July2015

July2015

Saturday Sesh – 010815

CrossFit Session – 0700hrs A. 21/15/9 for time of: – Row (cals) – Pullups – Hang power snatch – Wall balls – Ring push-ups – Push press M.40kg,F.27.5kg Strongman Session A. Log 3@65% 3@75% 3@85% AMRAP@65% B. Deadlift for reps Take 25kg off the competition weight and after completing enough[…]

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Bigdog’s Blog – 310715

As many of you know, my knees aren’t very happy when I bend them. Years of repetitive strain and playing basketball left me with no cartilage in my right knee from multiple surgeries. I’ve changed sports now to something that reflects my lifestyle and still allows me to compete at[…]

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CrossFit Devonport – 310715

A. For time Row x 500 Every second over m.1:20,f.1:40 = 10m sled push @ m.125kg,f.80kg + 10 x ASQ B. In 15mins, complete 3-5rds of: – Side lying rotation x 8/side – KB arm bar x 5/side – Strict hanging leg raises x 8 C. For time Assault bike[…]

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CrossFit Devonport – 300715

A. BSQ Linear progression B. On a running clock, for time do: Start with 4rds of: – 1KB ipsilateral FR stepups x 8/leg @ m.16kg,f.8kg – 1KB pendlay row x 12 @ m.16kg,f.8kg (go heavier in the KB’s if you can, I think this should be a good weight for everyone to[…]

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CrossFit Devonport – 290715

This is the goal team – meet the pigeon pose in its ultimate form. Keep practicing 😉 A. Bench press Linear progression B1. Part 1 – E2min x 4rds – Dips 8-12 reps (if you can add weight vest) B2. Part 2 – AMRAP 4mins – Row x AMRAP metres B3. Part 3 –[…]

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CrossFit Devonport – 289715

A. DL  Linear progression B1. First 8mins – E2min x 4rds – AB x 12sec max effort – KB swing x 10 – Rest the remainder B2. Second 8mins – AMRAP 8mins – Walking lunges x 10m @ unweighted – Row x 200m – Burpee no pushup no jump x 10 Tue[…]

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CrossFit Devonport – 270715

Over the next few weeks, we’ll be trying to introduce several higher level skills. Therefore, we’ll be doing something a bit different in our R.A.M.P.ing part of our workouts. I’m sure you’ll be excited when you start doing things you’ve never thought possible before. Let’s do work! 🙂 A. P[…]

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Saturday Sesh – 250715

CrossFit Devonport WOD – 0700hrs “Dog’s breath” A. For time, in partners: First, do 2rds each: – Row x 500m Then, do 5rds each of: – Walking lunge x 20m @ m.24/24kg,f.16/16kg – Partner fireman carry x 60m (each partner carries the other 60m) Then, row x 1000m between the two[…]

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FREE Open House Day!

Trial Move Strong Gym for FREE on Thursday 13 August and you could win 1 Year’s Membership! Yes-siree, you did read that right…Drop in to our Open House Day and you could win 1 Year’s Membership* – easy as that. All you have to do is show up, try one of[…]

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CrossFit Devonport – 240715

A. Back squat In 20mins, build to max and then complete a drop set at 80% of your new max (or predicted if you managed a heavy double or triple, etc). B. For time: First do 5rds of: – Hanging knee raises x 25 – Air squats x 25 Then, – Run x 1600m[…]

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