December2014

December2014

Bigdog’s Blog – 311214

A. Bench Press – EMOM (8mins) – 3@40kg,70kg – @92.5kg B. Chest to Bar Semi-neutral Grip Chinups – E3min x 3rds: (9mins) – 8,6,5 @ 110.1kg C. E90sec (30mins) – Dips x 6,6,6 @ 110.1kg – DB Zottman curls x 10,10,10 @ 10/10kg

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WOD – Wednesday – 311214

Reminder guys, today’s gym timetable is as follows: CrossFit Classes – 0630, 0900 Open Gym Hours – 0630-1030 A. E90sec x 5rds: – SGBTN P + OHS x 2-4+2-4 B. “2014” In partners, complete the following workout for time. You must get all the work done, however division of workload is dependant on your partnership/team. You[…]

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Bigdog’s Blog – 301214

A. Log Power Jerk – EMOM  – 4@41kg,61kg – 2(x3),1@91kg I was supposed to hit 5×2@91kg, but to be honest, it was too heavy for me and I was a bit too ambitious this morning. I bit off more than I could chew and after a couple of failed attempts[…]

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Bigdog’s Blog – 291214

A. Deadlift – EMOM – 4@70kg,100kg,130kg – 4,4,2,2,3@160kg I was meant to do this with 162.5kg, but seeing as though I only managed to do 2 sets of 4 I don’t mind that I only did 160kg. I got out a couple more reps than I did last time so that’s[…]

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WOD – Tuesday – 301214

Reminder team, this is today’s schedule: CrossFit Classes – 0630, 0900, 1630 Kids Class – 1545 Open Gym Hours – 0630-1000 & 1630-1730 A. E5min x 5rds: – Front Squat x 1.1.1.1.1. @ 20X1 w/ 20sec rest b/w singles B. E2min x 4rds: – 1arm Upright Row x 5-8reps/arm @ 3010 C. 5RFT:[…]

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WOD – Monday – 291214

Reminder guys, that the gym schedule is as follows: CrossFit Classes: – 0630, 0900, 1630 Open Gym hours: – 0630-1000 & 1630-1730 Let me know if you’ve got any questions. A. E3min x 5rds: – 1-arm KB Front Rack Squat x 2-3/arm @ 32X1 B. 3RFT: – HR Pushups x[…]

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WOD – Saturday – 271214

A. For time: Row x 1000m B. EMOM x 5rds: – Deadlift x 2-4@80%+ C. AMRAP 12mins: – Press x 4 @ m.40kg,f.30kg – Thruster x 4 @ m.40kg,f.30kg – Pullups x 4 – TTB x 4 Sat Results  

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Bigdog’s Blog – 271214

I needed to rush off to the West Coast after training this morning and by the time I had eaten my pre-workout meal and done my RAMPing, I only had a limited amount of time to lift, so I only did Nemesis for my press. I set PR’s in both[…]

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WOD – 241214

PLEASE NOTE! If you plan on eating any junk food, crap (literally or figuratively), lollies, cake, pudding, or anything else bad then you NEED TO DO THIS WORKOUT! 🙂 I’ll see you all here —————- Reminder, today is Christmas Eve – we have limited hours for our CrossFit classes and[…]

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