Monthly Archives: January 2017

Tuesday, January 31 Gym Open @ 6:20am

PREPARATION: Row for 3 minutes @ Rate 22, 24 and 26 each minute ¬†5 rounds of: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch STRENGTH: Load according to form and feel for all of the following: 1 … Continue reading

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Monday, January 30 Gym Open @ 5:15pm

Great showing by three of our own at the CrossFit Closer comp on Sunday:) PREPARATION: Run 2 laps 10 Goblet Squats 5 reps of the Bear Complex with bar STRENGTH: The first 5 sets are Complexes designed to work on … Continue reading

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Friday, January 27 Gym Open @ 6:20am

PREPARATION: 20 Jumping Jacks 20 Push Press with bar 20 Shoulder Taps while in plank STRENGTH: Bench Press as follows: 1 set of 10 reps @ 40% 1 set of 8 reps @ 50% 3 sets of 6 reps @ … Continue reading

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Thursday, January 26 Gym Open @ 6:20am

https://journal.crossfit.com/article/cfj-sober-second-chance PREPARATION: Row 20 Calories @ rate 22 10 Inchworms Row 20 Calories @ rate 24 10 Good Mornings @65/45 Row 20 Calories @ rate 26 STRENGTH: Touch-n-go Deadlifts as follows: E3MO3M, for 5 rounds, complete: 1 set of 10 … Continue reading

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Wednesday, January 25 Gym Open @ 6:20am

PREPARATION: 2 rounds of: Row 250m 5 Hang Power Clean¬† 5 Power Clean 5 Strict Press 5 Push Press 5 Push Jerk STRENGTH: Every 3 minutes, for 18 minutes: Power Clean Push-Jerk Barbell Cycling Set 1 – 7 reps @ … Continue reading

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Tuesday, January 24 Gym Open @ 6:15am

Total support:) PREPARATION: 2 rounds of: Row 250m 1 round of the 5 rep Snatch warm up sequence STRENGTH: Load according to form and feel for all of the following: 1 set of 5 reps of Snatch Balance 1 set … Continue reading

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Monday, January 23 Gym Open 5:15pm

Community creates critical change – thanks for the support, crew! PREPARATION: Run 2 laps 2 rounds of Tabata of the following: KB Swings Air Squats Sit Ups Plank Hold STRENGTH: E2MO2M complete the following: Back Squats as follows: 1 set … Continue reading

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Saturday, January 21 Gym Open @ 9:00am

PREPARATION: Row 150m 10 Front Squats @ 65/45 Row 150m 10 Push Press @ 65/45 Row 150m 10 Deadlifts @ 135/95 OP MATIRU: Concept: OP MATIRU is based around a good friend and an amazing soldier, MCpl Charles Matiru, 1 … Continue reading

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Friday, January 20 Gym Open @ 6:15am

PREPARATION: 2 rounds of: Row 15 Calories 10 Seated on Ground DB Press 10 DB Rows STRENGTH: Bench Press as follows: 1 set of 8 reps @ 40% 1 set of 6 reps @ 60% 1 set of 5 reps … Continue reading

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Thursday, January 19 Gym Open @ 6:15am

PREPARATION: Run 2 laps 10 Good Mornings 15 Lat Pulls with band or cable The biggest, broadest muscles in the human body are the lats. The lats not only attach onto the upper arm to move the shoulder joint, but … Continue reading

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