Sunday 30 09 2012

Rest day! CrossFit – Make You Better

By |September 30th, 2012|WOD| Comments

Saturday 29 09 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Conditioning:

Open WOD 11.5

20 Minute AMRAP
5 Power Cleans 65/45kg
10 Toes To Bar
15 Wall balls 10/14lb

Rest 5 – 10 Minutes

Open WOD 12.5

7 Minute AMRAP
3, 6, 9, 12, 15, 18, 21 ……. Thrusters 45/30kg
3, 6, 9, 12, 15, 18, 21 ……. Chest to […]

By |September 29th, 2012|WOD| Comments

Friday 28 09 2012

Olympic Lifting:
Clean 1-1-1-1-1-1-1

Strength:
Front Squat 6-6-6

Finisher:
5 Rounds
100m Sled Drag

By |September 28th, 2012|WOD| Comments

Thursday 27 09 2012

Pilates mat classes Saturdays @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

Conditioning:

“Arnie”

21 TGU’s Right Arm
50 Kettlebell Swings
21 Overhead Squats Left Arm
50 Kettlebell Swings
21 Overhead Squats Right Arm
50 Kettlebell Swings
21 TGU’s Left Arm

Extra’s:

Spend 10 minutes practicing strict muscle ups.

By |September 27th, 2012|WOD| Comments

Sweet Potato and Almond Stew

A tasty, mild and hearty Moroccan inspired stew

Serves 4

-1 tbsp coconut oil
-1 large red onion, diced
-3 garlic cloves, crushed
-1 tsp freshly grated ginger
-2 tsp freshly grated turmeric
-1 tsp ground cumin
-1 tsp sweet paprika
-1/2 tsp cinnamon
-2 tsp chilli powder
-2 large sweet potatoes, diced
-1 green capsicum, diced
-1 cup broccoli florets
-1 can coconut cream
-8 large tomatoes, diced (or […]

By |September 27th, 2012|Recipes| Comments

Wednesday 26 09 2012

Olympic Lifting:
Jerk 1-1-1-1-1-1-1

Strength:
Behind the Neck Press 5-5-5

Finisher:
3 – 5 Efforts
Illinois Agility Test

By |September 26th, 2012|WOD| Comments

Tuesday 25 09 2012

Olympic Lifting:
Snatch 1-1-1-1-1

Strength:
High Bar Back Squat 5-5-5-5-5

Finisher:
Max effort tyre flip jump throughs
90 Seconds Work
90 Seconds Rest

By |September 25th, 2012|WOD| Comments

Monday 24 09 2012

Conditioning:

“Helen”

3 Rounds

400m Run
21 Kettlebell Swings 24/16kg
12 Pull Ups

Extra’s:
Spend 10 Minutes on the rings
Practice Iron Crosses (coach for some progressions)

Well done to everyone that competed at Throwdown 4, you all should be very proud of your efforts! Congratulations to Kate & Ross. Thank you to all of you that made the effort to cheer and support […]

By |September 24th, 2012|WOD| Comments

Sunday 23 09 2012

Rest day! Good Luck to all the Crossfit Ringwood athletes at Vic Throwdown 4 today! At George Knott Athletics Track

By |September 23rd, 2012|WOD| Comments

Saturday 22 09 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Conditioning:

Open WOD 11.4

10 Minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats 55/40kg
10 Muscle Ups

Open WOD 12.4

12 Minute AMRAP
150 Wallballs 20/10lb
90 Double Unders
30 Muscle Ups

Extra’s:

Practice Rope Climbs
Hands Only
Opposite Leg
Different Technique

By |September 22nd, 2012|WOD| Comments