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Our CrossFit classes are conducted in a group with a coach there to help you every step of the way. We all conduct the same program, however it is ‘scaled’ to suit every ones individual needs, so regardless of fitness level, injury, age or skill level, the Reebok CrossFit Frankston program is suitable for everyone, from the extremely unfit to the elite athlete.

Everyone at Reebok CrossFit Frankston is here for the same reason, to improve their health, fitness and lifestyle which creates a friendly, stress free environment. The professional and experienced coaches not only teach you to move well, but impart their extensive knowledge on fitness and healthy lifestyle to help you change every aspect of your life.

Starting at Reebok CrossFit Frankston will be the best decision you have ever made, all you have to do is fill in the form below.

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WOD: Monday

13mins to find 1RM Clean & Jerk

7 rounds for time of: (15min CAP)
7 Power Cleans, 42.5kg (30kg)
7 Thrusters, 42.5kg (30kg)
7 Bar-facing Burpees

Rx’d + = 45kg (35kg)
Rx’d – = 40kg (25kg)

Compare to: 8 Feb 2016

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WOD: Saturday

“Partner WOD”

AMRAP in 5mins of:
1 Power Snatch each, 50kg (35kg)
2 Power Snatches each
3 Power Snatches each
4 Power Snatches each
5 Power Snatches each
Etc…

Rest 2mins

AMRAP in 5mins of:
1 Push Jerk each, 50kg (35kg)
2 Push Jerks each
3 Push Jerks each
4 Push Jerks each
5 Push Jerks each
Etc…

Rest 2mins

For time:
40 Burpee Pull Ups broken up as you like
Run 200m each
40 Burpee Pull Ups broken up as you like
Run 200m each

Rx’d + = 60kg (40kg)
Rx’d – = 40kg (30kg)

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WOD: Friday

“Partner WOD”

3 Rounds for time of: (20min CAP)
40 Handstand Push Ups
50 OH Walking Lunges, 20kg (15kg)
60sec L-Hang

-Break up the reps as you like, one person works at a time.

Rx’d + = Strict HSPU
Rx’d – = Abmat HSPU

Finisher:
“Team Row”
Max Calories in 10mins
Men: 25 Calories
Women: 20 Calories

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WOD: Thursday

15mins to find 5RM Deadlift

AMRAP in 8 minutes of:
10 Pull Ups
15 Box Jumps, 24″ (20″)
10 Deadlifts, 100kg (70kg)

Rx’d + = 5 Bar Muscle Ups
Rx’d – = 90kg (60kg)

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WOD: Wednesday

12mins to work up to a heavy single Power Clean

3 Rounds for time of: (20min CAP)
400m Medball Run, 20lb (14lb)
30 Wallballs, 20lb (14lb)
10 Power Cleans, 60kg (40kg)

Rx’d + = 4 Rounds
Rx’d – = 50kg (35kg)

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Posted in Rob Forte | 3 Comments