WOD Friday 24/03/2017
A REMINDER THAT THERE IS NO 7.30AM/9.15AM/ 11AM CFGO SESSIONS FRIDAY THIS WEEK. ALL SESSIONS INCLUDING THE FRIDAY 4.15PM (OPEN GYM) WILL RETURN FROM NEXT WEEK.
A) 15mins to find your 3RM:
Weighted dip
-Rings or p-bars.
-Strict reps only.
B) 10-1 reps for time of:
Dumbbell thrusters, 25kg (15kg)
Ring dips x 2
-Scale load if scaling dips.
-20min cap.
Post loads and time to comments.
WOD Thursday 23/03/2017
A REMINDER THERE IS NO 7.30AM/9.15AM/11AM (CFGO OPEN) SESSIONS THIS FRIDAY!!
A) 20mins to work March goals, skills or goats.
B) 12min Amrap of:
10 Deficit Handstand push-ups, 2x20kg Alphafit plates (2x10kg) black plates
15 Calorie Row or Bike (choose one)
20 Alternating pistols
Post total reps completed to comments.
WOD Wednesday 22/03/2017
17.4 got Andree feeling like…
A) 18mins to find your 7RM:
Sumo deadlift
-Reps are touch and go.
B)EMOTM for 9mins:
3 Front squats, 42.5kg (30kg)
6 Sumo deadlift high pull, 42.5kg (30kg)
9 Push press, 42.5kg (30kg)
-rx’d+ 52.5kg (35kg)/ rx’d++ 60kg (42.5kg)
-One bar, one load per person.
Post loads to comments.
WOD Tuesday 21/03/2017
Welcome back JFK!!
In pairs complete the following,
Max reps in 3 minutes of:
Buy in with:
20 Power cleans, 60kg (42.5kg)
With remaining time in the three minutes perform max reps of:
Knees to elbows
*Rest 1 minute. Repeat for a total of 5 cycles.
-One bar, one load per team.
-Both athletes can only work at the same time in the K2E.
-Score will be total K2E reps performed each round.
Post team load and total K2E reps completed for each round to comments.
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.
