Tabata Thursday 23rd May 2019


Sumo Deadlift 5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Tabata Deadlift -60% 1RM
Tabata Single Arm Dumbbell Push Press, 20/15 kg
Tabata Assault Bike
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

New Output Weightlifting Class…

Need to improve your Strength or Weightlifting??

CrossFit Output will be running a dedicated Weightlifting and Strength session for those Output members or non members looking to improve their Weightlifting. The local “Comp Season” is just around the corner, those of you looking to enter their first Allstars, or even seasoned comp veterans this will be right up your alley. You don’t want to be caught off guard when a 1 Rep max in announced or if the workouts get heavy.

This session will comprise of 1-2 Olympic lifts Snatch & Cleans and/or variations, Strength work – Squat, Pull & Push plus accessory pieces focusing on stability overhead and through range. Enough to compliment what we already do mid week. THERE WILL BE NO CONDITIONING.

There will be 1 CrossFit Class at 6:30am Saturday which will accommodate 25+ with multiple coaches and then you can back up and hang around for some technique/strength or work on a weakness. It kicks off 25th May. See Rob for more information.

Friday 17/5/19…”Alcatraz”


As many reps as possible in 15 mins of:
3 Deadlifts, 120/80 kg
3 Toes-to-bars
3 Box Jumps, 24/20 in
6 Deadlifts, 120/80 kg
6 Toes-to-bars
6 Box Jumps, 24/20 in
9 Deadlifts, 120/80 kg
9 Toes-to-bars
9 Box Jumps, 24/20 in

… Continue adding 3 reps each round to each movement until time expires.