31st Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Warm-up (No Measure) Run 400m Musical wall balls Stretch Skills Back Squats 15 x air squats on call 15 x BS with pvc on call Metcon Back squat EMOM (1:1 max reps @ 50%) EMOM 20 mins Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP; 10 air squats […]

30th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard Warm-up 3 (No Measure) Tabata: Hollow hold Superman hold THEN 3 rounds: 5 ring rows 5 pushups Gymnastics ‘Death by pullups’ (AMRAP – Rounds and Reps) With a continuous running clock, perform one pullup, adding one rep every minute until failure. Metcon CrossFit Games Open 14.4 (AMRAP – Reps) […]

27th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up ‘Roxanne’ (No Measure) Warm-up Jerk barbell warmup (No Measure) 10 x strict press 10 x push press 10 x push jerk Weightlifting Push Jerk (8 – 6 – 6 – 4 – 4 – 2 – 2 ) 8 (warmup) @ 30- 50% 6 @ 60 % 4 @ 75% […]

Australia Day

Posted on Posted in Workout of the day

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 ()

25th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Metcon Metcon (Time) For time (30 min time cap) 500m row 50 GHD/ab mat situps 50 wall ball shots 20lbs @ 10ft/14lbs @ 9ft 50 GHD/ab mat situps 5 power cleans & jerks @ 60kg/45kg 1 min plank 5 power […]

24th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Metcon Metcon (Time) For time (30 min time cap) 500m row 50 GHD/ab mat situps 50 wall ball shots 20lbs @ 10ft/14lbs @ 9ft 50 GHD/ab mat situps 5 power cleans @ 60kg/45kg 1 min plank 5 power cleans @ […]

23rd Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard Warm-up 12 (No Measure) 3 rounds: 10 jumping jacks 10m bear crawl 10m inch worm Weightlifting Deadlift (8 – 5 – 3 – 1 – 1 – 1 – 1) 8 @ 30-50% 5 @ 60% 3 @ 70% 1 @ 80% 1 @ 90% 1 @ 100% 1 […]

21st Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon Metcon (7 Rounds for time) Paul 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pood 10 burpee box jumps, 24-inch Rest 3 minutesArmy Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from […]

20th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard Warm-up 11 (No Measure) Tabata Double unders Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon Metcon (4 Rounds for time) E3M. 4 x 400m run

19th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Weightlifting Push Press (3_3_3_3_3_3 @ 80%) Metcon (Time) For time; 21-15-9 1 x KB swing + 1 pistol HSPU Metcon Metcon (AMRAP – Reps) 6min EMOM, alernating; Max Box jumps Max pushups