7 January 2019-Week 2

Posted by on Jan 6, 2019 in WOD | 0 comments

“We BELIEVE that our box is a judgment free space.” And we started off the year right with a MegaWOD for Ems. That was fun as we farewelled Ems on her new chapter of her journey. She will still be around though. Thank you all who came through for a sweat, laugh, cuddle and selfie. A warm welcome to a few new additions to the member’s page and FibreFam.  Please check the tabs for linked posts that may interest you. With the added volume to the program, please carb up before you come in for your session, an additional...

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14 Jul 17 – Come On Now

Posted by on Jul 14, 2017 in WOD | 0 comments

WOD   4 Laps Bear Crawl, 2 Laps Inch Worms, 1min Ring Pec Stretch, 1min Handstand Hold Barbell Warm Up Deadlift, Power Clean, Front Squat, Clean, Push Jerk, Split Jerk WOD 4 Rounds AHAP 1 Power Clean 1 Clean 1 Front Squat 1 Push Jerk 1 Split JerkComplete 4 Rounds, record weight of last round. 12mins to complete   KB Clean and Jerk Tech 5mins Handstand Push Up Tech 5mins   WOD COME ON NOW 12min Max Reps on 50 seconds 1: KB CnJ Right 32/24 2: Handstand Push Ups (Def) 3: KB CnJ Left 32/24 4: Handstand Push...

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13 Jul 17 – Crawl Away

Posted by on Jul 13, 2017 in WOD | 0 comments

Warmup   20x20m Laps, 1min Tension Swings, 1min Partner Pec Stretch, 20 Squats, 20 Burpees Barbell Warm Up Deadlift, Snatch Deadlift, Power Snatch, Overhead Squat, Snatch   SNATCH (KG) Full Snatch Weight Lifting   7 mins to determine 3mins Rest   CRAWL AWAY 30 Power Snatches 70/45 30 Cal Row 30 Burpee O BarFull lock out for Snatches No Stepping in For the Burpee O Bar – Jump/Hop Double Foot Jump Scaled: Interm 60/40; Beg 50/35   Stretch Down Glute Stretch, Quad Stretch, Hamstring, Chest, Lat-Triceps....

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11 Jul 17 – Angie

Posted by on Jul 11, 2017 in WOD | 0 comments

Warm Up 1.1km Run, 20 Good Mornings, 20 Push Ups, 20 Ring Rows, 20 Squats WOD Angie 100 Pull Ups 100 Push Ups 100 Situps 100 Squats Complete all 100 reps of movement before moving on to the next one. Angie is a great conditioning wod which allows you to improve muscular endurance and also teaches you to plan your chunks when faced with a large volume workout.  ...

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Turkish Core Party

Posted by on Jul 3, 2017 in WOD | 0 comments

The Turkish Core Party is a workout based around the Turkish Getup. 3 Rounds For Time 30 Overhead Dumbbell Lunge 10 Turkish Get Up 30/25 17min TimeCap Scaled to 25/22.5 for 12 TGU and 22.5/20 for 15 TGU. Any weight less than that 18 reps. Turkish Get Up Tech Starting from standing position, db above your head (right hand) and remaining above your head for all the movements below Take a step back with opposing leg (left), drop into lunge position Lateral tilt and drop Left arm to floor Bring foot (under hips) out, weight on Right leg Sit...

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25 Apr 17 – Anzac Day Lest We Forget

Posted by on Apr 25, 2017 in WOD | 0 comments

25 Apr 17 – Anzac Day Lest We Forget

ANZAC DAY – Lest We Forget WOD Choose between: AUSTRALIAN HERO WOD: WOOD 5 Rounds for Time 400m run 10x Burpee box jump 24/20″ 10x Sumo Deadlift High Pull @42.5/30kg 10x Thruster *1min rest between rounds Or GALLAGHER & MACDONALD 2 Rounds 200m run 16 kettlebell swings (24/16kg) 16 pull-ups 16 front squats (50/30kg) 200m run 14 kettlebell swings (24/16kg) 14 pull-ups 14 front squats (50/30kg) 200m run 12 kettlebell swings (24/16kg) 12 pull-ups 12 front squats (50/30kg)   Come join our crossFit community in Morley, Bayswater, Bassendean. Call us today and get in touch about getting your fitness...

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22 Jun 16 – Cindy

Posted by on Jun 22, 2016 in WOD | 0 comments

Warmup 2 Bear Crawls 2 Gecko Crawls Pec Stretch 30 Squats Strength Front Squats 5 x 10 Front Squats @ 60% WOD Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15...

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20 Jun 16 – Snatch 2RM -160619B

Posted by on Jun 21, 2016 in WOD | 0 comments

Warm Up Junkyard dog 10x kneeling squat jumps Snatch Tech Strength 160619 Snatch 2 rep max WOD 160619B Emom 10 minutes 3x power snatch @60% off above 2rm 2x overhead...

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31 May 16 – Double Light DT 45/30

Posted by on May 31, 2016 in WOD | 0 comments

Warm Up 20 x 10m Laps 30 Good Mornings 30 PVC Passovers Barbell Warm Up -10 Romanian Deadlift -10 Hang High Pull -10 Push Jerks WOD Double Light DT @ 45/30 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Followed by a 400m Run 6 Minutes Rest Do it again Record both times Go hard! Core 50 Knees to Elbows For...

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30 May 16 – Double Engine WOD

Posted by on May 30, 2016 in WOD | 0 comments

Double Engine WOD today to test your capacity. Part A WOD is a play with Bar Muscle Ups and Rings. Scale to regressions if you need. Part B WOD All of your training will tell if you are able to get to the end of this workout. Warmup 20x10m Laps Movement Flow 30 Good Mornings 20s x 3 Kipping Practice 30 PVC Passovers WOD A 300516A 12 Deadlift 120/100 12 Bar/Ring Muscle Up 400m Run 9 Deadlift 9 Bar/Ring Muscle Up 200m Run 6 Deadlift 6 Bar/Ring Muscle Up 100m Run ———————————- 12min Timecap Scaling Options for Bar/Ring Muscle...

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