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


Congrats to Bec for qualifying for the Regional Games in May - Great Work!! A fine effort by the boys - Ric, Travis and Sam - they gave everything they had and did an awesome job. SF Gym is very proud of all of you. Thank you to those that came to support our athletes, the Cheer Squad was amazing!!!

   Saturday 20th March
  KettleBells are now For Sale at SF Gym -
   Contact us for more info
   Warm up rowing
   5 Rounds
   10 Squat Jumps
   10 Push Ups

   3 Rounds for time:

   Run 800m
   20 KB Swing
   - 24/16kg
   30 KB SDLHP
   - 24/16kg

   Use same weight for
   each exercise

   Burpee Challenge
   = 54 Burpees
 KB


   Friday 19th March
  Thanks to Saad from Potomac crossfit in DC

   Warm up skipping
   Technique training

   For time:
   25 Squats
   25 Push Ups
   25 Wall Ball
   25 Sit Ups
   50 Squats
   50 Push Ups
   50 Wall Ball
   50 Sit Ups
   75 Squats
   75 Push Ups
   75 Wall Ball
   75 Sit Ups

   Burpee Challenge
   = 52 Burpees

potomacrossfit


   Thursday 18th March
  Deadlift

   Warm up rowing
   5 Rounds - light bar/stick
   10 Deadlift
   10 Back Squat
   10 Shoulder Press

   "CrossFit Total"

   1 Rep Max of:

   Deadlift
   Back Squat
   Shoulder Press

   Compare to 23/11/09

   Burpee Challenge
   = 50 Burpees

 Deadlift


   Wednesday 17th March
 

   Warm up skipping
   10mins Technique
   Rowing Technique

   5 x 500m Row
   1:1 Rest

   Compare to 22/1/10

   3x10 Rollouts

   Burpee Challenge
   = 48 Burpees

 Rowers


   Tuesday 16th March
  HSPU

   Warm up rowing
   3 Rounds
   3 Snatch Grip Deadlift
   5 Hang Power Snatch
   7 Overhead Squat

   3 Rounds for time:

   50 Squats
   30 Pull Ups
   10 HSPU

   Burpee Challenge
   = 46 Burpees

 HSPU


   Monday 15th March
  Check out the results for the Sectionals at www.crossfit.com

   Warm up skipping
   3 Rounds
   10 Wall Ball
   10 Ring Dips

   5 Rounds for
   Max Reps:
 
   2/3 BW Thruster
   Pull Ups (Strict)
  

   Burpee Challenge
   = 44 Burpees

 


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
GTP Web Site Design Perth | Stats 
Add To Favourites   Add Google Bookmarks   Add Yahoo Bookmarks