CrossFit Newcastle Rugby

Give'm Cold Steel

2011-02-24T12:54:00.000+11:00

Guys we've launched a new website with Speed, Strength & Conditioning, Conjugate and Recovery Programmes.

Check it out;

CrossFit Newcastle

2010-03-15T19:55:00.001+11:00

New Website

2010-02-16T14:43:00.000+11:00

we have launched our new website;

please go to CrossFitNewcastle.com.au

the WODs are listed down the right hand side.

we'll also be posting seminar dates shortly.

In Season

2010-02-11T09:56:00.000+11:00

A]
Max in 5mins;
Muscle-ups

Max in 5mins;
Thrusters @ 60kg

B]
For time;
120 Double Unders

Pre Season

2010-02-11T09:52:00.000+11:00

A]
Power Clean
5-5-5-5-5

B]
21-15-9 reps for time of;
200m Run
Clean & Jerk @ 70kg
Double Unders

C]
15m Reverse band sprints @ blue band, 6 reps

In Season

2010-02-10T07:40:00.001+11:00

A]
Deadlift
3-3-3-3-3

Press
5-5-5

B]
Max in 20mins;
Thruster @ 20kg, 10 reps
SDHP @ 20kg, 10 reps
KBS @ 32kg, 10 reps

Legend retires

Pre Season

2010-02-10T07:36:00.000+11:00

A]
10 sets 2 reps
Box Squat

B]
Max in 7mins;
Double unders

C]
Reverse band sprints;
15m, 3reps @ blue band

In Season

2010-02-09T08:32:00.000+11:00

A]
1-1-1-1-1-1-1
Thruster

B]
6rounds for time of;
Deadlifts @ 150kg, 3 reps
Burpee, 15 reps
Double unders, 30 reps

Pre Season

2010-02-09T08:29:00.000+11:00

A]
2 X Max band sprints in 2mins, Blue band @ 15m

B]
2 rounds for time;

500m Run
20 Burpees

C]
100 Medball twists @ 10kg
30 Overhead Sit-ups @ 10kg

In Season

2010-02-06T03:54:00.000+11:00

Game Day

Pre Season

2010-02-06T03:53:00.000+11:00

A]
"Cindy"
Max rounds in 20mins of;
Pull-ups, 5 reps
Push-ups, 10 reps
Squats, 15 reps

B]
"Diane"
21-15-9
Deadlift @ 100kg
Handstand push-ups

In Season

2010-02-05T03:53:00.000+11:00

Day Off

Pre Season

2010-02-05T03:52:00.000+11:00

A]
"Lynne"
5 rounds for max reps;
Bench Press @ 100% Bodyweight
Pull-ups

rest as needed between rounds

B]
"Isabel"
For time;
Snatch @ 60kg, 30 reps

In Season

2010-02-04T03:50:00.001+11:00

A]
21-15-9
Push press @ 60kg
Back Squat @ 60kg
Box jumps @ 60cm

B]
60 GHD Sit-ups
30 GHD Back extensions

Pre Season

2010-02-04T03:50:00.000+11:00

A]
5 sets 5 reps
Deadlift

3 x Max Muscle-ups

B]
6 rounds for time;
Thruster @ 40kg, 6 reps
Chin-ups, 6 reps
KBS @ 32kg, 6 reps

C]
Max in 3mins;
Push-ups

Pre Season

2010-02-03T15:47:00.001+11:00

A]
3 sets 5 reps
Overhead Squat

3sets 3 reps
Snatch

B]
20-15-10
Overhead Squat @ 60kg
Power Snatch @ 60kg

C]
Max in 3mins;
10m Band sprint @ blue band

In Season

2010-02-03T03:47:00.001+11:00

A]
5sets 5reps
Thruster

Max in 3mins;
Chin-ups

B]
40m Sprint, 10 reps
rest 1min between reps

C]
Max Distance in 3mins;
Broadjump Burpees

In Season

2010-02-02T15:45:00.001+11:00

A]
3sets 3reps
Front Squat

3sets 3reps
Power Clean

B]
Max in 10mins;
7 KBS @ 32kg
7 Burpees

Pre Season

2010-02-02T03:45:00.000+11:00

A]
3sets 3reps
Shoulder Press

3 x Max Ring dips

B]
Max in 5mins;
Burpee Box Jumps

C]
Max in 5mins;
3 hanging leg raises
6 toes to bar

In Season

2010-02-01T03:43:00.000+11:00

A]
5sets 5 reps
Overhead Squat
Max in 3mins, Sit-ups

B]
20-15-10
Power Snatch @ 40kg
Ring Dips
Deadlift @ 140kg

C]
3 rounds;
Max Pushups
Max Handstand hold

Pre Season

2010-02-01T03:42:00.001+11:00

A]
3 x Max Chin-ups
3 x Max Pull-ups
3 x Max Push-ups

B]
30-20-10
Power Clean @ 50kg
Walking Lunges @ 10kg

C]
Max in 3mins;
Sit-ups

Pre Season

2010-01-30T08:05:00.001+11:00

A]
"Helen"
3 rounds of;
400m Run
21 KBS@24kg
12 pull-ups

B]
"Fran"
21-15-9
Thruster @ 40kg
Pull-ups

In Season

2010-01-30T08:04:00.001+11:00

Game Day

Pre Season

2010-01-29T10:13:00.000+11:00

A]
5reps 3sets
Back Squat

B]
5 rounds for time of;

Thruster @ 20kg, 20 reps
SDHP @ 20kg, 20 reps

C]
Max in 3mins;
Hollow Rocks

In Season

2010-01-29T10:12:00.001+11:00

Rest Day

Pre Season

2010-01-28T08:45:00.000+11:00

A]
1-1-1-1-1-1-1
Overhead Squat

B]
For time;
10-20-30
KBS @ 24kg
Push-up
Box jump

C]
Max in 3mins;
Half Get-ups @ 24kg

In Season

2010-01-28T08:43:00.000+11:00

A]
1-1-1-1-1-1-1
Overhead squat

B]
Max in 3mins;
Half Get-ups @ 24kg

C]
Max in 3mins;
GHD sit-ups

Pre Season & In Season

2010-01-27T09:41:00.000+11:00

A]
3sets 3reps
Hang Power Clean

3sets 3reps
Deadlifts

B]
max in 20mins;
200m run
Ring Dips, 10 reps
Pull-ups, 10 reps

C]
Medball Twists, 100 reps @ 10kg
Sit-ups, 100 reps

Always eat fresh!

In Season

2010-01-26T09:49:00.000+11:00

A]
3sets 3reps
power Snatch

3-3-3
Overhead Squat

B]
21-15-9
Thruster @ 60kg
Pull-up @ 10kg
100m Sprint

C]
Floor wipers, 20 reps
Leg raises, 20 reps
L-hold, 20 reps @ 3 secs

Pre Season

2010-01-26T09:45:00.002+11:00

Australia Day.
enjoy the day off

In Season & Pre Season

2010-01-25T10:07:00.000+11:00

A]
5reps 5sets
power Clean

3 x Max chin-ups

B]
5 rounds for time of;
200m Run
10 Pull-ups
15 KBS @ 24kg
20 Push-ups

C]
50m Overhead lunge @ 10kg

Pre Season

2010-01-23T00:57:00.003+11:00

A]
3 sets 5 reps
Thruster

3 sets of Max Chin-ups

B]
for time;
Thruster @ 50kg, 40 reps
Pull-ups, 30 reps
Row, 1km
Run, 500m

C]
Max in 5mins;
Turkish Get-ups @ 16kg

In Season

2010-01-23T00:54:00.000+11:00

Game Day

Pre Season

2010-01-22T06:43:00.004+11:00

A]
3 x 3 [this means same weight each set]
Shoulder Press

3-3-3 [this means increase weight each set]
Push Jerk

B]
3 rounds for time;
20 Push-ups
30 Box jumps
20 Pull-ups

In Season

2010-01-22T05:42:00.000+11:00

Rest Day
Game tomorrow

Pre Season

2010-01-21T07:39:00.002+11:00

A]
10 sets x 2 reps

Box Squats @ 60% of front squat.

Focus on speed coming up

B]
Tabata, 8 sets each;
Deadlift @ 90kg
Pull-up

C]
PNF stretch
Roll out
Ice massage if needed

In Season

2010-01-21T07:38:00.000+11:00

A]
5 x 200m Sprints

B]
max reps in 3mins;
10m band sprints, blue band

C]
PNF stretch
Roll out
Ice massage if needed

2010-01-20T09:44:00.007+11:00

Calling on all interested to sign-up and play in the Super14 fantasy League, go to;

http://s14fantasy.foxsports.com.au/M/home.mc

Register your team then join the league;

CrossFitNewcRugby

Pre Season & In Season

2010-01-20T04:00:00.001+11:00

A]
3 x Max Chin-ups
3 x Max Pull-ups
rest 2mins between each set

Do all chins first, then do all pull-ups.

B]
Max in 20mins;
100m Sprint
10 Thrusters @ 20kg
10 Sumo Deadlift High Pulls @ 20kg

C]
Max in 7mins;
Double Unders

CrossFit Newcastle Rugby will be entering 2 teams in the Dubai 7s this year, who's in?

In Season

2010-01-19T06:39:00.001+11:00

A]
Max rounds in 15 mins;
Thruster @ 25kg Db's, 3 reps
Ring Push-ups, 6 reps
Burpee, 9 reps

B]
complete;
100 Sit-ups
100 medball twists @ 10kg
30 Overhead Sit-ups @ 10kg

Pre Season

2010-01-19T06:38:00.002+11:00

A]
3sets 3reps
Power snatch

5-5-5
Snatch Deadlift

B]
21-15-9
Burpee
Ring Dip
200m Sprint

One 200m sprint between rounds.

C]
Turkish Get-ups @ heavy, 30 reps

Pre-Season & In-Season

2010-01-18T02:49:00.001+11:00

A]
10 sets 2 reps
Back Squat

3 sets 3 reps
Push press

*1min rest between BS sets.
*focus on speed on extention for both BS & PP

B]
6 rounds for time of;
10 Push-ups
15 Situps
20 Lunges @ 25kg DB's

C]
for time;
100 Medball twists @ 10kg
50 Overhead sit-ups @ 10kg

Test Week

2010-01-17T09:04:00.002+11:00

Monday to Saturday we'll be programming Benchmark Workouts to establish a starting point of performance. In 8 weeks time we'll repeat it and access the data.

We'll release more information in the next couple of days.

2010-01-16T09:52:00.001+11:00

"Jackie"

For time;
1km Row
50 Thrusters @ 20kg
30 Pull-ups

2010-01-15T06:03:00.001+11:00

" Diane "

21-15-9 reps of;

Deadlift @ 100kg
Hand Stand Push-Ups

2010-01-14T09:42:00.000+11:00

"CrossFit Newcastle Rugby Total"

Thruster, 1 rep
Overhead Squat, 1 rep
Deadlift, 1 rep

the CNRT is scored in the same way as the CrossFit Total

2010-01-14T07:15:00.002+11:00

CrossFit Newcastle Rugby will be programming for Both Rugby Union and Rugby League.

More details next week.

2010-01-13T07:27:00.001+11:00

"Fran"

21-15-9 reps of;

Thrusters @ 40kg
Pull-ups

2010-01-12T20:02:00.000+11:00

"CrossFit Total'

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Total your best 3 lifts to The Total

Programming

2010-01-12T14:06:00.006+11:00

CrossFit Newcastle Rugby [CNR] is programming for both the Northern & Southern hemisphere seasons. At the moment we'll be posting WODs for In-Season & Pre-Season. Off-Season will appear when due.

There is more that goes on in a CNR session than what we post here though.

Keep an eye out for CNR Certification dates and locations.

2010-01-12T08:54:00.001+11:00

'CrossFit Total'
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

2010-01-11T01:44:00.000+11:00

Pre-Season & In-Season

"Helen"
3 rounds for time
400m Run
21 KBS @ 24kg
12 Pull-ups