Welcome to CrossFit Geelong
CrossFit is a fitness program designed around the things you do in the real world. Its personal training, but in a group setting to make it more challenging! We borrow exercises from things like weightlifting, gymnastics, rowing, track and field, and we mix it up a lot, so your body is always adapting, getting stronger, faster and better conditioned
Our workouts are different every day so you never get bored, and they are scalable to any fitness level, which means we have semi-professional Athletes working out next to pensioners, but they are each working out at their own level of intensity. With us you get focused personalized training; you aren’t signing up to use a bunch of machines and be left alone.. Most of the workouts are done for time, so it's up to you to set the pace for yourself.
We are the only licensed CrossFit Affiliate in Geelong and our trainers have years of experience in CrossFit methods.
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Wednesday 16th December- WOD |
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W.O.D #1
1 Minute rounds of:
-Box Jumps
-Rower
-Clapping Push Ups
-Knees to Elbows
-Burpees
-Rest 1 minute
Complete 2 rounds
W.O.D #2
AMRAP in 20 mins:
-30 double unders/100 skips
-then carry 1 KB/DB 400m [m: 16kg, f: 12kg]
(carry the 1 KB/DB any way possible, making sure the weight is carried through out the whole 400m)
complete both W.O.D's with a 5 min rest between each |
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Tuesday 15th December- WOD |
6 Back Squats @ BodyWeight
then immediately
8 Standing Broad Jumps (minimum of 6 ft each jump)
..7 rounds! |
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Monday 14th December- WOD |
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Run 150m
40 Jumping Chins
40 Squat Jumps
40 Push ups
10 Burpees
Run 250m
30 Jumping Chins
30 Squat Jumps
30 Push ups
20 Burpees
Run 350m
20 Jumping Chins
20 Squat Jumps
20 Push ups
30 Burpees
Run 450m
FOR TIME!
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Sunday 13th December- WOD |
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Saturday 12th December- WOD |
Military Press 4,4,3,3,2,2,1
Push Press 4,6,4,6,4,4
Weighted Pullups 6,5,5,4,4 |
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Friday 11th December- WOD |
AMRAP in 15 of:
4 DB Thrusters
4 Burpees
*4 Strict Chinups
4 Chest to ground Pushups
[*If you can't complete 4 strict chins, you must complete 8 chins.]
Work on L-holds from full hang off of bar!
24 Hour Fitness - 'Exercise', Only in America! |
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Thursday 10th December- WOD |
Rest Day.
Strength WOD-
Power Snatch: 5,5,3,3,2,2,1,1
Power Clean: 5,5,3,3,2,2,1,1
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Wednesday 9th December- WOD |
Strength W.O.D:
Squats 5,5,5,5,5
Met. Con:
1 minute rounds of:
-Supine Pullups
-Clapping Pushups
-KB Snatches 16kg/8 kg
-Situps
-Box Jumps
-Rower (calories)
-Rest
3 rounds!
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8 Burpee Box Jumps
16 Jumping Chins
50m Walking Overhead Lunges 6kg/10kg
24 Situps |
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