Crossfit Canberra

2012 Session Times

2012-01-01T16:42:00.001+11:00

Monday 18:00 - 19:00 Regular CrossFit

Tuesday 18:00 - 19:00 Regular CrossFit

Wednesday 18:00 - 19:00 Strength, Weightlifting, Technique

Thursday 18:00 - 19:00 Regular CrossFit

2012

2012-01-01T16:35:00.002+11:00

Training for 2012 will begin on Wednesday 4 January.

Things are going to be a little different in 2012. John will be taking over the reigns, as I will be overseas for a few months. Everyone who has had any experience with John knows as well as being a great athlete, he is a great coach who will ensure everyone continues to improve.

Sessions will be from Monday to Thursday at 6pm. Initially at least we will be dropping Friday as a regular session and leaving it open for special sessions and the occasional targeted strength session.

Wednesday will remain an open strength weightlifting session. I encourage people to get to these sessions and work on your strength. Its not as 'sexy' as a met-con WOD but improvement in strength and technique will greatly influence all your other CrossFit sessions.

Session content will not be regularly posted on the blog, only any special sessions or schedule changes so please still keep an eye on it.

Unfortunately, there will be a small price increase to support additional trainer resources that we will be bringing on board in 2012. Monthly fees will now be $80, casual visit $20, and 10 visit card $150.

Have a great year and train hard.

Thursday 111222

2011-12-19T15:45:00.003+11:00

1800 WOD

For Time:

3 Rounds. Max effort in 1 min of:

Dynamic Push Ups
Dumbbells Thrusters
Sandbag Get Ups
Burpees

1 minute rest 1st round, then 30 seconds 2nd, and 15 3rd.

Final Workout for 2011! Start time etc for 2012 posted soon.

Have a great Christmas

Wednesday 111221

2011-12-19T15:44:00.003+11:00

1800 Strength/Weightlifting

Wednesday 111221

2011-12-19T15:44:00.000+11:00

1800 Strength/Weightlifting

Tuesday 111220

2011-12-19T15:43:00.002+11:00

1800 WOD

"Connor"

Max rounds in 20 mins of:

• 5 Deadlift 95lbs
• 5 Hang Power Cleans 95lbs
• 5 Front Squats 95lbs
• 5 Push Press 95lbs
• 5 Back Squat 95lbs

Monday 111219

2011-12-19T15:30:00.003+11:00

1800 WOD

"REO"

For Time:

50 Man Makers
100 Dips
50 Push Ups
500m Row
50 Push Ups
100 Air Squats
50 Man Makers

Friday 111216

2011-12-11T20:23:00.002+11:00

1800 Strength/Weightlifting

Optional:

21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

Post times to comments.

Thursday 111215

2011-12-11T20:20:00.001+11:00

1800 WOD

Complete 5 rounds for time:

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs
10 Burpees

Post times to comments.

Wednesday 111214

2011-12-11T20:19:00.001+11:00

1800 Strength/Weightlifting

Spontaneous SealFit WOD:

1k Row
50 Deadlifts at 60kg
75 Push Press at 40kg
100 Back Squat at 40kg
1k Row

Tuesday 111213

2011-12-11T20:15:00.005+11:00

1800 WOD

For Time:

500m Row
50 Front squat 135 pound
75 Leg Flutters (4 count)
100 Box jumps, 24 inch box
150m Farmers walk 2 x Sand Bags

Monday 111212

2011-12-11T20:06:00.002+11:00

1800 WOD

Clean 1,1,1,1,1

Then time permitting, clean and jerk ladder @ 60 kg's

Friday 111209

2011-12-04T19:18:00.005+11:00

1800 Special WOD

Special Hero Workout and Social drinks!

"Wood"

5 Rounds for time of:
Run 400m
10 Burpee box jumps, 24" box
95 pound Sumo-deadlit high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Thursday 111208

2011-12-04T19:16:00.000+11:00

1800 WOD

Details on the day

Wednesday 111207

2011-12-04T19:15:00.000+11:00

1800 Strength/Weightlifting

Tuesday 111206

2011-12-04T19:12:00.003+11:00

1800 WOD

FEAR

With a weight vest, AFAP do 10,9,8…1 reps of the following…

Front Squat @ 95lbs / 65
Burpees
Box Jumps
Sumo Deadlift high Pulls @ 95lbs / 65
Sit ups

Monday 111205

2011-12-04T19:05:00.002+11:00

1800 WOD

Complete AMRAP in 20 min of the following.

10 x Push Press@ 95#/65#
10 x Pull Ups
10 x KB Swing @ 24-32kg
100m Run

Friday 111202

2011-11-27T17:38:00.000+11:00

1800 Strength/Weightlifting

Thursday 111201

2011-11-27T17:37:00.001+11:00

1800 WOD

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments

Wednesday 111130

2011-11-27T17:36:00.001+11:00

1800 Strength/Weightlifting

Tuesday 111129

2011-11-27T17:13:00.003+11:00

1800 WOD

10 rounds for time:

10 Strict Pull Ups
20 Strict Push Ups/Dips (alternate each round)
30 Sandbag Squats

Monday 111128

2011-11-27T17:07:00.002+11:00

1800 WOD

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Post total reps completed to comments.

Compare

Friday 111125

2011-11-20T20:21:00.000+11:00

1800 Strength/Weightlifting

Thursday 111124

2011-11-20T20:20:00.001+11:00

1800 WOD

5 Thrusters
7 Hang power clean
10 Sumo Deadlift Highpull

40kg

Wednesday 111123

2011-11-20T20:19:00.000+11:00

1800 Strength/Weightlifting

Tuesday 111122

2011-11-20T20:18:00.003+11:00

1800 WOD

Five Rounds:

1 Minute Max Dumbell Thrusters 17.5kg
Rest 30 seconds
1 Minute Max Burpees
Rest 30 seconds
1 Minuute Max Row (Calories)
Rest 30 seconds

Monday 111121

2011-11-20T20:14:00.001+11:00

1800 WOD

The Ensign

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

Friday 111118

2011-11-13T17:41:00.000+11:00

1800 Strength/Weightlifting

Thursday 111117

2011-11-13T17:40:00.002+11:00

1800 WOD

"White"

Five rounds for time of:

15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Compare

Wednesday 111116

2011-11-13T17:40:00.001+11:00

1800 Strength/Weightlifting

Tuesday 111115

2011-11-13T17:39:00.001+11:00

1800 WOD

For time:

Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Compare

Monday 111114

2011-11-13T17:37:00.000+11:00

1800 WOD

5 rounds:

One Minute Max effort Power Clean (135/95)
One Minute Max effort Front Squat (135/95)
One Minute Max effort Push Press (135/95)
Rest 1 minute

Friday 111111

2011-11-07T16:59:00.000+11:00

1800 Strength/Weightlifting

Thursday 111110

2011-11-07T16:53:00.002+11:00

1800 WOD

300

25 Chins
50 Deadlifts 60kg
50 Push ups
50 Box Jumps
50 Floor Wipers 60kg
50 Kettlebell Clean and Press 16kg
25 Chins

As requested by John for his Birthday!

Wednesday 111109

2011-11-07T16:50:00.002+11:00

1800 Strength/Weightlifting

Video from Last weeks Bradshaw WOD. Yes, its ,mostly a tribute to John, but check out the Smasher, Smashing deads!

Tuesday 111108

2011-11-07T16:35:00.006+11:00

1800 WOD

Box squats 10,10,10,10

Monday 111107

2011-11-07T12:12:00.001+11:00

1800 WOD

Third Birthday Commemorative WOD

'Grace'

30 Clean and jerks @60 kg for time

Yep, it was the Shed's official 3 year anniversary on the 4th of November.

Grace was the first WOD Andrew and I ever did in the shed so thought this was appropriate.

I thought i'd give a brief history of then till now. Brownie and I first started 'dabbling' in CrossFit in mid 2007 without much of a clue. In February 2008 we travelled to the states and did the Level 1 Cert in Charlotte North Carolina with big guns Greg Glassman (founder), and Dave Castro (Programmer). we then went to Reno Nevada a week later (barely recovered), and did the Barbell Cert with Rippetoe and Kilgore. This was before CF was huge in Aus and at that time there was no Cert's in country. As a result we were among the first certified trainers in Aus and still among the few that completed the Barbell cert.

Upon returning we continued to train in Andrews back room at 6am with a few dedicated participants, one power cage, a few Olympic plates and a couple of kettlebells. We affiliated in June 2008 making us the first Affiliate in Canberra and among the first dozen or so in Aus. In November we expanded to the shed and did our first WOD there, Grace!

We remain a classic garage gym with a small but loyal client base and a strong sense of community, so thanks to all past and present who have trained with us.

Friday 111104

2011-10-30T20:05:00.001+11:00

1800 Strength/Weightlifting

For anyone who is keen on giving ths a go:

John's SoldierFit Challenge - 1000 push ups in 1 hour

Thursday 111103

2011-10-30T20:01:00.002+11:00

1800 WOD

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Wednesday 111102

2011-10-30T20:00:00.001+11:00

1800 Strength/Weightlifting

Tuesday 111101

2011-10-30T19:59:00.001+11:00

1800 WOD

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Monday 111031

2011-10-30T19:55:00.002+11:00

1800 WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Friday 111028

2011-10-23T19:40:00.000+11:00

1800 Strength/Weightlifting

Thursday 111027

2011-10-23T19:36:00.003+11:00

1800 WOD

• 1000m Row
• 100 Push Ups
• 50 Chin ups
• 200 Double unders or 1000 Skips
• 50 Knees to Elbows
• 100 thrusters at 30% BW
• 50 Burpees

Wednesday 111026

2011-10-23T19:33:00.001+11:00

1800 Strength/Weightlifting

Tuesday 111025

2011-10-23T19:28:00.005+11:00

1800 WOD

The Chief

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Monday 111024

2011-10-23T19:04:00.001+11:00

1800 WOD

Complete as many rounds as possible in 12 minutes of:

185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Compare

Friday 111021

2011-10-16T20:12:00.000+11:00

1800 Strength/Weightlifting

Thursday 111020

2011-10-16T20:09:00.002+11:00

1800 WOD

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Wednesday 111019

2011-10-16T20:06:00.001+11:00

1800 Strength/Weightlifting

Tuesday 111018

2011-10-16T19:58:00.003+11:00

1800 WOD

Five rounds for time of:

155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Monday 111017

2011-10-16T19:55:00.002+11:00

1800 WOD

Snatch 3,3,3,3,3

This session is all about technique. A bit of active rest after last weeks beasting.

Saturday 111015

2011-10-13T21:48:00.003+11:00

Special WOD 10:30 Start

SEALFIT

Baseline ROM Drills:

5 Rounds Barbell Complex at 40Kg

Strength:

Pull ups to military Cadence

Stamina
With a partner work to complete 400m sled drag at 70kg’s

Work Capacity:

"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent (Sub 5 Towel Pull Ups)
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Friday 111014

2011-10-09T22:03:00.001+11:00

1800 Strength/Weightlifting

Thursday 111013

2011-10-09T21:55:00.003+11:00

1800 WOD

"Carse"

21-18-15-12-9-6-3 reps for time of:

95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Compare and WOD Demo

Wednesday 111012

2011-10-09T21:54:00.002+11:00

Please note: NO SESSION

Apologies for the inconvenience.

Tuesday 111011

2011-10-09T21:50:00.003+11:00

1800 WOD

"Holbrook"

Ten rounds, each for time of:

115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Compare

Monday 111011

2011-10-09T21:30:00.003+11:00

Please note: Public Holiday Start time

1600 WOD

500m Row Benchmark

10-9-8-7-6-5-4-3-2-1
Power Cleans at 75% 1rm
Burpee Broad Jumps

Friday 111007

2011-10-01T11:23:00.001+10:00

NO SEESSION

Please note: No session due to both trainers being away for a contest. Sorry for the inconvenience.

Thursday 111006

2011-10-01T11:22:00.003+10:00

1800 WOD

For Time:

80-40-20-40-80 Air Squats
40-20-10-20-40 KB Swing 1.5 pood
80-40-20-40-80 Push ups

Wednesday 111005

2011-10-01T11:17:00.001+10:00

1800 Strength/Weightlifting

Tuesday 111004

2011-10-01T11:14:00.001+10:00

1800 WOD

With a partner, work to complete:

100 Sandbag Get ups
100 Man Makers

Monday 111003

2011-10-01T10:55:00.003+10:00

Monday 3 October - PLEASE NOTE PUBLIC HOLIDAY START TIME 4pm

1600 WOD

Complete 5 rounds for time:

Squat Max Reps
7 Burpee Box Jumps 20"

Body Weight or 100kg's

Post total time and number of reps to comments.

Compare

Friday 110930

2011-09-25T12:34:00.000+10:00

1800 Strength/Weightlifting

Thursday 110929

2011-09-25T12:30:00.002+10:00

1800 WOD

Original WOD changed due to weather

Wednesday 110928

2011-09-25T12:28:00.000+10:00

1800 Strength/Weightlifting

Tuesday 1100927

2011-09-25T12:25:00.002+10:00

1800 WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare

Monday 110926

2011-09-25T12:15:00.001+10:00

1800 WOD

Complete 6 rounds of:

Max Rep Deadlifts 275 lbs - 30 seconds
Rest 30 seconds
Max Rep Burpees - 30 seconds
Rest 30 seconds

Post total reps completed to comments.

Friday 110923

2011-09-18T20:06:00.000+10:00

1800 Strength/Weightlifting

Thursday 110922

2011-09-18T19:56:00.002+10:00

1800 WOD

For time:

Row 500m
50 Curtis P's with 40kg's
Row 500m
50 Burpee Toes to Bar
Row 500m

Wednesday 110921

2011-09-18T19:54:00.001+10:00

1800 Strength/Weightlifting

Tuesday 110920

2011-09-18T19:22:00.003+10:00

1800 WOD

Ten rounds for time of:

95 pound Thruster, 10 reps
10 Ring push-ups

Compare

Monday 110919

2011-09-18T19:00:00.003+10:00

1800 WOD

For time:

20 Strict Pull Ups
145 pound Clean and jerk, 5 reps
16 Strict Pull Ups
165 pound Clean and jerk, 4 reps
12 Strict Pull Ups
185 pound Clean and jerk, 3 reps
8 Strict Pull Ups
205 pound Clean and jerk, 2 reps
4 Strict Pull Ups
225 pound Clean and jerk, 1 rep

Post time to comments.

Friday 110916

2011-09-12T14:27:00.002+10:00

1800 Strength/Weightlifting

Things got a little crazy!

WOD:
5 rounds
Max rep Bench Press 85kg
3 Max Height Box Jumps

Thursday 110915

2011-09-12T14:24:00.003+10:00

1800 WOD

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (12 Towel Pull Ups)

Post time to comments.

Compare

Wednesday 110914

2011-09-12T14:23:00.002+10:00

1800 Strength/Weightlifting

Tuesday 110913

2011-09-12T14:19:00.002+10:00

1800 WOD

20 minutes as many rounds of:

5 Sandbag get ups
10 Knees to Elbows

Compare

Monday 110912

2011-09-12T13:21:00.004+10:00

1800 WOD

"9/11 10th Anniversary"

10 Rounds for time:

9 Back Squats 85kg's
11 Deadlifts 120kg's

Weights are recommendations only.
More important that the WOD is safe and do-able for the individual and so will scale as appropriate.

Friday 110909

2011-09-04T20:41:00.002+10:00

1800 Strength/Weightlifting

Thursday 110908

2011-09-04T20:41:00.001+10:00

1800 WOD

5 rounds for time:

30 x Pull-ups
30 x Power Cleans (105# / 75#)
30 x Double Unders

Wednesday 110907

2011-09-04T20:39:00.000+10:00

1800 Strength/Weightlifting

Tuesday 110906

2011-09-04T20:35:00.002+10:00

FSA Sponsored Crossfitter 'THE SMASHER' calm and collected Post-WOD

1800 WOD

with 20# vest, for time do:

100 x Push-ups
50 x KB swings (55lb/35lb)
25 x Burpee
Row 500m
200 x Air Squats
100 x Sumo Dead Lift High Pull (55lb/35lb KB)
50 x Burpee
Row 500m

Monday 110905

2011-09-04T20:27:00.000+10:00

1800 WOD

Complete for time:

21, 15, 9
Squat 225 lbs
Ring Dips

Then Time Permitting:

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Friday 110902

2011-08-28T20:59:00.000+10:00

1800 Strength/Weightlifting

Thursday 110901

2011-08-28T20:57:00.002+10:00

1800 WOD

As many rounds as possible in 20 minutes of:

5 Hang Power Cleans 135 lbs
7 Supine Ring Push Up
9 Box Jump 20"
Post total rounds to comments.

Wednesday 110831

2011-08-28T20:56:00.001+10:00

1800 Strength/Weightlifting

Tuesday 110830

2011-08-28T20:54:00.001+10:00

1800 WOD

The Grind

• 100 Situps

• 50 Wallball

• 25 Deadlift 155lbs

• 100 Push-ups

• 50 Wallball

• 25 Deadlift 155lbs

• 100 Double-unders/500 singles

• 50 Wallball

• 25 Deadlift 155lbs

For Time

Monday 110829

2011-08-28T20:07:00.000+10:00

1800 WOD

Five rounds of:
3 Cleans
20 Burpees

Compare

Friday 110826

2011-08-22T10:18:00.000+10:00

1800 Strength/Weightlifting

Thursday 110825

2011-08-22T10:16:00.002+10:00

1800 WOD

Tabata (20 Seconds Work, 10 Seconds Rest times 8 Rounds) of 5 consecutive exercises:

Rowing for calories,
Push Press 75/55,
Box jumps,
Knees to Elbows
Burpees

Wednesday 110824

2011-08-22T10:15:00.001+10:00

1800 Strength/Weightlifting

Tuesday 110823

2011-08-22T10:11:00.001+10:00

1800 WOD

As Many Rounds As Possible in 30 Minutes of:

• 5 Hang Squat Clean Thruster (35lb Dumbbells or 70lb Barbell)
• 10 Weighted Situps (45lb plate)
• 15 Box Jumps 24"
• 10 Push-ups
• 5 Pull-ups

Monday 110822

2011-08-22T10:06:00.002+10:00

1800 WOD

"Front Squat Medley"

Max reps of front squats.
3-5 Minutes Rest Between Rounds

185 / 135
135 / 95
95 / 65

Compare

During Rest:

Max L-sit Pull Ups
Max Strict Pull Ups
Max Kipping Pull Ups

Friday 110819

2011-08-14T20:20:00.001+10:00

1800 Strength/Weightlifting

Thursday 110818

2011-08-14T20:18:00.000+10:00

1800 WOD

5 rounds: AMRAP for 3 minutes, rest 1 minute, of:

3 x Power Clean (135# / 95#)
6 x Plyo Push-ups
9 x Squats

Wednesday 110817

2011-08-14T20:17:00.001+10:00

1800 Strength/Weightlifting

Tuesday 110816

2011-08-14T20:16:00.001+10:00

1800 WOD

For time:

20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Compare

Monday 110815

2011-08-14T20:14:00.001+10:00

1800 WOD

"Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Post time to comments.

Friday 110812

2011-08-07T20:24:00.000+10:00

1800 Strength/Weightlifting

Thursday 110811

2011-08-07T20:21:00.004+10:00

1800 WOD

3 rounds for time:

1 minute max Dumbell Thrusters 50lb
1 minute rest
1 minute max sit ups
1 minute rest
1 minute max row for calories
1 minute rest
1 minute max burpees
1minute rest