WORKOUT July 2011
Sunday 31st July 2011
STRENGTH:
Snatch 2,2,2,2,2,2,2,2,
STRENGTH:
Snatch 2,2,2,2,2,2,2,2,
Saturday 30th July 2011
For Time complete:
100 x Thrusters (45/30kg)
To begin with and at the top of every minute complete
3 x Burpees
3 x KTE's
Day 2 and if you think Day 1 was good it just gets better. A big well down to the SXF crew for their efforts over the two days. What can I say except awesome. Last day tomorrow and its a pretty tight comp in both males and females. Looking forward to it.
Guess what REX fellas. Aimee and Camille GAMES 2011..........
For Time complete:
100 x Thrusters (45/30kg)
To begin with and at the top of every minute complete
3 x Burpees
3 x KTE's
Day 2 and if you think Day 1 was good it just gets better. A big well down to the SXF crew for their efforts over the two days. What can I say except awesome. Last day tomorrow and its a pretty tight comp in both males and females. Looking forward to it.
Guess what REX fellas. Aimee and Camille GAMES 2011..........
Friday 29th July 2011
AMRAP 20 mins of:
15 x Push Press (45/30kg)
15 x Box Jumps
200m Run
Day 1 of the games. Great effort by all the aussie's. Atmosphere is awesome and there is still two more days to go. Make sure you check out the live feed and keep a look out for the REX crew. Sam, Aimee and Cee with Iceland Annie.
AMRAP 20 mins of:
15 x Push Press (45/30kg)
15 x Box Jumps
200m Run
Day 1 of the games. Great effort by all the aussie's. Atmosphere is awesome and there is still two more days to go. Make sure you check out the live feed and keep a look out for the REX crew. Sam, Aimee and Cee with Iceland Annie.
Thursday 28th July 2011
REST DAY
Training at REX:
'Inverted Ladder'
10 - 1 Burpees
1 - 10 Hang Power Clean (60/40kg)
Thanks to CrossFit By Overload for putting on a WOD for us today. GAMES start tomorrow. Good luck to Team SXF and all other Australian representatives.
REST DAY
Training at REX:
'Inverted Ladder'
10 - 1 Burpees
1 - 10 Hang Power Clean (60/40kg)
Thanks to CrossFit By Overload for putting on a WOD for us today. GAMES start tomorrow. Good luck to Team SXF and all other Australian representatives.
Wednesday 27th July 2011
'CROSSFIT TOTAL'
Back Squat
Strict Press
Deadlift
Find your 1RM for all movements and record results. Total all your max lifts to establish your 'CrossFit Total.'
Hi Guys, hope all is well back home. Website to be updated shortly. Bit of a problem with limited access to the internet. Anyways day two in the states we visited CrossFit LA and spent a great afternoon and evening at Coach B and Mrs Burgener's place. Only 1 day to go till the games. Photos and more updates to follow shortly.
'CROSSFIT TOTAL'
Back Squat
Strict Press
Deadlift
Find your 1RM for all movements and record results. Total all your max lifts to establish your 'CrossFit Total.'
Hi Guys, hope all is well back home. Website to be updated shortly. Bit of a problem with limited access to the internet. Anyways day two in the states we visited CrossFit LA and spent a great afternoon and evening at Coach B and Mrs Burgener's place. Only 1 day to go till the games. Photos and more updates to follow shortly.
Tuesday, 26th July 2011
AMRAP 20 mins of;
100m Sprint
12 x KB Swings (28/24/20kg)
10 x Pull Ups
FINISHER: 10m of Death
Thanks to CrossFit NZ for having us today :)
AMRAP 20 mins of;
100m Sprint
12 x KB Swings (28/24/20kg)
10 x Pull Ups
FINISHER: 10m of Death
Thanks to CrossFit NZ for having us today :)
Monday, 25th July 2011
STRENGTH
Overhead Squat
1, 1, 1, 1, 1, 1, 1, 1
Complete in as few sets as possible:
75 x Ground to Overhead 50/35kg
STRENGTH
Overhead Squat
1, 1, 1, 1, 1, 1, 1, 1
Complete in as few sets as possible:
75 x Ground to Overhead 50/35kg
Sunday 24th July 2011
REST DAY
Training at REX:
"Helen on Roids"
1200m Run
63 x KB Swings (24/20)
36 x Pull Ups
800m Run
42 x KB Swings
24 x Pull Ups
400m Run
21 x KB Swings
12 x Pull Ups
Good session today people. Great effort with the WOD and we look forward to catching up with everyone in a couple of weeks when we get back. Keep up the solid training and stay safe. BB & Family.
REST DAY
Training at REX:
"Helen on Roids"
1200m Run
63 x KB Swings (24/20)
36 x Pull Ups
800m Run
42 x KB Swings
24 x Pull Ups
400m Run
21 x KB Swings
12 x Pull Ups
Good session today people. Great effort with the WOD and we look forward to catching up with everyone in a couple of weeks when we get back. Keep up the solid training and stay safe. BB & Family.
Saturday 23rd July 2011
STRENGTH:
Hang Power Clean 3,3,3,3,3,3,3,
Then
AMRAP 12 mins of;
3 x Pull Ups
3 x Push Press (60/40kg)
6 x Pull Ups
3 x Push Press
9 x Pull Ups
3 x Push Press
Chef Koda hard at work with his beautiful assistant Mackenzie.
Well done to all on the WOD this morning. Impressive results and everyone is getting STRONG....
STRENGTH:
Hang Power Clean 3,3,3,3,3,3,3,
Then
AMRAP 12 mins of;
3 x Pull Ups
3 x Push Press (60/40kg)
6 x Pull Ups
3 x Push Press
9 x Pull Ups
3 x Push Press
Chef Koda hard at work with his beautiful assistant Mackenzie.
Well done to all on the WOD this morning. Impressive results and everyone is getting STRONG....
Friday, 22nd July 2011
SKILLS
Muscle Up
Come on Tuyen, we're going to master them :)
SKILLS
Muscle Up
Come on Tuyen, we're going to master them :)
Thursday, 21st July 2011
For Time:
100x KB Swings 28/24kg
Every time you rest, 5 x Burpees
Then
For Time:
1.2km Run
Only 7 days to the CrossFit Games, yours truly, Sam and Aimee are looking forward to checking out the games and visiting a few boxes in the US. Hoping to bring back some good stuff to pass onto you guys.
REMEMBER - While we are away sessions as normal Monday to Thursday, no Friday arvo sessions, Saturday and Sunday as normal.
For Time:
100x KB Swings 28/24kg
Every time you rest, 5 x Burpees
Then
For Time:
1.2km Run
Only 7 days to the CrossFit Games, yours truly, Sam and Aimee are looking forward to checking out the games and visiting a few boxes in the US. Hoping to bring back some good stuff to pass onto you guys.
REMEMBER - While we are away sessions as normal Monday to Thursday, no Friday arvo sessions, Saturday and Sunday as normal.
Wednesday, 20th July 2011
REST DAY
Training at REX
For Time:
1000m Row
100 x Thrusters 40/30kg
75 x V-Ups
50 x Pull Ups
25 x HSPU
You must complete row before moving on
Reps for other activities can be partitioned as required
REST DAY
Training at REX
For Time:
1000m Row
100 x Thrusters 40/30kg
75 x V-Ups
50 x Pull Ups
25 x HSPU
You must complete row before moving on
Reps for other activities can be partitioned as required
Tuesday, 19th July 2011
Part 1: a. 2min max Wall Balls
Rest 1min
b. 2min max Hand Release Push Ups
Rest 1min
c. 2min max Dumbbell Thrusters 15/10kg
Rest 3 mins
Part 2: AMRAP in 10mins
5 x Dumbbell Burpees
5 x Pull ups
WELL DONE MICHAEL ON YOUR FIRST MUSCLE UP!!!!
Part 1: a. 2min max Wall Balls
Rest 1min
b. 2min max Hand Release Push Ups
Rest 1min
c. 2min max Dumbbell Thrusters 15/10kg
Rest 3 mins
Part 2: AMRAP in 10mins
5 x Dumbbell Burpees
5 x Pull ups
WELL DONE MICHAEL ON YOUR FIRST MUSCLE UP!!!!
Monday, 18th July 2011
PRIMAL WOD
A. Score as many points as possible in 5mins:
Deadlift 60/40kg = 1pt
Power Clean & Jerk 60/40kg = 4pts
Snatch 60/40kg = 9pts
Then 60sec rest
B. For Time:
Run 1km
As of next week, for two weeks there will be no Friday afternoon skills session or bootcamp session. All other sessions as normal.
Don't forget the CROSSFIT Games are only 11 days away. Watch it live on the internet.
PRIMAL WOD
A. Score as many points as possible in 5mins:
Deadlift 60/40kg = 1pt
Power Clean & Jerk 60/40kg = 4pts
Snatch 60/40kg = 9pts
Then 60sec rest
B. For Time:
Run 1km
As of next week, for two weeks there will be no Friday afternoon skills session or bootcamp session. All other sessions as normal.
Don't forget the CROSSFIT Games are only 11 days away. Watch it live on the internet.
Sunday 17th July 2011
Complete for time:
4 x 800m Runs
Rest Ratio 1:1
Then
REX Baseline x 2
Complete for time:
4 x 800m Runs
Rest Ratio 1:1
Then
REX Baseline x 2
Saturday, 16th July 2011
REST DAY
Training at REX
AMRAP 15 mins of:
5 x Dips
7 x Deadlift (100/70kg)
9 x Push Press (40/30kg)
THANKS to Dan at OTF for putting the REX crew through some punishing WODS today. Enjoyed the session and I think of all of us managed to bring back a small part of Brigadoon!! Great pics too.
REST DAY
Training at REX
AMRAP 15 mins of:
5 x Dips
7 x Deadlift (100/70kg)
9 x Push Press (40/30kg)
THANKS to Dan at OTF for putting the REX crew through some punishing WODS today. Enjoyed the session and I think of all of us managed to bring back a small part of Brigadoon!! Great pics too.
Friday, 15th July 2011
SKILLS
Rope Climb
SKILLS
Rope Climb
Thursday, 14th July 2011
STRENGTH:
Strict Press 5 x 5
Five rounds for time of:
10 x Bench Press (75/40)
15 x T2B
Don't forget OTF this Saturday at 12 sharp. For those that need a ride we are meeting at the gym at 11.00 to head up. Normal sessions from 8am guys.
Also, Sam, Aimee and I are away from 25 July through to 10 August. Normal sessions will run except for Friday afternoons. More to follow on this shortly.
STRENGTH:
Strict Press 5 x 5
Five rounds for time of:
10 x Bench Press (75/40)
15 x T2B
Don't forget OTF this Saturday at 12 sharp. For those that need a ride we are meeting at the gym at 11.00 to head up. Normal sessions from 8am guys.
Also, Sam, Aimee and I are away from 25 July through to 10 August. Normal sessions will run except for Friday afternoons. More to follow on this shortly.
Wednesday, 13th July 2011
AMRAP in 15 mins of
10 x Hang Power Cleans 50/30kg
200m Run
AMRAP in 15 mins of
10 x Hang Power Cleans 50/30kg
200m Run
Tuesday, 12th July 2011
REST DAY
Training at REX
7 rounds for time of:
10 x Power Snatches 40/30kg
15 x Wall Balls 8/6kg
REST DAY
Training at REX
7 rounds for time of:
10 x Power Snatches 40/30kg
15 x Wall Balls 8/6kg
Monday, 11th July 2011
Five rounds for time of;
400m Run
20 x Deadlifts (70/45)
20 x Push Ups (Hand Release)
10 x Deadlifts
10 x Push Ups
Don't forget REX athletes next time your in at the gym sign up for the affiliate comp. The more the merrier. We intend on running some pre-competition try outs to select our representatives.
Five rounds for time of;
400m Run
20 x Deadlifts (70/45)
20 x Push Ups (Hand Release)
10 x Deadlifts
10 x Push Ups
Don't forget REX athletes next time your in at the gym sign up for the affiliate comp. The more the merrier. We intend on running some pre-competition try outs to select our representatives.
Sunday 10th July 2011
STRENGTH:
CLEAN 5 x 5
FINISHER:
AMRAP 5 mins - Strict Pull Ups
SKILL NEXT WEEK - Wall Climbs
Affiliate Cup Site is up and running guys so check it out. We will update it regularly. Looking forward to our first affiliate gathering and 2nd B'day.
STRENGTH:
CLEAN 5 x 5
FINISHER:
AMRAP 5 mins - Strict Pull Ups
SKILL NEXT WEEK - Wall Climbs
Affiliate Cup Site is up and running guys so check it out. We will update it regularly. Looking forward to our first affiliate gathering and 2nd B'day.
Saturday, 9th July 2011
In pairs complete:
2km Row
Tthen
50 x Bench Press 40/30kg
Then
100 x Pull Ups
200 x Push Ups
300 x Squats
Then
1.2km Sandbag Run
In pairs complete:
2km Row
Tthen
50 x Bench Press 40/30kg
Then
100 x Pull Ups
200 x Push Ups
300 x Squats
Then
1.2km Sandbag Run
Friday, 8th July 2011
REST DAY
Training at REX
SKILLS
Pistols
REST DAY
Training at REX
SKILLS
Pistols
Thursday 7th July 2011
FOR TIME:
Phase 1:
2 x Rope Climbs
Phase 2:
AMRAP 20 mins of;
15 x Deadlifts (60/40kg)
10 x Power Cleans (60/40kg)
5 x Push Press (60/40kg)
Phase 3:
2 x Rope Climbs
Complete rope climbs before starting AMRAP, finish with 2 x Rope Climbs.
FOR TIME:
Phase 1:
2 x Rope Climbs
Phase 2:
AMRAP 20 mins of;
15 x Deadlifts (60/40kg)
10 x Power Cleans (60/40kg)
5 x Push Press (60/40kg)
Phase 3:
2 x Rope Climbs
Complete rope climbs before starting AMRAP, finish with 2 x Rope Climbs.
Wednesday, 6th July 2011
Strength
Front Squat
5, 5, 5, 5, 5
Date has been set guys for our first affiliate gathering and second b'day celebration. 12 November 2011. Get onboard. Looking forward to catching up with everyone. More on this soon.
Brandon - You want me to do how many of what!!!!
Strength
Front Squat
5, 5, 5, 5, 5
Date has been set guys for our first affiliate gathering and second b'day celebration. 12 November 2011. Get onboard. Looking forward to catching up with everyone. More on this soon.
Brandon - You want me to do how many of what!!!!
Tuesday, 5th July 2011
JACKIE- Retest!!!
1000m Row
50 x Thrusters 20kg
30 x Pull Ups
For those that have had a bit of time off or a break, welcome back, good to see you back at REX.
Exciting times ahead with the games at the end of the month, the next REX In House Comp shortly thereafter and a few affiliate gatherings leading into the Xmas period. Stay tuned for more shortly.
Scotty hard at it trying for that first muscle up......Keep trying brother.
JACKIE- Retest!!!
1000m Row
50 x Thrusters 20kg
30 x Pull Ups
For those that have had a bit of time off or a break, welcome back, good to see you back at REX.
Exciting times ahead with the games at the end of the month, the next REX In House Comp shortly thereafter and a few affiliate gatherings leading into the Xmas period. Stay tuned for more shortly.
Scotty hard at it trying for that first muscle up......Keep trying brother.
Monday, 4th July 2011
REST DAY
Training at REX
50, 40, 30, 20, 10
Wall Balls 10/6kg
Box Jumps
KB Swings 24/20kg
Don't forget Xmas in July this Saturday. Let Sam know ASAP if you can't get there and for those that missed out there are a couple of vacancies if you want in.
JACKIE Retest this week starting tomorrow. Results to be posted. Nice work by all on tonight's WOD. Love box jumps Jane and Sue!!
REST DAY
Training at REX
50, 40, 30, 20, 10
Wall Balls 10/6kg
Box Jumps
KB Swings 24/20kg
Don't forget Xmas in July this Saturday. Let Sam know ASAP if you can't get there and for those that missed out there are a couple of vacancies if you want in.
JACKIE Retest this week starting tomorrow. Results to be posted. Nice work by all on tonight's WOD. Love box jumps Jane and Sue!!
Fiona: 24.25 Sheree: 24.53 Dave: 27.54 Aaron S: 28.05 Janelle: 28.56
Sunday 3rd July 2011
STRENGTH:
Overhead Squat 5 x 5
Then:
3 Rnds For Time;
10 x HSPU
30 x Squats
STRENGTH:
Overhead Squat 5 x 5
Then:
3 Rnds For Time;
10 x HSPU
30 x Squats
Saturday, 2nd July 2011
MERRY CHRISTMAS...... in July...
"12 days of Christmas"
MERRY CHRISTMAS...... in July...
"12 days of Christmas"
Friday, 1st July 2011
SKILLS
Pull Ups
Well Done to Donna knocking out 9 kips!
SKILLS
Pull Ups
Well Done to Donna knocking out 9 kips!
