Saturday 30 06 2012

Weight Lifting Skills 8am

Working on snatch and Clean

Work out of the day 9am

In pairs complete as much as possible in 15 minutes of:
50 Ring row
40 Ball slam
50 Push-ups
40 Ball slam
60 Kettlebell 24kg (16kg)
50 Ball slam
80 Squat

Movements cannot be partitioned, e.g. you must finish the ring row before starting the push-ups
Only one person can work at […]

By |June 30th, 2012|WOD| Comments

Friday 28 06 2012

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:

2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 32kg (24kg)

Compare to Friday 20 04 2012

By |June 29th, 2012|WOD| Comments

Thursday 27 06 2012

4min AMRAP 4 hang clean 8 pullups 16 double unders 60kg (40kg)
Rest 4mins
8mins AMRAP 8 hang clean 16 pullups 24 double unders 60kg (40kg)
Rest 4min
12min AMRAP 12 hang clean 24 pullups 36 double unders 60kg (40kg)

By |June 28th, 2012|WOD| Comments

Wednesday 26 06 2012

Weight lifting skills 6:30pm Tonight

Deadlift 2- 2- 2- 2- 2- 2- 2- 2- 2- 2

Deadlift on the minute for 10 minutes

AMRAP 12 minutes:
6 Wall balls  20 lb (14lb)
6 Box jump  24″ (20″)
6 Toes to bar
6 Push-ups

We highly recommend making the trip to the CrossFit Regionals next year. Its an awesome experience and lot of fun.

By |June 27th, 2012|WOD| Comments

Tuesday 25 06 2012

Thruster
3 -3 -3

“Frelen”
21-15-9
Thrusters 40kg (30kg)
Pullups
Kettle bell Swings 24kg (16kg)
400m run

By |June 26th, 2012|WOD| Comments

Monday 25 06 2012

3 Rounds for a time:
Run 800m
20 Kettle bell Swings 24kg (16kg)
10 Cleans 50kg (35kg)
30 Box Jumps 24″ (20″)

By |June 25th, 2012|WOD| Comments

Sunday 24 06 2012

Enjoy the rest day have a great weekend!

By |June 24th, 2012|WOD| Comments

Saturday 23 06 2012

Weight Lifting Skills 8am

Power Snatch
Hang Power
Snatch
Hang Snatch
Snatch Pull

9am Team – WOD

Work in Teams of 3

5 Rounds for time of:
90 Squats
90 Sit Ups
200m Relay
100m Burpee Broad Jump

Only one person working at a time.

By |June 23rd, 2012|WOD| Comments

Friday 22 06 2012

Turkish get-ups 5- 5- 5

For a time:
Run 400m or Row
25 Sumo High Pull Dead lift 50kg (35kg)
25 Box Jumps 24″ (20″)
Run 800m or Row
25 Sumo High Pull Dead lift 50kg (35kg)
25 Box Jumps 24″ (20″)
Run 400m or Row

By |June 22nd, 2012|WOD| Comments

Thursday 21 06 2012

CrossFit Kids gets children to exercise
To Read the Article Click Here!
CrossFit Ringwood will running CrossFit Kids soon! please register for more information Click Here!

Heavy Thrusters 5- 5- 5- 5- 5

“Cindy”

AMRAP 20 Min
5 Pull Ups
10 Pushups
15 Squats

Or

“Mary”
5 Hand Stand Push ups
10 Pistols alternating
15 pull ups

Or 10min of each

By |June 21st, 2012|WOD| Comments