Diane
Girl Friday brings the return of Diane, but not before some very heavy back squats. Dont forget our ‘Queen For A Morning’ team workout this Saturday at 9am. Our new Intro crew will be there for their first big group wod and its sure to be memorable. $10 for brekky.
Strength
Back Squat 5 x 3 reps @ 90% 1RM
Rest 30 secs
5 Weighted Hip Extensions after each set
Rest 2 mins
WOD
” Diane ”
21-15-9 of
Deadlift (100/70)
Handstand Push Up
For Time.
Shoulder Mobility
Shoulders will take a battering with the relentless overhead work that is CrossFit. This program will go a long way to sorting it out .
More Shooting From The Hip
https://www.youtube.com/watch?v=khje3g8-u8c
Thursday we get our snatch on again. Patience to get the bar to hips..then go! Engraining those contact points takes time, rep upon rep to layer the movement patterns and maintaining tension throughout the lift. Reminder of our ‘Queen For A Morning’ Saturday morning workout at 9am. $10 and you will be well fed. Good Times Ahead peeps!
Strength
Shoulder Press 2 x 3 reps
Push Press 2 x 3 reps
Split Jerk 5 x 2 reps
WOD
” MSFTH ”
OTM 15
Pocket High Pull + Hang High Pull + Hang Squat Snatch + OHS
*Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
**Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull bar up your torso.
The Solution
Good winter fun today in a wee two rounder focussing on your pulling movements, and reinforcing our toes to bar skill work from yesterday.Remember the gym will be closed on Sunday, and one class only on Saturday morning and again on Monday night. There may however be opportunities for Open Gym . Keep an eye on CFN FB page for schedule changes, useful training and nutrition tips, and inane banter ;-)
Strength
Deadlift 5 x 5 reps @ 80% 1RM
Rest 1 minute
10 DB Strict Press after each set
Rest 1 minute
WOD
” The Solution”
30 Cal Row
10 Power Clean (60/40)
30 Toes To Bar
10 Power Clean
2 RFT
12 min CAP
Push It Up

Today we focus on setting up our tripod, getting tight in the middle and inverting with the goal of nailing that scary as hell handstand push up. Then more pressing in the form of 100 pushups, and of course some more jumping ;-)
HOLIDAY HOURS
Saturday 30th May 9am only
Sunday 31st May closed
Monday 1st June 5pm only
Gymnastics
Handstand Progressions
HSPU
- headstands/wall holds ( 5 x 30 s)
- -ves ( 5 x 5-10s)
- kipping (5 x 5 reps)
- strict / deficit (5 x 5 reps )
Perform 3-7 Strict Toes to bar between sets.
WOD
” Push it Up ”
100 Hand Release Push Up
* OTM 5 Box Jump (75/60)
CAP 10 mins
Gloom And Doom

Week 3 of our second mini cycle. Take your Friday loads and add a couple more reps. Easy if you commit to the lift , stay braced and position yourself well. Hit those quads , glutes and hams well in the warm up stretch and this horrible winter weather will bring out your massiveness. Coach Donny will be there at 6am so go and surprise him, get your training done early!
Strength
Back Squat 5 x 5 reps @ 85% 1RM
Rest 30 secs
5 Box Jump ( 75/60 cm ) after each set.
WOD
” Gloom and Doom ”
AMRAP 3
6 Front Squat (70/45)
6 Burpee Over Bar
Rest 1 min
AMRAP 3
Double Under
Rest 1 min
AMRAP 3
6 Front Squat (60/40)
6 Burpee Over Bar
The Crane
“The Crane” AMRAP 7
Back Squat
50 Reps (60/40)
50 Reps (80/50)
Max Reps (100/60)
3 Minute Rest
AMRAP 7
Strict Press
50 Reps (95/65)
50 Reps (115/80)
Max Reps (135/95)
3 Minute Rest
AMRAP 7
Deadlift
50 Reps (80/50)
50 Reps (100/60)
Max Reps (120/70)
Grace And Annie

This Girl Friday brings us Grace and Annie. Lets see a big 530pm class and we will get our triples done on the squat cycle , then partner up and launch into these favourites . Remember it doesn’t have to be fun to be fun ;-)
Strength
Back Squat 5 x 3 reps @ 85% 1 RM
WOD
” Grace ”
30 Clean and Jerk ( 60/40)
For time.
FINISHER
” Annie ”
50-40-30-20-10 of
Double Under
Sit Up
For time.