Tuesday 21 08 2012

Strength:
Back Squat 3-3-3-3-3-3-3

Conditioning:
21-15-9
Wall Balls
Toes Through Rings

Finisher:
3 Sets of 15 – 30 Reps
Band Pull Aparts

By |August 21st, 2012|WOD| Comments

Monday 20 08 2012

Strength:
Power Clean 2-2-2-2-2-2-2
Weighted Pull Up 3-3-3-3-3

Conditioning:
21-15-9
Clapping Push Ups
Jumping Pull Ups
Box Jump Overs

Finisher:
2 Sets, 15 – 30 Reps
See Saw Press

By |August 20th, 2012|WOD| Comments

Sunday 19 08 2012

Rest Day!


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

By |August 19th, 2012|WOD| Comments

Saturday 18 08 2012

8am Weightlifting Skills

Here is the address of this afternoons weightlifting comp

VWA Stadium

Glenferrie Oval

34 Linda Crescent Hawthorn Victoria

WOD 9am

In teams  Complete the following on a continuously running Tabata Clock:

 

100 Wall Balls 20/14LB

100 Dumbbell Ground to Overhead 15/10kg

100 Kettlebell Swings 24/16kg

100 Toes To Bar

 

Must change athletes at every 20 second interval.

Before starting the 100 Wall Balls each team member […]

By |August 18th, 2012|WOD| Comments

Friday 17 08 2012

Strength:
Overhead Squat 3-3-3-3-3-3-3

Conditioning:
7 Double Russian Swings
Run 200m with a single Kettlebell
14 Sit Ups

Finisher:
3 Sets max effort T’s from the YTWL complex
CrossFit Ringwood is offering Pilates mat classes Starting Saturday August 25th @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

By |August 17th, 2012|WOD| Comments

Thursday 16 08 2012

Strength:
Bench Press 3-3-3-3-3-3-3

Conditioning:
5 Rounds for time of
5 Thrusters 60/42.5kg
Run 200m

Finisher:
3 sets of 5 – 20 reps of Hip Thrusts

By |August 16th, 2012|WOD| Comments

Wednesday 15 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:
Push Press 1-1-1-1-1-1-1

Conditioning:
3 Efforts of,

AMRAP in 4 mins
5 Tyre Flips
5 Box Jumps
5 Tyre Flips
5 Box Jumps
1 Power Snatch 50/35kg
Then Row 750m with a 4 minute cut off.
The quicker you […]

By |August 15th, 2012|WOD| Comments

Singapore Kelp Noodle Stir Fry

Serves 4

-1 bag ‘Sea Tangle’ Kelp Noodles (available at letfoodbethymedicine.com.au or your local health food store)
-1 tbsp Nama Shoyu (raw, GF soy sauce)
-2 tsp sesame oil
-1 large red onion, sliced
-1 tsp grated ginger
-1 tsp grated turmeric
-30ml hot water
-2 tsp curry madras powder
-2 cups cauliflower florets
-1 cup julienned carrot
-2 cups shredded purple cabbage
-1 cup chiffonnaded […]

By |August 15th, 2012|Recipes| Comments

Tuesday 14 08 2012

Strength:
Back Squat 20-20

Conditioning:
AMRAP in 12 mins
1 Rope Climb
3 HSPU
6 Calories on the rower
6 Push Press 60/42.5kg

Finisher:
Box Row 10 – 50 Reps Unroken for 3 Sets

By |August 14th, 2012|WOD| Comments

Monday 13 08 2012

Strength:
Power Clean 1-1-1-1-1
Weighted Pull Up 5-5-5-5-5

Conditioning:
Tabata Mash Up of,
Double Unders
Hand Release Push Ups

Finisher:
3 Rounds Not For Time,
Banded Tricep Push Downs
Band Pull aparts
8 – 15 reps of each movement

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

By |August 13th, 2012|WOD| Comments