Thursday, January 30, 2014

Thursday 30th January

For time:
10,8,6,4,2
Power Cleans (50/30kg)
Abmat Sit-ups (3:1)
Handstand Push-ups

Wednesday, January 29, 2014

Wednesday 29th January

Strict Press
3,3,3,3,3
Push Press
3,3,3,3,3

Tuesday, January 28, 2014

Tuesday 28th January

3 rounds for time:
20 Burpees
20 Pull-ups
20 Slams (9/6kg)
1 x Block Run

Saturday 25th January

25 minute AMRAP:
10 Power Cleans (65/45kg)
7 Push Presses (65/45kg)
5 Muscle-ups
100m Run

Friday, January 24, 2014

Friday 24th January

3 rounds for total time + burpees:
5 Squat Clean Thrusters (60/40kg)
20 OH Plate Lunges (20/10kg)
20 HR Push-ups
… then 1 min max bar burpees

Thursday, January 23, 2014

Thursday 23rd January

EMOM 20 minutes:
ODD: 10 x Russian Swings (32/24kg)
EVEN: 5 x Burpee Box Jumps

Wednesday, January 22, 2014

Wednesday 22nd January

Max MG Bench Press

Tuesday, January 21, 2014

Tuesday 21st January

12 rounds:
1 minute on/ 1 minute off:
30 Double Unders
15 Wallballs (9/6kg)
10 Toes to Bar

Monday, January 20, 2014

Monday 20th January

Max HB Back Squat (Box)

Saturday 18th January

Planet Pen Fundraiser 
In pairs for time:
100 Alt Lunge (Front Rack 20/10kg)
50 Pull-ups
Run to oval
100 KB Swings (32/24kg)
Run back to box
50 Ring Push-ups
100 Alt Lunge (Front Rack 20/10kg)

Friday 17th January

4 rounds for time:
3 Power Cleans
15 Bar Burpees
30 Squats

Thursday, January 16, 2014

 Batmans motivational Water Bottle-My Journey Forward, To The Stars and Beyond.....



Thursday 16th January


3 rounds for reps:
1 minute Wall Balls (9/6kg)
1 minute Toes to Bar
1 minute Box Jumps
1 minute HR Push-ups
1 minute rest

Wednesday, January 15, 2014

Wednesday 15th January

Bench Press (MG)
5 x 3

Tuesday, January 14, 2014

Tuesday 14th January

6 rounds:
2 minutes on/2 minutes off
50 Double Unders
15 Power Snatches (45/30kg)
10 Pull-ups

Monday, January 13, 2014

Monday 13th January

Back Squat (Box)
5 x 3

CrossFit 2600 Charity WOD
This Saturday 28 January CrossFit 2600 members will be WOD-ing for a cause.
We're asking for a gold coin donation to sponsor a pen drop of pens and pencils to the kids of Rangu Village on Pentecost Island in Vanuatu.
The community there are building a school and stationery is often hard to access or difficult for families to budget for. Without stationery kids are not able to attend school, or have to share with their siblings meaning learning is interrupted and lessons not kept for revision.
We have a great community in Team 2600, we wanted to do something to help a community that's not doing as well as ours. DATE: Saturday 18 January during morning classes
COST: Gold coin donation
CAUSE: Pen drop to Rangu Village, Vanuatu.
 

Saturday 11th January

5 minute AMRAP:
3,6,9,12,…
Thrusters (45/32.5kg)
CTB Pull-ups
Box Jumps
Rest 2 minutes and continue where you finished (3,6,9,12,…):
5 minute AMRAP:
OHS (45/32.5kg)
CTB Pull-ups
Box Jumps

Friday, January 10, 2014

Friday 10th December

14 minute AMRAP:
4 Power Cleans (50/35kg)
8 Strict Press (50/35kg)
12 Deadlifts (50/35kg)
1 Rope Climb

Thursday, January 9, 2014

Thursday 9th December

3 rounds for time:
10 Toes to Bar
20 Russian Swings (32/24kg)
1 Block Run
Rest 1 min

Wednesday, January 8, 2014

Wednesday 8th January

MG Bench Press
5 x 5

Tuesday, January 7, 2014

Tuesday 7th January

5 rounds:
3 min AMRAP: (rest 1 minute between rounds)
5 Powerclean $ Jerk (70/45kg)
10 Burpee Lateral Bar Jumps

Monday 6th January

Back Squat (Box)
5 x 5

Monday, January 6, 2014

Saturday 4th January

25 minutes AMRAP:
50 Double Unders
40 Squats
30 HR Push-ups
20 Burpees

Friday, January 3, 2014

Friday 3rd January

Strict Press
7-7-7
Mini Karen
100 Wall-balls

Monday 30th December

EMOM 20 minutes:
ODD: 1 Deadlift + 1 Clean + 1 Thruster
EVEN: Kettlebell Burpee Sumo Deadlift High-Pull
In teams:
8 minute max calorie row

Saturday 28th December

Front Squat
3 x 5
10 minute AMRAP:
30 Abmat Sit-ups
20 Box Jumps
10 Slams (9/6kg)