Wednesday 11 04 2012

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

Weightlifting sessions 8AM Saturdays

‘Lumberjack 20’

20 Deadlifts 125/85kg
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 50/35kg
Run 400m
20 Burpees
Run 400m
20 Chest to bar pullups
Run 400m
20 Box jumps 24/20”
Run 400m
20 DB Squat Cleans (sub for 40kg/3okg barbell)
Run 400m

Post time to comments.

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal […]

By |April 10th, 2012|WOD| Comments

Tuesday 10 04 2012

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

Weightlifting sessions 8AM Saturdays

Back Squats   2-2-2

AMRAP 20 mins:

5  Wall Ball 20lb (14lb)
10 Pushups
15 KB Swing 24kg (16kg)
5  Burpee

By |April 9th, 2012|WOD| Comments

Monday 09 04 2012

Please note that the gym is closed for Easter break we reopen Tuesday 10th April 2012.
Session times Tuesday are 6am, 5pm, 6pm & 7pm.

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad […]

By |April 9th, 2012|WOD| Comments

Sunday 08 04 2012 – Happy Easter!

We wish you and your families a happy, healthy and safe Easter.

By |April 8th, 2012|WOD| Comments

Saturday 07 04 2012

Please note that the gym is closed for Easter break.

Try this WOD with Family and Friends.

3 rounds for a time:

5 burpees
10 bench jumps
15 pushups
20 squats
25 lunges

Post your rounds and creative pictures to comments.

By |April 7th, 2012|WOD| Comments

Friday 06 04 2012

Good Friday!

Please note that the gym is closed for the Easter Break.

Share this WOD with Family and Friends.

As many rounds as possible in 12 minutes of:10 pushups15 situps
20m walking lunge Post your rounds and creative pictures to comments.

By |April 5th, 2012|WOD| Comments

Thursday 05 04 2012

Sessions 6am, Today only 12pm, 5pm, 6pm and 7pm Weightlifting sessions continue 8AM Saturday 14th April 2012 EASTER HOURS
Crossfit Ringwood will be closed on Friday 6th, Saturday 7th, Sunday 8th and Monday 9th April for the Easter Break.I will post workouts that you can do without equipment.  Enjoy the break! Turkish Get-ups
3 -3 -3 

15 Box Jumps 24″ (20″)
10 […]

By |April 4th, 2012|WOD| Comments

Wednesday 04 04 2012

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

Weightlifting sessions continue 8AM Saturday 14th April 2012

EASTER HOURS
Crossfit Ringwood will be closed on Friday 6th, Saturday 7th, Sunday 8th and Monday 9th April for the Easter Break.I will post workouts that you can do without equipment.  Enjoy the break! Snatch 3-3-3 HelenThree rounds for time: Run 400 meters
21 Kettle bell swings  24kg […]

By |April 4th, 2012|WOD| Comments

Tuesday 03 04 2012

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

Weightlifting sessions continue 8AM Saturday 14th April 2012

Thruster 2-2-2

Four rounds for time of:
Run 400m
15 Thrusters 40kg (30kg)
15 Pullups15 sit ups Post load and time to comments.

By |April 3rd, 2012|WOD| Comments

Monday 02 04 2012

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

Added to our timetable 6AM Tuesday & Thursday

Weightlifting sessions continue 8AM Saturday 14th April 2012

Deadlift
5-4-3

For a time:
Run 200m
12 Power cleans 60kg (40kg)
12 Ring dips
9 Power cleans
9 Ring dips
6 Power cleans
6 Ring dips
12 Deadlifts 100kg (60kg)
12 Handstand push-ups
9 Deadlifts
9 Handstand push-ups
6 Deadlifts
6 Handstand push-ups
Run Big Block

Post Time and […]

By |April 1st, 2012|WOD| Comments