Tuesday 10th April 2012
Apr 9th
4.30pm & 6.30pm Class
Strength:
Front Squats 5×3 (work sets)
Snatch Grip Rear Push Press 5×3 (work sets)
Metcon:
8 rds for time-
100m Run (FAST!!)
30 Double Unders
8 Toes to Bar OR Knees to Bar
*Scale IF required-20 minute cut off time.
Monday 9th April 2012
Apr 9th
Group 1:
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Group 2:
Metcon 1-
21,15,9
Overhead Squat @60/30kg
Burpies
REST 10 minutes
Metcon 2-
Deadlift Ladder 1-10-1 (20 seconds rest between reps)
Saturday 7th April 2012
Apr 8th
Strength:
Overhead Squat *find 1RM
Deadlift *find 1RM
Floor Press 5×5
Friday 6th April 2012 (Good Friday)
Apr 5th
9am Olympic Lifting, 10am CrossFit Class
Team WOD
“Good Friday Cry Day”
A certain number of Teams…
Each Team must complete the following totals (combined team total)
8km Row (minimum distance 500m)
250 Pull-Ups
250 Burpies
10 Back Squats @BW (each member does 3 sets)
200 Medicine Ball Sit-Ups (*If ball gets dropped you get penalised 30 seconds)
400m Lunge (tag team for total distance)
* There will then be one final “FINISHER”…
From everyone at CrossFit Merciless we wish you all a happy, relaxed and safe Easter break.
Thursday April 5th
Apr 5th
All Classes
Strength
Push Press 5 x 5 AHAP
Weighted Pullups 5 x 5 AHAP
Metcon
1 km waiters run with 10/20kg
Wednesday 4th April 2012
Apr 4th
6.30am, 12.30 lunchtime, 4.30pm & 6.30pm Class
Technique:
Power or Full Cleans (20 minutes)
Strength:
Split Jerk 3×5
Metcon:
3 rds for time-
10 Pull-Ups
25 Kettlebell Swings
20 Butterfly Sit-Ups
25 Kettlebell Swings
30 Overhead Squats (with stick)
25 Kettlebell Swings.
* Workout programmed by Dave “Mr Nasty” D’More. Nice one!
Easter Holiday Opening Hours
Apr 3rd
Good Friday
Olympic Lifting 9am
CrossFit 10am
Easter Saturday
Regular Hours
Easter Monday
Olympic Lifting 9am
CrossFit 10am
Guys don’t forget the Royal Chrildrens Hospital Good Friday Appeal. We will be collecting donations on Friday during class which will be donated on behalf of all of us at CrossFit Merciless. Donations are completely optional. They are for a great cause guys so there is no donation too big or small. The kids will love you for it.
Tuesday 3rd April 2012
Apr 3rd
4.30pm & 6.30pm Class
Strength:
Handstand Push-Ups 5 sets to failure
Weighted Sit-Ups 4×15
Metcon 1:
Tabata Sprints
Tabata Partner Push-Ups
Metcon 2:
Tabata Sumo Push
Human Wheeel Barrow
Monday 2nd April 2012
Apr 1st
Strength:
Back Squats 5×10 (work sets)
Bent Over Row 5×5
Metcon:
Amrap in 15 minutes-
5 Clean & Jerk @60/40kg
10 Pull Ups
15 Box jumps
