CrossFit FlindersUni @CrossFitFU
Busting out workouts @ Flinders Uni. The first CrossFit in a university in Australia. Be a part of something exciting. crossfitflindersuni.com.au Flinders University, SA Joined May 2013-
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Hi Team, the Tuesday evening session (5.30 pm) this week will not take place. Apologies for any inconvenience caused.
A- Build to a heavy set of: 5 Back Squats B- Partner Wod 400m Dead Carry 5 DBall Squats each every 100m 400m Farmers Carry 5 Russian KBS each every 100m
A- Skill Practice (12mins) Pistol Squat -Ankle mobility -Russian step-ups -Shrimp squats B- 3 Rds of: 1000m Row 5mins Rest *Aim for the same split time for each interval
A- 3 Rds of: 3 Snatch High Pulls 3 Hang Muscle Snatch 3 Hang Squat Snatch 3 Segmented Snatch Balance B- Lift Every 2mins (5 sets): 1 Power Snatch 3 OHS 31X1 C- 20-20-20 Russian KBS Burpees to a target
A- 10-8-6-4-2 Incline DB Bench Press BB Bent Over Rows 30sec Feet Elevated Side Plank/side B- 20-15-10 DB Push Press Renegade Rows Rest 3mins 20-15-10 DB Floor Press DB Deadlifts
*PUBLIC HOLIDAYS CLOSURES* Hi Team, there a number of upcoming public holidays this week and next on which no sessions will be schedules at the box. Friday 19th April - Closed Monday 22nd April - Closed Thursday 25th April - Closed
A- 3 Rds of: 5 RNT DB Split Squats/side 5 Russian Step-ups/side 10 Marching Glute Bridges Rest 1:30 B- Lift every 3mins (15mins) 3 Back Squats 3 Ring Pull-ups C- 5-4-3-2-1 Deadball Cleans *30 DUs each round
Hi Team, Due to graduations, please enter the box through the void next week, beginning with tomorrow morning's session.
A- Handstand & Peg Board Practice (15mins) -Partnered Balance Drills -Freestanding Handstands -Spotted Handstand Walking B- 3 Rds of: 10 Banded Strict C2B Pull-ups 10 Standing KB Press C-4 Rds of: 3 SArm KBS... facebook.com/CrossfitFlinde…
A- Mobility (10mins) Focus on an area you struggle with B- AMRAP 30mins Row 400/300m 20sec Active Hang 20sec Ring Push-up Hold Ride 0.6/0.4 20sec Deadball Hold 20sec Dip Support Run 400m 20sec Reverse Plank 20sec Wall Sit *Moving at a conversational pace
A- 3 Rds of: 3 Snatch High Pulls 3 Snatch BTN Push Press 3 OHS 3 Segmented Snatch Balance B- Lift Every 2mins (6 sets): 1 Snatch High Pull 1 Hang Power Snatch 1 OHS C- 2 Rds of: 30 OHS 20/15kg 400m Run Rest 2:00
A- EMOM 16mins 1- 6-8 DB Bench Press 2- 6-8 Ring Rows 3- 3 Turkish Get-ups *Left Arm 4- 3 Turkish Get-ups *Right Arm B- Every 2mins for 10mins 30sec Max Effort Row
A- 4 Rds of: 5 Back Squats (32X1) Rest 30sec 5 RNT DB Split Squat/side Rest 30sec 5 KB SLDL/side Rest 1:30 B- In Teams of 3 Complete 3 Rds of: 30 Strict Pull-ups 30 Deadball Cleans 30 Deadball Squats
A- EMOM 9mins 1- 10-12 Handstand Shoulder Taps 2- 30 Tuck Rocks + 10sec Hollow Hold 3- 5 Jumping Bar MUs 4- 15sec Rotational Side Plank/side B- 3 Rds of: 3-5 UG Pull-ups (331X) 3-5 Negative HSPUS C- For time:... facebook.com/CrossfitFlinde…
A- Build to a heavy (15mins) 3 Rack Pulls (above the knee) B- AMRAP 15mins 25/20cal Row 10 Walk outs 0.4/0.3 Bike 30m Deadball Carry 10 Marching Glute Bridges
A- 3 Rds of: 3 Snatch High Pulls 3 Hang Muscle Snatch 3 Snatch BTN Push Press 3 Hang Squat Snatch 3 OHS B- Lift Every 2mins (5 sets): 2 Hang Power Snatch 2 OHS C- In Teams of 3: 5 Rds of: 200m Run *1 runs, 2 rest
A- Turkish Get-up Practice (12mins) B- 3 Sets of: Max Reps of Bench Press @70% of last week’s 3RM + 10 Feet Elevated Ring Rows Rest 2mins C- For Time: Row 1000m
A- For Distance: 4x3 Broad Jumps B- Lift every 2mins (10mins) 3 Back Squats B- 5 Rds of: 5 TnG Deadball Cleans 5 Weighted Pull-ups 5 BB Athletic Rear Lunge/side Rest 2min
Amazing effort by the Team this morning on the 6.8km Head of the River rowing challenge @flindersunisportfitness @ Flinders University Sport & Fitness — at Flinders University Sport & Fitness facebook.com/48393106500902…
A- 4 Rds of: 10 Pike Push-up Shoulder Taps 20sec Hollow Hold 1 Wall Walk + 10sec Hold 20sec Superman Hold Rest 1min B- 3 Rds of: 10 Seated UG Pull-ups 10 Seated KB Press C- 30-20-10 No Jump Burpees Wallballs
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