03-6441-0980
I am very excited to announce that Chikara CrossFit is now open for new members! Contact us to set up an Intro and Assessment.
Our current Group Training Schedule can be found here. We will continue to add classes over the next couple of months as our community grows. If you would like to give us feedback on what class times you would like to see, e-mail us here.
A1. Front squat @ 31x1, 8-10 reps x 3 ; rest 45 sec.
A2. ring row @ 2111, AMRAP(-2) x 3 ; rest 45 sec.
A3. Hollow rock/ hold, 30-45 sec. x 3 ; rest 45 sec.
A4. Jump rope single or double, 45-60 sec. x 3 ; rest 45 sec.
B. 4 Rounds of :
30 sec. Wall ball shots
30 sec. Rest
30 sec. Mountain climber
30 sec. Rest
”Jackie"
1000m Row
50 Thruster (20/15kg)
30 Pull-ups
A1 Romanian deadlift @ 3010, 6-8 reps x 4 ; rest 45 sec.
A2. Push-up @ 2011, 10-15 reps x 4 ; rest 45 sec.
A3. Partner leg toss, 15 - 20 reps x 4 ; rest 45 sec.
B. 3 sets of AMRAP
45 sec. Kettlebell swing
15 sec. Rest
45 sec. Burpee
15 sec. Rest
45 sec. DB push-press
A. 2 position snatch (hang + floor) + OHS, 15 min to work up to heavy
B. Clean pull 3 x 3
C. 10 min AMRAP
10 One-arm DB snatches
100m Run
Teams of 2, Only one can work at a time.
300 Walking lunges
1600m Run
150 Burpees
Thank you Hilary for delicious paleo muffins!
Open Gym: Open to all Chikara members to come in for active rest/recovery or to work on weaknesses. There is a coach available to answer your questions.
A. Testing day-1 rep max Squat (w/perfect form!)
Set 1 : 50% of possible 1 RM x 5 reps @ 20x0
Set 2 : 75% x 3 reps @ 20x0
Set 3 : 85% x 2 reps @ 20x0
Set 4 : 90-95% x 1 rep
Set 5 : Test 1 RM
Set 6 : Exceed set 5 (optional)
*Rest 3 min between sets
B. Testing day-1 rep max Press (w/perfect form!)
Set 1 : 50% of possible 1 RM x 5 reps @ 20x0
Set 2 : 75% x 3 reps @ 20x0
Set 3 : 85% x 2 reps @ 20x0
Set 4 : 90-95% x 1 rep
Set 5 : Test 1 RM
Set 6 : Exceed set 5 (optional)
*Rest 3 min between sets
A. Testing day-1 rep max deadlift (w/perfect form!)
Set 1 : 50% of possible 1 RM x 5 reps @ 20x0
Set 2 : 75% x 3 reps @ 20x0
Set 3 : 85% x 2 reps @ 20x0
Set 4 : 90-95% x 1 rep
Set 5 : Test 1 RM
Set 6 : Exceed set 5 (optional)
*Rest 3 min between sets
B. Two-min work capacity test
Row for max meters in 2 mins
