Sunday 12 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 12th, 2012|WOD| Comments

Saturday 11 07 2012

8am Weightlifting Skills

Come improve your lifting with our Highly skilled weight lifters – coaches to help you to improve all your lifts. Sessions are for Beginner to advanced.

9am WOD

The Filthy 50 in partners

AMRAP in 30 minutes with only 1 person moving at a time

50 Box Jumps 24/20
50 Jumping Pull Ups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 […]

By |August 11th, 2012|WOD| Comments

Friday 10 08 2012

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

Conditioning:
AMRAP in 12 minutes
Run 400m
15 Kettlebell Swings 20kg
8 Unbroken Pull Ups

Finisher:
Every minute on the minute for 8 minutes
1 – 4 Skin the Cats

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

By |August 10th, 2012|WOD| Comments

Thursday 09 08 2012

Strength:
Snatch Balance 2-2-2-2-2-2-2

Conditioning:
3 – 5 Efforts
30m Prowler Push
10 Box Jumps 24″ (20″)
10 Alternating Pistols
Rest

Finisher:
Accumulate 50 Rob Rows
CrossFit Ringwood is offering Pilates mat classes Starting Saturday August 25th @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

By |August 9th, 2012|WOD| Comments

Wednesday 08 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:
AMRAP in 25 mins
400m Run
30 Abmat Sit Ups
15 Deadlifts 100/70

Finisher:
Strict Pull Up Ladder

Ever wanted to make your own Nut Milk but unsure where to start? Check […]

By |August 8th, 2012|WOD| Comments

Almond milk and Smoothie Recipe

Making your own nut milks is easy, fun and cheap! It’s always fresh; no preservatives, added sugars or salt, nothing artificial at all.
You can make nut milks from pretty much any nut or seed; almonds, brazil, macadamia, cashew, walnut, hazelnut, and sesame, sunflower, pumpkin and even quinoa. Below is my basic nut milk recipe, with […]

By |August 7th, 2012|Recipes| Comments

Tuesday 07 08 2012

Strength:
Overhead Squat 7-7-7-7-7

Conditioning:
“Body Row Annie”
50-40-30-20-10
Double Unders
Body Rows

Finisher:
3 – 5 Sets
10 – 12 Reps
Behind the Neck Press

By |August 7th, 2012|WOD| Comments

Monday 06 08 2012

Strength:
Power Cleans 2-2-2-2-2
Bent over Row 5-5-5-5-5

Conditioning:
2 x 4 Minute AMRAP’s with 1:1 Rest
Row 100m
10 Burpees

By |August 6th, 2012|WOD| Comments

Sunday 05 08 2012

Rest Day! Enjoy your weekend

By |August 5th, 2012|WOD| Comments

Saturday 04 08 2012

8am Weightlifting Skills

Come improve your lifting with our Highly skilled weight lifters – coaches to help you to improve all your lifts. Sessions are for Beginner to advanced.

9am WOD

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters 70kg (47kg)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps 30″ (24″)

This is a Partner WOD – Partner […]

By |August 3rd, 2012|WOD| Comments