29/4/2011

Strength
Youth-Power Snatch 5-5-5
Adult-OHS-5-5-5

WOD - 3 Rounds
Full Gasser Relay Style
9 Hang Power Cleans 60/40
6 Jerks 60/40

Stabilisation
4 x 10 T2B

28/4/2011

WOD - 5 Rounds
10 Power Snatch
15 KB Swings 24/16
10-15-25 metre shuttle

Athletes start at cone then sprint 10m & touch line with hands, pivot & sprint 15m & touch line then pivot & sprint final 25m.

CrossFit Open WOD 11:6

The CrossFit Open WOD will be held here at CFS tonight at 6pm

26/4/2011

30 Day Challenge of Will Power.
Can you trust yourself?

WOD - 15 min AMRAP
Sprint 20 - 40 - 20 Shuttle Drill
MAX Rep Ring Dips
8 Front Squats 50/35
6 KB G2O 24/16

*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform MAX reps dips, then 6 KB G2O then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on G2O

Public Holiday Sessions

FRI-9.30am WOD @ CFP
SAT-10am OPENS WOD @ CFP
SUN-Closed
Mon-9.30am WOD @ CFP
Tue-9.30am WOD @ CFP 6pm WOD CFS

21/4/2011

Catch a missed strength session
OR
Work a skill

WOD - FGB Style
Push Press 40/30
Pull Ups
Box Jumps 24/20
Power Clean 40/30
Burpees

With a continuous clock spend 1 minute at each exercise. This is a 5 minute round with 1 minute rest.

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Reebok CrossFit Open WOD 11:5

ATTENTION: Due to the structure of this WOD, The CrossFit Open WOD will be performed at CFP tonight @ 6pm for CFS & CFP team members.
It's a long one guys so please be on time & organized.
See you all there.
H.C

19/4/2011

Strength
Front Squat 5-5-5
(Follow each working set with 3 Box Jumps "High")

WOD
4 Rounds of Tabata Pushups Then straight in to 3min AMRAP 5 Wallball 5 Ring Dips
Rest 2min
4 Rounds of Tabata Situps Then straight in to 2min AMRAP 5 KTE 5 Air Squats
Rest 1min
Run 800m

Finisher
Either Battling Ropes or 25 Sledgehammer strikes

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18/4/2011

Strength - (Adult & YADP)
Power Clean (Perform 10 Snatch grip Deadlifts at same weight after every set)
5-5-5


WOD - 20min AMRAP
8 SDHP with KB 24/16
6 KB Swing 24/16
4 Burpees
NOTE: At the 4-8-12-16 min mark, complete a 1/2 Gasser FULL SPEED

Finisher
Battling Ropes & Sledgehammer Strikes

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15/4/2011

Strength
Push Press
3-3-3

Push Jerk
2-2

WOD - 3 Rounds for time
400m run
21 KB Swings 24/16
12 sit ups with bumper overhead

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12/4/2011

Jesse Clark
Arguably the Strongest athlete pound for pound at CFP & CFS after Squat Cleaning 136% Bodyweight

Strength
Squat 10-5-10


WOD - 4 Rounds
20 KB Swings 24/16
15 Wall Ball 9/6
10 KTE
5 Burpee


Stabilization
Use as many attempts as needed to accumulate 2min of L Sit


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11/4/2011

Strength
(If Power Snatching, also do OHS)
Snatch
3-3-3

WOD - 3 Rounds
400m Run
10 SDHP 40/30
10 Pullups
10 Ring Pushups

Stabilization
5 Wall Climbs

------------------------------------------
YADP - Strength
Skill - Power Snatch

Front Squat
5-5-5
------------------------------------------

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Follow Your Team Mates Progress

Emu Plains U15/1

This year, CrossFit Penrith & CrossFit St Marys are sponsoring 2 local football teams and are helping develop their athletes through our youth athletic development program(YADP),our team training sessions and the support of our regular CrossFitters at both boxes. We are the jersey sponsor of the Emu Plains U15/1 and the sleeve sponsor of Brothers U16/2. We have players from each side currently training in our YADP. Both teams have kicked off their seasons and you can follow each teams progress on the CFS website. Follow this link CFP & CFS Sponsor Emu Plains U15/1 & Brothers U16/2 on our main page.

8/4/2011

WOD
Run CFS 200m
21 PullUps
21 KTE (Bar or Rings)
21 KB G2O 20/12
Run CFS 200m
18 PullUps
18 KTE
18 KB G2O
Run CFS 200m
15 PullUps
15 KTE
15 KB G2O
Run CFS 200m
12 PullUps
12 KTE
12 KB G20

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7/4/2011

Strength
Strict Press 3-3

WOD
4 min of Double Unders
3 min of Back Squat 50/40
2 min of Push Ups
1 min of Push Press 50/40

Finish session foam Rolling

5/4/2011

Skills
Something that needs work

WOD
MAX Rounds in 6min
Rest 2min & Repeat for 3 Cycles

7 Wall Ball
5 Ring Dips
1/2 Gasser

Stabilization
OHS MAX Reps at 1/2 Bodyweight

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4/1/2011

Strength
Front Squat
5-5-5

WOD - (Start & Finish with 400m Run)

4 Rounds
7 Hang Power Clean - 60/40
14 Burpees

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1/4/2011

Strength
Squat Clean Thruster
3-3-3

WOD - 3 Rounds

12 Pull-ups
21 KB Swings 24/16
400m Run

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