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Jason
- Dec 23, 2018
- 2 min
Weekly Workouts 24th - 30th December 2018
MONDAY: (Gym closes at 1pm today)
Fitness:
In Pairs: 30 Min AMRAP
250 Double Unders
125 Calorie Row
100 Dumbbell Snatches 22.5/15kg
75 Toes to Bar
50 Burpees Over C2
25 Chest to Ring Pull Ups
Performance:
In Pairs: 30 Min AMRAP
250 Double Unders
125 Calorie Row
100 Dumbbell Snatches 22.5/15kg
75 Toes to Bar
50 Burpees Over C2
25 Muscle Ups TUESDAY: (Closed for Christmas Day) WEDNESDAY: (Closed for Boxing Day) THURSDAY: (Classes as per normal but closed betwe
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Jason
- Dec 16, 2018
- 3 min
Weekly Workouts 17-23rd December 2018
No sweat classes for the Christmas period, they will return Monday the 7th of January. Please remember to Reserve a spot for the 8.30am class on Saturday, 12 Days of Christmas is a heap of fun, we don't want you to miss out! 8.30am Saturday classes are always capped at 22 people, you can reserve a spot with the Zen Planner Members App. No reserving is required for the 7.30am class. MONDAY:
Fitness:
1. Deadlift - Work up to a Heavy Single
2. In Teams of 3
AMRAP 7:
50 Ba
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Jason
- Dec 9, 2018
- 3 min
Weekly Workouts 10-16th December 2018
MONDAY:
Fitness:
For Time:
40 Push-ups
20 Strict Pull Ups
then
10 Rounds of Macho Man
Macho Man:
3 Power Cleans
3 Front Squats
3 Jerks
Barbell: 82.5/60kg
Performance:
“Bane”
For Time:
40 Handstand Push-ups
20 Ring Muscle-ups
then
10 Rounds of Macho Man
Macho Man:
3 Power Cleans
3 Front Squats
3 Jerks
Barbell 82.5/60kg
Sweat:
In Pairs - You Go, I Go.
25 Min AMRAP
20 Box Jump Over 24/20"
20/16 Calorie Bike
20 Weighted Sit Up 9/6kg
Weightlift
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Jason
- Dec 6, 2018
- 1 min
20 Club November 2018
Congratulations to all those who have made 20 or more sessions last month! You are making a strong commitment to your health and fitness!
25+:
Kim Hall
Siobhane Byrne
20+
Dom McGreal
Danny Moss
Sue Gilbey
Jennifer Hunter
Pete D'Alessandro
Damon Buckley
Ben Lindquist
Simon Weight
Mike Brooks
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Jason
- Dec 2, 2018
- 2 min
Weekly Workouts 3-9th December 2018
MONDAY:
Fitness:
1. “Jackie”
For Time
1000 Meter Row
50 Thrusters (20/15kg)
30 Pull-ups
Compare to 23/6/17
Jason 6.08
Kat 6.33
2. 3 Minutes: Max Double Unders
Compare to 10/9/24
Wacey 282
Siobhane B 203
Performance:
See Fitness
Sweat:
Monthly Mikko:
1 Minute of Bike Cals
1 Minute of Row Cals
1 Minute of Ski Cals
1 Minute Rest
*Hold the same Calories across the board. If you completed a Calorie number last month, increase this month.
Weightlifting:
364 views0 comments
Jason
- Dec 2, 2018
- 2 min
Member of the Month - December 2018 2/2: Paige Glenn
When, how and why did you get started with us? I was training at CrossFit South West before I moved to Perth for University. Some of the girls from the box recommended, so I tried it out when I came up here and never left. (Feb 2016.) What would be your dream workout? An AMRAP of heavy dumbbell overhead squats, double unders, rowing and hang power cleans. What workout would you want to avoid? Barbell lunges and thrusters. They hurt my soul 💔 Favourite Crossfit Athlete? Lau
100 views0 comments
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