G’day Everyone,

Welcome to the first day of autumn and the workout this morning was tough so congratulations for getting through it.

You might be wondering what’s happened to the daily WOD.  We are in the process of updating our website so bear with and we’ll be up and running soon.

Cheers

Mick

Rest Day

Rest up for tomorrow’s Challenge in the Park I think it should be “Mud”!!!!

 

Challenge in the Mud – Yep we are still on under the balcony of the surf club.

CrossFit Port Macquarie Warmup

Met. Con. 1:

4 Rounds for a time of:

• 6 x SDHP then 20 Pushups

• 6 x OHS then 20 Situps

• 6 x KBS then 20 Squats

• 6 x thrusters then 20 D/Unders

Rest 2 minutes

Met. Con. 2

Every minute on the minute for 6 minutes

• Run the Club Stairs (60 metre)

• 10 Wall Balls

Rest 2 minutes

Met. Con. 3

Every minute on the minute for 6 minutes

• 10 M/Ball Slams

• 20 KTE

Rest 2 minutes

Finisher

For time – Top to Bottom.

1 round of Met. Con. 1 into Met. Con.2 into Met. Con. 3.

CrossFit Port Macquarie Warmup

Rowers Strength & Conditioning WOD 1.

2 Rounds for a time of:

• 6 x Deadlifts then 20 Box Jumps (choose a challenging weight)

• 6 x Incline D/B Presses then 20 bentover rows (choose a challenging weight)

• 6 x Back Squats then 20 Strict Presses (choose a challenging weight)

• 6 x Close Grip Bench Press then 20 hand release pushups (choose a challenging weight)

Rest 2 minutes then

Met. Con. 1

With a Continuous running clock

• AMRAP in 2 minutes Run the back stairs (200metres) then max SDHP in remaining time

• AMRAP in 2 minutes Run Back Stairs (200 metres) then max KBS in remaining time

• AMRAP in 2 minutes Run Back Stairs (200metres) then max Pullups in remaining time

Rest 2 minutes and repeat Strength & Conditioning WOD 1

Rest 2 minutes and repeat Met. Con. 1

 

Challenge in the Park

CrossFit Port Macquarie Warmup

Met. Con. 1

Tabata Tuesday

4 Rounds 20 seconds on 10 sec rest

• Situps

• Planks

• Stair Run

Accummulate your reps your score is your overall total including how many sets of stairs

Met. Con. 2

AMRAP in 6 minutes

• 10 KTE (each side)

• 25 Med Ball Slams

• Run 50 metres

Met. Con. 3

Continuous running clock

AMRAP in 2 minutes of:

• Run 150 metres then Max Thrusters in remaining time

AMRAP in 2 minutes of:

• Run 150 metres then Max Strict Press in remaining time

AMRAP in 2 minutes of:

• Run 150 metres then Max Pushups in remaining time

Met. Con. 4

AMRAP in 6 minutes

• 5 Burpees

• 5 KB Snatch (each side)

• Walk 50 metres then Sprint back 50 metres