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CrossFit Workout Open wod 5

January 17, 2012 By Hoodie 3 Comments

METABOLIC
AMRAP in 20mins
5 Power cleans (65/42.5kg)
10 Toes to bar
15 Wallball

This was workout 5 from the 2011 CrossFit Open. The first workout for the 2012 CrossFit Open is announced on Feb 22nd and registration opens on 1st Feb. Are you in?

Speak to a trainer to discuss if the CrossFit Open should be part of your training in 2012.

Here is a video of Darren doing this workout at Ignite in last years open.

SKILL DEV/ WARM UP:
Run 500m
1min Deep Hip Mobility
2 Rounds
5 Butterfly Pullups
10 Push Ups
15 OH Squats

ADDITIONAL READING AFTER THE WOD:

“What do you want in 2012?” – CrossFit Ignite Sydney

Filed Under: CrossFit Workouts Tagged With: crossfit open, Power Cleans, toes to bar, wallball

CrossFit Workout PC Lizzy

October 13, 2011 By Hoodie 3 Comments

Skill Dev/ Warm Up:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
10 Plyo Box Jumps
10 Ring Dips
10 Russian KB Swings

Metabolic:
PC Lizzy
21, 15, 9 for time
Power Cleans (60/40kg)
Rings Dips

KB Pistols – in 5 sets build to a heavy triple on both legs

Dan, from all of us thank you for all you have contributed in the last 3 years. Enjoy your travels and stay in touch.

Stretches to finish

Filed Under: CrossFit Workouts Tagged With: Daniel Shute, Elizabeth, Power Cleans, ring dips

CrossFit Workout Billy

October 1, 2011 By darren 1 Comment

Warm Up:
Bike 1.5km
1min Ankle+Squat Mobility
2 Rounds
12 GHD Hip Extension
9 Kipping Pullups
3 Muscle Ups

Metabolic:
Billy
4 rounds for time
7 Power Cleans (75/50kg)
14 Box Jumps (24″/20″)
28 Double Unders

Stretches to finish

Filed Under: CrossFit Workouts Tagged With: box jumps, double unders, Power Cleans

CrossFit Workout Ball Slam

August 30, 2011 By Hoodie 6 Comments

Warm Up:
Run 500m
1min Deep Hip Mobility
2 Rounds
5 Butterfly Pullups
10 Push Ups
15 OH Squats

Metabolic:
On the Minute for as long as possible (goal 15-20mins)
5 Power Cleans (70/45kg)
10 Ball Slams (8/6kg)

Stretches to finish

Filed Under: CrossFit Workouts Tagged With: Ball slams, Power Cleans

CrossFit Workout Masters Event 4

July 26, 2011 By Hoodie 3 Comments

Warm Up:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
5 Strict Pullups
10 Ring Push Ups
15 OH Squats

Event 4
For time:
10 Handstand push-ups
20 Wall ball shots (9/6kg)
30 Toes-to-bar
40 Power cleans (60/42.5kg)
50 Burpees
60 Sumo deadlift high-pulls (35/25kg)

Stretches to finish

Filed Under: CrossFit Workouts Tagged With: burpees, crossfit games, hspu, Masters, Power Cleans, SDHP, toes to bar, wallball

CrossFit Workout Nasty Girls

June 28, 2011 By Hoodie 10 Comments

Warm Up:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
5 Strict Pullups
10 Ring Push Ups
15 OH Squats

“Nasty Girls”
10 Hang Power Cleans (60/40)

7 Muscle Ups

50 Squats

Stretches to finish

Filed Under: CrossFit Workouts Tagged With: muscle ups, Nasty girls, Power Cleans, squats

CrossFit Workout Pre-Christmas Fun

December 24, 2010 By Dan 4 Comments

Warm Up:
- 400m run/400m row
- 3 rounds Cindy
- Deep squat mobility 1min
- Thoracic foam roll 1min

A. Power Cleans: 7×1@90% 1RM
- Sets are done on the minute. Aim to use the same weight for all seven sets.

B. Christmas Metcon:

Do your favorite wod.
Something you like, something your good at and make yourself feel good.

Filed Under: CrossFit Workouts Tagged With: Power Cleans

CrossFit Workout Train Your Weakness

December 8, 2010 By Dan 11 Comments

Warm Up:
- 400m run/400m row
- 100 D/U’s
- Ankle mobility 1min e/s
- Thoracic mobility 1min

A. Power Cleans: 4×2@80% 1RM w/90s turnaround
[Work on getting upper arm parallel to the ground at the finish.

B. Work on your weakness for 15min or more

C. Tabata rope “tidal waves” aka battling ropes 4min

Shoulder, chest and hip flexor stretches to finish.

Post weights and workout details to comments.

Filed Under: CrossFit Workouts Tagged With: Power Cleans, rope tidal waves

CrossFit Workout Cleans and Muscle Ups

September 2, 2010 By Dan 17 Comments

Warm up:
- 400m run/400m row
- Deep squat mobility 1min
- Thoracic/tennis ball roll 1min
- 2 rounds Mini Cindy (5/10/15)

A. Power cleans: 2WU+5×3 @80% 1RM
[Focus on explosive triple extension and strong landing]

B.
i) Overhead Squat: 4×5@80% 1RM
[Accelerate out of the bottom position, chest high]

ii) DB or BB Row: 4×10@max weight
[Keep chest up and engage middle back. Use a lighter weight if necessary to achieve this.]

C.
i) Muscle ups: 3×5-7
[Aim for strict, full turnout. Scale as necessary]

ii) Pistols: 3x5e/s
[Do one extra set on your weaker leg]

Post weights to comments.

Filed Under: CrossFit Workouts Tagged With: muscle ups, overhead squat, pistols, Power Cleans

CrossFit Workout Clean Up

August 10, 2010 By Dan 14 Comments

Warm Up:
- 400m run/400m row
- 1 round Cindy
- Thoracic foam roll 1min
- Deep squat mobility 30s

A. 1RM Back Squat:

Complete as many warm up sets as needed. I suggest one set of 5 reps, one set of 3 reps, and one or two sets of one rep.

B. Metcon:

[Scale as needed]

5 rounds for time of:
- 3 power cleans (80/50kg)
- 6 kipping/butterfly pull ups
- 9 Clapping push ups

Stretches to finish.

Post weights and time to comments.

Filed Under: CrossFit Workouts Tagged With: 1RM, back squat, Power Cleans

CrossFit Ignite Sydney

We are a CrossFit Gym only 3.5 kilometres south from Sydney's centre in Waterloo. We have been in business since 2002 and with over 10 years experience we have helped thousands of people look and feel better.

We specialise in CrossFit as we believe that CrossFit is the best way to rapidly change your body both inside and out.

Our priority is to offer a premium, personalised CrossFit experience for all our members. With all our members getting their own personalised program and being trained by our trainers and coaches every time they visit us.