“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
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Welcome to CrossFit Geelong
CrossFit is a fitness program designed around the things you do in the real world. Its personal training, but in a group setting to make it more challenging! We borrow exercises from things like weightlifting, gymnastics, rowing, track and field, and we mix it up a lot, so your body is always adapting, getting stronger, faster and better conditioned
Our workouts are different every day so you never get bored, and they are scalable to any fitness level, which means we have semi-professional Athletes working out next to pensioners, but they are each working out at their own level of intensity. With us you get focused personalized training; you aren’t signing up to use a bunch of machines and be left alone.. Most of the workouts are done for time, so it's up to you to set the pace for yourself.
We are the only licensed CrossFit Affiliate in Geelong and our trainers have years of experience in CrossFit methods.
Tuesday 7th September
AMRAP in 20 min
Option A: As required
4 Wall Ball
7 Paused L-Holds
11 Squats
14 V-ups
Option B: Scaled
4 Wall Ball
7 Knee Tucks
11 Squats
14 V-Ups
Option C: Scale as required
3 Wall Ball
5 Knee Tucks
7 Squats
9 V-ups/Situps
Kettlebell Training
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Monday 6th September - WOD
Option A: As Required
40 Jumping Chins
10 Push Ups
Run 100m
30 Jumping Chins
20 Push Ups
Run 100m
20 Jumping Chins
30 Push Ups
Run 100m
10 Jumping Chins
40 Push Ups
Option B: Scaled
40 Power Band Jumping Chins
10 Push Ups
Run 100m
30 Power Band Jumping Chins
20 Push Ups
Run 100m
20 Power Band Jumping Chins
30 Push Ups
Run 100m
10 Power Band Jumping Chins
40 Push Ups
Option C: Scale as required
25Power Band Jumping Chins
5 Push Ups
Run 70m
20 Power Band Jumping Chins
10 Push Ups
Run 100m
15 Power Band Jumping Chins
15 Push Ups
Run 100m
10 Power Band Jumping Chins
20 Push Up
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Saturday 4th September - WOD
Option A:
100m Waiters walks 20kg/16kg
100m Sprint
100m Farmers walks 20kg/16kg
100m Sprint
5 Rounds
** rest as required between rounds
Option B: Scaled
100m Waiters walks 16kg/12kg
100m Sprint
Farmers walks 16kg/12kg
100m Sprint
5 Rounds
** rest as required between sprints
Option C: Scaled as required
70m Waiters walk
70m Sprint
70 Farmer walks
70m Sprint
5 Rounds
* rest as required between sprints
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Friday 3rd September - WOD
Option A: As required
15 Burpees
20 Walking lunges
25 Squats
30 Push-ups (hands released @ bottom)
35 Sit-ups
70 m Sprint
* 4 Rounds
Option B: Scaled
10 Burpees
16 Walking lunges
20 Squats
24 Pushups
30 Sit ups
70 m Sprint
* 4 Rounds
Option C: Scaled as required
5 Burpees
8 Walking lunges
11 Squats
14 Push ups
17 Sit ups
Sprint 70m
*4 Rounds
FOR TIME
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Thursday 2nd September - WOD
REST DAY
Louie Simmons Powerlifting
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Wednesday 1st September- WOD
Option A: As Required
Chest to bar Chin Ups
3,3,3,3,3
Every min for 18 min complete:
3 Burpee Pullups
5 SDHP @ 20kg
*Penalty = 500m row for every round missed
Option B: Scaled
Chin to bar Chin ups:
3,3,3,3,3
Every min for 18 min complete:
3 Burpees
3 Jumping Pull Ups
4 SDHP @ 16kg
*Penalty = 400m Row for every round missed
Option C: Scale as required
Power Band Chin Ups
3,3,3,3,3
Every min for 15 min complete:
2 Burpees
2 Pull Ups/Jumping Pullups
3 SDHP
*Penalty = 250m row for every round missed
Comments (0)
Tuesday 31st August - WOD
10 Turkish Getups
100m Run (alleyway)
8 Turkish Getups
100 m Run
6 Turkish Getups
100m Run
4 Turkish Getups
100 m Run
2 Turkish Getups
100 m Run
FOR TIME!
*Weight used for your Turkish Getups is your 2 RM on your non-preffered hand.
