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WORKOUT November 2010


Tuesday, 30th November 2010

5 rounds for time of: 

7 x Deadlifts 70/50kg
14 x AB Mat Sit Ups
21 x KB Swings 24/20kg
Then 
150 x Push Ups 
100m run every time you stop 

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Monday 29th November 2010

For Time:

Row 1000m

Then complete 21,15,13,11,9 & 7 reps of;

Wall Balls (8/6kg)
Push Press (40/30kg)
Renagade Rows (10/5kg)

Row 1000m



Sunday, 28th November 2010

"RECOVERY"

For Time:

Run 2.4 Km

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A BIG THANK YOU TO EVERYONE WHO ATTENDED OUR CHRISTMAS/BIRTHDAY BASH LAST NIGHT! WE HOPE YOU HAD AS MUCH FUN AS WE DID!

Saturday, 27th November 2010

Rest Day 

Training at REX


Complete 5 rounds for time of:

5 x 20m Sprints
10 x Burpee Sandbag Squats 
20 x Tyre Flip Jumps 
10 x Shoulder Bag Slams 
5 x 20m Sprints 
Then
For time complete:
100 x Push Ups 
100 x Sit Ups 
100 x Squats 
in order
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Get ready to 'Frock up' for tonights Christmas/Birthday Party!!!
The Countdown is over!!!
See you all at tonight's Christmas/Birthday Bash!!!


Friday, 26th November 2010

SKILLS
Snatch


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The Countdown continues!

1 day to go!!

Thursday, 25th November 2010

"The Chief"
5 rounds
AMRAP in 3 mins of:

3 x Power Cleans 60/40kg
6 x Push-ups
9 x Squats
1 minute rest between rounds

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The Countdown continues!

2 days to go!!

Wednesday, 24th November 2010

AMRAP in 15mins
7 x KB Swings 28/24kg
7 x Ring Dips
7 x Push Press 45/35kg

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Happy Birthday Janey!!

The Countdown continues!

3 days to go!!

Tuesday, 23rd November 2010

Rest Day 

Training at REX


Courtesy of CrossFit HQ

Seven rounds for time of;
5 x Handstand push-ups
10 x Deadlift 80/60kg

10 x Chest to bar pull-ups
20 x Double-unders

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Raw Edge CrossFit welcomes Mr and Mrs Burgener to Perth! 
We hope you both enjoy your stay!


The Countdown continues!

4 days to go!!

Monday, 22nd November 2010

AMRAP in 20 mins of;
3 x Pull Ups
5 x Shoulder Press 25/20kg
7 x GHD Sit Ups
200m Run

The Countdown to the Christmas Party begins!! 

5 days to go!!
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Sunday 21st November 2010

Courtesy of CrossFit HQ

"COLLIN"
6 rounds for time of;
400m Sanbag Run (20/15kg)
12 x Push Press (52/35kg)
12 x Box Jumps (24 / 20 inch)
12 x SDHP (45/30kg)


Saturday 20th November 2010

A)  For time, complete 5 rounds of;
     200m Sandbag Run (20/15kg)
     10 x Ring Rows
     20 x Push Ups (Hand Release)
     30 x Hollow Rocks

B)  In pairs complete for time;
      2km Row
      150 x Push Press (30/20)
     

Friday 19th November 2010

Rest Day 

Training at REX


SKILLS
Squats


1 WEEK TO THE XMAS PARTY GUYS!!
CHECK OUT THE REX SHORTS - IF YOU WANT TO GET HOLD OF A PAIR CONTACT SAM.
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Thursday, 18th November 2010

A) 1RM Thruster

B) 4 Rounds for time of:
    50 x Box Jumps
    40 x KB Swings 24/20kg
    30 x Sit Ups
    400m Run

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Wednesday, 17th November 2010

Courtesy of CrossFit HQ

AMRAP in 12 minutes of:
400m run
5 x Deadlifts

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Congratulations to Michael on reaching his goal weight!!! WELL DONE!!

Tuesday, 16th November 2010

5 Rounds for time:

5 x Deadlifts 100/80kg 
10 x Burpees 
Then- Within 1 min
1000m Row

50 x GHD Sit ups
50 x Hollow Rocks
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Monday, 15th November 2010

Rest Day 

Training at REX
Courtesy of CrossFit HQ

"Blake"
100ft Overhead Lunge 20kg
30 x Box Jumps
20 x Wall Balls 8/6kg
10 x HSPU
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Sunday, 14th November 2010

STRENGTH
Push Jerk 3, 3, 3, 3, 3, 3

For Time:
2.4km Run 
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Saturday, 13th November 2010

"Caveman"
500m Run 
10 x 1 Handed KB Swings in each hand 16/12kg
10 x 1 Handed KB Snatches in each hand16/12kg
2 mins Skipping 

10 x Jumping Squats 
10 x JPC
10 x Push Ups 
10 x Tyre Flips 
10 x Sledges on each side 
Then reverse order
Start and Finish with the run.
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Welcome back Head Trainer Brian- You were missed

Friday, 12th November 2010

SKILLS
Turkish Get Ups 
HAPPY FIRST BIRTHDAY RAW EDGE!! 
It was one year ago today that we first opened! What a year it has been!
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Good work guys, 'McGhee' 11/11/2010

Thursday, 11th November 2010
Remembrance Day 

Rest Day

Training at REX

"McGhee"
AMRAP in 30mins
5 x Deadlift (275 pound)
13 x Push-ups
9 x Box jumps


"They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them."

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Private Grant Kirby (left) with Private Thomas Dale (right) Killed in Action on 21st August, 2010,
Lest We Forget


Wednesday, 10th November 2010

A) AMRAP in 10 mins of:
    9 x Wall Balls (9/6kg)
    7 x KB Swings (28/24kg)
    5 x HSPU 

Rest 3 mins 

B) 21,15,9
    Box Jumps 
    GHD Sit Ups 
    Push Press (50/35kg)


Tuesday, 9th November 2010

A) "Nancy"
    5 rounds for time of:
    400m Run
    15 x Overhead Squat 40/30kg

B) For time:
    100 x Pull Ups
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Monday, 8th November 2010

A) 1.2km Run
    Then
    3 Rounds for time of:
    21 x Deadlifts 100/60kg
    17 x Chest to Ground Push Ups
    9 x Dips

B) 50 x GHD Sit Ups
    50 x GHD Back Extensions

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Pinkie Triathlon 2010: Fiona, Dale, Sue and Clare
Congratulations to the girls who competed in yesterday's Pinkie Triathlon! 
Great results all round!

Sunday, 7th November 2010

Rest Day
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Saturday, 6th November 2010

"Daniel"
For time:
50 x Pull Ups
400m Run
21 x Thrusters 40/30kg
800m Run
21 x Thrusters
400m Run
50 x Pull Ups

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Friday, 5th November 2010

SKILLS
Cleans
Squat Cleans

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Thursday, 4th November 2010

A) "Chelsea"
     Every minute on the minute for 30 minutes of:
     5 x Pull Ups
     10 x Push Ups
     15 x Squats

B) For best time:
    4 x 500m Row

Congratulations to G and Brandon on getting their first muscle ups this week!! Keep it up guys!
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Wednesday, 3rd November 2010

Rest Day

Training at REX

A) 5 Rounds for time of:
    21 x Wall Balls 8/6kg
    17 x KB SDHP 24kg 
    13 x KTE

B) 10 x 200m Sprints 
    Record times, ascertain best time.
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Tuesday, 2nd November 2010


A) "Jackie"
     For Time:
     1000m Row
     50 x Thrusters (20kg)
     30 x Pull Ups 


B) For Time:
    200 x Double Unders 
    100 x Sit Ups 
    100 x Push Ups 
    Partition Double Unders and Sit Ups as required. Complete    
all sit ups before moving onto push ups.
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Thanks to Bryan Ramsbottom

Monday, 1st November 2010

AMRAP in 20mins of:
5 x Body Weight Deadlifts
5 x Pull Ups 20/10kg
5 x Thrusters 60/40kg
5 x KB Swings 28/24kg
5 x Burpees

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0417 173 626

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trainer@rawedgefitness.com
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4/45 Buckingham Drive, Wangara WA 6065
CrossFit Journal: The Performance-Based Lifestyle Resource
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