CrossFit Sydney "The Method"

CrossFit Conditioning
Get Functional
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au







CFHQ WOD


For Time
70kg Power Clean 15 reps
30 ring dips
70kg Power Clean 12reps
24 Ring Dips
70kg Power Clean 9 reps
18 Ring Dips
70kg Power Clean 6reps
12 Ring Dips
70kg Power Clean 3reps
6 Ring Dips

record time taken



ENDURANCE WOD

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6


STRENGTH WOD

Power Snatch
80%x2x3

Power C&J
80%x1+2x3



for Time
3Rds
15 Kippers
10KB Snatch 25%BW


The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.