WORKOUT November 2010
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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  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  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  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  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  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  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  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!!  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.  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  Wednesday, 17th November 2010
Courtesy of CrossFit HQ AMRAP in 12 minutes of: 400m run 5 x Deadlifts  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  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  Sunday, 14th November 2010
STRENGTH Push Jerk 3, 3, 3, 3, 3, 3 For Time: 2.4km Run  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.  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!  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."  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  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  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  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  Friday, 5th November 2010
SKILLS Cleans Squat Cleans  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!
 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.  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.  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  |
