Saturday 31 03 2012

8am – Weightlifting

Skills

Snatch

Power clean

Push Press

plus more…

9am – WOD

For time:
Run 900m
30 Pull-ups
15 Burpees
30 Wall ball shots 2olb (14lb)
15 Toes to bar
200m plate run
30 Kettle bell swings  24kg (16kg)
15 Push-ups
30 Double unders
15 Walking lunges each leg
200m plate run
3 Rope climbs
Row 1km

Post time to comments.

By |March 30th, 2012|WOD| Comments

Friday 30 03 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

Weightlifting sessions starting 8AM This Saturday 31st March 2012 Brett Wood Five rounds for time of:
Run 400 meters
10 Burpee box jumps
10 Sumo deadlift high-pull  42.5kg(30kg)
10 Thrusters  42.5kg(30kg)
Rest 1 minutePost time to comments.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South […]

By |March 29th, 2012|WOD| Comments

Thursday 29 03 2012

Sessions 6am, 5pm, 6pm and 7pm

Weightlifting sessions starting 8AM This Saturday 31st March 2012

Skill and Strength

Muscle ups

3 Rounds for a time

12 Thrusters 50kg (30kg)24 Bar facing Burpees  Post time to comments. 

By |March 29th, 2012|WOD| Comments

Wednesday 28 03 2012

Sessions 7am, 8am, 12pm,  6pm and 7:30pm

Weightlifting sessions starting 8AM Saturday 31st March 2012

Back Squat 5RM

For a time of:

1 Block run .
10 handstand push-ups
20 kettlebell swings 32 (24kg)
30 pull-ups
40 wallballs 20lb (14lb)
50 sit-ups
60 box jump 24″ (20″)
70 double unders1 block runPost  time to comments.

By |March 28th, 2012|WOD| Comments

Tuesday 27 03 2012

Sessions 6am, 5pm, 6pm and 7pm

Weightlifting sessions starting 8AM Saturday 31st March 2012

Press -5 -4 -3

AMRAP 20 minutes of:
12 Push press  40kg12 Box jump  24″(20″)12 push ups
12 Pull-ups Post loads  and rounds to comments.CrossFit Lovers 

By |March 26th, 2012|WOD| Comments

Monday 26 03 2012

Sessions 7am, 8am, 9am, 12pm, 5pm, 6pm and 7pm

Added to our timetable 6AM Tuesday & Thursday

Weightlifting sessions starting 8AM Saturday 31st March 2012

Deadlift 5 -5 -5

3 Rounds For a time of

400m Run

21 Deadlifts 100kg (70kg)

45 Double Unders

19 Kb Swings 32kg (24kg)

Post time to comments.

By |March 26th, 2012|WOD| Comments

Sunday 25 03 2012

Added to our timetable 6AM Tuesday &  Thursday 

Weightlifting sessions starting 8AM Saturday 31st March 2012

CrossFit Games Open is finished. Well done to everyone competed throughout the five weeks.
CrossFit Journal – Chris Spealler Paleo Diet “Day of Eating”

By |March 25th, 2012|WOD| Comments

Saturday 24 03 2012

Sessions 9am

Added to our timetable 6AM Tuesday &  Thursday 

Weightlifting sessions starting 8AM Saturday 31st March 2012

 5 rounds for time of: 29 Back squats 45kg (30kg)
Barbells Farmer carry, 10 meters 6okg (40kg)Tyre flips Rope Climb, 1 ascent10 box jumps 24″ (20″) Post Time to comments.  or WOD 12.5

By |March 24th, 2012|WOD| Comments

Friday 23 03 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

Added to our timetable 6AM Tuesday &  Thursday 

Weightlifting sessions starting 8AM Saturday 31st March 2012 30 Min to progress through the following.(Rest as needed throughout the progression)  Focus on getting quality reps10 Strict Pull Ups
1 Muscle Up
10 Strict Ring Dips
2 Muscle Ups
10 Kipping Pull Ups
3 Muscle Ups
10 Kipping Ring Dips
4 Muscle […]

By |March 23rd, 2012|WOD| Comments

Thursday 22 03 2012

Sessions 5pm, 6pm and 7pm

Deadlift 4 -3 -3

21-15-9 reps of:
Run 400 m each round
35kg Sumo DL High Pull
20 lb Wall Ball Clean
35kg Thruster
20 lb Wall Ball
Burpees Post Load and Time to comments.

 Open Games WOD 12 . 5MEN – includes Masters Men up to 54 years oldComplete as many reps as possible in 7 minutes following the rep scheme below:
45kg […]

By |March 22nd, 2012|WOD| Comments