26/08/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 13 (No Measure) 3 rounds, 20 seconds on each: Pushups Kipping swing / Active hang Single-leg deadlift Lunges Squats QUALITY NOT SPEED! Metcon Metcon (10 Rounds for calories) 10 rounds, each round is 2 mins long. Complete 15 burpees and in the remaining time, row for max calories. […]

25/08/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 1 (No Measure) Row 500m THEN 3 rounds: 5 pushups 10 air squats 20 sec hollow hold Weightlifting Bench Press (5-5-5-5-5-5-5-5) Dumbbell curls (10-10-10-10) EMOM x 4 Dumbbell rows (10-10-10-10) EMOM x 4

24/08/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon Metcon (AMRAP – Rounds) 40 min EMOM: 15/12 cal row 15 wall balls 15 pullups 15 thrusters, 30/20kg

23/08/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 10 (No Measure) Run 400m 2 rounds of Cindy: 5 pullups 10 pushups 15 air squats Stretch Weightlifting Push Press (3-3-3-3-3-3-3) 90%+ Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 10 pushups 10 situps 10 box jumps, 30″/24″

22/08/19

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 13 (No Measure) 3 rounds, 20 seconds on each: Pushups Kipping swing / Active hang Single-leg deadlift Lunges Squats QUALITY NOT SPEED! Metcon Metcon (AMRAP – Reps) 20 min AMRep: 50 double unders 15 squat cleans, 40/30kg 50 double unders 12 squat cleans 50/35kg 50 double unders 9 […]

20/08/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon Metcon (Time) In teams of two, complete 2 rounds for time: 100 lunges 80 pullups 60 pushups 40 deadlifts 120/80 20 muscle ups

19/08/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon Metcon (Time) ‘Berowra Trail Run’Please RV at Berowra Oval NOT the gym with water bottle, hat, sunscreen and runners.

18/08/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Gymnastics Pull-up/bar muscle-up progression (5-5-5-5-5) Pull-up skill practice and bar muscle-up progressions. Metcon Metcon (5 Rounds for reps) 5 rounds for total reps, each round is 2 mins in which […]

17/08/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Weightlifting Deadlift (5-5-5-5-5) E2M x 5 80%+ Metcon 100 burpees (Time) For time: 100 burpeesPerform 20 unbroken double unders / 40 unbroken single skips every 20 burpees including the last 20.