New Year's Eve- 10am only.
CFV Staff wishes all our amazing members and families a safe and happy new year. Thankyou all for an awesome 2012 and we look forward to seeing you all smash it out again next year!
OTMEM 15
2 x Ground to overhead through squat (60/40)
8 x Burpees
As many Double Unders as possible
Record Double Unders
Friday, 28 December 2012
Thursday, 27 December 2012
Wednesday, 26 December 2012
Sunday, 23 December 2012
Friday, 21 December 2012
Thursday, 20 December 2012
Tuesday, 18 December 2012
Monday, 17 December 2012
Sunday, 16 December 2012
Friday, 14 December 2012
Thursday, 13 December 2012
Wednesday, 12 December 2012
Tuesday, 11 December 2012
Monday, 10 December 2012
Sunday, 9 December 2012
Friday, 7 December 2012
Thursday, 6 December 2012
Wednesday, 5 December 2012
Monday, 3 December 2012
Sunday, 2 December 2012
Thursday, 29 November 2012
Wednesday, 28 November 2012
Tuesday, 27 November 2012
Monday, 26 November 2012
Sunday, 25 November 2012
Friday, 23 November 2012
Thursday, 22 November 2012
Wednesday, 21 November 2012
Tuesday, 20 November 2012
Monday, 19 November 2012
Sunday, 18 November 2012
Friday, 16 November 2012
Thursday, 15 November 2012
Wednesday, 14 November 2012
Tuesday, 13 November 2012
Monday, 12 November 2012
Sunday, 11 November 2012
Thursday, 8 November 2012
Wednesday, 7 November 2012
Tuesday, 6 November 2012
Monday, 5 November 2012
Sunday, 4 November 2012
Friday, 2 November 2012
Thursday, 1 November 2012
Friday
"Partner WOD"
Total reps for time:
4 Minutes of:
O/H Squats 40/30
Toes to bar
4 minutes of:
Clean & Jerk 40/30
Pull ups
4 minutes of:
Back Squats 40/30
Box Jumps
4 minutes of:
Wall Walks
Bar facing Burpees
Clock runs continuously with no rest between each round. Athletes may swap exercises in each set as they like but are not allowed to be completing the same exercise at any point. Athletes must tag each other at each change to acknowledge the swap.
Record total reps.
Total reps for time:
4 Minutes of:
O/H Squats 40/30
Toes to bar
4 minutes of:
Clean & Jerk 40/30
Pull ups
4 minutes of:
Back Squats 40/30
Box Jumps
4 minutes of:
Wall Walks
Bar facing Burpees
Clock runs continuously with no rest between each round. Athletes may swap exercises in each set as they like but are not allowed to be completing the same exercise at any point. Athletes must tag each other at each change to acknowledge the swap.
Record total reps.
Wednesday, 31 October 2012
Tuesday, 30 October 2012
Monday, 29 October 2012
Sunday, 28 October 2012
Wednesday, 24 October 2012
Tuesday, 23 October 2012
Monday, 22 October 2012
Sunday, 21 October 2012
Friday, 19 October 2012
Thursday, 18 October 2012
Wednesday, 17 October 2012
Tuesday, 16 October 2012
Monday, 15 October 2012
Sunday, 14 October 2012
Thursday, 11 October 2012
Wednesday, 10 October 2012
Tuesday, 9 October 2012
Monday, 8 October 2012
Sunday, 7 October 2012
Friday, 5 October 2012
Thursday, 4 October 2012
Tuesday, 2 October 2012
Monday, 1 October 2012
Friday, 28 September 2012
Thursday, 27 September 2012
Wednesday, 26 September 2012
Tuesday, 25 September 2012
Monday, 24 September 2012
Sunday, 23 September 2012
Friday, 21 September 2012
Thursday, 20 September 2012
Wednesday, 19 September 2012
Tuesday, 18 September 2012
Monday, 17 September 2012
Sunday, 16 September 2012
Friday, 14 September 2012
Thursday, 13 September 2012
Friday
Partner WOD
10,9,8,7,6,5,4,3,2,1 Clean & Jerk (male - 50/female - 35/mixed - 40)
1,2,3,4,5,6,7,8,9,10 Bar Facing Burpees
Partner A does 10 x Clean & Jerk then Partner B does 1 x Bar facing burpee over same bar.
Partner A Does 9 x Clean & Jerk then Partner B does 2 x Bar facing burpees over same bar etc.
Once Set is complete, Partners swap positions and repeat.
10,9,8,7,6,5,4,3,2,1 Clean & Jerk (male - 50/female - 35/mixed - 40)
1,2,3,4,5,6,7,8,9,10 Bar Facing Burpees
Partner A does 10 x Clean & Jerk then Partner B does 1 x Bar facing burpee over same bar.
Partner A Does 9 x Clean & Jerk then Partner B does 2 x Bar facing burpees over same bar etc.
Once Set is complete, Partners swap positions and repeat.
Wednesday, 12 September 2012
Tuesday, 11 September 2012
Monday, 10 September 2012
Sunday, 9 September 2012
Friday, 7 September 2012
Thursday, 6 September 2012
Friday
Partner WOD:
AMRAP 25 Minutes
15 x KB Swings 24/16 (each partner)
15 x Partner Burpees
15 x HR Push ups (each partner)
15 x Partner Burpees
15 x Wallballs 9/5 (each partner)
15 x Partner Burpees
15 x Toes to bar (each partner)
15 x Partner Burpees
Partner A completes 15 x reps, then partner B completes 15 reps, then 15 x Partner Burpees (athletes face each other and tap hands at the bottom of the pushup and on the jump) before moving onto the next exercise.
AMRAP 25 Minutes
15 x KB Swings 24/16 (each partner)
15 x Partner Burpees
15 x HR Push ups (each partner)
15 x Partner Burpees
15 x Wallballs 9/5 (each partner)
15 x Partner Burpees
15 x Toes to bar (each partner)
15 x Partner Burpees
Partner A completes 15 x reps, then partner B completes 15 reps, then 15 x Partner Burpees (athletes face each other and tap hands at the bottom of the pushup and on the jump) before moving onto the next exercise.
Wednesday, 5 September 2012
Tuesday, 4 September 2012
Friday, 31 August 2012
Thursday, 30 August 2012
Wednesday, 29 August 2012
Tuesday, 28 August 2012
Monday, 27 August 2012
Sunday, 26 August 2012
Friday, 24 August 2012
Thursday, 23 August 2012
Friday
Partner WOD
"Whoa"
Each Partner Completes:
30 x Thrusters (30/20)
30 x Front Squats (40/30)
30 x Clean & jerk (50/40)
30 x Dead Lifts (60/50)
30 x Pull ups
30 x Toes through Rings
30 x Knees to Elbows
30 x Pushups
30 x Squats
30 x Box Jumps
30 x Burpees
Must Complete total reps of each exercise before Moving on, Whilst Partner A is completing movement Partner B is Doing Double Unders. You may swap over at any time.
Record Time and total double unders.
"Fitness Lonnie"
"Whoa"
Each Partner Completes:
30 x Thrusters (30/20)
30 x Front Squats (40/30)
30 x Clean & jerk (50/40)
30 x Dead Lifts (60/50)
30 x Pull ups
30 x Toes through Rings
30 x Knees to Elbows
30 x Pushups
30 x Squats
30 x Box Jumps
30 x Burpees
Must Complete total reps of each exercise before Moving on, Whilst Partner A is completing movement Partner B is Doing Double Unders. You may swap over at any time.
Record Time and total double unders.
"Fitness Lonnie"
Wednesday, 22 August 2012
Tuesday, 21 August 2012
Monday, 20 August 2012
Sunday, 19 August 2012
Friday, 17 August 2012
Thursday, 16 August 2012
Tuesday, 14 August 2012
Monday, 13 August 2012
Sunday, 12 August 2012
Friday, 10 August 2012
Thursday, 9 August 2012
Wednesday, 8 August 2012
Monday, 6 August 2012
Sunday, 5 August 2012
Friday, 3 August 2012
Thursday, 2 August 2012
Wednesday, 1 August 2012
Tuesday, 31 July 2012
Monday, 30 July 2012
Sunday, 29 July 2012
Friday, 27 July 2012
Thursday, 26 July 2012
Friday
Partner WOD
As many reps as possible:
5 x minutes
1) Hang Clean & jerk 40kg
2) HR Pushups
5 x minutes
1) Hang Snatch 30kg
2) Pullups
5 x minutes
1) O/H Squats 20kg
2) Burpees
-1 x Bar between two athletes.
-Bar must remain off the ground for entire 5 minutes.
-Partners may swap exercises in set at any time.
-Rest 60 seconds between sets.
-Post total reps.
As many reps as possible:
5 x minutes
1) Hang Clean & jerk 40kg
2) HR Pushups
5 x minutes
1) Hang Snatch 30kg
2) Pullups
5 x minutes
1) O/H Squats 20kg
2) Burpees
-1 x Bar between two athletes.
-Bar must remain off the ground for entire 5 minutes.
-Partners may swap exercises in set at any time.
-Rest 60 seconds between sets.
-Post total reps.
Tuesday, 24 July 2012
Monday, 23 July 2012
Sunday, 22 July 2012
Friday, 20 July 2012
Thursday, 19 July 2012
Wednesday, 18 July 2012
Tuesday, 17 July 2012
Monday, 16 July 2012
Sunday, 15 July 2012
Friday, 13 July 2012
Thursday, 12 July 2012
Wednesday, 11 July 2012
Tuesday, 10 July 2012
Wednesday
6:15am, 5:30pm WOD
6:30pm Open Gym
'TRAPAZOID'
2 x rounds for time of:
21/15/9
Push Press (40/30)
Double Unders
Rest 1 minute between round.
Finisher:
Take the first 2 numbers from your first round time and complete that many burpees.
E.g: 4:23 = 42 Burpees, 5:53 = 55 Burpees etc.
6:30pm Open Gym
'TRAPAZOID'
2 x rounds for time of:
21/15/9
Push Press (40/30)
Double Unders
Rest 1 minute between round.
Finisher:
Take the first 2 numbers from your first round time and complete that many burpees.
E.g: 4:23 = 42 Burpees, 5:53 = 55 Burpees etc.
Monday, 9 July 2012
Sunday, 8 July 2012
Thursday, 5 July 2012
Wednesday, 4 July 2012
Tuesday, 3 July 2012
Monday, 2 July 2012
Sunday, 1 July 2012
Friday, 29 June 2012
Thursday, 28 June 2012
Wednesday, 27 June 2012
Monday, 25 June 2012
Sunday, 24 June 2012
Friday, 22 June 2012
Thursday, 21 June 2012
Friday
Partner WOD
"Either Or"
In teams of two complete:
10 x Muscle ups or 20 x strict pullups + 20 x ring dips
20 x HSPU or 40 x Strict Press (40/30)
30 x Clean & Jerk (60/45) or 60 x Clean & Jerk (40/30)
40 x Chest to Bar Pullups or 80 x Pullups
50 x HR Push ups
60 x Walking Lunges or 100 x Squats
70 x Burpees or 120 x Tyre Jumps
80 x Double Unders or 240 Single Skips
1 x person working at a time, must progress in order of exercises.
Social Drinks afterwards to wind down a great week at the box.
"Either Or"
In teams of two complete:
10 x Muscle ups or 20 x strict pullups + 20 x ring dips
20 x HSPU or 40 x Strict Press (40/30)
30 x Clean & Jerk (60/45) or 60 x Clean & Jerk (40/30)
40 x Chest to Bar Pullups or 80 x Pullups
50 x HR Push ups
60 x Walking Lunges or 100 x Squats
70 x Burpees or 120 x Tyre Jumps
80 x Double Unders or 240 Single Skips
1 x person working at a time, must progress in order of exercises.
Social Drinks afterwards to wind down a great week at the box.
Wednesday, 20 June 2012
Tuesday, 19 June 2012
Monday, 18 June 2012
Sunday, 17 June 2012
Monday
For Max Reps:
2 x Rounds:
60 seconds x Hanging Squat Cleans (40/30)
60 seconds x Rest
60 seconds x Walking O/H Lunge (20/15)
60 seconds x Rest
60 seconds x Toes to Bar
60 seconds x Rest
60 seconds x O/H Squats (40/30)
60 seconds x Rest
After second round complete 60 x seconds of Burpees. Then multiply the number of burpees x total reps from the 2 rounds for your total score.
There will be now 6:15am WOD Monday or Tuesday. Sorry for any inconvenience caused.
2 x Rounds:
60 seconds x Hanging Squat Cleans (40/30)
60 seconds x Rest
60 seconds x Walking O/H Lunge (20/15)
60 seconds x Rest
60 seconds x Toes to Bar
60 seconds x Rest
60 seconds x O/H Squats (40/30)
60 seconds x Rest
After second round complete 60 x seconds of Burpees. Then multiply the number of burpees x total reps from the 2 rounds for your total score.
There will be now 6:15am WOD Monday or Tuesday. Sorry for any inconvenience caused.
Friday, 15 June 2012
Thursday, 14 June 2012
Friday
Partner WOD:
"No Roolz"
As many points as possible in 20 minutes:
As pairs complete however many reps you want, at anytime in any order and accumulate points for one combined total figure at the completion of the 20 minutes:
1 x Double Under = 0.1 point
1 x Clean (40/30) = 1 point
1 x KB Swing (24/16) = 1 point
1 x Ring Dip = 2 points
1 x Chest to Bar = 2 points
1 x Burpee Tyre Jump = 3 points
1 x Squat Snatch (40/30) = 3 points
1 x HSPU = 3 points
The 6:15am class will complete the WOD as singles for 10 minutes.
"No Roolz"
As many points as possible in 20 minutes:
As pairs complete however many reps you want, at anytime in any order and accumulate points for one combined total figure at the completion of the 20 minutes:
1 x Double Under = 0.1 point
1 x Clean (40/30) = 1 point
1 x KB Swing (24/16) = 1 point
1 x Ring Dip = 2 points
1 x Chest to Bar = 2 points
1 x Burpee Tyre Jump = 3 points
1 x Squat Snatch (40/30) = 3 points
1 x HSPU = 3 points
The 6:15am class will complete the WOD as singles for 10 minutes.
Wednesday, 13 June 2012
Tuesday, 12 June 2012
Monday, 11 June 2012
Sunday, 10 June 2012
Friday, 8 June 2012
Thursday, 7 June 2012
Wednesday, 6 June 2012
Monday, 4 June 2012
Sunday, 3 June 2012
Friday, 1 June 2012
Thursday, 31 May 2012
Friday
Partner WOD
Between 2 athletes, complete max reps of the following:
5 x Minutes of Burpees
5 x Minutes of KB Swings (16/12)
4 x Minutes of Pull ups
4 x Minutes of Squats
3 x Minutes of Toes to Bar
3 x Minutes of Wall Walks
Both team members can work at the same time for one total number of reps completed
Between 2 athletes, complete max reps of the following:
5 x Minutes of Burpees
5 x Minutes of KB Swings (16/12)
4 x Minutes of Pull ups
4 x Minutes of Squats
3 x Minutes of Toes to Bar
3 x Minutes of Wall Walks
Both team members can work at the same time for one total number of reps completed
Wednesday, 30 May 2012
Tuesday, 29 May 2012
Wednesday
"Rest Day"
5:30pm: Sealfit/ Catchup
6:30pm: Skills
Sealfit WOD:
Must be completed Rx'd
AMRAP 30 Minutes
10 x Burpee Pullups
10 x Pushups
10 x Walking Lunges (Using any weight carried in front like you have a log)
Then:
RUN: As far as possible in 30 minutes
turn around after 15 minutes and try to run second half as a negative split
5:30pm: Sealfit/ Catchup
6:30pm: Skills
Sealfit WOD:
Must be completed Rx'd
AMRAP 30 Minutes
10 x Burpee Pullups
10 x Pushups
10 x Walking Lunges (Using any weight carried in front like you have a log)
Then:
RUN: As far as possible in 30 minutes
turn around after 15 minutes and try to run second half as a negative split
Monday, 28 May 2012
Sunday, 27 May 2012
Friday, 25 May 2012
Thursday, 24 May 2012
Friday
"Partner WOD"
For Time.
10/8/7/6/5/4/3/2/1
Burpees
Pull ups
Squats
Partner A completes the first 10 reps of each whilst Partner B holds a barbell (40/30) locked out over head. Once the 10 reps are complete Swap positions and continue, Each person doing the 9 reps, then the 8 and so on. If the bar is put down the partner must stop moving through the round until the bar is
re-locked out over head
For Time.
10/8/7/6/5/4/3/2/1
Burpees
Pull ups
Squats
Partner A completes the first 10 reps of each whilst Partner B holds a barbell (40/30) locked out over head. Once the 10 reps are complete Swap positions and continue, Each person doing the 9 reps, then the 8 and so on. If the bar is put down the partner must stop moving through the round until the bar is
re-locked out over head
Wednesday, 23 May 2012
Tuesday, 22 May 2012
Monday, 21 May 2012
Sunday, 20 May 2012
Monday
Australian regionals event 4:
As far as possible in 22 minutes:
50 x Back Squats (60/40)
40 x Pull ups
30 x Shoulder to overhead (60/40)
50 x Front Squats (40/30)
40 x Pull ups
30 x Shoulder to overhead (40/30)
50 x Overhead Squats (30/20)
40 x Pull ups
30 x Chest to overhead (30/20)
As far as possible in 22 minutes:
50 x Back Squats (60/40)
40 x Pull ups
30 x Shoulder to overhead (60/40)
50 x Front Squats (40/30)
40 x Pull ups
30 x Shoulder to overhead (40/30)
50 x Overhead Squats (30/20)
40 x Pull ups
30 x Chest to overhead (30/20)
Friday, 18 May 2012
Thursday, 17 May 2012
Wednesday, 16 May 2012
Tuesday, 15 May 2012
Monday, 14 May 2012
Sunday, 13 May 2012
Friday, 11 May 2012
Thursday, 10 May 2012
Wednesday, 9 May 2012
Tuesday, 8 May 2012
Sunday, 6 May 2012
Saturday, 5 May 2012
Wednesday, 2 May 2012
Tuesday, 1 May 2012
Monday, 30 April 2012
Sunday, 29 April 2012
Friday, 27 April 2012
Wednesday, 25 April 2012
Monday, 23 April 2012
Sunday, 22 April 2012
Friday, 20 April 2012
Thursday, 19 April 2012
Wednesday, 18 April 2012
Monday, 16 April 2012
Friday, 13 April 2012
Thursday, 12 April 2012
Wednesday, 11 April 2012
Tuesday, 10 April 2012
Monday, 9 April 2012
Friday, 6 April 2012
Wednesday, 4 April 2012
Tuesday, 3 April 2012
Monday, 2 April 2012
Sunday, 1 April 2012
Friday, 30 March 2012
Thursday, 29 March 2012
Wednesday, 28 March 2012
Monday, 26 March 2012
Sunday, 25 March 2012
Friday, 23 March 2012
Thursday, 22 March 2012
Wednesday, 21 March 2012
Sunday, 18 March 2012
Friday, 16 March 2012
Thursday, 15 March 2012
Wednesday, 14 March 2012
Tuesday, 13 March 2012
Monday, 12 March 2012
Friday, 9 March 2012
Thursday, 8 March 2012
Wednesday, 7 March 2012
Thursday
"Unbroken"
For Time:
20 x Pull ups
25 x Push press
30 x HR Push Ups
35 x Tyre Jumps
40 x Burpees
45 x Squats
50 x KB swings
55 x Double Unders
400m
Work smart and pace your rests. Maximum of 5 seconds rest at a time. If you rest longer, you must re-start at the beginning of previous round and continue.
For Time:
20 x Pull ups
25 x Push press
30 x HR Push Ups
35 x Tyre Jumps
40 x Burpees
45 x Squats
50 x KB swings
55 x Double Unders
400m
Work smart and pace your rests. Maximum of 5 seconds rest at a time. If you rest longer, you must re-start at the beginning of previous round and continue.
Monday, 5 March 2012
Tuesday
For Time:
30 x KB Clean & Jerk (30 each arm)
30 x KB Swings
20 x KB Clean & Jerk (20 each arm)
20 x KB Swings
10 x KB Clean & Jerk (10 each arm)
10 x KB Swings
5 x KB Turkish get ups (5 each arm)
16/12kg, Clean and jerk must be from the ground and done as 2 movements. KB Snatch not permitted.
30 x KB Clean & Jerk (30 each arm)
30 x KB Swings
20 x KB Clean & Jerk (20 each arm)
20 x KB Swings
10 x KB Clean & Jerk (10 each arm)
10 x KB Swings
5 x KB Turkish get ups (5 each arm)
16/12kg, Clean and jerk must be from the ground and done as 2 movements. KB Snatch not permitted.
Sunday, 4 March 2012
Thursday, 1 March 2012
Wednesday, 29 February 2012
Tuesday, 28 February 2012
Monday, 27 February 2012
Sunday, 26 February 2012
Friday, 24 February 2012
Thursday, 23 February 2012
Wednesday, 22 February 2012
Monday, 20 February 2012
Sunday, 19 February 2012
Friday, 17 February 2012
Thursday, 16 February 2012
Wednesday, 15 February 2012
Monday, 13 February 2012
Sunday, 12 February 2012
Friday, 10 February 2012
Thursday, 9 February 2012
Wednesday, 8 February 2012
Monday, 6 February 2012
Sunday, 5 February 2012
Friday, 3 February 2012
Thursday, 2 February 2012
Wednesday, 1 February 2012
Monday, 30 January 2012
Sunday, 29 January 2012
Thursday, 26 January 2012
Wednesday, 25 January 2012
Tuesday, 24 January 2012
Monday, 23 January 2012
Friday, 20 January 2012
Wednesday, 18 January 2012
Monday, 16 January 2012
Sunday, 15 January 2012
Wednesday, 11 January 2012
Tuesday, 10 January 2012
Monday, 9 January 2012
Friday, 6 January 2012
Thursday, 5 January 2012
Wednesday, 4 January 2012
Tuesday, 3 January 2012
Monday, 2 January 2012
Subscribe to:
Posts (Atom)