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Welcome to The Crossfit Chamber - Its short, its intense and most of all its fun!

The Chamber Chronicle

  • Easter-bunny-muscle

    Saturday 19th : Egg beater

    April 18th, 2014 | WODs | Chad | No Comments

    In teams of 2, complete the following workout for time in relay fashion ( 1 partner works, 1 rests, swap ).
    10 x 100m hill sprints carrying wall / dead ball used in WOD – ( 5 each )
    once 10 rounds are complete, you and your partner are to complete:
    160 wall balls
    120 swings
    80 Burpees
    You and your [...]

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  • youtube-for-ios-app-icon-full-size

    Easter Saturday Easter promo WOD

    April 18th, 2014 | Announcements-Crucial, Special Events | Chad | No Comments

     

    Ok folks, this is getting more awesome by the minute, we will now be undertaking a worldwide first, our Saturday class will be streamed online via youtube. Yup, from start to finish, you will be famous for approximately 1 hour. Big thanks goes out to Brucy for being a legend and multimedia whizz bang and [...]

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  • DSC_1911

    Thursday 17th : Bunson Burnholio

    April 16th, 2014 | WODs | Chad | No Comments

    a) Mobility : Banded super couch
    b) With a 10 minute cap, find a max load:
    Power Snatch with a deliberate 3 count pause at mid hang ( just above knee cap)
    *Put added focus in the pull from ground to the pause hang position, push knees back hard, maintain back angle, keep shoulder’s in front of bar [...]

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  • _MG_0053 (Small) (2)

    Wednesday 16th : Humpday Hummer

    April 15th, 2014 | WODs | Chad | No Comments

    a) Mobility : Banded lat distraction
    b) EMOM 10 minutes alternating 5 (sets of each ) :
    Odd : Max effort toes 2 bar
    Even : Max effort perfect push up : No pausing at top / bottom, Chest to deck, thighs off floor, full lock out at top of movement
    * No gaming on these EMOM’s go to absolute fatigue each [...]

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  • jayden boys cindy 011

    RESULTS – Formation of la booty

    April 15th, 2014 | RESULTS | Chad | No Comments

    Well done young bull Jayden boys taking the cake today! Lookout primal.

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  • IMG_8926

    Tuesday 15th : Good golly miss Oly!

    April 14th, 2014 | WODs | Chad | No Comments

    a) Mobility : Pre – barbell lat smash . Post : Partner thoracic smash
    b) EMOM 10 minutes:
    3 x Cleans ( full ) from high hang / power position
    *Working on speed under bar, bar path, utilizing the shrug to move your body around and under the bar with minimal momentum.
    c) Push Jerk
    5-5-5-5-5 ( set a 5 [...]

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  • anzac

    BEATDOWN – ANZAC DAY

    April 14th, 2014 | Announcements-Crucial, Special Events | Chad | No Comments

    When : Friday April 25th
    Time : 8.30am
    Book in : Mind body ready to go
    WOD : Hero WOD to be decided…..?????
    POST WOD: BYO BBQ and a few quite tinnies for anyone who wants to hang around afterwards, maybe a sneaky game of 2 UP to follow.
    We will be throwing our traditional ANZAC day HERO wod for [...]

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  • IMG_8917

    Monday 14th: “Formation of la booty”

    April 13th, 2014 | WODs | Chad | No Comments

    a) Mobility : 6 position squat opener
    b) Back Squat
    7 x 5 reps @ 70 % most recent max
    c) AMRAP 7 minutes
    Ascending ladder
    1 x Muscle up + 1 x box jump on and over 30 / 24″
    2 x M/U + 2 x BJOAO
    3,3,4,4,5,5,6,6……
    *Score equals total reps

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  • _MG_9738-2

    Ery body got time for this

    April 10th, 2014 | WODs | Chad | No Comments

    a) Mobility : Hip external rotation
    b) Pause Front Squat
    6 x 3 increasing load
    *Do not loos lumbar stability in hole!
    c) EMOM 1 2minutes
    2 x hang power clean ( knee )
    1 x Power Clean ( floor)
    *Use 65-70 % or less of last weeks max

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  • 75278_10150788815149215_50733445_n

    The Wednesday Hussle

    April 9th, 2014 | WODs | Chad | No Comments

    a) Mobility : Partnered Thoracic smash
    b) EMOM 10 minutes
    2 x Wall walks – aim to get nose to wall
    12 Second Hollow body hold
    c) 3 Rounds for time
    Run 400m
    21 x KB Swings 24 / 16kg
    12 x Toes 2 Bar

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  • _MG_6366-2

    Cruize Control

    April 8th, 2014 | WODs | Chad | No Comments

    a) Stability : 5 Minute SLOW AMRAP for quality:
    Turkish get up : rotate between arms every 3 reps
    b) Power Snatch from High Hang ( hip )
    6 x 3 increasing load if possible
    c) EMOM 10 minutes, choose between :
    1 ) # Strict chest to bar pull ups
    2) # Strict Chin over bar pull ups
    3) # Strict [...]

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  • Nightmare’s of 14.5

    Nightmare’s of 14.5

    April 7th, 2014 | WODs | Chad | No Comments

    a) Mobility : Banded super couch
    b) Back Squat 6 x 6 @ 65 %
    c) 7 minute ascending AMRAP
    5 x Front rack lunges per leg 50 / 35kg
    3 x Bar facing burpees
    5 x Front rack lunges per leg
    6 x Bar facing burpees
    5 x Front rack lunges per leg
    9 x Bar facing burpees
    * Front rack lunge reps [...]

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  • IMG_8922

    “Isabel”

    April 3rd, 2014 | Uncategorized, WODs | Chad | No Comments

    a) Mobility : thoracic extension
    b) 15 minutes to find:
    1 Rep max snatch
    c) “Isabel”
    30 reps for time : Snatch ( Power or full ) 60 / 40kg
    * Guys please note down all lifts, WOD times and scaling options used for this weeks sessions ready for re-testing.

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  • jayden boys cindy 011

    Av a go luv….

    April 2nd, 2014 | WODs | Chad | No Comments

    a) Mobility : partner thoracic smash
    b) 15 minutes to find max:
    Split Jerk
    c) 3 Rounds for time
    15 x Toes 2 bar
    15 x Burpee onto and over box jumps

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  • _MG_9646

    Hamstrung

    April 1st, 2014 | WODs | Chad | No Comments

    a) Mobility : hamstings
    b) 15 minutes to find your Power Clean 1RM
    c) Romanian Deadlift
    4 x 8 reps @ 40 % of 1RM Deadlift
    * Screw the feet into the ground hard to tension up the legs as much as possible
    * pause for a 1 count at end range
    * After each work set, complete a max effort [...]

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