Saturday 22 12 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

End of the world WOD

For Time:
Run 400m
30 Wall Balls
20 Toes To Bar
30 Box Jumps
20 Alternating single KB Jerks 24/16kg
30 Kettlebell Swings 24/16kg
Run 200m
15 Wall Balls
10 Toes To Bar
15 Box Jumps
10 Alternating single KB Jerks 24/16kg
15 Kettlebell Swings 24/16kg
Run 400m

By |December 21st, 2012|WOD| Comments

Friday 21 12 2012

Strength:

Front Squats 5-5-5-5

Conditioning:

AMRAP in 15 mins

100m Run
5 KB swings 32/24
10 Push Ups
15 Double Unders

CrossFit  Ringwood First In House Competition Workout 4 – FINAL

Buy In- 2 rope climb 5 muscle ups / 10 pull ups (F)
2 ROUNDs
30 Calorie Row
25 Kettelbell swings (M)24kg   /16kg  (F)
30 Wall Balls (10/9 ft)
25 Box jumps
20m Plate Push 25kg
Cash out : 5 muscle […]

By |December 21st, 2012|WOD| Comments

Thursday 20 12 2012

Conditioning:
Partner volume session

 

CrossFit  Ringwood First In House Competition Workout 2:
Clean Ladder (30secs then 10sec changes)
Cash in 4 Bar Jump over burpees

Males: 45, 55, 60, 65, 70, 75, 80,90, 100 (kg)

Females:  20, 25, 30, 35, 40 45, 50,55 (kg)

Paleo breakfast open faced spanish omelet

By |December 19th, 2012|WOD| Comments

Wednesday 19 12 2012

Strength:
Back squat 5-5-5
Conditioning:
10 Turkish Get ups 24/16kg
50 Wall Balls 20/14
8 Turkish Get ups 24/16kg
40 Wall Balls 20/14
6 Turkish Get ups 24/16kg

30 Wall Balls 20/14

4 Turkish Get ups 24/16kg

20 Wall Balls 20/14
2 Turkish Get ups 24/16kg
10 Wall Balls

 

CrossFit  Ringwood First In House Competition Workout 3:10minutes AMRAP

Start 400m Run with Wall-ball 20lb/14lb
then complete in remaining time;
15 Deadlifts […]

By |December 19th, 2012|WOD| Comments

Tuesday 18 12 2012

Strength:
Split Jerk 4-4-4-4-4
Conditioning:
“Lynne”
5 rounds of:
Max Reps of bench press @ BW
Max Reps of pull ups

First In House Competition Workout 1:

Time Cap 10min

21- 15 – 9

Thrusters 45/25kg

Box Jumps 24”/20”

Paleo Chocolate Chip

Health Benefits of Fish Oil

By |December 18th, 2012|WOD| Comments

Monday 17 12 2012

Strength:
1 Snatch to 10 Overhead Squat 10-10-10
Conditioning:
“Diane”
21-15-9
Deadlift 100kg
Hand Stand Push Up

CrossFit and Running
The Evolutionary Correct Guide To Running

By |December 16th, 2012|WOD| Comments

Sunday 16 12 2012

Crossfit Ringwood would like to thank you all for coming down and supporting us in our first in-house competition!

Special mention to our friends at Embrace Sports Medicine, Michele’s Patisserie, Iron Edge, LuLuLemon and Foot Pro for their generous prizes for the winners

Congratulation to the following;

Males:

Tom (1st)

Duncan (2nd)

Sam (3rd)

Females:

Mel (1st)

Kate (2nd)

Thien (3rd)

Best improved

Adam Reid

By |December 16th, 2012|WOD| Comments

Saturday 15 12 2012

Today, CrossFit Ringwood is hosting their very first in-house competition between 9am and 3pm. Come on down to see what we have to offer and help support our Athletes. We have some great prizes from our supporters ; Embrace Sports Medicine, Foot Pro, Iron Edge, Lululemon and much more!

All Normal sessions have been cancelled due […]

By |December 15th, 2012|WOD| Comments

Friday 14 12 2012

This Saturday 15th December, CrossFit Ringwood is hosting their very first in-house competition between 9am and 3pm. Come on down to see what we have to offer and help support our Athletes. We have some great prizes from our supporters ; Embrace Sports Medicine, Foot Pro, Iron Edge, Lululemon + more to come!

The 6.30pm session […]

By |December 13th, 2012|WOD| Comments

Thursday 13 12 2012

Strength:
Overhead Squat 5-5-5-5-5

Conditioning:
3 rounds for time:
Run 400m
50 Lunges
50 Kettlebell Swings 24/16kg

This Saturday 15th December, CrossFit Ringwood is hosting their very first in-house competition in between 9am and 3pm. We loved for you to come on down and see what we have to offer as well as support our athletes

The Leopard Test

By |December 13th, 2012|WOD| Comments