CrossFit Plus...
CF+ BOX is now open check the schedule page on the site for a daily updated time table
The CF+ web site is the means of communication within our community!
-WOD-
Sat 4th Sep ‘10
A] Max in 3mins of:
-Wallballs 9/6kg
B] Max in 2mins of:
-Clapping Push-ups
C] Max in 3mins of:
-Double unders
D] Max in 2mins of:
-Squat jumps 20kg
E] Max in 3mins of:
-Overhead Squats 20kg
F] Max in 2mins of:
-KBS 24/16kg
G] Midline
-30 T2B
Final days to join CF+ @ Foundation RATE!
*Check out the Schedule for the latest time table as there has been a slight Variations to the time table,
starting from next week
*CrossFit Plus BOX rule come into play from next monday onwards
-There is no classes next Wednesday 6th September-
#CrossFit Plus road trip next Saturday
-check upcoming events on the top left hand side of main page for all the details-
-WOD-
Fri 3rd Sep ‘10
A] 3 rounds of:
-1 power Snatch + 3 Overhead Squat
*Increase weight each round.
do not decrees the weight
B] 15-10-05 reps for time of:
-Overhead Squat 60/40kg
-Power Snatch 60/40kg
C] Max in 3mins of:
-10m Band sprint
D] 2 rounds of:
-10 Floor wipers 20/8kg
-10 Leg raises
-10 Hollow rocks
Post results to COMMENTS.
Last week to join CF+ @ Foundation RATE!
*Check out the Schedule for the latest timer table as there has has been a slight Variations in the time table
kicking off next week from next week
*CrossFit Plus BOX rule come into play from next monday onwards
-There is no classes next Wednesday.
-WOD-
Thurs 2nd Sep ‘10
A] Front squat
5-5-5-5-5
B] Jerks
3-3-3
C] For time of:
-7 band sprints
(10m Shuttle)
Post results to COMMENTS.
Last week to join for Foundation RATE!
*Check out the Schedule for the latest timer table as there has has been a slight Variations in the time table
kicking off next week from next week
-There is no classes next Wednesday-
-WOD-
Wed 1st Sep ‘10
A] Max in 3mins of:
-BW Back squats
B] 60-40-20 reps for time of:
-Double unders
-KBS 24/16kg
-Lunge 20/10kg
*Double unders, reps as posted
and halve the reps for the KBS and Lunges eg: 30-20-10.
C] Midline
-20 skin the cat
Post results to COMMENTS.
Last week to join for Foundation RATE!
*Check out the Schedule for the latest timer table as there has has been a slight Variations in the time table
kicking off next week from next week
-WOD-
Tue 31th Aug ‘10
A] Max distance in 10mins of:
Run
B]Max in 3mins of:
-Push Jerks 60/40kg
C] Max in 2mins of:
-Pull-ups
D] Max in 1 min of:
-Box jumps 62/52cm
D] Midline
3x 5 Signal arm dead lift moderate to heavy weight
(each arm)
Post results to COMMENTS
CF+ R/E class has changes location
for direction click here
-WOD-
Mon30th Aug ‘10
A] For time of:
-100 Double Unders
* 10 min cut-off
B] "Sorta Like Nancy"??
5 Rounds for time of:
400 Meter Run
-15 Snatch Balance 40/20kg
C] Hollows
-3x 30 second holds
-1x max hold
Post results to COMMENTS
Congratulation to Mitch O'Reilly for completing his CF level 1 Cert over the weekend
Happy Birthday Josh
and Jase
EnJoY!
-WOD-
Sun 29th Aug ‘10
REST
