1 Snatch – 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1 Clean + Jerk – 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, … Continue reading
1 3-Position Snatch (floor, knee, thigh) – 70% x 3 x 2, 75% x 3 x 3 Snatch Grip Push Press (behind the neck) – 75% x 5 x 5 Back Squat – 65% x 5, 70% x 5, 75% … Continue reading
Warm up – Block Run – Med Ball Drills Skill Push Press – 50 for time WOD On the minute… 8min Cap – 5 Burpees – 5 Box Jumps Game L-Sits for time
1 Rest day for “Skill and Strength” 2 “Active recovey” Row 5km
1 Muscle Snatch – 65% x 5, 70% x 4, 75% x 3 x 2 (of snatch) 3-Position Clean (Floor, Knee, Thigh) – 70% x 2 sets, 75% x 3 sets Front Squat – 65% x 6, 70% x 5, … Continue reading
1 Power Clean + 2 Clean – 70% x 2 sets, 75% x 3 sets Snatch Balance – 65% x 3 x 2, 70% x 3, 75% x 3 x 2 Push Press – 78% x 5 x 5 Rest. … Continue reading
WEEK 2. 1 Power Snatch + 2 Snatch – 70% x 2 sets, 75% x 3 sets Jerk – 3 x 5 @ 75% Back Squat – 65% x 6, 70% x 6, 75% x 6, 80% x 5 x … Continue reading
1 Snatch – 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 80% x 1 Clean + Jerk – 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 80% x … Continue reading
1 3-Position Snatch (Floor, knee, mid-thigh) – 65% x 2 sets, 70% x 3 sets Snatch Grip Push Press – 70% x 5 x 3, 75% x 5 x 2 Back Squat – 60% x 6, 65% x 6, 70% … Continue reading
A 4 year old’s dinner Warm Up 1. Jump Rope from A to B 2. Bear & Frog Drill 3. Cartwheels & Handstands WOD 3 Rounds for time 400m Row Wall throw Wall climb 10 Burpees > Return in reverse … Continue reading
1 Muscle Snatch – 60% x 5, 65% x 4, 70% x 3 x 2 3-Position Clean (Floor, knee, mid thigh) – 65% x 2 sets, 70% x 3 sets Front Squat – 60% x 8, 65% x 6, 70% … Continue reading
1 Power Clean + 2 Clean – 65% x 3 x 2, 70% x 3 x 3 Snatch Balance – 60% x 3 x 2, 65% x 3, 70% x 3 x 2 Push Press – 75% x 5 x … Continue reading
WEEK 1. Strength and Power Phase. 1 Power Snatch + 2 Snatch – 65% x 2, 70% x 3 Jerk – 70% x 3 x 2, 75% x 3 x 3 Back Squat – 60% x 8, 65% x 8, 70% … Continue reading
“Sneaky Saturday Sesh” 1RM OHS 3 Missed attempts only. Rest as required between sets.
Andy’s Kitchen “Chicken Curry” If you like chicken and you also like curry, you’ll love this. Straight away I know what you’re thinking. Something along the lines of, “This clown has gone and left the caps lock on in … Continue reading
June’s CrossFitter of the month goes out to Dave. Dave has been a dedicated member of CrossFit BodyM for a long while now. He has had massive improvements in his fitness across the board since joining and hardly misses a … Continue reading
1 Snatch Balance – 75% x 3 x 5 Back Squat – 80% x 3 x 5 Rest. 2 6 min Cap 100 Double Unders then in the time remaining Max Rep Power Clean @ 70/50kg CrossFit Kids this afternoon … Continue reading
Warm up – block run – agility course Skill – deadlift WOD AMRAP 8 min 8 deadlift 20 walking lunges Game Plank-off!
1 Clean + Jerk – Max for the day then 85% x 1 x 3 Snatch – Max for the day then 85% x 1 x 3 Rest 2 “Active recovery day” 3 x 1000m Row intervals @ 1:1 Work:Rest … Continue reading
1 Rest day for Skill + Strength 2 *20rm Back Squat Unbroken (50% of 1rm) 15rm Back Squat Unbroken (60% of 1rm) 10rm Back Squat Unbroken (70% of 1rm) Rest 3 x 10 rep Windmills per arm 50 GHD Sit … Continue reading
Week 6 (2) 1 Front Squat – 80% x 3 x 5 Snatch Grip Push Press (Behind the neck) 75% x 3 x 5 Rest. 2 *20rm clean (Squat) Unbroken (50% of 1rm) 15rm clean Unbroken (60% of 1rm) 10rm … Continue reading
No classes and CrossFit BodyM is closed all today for cleaning up after ROM 2.0. Sorry guys. Back in action 2moro Tuesday tthe 12th. CFBM.
ROM 2.0 – Proudly brought to you by BODYM and CFX Event Management + Equipment Supply. Rego 8:00am til 8:25am Sharp. Event proudly sponsored by GNC, REEBOK, AIPT and LORNA JANE.
1 Overhead Squat – 75% x 3 x 5 Front Squat – 80% x 3 x 5 Rest 2 AMRAP in 10mins: 6 Power Snatch @ 30/20kg 5 Hang Muscle Snatch @ 30/20kg 4 OHS @ 30/20kg 3 Snatch Balance @ 30/20kg “On-Ramp … Continue reading
1 Snatch – Max for the day then 85% x 1 x 3 C + J – Max for the day then 85% x 1 x 3 Pull Ups – 3 sets of max reps (strict) Rest. 2 “Active Recovery … Continue reading
1 Rest day for Skill + Strength 2 For time: Row 1000m 50 OH Walking Lunges @20/15kg Plate Row 750m 40 OH Walking Lunge Row 500m 30 OH Walking Lunge Classes do the Workout in staggered heats or rounds of 6. “On-Ramp” … Continue reading
1 Back Squat – 80% x 3 x 5 Push Press – 75% x 5 x 5 Rest 2 6 x 400m Row intervals with 2min recovery.
Week 5. (1) 1 Clean + Jerk – Max for the day then 85% x 1 x 3 Snatch – Max for the day then 85% x 1 x 3 Pull Ups – 3 sets of max reps (Strict) Rest … Continue reading
Warm up 1. Run, Run, Run 2. Monkey Ring Challenge 3. Frog Ball Grey Matters 1. Food vs Exercise 2. The sweet stuff WOD AMRAP 8 Min Med-Ball – 3 Stations – 3 Ball Slams – 3 Ball Squats – … Continue reading
1 Snatch Balance – 75% x 3 x 5 Back Squat – 80% x 3 x 5 Rest 2 For Time: 50 Burpee’s 100 Swings 200 Double Unders
