Whiteboard 31052012

By |May 31st, 2012|Scoreboard| Comments

Thursday 31 05 2012

Three rounds for time:
Run 800 meters
Rest 2 minutes

Post total time.

4 rounds for time:
40 Double Unders
30 Box Jump – 24″ (20″)
20 Kettlebell Swings 24kg (16kg)

Post total time.

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |May 31st, 2012|WOD| Comments

Whiteboard 30052012

By |May 30th, 2012|Scoreboard| Comments

Wednesday 30 05 2012

Reminder tonight’s sessions are:
5:30pm WOD
6:30pm Weight Lifting Skills
Our Time table

Weight Lifting Skills @ 6:30pm tonight

Turkish Get-Up 3-3-3

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed […]

By |May 30th, 2012|WOD| Comments

Whiteboard 29052012

By |May 29th, 2012|Scoreboard| Comments

Tuesday 29 05 2012

Deadlift 5-3-2-2-1

For Time:
20 Thrusters, 45kg (30kg)
20 Sumo Deadlift High-pulls, 45kg (30kg)
20 Push Jerks, 45kg (30kg)
20 Overhead Squats, 45kg (30kg)
20 Front Squats, 45kg (30kg)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has […]

By |May 29th, 2012|WOD| Comments

Whiteboard 28052012

By |May 28th, 2012|Scoreboard| Comments

Monday 28 05 2012

Back Squat 2-2-2

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65kg (45kg)
10 Toes to bar
15 Wall balls 20lbs (14lb)

Post total rounds. Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |May 27th, 2012|WOD| Comments

Sunday 27 05 2012

This week is the double under challenge 2min 252+ unbroken double unders.
So far 103 has been achieved. Who will be the first to 252. Must be on video at Crossfit Ringwood to count.

By |May 27th, 2012|WOD| Comments

Saturday 26 05 2012

8am – WeightLifting

Clean  (floor)

Front squat

Push press

Push jerk


9am – WOD

4 rounds for time of:

400 m Sandbag Carry 20 (10kg)

10 Box Jump  24 (20)

10 Kettlebell Swings 32 (16 kg)

5 Sumo Deadlift High-pulls 35 (25kg)

Post total time.

By |May 26th, 2012|WOD| Comments