Blog Archives - Raw Edge Fitness

Tuesday 31st January 2012

1/2/2012

"BENCH MARK TUESDAY"

'HELEN'

3 Rounds for time of:
400m Run
21 x KB Swings (24/16kg)
12 x Pull Ups

Tomorrow it starts guys. Registration for the Open and CrossFit Games 2012.

Don't forget Oly Lifting Thursday night.

6th Feb 12 - Trigger Point Clinic at REX - Register via Triggerpoint Australia website.

Monday 30th January 2012

29/1/2012

GAMES WOD

AMRAP 10 mins of:
60 x Burpee Bar Jumps
30 x Overhead Squat (55/40kg)
10 x Muscle Ups

THIS WEEK
Strength Programme - Unload Week
Skill of the Week - Burgener WUP
Muscle Up Progression
Olympic Lifting - Thursday 1830hrs

Don't forget people 1st Feb registration opens for the CROSSFIT GAMES. Get on board and have a go.

Sunday 29th January 2012

29/1/2012

OLYMPIC LIFTING

On Minute every Minute 1 Squat Clean (60/40kg)

Continue until can't complete reps within Minute

Saturday 28th January 2012

28/1/2012

AMRAP 7 mins of:
15 x Wall Balls
10 x KB Swings (24/16kg)
5 x Plate Sit Ups (15/10kg)

Rest 3 Mins then:

AMRAP 7 mins of:
20 x Tyre Flips
200m run

Rest 3 mins then:

AMRAP 7 mins of:
7 x Pull Ups
10 x Box Jumps (24/20inch)
13 x HRPU

Remember session tomorrow is at the gym. Pool Session has been scheduled for later.

Friday 27th January 2012

26/1/2012

SKILLS

Hollow Rocks
Supermans

Guys no swim session this Sunday as the pool is unavailable. Will reschedule and let you know.

Thursday 26th January 2012

25/1/2012

"AUSTRALIA DAY"

100 x Squats
100m Sandbag Run
50 x Burpees
Sandbag Run
50 x HRPU
Sandbag Run
50 x Deadlift
Sandbag Run
50 x Push Press
Sandbag Run
100 x Situps
Sandbag Run

7.30pm Team at the Gym for the Australia Day WOD

Wednesday 25th January 2012

24/1/2012

5 Rounds for time of;

200m Run
15 x KB Swings (32/24kg)
20 x T2B

Buy in to start each round by completing 5 HSPU.

SUNDAY SESSION - POOL WOD, Craigie Lesiure Centre, meet at 4pm.

No Oly Lifting Australia Day
7.30am WOD Only for the Day.

Tuesday 24th January 2012

23/1/2012

'COE'
10 Rounds of:
10 x Thrusters (45/30kg)
10 x Ring Push Ups

BENCH MARK TUESDAY

Make sure you get down to the box Thursday morning for the Australia Day WOD. Lets celebrate the day with as many REX crew as possible.

Monday 23rd January 2012

22/1/2012

AMRAP 5 mins:
Ground to Overhead (50/35kg)

Rest 3 Mins then:

AMRAP 15 mins of:
10 x Deadlift (90/65kg)
10 x Burpee Bar Jumps
Carpark Run

AUSTRALIA DAY WOD

7.30am at the gym. Only WOD for the day so if you want to squeeze in a public holiday session, this is your only opportunity.

Sunday 22nd January 2012

22/1/2012

4 Rounds for time of:
7 x Muscle Ups
50 x Squats
25 x HRPU

NEXT WEEK:

Skill - Snatch
Strength Programme - Week 3
Weakness WODS - What are they??
BOOTCAMP - Beach Session Friday Morning
AUSTRALIA DAY - Morning WOD