CrossFit Greenlyn WOD Tuesday 30/04

MORNING:

Strength Fitness B

EVENING:
CrossFit Fitness

"Cindy"

20MIN AMRAP

5 Pull Ups
10 Push Ups
15 Squats

then

"Grace"
For Time:
30 Clean and Jerks (60/30)

CrossFit Greenlyn WOD Monday 29/04

MORNING:
CrossFit Fitness

Muscle Up Practice/Build Up
then:

"Helen"
3 Rounds for Time

400m Run
21 KB swings (20/12)
12 Pull Ups

then

"Karen"
For Time:
150 Wall Balls (10/7.5)

EVENING:
Strength Fitness B



PLEASE NOTE MEMBERS:
Classes will be starting Promptly at 5 min Past after Sign in 

CrossFit Greenlyn WOD Friday 26/04

MORNING
Strength A

CrossFit Greenlyn WOD Thursday 25/04

Morning:
CROSSFIT FITNESS: Chipper

30 DU or 300skips
30 Push Press
30 WB Burpees
30 Tyre Flips/Supported (x  reps by people doing it Eg: 1person =30reps/2people=60reps/3ppl=90)
30 Jumping Pull Ups
30 Dual KB P/Press (24s/12s)
30 MB over Shoulder Drops (10/7.5)
30x10m OH Runs (35/20)
30 Over Box Jumps (24/20in)
30 Inch Worms
30 Split Snatch (40/20|
30 KB Walking Swings (24/16)

Time Limit 50 minutes



Evening:
STRENGTH FITNESS WORKOUT B


*Please Note:
We apologize for lack of programming on the website with the new programming. We will get it up and running soon!

We appreciate your patience!

CrossFit Greenlyn WOD Wednesday 24/04

Morning:
STRENGTH FITNESS WORKOUT B


Evening:
CROSSFIT FITNESS

CrossFit Greenlyn WOD Tuesday 23/04

MORNING:
CrossFit Fitness

1 Arm Kettlebell Swing
5 rep Max Weight  Build Up
Full Standard Exploding Burpee Practice
(10 rounds/90 sec)
then
On the minute every minute perform:
10 Double Unders
5 squat Snatches (40/20)
(20 min Survival)

EVENING:
Strength Fitness Workout B

CrossFit Greenlyn News 22/04

And here it is, that moment everyone has been waiting for: (Click the Link, the image here is a sample)

http://crossfitgreenlyn.blogspot.com/2013/01/crossfit-greenlyn-program-schedule.html 

CrossFit Greenlyn's Training Program Schedule:

We have added the following 3 Categories:

*Dedicated CrossFit Strength Style A and Style B classes*

-To help strengthen and condition our mechanics to aid CF workouts.

-By combining Style A and Style B classes for a full body workout.

-It will be followed by 10-15 minutes CrossFit Style workouts.

*Dedicated CrossFit Fitness and Skill classes*

-To help teach/practice CrossFit Skill Movement key points.

-It will be followed by 20-40 minutes of CrossFit Style Workouts.

*Fundamental Teaching classes/Catch Up classes.

-To aid teach and primarily help aid new members the mechanical requirements for movements:

Front squat; Overhead squat; Shoulder press; Push press; Push jerk; Deadlifts; Sumo deadlift high pull;
Medicine ball clean, (And the Snatch*)

-Catch up classes, allow members to perform any of the days workout they may like to perform.

Here is the Link again:-http://crossfitgreenlyn.blogspot.com/2013/01/crossfit-greenlyn-program-schedule.html

(Sample Pic, use the link above)

(Sample Pic, use the link above)

CrossFit Greenlyn WOD Monday 22/04

Morning:
STRENGTH/CONDITIONING
Fitness Workout


Evening:
CROSSFIT/CARDIO
 Fitness Workout


NEWS:
Were working on a New Programming for Members.
4-5 Times a week members can double Train

We will be introducing:
Gateway Fundamental Classes for 1st Time CrossFitters

TIMES: 6:30pm Classes Monday-Thursday

CrossFit Greenlyn WOD Friday 19/04

CrossFit Total
Squat 1-1-1
Strict Shoulder Press 1-1-1
Deadlift 1-1-1
Add the heaviest weight lifted for each movement to get your score

then
Annie
For Time:
50-40-30-20-10
Double Unders
Sit Ups
(10 min Limit)

CrossFit Greenlyn WOD Thursday 18/04

Warm up:
100m Run
30 Push Ups
15 Lateral Lunges
100m Run

CrossFit Greenlyn Chipper #230 Snatch Squats onto Medicine Ball (30/10)
30 Shuffle 5m Runs
30 KB Swing 2s Pause on Top (24/16)
30 Knee 2 Elbows
30  Box Jump, and Squat on the Box
90s Total HSPU ( Minimum of 10 sec Increments)
30 KB to Goblet Squat onto Medicine Ball (24/16)
30 Wall Ball 'two fer one' (10/7.5)
30 Overhead Squats onto Medicine Ball (40/20)
30 Medicine Ball Pike Situps (10/7.5)
30 Full Kips (Right through Kip without the Chin to Bar)
30 Thrusters onto Medicine Ball (40/20)

(45 min Limit)

CrossFit Greenlyn WOD Wednesday 17/04

Snatch Pull
Drills
3rep

KB Cleans
Practice 1rep

10 sets /90 seconds

then 21 Deadlift (90/40)
800m Run
21 Barbell Facing Burpees

15 Deadlifts
400m Run
15 Barbell Facing Burpees

9 Deadlifts
200m Run
15 Barbell Facing Burpees

CrossFit Greenlyn WOD Tuesday 16/04

Thruster
3rep Max Build Up

Hand Stand Push Up Holds Up to 30sec
10 sets / 90 seconds

then
For Time:Skipping DU
50-40-30-20-10

 MB Pike(10/7.5)
5-10-15-20-25

Wall Ball '2fer1' (10/7.5)
2-4-6-8-10

CrossFit Greenlyn WOD Monday 15/04

Lunges Alternating Legs
5 rep per side

KB Snatch
Practice 1-3 rep per side

then
For Time:8 Box Jumps
100m 1KB run (20/12)
5 Snatch (45/22)
7 Rounds

CrossFit Greenlyn WOD Friday 12/04

Pistal Squat
5 reps per Leg

 Crab Holds
Practice

10 sets/90 seconds

thenFor Time:

Skip
250 DU

Shoulder Press
30 (20/10)
Push Press
25 (30/15)
Push Jerk
20 (35/15)

CrossFit Greenlyn WOD Thursday 11/04

Warm Up
CrossFit Greenlyn's 1st Chipper:
For time:
30 Squat Cleans (25/60)
30 Toes to Bar
30 Push Ups
30 Sit Ups
30 Dead Lifts (90/35)
30 Double Unders
30 Pull Ups
30 Box Jumps
30 Ring Dips
30 Wall Balls (10/7.5)
30 OH Sq (30/15)
30 Burpees

(40min Time Limit)

CrossFit Greenlyn WOD Wednesday 10/04

100m Run / Rest 1min
2 Rounds
200m Run / Rest 1min30sec
2 Rounds
400m Run / Rest 2min
2 Rounds

then10-20-30-40-50
1KB OH Lunges (20/12)

50-40-30-20-10
KB Swing

NOTE: 5 DU after Each Lunge Set
5 Push Ups after Each KB Swing Set

CrossFit Greenlyn WOD Tuesday 9/04

Weighted Strict Pull Ups
 5 reps

Turkish Get Ups
1 rep per side Build Up

thenDeath By:
1+1 K2Elbow
1+1 Sit Ups
1+1 OH Squats (20/10)

Fail- then Reverse Reps back down till till time ends.

CrossFit Greenlyn WOD Monday 8/04

Negative Push 3 Second Holds
1rep Max
(Place weights on your back)Hanging L Holds
Max Seconds
10sets/90seconds

3 Rounds for Time:
5-10-15
Using 1 Bar (20/30):
1 Clean
1 Front Squat
1 Press
1 Back Squat

800m Run

(15min Cap)

CrossFit Greenlyn BOOTCAMP Saturday 6/04

Teams of 2 Individuals: 
Person A performs:
30 Push Ups
30 Squats
30 Sit Ups
30 Box Jumps
then Person B performs.

Person A performs:
20 Burpees
20 Toes to Bar
200m Run
20 Jumping Pull Ups
20 Wall Balls (10/7.5)then Person B performs.

Person A performs 1 rep then B Performs 1 rep
they continue till finish all the prescribed reps and Swap Movements:

15 Push Ups / 10 Burpees
15 Squats / 10 Toes to Bar
15 Sit Ups / 200m Run
15 Box Jumps /  10 Jumping Pull Ups
20 Wall Balls Each ( 1 rep at a time each)

 

CrossFit Greenlyn WOD Friday 5/04

Deadlift
1rep Max Build Up


then
For Time:
30 Wall Balls (10/7.5)
10 Ring Rips
10 Push Ups

20 Wall Balls
15 Ring Dips
20 Push Ups

10 Wall Balls
20 Ring Dips
30 Push Ups

15min Cap

CrossFit Greenlyn WOD Thursday 4/04

OPEN 13.5 (The Grand Final)

Complete as many rounds as possible in 4 minutes of:
15 Thrusters (45kg/29kg)
15 Chest to Bar Pull Ups

IF YOU:
Complete 90 reps in 4 minutes then add 4 minutes
Complete 180 reps in 8 minutes then add 4 minutes
Complete 270 reps in 12 minutes then  add 4 minutes

CrossFit Greenlyn WOD Wednesday 3/04

Back Squat
3rep max Build Up

Skin the Cat
10 sets/90seconds

then
200m Run
25 Pull Ups
5 Rounds
Every 2 minute during the workout: 5 Burpees + 1 rep every 2 minutes following

CrossFit Greenlyn WOD Tuesday 2/04

Hang Snatch 
1 rep Build Up

Leg Shuffle Ladder Speed Practice
1sets/90seconds

then
25min AMRAP
Add 1 rep Each round to the Each Movements:
1 Air Squat
2 Double Unders
3 Kettlebell Swings (24/16)