CrossFit Sydney "Experience!"

CrossFit Conditioning
For Life For Sport
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Contact
Fitness@CrossFitSydney.com.au




CFHQ WOD

Hang Power Clean
1-1-1-1-1-1-1

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:
Swim: 4x(25m/y + 50m/y + 100m/y)

Bike: 4x(1/4mile +1/2mile +1mile)

Run: 4x(100m + 200m+ 400m)

C2: 4x(150m +300m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.
Foul if you miss your interval time on any one of the intervals.
Foul = Bottom to Bottom Tabata squats. hold at bottom for 10sec.

STRENGTH WOD

Back squat
90%x2x2

Snatch pull
107%x1x2

Press
80%x4x4

Weighted GHD Sit Ups
3x10

Russian Twists
3x20



Ode to the People who Do.

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt