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So far Jason Sawyer has created 1459 blog entries.

Helen

Classic CF Benchmark ‘Helen’ visits today. Fast and light, and very potent.

Strength

E 2 M 7 R

SGHP + HPS + HSS + OHS

WOD 

” Helen ”

Run 400 metres

21 Kettlebell Swing (24/16)

12 Pull Up

3 Rounds

2019-05-01T21:50:06+12:00 1st May 2019|

2017 Regional Event 3

Deloading for deadlifts and bench day. Keep it light. Keep it in control. Then get busy with this fun chipper from the 2017 Regionals!

Strength

Deadlift 5 x 40%, 5 x 50%, 5 x 60% (Tempo 3-1-1)

Bench Press 5 x 40%, 5 x 50%, 5 x 60% (Tempo 3-1-1)

*use 90% of 1RM

Superset w/

10 GHD Back Extension

WOD

” 2017 Regional Event 3 ”

*Modified

30 m OH DB Lunge (22.5/15)

100 Double Under

50 Wall Ball (9/6)

10 15 ft Rope Climb

50 Wall Ball

100 Double Under

30 m OH DB Lunge

CAP 16

2019-04-30T21:02:36+12:00 30th April 2019|

Deconstruction

Back to our regular ‘nastics programming. Then another short and fast wod requiring tight well positioned shapes.

Gymnastics 

EMOM 10

ODD : 5 Weighted Pull Up

EVEN : 5 Strict HSPU (build to deficit)

WOD

” Deconstruction ”

AMRAP 7

3-6-9-12-15-18..

Power Clean (60/40)

HSPU

2019-04-29T21:42:04+12:00 29th April 2019|

Jackie

Week 4 and we DELOAD which means we run low percentages and hold our shapes in the bottom position of the squat . Today we also add a new mobility plan which will cover the whole body over the course of the week starting with the lower extremities today.

Mobility 

3 x 3:00

Banded Ankle/ Calf smash/Feet (plantar surface ball smash)

Strength

Back Squat (tempo)

5 x 40% (3-3-1)

5 x 50% (3-2-x)

5 x 60% (2-1-x)

SS w/ Hip Thruster x 10

WOD

” Jackie ”

Row 1 km

50 Thruster (20/15)

30 Pull Up

For Time.

2019-04-28T20:17:03+12:00 28th April 2019|

Saturday Squeeze

Finishing up a great week with an awesome power wod with your mates. Classes at 730am and again with Coach Donny at 930am.

TEAM WOD

” Saturday Squeeze ”

Row 1 km

40 Clean and Jerk (60/40)

6 Rope Climb

Row 1 km

25 Clean and Jerk (70/45)

9 Rope Climb

Row 1 km

15 Clean and Jerk (80/50)

12 Rope Climb

CAP 30

*Partners share reps equally.

2019-04-26T20:40:14+12:00 26th April 2019|

Death Wish

An amazing turn out for yesterdays Anzac Day wod ‘Tama’. Today we wrap up week 3 of the first cycle of our Wendler Strength program. The whiteboard is filling up so make sure you book you classes early on Influx to avoid missing out!

Strength

Strict Press  5 x 75%, 3 x 85%, AMRAP x 95%

Barbell Row 3 x 8 reps

*use 90% of 1RM

WOD

” Death Wish ”

70 DB Snatch (22.5/15)

60 Wall Ball

50 Deadlift (80/50)

40 HSPU

CAP 13

 

2019-04-25T19:28:47+12:00 25th April 2019|

Welly Cup 300

Back on track with our mid week deadlift/bench routine.

Strength

Deadlift 5 x 75%, 3 x 85%, AMRAP x 95%

Bench Press 5 x 75%, 3 x 85%, AMRAP x 95%

*use 90% of 1RM

Superset w/

10 GHD Back Extension

WOD

” Welly Cup 300 ”

300 Double Under

* OTM 3 Deadlift (75% of 1 RM*)

*adjusted

** Start with Deads.

8 MIN CAP

2019-04-23T22:11:14+12:00 23rd April 2019|

Big Chief

Week 3 of the Wendler Cycle and hitting the back squats a day due later to the Easter Break. Then we turn the screws on the regular ‘Chief’ wod and amp it up a little.

Strength 

Back Squat

5 x 75% *

3 x 85%

AMRAP x 95%

*90% of your 1 RM Back Squat

Superset w/

10 BB Hip Thruster (build)

WOD

” Big Chief ”

5 x 3:00/1:00

3 Power Clean (80/50)

6 C2B Pull Up

9 Bar Burpee

 

2019-04-23T05:01:29+12:00 22nd April 2019|

Frans Toes

Our Easter hours are posted so take the time to enjoy family, outdoor activities and maybe a few eggs over the break. We have a big partner wod at 5pm on Easter Monday to come to play well rested, fuelled and good to go for some quality winter training.

Strength 

In 10:00

Build to a 3 RM Thruster

WOD

” Frans Toes ”

21-15 9 of

Thruster (42.5/30)

Toes To Bar

CAP 12

2019-04-17T21:14:42+12:00 17th April 2019|

Christine

Week 2 of our ‘lifting heavy shit off the deck’ program and we bring the noise with a big max out at 90%. Then we dial the loads right back and hit this classic CF benchmark. If you are small and light the deadlift will suit, heavy and long then the row and box jump will be up your alley.

Strength

Deadlift 3 x 70%, 3 x80%, AMRAP x 90%

Bench Press 3 x 70%, 3 x80%, AMRAP x 90%

*use 90% of 1RM

Superset w/

10 GHD Back Extension

WOD

” Christine “

Row 500 m

12 Deadlift (Bodyweight)

21 Box Jump (60/50 cm )

3 Rounds for time.

2019-04-16T16:50:41+12:00 16th April 2019|