Tomorrow we will be performing the ‘CFM 12 Days of Christmas Partner Workout’. This workout is a longer than normal workout, to help with your understanding of the workout we have included some demonstrational videos linked below. This workout is a longer than normal workout so get ready for a big session! You will be…
Every year Crossfit Marrickville hosts a fund raising event for a Charity. In the past we have raised money for Brain Cancer, Prostate Cancer and Premature Babies. This year on Saturday the 6th of October, we are holding our “Lifts and Lunges” event, raising money for Lifeline. We’ll be doing a series of workouts with…
Top tips for staying in shape over the Christmas and New Year break. 1. Plan ahead. If going out for the day get up that few minutes earlier than normal to get a session in, look at attending a later session than normal to get your exercise in for the day. Weather at this time…
You might ask yourself “What does integrity have to do with crossfit and working out?” Well, I’m so glad you asked! As C.S Lewis put it “Integrity is doing the right thing, even when no one is watching” A lack of integrity with form, shaving off a few seconds here and there, and counting reps…
With our programming in CrossFit we all love to see our big lifts going up, Squat Deadlift, Press etc. What happens though we stall on these movements what we can do to get stronger? Unilateral Movements This is when we train one side of the body exclusively. We focus on one side of the body…
What is it??? The hook grip is a grip used to help you improve your technique and grip strength in weightlifting. The hook grip stops the barbell from rotating in the hand, which then allows more weight to be lifted. The human body is amazing machine and if it feels that the grip being used…
Level 1 Strength Every 2mins for 16mins(4 sets of each) Station 1 – 12 Alternating Pistols Station 2 – 2 Weighted Pull-Ups(Used DB) + 3 Strict Pull-Ups + 4 Chin-Ups (If unable to do strict Pull-Up, try 2-3 slow Eccentric Pull-Ups + 5-6 Band Assisted Pull-Ups WOD 3 rounds for time: 400m Run 50 Wall…
Level 1 Strength Arnold Press 4 x 10 WOD 9min AMRAP of: 12 Alt DB Snatches(20kg/15kg) 30 Double Unders Level 2 Strength Arnold Press 4 x 10 WOD 9min AMRAP of: 6 Snatches(50kg/35kg) 30 Double Unders
Level 1 Strength Every 2mins for 10mins 3 Overhead Squat with 3sec Pause WOD 3 rounds of: 21 Bumper Plate Burpees 15 Ring Rows 9 Overhead Squats(40kg/30kg) Level 2 Strength Every 2mins for 10mins 3 Overhead Squat with 3sec Pause WOD 3 rounds of: 21 Bumper Plate Burpees 15 C2B Pull-Ups 9 Squat Snatches(50kg/35kg)
Level 1 Strength Bench Press 8-8-8-8 WOD 50-40-30-20-10 reps of: Kettlebell Swings(16kg/12kg) Run 400m after each set of KB Swings Level 2 Strength Bench Press 8-8-8-8 WOD 50-40-30-20-10 reps of: Kettlebell Swings(24kg/16kg) Run 400m after each set of KB Swings
