CrossFit Sydney "Spreading the Word"

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Fitness@CrossfitSydney.com.au





CFHQ WOD

For Time
3rds
30m Walking lunge
50 Squat
25 Back Extensions

Record Time taken



ENDURANCE WOD

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.


STRENGTH WOD

Snatch
max for day; 85% of that x 1 x 3

Clean & jerk
max for day; 85% of that x 1 x 3

Front squat
80% x 3 x 3

Front/side planks
2 x max hold



Spreading the Word

The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.
G Glassman