Jun 7, 2013
www.crossfitloaded.com.au
New website up and running, please go to www.crossfitloaded.com.au, this website is now obsolete.
May 27, 2013
May 26, 2013
WOD Monday, 27th May
5:30pm and 6:30pm ONLY, flight gets in later than i thought. Group 1
Front Squat
5 x 5 @ 80%, Rest 3 minutes
50 - 40 - 30 - 20 - 10 reps
KB Swings, 24kg / 16kg
Burpees
(20 minute cut off)
Group 2
Hang Snatch
3 - 3 - 3 - 3 - 3
Front Squat
5 x 5 @ 80%, Rest 3 minutes
5 x 7 Snatch UB, 50kg / 32.5kg, Rest 45 seconds
*After last round of Snatch rest 45 seconds then,
Run 800m For Time.
Front Squat
5 x 5 @ 80%, Rest 3 minutes
50 - 40 - 30 - 20 - 10 reps
KB Swings, 24kg / 16kg
Burpees
(20 minute cut off)
Group 2
Hang Snatch
3 - 3 - 3 - 3 - 3
Front Squat
5 x 5 @ 80%, Rest 3 minutes
5 x 7 Snatch UB, 50kg / 32.5kg, Rest 45 seconds
*After last round of Snatch rest 45 seconds then,
Run 800m For Time.
May 24, 2013
WOD Saturday, 25th May
Group 1
For Time,
30m Walking Lunge
21 Pull Ups
21 Sit Ups
30m Walking Lunge
18 Pull Ups
18 Sit Ups
30m Walking Lunge
15 Pull Ups
15 Sit Ups
30m Walking Lunge
12 Pull Ups
12 Sit Ups
30m Walking Lunge
9 Pull Ups
9 Sit Ups
30m Walking Lunge
6 Pull Ups
6 Sit Ups
30m Walking Lunges
3 Pull Ups
3 Sit Ups
Group 2
1 1/4 Front Squats
5 x 3, @ 75%, Rest 3 Minutes
5 Rounds For Time,
10 x 10m Shuttle Run
14 Burpee Lateral Jumps
7 Power Snatch, 60kg / 40kg
Rest 1:1
For Time,
30m Walking Lunge
21 Pull Ups
21 Sit Ups
30m Walking Lunge
18 Pull Ups
18 Sit Ups
30m Walking Lunge
15 Pull Ups
15 Sit Ups
30m Walking Lunge
12 Pull Ups
12 Sit Ups
30m Walking Lunge
9 Pull Ups
9 Sit Ups
30m Walking Lunge
6 Pull Ups
6 Sit Ups
30m Walking Lunges
3 Pull Ups
3 Sit Ups
Group 2
1 1/4 Front Squats
5 x 3, @ 75%, Rest 3 Minutes
5 Rounds For Time,
10 x 10m Shuttle Run
14 Burpee Lateral Jumps
7 Power Snatch, 60kg / 40kg
Rest 1:1
May 23, 2013
WOD Friday, 24th May
Group 1
Back Squat
3 x 10, @ 60%, 65%, 70%, Rest 3 minutes
AMRAP in 5 minutes
7 KB Snatch (Each arm), 24kg / 16kg
7 Jumping Pull Ups
-Rest 5 minutes-
AMRAP in 5 Minutes
7 Wall Ball
7 Burpees
Group 2
Back Squat
3 x 10, @ 65%, 70%, 75%, Rest 3 minutes
3 x ME Muscle Ups, Rest 90 Seconds
For Time,
15 - 12 - 9
Thrusters, 60kg / 40kg
Box Jumps, 75cm / 60cm
Back Squat
3 x 10, @ 60%, 65%, 70%, Rest 3 minutes
AMRAP in 5 minutes
7 KB Snatch (Each arm), 24kg / 16kg
7 Jumping Pull Ups
-Rest 5 minutes-
AMRAP in 5 Minutes
7 Wall Ball
7 Burpees
Group 2
Back Squat
3 x 10, @ 65%, 70%, 75%, Rest 3 minutes
3 x ME Muscle Ups, Rest 90 Seconds
For Time,
15 - 12 - 9
Thrusters, 60kg / 40kg
Box Jumps, 75cm / 60cm
May 22, 2013
WOD Thursday, 23rd May
Group 1 & 2
Bench Press
3 x 10, @ 65%, 70%, 75%
Pendlay Rows
5 x 5
Compare to 16th May
Myself and a few of the crew are heading over to Wollongong for the Australian CrossFit Regional. Spewing I won't be competing this year but keen to get over and support those that are. Look out crew, when I get back it will be full steam ahead for next year!
Scroll down for the slight Schedule changes while I'm gone...
Train hard!
I was going to launch the new website tonight, but instead Monday night will be the release... Looks slick, and will be a whole lot easier to post your scores to from your phones.
Bench Press
3 x 10, @ 65%, 70%, 75%
Pendlay Rows
5 x 5
Compare to 16th May
Myself and a few of the crew are heading over to Wollongong for the Australian CrossFit Regional. Spewing I won't be competing this year but keen to get over and support those that are. Look out crew, when I get back it will be full steam ahead for next year!
Scroll down for the slight Schedule changes while I'm gone...
Train hard!
I was going to launch the new website tonight, but instead Monday night will be the release... Looks slick, and will be a whole lot easier to post your scores to from your phones.
May 21, 2013
WOD Wednesday, 22nd May
Group 1
Hang Clean & Push Jerk
3 - 3 - 3 - 3 - 3
AMRAP in 12
9 KB Swings, 32kg / 24kg
12 Push Ups
15 Box Jumps, 60cm / 50cm
Group 2
2 Position Clean
1 Power Clean + 1 Hang Clean (just below the knee) + 1 Split Jerk
7 x 1, Rest 60 seconds
For Time,
7 Bear Complex, 60kg / 40kg
50 Double Unders
5 Bear Complex, 70kg / 45kg
50 Double Unders
3 Bear Complex, 80kg / 52.5kg
50 Double Unders
Hang Clean & Push Jerk
3 - 3 - 3 - 3 - 3
AMRAP in 12
9 KB Swings, 32kg / 24kg
12 Push Ups
15 Box Jumps, 60cm / 50cm
Group 2
2 Position Clean
1 Power Clean + 1 Hang Clean (just below the knee) + 1 Split Jerk
7 x 1, Rest 60 seconds
For Time,
7 Bear Complex, 60kg / 40kg
50 Double Unders
5 Bear Complex, 70kg / 45kg
50 Double Unders
3 Bear Complex, 80kg / 52.5kg
50 Double Unders
May 20, 2013
WOD Tuesday, 21st May
Group 1
Hang Snatch
3 - 3 - 3 - 3 - 3
Squat 'Annie'
For Time,
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
Squats
For Time,
50 Pull Ups
Group 2
2 Position Snatch
1 Power Snatch + 1 Hang Snatch (just below the knee)
7 x 1, Rest 60 seconds
AMAP in 5 minutes
Pull Ups
For Time,
50 - 40 - 30 - 20 - 10
KB Swings, 24kg / 16kg
Burpees
Hang Snatch
3 - 3 - 3 - 3 - 3
Squat 'Annie'
For Time,
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
Squats
For Time,
50 Pull Ups
Group 2
2 Position Snatch
1 Power Snatch + 1 Hang Snatch (just below the knee)
7 x 1, Rest 60 seconds
AMAP in 5 minutes
Pull Ups
For Time,
50 - 40 - 30 - 20 - 10
KB Swings, 24kg / 16kg
Burpees
THIS WEEKENDS SCHEDULE
The Australian CrossFit Games Regional is on this weekend in Wollongong, so as I'll be away there will be some slight schedule changes from Thursday to Monday. Dougy and Brad will be helping by taking the sessions, so you guys can get your daily CrossFit fix....
Thursday - 4:30, 5:30, 6:30pm sessions ONLY.
Friday - All sessions as normal
Saturday - 9:00am
Monday - 4:30, 5:30, 6:30pm sessions ONLY.
Thursday - 4:30, 5:30, 6:30pm sessions ONLY.
Friday - All sessions as normal
Saturday - 9:00am
Monday - 4:30, 5:30, 6:30pm sessions ONLY.
May 19, 2013
WOD Monday, 20th May
Group 1
Front Squat
3 x 10, Rest 3 minutes, Go heavier than last time
Compare to 26th March
AMAP in 5 minutes
HSPU or Push Ups
For Time,
Run 800m
30 Clean & Jerk, 60kg / 40kg
Run 800m
Group 2
Front Squat
3 x 10, Rest 3 minutes, Go heavier than last time
Compare to 26th March
5 Rounds For Time,
7 Deficit HSPU
7 Power Cleans, 85kg / 55kg
*Deficit is an abmat between 2 stacks of 2 x 20kg plates (Economy style plates)
4 x 400m Run
Rest 2:1, 1.5:1, 1:1 (WORK:REST)
*All out efforts
Front Squat
3 x 10, Rest 3 minutes, Go heavier than last time
Compare to 26th March
AMAP in 5 minutes
HSPU or Push Ups
For Time,
Run 800m
30 Clean & Jerk, 60kg / 40kg
Run 800m
Group 2
Front Squat
3 x 10, Rest 3 minutes, Go heavier than last time
Compare to 26th March
5 Rounds For Time,
7 Deficit HSPU
7 Power Cleans, 85kg / 55kg
*Deficit is an abmat between 2 stacks of 2 x 20kg plates (Economy style plates)
4 x 400m Run
Rest 2:1, 1.5:1, 1:1 (WORK:REST)
*All out efforts
May 17, 2013
WOD Saturday, 18th May
Group 1
Deadlift
5 x 5
AMRAP in 20 Minutes
5 Power Cleans, 60kg / 40kg
10 Knees 2 Elbow
15 Wall Balls, 10kg / 6kg
Group 2
Clean & Jerk
5 - 5 - 5 - 5 - 5
For Time,
21 - 15 - 9
Deadlift, 142.5kg / 92.5kg
Box Jumps (Games Standard), 75cm / 60cm
Deadlift
5 x 5
AMRAP in 20 Minutes
5 Power Cleans, 60kg / 40kg
10 Knees 2 Elbow
15 Wall Balls, 10kg / 6kg
Group 2
Clean & Jerk
5 - 5 - 5 - 5 - 5
For Time,
21 - 15 - 9
Deadlift, 142.5kg / 92.5kg
Box Jumps (Games Standard), 75cm / 60cm
May 16, 2013
WOD Friday, 17th May
Group 1
Back Squat
1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%, Rest 2 Minutes
For Time,
10 - 1 reps
Pull Ups
Push Press, 52.5kg / 35kg
Group 2
Snatch
5 - 5 - 5 - 5 - 5
Back Squat
1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%, Rest 2 Minutes
'Jackie'
For Time,
Row 1000m
50 Thrusters, 20kg / 15kg
30 Pull Ups
Back Squat
1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%, Rest 2 Minutes
For Time,
10 - 1 reps
Pull Ups
Push Press, 52.5kg / 35kg
Group 2
Snatch
5 - 5 - 5 - 5 - 5
Back Squat
1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%, Rest 2 Minutes
'Jackie'
For Time,
Row 1000m
50 Thrusters, 20kg / 15kg
30 Pull Ups
May 15, 2013
WOD Thursday, 16th May
Group 1 & 2
Bench Press
1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%, Rest 2 minutes
Pendlay Rows
5x5, Rest 2 minutes
Compare to 2nd May
New website coming soon!!!!!
Bench Press
1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%, Rest 2 minutes
Pendlay Rows
5x5, Rest 2 minutes
Compare to 2nd May
New website coming soon!!!!!
May 14, 2013
WOD Wednesday, 15th May
Group 1
Clean & Jerk
5 - 5 - 5 - 5 - 5
6 Rounds For Time,
Run 250m
15 Burpees
Rest 1:1
Group 2
SuperSet
a) 5x3 Clean 1st Pulls, 3 second pause at the knee, Rest 60 seconds
b) 5x5 Push Press, working up to a HEAVY set, Rest 60 seconds
6 Rounds For Time,
Run 250m
15 Burpees
Rest 1:1
Clean & Jerk
5 - 5 - 5 - 5 - 5
6 Rounds For Time,
Run 250m
15 Burpees
Rest 1:1
Group 2
SuperSet
a) 5x3 Clean 1st Pulls, 3 second pause at the knee, Rest 60 seconds
b) 5x5 Push Press, working up to a HEAVY set, Rest 60 seconds
6 Rounds For Time,
Run 250m
15 Burpees
Rest 1:1
