Wednesday 12 12 2012

Strength:
Deadlift 1RM

Conditioning:
“Cindy”
AMRAP in 20 mins
5 Pull Ups
10 Push Ups
15 Squats

Weightlifting skills 6:30pm

By |December 12th, 2012|WOD| Comments

Tuesday 11 12 2012

Strength:
Push Press 3-3-3

Conditioning:
“DT”
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Saturday 15th December 9Am to 3pm CrossFit Ringwood’s First in house Competition and Christmas Party!
Everyone is welcome to come and join our community to see what we are all about!

By |December 11th, 2012|WOD| Comments

Monday 10 12 2012

Strength:
Front Squat 2-2-2-2-2-2-2

Conditioning:
Alternating Tabata
Thruster 50kg
Box Jump 24/20

Saturday 15th December 9Am to 3pm CrossFit Ringwood’s First in house Competition and Christmas Party!
Everyone is welcome to come and join our community to see what we are all about!

By |December 10th, 2012|WOD| Comments

Sunday 09 12 2012

Rest Day!
Next Saturday 15th December 9Am to 3pm CrossFit Ringwood’s First in house Competition and Christmas Party!
Everyone is welcome to come and join our community to see what we are all about!

By |December 9th, 2012|WOD| Comments

Saturday 08 12 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Partner session

By |December 7th, 2012|WOD| Comments

Friday 07 12 2012

Strength:
Push Press 1 RM test 3-3-2-2-1-1-1

Conditioning:
3 rounds for time of:
50 KB swings
25 Burpees

No-Hands Jerk! What’s your max? post to comments!

By |December 7th, 2012|WOD| Comments

Thursday 06 11 2012

Strength: Front Squat 3-3-3

Conditioning:
Run 800m then 3 rounds of:
7 Muscle Ups
14 Handstand Push Ups
then run 800m again

Building a Better Front Rack

By |December 6th, 2012|WOD| Comments

Wednesday 05 12 2012

Weightlifting skills 6:30pm

Strength:
Pull Up 3-3-3-3-3

Conditioning:
7 rounds of 21 Double Unders with 7-6-5-4-3-2-1 Skin the cat

By |December 5th, 2012|WOD| Comments

Tuesday 04 12 2012

Strength: Press 5-5-5

Conditioning:
AMRAP in 20 mins of:
5 Turkish Get Ups 20/12kg
10 Goblet Squats
15 kettelbell Swings

By |December 4th, 2012|WOD| Comments

Monday 03 12 2012

Strength:Back Squat 10-10-10 

Conditioning:
5 Rounds
10 Burpees
15 Box Jumps
20 Kettlebell Swings
25 Double Unders

CrossFit – Laurie Nelson Starts CrossFit in her 60’s

By |December 3rd, 2012|WOD| Comments