Friday 31 08 2012

Strength:
Box Squat
3-3-3-3-3-3-3

Conditioning:

AMRAP in 20 Minutes
1 Rope Climb
20 Back Squats 30/20kg
30m Farmers Walk 32/24kg

Finisher:
Strict Toes to Bar or Front Lever 1 rep ever minute for 5 minutes
CrossFit Ringwood is offering Pilates mat classes Saturdays August 25th @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

By |August 31st, 2012|WOD| Comments

Thursday 30 08 2012

Strength:

Push Press
3-3-3-3-3

Conditioning:
15 Minute AMRAP
2 Muscle Ups
4 Push Press (90% of 3’s)
8 Kettlebell Swings 24/16kg

Finisher:
Strict Pull Up Ladder
3,6,9 or 4,8,12
For 3 cycles on the minute

By |August 30th, 2012|WOD| Comments

Wednesday 29 08 2012

Today Wednesday 6:30pm Weight Lifting Skills Session. Highly skilled weight lifters – coaches to help you to improve all your lifts. sessions are for Beginner to advanced.

Strength:
Bench Press
5-5-5-5-5

Conditioning:

Alternating Tabata
Double Unders
Hand Release Push Ups
Box Jumps
Kettlebellswings

Finisher:
Tabata Handstand Holds

By |August 29th, 2012|WOD| Comments

Tuesday 27 08 2012

Strength:
Power Clean 3-3-3-3
Bent Over Row 7-7-7-7

Conditioning:
10-8-6-4-2 Thrusters 50/35kg
2-4-6-8-10 Deadlifts 100/70kg

Finisher:
Old School Tricep Kick Backs
3 x 10-15 Reps

By |August 28th, 2012|WOD| Comments

Monday 27 08 2012

Strength:
Overhead Squat 5-5-5-5-5
Perform a set every 2 minutes for 10 minutes

Conditioning:
AMRAP in 20 minutes
7 Handstand Push Ups
Run 400m
If you can do 7 unbroken handstand push ups for 20 minute, bring some long socks and be prepared for some rope climbs and a hero WOD.

Finisher:
2 Max Effort Hip Extensions.

By |August 27th, 2012|WOD| Comments

Sunday 26 08 2012

Rest Day!

By |August 26th, 2012|WOD| Comments

Saturday 25 08 2012

8am Weightlifting skills

Ringwood Weightlifting club completion training starts soon! Register your interest at a session.

9am Work out of the day

In partners complete an AMRAP in 40 minutes of:

Body Row “Bull”

200 Double Unders
50 Overhead Squats 62.5/42.5kg
50 Strict Body Rows
1 Mile Run

By |August 25th, 2012|WOD| Comments

Friday 24 08 2012

Strength:
Front Squat
3-3-3-3-3

Conditioning:
4 Rounds For Time:
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats

Finisher:
Prone Holds
CrossFit Ringwood is offering Pilates mat classes Starting Saturday August 25th @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

By |August 24th, 2012|WOD| Comments

Thursday 23 08 2012

Strength:
Bench Press
10-10-10

Conditioning:
5 Rounds
400m Sprint
1 Box Jump fpr every second over 90 seconds per sprint
Start a new round every 3 minutes

Finisher:
Monster Walks
CrossFit Ringwood is offering Pilates mat classes Starting Saturday August 25th @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

By |August 23rd, 2012|WOD| Comments

Wednesday 22 08 2012

Strength:
Snatch 3-3-3-3-3

Conditioning:
” Johnson”
AMRAP in 20 mins
9 Deadlift 110/75kg
8 Muscle Ups
9 Squat Cleans 70/50kg

Finisher:
3 x 10-12 straight arm band push downs
super set with a set of HSPU
CrossFit Ringwood is offering Pilates mat classes Starting Saturday August 25th @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

By |August 22nd, 2012|WOD| Comments