Apr
26

Friday 28th April

Jason

LEVEL 1

1. Gymnastics Conditioning 
5 Rounds: 
:60 seconds Light Row
40% of Max Kipping HSPU

2. Clean and Jerk
On the Minute x 9 
Hang Squat Clean + Squat Clean + Split Jerk

3. Conditioning


5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches 22.5/15

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  681 Hits
681 Hits
Apr
25

Thursday 26th April

tumblr_inline_mzzbmxXSnV1rbu2cc

LEVEL 1

1) 3 RDS

21/15 CAL BIKE

30 WALL BALL

2)ROMWOD

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  659 Hits
659 Hits
Apr
24

Wednesday 25th April

BrettWoodHero

WOOD-

 

5 Rounds for time of:


Run 400 meters


10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps

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  636 Hits
636 Hits
Apr
23

Tuesday 24th April

2015-crossfit-games-ben-smith-kettlebell

LEVEL 1

 

1. Strict Handstand Push-ups 


2 Rounds:


55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

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

2. Conditioning

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  912 Hits
912 Hits
Apr
22

Monday 23rd April

games2007-womenshopper

LEVEL 1

 

1, Squat Snatch


On the Minute x 12 

2XSnatch

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  697 Hits
697 Hits
Apr
21

Saturday 21st April

AkGJxrP-1024x681

Conditioning 


AMRAP 30:
500 Meter Row
21/15 Calorie Bike
3 Rounds of Chest to Bar “Cindy”

  592 Hits
592 Hits
Apr
20

Friday 20TH April

CF_Games_111_2048x2048

LEVEL 1

1. Deadlift


On the Minute x 7
3 Deadlifts
Build each set

2. Conditioning


4 Rounds For Time: 
21 Deadlifts 60/40
15 Box Jump Overs (24/20)
9 Push Jerks 60/40)

3. Conditioning

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  639 Hits
639 Hits
Apr
15

Thursday 19th April

pistol-squat-progression

LEVEL 1

1)2km Run time trial

2)ROMWOD

LEVEL 2

REST

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  598 Hits
598 Hits
Apr
15

Wednesday 18th April

d755eaa625b6f00e051ad849a3dc824a-1

LEVEL 1

1. Conditioning

2 Rounds:

400m Run
21/15 Calorie Bike
12 Squat Cleans 60/40

2. Barbell Cycling

 


2 Rounds:
10 Power Cleans (85/60
10 Front Squats 85/60
10 Push Jerks 85/60
Rest 2:00

 

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  647 Hits
647 Hits
Apr
15

Tuesday 17th April

160912181509-01-what-a-shot-sports-0913-restricted-super-169

LEVEL 1

1)Strict Handstand Push-ups

2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups

2. Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar 
rest 4 minutes 
AMRAP 4:
15/10 Calorie Row 
15 Burpees
15 Pull-ups

LEVEL 2

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  730 Hits
730 Hits
Apr
15

Monday 16th April

Clark2.02

LEVEL 1

 

1) Snatch technique- Build to heavy 5x1

2) "ISABEL"

30 Power Snatch @60/40

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  630 Hits
630 Hits
Apr
09

Saturday 14th April

Brooke-Ence-bar-muscle-up-800x400

1)Conditioning


For Time: 


30/24 Calorie Row


30 Burpee Box Jump Overs (24/20)


30 Thrusters (50/35)

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  640 Hits
640 Hits
Apr
09

Friday 13th April

Course1-1150x647

level 1-

 

1. Conditioning

3 Rounds:

75 Double Unders 

50 Air Squats

15 Power Cleans (60/40)



2. Split Jerk

On the Minute x 10

Build to a Heavy Split Jerk

3. Front Squat

On the Minute x 10
Build to a Heavy Front Squat

4. Gymnastics Conditioning 

5 Rounds:

60 seconds Light Row

45% of Max Kipping Handstand Push-ups

 

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  599 Hits
599 Hits
Apr
09

Thursday 12th April

spealler-sled-push

LEVEL 1-

Partner WOD-

1KM SLED @ 60/40

100 Burpees

 

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  625 Hits
625 Hits
Apr
09

Wednesday 11th April

Jeff-Evans-OHS

LEVEL 1-

1. Overhead Squat

Build to a Heavy Set of 3


2. Conditioning

AMRAP 3

21 Overhead Squats (40/30)

21 Burpee Over the Erg 

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (50/35)

18 Burpee Over the Erg
 
Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (60/40)

15 Burpee Over the Erg 

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (70/45)

12 Burpee Over the Erg 

Max Calorie Row

3. Gymnastics 

4×14 Unbroken Chest to Bar Pull-Ups

Rest as little as needed between sets

LEVEL 2-

 

1. Barbell Cycling

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  710 Hits
710 Hits
Apr
09

Tuesday 10th April

JoshEverettDeadlift505

Level 1-

1) Strict HSPU TECH

2) DEADLIFT

5RM

3) EMOM 12

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  595 Hits
595 Hits
Apr
08

Monday 9th April

tia-clair-toomey-1

Level 1

 

1)Squat Snatch- 

EMOM 12

X2 Reps increasing to heavy double

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  676 Hits
676 Hits
Mar
31

SATURDAY 7TH APRIL

1) 1. Conditioning

800 Meter Run 

6 Rounds “The Chief” 60/40

400 Meter Run

4 Rounds “The Chief” 60/40

200 Meter Run

2 Rounds “The Chief” (60/40


“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

 

(ADDITIONAL OPTIONAL WORK-)

2. Rope Climbs

21 Calorie Ski Erg

5 Rope Climbs

15 Calorie Ski Erg

3 Rope Climbs

9 Calorie Ski Erg

1 Rope Climb

  579 Hits
579 Hits
Mar
31

FRIDAY 6TH APRIL

Picture-0063-e1361713036459

LEVEL 1-

1. Kipping Handstand Pushups

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups


2. Clean and Jerk

On the Minute x 9 (3 Rounds) – 

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1-3– 73%

Minute 4-6 – 78%

Minute 7-9 – 83%

3. Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

 

LEVEL 2-

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  595 Hits
595 Hits
Mar
31

THURSDAY 5TH APRIL

maxresdefault

LEVEL 1-

1)  PARTNER WOD-

Teams of 2

AMRAP 20:

9 Calorie Assault Bike

12 Calorie Row

9 Kettlebell Swings 32/24

 

2) ROMWOD

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  644 Hits
644 Hits

Get in touch

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5.30am - 11.00am
4.30pm - 8.00pm

Saturday
8am - 10am

Contact

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

Location

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