Agility Test

3 Rounds not for time:

4 Wall kick weighted

30 Mountain climber

10 Back extension

20 Triple or Double-unders

Strength	Power & Speed
Press	Push-press
1x5 @ 65%, 2x3 @ 75%, 3x1 @ 85% Rest 2 minutes	1x5 @ 65%, 2x3 @ 75%, 3x1 @ 85% Rest 90 seconds
Push-press	Split jerk
1x5 @ 80%, 2x3 @ 85%, 3x1 @ 90% Rest 90 seconds	1x5 @ 80%, 2x3 @ 85%, 3x1 @ 90% Rest 2 mins

For time: 21 OH squat 40/30kg, L2-30/20kg, L1-20/15kg

9 Pull-up

Run 200m

15 OH squat 40/30kg, L2-30/20kg, L1-20/15kg

15 Pull-up

Run 400m

9 OH squat 40/30kg, L2-30/20kg, L1-20/15kg

21 Pull-up

Run 800m

Click here to view the full leaderboard!

 

No mystery WOD till the open finishes, can't have to much excitement in one week.

Strength 4 Rounds of:	Power & Speed
1a) Hang clean-pull 2 reps	1) EMOM for 5 minutes:
1b) Hang squat clean 1 rep	2 Clean (full) @ 75%
1c) Front squat 3 reps
Rest 2 minutes between each complex. Build up to the first round starting at 70%, 75%, 80%, 85%	HBBS 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2 minutes.

Max calories row in 2 minutes

Rest 60 seconds

EMOM for 6 mins

8 Deadlift to hang clean L3-60/40kg, L2-50/30kg, L1-40/20kg

Max Prone to squat

Score is the number of Prone to squat

Rest 60 seconds

3 x 200m run rest 1:1

Strength 4 rounds of:	Power & Speed
1a) Snatch grip deadlift 1 rep	EMOM for 5 minutes:
1b) Hang snatch pull 2 reps	2 Snatches (full) @ 80%
1c) Power snatch 1 rep	Then, when the clock hits 5:00-
1d) Overhead squat 2 reps	2 minute AMRAP of:
Rest 2 minutes between each complex. Build up to the first round starting at 70%, 75%, 80%, 85%	Snatches (full) @ 80% *This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

2 Rounds of:

AMRAP in 2 Minutes

10 Lunge

7 Ring dips

5 reps L3-Toes to bar

Rest 60 seconds

AMRAP in 4 Minutes

20 Ball slam

14 Push-ups

10 Knees to elbows

Rest 60 seconds

Start each round where you left the off.

Rest day @ CrossFit Perth

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Deadlift 1 x 5 reps @ 75%, 1 x 5 reps @ 85%, 2 x 3 reps @ 90%, 3 x 2 reps @ 95%, 3 x 1 rep @ 100%

Tabata 3 rounds of 30 seconds work 30 seconds rest

Row for calories

Weighted lunge 2 x 32/20kg, 2x28/16kg, 2 x 24/12kg

Broad jump burpees

Bear crawl for distance

Record each rep and distance This is a rotation tabata so move to the next station after each interval

10 Minute jog not for time:

Congraulations Stephen & Rachel on getting engadged.

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.

Mobility Shoulders, Traps & Upper back

Skills & Drills

Knees to elbows and toes to bar

Double-unders

AMRAP in 14 Minutes

2 Lower from the inverted hang

5 Plate flip

15 Hollow rock

5 Ring row to the hip

8 Reverse hypers weighted

Rest 30 seconds after each round

Congrats Rach & Steve on getting engaged!

7×1 Hang Clean (3 count pause) + Vertical Hi-Hang Clean + rest 2 Mins.

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters L3-60/45kg, L2-50/35kg, L1-40/25kg

3 Burpee 2 for 1 wallball

3 reps L3-Muscle-ups L2-Pull-ups & Ring dips L1-Jumping

6 Hang Clean to Thrusters L3-60/45kg, L2-50/35kg, L1-40/25kg

6 Burpee 2 for 1 wallball

6 reps L3-Muscle-ups L2-Pull-ups & Ring dips L1-Jumping

9 Hang Clean to Thrusters L3-60/45kg, L2-50/35kg, L1-40/25kg

9 Burpee 2 for 1 wallball

9 reps L3-Muscle-ups L2-Pull-ups & Ring dips L1-Jumping

12…

For more inspiration check out Brants website click here

3 Rounds of the complex of: 1a) Snatch deadlift 1 rep, Hang snatch-pull 2 reps, Hang power snatch 1 rep, place the bar down then:

1b) Power snatch 1 rep, OH squat 1 rep, Snatch balance 2 reps, Hang squat snatch 1 rep

Increase the weight after each round starting at 60%, 70%, 75% Rest 60 seconds ater each full complex

1) 7X1 3 First Pulls + 1 Hang Snatch – increase the weight after each round, rest 2 mins

For time:

Run 800m

40 KBS L3-24/16kg, L2-20/12kg, L1- 16/8kg

Run 800m

40 KBS L3-24/16kg, L2-20/12kg, L1- 16/8kg

Run 800m

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

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

1) Clean-pull + Front squat + Jerk 1 x 3 reps @ 70%, 2 x 2 reps @ 80%, 3 x 1 rep @ 85%

Perform 1 hang squat clean between each transition, which doesn't counts as the first front squat

Rest 90 seconds

2) Clean & jerk 5 x 1 rep, starting at 90%

Rest 2 minutes

For time:

L3-75 Pullups, L2-60 Pull-ups, L1-40 Pull-ups

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ L3-100/70, L2-75/50kg, L1-50/35kg

*Rest 2 minutes.

For time:

75 Lateral Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ L3-100/70, L2-75/50kg, L1-50/35kg

>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.

Happy Birthday Sarah Campbell! log into facebook and click here to wish Sarah a happy birthday
Happy Birthday Kira Jade, log into facebook and click here to wish Kira a happy birthday!

Rest Day @ CrossFit Perth

CrossFit Open 13.2

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

52/34kg Shoulder to overhead, 5 reps

52/34kg Deadlift, 10 reps

15 Box jumps, 24/20" box

Click here for the demo video

 

Overhead squat 2 x 3 reps @ 70%, 3 x  2 reps @ 80% 4 x 1 reps @ 90% Rest 90 seconds

2 Rounds of complete as many rounds as possible in 4 minutes:

10 Wallball sit-ups

6m Broad-jump

15 Kettlebell swing L3 24/20kg, L2 20/16kg, L1-16/12kg

6m Lunge walk

Rest 1 minute between each round. You can continue the next round from where you left off the last.

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. 15 mins Mobility (Shoulders & traps) Skills & Drills
Bar Muscle-ups or Kipping pull-ups & Ring dips
Complete as many rounds as	Active recovery:
possible in 12 minutes of:	Mobalise 15 mins
10 Back extension	Swim or water run 15 mins easy
20 second plank right arm	Or Walk & Jog 15 mins
20 second plank right arm	Stride out and open up the hips
Kettlebell twist 20 reps
1 Legged deadlift right leg 8 reps 1 Legged deadlift left leg 8 reps

 

Groups A & B

1) 8X1 First Pull + Hang Squat snatch, rest 90 sec. Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a snatch from the hang position (at the knees). Beginners do a hang power snatch followed by an overhead squat

1 minute L3 ME Muscle-Ups L2 Max Pull-ups & Ring dips, L1 Band

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks

L3 75 Double-Unders L2 1-5, L1 1-10

5 Push Jerks L3-85/57.5kg, L2-60/40kg,  L1-40/25kg

(12 minute cut-off)

*Rest 1 minute.

1 minute L3 ME Muscle-Ups L2 Max Pull-ups & Ring dips, L1 Band

The new PB chart is up and ready to go so feel free to start posting your results.

Groups A & B

1) 8X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 90 sec.

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

3 Rounds of:

Row 400m, rest 2 mins

Run 400m, rest 2 mins

There is a 2 min cut-off for each, if you don't make the cut-off record the distance, the rest begins after the 2 minute cut-off

Each interval is flat out so dont hold back, add total working time for each

Groups A & B

1a) Front Squats: 5X3 @ 75% Rest 90 seconds

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 90 sec.

2b) 3X5 Bent-Over Rows (supinated grip) – rest 90 sec.

3 minute AMRAP of:

Medball clean wallballs L3-20/14ib L2-14ib/5kg L1-5-4kg

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders

9 Pull-ups

Happy Birthday Claire Dunkley, log into facebook and click here to wish Claire a Happy Birthday!

7am 13.1, 8am lifting 9am 13.1, if you are doing the WOD at 9 use 8am to mobalise n work up the weights!

"CrossFit Games Open 13.1"

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatch, 35kg(20kg)

30 Burpees
30 Snatch, 62.5kg(35kg)

20 Burpees
30 Snatch, 75kg(45kg)

10 Burpees
Max Snatch, 95kg(55kg)

At the end of each 30 reps Snatch, mark down your split time.

Happy Birthday Dan C-G, login into facebook and click here to wish Dan a happy birthday!

Groups A & B

1) Top Pull Deadlifts: 2X3 @ 70%, 2X2 @ 80%, 3X1 @ 90% – rest 2 mins. after sets @ 70/80%, rest 3 minutes after singles @ 90%

2) Weighted Pull-ups 1-1-1-1

1 round of the max (max UB reps in 60 seconds)

Max Strict pull-ups

Max Strict Toes to bar

Max Double-unders

Max Muscle-ups or Ring dips & ring row

Rest 2 mins after each effort.

Mobility choose your evil
Skills & Drills
Skin the cat
Turkish get-up
Turkish get-up 2-2-2-2-2
Each set of 2 reps consists of 1 rep on each arm
GWOD
Complete as many rounds and reps as possible in 7 minutes of:
Kneel to squat 4 reps
Ring row 6 reps Prone to squat 8 reps
V-sit-ups 10 reps

Groups A & B

1) 7×1 Hang Snatch – heaviest possible, rest 90 sec.

Finish in a full squat, either squat snatch or ride to the bottom from a power snatch

4 Rounds each for max reps of:

Max in 30 sec Row for calories

Rest 30 Sec

Max in 30 sec Box jump L3 28, L2 24, L1 20 inch

Rest 30 Sec

Max in 30 sec HSPU

Rest 30 Sec

Max in 30 sec Ball slam

Rest 30 Sec

Groups A & B

1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 90 seconds.

Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

5 rounds for total reps of:	Level 3	Level 2	Level 1
1 min. to complete 5 Power Cleans - with the remainder of the minute complete ME Overhead Lunge	70/50kg	50/40kg	35/25kg
1 min. to complete 12 Burpees - with the remainder of the minute complete ME Double-under
Score is the total amount of Lunges and Double-unders

Beach WOD @ Mullaloo, meet in front of the Surf Club on the grass

Rest Day @ CrossFit Perth

Mullaloo Beach session tomorrow morning 8am, meet on the grass in front of Mullaloo Surf Club!

Click here to check out Brants CrossFit Open preperation updates

Happy Birthday Mel, from everyone @ CrossFit Perth

Oly Lifting 8-9am

1) 20 minutes to establish a 1RM Snatch.

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

Group B Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.
21, 15, 9 Reps	Level 3	Level 2	Level 1
Thruster	45/30kg	30/20kg	20/15kg
SDHP	45/30kg	30/20kg	20/15kg
Rest 2 minutes
3 Rounds of:
Run	400m	300m	200m
15 Sit-ups	GHD	WB 14/5kg	WB 5/4kg

Group A
1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95%
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)

Group B
Stength	Power & Speed
Bench press	Group A 1a) & 1b)
5 reps @ 55% Rest 60 sec
5 reps @ 65% Rest 2 mins
5 reps @ 75% Rest 3 mins
3 reps @ 85% Rest 4 mins
1 + reps @ 95% Rest 3 mins

5 minute AMRAP of:
	Level 3	Level 2	Level 1
5 Reps	Bar muscle-ups	RR & MM 20/15kg	RR & MM 15/10kg
15 Over-the-Box Jumps	20″ (no touch on top)	15″ (no touch on top)	10″
2 minute AMRAP of:	Ring Dips	Fixed dips	Push-ups