Crossfit Sydney's Suffer 29&30/7

Want to try the Crossfit Method.
One to One training or programing in a variety Inner City Locations.
Contact
crossfitsydney@yahoo.com.au

Consider yourself Fit or Crossfit?

Then come along and test your metal.
Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrossfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick. Meet at the Chin Up Bars
$10 donation to the Crossfit Team.

Contact crossfitsydney@yahoo.com.au


A Few Carries



The Sunday StrongMan ME WO
Dead Lift
3,2,2,1,1,1 reps
Bench Press
3,2,2,1,1,1 reps
Squat
3,2,2,1,1,1 reps

Vertical Lift 40kg 50kg 60kg for singles
C&J
75secs for Reps

DL
75sec for Reps

Farmers Walks
(25m turm 25m)
For Time

End Suffer









Warm Up
Joint Mobility
Sprint Drills

The Little Wake Up
3Rds
5 Burpees
10 16kg KB Swings
40m Sprint

A 2.25
T 2.40
R 3.10

5Rds For Time
20 Kipping Chin Ups
40 Push ups
60 Squats

A 21.08
T 38.49
R 34.00

End Suffer

Caffine

Crossfit Sydney's Suffer ME22&23/7

Want to try the Crossfit Method.
Then come along and experience High Intensity with a difference.
Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrossfitSydney's Suffer.

Work Outs scaled for all abilities.

0800 Queens Pk Randwick
$10 donation to the Crossfit Team.


Contact crossfitsydney@yahoo.com.au





Set for a Single

A Few Carries


Saturday and Rain meant a Garage Session
So
Max Effort Day
Singles Dead Lift with a wide spread from 60kg -190kg
Then
Farmers Walks under the cover of Car Ports



Sunday Suffer

For Time
Row 500m
30 reps Bench Press A 65kg V 100kg R MP 40kg
Row 1000m
20 reps Bench Press A 65kg V 100kg R MP 40kg
Row 2000m
10 reps Bench Press A 65kg V 100kg R MP 40kg

We hope for less rain and more access to Gyms

See You Next Week
A

Crossfit Sydney's Suffer 15/7&16/7

Want to try the Crossfit Method.

Then come along and experience High Intensity with a difference.
Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrossfitSydney's Suffer.
Work Outs scaled for all abilities.

0800 Queens Pk Randwick

$10 donation to the Crossfit Team.

Contact crossfitsydney@yahoo.com.au



Sunday's Suffer
Thrusters in Fran

Front Squat Complex Rack Walks

Warm Up
Sprint & Mobility Drills

15,11,9 Reps+40m Sprint for Time

2x12kg KB Front Squat
16kg KB Swing
40m Sprint

R 4.37

21,15,9,Reps for Time
20kg BB Thruster
Kipping Chin Ups

R 5.39

2x16kg Rack Walks

KB Snatch Prac
Warm Down

End Suffer




Saturday's Suffer
Rain Days =Team 2

V doing a KB Good Morning but there are so many more funny captions.
On the Run
Finishing Stretches

Warm Up
Sprint & Mobility Drills


Run 800m
100 Sit Ups
100 24kg KB Good Mornings
Run 800m

V 27.30
T19.20
A16.44

Over Head Squat with PVC
One Arm OHS with PVC
Caffine

End Suffer

See You Next Week

A

Crossfit Sydney's Suffer 8/7&9/7

Want to try the Crossfit Method.

Then test your metal at a Suffer.
Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrosfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.

Contact crossfitsydney@yahoo.com.au



Sunday's Suffer

Joint Mobility
Sprint Drills

6Rds
40sec Work 20 sec Rest
KB Swing 16kg or 24kg
Club Cast
Push Press 20kg BB
Ring Push Ups

KB Snatch Prac
KB C&J Prac
KB Over Head Squat Prac

Overhead Rack Walks

Windmill with 20kg BB

3x 200m Run 1min Rest
Quality Swings

Snatch Prac
Either a Windmill or making Picking up change very difficult.

Going for a little Walk

Saturdays Suffer

Joint Mobility
Sprint Drills

3Rds
3Burpee
3 KB Swing
20m Sprint

3Rds for Time
30 KB Swings
30 Kipping Pull Ups
800m Run

L 25.29
K 20.47
To 25.53
Ti 26.13
R 20.50
N 25.10
S 28.10

3Rep Circuit
2xKB Front Squat
20kg BB Over Head Squat
End Suffer




Team on the Run


Team in Crank Mode
2nd Rd Power
3rd Rd Attrition


See You Next Week
Andrew

Crossfit Sydney's Suffer 1/7&2/7

Want to try the Crossfit Method.
Then test your metal at a Suffer.
Back to Basics Work Outs with Superior Effect.
Every Saturday & Sunday: CrosfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.
Talk to us.
Contact crossfitsydney@yahoo.com.au

Sunday's Suffer

A Few Squats
A Few Sit Ups

Over Head Squating

Facial Expressions Optional Loading the 60kg

Up She Goes Saturday's Suffer
Swing Time
KB Press Prac

20min of This

Push Ups in the Midst of Cindy

Sat Suffer

Warm Up
Joint Mobility
Sprint Drills
KB Swing Intro

3Rds for Time
3 Burpees
5 KB Swings
20 m Sprint

20mins for Rds
5 Kipping Chin Ups
10 Push Ups
15 Squats

L 15
Stu 12
ST 9
Rob 20
Rod 13
SB 18
T 13
A 23

Sunday Suffer

Over Head Squat
7x3
A 40kg,45kg 47.5kg,50kg,52.5kg,55kg,57.5kg
V 40kg,45kg 47.5kg,50kg,52.5kg,55kg,57.5kg

For Time
Run 200m
25 Pull Ups
200m
25 Push Ups
200m
25 Ab Mat Sit Ups
200m
25 Squats

A 7.08
V 10.43

Power Cleans 70kg
Sand Bag Load Clean& Carry

End Suffer