CrossFit P4P http://www.crossfitp4p.com.au Not Just Another CrossFit Box Tue, 23 Jan 2018 01:17:27 +0000 en-CA hourly 1 http://wordpress.org/?v=4.2.19 Friday 28th April 2017 http://www.crossfitp4p.com.au/friday-28th-april-2017/ http://www.crossfitp4p.com.au/friday-28th-april-2017/#comments Fri, 28 Apr 2017 04:29:41 +0000 http://www.crossfitp4p.com.au/?p=3331 test2  

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Loading the WODs from Beyond the Whiteboard

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]]> http://www.crossfitp4p.com.au/friday-28th-april-2017/feed/ 0 WOD Tuesday 27th September 2016 http://www.crossfitp4p.com.au/wod-tuesday-27th-september-2016/ http://www.crossfitp4p.com.au/wod-tuesday-27th-september-2016/#comments Mon, 26 Sep 2016 08:42:20 +0000 http://www.crossfitp4p.com.au/?p=3256 30 Minute EMOM Odd Minute – 200m Run Even Minute – 10 Burpees

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]]> 30 Minute EMOM
Odd Minute – 200m Run
Even Minute – 10 Burpees

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]]> http://www.crossfitp4p.com.au/wod-tuesday-27th-september-2016/feed/ 0 Week Commencing 26th September 2016 http://www.crossfitp4p.com.au/week-commencing-26th-september-2016/ http://www.crossfitp4p.com.au/week-commencing-26th-september-2016/#comments Sun, 25 Sep 2016 08:34:34 +0000 http://www.crossfitp4p.com.au/?p=3252 We will continue this week with the following sessions 5:30am Tuesday, Wednesday, Friday 5-6:30pm (turn up anytime between 5 and 6pm) Monday, Tuesday, Thursday Anyone keen to do a 5km/ 30 min run on Thursday at 5:30am, please let me know in the Facebook group WOD for Monday PM and Tuesday AM 5 x 3 […]

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]]> We will continue this week with the following sessions
5:30am Tuesday, Wednesday, Friday
5-6:30pm (turn up anytime between 5 and 6pm)
Monday, Tuesday, Thursday

Anyone keen to do a 5km/ 30 min run on Thursday at 5:30am, please let me know in the Facebook group

WOD for Monday PM and Tuesday AM

5 x 3 minute AMRAP
10 Med Ball Squat Jumps
15 Dumbbell Push Press 20/15kg
10 Med Ball Sit-ups
Rest 30 Sec between each AMRAP

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]]> http://www.crossfitp4p.com.au/week-commencing-26th-september-2016/feed/ 0 WOD 3 | WC 19 September 2016 http://www.crossfitp4p.com.au/wod-3-wc-19-september-2016/ http://www.crossfitp4p.com.au/wod-3-wc-19-september-2016/#comments Sun, 25 Sep 2016 08:23:57 +0000 http://www.crossfitp4p.com.au/?p=3250 20 Minute AMRAP of Cards HEART = V-Ups DIAMOND = Goblet Squats 24/16kg Kettlebell SPADE = Push-ups CLUB = Kettlebell Swings 24/16kg

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]]> 20 Minute AMRAP of Cards
HEART = V-Ups
DIAMOND = Goblet Squats 24/16kg Kettlebell
SPADE = Push-ups
CLUB = Kettlebell Swings 24/16kg

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]]> http://www.crossfitp4p.com.au/wod-3-wc-19-september-2016/feed/ 0 WOD Tuesday 20th September 2016 http://www.crossfitp4p.com.au/wod-tuesday-20th-september-2016/ http://www.crossfitp4p.com.au/wod-tuesday-20th-september-2016/#comments Tue, 20 Sep 2016 00:47:37 +0000 http://www.crossfitp4p.com.au/?p=3247 Stairs… 10 Sets for time OR AMRAP in 25 Minutes Meet at Captain Burke Park at 5pm. We will leave at 5:10pm. Anyone wanting to start later than this meet at the bottom of the stairs for a start time of 5:15, 5:30 or 5:45pm. WEDNESDAY AM – meet at Captain Burke Park as usual. […]

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]]> Stairs…
10 Sets for time
OR
AMRAP in 25 Minutes

Meet at Captain Burke Park at 5pm. We will leave at 5:10pm. Anyone wanting to start later than this meet at the bottom of the stairs for a start time of 5:15, 5:30 or 5:45pm.

WEDNESDAY AM – meet at Captain Burke Park as usual. We will run from here.

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]]> http://www.crossfitp4p.com.au/wod-tuesday-20th-september-2016/feed/ 0 WOD Monday 19th September 2016 http://www.crossfitp4p.com.au/wod-monday-19th-september-2016/ http://www.crossfitp4p.com.au/wod-monday-19th-september-2016/#comments Mon, 19 Sep 2016 03:37:52 +0000 http://www.crossfitp4p.com.au/?p=3244 “Not Badger” 3 rounds for time of: 30 Med Ball Cleans 30 Burpees 800m Run Turn up between 5 and 6pm. A warmup, movement practice and WOD will commence every 15 minutes.

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]]> “Not Badger”
3 rounds for time of:
30 Med Ball Cleans
30 Burpees
800m Run

Turn up between 5 and 6pm. A warmup, movement practice and WOD will commence every 15 minutes.

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]]> http://www.crossfitp4p.com.au/wod-monday-19th-september-2016/feed/ 0 WOD Friday 16th September 2016 http://www.crossfitp4p.com.au/wod-friday-16th-september-2016/ http://www.crossfitp4p.com.au/wod-friday-16th-september-2016/#comments Thu, 15 Sep 2016 12:05:42 +0000 http://www.crossfitp4p.com.au/?p=3242 8 X 400m sprints Every 3:30

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]]> 8 X 400m sprints
Every 3:30

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]]> http://www.crossfitp4p.com.au/wod-friday-16th-september-2016/feed/ 0 WOD Wednesday 14th September 2016 http://www.crossfitp4p.com.au/wod-wednesday-14th-september-2016/ http://www.crossfitp4p.com.au/wod-wednesday-14th-september-2016/#comments Tue, 13 Sep 2016 19:20:59 +0000 http://www.crossfitp4p.com.au/?p=3240 10-1 Dumbbell Squat cleans 15/10 Wall Balls *complete 300m run in between each round

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]]> 10-1
Dumbbell Squat cleans 15/10
Wall Balls

*complete 300m run in between each round

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]]> http://www.crossfitp4p.com.au/wod-wednesday-14th-september-2016/feed/ 0 WOD Tuesday 13th September 2016 http://www.crossfitp4p.com.au/wod-tuesday-13th-september-2016/ http://www.crossfitp4p.com.au/wod-tuesday-13th-september-2016/#comments Mon, 12 Sep 2016 09:09:18 +0000 http://www.crossfitp4p.com.au/?p=3235 KB Sumo Deadlift Highpull Leg raises KB Clean & Jerk (alt) Walking lunges Burpee Box Jump Battle ropes Rest 1 minute Spend 40 seconds on one movement and rotate to the next in the 5 seconds rest Repeat for a total of 5 rounds

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]]> KB Sumo Deadlift Highpull
Leg raises
KB Clean & Jerk (alt)
Walking lunges
Burpee Box Jump
Battle ropes
Rest 1 minute

Spend 40 seconds on one movement and rotate to the next in the 5 seconds rest

Repeat for a total of 5 rounds

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]]> http://www.crossfitp4p.com.au/wod-tuesday-13th-september-2016/feed/ 0 WOD Monday 12th September 2016 http://www.crossfitp4p.com.au/wod-monday-12th-september-2016/ http://www.crossfitp4p.com.au/wod-monday-12th-september-2016/#comments Sun, 11 Sep 2016 11:01:34 +0000 http://www.crossfitp4p.com.au/?p=3233 For time: 2400m Rest 3 min 1600m Rest 3 min 800m Rest 2 min 400m Rest 1 min

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]]> For time:
2400m
Rest 3 min
1600m
Rest 3 min
800m
Rest 2 min
400m
Rest 1 min

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]]> http://www.crossfitp4p.com.au/wod-monday-12th-september-2016/feed/ 0