|
|
|
SKILLS 3 x ME strict pull ups Record reps achieved STRENGTH Back squat - athletes have 15 mins to work up to 1.5 BW back squat Record weight achieved WOD “Helen” 3 rounds for time of: Run 400m 21 x KBS 24/16kg 12 x Pull-ups 
Add Comment CARDIO 4 x 400m Run 1 x warm up 400m at 70% then 3 x 400 with 1:1 work rest to determine quickest 400m run STRENGTH 15 mins to work up to 3/4 BW squat clean Requirement 3 reps squat clean @ 3/4 BW Can only be a 5 sec gap between the 3 reps WOD “Isabel” 30 Snatches for time @ 60/42.5kg  COMPETITORS TESTING DAY 1 SKILLS 3 x ME Push Ups Athletes have 3 attempts to achieve ME push ups Reps must be continual with no break Record reps achieved STRENGTH Strict Press @ 1/2 BW Athletes have 15 mins to work up to required weight Record weight achieved WOD 1 "FRAN" 21,15, 9 of Thrusters (42.5/30kg) Pull Ups WOD 2 For time; 100 x Burpees Next 4 days are dedicated to testing for the competitors training. Obviously we are looking at certain standards to be achieved, but we encourage everyone to have a crack as we will be retesting down the track and comparing results. REST DAY WWA Comp from 10am onwards No 9am session today due to the comp. Come down and check out the action including watching the REX athletes lift. NEXT WEEK - Testing for the new programme will run all week. It wont be as tough as normal training so consider it a deload week before the fun begins baby!!!!! WOD 4 rounds of 1 min work, 30 sec transition of; Cal Row KB Swing (24/16kg) Box Jump (24/20inch) Push Press (45/30kg) DU's No session tomorrow guys due to WWA Comp.  OPEN GYM Come down and catch up on a missed WOD, practice a skill or do some lifting THIS SUNDAY - WWA Comp at REX. Cassie, Matt V, Andrew competing for the first time. Make sure you come down and show your support and take in the action. STRENGTH 1RM Clean & Jerk WOD 4 rounds of In 3 mins complete 200m run in remaining time complete Ohs (50/35kg) max reps Rest 90 sec between rounds After the last rest complete 3 min Amrap of deadlifts 50/35kg 1RM testing ends this week guys, you have to Saturday to catch up with any lifts you missed and remember no session Sunday as we have the comp. Results from today; Aaron S 75kg Whity 50kg Deb 50kg Ash C 45kg Aimee 50kg Kerry 45kg Carly 37.5kg Ben V 55kg Megan 42.5kg Dimo 65kg Cassie 60kg James C 60kg Hally 55kg Dave D 100kg Aly 57.5kg Matt V 80kg Mon T 45kg Ali 55kg Maxwell 50kg Ryan 40kg Lucas 95kg  STRENGTH 1RM Snatch WOD Every 90 seconds for 15 minutes (10 total rounds) 30x Double-Unders 10x Pullups 3x Ground to Overhead The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round. Great effort today on the 1RM Snatch guys. PB's for a few and plenty of time to practice for others. Last 1RM tomorrow and remember if you missed any 1RM's the opportunity to catch up can be done in the mornings and Friday OPEN GYM. Don't forget lifting comp on Sunday. Great opportunity for those of you contemplating getting into some competitive lifting to sus it out.  STRENGTH 1RM Bench Press 3x Max Effort ring dips WOD 5 Rounds For Time 500m Row 15x T2B 7x Squat Clean to Thruster (50kg/35kg) Rest after each round 1/2 time taken Results today; David H 95kg Jake H 37.5kg Josh 125kg Tyson L 100kg Matt V 97.5kg Mike J 100kg Kristin 50kg Robbo 120kg Whity 75kg Mon T 40kg Aly 52.5kg Andrew H 110kg Sean C 100kg Ash C 50kg Brandon S 80kg Aimee 45kg Carly 42.5kg Cassie 50kg James B 75kg Hally 65kg Dave D 100kg Kerry L 50kg  STRENGTH 1RM Back Squat 1RM Weighted Pull Up WOD AMRAP 12 mins of; 3 x MUPS 9 x Push Jerks (60/40kg) 10 x 10 Shuttle Run Last week of 1RM testing people. Next week the new programme starts and the start of the testing phase for the REX Development Squad. All are welcome to undertake the testing, but there will be limited places initially. Mor This Sunday REX is hosting a WWA Oly Comp from around 9am onwards. Come down and support al the athletes lifting and check out the action. Results from Squats today; Wendy H 105kg Aly T 85kg Mon B 40kg Carly A 67.5kg Ryan 100kg Kerry 57.5kg David H 125kg Cassie 85kg Azza 115kg James C 125kg Sean 100kg Jake 115kg Gav F 130kg Nathan R 85kg Ari 65kg Helen 75kg Heidi 20kg (P) Stacey 85kg Christine 55kg Loz 60kg Aimee 65kg Matt V 150kg Kirky 155kg Tyson 120kg Steve D 120kg Mon T 65kg Jake H 15kg 
| 
WHAT IS CROSSFIT??CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. ArchivesJune 2013 CategoriesAll |
|
We're Social
Find us through social media or call us on 0417 173 626
|
 |
RSS Feed