This is Reebok CrossFit Frankston

Posted in Reebok CrossFit Frankston News | Leave a comment

WOD: Friday

10mins to find 1RM Clean + 2 Split Jerks

5 Rounds for time of: (25min CAP)
5 Power Cleans, 70kg (50kg)
10 Strict Handstand Push Ups
200m Farmers Carry, 2x20kg (2x15kg)

Rx’d + = 80kg (55kg)
Rx’d – = 60kg (40kg)

Post load & time to comments.

Posted in Reebok CrossFit Frankston WOD | Leave a comment

WOD: Thursday

12mins to work on a skill or weakness

“Partner WOD”

AMRAP in 20mins of:
15 KB Swings, 24kg (16kg)
15 Box Jumps, 24″ (20″)
15 Wallballs, 20lb (14lb)

Rx’d + = 20 reps, 32kg (24kg)
Rx’d – = 12 reps

-Alternate rounds with your partner.

Post reps to comments.

Posted in Reebok CrossFit Frankston WOD | 3 Comments

WOD: Wednesday

10mins to work on your Power Snatch

“Death By Power Snatch”
Every minute on the minute complete 1 more Power Snatch, 50kg (35kg)

For example, Min 1 complete 1 PS, min 2 complete 2 PS, min 3 complete 3 PS for as long as possible.

Rest 2mins then,

For time:
30 Burpees
Run 400m
30 Burpees

Compare to: 6 May 2014

Post scores as total rounds + partial reps & time.

Posted in Reebok CrossFit Frankston WOD | 3 Comments

WOD: Tuesday

12mins to find 3RM Overhead Squat

4 Rounds for time of: (20min CAP)

15 Back Squats, 50kg (35kg)
5 Wall Walks
15 Toes to Bar

Rx’d + = 60kg (40kg)
Rx’d – = 45kg (30kg)

Post load & time to comments.

Posted in Reebok CrossFit Frankston WOD | 2 Comments

WOD: Monday

12mins to find 5RM Push Jerk

21-15-9 reps for time of: (20min CAP)
Clean & Jerk, 60kg (40kg)
Pull Ups
Run 400m

Rx’d + = CTB Pull Ups
Rx’d – = 50kg (35kg)

Post load & time to comments.

Posted in Reebok CrossFit Frankston WOD | 3 Comments