5 Rounds for time of;
10 x Barbell Lunges (45/30kg)
50 x Double Unders
AMRAP 12 mins of;
7 x KB Swing (32/24kg)
14 x Push Ups
TONIGHT - 7.30PM Darch Tavern. Send off for Chris BUTLER.
Public Holiday Monday - All sessions as per normal
3 x 200m Efforts at 1:1
STRENGTH - Week 1 Cycle 1
WOD - GAMES WOD 2
50 x Pistols
30 x Hang Power Clean (100/60kg)
Don't forget Chris BUTLER dinner tomorrow night at the Darch.
Dinner booked for 7.30pm guys.
Try and get there to wish Chris all the best before he heads off overseas for good.
"BENCH MARK TUESDAY"
Hang Squat Clean
WOD 1: "J.J"
1-10 Squat Clean (83/50kg)
10-1 Parallette Handstand Push-Up
WOD 2: "REX BASELINE"
40 x Squats
30 x Situps
20 x Push Ups
10 x Pull Ups
Chris BUTLER is back but he is leaving us to head to Europe to live, this Sunday
So Thursday night if you available we are getting together for a farewell feed at the Darch. Let Sam or Brian know ASAP
WEEK 1 CYCLE 1
REGIONALS GAMES WOD 6
AMRAP 12 minutes of;
10 x Hang Power Snatch (40/30kg)
10 x Burpee Bar Jumps
NEW PROGRAME Starts today.
Ensure you speak to the trainers regarding the programming and how it will best work for you.
This week is our last week in the old premises. As of 1st June the new place is available and we will be moving in hopefully over the next two weeks.
In teams of 3 complete;
Score = Time and Reps
Continual Row and one person per activity
SUNDAY Sessions back to normal people. Get on down to the gym for probably the second last time we will be in the old space.
Once we are able to lock in the day to move, it would be appreciated if as many of you as possible can come down and help out.
More on this during the week.
In pairs complete the following;
Run 200m & Push Press (35/25kg)
Run 400m & Thruster (35/25kg)
Run 800m & Squats
Run 400m & Burpees
Run 200m & Pull Ups
Each person in the pair must complete the movement and run once before they move on.
Score = Total time minus the total reps
Our girls who have all mastered the Muscle Up. Nice work guys and I'm sure many of you other girls aren't far off.
Oly Lifting tomorrow at 9.30am
All weekend sessions back to normal
Work on Hang Squat Clean Technique then
3 x 3RM
7 Rounds of
4 x Burpee Box Jumps (24/20inch)
8 x Med Ball Situps
12 x KB Swings (24/16kg)
I have discussed with some of you already, but here it is. As of next week the programming at REX will change.
A number of you have expressed a desire to compete and train up for competition and next years games so as a result the new programming will provide you all the opportunity to do so, if you wish.
While still enabling everyone the ability to achieve fitness goals, I am sure all of you will enjoy the new challenges.
As we are moving into the new premises in a little over a week, with the extra space brings the opportunity to have various areas set aside for training.
Exciting times at REX, stay tuned.................................
25 x Pull Ups
50 x Deadlifts (60/45kg)
50 x Push Ups
50 x Box Jumps (24/20 inch)
50 x Floor Wipes (60/45kg)
50 x Dumbbell Clean and Press (15/10kg)
25 x Pull Ups
All sessions back to normal this week.
Oly Lifting this Saturday at 9.30am.
New programme starts next week.
"BENCH MARK TUESDAY"
100 x Pull Ups
100 x Push Ups
100 x Situps
100 x Squats
Back to normal today guys.
Great Effort by all over the weekend at the Games. A shame that we couldn't get through the tough 3rd WOD, but our guys gave it their all and you all should be proud of their efforts.
Congrats to all WA athletes who again showed that they are no slouch when it comes to this level of competition.
Where to from here. REX moves home in a little over a week or so and with the new premises comes a few changes.
The programming for you guys will be a little different, but obviously better and we are preparing for 2013 NOW!!
No time like the present to move forward.
Those of you keen to compete and aspire for the CrossFit Games 2013, need to express your interest now. We would like to get another team through next year and also some individual athletes.
But with this committment comes adequate preparation. Having experienced three games now and seeing the vast level of improvement each year, it is only going to continue.
SO, if your keen to compete and and to have a crack at individual or team competition for 2013, let it be known now..... as training starts now.
CHECK OUT our own Aimee in this CrossFit Vid.