Teams of 2 Males or Females

Strength
Back Squat 5@65% - 5@75% - MAX reps@85%
then
Reverse Tabata Front Squat 60/40kg

WOD-Teams of 2

6Rnds
Every 2 mins
3 Thrusters HEAVY
1/2 Gasser
1 Burpee Bar Facing BroadJump

Scoring-Most Successful Rounds out of 6. If a round is not completed within 2 mins the team will perform 10 burpees and rest until the next round. In this time they will need to decide if they need to scale the run or the weight on thrusters

*Athlete A Starts thrusters whilst Athlete B starts the 1/2 Gasser. Athlete A must hold bar in the high hang position until Athlete B returns and takes bar. Athlete A then runs 1/2 Gasser. When A returns Athlete B can drop bar from High Hang and both athletes perform a Burpee Bar Facing Broad Jump and then rest for remainder of the minute.

CFS & CFB Games Night 3

WOD-Teams of 4 (20min Cap)

20 Calorie Row
30 Burpees
30 KB G2S2O (24/16kg)
30 T2B
40m Over Head Walking Lunge 20/10kg
then
1RM Thruster

Scoring-Total Reps for WOD (150reps Each Athlete) + Every KG for Thruster

*WOD-Athlete A Starts row and completes 20 calorie row. When Athlete A finishes Row they proceed to the burpees and Athlete B begins Row. When Athlete B finishes Row he must stay on the rower until Athlete A completes Burpees and then he can proceed to burpees. At no time can a team have a back log of Athletes. They must wait until the Athlete in front of them finishes the element before they can proceed.

*Immediately following the overhead walking lunge. Athlete's have until the 20min cap to complete a 1RM thruster with 1 bar only.

Tonights Workout will be followed by a No Beers, Bread or BBQ sauce hosted by CFS so bring an extra something to share with CFB athletes.

Individual

Strength

Overhead Squat 10 sets of 2 reps @ 50% 1 rep max. 2 Second Hold on the bottom. (every 60 seconds) – focus on hitting the bottom and speed thru the middle. Push knees out and punch bar behind the ears. Try to keep midline tight and chest up.

WOD-Individual

30 Back Squats 60/40
20 Pullups
10 Push Jerks 60/40
20 Front Squats 60/40
20 TTB
10 Push Jerks 60/40
10 OHS 60/40
20 Pullups
10 Push Jerks 60/40

Scoring-For Time

Teams of 4

Strength
Find Heavy HPC Single
THEN use 70% of that

WOD-Teams of 4

60 HPC
60 Ring Row
120 KB Snatch 24/16
60 Wall Balls 9/6kg 10/9ft
400 D/U
400m Farmers Walk
*5 Burpee penalty every time growler hits ground on farmers carry

Scoring-For Time

*2 Bars per team. 1 @ male weight and 1 @ female weight. Team of 4 partition reps as needed before moving onto ring rows. For Ring Rows, 1 athlete works whilst the other 3 athletes hold a brace. When 60 ring rows are completed all athletes move onto snatch and complete designated reps then wall balls d/u and then farmers walk together.

CFS & CFB Games Night 2

WOD-Teams of 2 1 Male & 1 Female

21-15-9
Deadlifts 120/80kg
Box Jump 30/24 inch

Scoring-For Time

* Male Athlete completes 21-15-9 followed by the female athlete.

Tonights session will run at CrossFit Blacktown 5/62 Owen Street, Glendenning, NSW, Australia @ 7pm

Individual

Strength

Power Clean & Push Jerk
12min to establish a Heavy Double
WOD 1- Individual

EMOM 6 Mins
3 Power Clean & Jerks@70% of Heavy Double
then
Max Burpees for remaining time 
WOD 2- Individual

15min AMRAP
7 HPC 50/30
10 HR Pushups
13 TTB
1/2 Gasser

Scoring-Max Reps Burpees WOD 1 + Max Reps WOD 2.

Beast Of the East - Crossfit Attitude's Games Day

Beast of the East

Location :- 28-32 Maitland Rd Mayfield, Newcastle NSW

Categories:-

Beginner - 20 Men/20 Women Limit (Less than 6months CrossFit, Can't do pull-ups)


Intermediate - 20 Men/20 Women Limit (Can do pull-ups, Can't do Muscle-up)

Advance - 20 Men/20 Women Limit (All WODs Rxd)

Masters - 10 Men/10 Women Limit

Register Here

Pretty sure there will be athletes from both CFP and CFS competing

Teams of 3 Males or Females

Skills or Catch Missed Strength

Rope Climbs, Deadlifts or Squats

WOD-Teams of 3

15 Thrusters 60/40
Max Rope Ascents (2 Pumps)
12Thrusters
Max Rope Ascents
9 Thrusters
Max Rope Ascents

Scoring- Succesful 2 Pump Rope Climbs - Breaks in Thrusters

*Athlete A starts thrusters whilst Athlete's B&C accumulate as many rope climbs as possible. When Athlete A finishes 15 thrusters Athlete B starts  and then Athlete C. The pattern continues until all athletes have completed 15,12&9 Thrusters. Go Heavy and Go Hard on the thrusters.

Individual

Strength

Squat 5@75% 3@85% 1+@95%

WOD-Individual

3 Rounds Unbroken
400m Run
21KB Swings
12 Pullups
Rest as much as needed for another unbroken round

Scoring-For Time

* Go as heavy as you can and as uncomfortable whilst maintaining unbroken elements

Individual

Strength

Deadlift 5@75% 3@85% 1+@95%

WOD-Individual

3Rnds
400m Run
3 Power Clean 60/40
3 Push Press 60/40

Scoring-For Time

CFS & CFB Games Night 1

WOD-Teams of 4
500m Row
50 HSPU (2011 Regional Standards)
1km Run

Scoring-For Time

*Athlete A rows 500m then Athlete B,C&D. Once Athlete D finishes row Athlete A starts with HSPU. Order must now be kept until all reps are completed. Every Athlete must at least attempt a HSPU by kicking up on the wall. Once the 50 HSPU are completed all athletes will run 1km. When the last athlete finishes 1km call time.

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
Wall-ball, 8 ft target (Reps)
SDHP 30kg (Reps)
Box jump (Reps)
Push-press 30kg (Reps)
Row (Calories)

Teams of 3

Strength

Snatch 3@60% 3@70% 2@80% 2@90%

WOD- Teams of 3

4 Rounds
1min Max Ring Dips
1min Max Snatch
1min Max KB Swings

Scoring- Max Reps

Individual

Strength
Back Squat 3@70, 3@80, 3+@90%

WOD-Individual

5 Deadlifts 120/90kg
10 T2B
15 KB Push Press 24/16kg

Scoring-For Time

Its Not Time to Rest Yet



With the finish of the opens and CFS not qualifying a team for regionals this year it is not the time to rest. It is the time to train harder, every other team going to regionals will be so we should be too. With that in mind i have organized with Russ from CrossFit Blacktown to run regional games style WOD's friday nights for the next 5 weeks between CFS & CFB. Starting at CFS this week 7:30pm followed by a trip to CFB the next. The 7:30 session will replace our normal 7pm session and will run like any of our other sessions, R'xd or Scaleable. We will follow it up with a "No Beers, Bread or Bbq sauce" get together and host the CFB crew.

Easter Monday is Ladies Day

Com'n down to CFS at 10am on Monday an hook up with one of our friendly ladies.
Angie
Barbara
Chelsea
Cindy
Diane
Elizabeth
and Grace just to name a few.

The girls promice to be kind to you, but it's gauranteed that they'll leave you in a writhing mess on the floor.
Benchmark WODS 

For our Crossfit Chicks? theres always Murph, Coe, McGhee, Forest an Garret.

Individual

Strength
Strict Press 5@65% 5@75% 5+85%

WOD-Individual

5 Rnds
Row/Run 300m
Power Snatch 60/40 (No Dumping)
1 Rope Climb 15/12ft (2 Pumps)
3min Transition
20m Handstand Walk

Scoring-For Time

*If Rower is free you must take the row option over the run.

Teams of 2 1 Male & 1 Female

Strength
Deadlift 5@65% 5@75% 5+@85%

WOD-Teams of 2

(A) 2min MAX Deck Hop Burpee
1min Transition
(B)2min MAX Full Snatch 35/25
1min Transition
(C)2min MAX Wall Ball 9/6kg 11/9ft
1min Transition
(D)2min MAX Muscle Up or C2B Pullups
1min Transition
(E)2min Max 1/2 Gassers

Scoring-A+B+C+D+E

*Each team of 2 will start on a different element. Athlete A & Athlete B will perform max reps of the element at the same time with a 1min transition between.

Individual In Groups of 3

Strength

Back Squat 5@65, 5@75, 5@85% of 1rm-10%

WOD-Individual in Groups of 3

6 Rounds
7KB Thrusters 16 Each Arm/16kg Single Arm
7 Ring Dips
7 TTB

Scoring-For Time


*Each group has 2KB's, 1 set of Rings and 1 spot on the bar for TTB. Each athlete must complete each rep range of element before moving onto the next. Order must be maintained e.g Dips follow thrusters, TTB follow Dips. If a team mate breaks up a movement, and there is an athlete ready to perform it, they must let their teammate through and perform Burpees until movement is free again.

Individual

Strength

Find 1rm Clean & Strict Press

WOD-Individual

9-7-5
Muscle Ups or C2B
Hang Power Clean 60/40kg

Scoring- For Time (15min Cap)