Raw Edge Fitness - WOD

Thursday 17th May 2012

Wed, 16 May 2012 06:34:01 -0800

1 Day till it all begins. CrossFit Regionals 2012.
Its time for those months of hard work to be put on show.
Well done to all at REX who went through the OPEN and worked their butts off for this crack at the next step.
Thanks also to all of you who have provided your support.

Wednesday 16th May 2012

Tue, 15 May 2012 06:47:18 -0800

STRENGTH:
Squat Clean 3,3,3,3,3,3

5 Min AMRAP of the following:
CINDY
KAREN
ANNIE
CINDY
Rest 1 min between each activity
Score= Total Reps

Remember while the REX crew are away Clarky will be looking after all sessions. We will provide regular updates on progress of the team and post photos.

Go REX.......

Tuesday 15th May 2012

Mon, 14 May 2012 07:12:29 -0800

"BENCH MARK TUESDAY"

'WITTMAN'
7 Rounds for time of:
15 x KB Swings (24/16kg)
15 x Power Cleans (45/30kg)
15 x Box Jumps (24/20inch)

REMEMBER: Sessions as per normal up to Sunday.
No arvo sessions Monday 21st May 2012.

Monday 14th May 2012

Sun, 13 May 2012 06:46:08 -0800

WOD 1
3 Rounds for time of:
10 x T2B
15 x Front Squat (60/40kg)
30 x Push Ups

Rest 3 Mins Then:

WOD 2
For Time:
60 x Clean & Jerk (60/40kg)

THIS WEEK:

BOOT CAMP: All week at the Gym
SKILLS: Snatch Balance
STRENGTH: Cycle 2 Week 3
OLY LIFTING: No Oly LIfting this week due to games
THURS - SUNDAY - Regional Team in Wollongong for the games. Enjoy the experience guys.

There will be NO SESSIONS on 21 May 12, due to CrossFit Games.
Sorry for any inconvenience.
Back to normal Tuesday 22 May 12.

Sunday 13th May 2012

Sun, 13 May 2012 06:13:49 -0800

WOD

AMRAP 12 mins of:
3 x Deadlift (135/90kg)
6 x Box Jumps (30/24inch)
9 x Wall Balls (10/8kg)

Rest 3 mins then

For Time:
100 x HRPU
100 x Situps
Complete all reps as a Pair.

Saturday 12th May 2012

Sun, 13 May 2012 05:57:58 -0800

WOD
5 Rounds for time of;
400m Run
10 x Burpee Bar Touches
20 x Squats
10 x KB Swings (24/20kg)

Oly Lifting today at 1000hrs.

Friday 11th May 2012

Thu, 10 May 2012 06:44:26 -0800

SKILLS

Kipping

Oly Lifting tomorrow at 0930hrs.
This time next week Team REX will be competing at the CrossFit Regionals!!!

Thursday 10th May 2012

Thu, 10 May 2012 06:26:53 -0800

WOD 1:
3 Rounds for time of
50 x Squats
25 x SDHP (40/30kg)
50 x DU's

Rest 5 mins then:

WOD 2:
100 x KB Swings (32/24kg)
Every time place the KB down complete 7 x Burpees

Well Done to Aaron S for cracking out 2 x MUPS. Nice work brother.

Wednesday 9th May 2012

Wed, 09 May 2012 06:09:58 -0800

WOD 1:
3 rounds of 1 minute work for max reps of
Wall Balls (10/6kg)
Hang Power Clean(50/35kg)
Pull Ups
30 seconds rest between each

Rest 5 mins then:

WOD 2:
AMRAP 9 mins of
5 x MUPS
7 x Deadlifts (110/70kg)
10 x Box Jumps (30/24inch)

Schedule for Regionals Week:
Thursday - Normal Sessions
Friday - Normal Sessions
Saturday - Normal Sessions
Sunday - No Arvo Session
Monday - Morning Bootcamp only at this stage, but will confirm and advise shortly.

Tuesday 8th May 2012

Mon, 07 May 2012 05:56:28 -0800

"BENCH MARK TUESDAY"

'RANDY'
75 x Snatch (35kg)

WELL DONE to Fi over the weekend completing the swim leg for the Busselton Iron Man.
NICE WORK FI...

Early Days of REX