Perth Crossfit Fitness Training Western Australia | Outdoor Exercise Workout Programs. Weight Loss | Muscle Tone | SF Gym Perth WA

 

CrossFit workout of the Day:

Todays WOD

To continue WOD's from the main site please go to www.crossfit.com


Get up to CrossFit Perth this weekend to support Rebecca, Ric, Travis and Sam in their quest to qualify for the Australasia Regional Games. SF Gym wants to see as many of you up there as possible, make it a weekend to remember for CrossFit in WA!   For more information please contact us

   Saturday 13th March
  Squat Clean

   Good Luck to Rebecca, Travis,
   Ric and Sam this weekend at
   the Sectionals. SF Gym wishes
   you all the best

   Warm up light jog
   5mins Technique

   "Elizabeth"

   For time:

   21-15-9

   Squat Cleans - 60/40kg
   Ring Dips

   Compare to 10/12/09

   Burpee Challenge
   = 40 Burpees

 Squat Clean


   Friday 12th March
  Shoulder Press

   Warm up skipping
   3 Rounds
   15 KB SDLHP
   10 Ring Dips

   Deadlift
   3-3-3-3-3
 
   Shoulder Press
   10-10-10

   Rollouts
   10-10-10

   Burpee Challenge
   = 38 Burpees
 
 Shoulder Press


   Thursday 11th March
  KettleBells For Sale at SF Gym - Contact us for more info

   Warm up light jog
   3 Rounds
   10 Wall Ball
   10 KB Swing

   "Tabata"

   Box Jumps
   Pull Ups
   Push Ups
   Squats
   Atomic Sit Ups

   20sec work, 10sec rest
   8 Rounds on each exercise
   1min rest between each
   exercise. Count reps and
   take lowest score for each
   exercise, add score of each
   exercise to get total

   Burpee Challenge
   = 36 Burpees

 KB


   Wednesday 10th March
  Nice work Nic - 30kg Weighted Pull Ups

   Warm up skipping
   3 Rounds
   5 Pistols
   10 Push Ups

   Overhead Squat
   5-5-5-5-5

   Weighted Pull Ups
   5-5-5-5-5

   L-Sit 3 x Max Hold

   Burpee Challenge
   = 34 Burpees

 Weighted Pull Ups


   Tuesday 9th March
  Knees to Elbow
   Warm up rowing
   Handstand Practice
 
   AMRAP in 20mins

   4 HSPU
   8 KB Swing - 24/16kg
   12 Knees to Elbow

   Burpee Challenge
   = 32 Burpees
 Knees to Elbow


   Monday 8th March
  Snatch
   Warm up skipping
    5mins Technique

   5 Rounds for time:

   Row 500m
   10 Snatch - 45/30kg
   30 Sit Ups

   Burpee Challenge
   = 30 Burpees
 Snatch


NAVIGATION:

What people had to say?

"In just one month I have lost 2.5kg and noticed an increase in strength and endurance. I look forward to more results in the near future."

A. Tosi - Stirling
"There is no better fitness programme for fire fighters or law enforcement."

M. Bender, 10 time winner of the "Toughest cop alive" competition
www.crossfit.com

CONTACT DETAILS

Address
Unit 313/396 Scarborough Beach Rd
Osborne Park WA  6017

Ph: 08 6465 4777
Mobile:0439 728 637
info@sfgym.com.au
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