Crossfit for Kids at CFEA

Crossfit Kids East Adelaide is running again for the next six weeks from Saturday the 26th of May to the 30th of June.

We will be splitting the age groups into three separate sessions:

• Junior - 6 - 10 @ 11:00am - 11:30am
• Middle - 9 - 14 @11:30 am - 12:00pm
• Senior - 13 + @ 12:00pm - 12:40pm

Hi Everyone, our final Monday trial session will be this week so if you have had anyone waiting in the background to make a huge cameo appearance, this will be the week to do it!

Workout:

A: Push Press + Push Jerk 2+2

B: Max KB push press in 30 sec, rest 60 x 4

C: 10 D/U, rest 20 sec x 10

D: KB snatch x 5e/s rest 30 sec x 5

The Crossfit Games Australian Regional competition is on this weekend! There is some local talent form the other Boxes around town so let wish them all the best and hope they smash the other states. We've had the workouts up on the Board of Awesomeness for a while now so you can see what they are in for. The leaderboard can be found here. It will be updated live so you can watch

Workout:

For time
100 Wall Ball
50 Hang Power Clean at 50/30/20
25 Pull ups
12 Burpee Box Jumps
6 HSPU

I laughed my as off.... AMRAP on the Tug Toner

Workout: All to be performed at close to max effort

5 rounds
10 Jindo sit-ups
10 SDHP 16/12
20 DU's

rest 2 min

run 1 block

rest 2 min

40-20-10 rep
Swings (16/12)
walking lunge

rest 2 min

run 1 block @ 85-90%

rest 2 min

10 rounds
5 anchored sit-ups
5 squats
5 hand release push ups

Total

Workout:

1 RM Back Squat

1 RM Press

1 RM Deadlift

1 x ME Pull ups

Great work those of you that came a long Saturday, i hope the legs are working again. The Leaning Challenge is into its 3rd week now, how are you going with it so far?

Workout:

Hang Power Snatch

3, 3, 3

Power Snatch

1, 1, 1, 1, 1

Rest then 20min Team AMRAP

Max Unbroken Double Unders

2 Shuttle Runs

10 Thrusters

2 Shuttle Runs

10 Overhead Lunge

Workout: Tester

Back Squat

5, 4, 3, 2, 1

rest 2 mins

then 8 min AMAP Back Squat at 90%

rest then for time

30 Back Squat @ 50%

10 Pull Ups

30 Front Squat @ 40%

20 PullUps

30 Thrusters @ 30%

30 Pull Ups

Saturday is going to be a testing day so make it down if you can. We'll be doing some back squats so check out the mobility video and get yourself prepared for a big session

Workout:

A: 10 min amrap at 80%
2 farmers walk
10 Box Jumps

rest 4 min

B: 10 min amrap at 85%
15 Push press
5 tyre flips
2 shuttles

C: 10 min amrap at 85%
10 D/U
15 Situps

10 days into the leaninig challenge and your bodies are probably now adapting well to a lower carb/ higher fat diet. How are you feeling and performing at the gym? Post thoughts to comments

Workout:

for time

3 Hang Power Clean

5 Burpees

7 Box Jumps

2 Shuttle Runs

rest 4 mins

3 rounds for distance

row 4 seconds (95%)

rest 4 mins

(rest time to be spent practicing MU,OHS or HS)

Workout:

Hang Snatch Pull

3, 3, 3, 3

Hang P.Snatch + P.Snatch

2, 2, 2, 2

Power Snatch

AMAP @ 80% (3 sets)

rest then 5 mins max Double Unders