26th Nov

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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! Weightlifting Front Squat (4-4-4-4-4-4 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP; 500m row 10 clean and jerk 40kg/30kg 40m farmer’s carry […]

25th Nov

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 6 (No Measure) In a pair: Run 400m with 9/6kg wall ball THEN 2 rounds each (alternating between partner, one round at a time) Row 10 cals 10 pushups Metcon Metcon (AMRAP – Reps) In pairs, 4 rounds for reps (1.5 mins on each); 10m Sled push Wall […]

24th Nov

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CrossFit Taipan – CrossFit Warm-up Standard warmup 17 (No Measure) 20 secs on each; Jumping jacks Pushups Roll ups Plank Angry cat Stretch Gymnastics Skin the cat (5-5-5-5) Metcon Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police […]

23rd Nov

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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 Warm-up Clean barbell warmup (No Measure) High hang clean Above the knee hang clean Below the knee hang clean Clean from ground Weightlifting Clean (6-6-4-4-2-2) Metcon Metcon (AMRAP – Rounds and […]

22nd Nov

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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 Warm-up Clean barbell warmup (No Measure) High hang clean Above the knee hang clean Below the knee hang clean Clean from ground Weightlifting Clean (6-6-4-4-2-2) Metcon Metcon (AMRAP – Rounds and […]

21st Nov

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CrossFit Taipan – CrossFit Warm-up ‘Flower’ (No Measure) + 3 rounds of 5 pushups and 5 RR Metcon Metcon (Time) In groups of 4, FT (2 people working at a time for one set e.g. 21, in unison, then rest); 21-15-9 Thrusters 21 @ 50%, 15 @ 60%, 9 @ 70% Metcon Metcon (Time) In […]

19th Nov

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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! Gymnastics Pull-ups (5-5-5-5-5 E2M) Alternate each pullup with a diamond pushup Metcon Metcon (AMRAP – Reps) In pairs, working simultaneously, 16min E2M (2 rounds); 5, 10, […]

18th Nov

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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 Overhead Squat (5-5-5-5-5 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 22 min AMRAP; 22 Wall balls shots 20lbs & 10 ft/14lbs & 9ft 22 Push press 30kg/25kg 22 […]

17th Nov

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 2 (No Measure) Run 400m THEN Tabata: Skipping (singles or double unders) X-band walk (10 secs each direction) Weightlifting Deadlift (4-4-4-4-3-3-3-2-2) Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are […]

16th Nov

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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 Gymnastics Handstand skill practice (3 x max holds) 10 mins of skill practice. Metcon Metcon (Distance) 10 min max row Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP; 10 […]