May
21

Monday 20th May

WODIFY

ALL WODS FOR ALL PROGRAMS CAN BE FOUND ON YOUR WODIFY APP.....EVERY MEMBER SHOULD HAVE RECIEVED AN EMAIL ASKING YOU TO CHANGE PASSWORD AND THEN YOU CAN LOGIN, UPDATE SCORES, MANAGE PROFILE, TRACK NUTRITION....ITS AWESOME!!!!!

 

ANY DRAMAS SEE BEN AND HE WILL SORT IT FOR YOU!!!!

 

  618 Hits
618 Hits
May
19

Saturday 19th May

2014RCFG_DAY2_EVENT3_Triple3_037

TRIPLE 3

ROW 3KM

300 DU

RUN 3 MILE

  599 Hits
599 Hits
May
18

Friday 18th May

hqdefault

LEVEL 1

1) EMOM 9

3X HANG PWR SNATCH increasing in weight

2. Conditioning


AMRAP 13:
55 Barbell-Facing Burpees
55 Pull-Ups
55 Calorie Row
55 Handstand Push-ups

Continue reading
  485 Hits
485 Hits
May
17

Thursday 17th May

z-4b

LEVEL 1

KAREN- 150 WALL BALLS FOR TIME

ROMWOD

LEVEL 2

REST

Continue reading
  636 Hits
636 Hits
May
16

Wednesday 16th May

krossfit-atlet-strit-horner

LEVEL 1

1. Barbell Cycling
For Time:
21 Push Presses 50/35
21 Front Squats 50/35
21 Hang Power Cleans 50/35

Rest 2:00

15 Push Presses 60/40
15 Front Squats 60/40
15 Hang Power Cleans60/40

)Rest 2:00

9 Push Presses 70/45
9 Front Squats 70/45
9 Hang Power Cleans 70/45

Continue reading
  666 Hits
666 Hits
May
15

Tuesday 15th May

1_zBUJug4iojQqvdSnkpb2ag

LEVEL 1

1. Handstand Push-ups


AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)


Rest 1:00


AMRAP 2:00
Strict Handstand Push-ups

Continue reading
  632 Hits
632 Hits
May
14

Monday 14th May

old-school-ohs

LEVEL 1

1) Snatch COMPLEX-

7 Sets (Building to a Heavy):
Power Snatch + 
Low Hang Squat Snatch + 
Overhead Squat

2) 3X1 Hang Snatch

3) AMRAP 15

Continue reading
  707 Hits
707 Hits
May
12

Saturday 12th May

SteveWillisAustralasia09_th

1. Conditioning


0:00 – 10:00 – 1 Mile row, Max Squat Clean (60/40)


10:00 – 13:00 – Rest

13.00-20.00 - 800m row , Max Power Snatch (50/35)


20:00 – 23:00 – Rest

Continue reading
  616 Hits
616 Hits
May
11

Friday 11th May

glen

LEVEL 1

Conditioning


“Glen”
30 Clean and Jerks (60/40)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

LEVEL 2

1. Gymnastics

Continue reading
  657 Hits
657 Hits
May
10

Thursday 10th May

Games2013_NE_MidDay_floater2

ALL CLASSES

TABATA THIS

BIKE-CAL

ROW-CAL

THRUSTER @ 20/15

Continue reading
  618 Hits
618 Hits
May
09

Wednesday 9th May

Manfred-Atlas-Stones

ALL CLASSES

1. Weightlifting


Running Clock…


5 Minutes to find Heavy Single Push Press
5 Minutes to find Heavy Single Push Jerk
5 Minutes to find Heavy Single Split Jerk
10 Minutes to find a Heavy Back Squat Triple



3. Conditioning

Continue reading
  646 Hits
646 Hits
May
08

Tuesday 8th May

Cam-c2b

LEVEL 1

1. Conditioning
AMRAP 4:
27 Calorie Row
21 Power Cleans (60/40)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (50/35)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (40/30)
15 Burpee Box Jump Overs (24/20)

Continue reading
  510 Hits
510 Hits
May
06

Monday 7th May

power-snatch

LEVEL 1

1. Strict Handstand Push-ups


Max Strict Handstand Pushups
Rest 3:00
3 Sets of 30%

rest as needed between

2. Power SnatchX2
On the Minute x 10


3. Conditioning

Continue reading
  578 Hits
578 Hits
May
05

Saturday 5th May

Dan-Bailey-Heavy-DT

1. Conditioning


5 Rounds on the 4:00: 
400 Meter Run
1 Round of “DT” (155/105)

2. Midline


3 Rounds For Quality: 
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit

  660 Hits
660 Hits
May
04

Friday 4th May

T90_Wayne_Rooney_overhead_kick_01_hd_1600

LEVEL 1

1. Conditioning


3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (50/35)



2. Weightlifting


On the 2:00 x 7:

Continue reading
  637 Hits
637 Hits
May
03

Thursday 3rd May

b3b0ae7fe2660dc169d4df26929118e1--annie-rings

LEVEL 1

1,EMOM 20

ROW 20/15 CAL

15 WALL BALLS

2,ROMWOD

Continue reading
  686 Hits
686 Hits
May
02

Wednesday 2nd May

images-1

ALL CLASSES

1. Barbell Conditioning


AMRAP 2:00 @ (50/35)
9 Power Cleans 
9 Front Squats 
9 Push Jerks 
AMRAP Clusters in time remaining



Rest 3:00

AMRAP 2:00 @70/45
7 Power Cleans
7 Front Squat 
7 Push Jerks 
AMRAP Clusters in time remaining

Continue reading
  665 Hits
665 Hits
May
01

Tuesday 1st May

RICHFROM

LEVEL 1

. Strict Handstand Push-ups 


2 Rounds:


60% of Max Unbroken Strict Handstand Push-ups 
50% of Max Unbroken Strict Handstand Push-ups 
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

 

Continue reading
  487 Hits
487 Hits
Apr
30

Monday 30th April

ff271be8b02493b6456ce7b84eb4442f

LEVEL 1

1. Ring Muscle-Ups


3 Rounds:


20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds

.2. Conditioning

Continue reading
  491 Hits
491 Hits
Apr
27

Saturday 28th April

images

1. Running Clock Conditioning

On the 0:00…



80/60 Calorie Row

On the 10:00…

3 RFT:
10 Power Snatch (135/95)
10 Bar Muscle-Ups

On the 20:00…

Continue reading
  488 Hits
488 Hits

Get in touch

Opening hours

Monday-Friday
5.30am - 11.00am
4.30pm - 8.00pm

Saturday
8am - 10am

Contact

Email info@evolutionfitnesscentralcoast.com.au
Phone 0417 680 426

Location

304 Manns Rd,
West Gosford, 2250