WOD Monday 20/03/2017
WELCOME COACH HAYLES!!
Crossfit 4551 would like to announce and welcome the newest member of our coaching staff in Hayley Woodhead.
Hayley has been doing crossfit at 4551 for 5 years so she is already very familiar with the majority of our members and our culture we have instilled.
We are super excited to have Hayles onboard as she is super experienced and passionate about health and fitness. She always sets a positive example with the way she goes about her nutrition and consistency toward her training.
Hayles will bring a wealth of knowledge and quality to our coaching team and affiliate, please make sure you welcome her and show her the respect you show all of our coaches.
Hayleys qualifications are:
-Bachelor of nutrition (major in sport and exercise science)
-Crossfit level one
-Crossfit kids cert
-Crossfit 4551 nutrition coach
-Current first aid and cpr
-Currently studying a cert 3/4 in fitness
-Over 5 years CF experience
Welcome Hayles!!
A) 22mins to find your 1RM:
Overhead squat
-From the racks.
B) For time:
30 Overhead squats, 60kg (42.5kg)
120 Double unders
-From the deck.
-13min cap.
Post loads and time to comments.
Team WOD, Saturday 18/03/2017
In pairs complete the following,
“Partner DT”
10 Rounds for time of:
12 Deadlifts, 70kg (50kg)
9 Hang Power Cleans, 70kg (50kg)
6 Push Jerks, 70kg (50kg)
-You must complete one full round before tagging your partner.
-One bar, one load per team.
-20min cap.
-Rx’d + = 80kg (55kg)
Post load & team time to comments.
WOD Friday 17/03/2017
A REMINDER THERE IS NO FRIDAY 9.15AM SESSION THIS WEEK AND NEXT WEEK!!
A) 16mins to find your 5RM:
Strict press
-Bar taken from the racks.
B) In pairs complete the following,
12rds for time of:
6 Strict press, 42.5kg (30kg)
Run 150m
-Alternate rounds with partner.
-Bar taken from the deck.
Post loads and team time to comments.
WOD Thursday 16/03/2017
Power snatch
2-2-2-2-2-2-2-2-2-2
-Reps do NOT have to be touch and go.
Post all ten working sets to comments.
WOD Wednesday 15/03/2017
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
*Only take the “Mary” option as an extra challenge and only if you’ve completed “Cindy” before.
Post completed rounds and extra reps to comments.
WOD Tuesday 14/03/2017
HAPPY BIRTHDAY HEIDI!!
A) 15-12-9 Reps for time of:
Thruster, 60kg (42.5kg)
Muscle-ups
B) 15mins to find your 1RM:
Thruster
-Bar taken from the deck.
-A Cluster (squat clean and thruster) variation is acceptable.
Post loads and time to comments.
WOD Monday 13/03/2017
HAPPY BIRTHDAY PETEY ROBBO!!
3 Rounds for max reps on each station:
1min: Assault bike, (calories)
1min: Kettlebell lunge (m), 24kg (16kg)
1min: Rest
1min: Kettlebell swings, 24kg (16kg)
1min: Burpees
1min: Rest
Post total loads and reps completed for each individual station.
