Tuesday 01 01 2013

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By |December 31st, 2012|WOD| Comments

Monday 31 12 2012

HOLIDAY TIMETABLE
Please Sign into classes  Click Here!

If you have any issues please contact me.

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For A Time
32 deadlifts (125/87.5kg)
500m run
32 kettlebell swings (32/24kg)
500m run
32 overhead squats (52.5/35kg)
500m run
32 burpees
500m run
32 chest to bar pullups
500m run
32 box jumps (24?/20?)
500m run
32 squat cleans (40/30kg)
500m run

By |December 31st, 2012|WOD| Comments

Sunday 30 12 2012

Rest Day!

HOLIDAY TIMETABLE
Please Sign into classes  Click Here!

If you have any issues please contact me.

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By |December 29th, 2012|WOD| Comments

Saturday 29 12 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Partner WOD
4 Rounds
500M Run (Partner A)
while Partner B does AMRAP
5 Pull ups
10 Swings
5 Ab Mat Sit-ups
20 Double Unders

HOLIDAY TIMETABLE
Sat 29th: 8:00am (Weight lifting)/ 9:00am (CrossFit)
Mon 31st: 6am & 12:00pm
Tues Jan 1st: CLOSED
Check Facebook for open gym announcements.

By |December 28th, 2012|WOD| Comments

Friday 28 12 2012

Strength:

Back Squats 3-3-3-3

Conditioning:

“Thompson”
10 rounds of :
1 Rope Climb
29 Back Squats 45/30kg
10m Farmers Carry
60kg/45kg barbell in each hand

HOLIDAY TIMETABLE
Fri 28th: 7:00am / 5:30pm
Sat 29th: 8:00am (Weight lifting)/ 9:00am (CrossFit)
Mon 31st: 12:00pm
Tues Jan 1st: CLOSED
Check Facebook for open gym announcements.

 

 

By |December 28th, 2012|WOD| Comments

Thursday 27 12 2012

Tabata MashUp

Double Unders
Box Jump
Wall Balls
Hand Release Push Ups
KB Swings
Pull Ups

HOLIDAY TIMETABLE
Thur 27th: 9:00am / 5:30pm
Fri 28th: 7:00am / 5:30pm
Sat 29th: 8:00am (Weight lifting)/ 9:00am (CrossFit)
Mon 31st: 12:00pm
Tues Jan 1st: CLOSED
Check Facebook for open gym announcements.

CrossFit Ringwood Boxing day Session

 

By |December 26th, 2012|WOD| Comments

Wednesday 26 12 2012

“VICTORIA”

In memory and honour of Conneticut School Teacher, Victoria Soto. A HERO who died while protecting her students.

5 Round for a time

10 Thrusters (43kg/30kg)
14 Box Jumps (24″/20″)
12 SDHP (43kg/30kg)
12 Burpees
27 KettelBell Swing (24kg/16kg)

HOLIDAY TIMETABLE
Wed 26th: 12:00pm
Thur 27th: 9:00am / 5:30pm
Fri 28th: 7:00am / 5:30pm
Sat 29th: 8:00am (Weight lifting)/ 9:00am (CrossFit)
Mon 31st: 12:00pm
Tues Jan 1st: CLOSED
Check […]

By |December 26th, 2012|WOD| Comments

Tuesday 25 12 2012

Merry Christmas to you all!

 

HOLIDAY TIMETABLE
Tue 25th: CLOSED
Wed 26th: 12:00pm
Thur 27th: 9:00am / 5:30pm
Fri 28th: 7:00am / 5:30pm
Sat 29th: 8:00am (Weight lifting)/ 9:00am (CrossFit)
Mon 31st: 12:00pm
Tues Jan 1st: CLOSED
Check Facebook for open gym announcements.

Merry Christmas from CrossFit Ringwood Melbourne Victoria Australia

By |December 25th, 2012|WOD| Comments

Monday 24 12 2012

Today Session is 12pm, Open gym at 10am until 12pm

Xmas Eve – 12 days of XMAS WOD

Then completed as an add on circuit Round 1 is 1 rep Round 2 is 1+2 Round 3 is 1 + 2 + 3 and so on.

1 Muscle Up (or Chest to bar pull up)
2 Handstand push ups (or […]

By |December 24th, 2012|WOD| Comments

Sunday 23 12 2012

Rest day!  Happy Holidays from CrossFit Ringwood.

Nice hot day today do a swinming WOD

3 rounds
Swim one length
30 Push-ups
50 Squats

HOLIDAY TIMETABLE
Mon 24th:  12:00pm
Tue 25th: CLOSED
Wed 26th: 12:00pm
Thur 27th: 9:00am / 5:30pm
Fri 28th: 7:00am / 5:30pm
Sat 29th: 8:00am (Weight lifting)/ 9:00am (CrossFit)
Mon 31st:  12:00pm
Tues Jan 1st: CLOSED

Check Facebook for open gym announcements.

CrossFit Ringwood Victoria Melbourne Australia

By |December 23rd, 2012|WOD| Comments