Coach’s Choice
May 25, 2013
For those of you following our CrossFIt Endurance Program, in your own time:
5M Time Trial
0
Forging Elite Fitness - serving Melbourne Bayside (Australia) including Brighton, Hampton, Sandringham, Highett, Cheltenham, Mentone, Braeside, Parkdale, Dingley, Heatherton, Bentleigh and Moorabin
‘Fifty!’
May 24, 2013
STRENGTH:
Power Snatch 3 x3
METCON:
For Time:
50 Wall Balls (9/7)
50 Pull Ups
50 Pistols
50 Kettle Bell Snatches (24/16)
Have you met Erik?
May 23, 2013
Have you trained with Erik Miskle yet? Not only is he a great new member of Crossfit Sandringham but he’s a Muaythai Champion! He is the current IKBF South Pacific Champion, WKA Australian Champion and Bangla Stadium Champion (Thailand). Crossfit Sandringham is proud to announce it is now sponsoring Erik! Check out his impressive record and up to date information on his Facebook page.
Strict Press, Push Press, Push Jerk
May 23, 2013
STRENGTH:
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
METCON:
5min AMRAP:
20 Double Unders
15 Abmat Sit Ups
For those of you following our CrossFit Endurance Program, in your own time:
1min on/1min off, 3min on/2min off, 4min on/3min off, 5min on.
All Legs!
May 22, 2013
STRENGTH:
Back Squat 3 x 5 (@ 5 rep max)
Weighted Barbell Step Ups 3 x 5
METCON:
5 Rounds for Time:
400m Sprint (2min rest between)
Social Media
May 21, 2013
Did you know you can stay in touch with your fellow community members via Facebook, Twitter and Instagram?
Search for Crossfit Sandringham, Crossfit Sandy and xfitsandy.
20,20,20
May 21, 2013
STRENGTH:
Hang Power Clean 5 x 5
METCON:
3 Rounds for Time:
20 Bastard Get Ups
20 Kettle Bell Swings (24/16)
20 Kettle Bell Front Squats (24/16)
For those of you following our CrossFIt Endurance Program, in your own time:
400m Time Trial, recover 2min then repeat until form/pace deteriorates.
Rest 2mins
200m Time Trial, recover 1:30 then repeat util form/pace deteriorates.
-
“CrossFit is about taking challenges head on and smashing it out of the stadium. Since I started CrossFit, I have more ENERGY and make better decisions through a stronger & fitter body and mind…” John
Read more... -
More CrossFit Information
Affiliations
Business Member of the Australian Weightlifting Federation