Crossfit Geelong

Skill work on some Gymnastics, then 10 rounds for time!

Posted on 31. Jan, 2012 by manchild.

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Skill Work, spend 10 mins on each with adequate rest between sets of: Front Levers, Back levers. then, 10 rounds for time: -Farmers Plate Carry- Shuttle 60m -3 Box Jumps -Stack Plates on Box -3 Box Jumps -Unload Plates

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Deadlifts on the minute, Gymnastics Finisher.

Posted on 30. Jan, 2012 by manchild.

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3 Deadlifts 70% of your 1 RM, on the minute every minute for 15 minutes! A total of 45 reps (as fast as possible). then, 5 Skin the Cats 10 Handstand Pushups 5 Rounds for quality, post progressions and total time.

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Teamed Checklist

Posted on 28. Jan, 2012 by manchild.

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Teams will be made once we have the numbers in the class. Once those teams have formed, each person in each team must complete the following 3 times through or as much as possible in 30 mins: -100m shuttle run (25m splits) -60m Med ball Overhead throw -Plate Overhead Lunges 80m (2x40m) -50 Partnered Burpee [...]

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Strongman Fun

Posted on 27. Jan, 2012 by chris.

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Play around with your bar for 10 mins and warm up to a weight as close to 60% of your bodyweight as possible. then, 1 rep equals: 1 Power Clean 1 Lunge -right or left leg 1 Lunge -left or right leg 1 Shoulders to Overhead. Complete 100 Reps or a 30 mins cap for [...]

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Australia Day

Posted on 26. Jan, 2012 by manchild.

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Have a great day off work! If you must work on something, maybe some gymnastics, or even use any weights you have at home, a log, etc. Carry it up hill, Push/Pull your car… Be creative. And obviously mobilize religiously! : ]

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21/15/9 WOD Games #9

Posted on 25. Jan, 2012 by chris.

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For Time: 42 Wall Balls 9 kg 21 Pull-ups 30 Wall Balls 9 kg 15 Pull-ups 18 Wall Balls 9 kg 9 Pull-ups Post total time!!

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Pullups, then Ground To Overhead

Posted on 24. Jan, 2012 by manchild.

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25 Unbroken COVP (chin over vertical plane) Pullups, rest 3 minutes, repeat 4 times. then, 2 rounds for time of: 50 Ground To Overheads Rest

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7 Rounds For Time!

Posted on 23. Jan, 2012 by manchild.

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20 V-Ups Run 200m 8 Box Jumps @ 70-80% For Time, then rest 1 minutes. Complete another 6 rounds.

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Saturday “Bring a Friend” Session

Posted on 21. Jan, 2012 by chris.

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Today we play around a little with the sleds! Come along for a bit of fun!! And remember to bring friends and family.

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Fight Gone Bad

Posted on 20. Jan, 2012 by manchild.

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Three rounds of: Wall-ball, 9kg ball @ 10 ft target (Reps), Sumo deadlift high-pull 35kg (Reps), Box Jump, 24″ box (Reps), Push-press 35kg (Reps), Row (Calories). 1 minute rest in between rounds.