CrossFit Perth

4 Rounds of partial to full ROM back squat:
1st round is 5 reps of back squat to 1/4 ROM max weight
2nd round is 4 reps of back squat to 1/2 ROM with 90% of max weight
3rd round is 3 reps of back squat to 3/4 ROM with 85% of max weight
4th round is 2 reps of back squat to full ROM with 80% of max weight
Brian Three rounds for time of:
	Level 3	Level 2	Level 1
Rope climb, 5 ascents	15ft	12ft	9ft
Back squat, 25 reps	85/60kg	60/45kg	40/30kg

Overhead Squat 1-1-1-1-1-1-1 reps 25 Minutes on the clock, we are going for total tonnage.
GWOD
Complete as many rounds & reps as possible in 10 minutes of:
10 Hollow rock
15 Second dumbell plank hold left arm
15 Second dumbell plank hold right arm
20 Kettlebell rotation
Sprint 100m

"Jag 28"
For time:
	Level 3	Level 2	Level 1
Run	800m	600m	400m
28 Kettlebell swings	32/24kg	28/20kg	20/16kg
Strict Pull-ups	28 reps	21 reps	14 reps (band)
28 Clean and jerk	32/24kg 2 x KB	60/45kg	45/30kg
Strict Pull-ups	28 reps	21 reps	14 reps (band)
Run	800m	600m	400m

Rest Day @ CrossFit Perth

Great work Ad's Dagnell, reaching the 65km in 12 hours, with 35km remaining, thaks Kate Dagnell for the updates.

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 donate

In pairs complete as much as possible in 15 minutes of:
50 Ring row
50 Ball slam
150 Push-ups
50 Ball slam
100 Kettlebell swing L3-28/20kg, L2-24/16kg, L1-16/12kg
50 Ball slam
200 Squat
Movements cannot be partitioned, e.g. you must finish the ring row before starting the push-ups
Only one person can work at any one time
Rest 5 minutes then:
As an individual complete as many burpees as possible in 9 minutes after:
Run 1000m
2 Rounds of:
9 Pull-ups
15 Hollow rock
21 Lunge alternating legs

Mobility WOD
Hamstring, hips, CYO
21-15-9 reps for time of:
Level 3	Level 2	Level 1
L-pull-up	Knee raise-pull-up	Jumping knee-raise-pull-up
Back extension 10/8kg	Hug a twinky	Hollow rock
Component WOD
E15	S15	PS15
Spin 15 mins	Deadlift 3-3-3-3-3	3-3-3-3-3
	left leg	Weighted dip and drive
	right leg
	both legs

Good luck today Josh & Cee @ The 2012 CrossFit Regionals
Click here for updates

Thursdays are an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day. Yoga tonight 6:30-7:30pm
Skills & Drills
Intro to goal setting with Gav
Gav has recently attended the goal setting cert with Greg Umendson
So come along and learn how to set and blast through the next level of training
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Good Luck Ad's Dagnell for the Main Peak 100km run
this weekend!

Mobility WOD
Hamstrings, glutes, lowerback
Deadlift 5-5-5-5-5 reps
25 Minutes on the clock, we are going for total tonnage.
Component WOD
E18	S18	PS18
Row 15 mins	KB bench 5-5-5-5-5	Snatch balance 3-3-3-3-3-3-3

"The Chief"
Max rounds in 3 minutes of:
Power cleans, 3 reps L3 60/45kg, L2 45/30kg, L1 30/20kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Pairs WOD
In pairs accumulate as many seconds as possible in 10 minutes of:
L-hang
Planch balance
Ring support
Overhead squat
Your score is the hold with the lowest amount of seconds.

Shoulder Press 5-5-5-5-5 reps 25 Minutes on the clock, we are going for total tonnage.
Complete as many reps as possible in 3 minutes: Kettlebell swing alternating arm L3-24/16kg, L2-16/12kg, L1-12/8kg
Rest 2 minutes
Complete as many reps as possible in 2 minutes:
Burpee to squat
Rest 1 minute
Complete as many reps as possible in 1 minutes:
Pull-ups

CrossFit Strongman cert.

Thanks Jase and the crew @ Real World CrossFit

Happy Birthday Chris Fabian

Log into facebook and click here to wish Chris a Happy Birthday

Rest Day @ CrossFit Perth

Click above to enlarge

Happy Mothers Day to all of our CrossFit Mums

"Manion"
Seven rounds for time of:
	Level 3	Level 2	Level 1
Run	400m	300m	200m
Back squat, 29 reps	60/40kg	45/30	30/20kg

CrossFit Perth will be entering a team, click here for more information!

Add your name to the events board once you have entered

Mobility WOD
Calves, quads, lats
In pairs complete a many reps as possible in 15 minutes of:
Ring row
Kettlebell swing L3 32/24kg, L2 28/20kg, L1 24/16kg
Dumbell push-up-row Run 200m
Only one person can work at any one time, however each you must complete a 200m run before tagging in each time for reps.
The total score is the least amount of reps for any of the given movements.
E26	S26	PS26
Run 800m	Push-press to step-up	Split jerk
21 Burpees	4-4-4-4-4-4-4-4
Row 800m
21 Burpees
Run 800m
21 Burpees

Thursdays are an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day. Yoga tonight 6:30-7:30pm, bring a towel.
Mobility WOD
Progress board
Skills & drills
Turkish get-ups, barbell and kettlebell
Kipping & butterfly pull-ups
The main focus today will be identifying and resolving limitations in ROM, stability, power, speed and strength.

E27	S27	PS27
Jog 7 mins out & back	Band and weighted snatch pull	AMRAP in 30 seconds
	3-3-3-3-3	3 for 1 wall ball
		Rest 2 minutes
		6 weighted box jump
		Rest 2 minutes
		Repeat 3 times

Happy Birthday Paul Fialkgowksi

4 Rounds of:
Clean pull
Hang squat clean
First round 3 reps @ 50%, second round 2 reps @ 70%, third round 1 rep @ 85%, forth round 90% of your 1 rep max.
"J.J."
	Level 3	Level 2	Level 1
1-10 Reps of: Squat clean	85/55kg	65/45kg	42.5/30kg
Superset with
10-1 Reps of:Handstand push-ps	Paralettes	Head to floor	Box
		or Abmats
This workout starts with 1 squat clean followed immidiatley by 10 handstand push-ups, 2 squat clean then 9 handstand push-ups and so forth, continue until you have completed each evolution the last being 10 squat clean and 1 handstand push-up.

Happy Birthday Jo Stewart

Mobility WOD
Bench prep
Bench press 3-3-3-3-3 reps.
In teams of 3 Row as much distance as possible in 10 minutes.

4 Rounds of: Clean-pull
Clean
Jerk
First round 3 reps @ 50%, second round 2 reps @ 60%, third round 1 rep @ 70%, forth round 75% of your 1 rep max.
	Level 3	Level 2	Level 1
Eight rounds for max reps of:
Max reps in 20 seconds	Ring Muscle-ups	Bar/band Muscle-ups	Burpee 2 pull-ups
Rest 10 seconds
Clean and jerk, 20 seconds	60/42.5kg	45/30kg	30/20kg
Rest 10 seconds
Complete as many rounds as possible in 8 mins of:
20 Kettlebell twist
Plank ring hold 15 seconds
10 Abmat sit-ups

Happy Birthday Michael Chan
Click here to wish Michael a Happy Birthday

Happy Birthday ana Tamaui
Log into facebook and click here to wish Ana a Happy Birthday

Rest Day @ CrossFit Perth

2012 CrossFit Games Regional: Individual Event 6 (modified)
For time:
	Level 3	Level 2	Level 1
Three rounds of:
7 Deadlifts	155/100kg	105/75kg	75/50kg
7 Muscle-up	Body weight	Jumping	Ground
then,
Three rounds of:
21 Wall ball shots (10ft target)	9/ 6.5 ball	6.5/5 ball	5/4kg ball
21 reps of:	Toes-to-bar	Knees2elbows	Knee raise
then,
30m Farmer carry 2 x	40/28kg	28/24kg	24/16kg
28 Burpee box jumps	(24"/20"inch)	(20"/18"inch)	(18"/12"inch)
30m Farmer carry 2 x	40/28kg	28/24kg	24/16kg
3 Muscle-ups	Body weight	Jumping	Ground

This Friday  is an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day.
Hang snatch-pull
Snatch balance
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
2012 CrossFit Games Regional: Individual Event 5
50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second "reset" time, before you move to the next station and repeat the same format..
At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. Note that the starting weights have been lowered for scaling, the Regional qualifiers weight start for women at 47.5 and men 70kg
Women's weights (kg):
20, 25, 30, 35, 37.5, 40, 42.5, 45, 47.5, 52.5, 57.5, 60, 61, 63.5, 65, 67.5, 70, 72.5, 75, 77, 80, 82.5, 84.
Men's weights (kg):
30, 40, 45, 50, 55, 57.5, 60, 62.5, 65, 67.5, 70, 75, 80, 85, 88.5, 92.5, 97.5, 102.5, 107.5, 112.5, 115.5, 120, 125, 130, 135.
Once you have reached your final weight you can opt to finish with max double-unders.

2012 CrossFit Games Regional: Individual Event 4
For time:
	Level 3	Level 2	Level 1
50 Back squat	60/42.5kg	45/30kg	30/20kg
40 Pull-ups	BW	Band	Jumping
30 Shoulder to overhead	60/42.5kg	45/30kg	30/20kg
50 Front squat	40/30kg	30/20kg	20/15kg
40 Pull-ups	BW	Band	Jumping
30 Shoulder to over head	40/30kg	30/20kg	20/15kg
50 Overhead squat	30/20kg	20/15kg	15/10kg
40 Pull-ups	BW	Band	Jumping
30 Shoulder to overhead	30/20kg	20/15kg	15/10kg

Happy Birthday Alicia Davey
Click here to wish Alicia a happy birthday on facebook
(log into facebook before clicking the link)

2012 CrossFit Games Regional: Individual Event 3 (modified)
Four rounds for time of:
	Level 3	Level 2	Level 1
10 Alt One-arm snatches	Select a barbell, kettlebell or dumbell and weight of your choice
Sprint out & back	50-40-35-30 metres all levels
Please note we have modified this work out whilst trying to maintain as much of its origional form as possible.
Complete as many alternating arm ball throw as possible in 6 minutes:
Every time the ball touches the ground complete 10 Push-ups and 15 Ball slam
The ball throw is executed 2 metres from the wall, using a lacross ball.
The ball thrown and caught with the opposite hands.
Each time the ball touches the ground complete the set push-ups  and ball slam.

Component WOD
E25	S25	PS24
AMRAP in 15 minutes	Bench press 2-2-2-2-2-2	Split jerk 2-2-2-2-2-2
Run 200m	Rest 3 minutes between	Rest 3 minutes between
10 Burpees
15 Kettlebell swing

Mobility WOD
L back, hamstrings, hips
Hang power clean
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
2012 CrossFit Games Regional: Individual Event 2
For time:	Level 3	Level 2	Level 1
Row	2000m	1500m	1000m
One-legged squats, alternating	50 reps	37 reps	25 reps
Hang clean, 30 reps	100/62kg	75/45kg	50/30kg

Mobility WOD
Diane prep
"Diane"
21-15-9 reps of:
Level 3	Level 2	Level 1
Deadlift 100/70kg	Deadlift 75/50kg	Deadlift 50/35kg
Handstand push-ups	HSPU (abmat)	Handstand push-ups
Component WOD
E17	S17	PS17
Jog 10 mins out	Snatch pull	Snatch balance
Jog 10 mins back	3-3-3-3-3	2-2-2-2-2
	3 mins rest between	Rest 3 mins between
Compare 26 Mar 12

Happy Birthday Laurie Campbell

Click here to wish Laurie a happy birthday

Rest Day @ CrossFit Perth

Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Complete 3 Rounds of 30 seconds work and 10 seconds rest
Burpees (rest at the bottom of the push-up)
Hollow rock (rest in a plank hold)
Snatch balance with a PVC (rest at the bottom of the squat)
Run 200m
For each round complete as many burpee in 30 seconds before
progressing to hollow rock in 30 seconds , snatch balance in 30
seconds finishing the round with a 200m run.
If at any time you stop during the static hold your time will be frozen
until you resume.
Add your total reps for each movement.

Happy Birthday Matty Holland

Mobility WOD
Pec, forearm, shoulder
Complete as many rounds as possible in 12 minutes of:
	Level  3	Level 2	Level 1
Rope climb, 1 ascent	15ft	12ft	9ft
Push-ups	15 reps	12 reps	7 reps BW
			Or 12 reps band
3 Rounds of:
Deadlift
Hang clean pull
Hang clean

Increase the weight after each round and decrease the reps.

First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.

Registration today only @ 1300
Click here to register

This Thursday is an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day.
Mobility WOD
Mobility board
Skills & Drills
Rope climbing
Muscle-ups
E23	S23	PS23
AMRAP in 15 mins	Heavy dip drive	Pre fatigue with 2 reps
Row 200m	3-3-3-3-3-3	of lower from the
Run 400m		inverted hang straight to
9,7,5 Reps of:  Burpees & walball		3 Unbroken muscle-ups

Anzac Dawn Service 2012

Anzac Day 2012

Dawn service
0530 Meet cnr collier pass and Grande Boulevard joondalup click here for map
0545 The dawn service starts at Central Park on Grande Boulevard in Joondalup. Light refreshments will be served after the ceremony.

Brew
Directly after the dawn service, Dome Cafe Joondalup.

WOD
0900-1000 Meet at Crossfit Perth, one workout only before we split for a shower and get changed for lunch.

Brunch & Beers
1200 At the Old Bailey,
20 Reid Prom Joondalup

Friends and family are welcome to join for the duration, please write names on the whiteboard if your planning on bringing someone to the workout.

4 Rounds of:
Front squat
Push-press
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 60%, third round 1 rep @ 65%, forth round 70% of your 1 rep max.
For time:
	Level 3	Level 2	Level 1
Run	400 meters	300 metres	200 metres
21 Thruster	42.5/30kg	30/20kg	20/15kg
21 Pull-ups	Body weight	Band	Jumping
Run	300 meters	200 metres	150 metres
15 Thruster	42.5/30kg	30/20kg	20/15kg
15 Pull-ups	Body weight	Band	Jumping
Run	200 meters	100 metres	50 metres
9 Thruster	42.5/30kg	30/20kg	20/15kg
9 Pull-ups	Body weight	Band	Jumping

Corporal Ben Robert-Smith VC/MG
Corporal Ben Roberts-Smith was on his fifth tour of Afghanistan, when on 11 June 2010 he was involved in his Victoria Cross action. During an operation to hunt for a senior Taliban commander, in the Kandahar province, Roberts-Smith took part in an assault against an enemy fortification, exposing his own position in order to draw fire away from members of his patrol who were pinned down. Roberts-Smith was on his fifth tour of Afghanistan, when on 11 June 2010 he was involved in his Victoria Cross action. During an operation to hunt for a senior Taliban commander, in the Kandahar province, Roberts-Smith took part in an assault against an enemy fortification, exposing his own position in order to draw fire away from members of his patrol who were pinned down.
Fighting at close range, he stormed two enemy machine-gun posts and silenced them. His citation in the Commonwealth of Australia Gazette notes that "his selfless actions in circumstances of great peril served to enable his patrol to break into the enemy's defences and to regain the initiative ... resulting in a tactical victory."

Mobility WOD
Lower back, hamstrings, glutes
Deadlift 1-1-1-1-1-1-1 reps
Complete as many rounds and reps as possibly in 5 minutes of:
10 Ball slam to clean to wallball
10 Sec plank alt arm/leg, left arm
10 Sec plank alt arm/leg, right arm

Seaman Edward "Teddy" Sheean

Edward "Teddy" Sheean was an ordinary seaman serving on HMAS Armidale whose death during a Japanese aerial attack on his ship has become a well-known episode in Australian Second World War lore.

In October 1942 HMAS Armidale's having been seen by Japanese reconnaissance pilots shortly after leaving  port, Armidale was destined for a dangerous journey. She and the other corvette on the operation, HMAS Castlemaine, missed the rendezvous with the third ship, in Timor's Betano Bay, but met her later some 100 kilometres off-shore. The plan having gone awry, Armidale was ordered to return to Betano the following night. Facing a long day in enemy waters and the certainty of attack, the crew waited.

When in the mid-afternoon she was hit by two aircraft-launched torpedoes, Armidale began to sink fast. Sheean was wounded and, rather than abandon ship, he strapped himself to his Oerlikon and began to engage the attacking aircraft even as the ship sunk beneath him. He shot down two planes, and crewmates recall seeing tracer rising from beneath the surface as Sheean was dragged under the water, firing until the end. He died on 1 December 1942 aged just 18. Only 49 of the 179 men on board survived the attack and subsequent ordeal on rafts and in life boats.

Rest Day @ CrossFit Perth

Flight Lieutenant William Ellis Newton, VC
On 16 March 1943, FLTLT Newton was leading an attack against Japanese positions at Salamaua in New Guinea. As he dived through heavy anti-aircraft fire his aircraft was hit, although he was able to bomb before pulling away and coaxing his badly damaged aircraft safely back to Port Moresby. Two days later he returned to Salamaua again hitting his target and again being hit by heavy ground-fire. This time Newton's aircraft caught fire but he managed to ditch the burning aircraft in the sea, about 900 metres offshore. Two of the Boston's three crew members were seen to make it ashore by other squadron membersNewton was one of them. He was captured by the Japanese along with Flight Sergeant J. Lyon. Both men were sent to Lae where Lyon was later executed. Newton was returned to Salamaua and on 29 March 1943 he too was executed.
His death became linked with that of another Australian, Len Siffleet, a special operations sergeant who had also been captured in New Guinea. A photograph of Siffleet's beheading was found by American soldiers in April 1944 and was believed for many years to have shown Newton's execution. While no photograph of his death is known to exist, the story of Newton's execution circulated in Australian newspapers after it was translated from the captured diary of a Japanese soldier who had witnessed the incident. His fearless approach to operational flying and the manner in which he attempted to save his crew by piloting their burning aircraft as far from Japanese positions as possible earned Newton the Victoria Cross, the only such award made to a member of the RAAF in the Pacific theatre. After the war, Newton's body was located and buried in the Lae war cemetery.

Mobility WOD
HSPU prep
For time:
	Level 3	Level 2	Level 1
Run	800 metres	600 metres	400 metres
10 rounds of the couplet:
10 reps of:	Handstand push-up	HSPU (Abmat)	HSPU (Box)
	Pistol squat	Pistol squat (Box)	Pistol squat (Box)
Run	800 metres	600 metres	400 metres

Registration 28 June 12 @ 1300
Click here to register

Mobility WOD
Skills & Drills
Pistol squats
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Level 3	Level 2	Level 1
Chest-to-bar pull-up	Pull-ups	Pull-ups (band)
Box jump, 30 inch box	Box jump, 24 inch box	Box jump, 18 inch box
GHD sit-up	Wallball sit-ups	Abmat sit-ups

No open gym today, sessions as normal
Mobility WOD
Lower back, hamstrings, traps
4 Rounds of:
Snatch pull
Snatch balance
Hang snatch
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
Snatch 1-1-1-1-1-1-1 reps

Five rounds for time of:
	Level 3	Level 2	Level 1
Handstand walk	23 Metres	Wall alt hands 25 reps	Box alt hands 25 reps
Squats	50 reps	37 reps	25 reps
Component WOD
	E22	S22	PS22
	Jog 1500m	Deadlift	10 power jumps
		3-3-3-3	Rest 1 min between
		Rest 2 mins between

From everyone@ CrossFit Perth Congratulations on getting married!

Shannon & Lauren

Steve & Claire

Skills & Drills
Handstand walk
For time:
	Level 3	Level 2	Level 1
Run	800m	600m	400m
10 rounds of the couplet:
Pull-ups	10 reps	8 reps	6 Reps
Ring dips	10 reps	8 reps	6 Reps
Run	800m	600m	400m

Happy Birthday Brendon Dimmer

Click here to wish Dimmer a happy birthday

Mobility WOD
Front rack, Lower back, Deep squat
4 Rounds of:
Clean pull
Rack squat
Hang clean
Jerk
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
Clean & Jerk 1-1-1-1-1-1-1 reps

 

Rest Day @ CrossFit Perth

Good luck today at the Olympic Lifting Grand Prix, Craig and Aiden.

7 & 9am sessions will be the WOD and or open gym
8am will be with Bob Pavone Olympic lifting, no open gym
Option 1
	Level 3	Level 2	Level 1
Run	5000m	3750m	2500m
	OR
Spin	20 mins	20 mins	20mins
	OR
Row	5000m	3750m	2500m
Option 2
	Level 3	Level 2	Level 1
Run	1700m	1200m	850m
Row	1700m	1200m	850m
Run	1700m	1200m	850m

Mobility WOD
PSOAS, Subscap, Hips
"Pheezy"
Three rounds for time of:
	Level 3	Level 2	Level 1
Front squat, 5 reps	75/50kg	55/37.5kg	35/25kg
Pull-ups	18 reps	13 reps	9 reps
Deadlift, 5 reps	100/70kg	75/47.5kg	50/35kg
18 Reps of:	Toes to bar	Knees to elbows	Knee raise
Push jerk, 5 reps	75/50kg	55/37.5kg	35/25kg
Hand-release push-ups	18 reps	20 reps	9 reps
Scaling is only a guide, mix and match to suit your level of skill & ability.

Thursdays are an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day.
Mobility & Stability Breakout
Visualization Techniques and Performace
Component WOD
E21	S21	PS21
Row 1000m	Bench press 5-5-5-5-5	4 Rounds of:
Run 1000m	Rest 3 mins between	Top-hip-hang
Spin 5 mins @ 95rpm		Increase the weight after each round
		Rest 2 mins between

Mobility WOD
Calves, PSOAS, Quads
4 Rounds of:
Max strict weighted pull-ups
	Level 3	Level 2	Level 1
	20/15kg	15/10kg	Body/weight
The round is terminated once you descend from the bar, no kipping.
For time:
	Level 3	Level 2	Level 1
Run	800 metres	600 metres	400 metres
10 rounds of the couplet:
10 reps of:	Knees to elbows	Knees to elbows	Knee raise
Hug-a-twinky, 10 reps
Run	800 metres	600 metres	400 metres

Mobility WOD
Wall squat, shoulders, hips
4 Rounds of:
Clean pull 1 rep
Hang squat clean 1 rep
Jerk 1 rep
Keep the same weight for each movement and increase the weight after each round as follows: 70%, 80%, 85%, 90%  of your 1 RM
Squat Clean and Jerk, 30 reps
Level 3	Level 2	Level 1
70/50kg	52.5/37.5	35/25kg

Un-breakable
Muscle-ups
Kipping pull-ups
Beep test starting at level 7
Seconds L-hang
Add your total reps, level & seconds
Five rounds for time of:
	Level 3	Level 3	Level 1
15m OH walking lunges	20/15kg bar	15/10kg plate	10/5kg plate
Burpees	21 reps	16 reps	11 reps
The plate or bar must remain overhead whilst lunging and cannot touch the head

Rest Day @ CrossFit Perth

Happy Easter!

Happy Birthday Israel

Click here to wish Israel a happy birthday

 

CrossFit Perth Presents

The Coach Burgener Biannual In House Olympic Lifting Competition

1rm Snatch & 1rm Clean & Jerk
0700 Normal class
0800 Bob Pavone specialist olympic lift coach (booking only)
0900 Normal class
The Olympic lifting competition will run through each class in the same structure
The rules are as per standard Olympic lifting competition
Beginners will focus on technique

CrossFit Perth Easter Hunt WOD

Good Friday
0800 class only, we will be finished by 0930 followed by brekky.

Bring a waterbottle and 2 items of old daggy clothing which will go in a pile for a dress-up lucky dip.
Followed but a Paleo type breakfast, bring a plate each, award will be given to the most highly voted paleo dish.

Whats the workout?

Thursdays sessions are also open gym
Follow the class format, practice movements of your choice or catch-up on a WOD
Mobility WOD
PSOAS
Hips
Calves
Skills & Drills
GHD sit-ups
Hip & back extension
Tabata Hypoxia
3 Rounds for time of:
With 60 seconds on the clock complete the breath held movement before completing as many reps as possible of the subsequent.
Row L3-70m, L2-50, L1-30m with breath held
Max burpees
Rest 1 minute
Sprint L3-50m, L2-40m, L1-30m with breath held
Max squats
Rest 1 minute
20 Revolutions on the bike with breath held
Max double-unders
Rest 1 minute

2012 CrossFit Games Regional: Individual Event 3
Four rounds for time:
	Level 3	Level 2	Level 1
10 reps of 1 arm dumbell snatch	100/70ib
Sprint