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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Complete as many pushups as possible in 18 mins
Each rest, break, fall, etc = Penalty
Penalty = 3 Knees to Elbows, 3 Burpees and a 100m sprint!
Record total no. of Pushups!!
Strength: Work on Bar progressions
- Hang Grip
- Chins/Pullups
- Kipping Balance
- L-hold
- Clapping Pulls
- One Handed Grip
Step 1,2 and 3 progression to the L-Hold!
If you are only at stage 1 or 2, work on strength there with both legs! |
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Find New PR for your Back Squat in 5 attempts
1,1,1,1,1
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Strength
Deadlifts - 6,6,6,6,6 @ 75% 1RM Powerful Reps!
Med Con
Run - Johnstons Park (800m)
TABATA
(8 rounds of each exercise. 20 seconds on. 10 seconds off.)
Thrusters 30kg/20kg
Box jumps
Double unders
V-ups
Push ups
Run - Johnstons Park (800m)
*Record your lowest scored rounds only*
Aunty making Amy some yummy Paleo Birthday Truffles!! Where we would be without Aunty!! :)
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10 kettlebell swings
8 Pull ups
6 Handstand Push ups (scale to pike on bench)
Run 100 metres
10 rounds FOR TIME! |
REST DAY
Ever wondered how the heart beats on a regular pattern?!
Click the picture for a brief look.. |
AMRAP in 12 minutes:
4 Ground to Overhead @ 1/3 Bodyweight
8 Pushups
4 PullUps
8 Knees to Elbows
Run 50m
Rest 2 mins
Complete AMRAP again but Switch Repetitions 8,4,8,4..
Strength Component:
Deadlifts 5,5,5,5,5
Sumo-Deadlift: 8,8,8,8
Join Our Facebook Page, Talk of workouts, nutrition, etc.
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Power Cleans- Build until you find your 2RM then complete: 2,2,2,2,2
Complete 100 Burpees.
Every break in repetitions = 5 Deadlifts @ 80% 1RM
*You must not complete any more than 20 Burpees in a row without a 'break'.
A minimum of 4 breaks should be seen.
KB Swings are Spectical when judging the full movement! Tallest Point: Extended shoulder, Hips & Knees Locked out, etc.. |
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400m Run
21 KB Swings 20kg
21 Burbees
12 Pull Ups
*3 Rounds for Time |
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