August 19, 2019

WOD WOD, August 20, 2019

The WODfather Warm-up A) Gym length flow B) Barbell tech, PC and PJ Metcon (Time) Pairs Chipper: 27 Minute running cap Part A) For time ( 20 minute cap ) Row 1000/800m 22 x PC and Push Jerk 22 x C2B Pull Ups Row 800/600m 16 x PC and Push Jerk 16 x C2B Pull…

READ MORE
August 18, 2019

WOD WOD, August 19, 2019

Monday EMOMATHON A massive shout out to all Chamber ALLSTAR’s teams and supporters. What a weekend you all put on. Full praise is deserved to you all and THANKYOU for representing The Chamber! Warm-up A) Partnered shoulder opener B) Handstand progressive warm-up C) Move into skill portion of the session Skill 4 Rounds for quality,…

READ MORE
August 17, 2019

WOD WOD, August 18, 2019

Sunday Runday Metcon (AMRAP – Rounds and Reps) Back on the sustainable Sunday fitness train… In Pairs AMRAP In 26 400m x run 30/20 x Cal bike / ski 200m x run 15/10 x cal Bike / ski 100m x KB Front rack carry *1 player works , 1 rests * Each player completes same…

READ MORE
August 16, 2019

WOD WOD, August 17, 2019

Saturday Spice n Rice All the best to the 5 Chamber ALLSTARS teams competing this weekend. Get down in your Chamber get up and support these champions! Metcon (AMRAP – Rounds and Reps) Teamwork makes the Dream work AMRAP 25 – with a partner 400m x Partner run 10 x Synchro burpees 20 x DBall…

READ MORE
August 15, 2019

WOD WOD, August 16, 2019

Friday Frothaz Warm-up 2 Rounds of 40sec on/20sec off 1- Bike 2- Skipping 3- 5/5 DB press Shoulder Press (Weight) E3M x 5 Sets, building: 3 x Strict Shoulder Press 5 x Push Press *5/5 DB row after each set – Heavy Metcon (Calories) Friday Breather EMOM EMOM x 21 1. 45 Second x Cal…

READ MORE
August 14, 2019

CrossFit Kids WOD, August 15, 2019

CrossFit Teens Term 3 Week 4!!! Game Hungry Hippo’s Gymnastics Weighted Pull ups! E3MOM x 5 : 5 x Weighted / Strict Pull ups Set 1 @ BW Set 2/3/4 @ weighted Set 5 @ BW Scale Set 1 : 10 x Ring Rows Set 2/3/4 : 5 x Banded from J hooks Set 5…

READ MORE
August 14, 2019

WOD WOD, August 15, 2019

Digging Deep Warm-up Athletic Warm-up : Glute pulls Toe touches Inchworms Footy kicks Lunge w/ rotation Burpee broad jumps 5 shuttles increase the pace *dead hang & beat swing after each Metcon (Time) Every 10mins for 3 rounds : 800m x run 20 x Toes 2 Bar 10 x burpee box jumps *8min cap each…

READ MORE
August 14, 2019

Olympic Weightlifting WOD, August 15, 2019

Maximum Effort Week 4 Snatch (Weight) E2M 5×2 @ 50% Clean and Jerk (Weight) E3M 2×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×1 @ 80% 1×1 @ 85% 1×1 @ 90% 1×1 @ 93% 1×1 @ 97% 1×1 @ 101% 1×1 @ 102%+

READ MORE
August 13, 2019

WOD WOD, August 14, 2019

Hump Day buddy Play Warm-up A) 2 Sets of : 10 x Cat-Cow 10 x Rocking Adductor 10 x Wrist Planches 10 x T spine rotations 10 x Lat Pulses 10 x Quadruped scap push-ups B) Power Snatch Tech Hang Snatch (Weight) E2M x 6 Sets: 3 x Snatch Pull 2 x Power Snatch 1…

READ MORE
August 12, 2019

WOD WOD, August 13, 2019

Sustain is the aim Warm-up A) Banded Lats x 2 Mins B) WOD simulation x 2 sets ( 30/30 ) 30s Ring Row 30s side plank L 30s side plank R 30-second ski 30s scap Push up Metcon (AMRAP – Reps) Sustained Conditioning 30 second Strict Pull up 30 second rest 30 second KB rack…

READ MORE