THE BOX WILL BE CLOSED DURING REGIONALS
By CrossFit MP | May 2, 2012
The box will be closed between the 17th-21st May due to our involvement in Regionals in Wollongong.
The last class will be the 6am on Thursday the 17th May.
First classes back will be on Monday 21st May at 5pm & 6:15pm.
Normal class schedule will resume 6am on Tuesday 22nd May.
We will be posting a workout each day that you can do from home.
You can keep up with how we are going at Regionals by clicking here.
Topics: CrossFit MP News | 1 Comment »
CrossFit Endurance Trainer Course
By CrossFit MP | May 4, 2012
We are hosting a CrossFit Endurance Trainer Course on 2-3 June 2012.
I have had a few questions about whether or not you should jump in and have a go. The answer is simple, if you are interested in learning more about your fitness then YES do the course.
There are no prerequisites to do the course.
It is the perfect opportunity to improve your technique and learn drills to assist your running. The course will also teach you about programming, mobility and nutrition.
The course is only a few weeks away. Register now to ensure you get a spot.
Register here: CrossFit Endurance Certification Registration
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WOD: Friday *BOX CLOSED TODAY*
By CrossFit MP | May 18, 2012
For time:
Run 10km
This distance might sound huge to some people. However challenge yourself and give it a go.
Post your time to comments.
Topics: CrossFit MP WOD | No Comments »
WOD: Thursday
By CrossFit MP | May 17, 2012
*THERE IS A 6am CLASS ONLY TODAY*
Deadlift 3-3-3+ (80%, 85%, 90%)
“Partner WOD”
5 Rounds for time of:
40 Push Ups
40 Box Jumps 24″ (20″)
40 Double Unders.
Post time to comments.
Topics: CrossFit MP WOD | 1 Comment »
WOD: Wednesday
By CrossFit MP | May 16, 2012
In as few sets as possible complete:
60 Strict Pull Ups
60 Strict Ring Dips
You must complete all of the pull ups before moving on to the ring dips.
Rest as required between efforts.
AMRAP in 6 Minutes of:
Ground to Overhead 40kg (30kg)
Post total sets and reps to comments.
Topics: CrossFit MP WOD | 3 Comments »
WOD: Tuesday
By CrossFit MP | May 15, 2012
Bench Press 3-3-3+ (80%, 85%, 90%)
Modified Regionals WOD 2
For time:
Run 2km
50 Pistols
30 Hang Cleans 102.5kg (62.5kg)
Post time to comments.
Topics: CrossFit MP WOD | 2 Comments »
WOD: Monday
By CrossFit MP | May 14, 2012
Back Squat 3-3-3+ (80%, 85%, 90%)
AMRAP in 15 Minutes of:
5 Hang Squat Snatch 60kg (40kg)
5 Muscle Ups
Post rounds to comments.
Topics: CrossFit MP WOD | 3 Comments »
Rest Day at CrossFit Mornington Peninsula
By CrossFit MP | May 13, 2012
Enjoy the day off.
Topics: CrossFit MP WOD | No Comments »
WOD: Saturday
By CrossFit MP | May 12, 2012
“Fight Gone Bad”
Three rounds of:
Wall Ball 10kg (6kg)- Reps
Sumo Deadlift High Pull 35kg (25kg)- Reps
Box Jumps 20?- Reps
Push Press 35kg (25kg)- Reps
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to: 18 Feb 12
Topics: CrossFit MP WOD | 1 Comment »
WOD: Friday
By CrossFit MP | May 11, 2012
Press 5-5-5+ (75%, 80%, 85%)
For time:
30 Burpees 12″ Jump (6″)
30 Push Ups
30 Toes to Bar
30 Wall Balls 10kg (6kg)
30 SDHP 40kg (30kg)
30 Hang Power Snatch 40kg (30kg)
30 Squats
30 second L-Hang
Every 5 minutes Run 400m. This means the workout starts with a 400m Run.
Post time to comments.
Compare to: 27 Jan 12
Topics: CrossFit MP WOD | 1 Comment »
WOD: Thursday
By CrossFit MP | May 10, 2012
Deadlift 5-5-5+ (75%, 80%, 85%)
“Partner WOD”
AMRAP in 15 Minutes of:
20m Wheelbarrow
20m Partner Carry
20 Burpees
Post rounds to comments.
Topics: CrossFit MP WOD | 1 Comment »
WOD: Wednesday- “Heavy Grace”
By CrossFit MP | May 9, 2012
Squat Clean & Jerk 5 x 2+1
“Heavy Grace”
30 Squat Clean & Jerk 70kg (50kg)
Post heaviest load and time to comments.
Here is Jason Khalipa in the final event (Winner takes all. It had a handicapped start with time placings from the previous WOD’s). No one was really paying attention to him because he started so far behind Spealler and Everitt and he beasted it to become the 2008 CrossFit Games Champion at age 21. The WOD is exactly what we are doing today, “Heavy Grace”.
It is amazing how CrossFit has progressed since then. In just a few short years what was once considered a super heavy WOD is not very heavy compared with today’s Regional WOD’s. What will we be doing in another 5 years??????
Topics: CrossFit MP WOD | 2 Comments »
