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Welcome to CrossFit Health Creation

 We are running our Open Day promotion now until the end of April.
Must be purchased within April so get in now.
2 weeks of UNLIMITED Session for only $20.
Get on it!
===================================================================

Saturday 12th April 2014

Metcon

Power Snatches   60/42.5 - (Isabel for 1st round)

Box Jumps   24/20'

Pull Ups

Burpee

Power Cleans   60/42.5kg

Sit Ups

   30-20-10

(record your "Isabel" time for the Record Board)

45min Cap

===================================================================

Friday 11th April 2014

Technique

Ring or Bar Muscle Up

   Progression with Rubber Bands

 

Metcon

5 bb Front Rack 20' Box Step Ups   30/20kg

10 Hand Release Push Ups

15 Plate Floor to Overhead   25/15kg

20 Sit Ups

   18min AMRAP

===================================================================

Thursday 10th April 2014

Strength

Deadlifts

   4-4-4-4-4-4

(try to use your 3RM weight)

 

Metcon

6 kb Goblet Lunges (each leg)   32/20

12 Toes to Bar

18 Power Snatches   40/20

   15min AMRAP

===================================================================

Wednesday 09th April 2014

Metcon (with skill)

10 Reverse Burpee Wall Balls   10/7kg

100m Rower

   10 Rounds

Must row exactly 100m

If Over or Under, add those metres together

   Then

1 Cluster   42.5/30

1 Burpee Bar Over

10 DU's or 20 Skipping

 1 round for every metre accumulated

===================================================================

Tuesday 08th April 2014

Strength / Technique

Clean & Jerk

   1-1-1-1-1-1

 

Metcon

50 kb Swings   24/16kg

10 Squat Box Jumps   24/20'

40 kb Swings

10 Squat Box Jumps

30 kb Swings

10 Squat Box Jumps

20 kb Swings

10 Squat Box Jumps

10 kb Swings

10 Squat Box Jumps

   16min AMRAP 

===================================================================

Monday 07th April 2014

Metcon

Power Cleans   35/20kg

Shoulder Press   35/20kg

Rower (calories)

Box Jumps   24/20'

Sumo Deadlift High Pulls   35/20kg

To be done in same format as 'Fight Gone Bad"

1min intervals

4 rounds with 2min Rest between rounds

 

Skill

Bucket Shots

   10 Throws

Lunge Jump to Squat Jump penalty for misses

===================================================================

Saturday 05th April 2014

"Fran"

Squat Thrusters   42.5/30kg

Pull Ups

   21-15-9

"DT"

12 Deadlifts   70/35kg

9 Hang Power Cleans   70/35kg

6 Shoulder Push Press   70/35kg

   5 rounds

"Randy"

75 Power Snatches   35/20

 

All 3 workouts back-to-back.

Record your "Fran" time for the records board.

45min Cap

===================================================================

Friday 04th April 2014

Strength

Back Squats

   5-5-5-5-5-5

 

Metcon 1

3 Wall Walks

6 Lunge Jump to Squat Jump (with Plate)   10/5kg

12 Pull Ups

15 kb Swings   24/16kg

   13min AMRAP

===================================================================

Thursday 03rd April 2014

Skill

Broad Jump

For Max Distance

   10 attemps

 

Metcon 1

20/50 DU's or Skipping

10 Burpee Box Jumps   24/20'

   8min AMRAP

 

Metcon 2

5 Clusters   60/35kg

10 Pull Ups

100m Run

   8min AMRAP

===================================================================

Wednesday 02nd April 2014

Strength / Technique

Snatch

   1-1-1-1-1-1

 

Metcon

25 Wall Balls   10/7kg

10 Power Cleans   60/40kg

20 Wall Balls

10 Power Cleans

15 Wall Balls

10 Power Cleans

10 Wall Balls

10 Power Cleans

5 Wall Balls

10 Power Cleans

   20min AMRAP

===================================================================

Tuesday 01st April 2014

Strength

Ring Push Ups

(with weight vest if needed)

 

Metcon 1

10 Pull Ups

15 Box Jumps   24/20'

   10min AMRAP

 

Metcon 2

10 Deadlift   80/50kg

5 Reverse Burpee Plate Press   10kg

10 Sit Ups

   10min AMRAP

===================================================================

Monday 31st March 2014

2014 Games Open Workout 14.5

Squat Thrusters

Bar Facing Burpee Bar Overs

   21-18-15-12-9-6-3

For Time

 

Metcon 2

10 Pull Ups

15 Box Jumps   24/20'

   7min AMRAP

===================================================================

Saturday 29th March 2014

The 4 "Ladies"

Grace

30 Clean & Press   60/40kg

Helen

400m Run

21 kb Swing   24/16kg

12 Pull Ups

   3Rounds

Annie

Double Unders / Skipping

Sit Ups

50-40-30-20-10

(Skipping 120-100-80-60-40)

Isabel

30 Snatches   60/40kg

   Entire workout Capped at 41 minutes

===================================================================

Friday 28th March 2014

Strength / Technique

Snatch

   1-1-1-1-1-1-1

 

Metcon

Squat Cleans   42.5/30kg

Shoulder Push Press   42.5/30kg

Toes to Bar

   1-2-3-4-5-6-7...........

12min AMRAP

 

Re-Test (afternoon session only)

9 Deadlifts   25kg

12 Push Ups (Sit Ups)

15 Box Jumps   20'

   12min AMRAP

Thursday 27th March 2014

EMOTM

1 Clean & Press   60/35kg

2 Push Ups

   2 x Sets each Minute

30min

 

Metcon

10 Sit Ups

20/50 DU's / Skipping

5 Pull Ups

20/50 DU's / Skipping

   9min AMRAP

Wednesday 26th March 2014

Strength

Back Squat (or Deadlift)

 

Metcon

12 Plate Floor to Overhead   25/15kg

9 Deadlift    80/50kg

6 Burpee Bar Overs   25/15kg

100m Run with Plate   25/15kg

   18min AMRAP

===================================================================

Tuesday 25th March 2014

Strength / Technique

Clean & Press

 

Metcon

Squat Thrusters   40/25kg

kb Swing   24/16kg

Sit Ups

   30-20-10

For Time

===================================================================

Monday 24th March 2014

2014 Games Open Workout 14.4

60cal Rower

50 Toes to Bar

40 Wall Balls   9/6kg

30 Power Cleans   62.5/42.5kg

20 Muscle Ups

   14min AMRAP

 

Metcon 2

14.0m Bear Crawls

10 Deadlifts   80/50kg

   15min AMRAP

===================================================================

Saturday 22nd March 2014

Metcon 1

Box Step Ups   24/20'

Rope Slams

Rower

Burpee

   1min Intervals - 30sec Change

   4 Rounds

 

Metcon 2

5 Shoulder Push Press   60/35kg

10 Medball Sit Ups   10/7kg

15 Medbal Front Squat   10/7kg

   7min AMRAP

===================================================================

Friday 21st March 2014

Metcon 1

9 Squat Cleans   42.5/35kg

15 Box Jumps   24/20'

21 Medball Slams   10/7kg

   15min AMRAP

 

Metcon 2

kb Goblet Squat   32/20kg

Rower

   3-6-9-12-15-18.........

15min AMRAP

===================================================================

Thursday 20th March 2014

Technique

Kipping and Butterfly Pull Ups

(also with bands)

 

Metcon 1

100 Burpees

  2min Intervals - Complete 20 DU's or 50 Skipping

   For Time

 

Metcon 2

8 Deadlift   60/35kg

8 Shoulder to Overhead   60/35kg

   8min AMRAP

Wednesday 19th March 2014

Stregnth / Technique

Clean & Jerk

   1-1-1-1-1-1

 

Metcon

15 Power Snatch   40/25kg

12 (6ea) Front Rack Lunges   40/25kg

9 Pull Ups

   15min Amrap

===================================================================

Tuesday 18th March 2014

Work on any weakness you wish to improve upon

 

Metcon

100 Cal Rower

50 Overhead Squats   20/15kg

40 kb Swings   24/16kg

30 Wall Balls   10/7kg

20 Burpees

10 Bear Complex   40/25kg

   For Time

===================================================================

Monday 17th March 2014

2014 Games Open Workout 14.3

10 Deadlifts   62.5/45kg

15 Box Jumps   24/20'

15 Deadlifts   85/62.5kg

15 Box Jumps

20 Deadlifts   102.5/72.5kg

15 Box Jumps

25 Deadlifts   125/85kg

15 Box Jumps

30 Deadlifts   142.5/92.5kg

15 Box Jumps

   8min AMRAP

 

Metcon 2

100m Run

5 Pull Ups

10 Push Ups

15 Sit Ups

   16min AMRAP

===================================================================

Saturday 15th March 2014 - OPEN DAY

Metcon (Only for people who have done CrossFit previously) 

6 Plate Reverse Burpee to Overhead Press   20/10

20 DU's or 50 Skipping

9 Pull Ups

20 DU's or 50 Skipping

12 Power Cleans   60/40kg

20 DU's or 50 Skipping

   16min AMRAP

 

Competition Demo (With Thanks to CrossFit Rise Up and CrossFit Westgate)

Snatch Ladder

Ladies:   25kg-30kg-35kg-40kg-42.5kg-45kg-47.5kg-50kg-52.5kg-55kg

Men:   50kg-55kg-60kg-65kg-70kg-75kg-80kg-85kg-90kg-95kg-100kg-105kg

 

For all to Join

"Bring Sally Up"

===================================================================

Friday 14th March 2014

Strength / Technique

Rope Climbs

   3-3-3

 

Metcon 1

Power Cleans   60/35kg

Toes to Bar (or Knee Raises)

   1-2-3-4-5-6

1min Intervals. Continue to increase reps x 1 each minute

Keep going until unable to complete require reps within minute

 

Metcon 2

10 Wall Balls   10/7kg

20 DU's or 50 Skipping

   5min AMRAP

===================================================================

Thursday 13th March 2014

Strength / Technique

Squat Cleans

 1-1-1-1-1-1

 

Metcon 1

6 Floor to Overhead   40/25kg

100m Run

6 Box Jump Overs   24/20'

   12min AMRAP

 

Metcon 2

Sit Ups

   4min AMRAP - Re-Test

===================================================================

Wednesday 12th March 2014

1,000m Rower Sprint

 

Metcon 1

Wall Balls   10/7kg

Deadlift   80/50kg

kb Reverse Burpee   16/12kg

Plate Overhead Lunge   15/10kg

   30-20-10

===================================================================

Tuesday 11th March 2014

Strength

Weighted Pull Ups

Strict Pull Ups

Negative Release Pull Ups

 Choose which one you will be able to do.

 

Metcon

15 Burpee

15 Back Squat   60/40kg   (pick up from floor)

15 kb Sumo Deadlift High Pull   32/20kg

   15min AMRAP

===================================================================

Monday 10th March 2014

2014 Games Open Workout 14.2

10 Overhead Squats   42.5/30kg

10 Chest to Bar Pull Ups

   3min to complete 2 rounds

12 Overhead Squats   42.5/30kg

12 C2B Pull Ups

   3min to Complete 2 rounds

Continue to add 2 reps per round for evey 3 mins until unable to complete all reps in that round.

Total up Reps

 

Metcon 2

"Grace"

30 Clean & Press   60/40kg

 

Metcon 3

10 Squat Thrusters   42.5/30kg

20 kb Swings   24/16kg

   8min AMRAP

===================================================================

Saturday 8th March 2014

Angies Ugly Little Sister

50 Pull Ups

750m Run (or 1,200m Row)

50 Hand Release Push Ups

750m Run

50 Sit Ups

750m Run

50 Air Squats

750m Run

===================================================================

Friday 7th March 2014

Strength

Deadlift

4-4-4-4-4-4

  Use your 3RM weight for the 4 reps

 

Metcon

3 HSPU

10 Squat Box Jumps   24/20'

   12min AMRAP

Scale HSPU by placing feet up on box.

===================================================================

Thursday 6th March 2014

Strength

Bench Press

 5-5-5-5-5-5

 

1 set Max Reps   40/25kg

  Must keep motion. Set ends when rest required

 

Metcon

15 Wall Balls   10/7kg

9 Toes to Bar

   8min AMRAP

===================================================================

Wedneday 5th March 2014

Strength / Technique

Snatch - Power or Squat

1-1-1-1-1-1-1

 

Metcon

30 Overhead Squats

   then

5.0m Burpee Broad Jumps

10 kb Swing  32/20kg

15 Sit Ups or 10 GHD Sit Ups

  18min AMRAP

===================================================================

Tuesday 4th March 2014

Strength

Back Squat

3-3-3-3-3-3

 

Metcon

5 Squat Cleans   60/35kg

3 Wall Walks

100m Run

   10min AMRAP

===================================================================

Monday 3rd March 2014

2014 Games Open Workout 14.1

30 Double Unders

15 Power Snatches   35/25kg

   10min AMRAP

 

Metcon 2 - "Ugly Fran"

Squat Thrusters

Pull Ups

Rower (calories)

   21-15-9

===================================================================

Saturay 29th February 2014

Partner WOD

Bear Complex

 

kb Complex

 

Medball Burpee Wall Ball

 

Clean & Press

Burpee Bar Jump Over

 

Squat Box Jumps (partner holds squat)

 

Sit Up (partner does DU's or Skipping)

 

Sledge Hammer Tyre Strikes 9 Alternating)

 

   5min AMRAP each exercise

===================================================================

Friday 28th February 2014

Metcon 1

Re-Test

25 Wall Balls   10/7kg

10 Burpees

1 Power Clean   60/35kg

9 Burpees

2 Power Cleans

Continue reducing burpees and increasing Power Cleans by 1

until 1 Burpees and 10 Power Cleans

25 Wall Balls

   For Time

 

Metcon 2

4 Overhead Squats  40/25kg

8 kb Bent Over Rows   2 x 24/16kg

12 V-Hold Medball Paddles   10/7kg

   6min AMRAP

===================================================================

Thursday 27th February 2014

Technique

Turkish Get Up

 

EMOTM - 8min

Odd Minute - kb Sumo Deadlift High Pull  32/20kg

Even Minute - Double Unders / Skipping

Total up max reps for each exercise

 

Metcon 2

Plyometric Push Ups - Chest to Plate (2 x 25kg plate stack)

Rower (calories)

   21-15-9

===================================================================

Wednesday 26th February 2014

Strength / Technique

Power Snatch + Hang Squat Snatch

1-1-1-1-1-1-1

 

Metcon

10 Medball Reverse Burpee Box Jump   10/7kg - 24/20'

10 Pull Ups & Toes to Bar (alternating)

100m Run

   12min AMRAP

If bands are needed for the Pull Ups

10 Pull Ups

10 Toes to Bar

===================================================================

Tuesday 25th February 2014

EMOTM - 20min

2 Clusters   60/35kg

5 Plank to Squat

 

Metcon 1

5 Deadlifts   1/2 of 4RM

10 Wall Balls - No Squat   10/7kg

1min Intervals

4 Burpee at the start of each minute

   8min AMRAP

 

Metcon 2

1 Power Clean   60/35kg

1 Sit Up

   5min AMRAP

===================================================================

Monday 24th February 2014

Strength / Endurance

100 Back Squats

1/2 of your 3RM weight

 

Metcon 2

"Annie"

Double Unders

Sit Ups

50-40-30-20-10

If skipping reps will be for the skipping part:

120-100-80-60-40

===================================================================

Saturday 22nd February 2014

ASH's 37th Birthday WOD

37 Power Cleans   60/35kg

37 Sit Ups

37 kb Swings   24/16kg

37 Rower (calories)

37 Squat Box Jumps   24/20'

37 Pull Ups

37 Suicide Runs (front door to gate - up & back = 2 laps)

   37min CAP

===================================================================

Friday 21st February 2014

Strength / Technique

Snatch (power or squat)

1-1-1-1-1-1

 

Metcon

10 Double kb Rack Lunge   2 x 24/16kg

10 Medball Squat Cleans   10/7kg

10 Burpee Box Jumps   24/20'

   10min AMRAP

===================================================================

Thursday 20th February 2014

Metcon 1

2013 Games Open Workout 13.4

Clean & Jerk   60/42.5kg

Toes to Bar

3-6-9-12-15-18......

   7min AMRAP

 

Metcon 2

100/220 Double Unders / Skipping

   then 21-15-9ea

Medball Reverse Burpee Wall Balls   10/7kg

Pull Ups

Rower (calories)

   the

100/220 Double Unders / Skipping

For Time

===================================================================

Wednesday 19th February 2014

Strength / Technique

Squat Clean + Front Squat

3-3-3-3-3-3-3

 

Metcon

750m Run

   then

5 Burpee Pull Ups

10 kb Swings   24/16kg

15 Medball Sit Ups   10/7kg

   15min AMRAP (time includes run)

Note: if bands are needed for pull ups then;

5 x Burpees

5 x Pull Ups

===================================================================

Tuesday 18th February 2014

Strength

Ring Dips - Strict

4-6 reps (use bands to scale)

20min

 

Metcon

2013 Games Open Workout 13.2

5 Shoulder to Overhead   52.5/35kg

10 Deadlifts   52.5/35kg

15 Box Jumps   24/20'

   10min AMRAP

===================================================================

Monday 17th February 2014

Strength

Deadlift

4-4-4-4-4-4

  Try to use your 3RM to knock out 4 Reps.

 

Metcon

2013 Games Open Workout 13.1

40 Burpee

30 Snatch   35/20kg (30/20)-Scaled

30 Burpee

30 Snatch   60/35kg (40/25)

20 Burpee 

30 Snatch   75/45kg (50/35)

10 Burpee

-- Snatch   95/55kg (60/45)

   17min AMRAP

===================================================================

Saturday 15th February 2014

NO TRAINING TODAY

Oxfam Trailwalk Training Walk

Werribee Gorge National Park

===================================================================

Friday 14th February 2014

Metcon

2012 Games Open Workout 12.4

150 Wall Balls   10/7kg

90/200 Double Unders / Skipping

30 Muscle Ups / Pull Ups

   15min AMRAP

 

Stretch and Mobility

   Rollers and Bands

Thursday 13th February 2014

Strength

Squat - Front or Back

3-3-3-3-3-3-3

 

Metcon

10 Alternating Pistols

12/6 Sit Ups / GHD Sit Ups

20 Medball Lunge Jumps   10/7kg

12/6 Sit Ups / GHD Sit Ups

100m Run

   15min AMRAP

Use step to scale Pistols

===================================================================

Wednesday 12th February 2014

Metcon 1

2012 Games Open Workout 12.3

15 Box Jumps   24/20'

12 Push Oress   52.5/35kg

9 Toes to Bar

   18min AMRAP

 

Metcon 2

9 Deadlift   60/40kg

20/50 Double Unders / Skipping

   14min AMRAP

Males - add 10kg to Deadlift every round

Females - add 5kg to Deadlift every round

===================================================================

Tuesday 11th February 2014

Strength

Pull Ups (weighted or assisted)

3-3-3-3-3-3

 

Metcon

2012 Games Open Workout 12.2

30 Snatch   35/20kg (30/20)

30 Snatch   60/35kg (40/25)

30 Snatch   75/45kg (50/35)

--  Snatch   95/55kg (60/45)

10min AMRAP

===================================================================

Monday 10th February 2014

Strength / Technique

Clean (power or squat)

  1-1-1-1-1-1

Find 1RM

 

Metcon

2012 Games Open Workout 12.1

Burpee (with 6in reach)

   7min AMRAP

===================================================================

Saturday 08th February 2014

Partner Metcon

1). Laying Box Jumps

2). Deadlift   60/35kg

     Squat Clean

     Squat Clean & Press

3). kb Farmers Carrier (shutle run)   2 x 32/20kg

4). Sit Up Medball Passes   9/6kg

5). 20/10 Skipping Double Unders

6). Rower 100m each

   5min per exercise - 1:30 Rest/Change

===================================================================

Friday 07th February 2014

Strength / Technique

Snatch

  1-1-1-1-1-1

Find 1RM

 

Metcon

2011 Games Open Workout 11.6

Squat Thrusters   45/30kg

Chest to Bar Pull Ups

 3-6-9-12-15-18.......

   7min AMRAP

===================================================================

Thursday 06th February 2014

Metcon 1

2011 Games Open Workout 11.4

60 Bar Facing Burpees (jump over)

30 Overhead Squats   55/40kg

10 Muscle Ups

   Scaled

60 Bar Facing Burpees (jump over)

30 Front Squats  55/40kg

20 Pull Ups

   10min AMRAP

 

Metcon 2

2011 Games Open Workout 11.5

5 Power Cleans   65/45kg

10 Toes to Bar

15 Wall Balls

   20min AMRAP

===================================================================

Wednesday 05th February 2014

Technique (only)

Squat Cleans (low weight)

   1-1-1-1-1-1

 

Metcon

2011 Games Open Workout 11.3

1 Squat Clean   75/40kg

1 Jerk / Press   75/40kg

   5min AMRAP

===================================================================

Tuesday 04th February 2014

Strength

Back Squats

   6-6-6-6-6

 

Metcon

2011 Games Open Workout 11.2

9 Deadlifts   70/45kg

12 Push Ups (hand release)

15 Box Jumps   24/20'

   15min AMRAP

===================================================================

Monday 03rd February 2014

Strength

Supine Ring Row

   10-10-10-10-10

 

Metcon

2011 Games Open Workout 11.1

30/70 Double Unders / Skipping

15 Power Snatch   35/25kg 

  10min AMRAP

===================================================================

Saturday 01st February 2014

MetconPicture068.jpg - small

50 Squat Box Jumps  20'

40 Sit Ups

30 Wall Balls 10/7kg

20 Pull Ups

10 Floor to Overhead  40/25kg

750m Run (around block)

10 Squat Box Jumps  20'

20 Sit Ups

30 Wall Balls  10/7kg

40 Pull Ups

50 Floor to Overhead 40/25kg

   45min Cap

===================================================================

Friday 31st January 2014

Metcon 1Picture089.jpg - small

"Lucy" - (benchmark)

5 Pull Ups

10 Burpees

400m Run

   5 rounds for Time

 

Metcon 2

250 Double Unders

      OR

600 Skips

   for Time

===================================================================

Thursday 30th January 2014

Strength / Technique

Split Jerk

   1-1-1-1-1-1

 

Metcon

5 Plyometric Push Ups (2 x 25kg plate stack)

5 Squat Clean 60/35kg

25/50 DU's / Skipping

  12min AMRAP

===================================================================

Wednesday 29th January 2014

Strength / Technique

Overhead Squat

   3-3-3-3-3-3

 

Metcon

"Ab Killa"

Sit Ups

Supine Leg Raises

Bicycles

4-8-12-16-20....

   7min AMRAP

in between each set complete 5 x Deep Dish Extensions

===================================================================

Tuesday 28th January 2014

Strength

Deadlift

   3-3-3-3-3-3

(newbies work on technique only)

 

Metcon

100m Run

200m Rower

5 Wall Balls   10/7kg

   16min AMRAP

Run to be done via 10m Shuttle Run (5 laps each way)

Increase Wall Bals x 5 reps each round.

===================================================================

Monday 27th January 2014

(Australia Day Public Holiday)

Partner Metcon20140109_164001.jpg - small

Rower

bb Overhead Hold   50/20kg

 

Box Jumps   24/20'

Squat Hold

 

Sit Ups

Plank

 

Burpee

Deep Dish Hold

 

bb Cleans

Side Plank Hold

 

Lung Jump, Lunge Jump, Squat Jump

kb Farmers Hold  2 x 32/20

1 partner does movement, other does hold. change over on failure

 

Metcon 2

Ball in Bucket (skill shot)

1 Burpee on 1st miss

2 Burpees on 2nd miss etc.....

reset Burpee count if Hit. 20 Burpees to Everyone else if you Hit the far bucket

===================================================================

Saturday 25th January 2014

"Health Creation 300"Picture115.jpg - small

25 Pull Ups

25 Back Squats   40/20kg

25 Push Ups

25 kb Swings   24/16kg

25 Clean & Press   40/20kg

50 Sit Ups

25 Clean & Press   40/20kg

25 kb Swings   24/16kg

25 Push Ups

25 Back Squats   40/20kg

25 Pull Ups

For Time

===================================================================

Friday  24th January 2014Picture064.jpg - small

Technique / Strength

Handstand Push Up (Progression)

Deep Dish abs (5sec holds - 5 rounds)

 

Metcon

"Helen" (benchmark)

400m Run

21 kb Swing   24/16kg

12 Pull Ups

   3 rounds for Time

===================================================================

Thursday 23rd January 2014

Strength

Front Squats

3-3-3-3-3-3

 

Metcon

5 Supine Rope Climbs (to standing)

10 Overhead Plate Step Ups   20/10kg

200m Row

===================================================================

Wednesday 22nd January 2014

Metcon 1

EMOM - 30mins

1 Deadlift   80/40kg

1 Power Clean

1 Clean & Press

2 Burpee Bar Jump Over

 

Metcon 2

Sit Ups

4min AMRAP

===================================================================

Tuesday 21st January 2014

Technique

Newbies - Back Squat

Intermediates - Power Snatch (Practice Overhead Squats)

Advanced - Power Snatch + Hang Squat Snatch

Use low weight.

 

Metcon

3 Clusters   60/35kg

3 Pull Ups

10min AMRAP

===================================================================

Monday 20th January 2014

Strength

Weighted Push Ups / Ring Push Ups

3-3-3-3-3-3-3

 

Metcon

Tabata - 30sec On, 10sec Change

Rower

kb Swing   24/16kg

8 rounds each exercise

Total up distance rowed and total swings

===================================================================

Saturday 18th January 2014

 Metcon

"Christmas in January?"Picture231.jpg - small

The Outlaw way

1 Bear Complex

2 Wall to Gate Sprints

3 Reverse Burpee to Hand Walkout Push Ups

4 Squat Thrusters

5 Pull Ups

6 Burpee Box Jumps

7 Sumo Deadlift High Pulls

8 Chest to Floor Push Up to T-Press

9 Toes to Bar

10 bb Front Rack Lunges

11 kb Swings

12 Clean & Press

Complete the 1st movement, then start again and complete 1st and 2nd movement

repeat this process (1-2-3, 1-2-3-4, 1-2-3-4-5 ect...) until all 12 exercises are completed

or 45min time cap is reached 

Scaled

Complete 2 rounds with Wall to Gate Run in between each exercise

===================================================================

Friday 17th January 2014

Skill and Technique

If did you did Thursdays WOD

work on weaknesses, form and techniques

 

If heatwave does not cut power off again, we have a Yoga/Mobility class on at 6:00pm.

This will be run by Anna.

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Metcon 1

100 Squat Thrusters   42.5/30kg

50 Skipping or 25 DU's every 90sec

  Continue alternating untill all 100 Thrusters are complete or past time cap of 25min

For Time

 

Metcon 2

1 Power Clean   42.5/30kg

1 Toes to Bar or Hanging Knee Raises

1 Burpee

   Add 1 rep to each exercise every round

6min AMRAP

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Wednesday 15th January 2014

Strength / Technique

Power Snatch + Overhead Squat

1-1-1-1-1-1-1

 

Metcon

Medball Jump Slams  10/7kg

Sit Ups

Lunges

   50-40-30-20-10

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Tuesday 14th January 2014

Strength

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6-6-6-6-6-6

 

Metcon

"Fight Gone Bad" (Bench mark test)

bb Shoulder Press  35/20kg

Box Jumps   20'

Rower (calories)

Wall Balls   10/7kg

Sumo Deadlift High Pulls   35/20kg

   1min Intervals - (clock does not stop)

   3 rounds with 1min rest between rounds

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Monday 13th January 2014

Strength

Back Squats

4-4-4-4-4-4-4

 

Metcon

"DT"

12 Deadlift   70/35kg

9 Hang Cleans   70/35kg

6 Shoulder Push Press   70/35kg

   5 rounds for Time

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Saturday 11th January 2014 

Plyometrics

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Friday 10th January 2014        

Strength

5-5-5-5-5 (each arm)

Single Arm kb Bench Press

   (concentrating on Core Stabilisation)

 

Metcon 1

For Time

1,000m Rower

   Then

Single kb Goblet Squat   28/16kg

Pull Ups

   2-4-6-8

   3 x rounds

At the end of each round 25 x Bicycle Crunches

1,000m Rower

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Metcon 1

6 Floor to Overhead  40/25kg

100m Sprint

6 Box Jump Overs   24/20'

   5 rounds for Time

 

Metcon 2

5 Double kb Burpee Dealift

10 Shoulder Press

   6min AMRAP

 

Metcon 3

Deadlift   70/40kg

Burpee Bar Jump Over

   1min Intervals

   Start with 1 rep each and Continue until unable to

   complete set within the minute

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Wednesday 8th January 2014

Power Clean Technique

  30min

 

Metcon 1

250m Rower

10 Sit Ups

5 Single kb Squat Clean & Press  24/16kg

   8min AMRAP

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Tuesday 7th January 2014

Metcon 1

10 kb Swing   24/16kg

8 Sit Up Wall Balls   10/7kg

6 Calories Rower

4 Hand Release Push Ups

2 Pull Ups

   20min AMRAP

 

Metcon 2

Double Unders / Skipping

EMOM - 6 Toes to Bar

   10min - Total Up Skipping / DU reps

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 Monday 6th January 2014

This is day 1 and the only time you will get to see what I have install you prior to the workout.

Welcome to CrossFit Health Creation!

Metcon 1

25 Wall Balls (10/7kg)

10 Burpee

1 Clean (60/35kg)

9 Burpee

2 Cleans

Continue until you have completed 1 Burpee & 10 Cleans

25 Wall Balls

For time:

 

Metcon 2

8 Deadlift (80/40kg)

8 Box Jumps (24/20')

   6min AMRAP

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Saturday 21st December 2013

Metcon 1

"12 Days of Christmas"

1 x Bear Complex

2 x Gate to Wallk Sprints

3 x Reverse Burpee to Hand Walkouts  (10kg plate)

4 x Squat Thrusters

5 x Pull Ups

6 x Burpee Box Jumps

7 x Sumo Dealift High Pull

8 x Chest to Floor Push Up to T-Press

9 x Toes to Bar (or Knee to Elbows)

10 x bb Lunges

11 x kb Swing

12 x Clean & Press

   30min AMRAP

 

Metcon 2

"Bring Sally Up, Bring Sally Down"

 

BBQ and Beers

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Sunday 15th December 2013

CrossFit Health Creation will officially open on 6th January 2014

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CrossFit Journal: The Performance-Based Lifestyle Resource

 

 

 

   

 

 

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