CrossFit Perth

The CrossFit Open Starts Today

Click here to register as part of the CrossFit Perth Team

Click here to see how CrossFit Perth is rolling through the Open!

CrossFit Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Mobility WOD
Hips, pecs, PSOAS
Skills & Drills
Turkish get-up barbell & kettlebell
Component WOD
E4	S4	PS4
Jog 2500m	Turkish get-up	Spin 4 x 30 sec
Sprint 10 seconds	2-2-2-2	max RPM
Every 2 minutes	Rest 2 minutes	Rest 3 minutes between each effort

Have you seen this man?

Mobility WOD
Shoulder, Hip, PSOAS
	Max weight
	Clean, 1 rep
	Bench press, 1 rep
	OH squat, 1 rep
Clean is from the ground, power or squat.

If you cant make it this Saturday for the CrossFit Open we are running it this evening at 6:30pm

Skills & Drills
Power & squat clean
"Angie"
For time:
Level 3	Level 2	Level 1
100 Pull-ups	75 Pull-ups	50 Pull-ups
100 Push-ups	75 Push-ups	50 Push-ups
100 Sit-ups	75 Sit-ups	50 Sit-ups
100 Squats	75 Squats	50 Squats
Compare 20 June 10

Mobility WOD

Lower back, quads, hamstrings,

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Work up in weight to your 1 rep max

Combine your weight to get your CrossFit Total weight.

Compare 26 Nov 11

For time:
Adam Dagnell is Running 100km through the Blue Mountains in an effort to raise funds and awareness for Diabetes W.A. Ad's he completed the NorFace 100 last year in 20 hours 43 minutes.

Click here to read more and donate

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<td width="425" height="20"><span style="color: #c00000;"><strong><span style="font-size: 10pt;">Mobility WOD</span></strong></span></td>
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<td height="20"><strong><span style="font-size: 10pt;"><a style="color: #c00000;" href="http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl" target="_blank">"CrossFit Total"</a></span></strong></td>
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<td height="20"><span style="font-size: 10pt; color: #ffffff;">Back squat, 1 rep</span></td>
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<td height="20"><span style="font-size: 10pt; color: #ffffff;">Shoulder Press, 1 rep</span></td>
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<td height="20"><span style="font-size: 10pt; color: #ffffff;">Deadlift, 1 rep</span></td>
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<td height="20"><span style="font-size: 10pt; color: #ffffff;">Work up in weight to your 1 rep max</span></td>
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<td height="20"><span style="font-size: 10pt; color: #ffffff;">Combine your weight to get your CrossFit   Total weight.</span></td>
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<td height="20"><span style="font-size: 10pt;"><a style="color: #ffffff;" href="../../compose/preview/post" target="_blank">Compare 7 Jan 11</a></span></td>
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<td height="20"><span style="font-size: 10pt; color: #ffffff;">Post weight to comments.</span></td>
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Mobility WOD
Forearms, calves, hips
Seven rounds for time of:
Level 3	Level 2	Level 1
1 Rope climb, 15ft	1 Rope climb, 12ft	1 Rope climb, 9ft
10 Wallball 9/6.5kg	10 Wallball 6.5/5kg	10 Wallball 5/4kg
15 KB swing 24/20kg	15 KB swing 20/16kg	15 KB swing 16/12kg
20 Double-unders	15 Double-unders	10 Double-unders
		Or 60 skip (2 feet)

Rest Day @ CrossFit Perth


CrossFit Perth will be running the CrossFit Open workouts each Saturday 0700, 0800 & 0900. If you are unable to make the WOD's we will also be running them each Thursday. If you plan on doing the Thursday WOD's let us know in advance. The open will be run the same as any session, with demo's, explanations and standards as outlined by CrossFit.com. You should also check the video's during the week to ensure that you have the better understanding.

For those who haven’t registered for the open there is still time and remember that it's just another workout with scaling and more than likely less volume than our normal Saturdays however you can compare your results over 5 weeks with everyone at the box and worldwide. If you don’t want to register then still come along and you can do the same workout.

Prizes for the top 3 spirit of the Open!

The spirit of the Open can be anyone regardless of scaling, experience, level of fitness, age or gender. We will judge the spirit of the open by motivation, resilience, support to other CrossFitters and presence over the 5 weeks!

Mobility WOD & Competition Preperation Strategies
Complete as many rounds as possible in 15 minutes of:
Level 3	Level 2	Level 1
7 Push press 60/45kg	7 Push press 45/30kg	7 Push press 30/20kg
10 Overhead squat 60/45kg	10 Overhead squat 45/30kg	10 Overhead squat 30/20kg
15 GHD Sit-ups	15 Wallball Sit-ups	15 Abmat sit-ups

0930 Oly lifting session with Michael Pileggi, bring $10 and your lifting shoes.