Five cycles:
Push-up>Single arm row (Left + Right)> Deadlift>Muscle Clean>Strict Press*
*Perform max rounds, incrementing the push-up by 1 rep on each round.
Rest as necessary between cycles
B. Optional
Run 3.2km or 2km
or
Mobility/Sauna
Photo: Our big boy Jesse hitting 105kg on Bench Press.
A. Five cycles:
Dumbbell Complex:
Push-up>Single arm row (left + right)>Deadlift>Hang Muscle Clean>Strict Press*
*Perform max rounds, incrementing the push-up by 1 rep on each round.
B. Options
Run 3.2km (Canal loop), or 2km Run (Weir & back)
or
Mobility/Sauna
Two rounds:
AMRAP in 3 minutes:
Echo 8/6 calories
6 Toes to bar
Rest 1 minute
Two rounds:
AMRAP in 3 minutes:
Row 8/6 calories
3 Wall walks
Rest 1 minute
Two rounds:
AMRAP in 3 minutes:
Shuttle Run 8 x 10m
Squats x 18
Rest 1 minutes
*Start 2nd round where you finished on your 1st.
Score = total reps for each AMRAP + Grand Tally.
Photo: Ash continuing to move from strength to strength. Thank you @GrantWilliamsPhotos
A. 3 x Power Clean & Jerk *
*Build to a heavy load (touch & go) allowing you to establish your load for Part B.
B. “Gwen”
15-12-9 reps for load:
Clean & Jerks (unbroken)
Rest as needed between sets.
*Score is the single load used for all three unbroken sets.
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
The turnout for our “Day for Greggy” was incredible! This is a small representation of the love and respect our community has for this wonderful man. Thank you, Greggy, for leading an amazing workout and sharing your words of wisdom with us. You have so much to offer, and we are truly honored that you chose to share it with our community.
A. Back Squats 2-4-6-8-10
*Choose your own load and maintain across all sets
B. Every 2:30, for 5 rounds:
Run 180m
Max Burpee Pull-ups
*Run at 0-2:30, 5:00, 7:30,10:00minutes.
Photo: “Day for Greggy” What a turn out. Unfortunately I didn’t get a group photo 🙁
Join us at 7am to celebrate 75 years of Greggy.
On Tuesday January 14th, this remarkable man turns 75 years young, and he continues to inspire everyone lucky enough to know him. We are truly honored and grateful to have Greggy as a cherished part of our community—he’s one of a kind!
To mark this special milestone, we’re combining some of Greg’s favorite things (Training) and people.
“Greggy special”
Greggy will take the lead in running the session (with Marie as his trusty assistant). He’ll be sharing his experiences and words of wisdom—an opportunity you won’t want to miss!
Partner Workout
AMRAP in 20 minutes:
75 calorie Echo (50 Stroke change over – each hand = 1 stroke)
100calorie Row (25 Stroke change over)
10 x (10 x 10m) Shuttle Runs (Alternating – 5 each)
*Alternate with your partner on each activity until all calories/runs have been completed.
Photo: Gail – one of our newest legends. Slotting straight into our CrossFit family. So great to have you with us. Thank you @GrantWilliamsPhotos
A. 1 Strict Press + 3 Push Press + 5 Push Jerk
3 Push Press + 5 Push Jerk
5-5-5 Push Jerk
B. Tabata (8 rounds 20 seconds work/10 seconds rest)
Burpees
Rest 1 minute
Calories (any machine)
Photo: Tilly. The best part of our job is seeing people achieve. Enjoy the journey…Thank you @GrantWilliamsPhotos
Photo: Caitlin getting stronger everyday. Thank you @grantwilliamsphotos
Technique focus:
A. 10 minutes (warm up weights):
1 Snatch + 3 Overhead Squats
B. 10 minutes:
1 Clean + 3 Front Squats
C. Incrementing ladder for 10 minutes:
Squat Clean 1-2-3-4-5-6… (60/40kg)
Run 100m