Posts Tagged ‘Workout of the Day’

Phil T working on his pull ups.

Rest Day

or

Work on pull up technique. Work on your kipping focusing on really swinging through the shoulders wit the kip. Also practice some chest to bar work as you never know when it will come up.

“I’ve learned that defeat, properly handled, makes a person stronger.”

Lennox Lewis

Wall Ball bottom and catch/throw positions

As Many Rounds as Possible in 20 mins of:
10 wall balls
7 burpees
5 pull ups

For wall balls use 9kg scale as required. Use the big 10kg ball if you’re feeling brave. Height to throw ball is where the ceiling meets the wall. Position at the bottom is a squat as pictured stand up and throw ball up to the wall at ceiling height and then catch and drop to squat position again, that’s one wall ball.

5 rounds for time of

5 Deadlift

10 Burpees

Team WOD - Boys Team

3 Rounds for time of:

20 pull ups

20 burpees

20 push ups

20 sit ups

20 squats

Trish F rowing it out

Rest Day

or

“Karen”

150 wallball shots for time.

Use 10kg medicine ball or scale to a weight you can manage. The height to aim for is where the ceiling meets the wall in the gym.

“The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”

Thomas Edison

Friday night team WOD - Girls Team

Heavy Day

Deadlifts

5,5,3,3,2,2,1,1,1

Go as heavy as you can and build up to your heaviest for a single repitition. Remember maintain technique, midline stabilisation to protect your back which means maintain your lumbar curve.

Friday night

Friday night group class. Thanks to everyone for coming, Nathan, James, Ratan, Nicola, Deanne, Dave, Mrs Tom and Gansta Trish.

Complete as many rounds as possible 20 minutes of:
40 kg Thruster, 5 reps
40 kg  Hang Powercleans, 7 reps
40 kg Sumo Deadlift High-pull, 10 reps

Scale weight as required. You can also go for 10,12 or 15 minutes based on your fitness but don’t go easy on yourself. If you don’t know Sumo Dealift High Pull substitute normal deadlift.

Joanna P Air Squat

5 rounds for time of:

30 bench jumps

20 sit ups

10 burpees

Group class on tonight 7:30pm.

Team CrossFit

Rest Day

or

5km run

Phil T modified push ups

Phil T is one of CrossFit Feel Good’s athletes demonstrating the infinite scalability of CrossFit.

Today’s WOD

7 sets of

1 shoulder press

3 push press

5 push jerks

Increase weight for each set.