Monday 21 01 2013

Strength:
Overhead Squat 5- 5- 5

Conditioning:
30-20-10
Double Unders
Cleans 50kg/30kg

By |January 20th, 2013|WOD| Comments

Sunday 20 01 2013

Rest Day! Congratulations to all the Tough Mudders who competed this weekend!

By |January 20th, 2013|WOD| Comments

Saturday 19 01 2013

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Complete as many rounds as possible in 20 mins of:
10 Handstand Push Ups
15 Toes To Bars
30 Double Unders
Run 400 meters

By |January 19th, 2013|WOD| Comments

Friday 18 01 2013

“Whitten”

Five rounds for time of:
22 Kettlebell swings
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball shots

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, […]

By |January 18th, 2013|WOD| Comments

Thursday 17 01 2013

Strength:
Power Snatch 3 -3 -3

Conditioning:

Workout 5
AMRAP 7 Min
10 Thrusters
15 Bar jumps
20m Walking Lunge
10 SDHP
15 Bar jumps
20m Walking lunge

Sand Bag Carry

By |January 17th, 2013|WOD| Comments

Wednesday 16 01 2013

Weightlifting skills 6:30pm

Strength:
Back Squat 5-5-5-5-5

Conditioning:

Work out 1
AMRAP 7 Min
10 Pull-up
10 double unders
10 Push ups
10 Double unders
10 Toes to bar
10 Double Unders
40m Sandbag 20kg

Wall Climb CrossFit Ringwood

By |January 16th, 2013|WOD| Comments

Tuesday 15 01 2013

Conditioning:

For time 2 rounds 7 min cap

12 dead lifts 70kg
9 power clean 70kg
6 Front squats 70kg
3 Push press 70kg
10kg Pinch grip carry 50m
Wall climb
Wall climb
10kg Pinch grip carry 50m

Top 10 Reasons Why Coffee is Good For You?

By |January 15th, 2013|WOD| Comments

Monday 14 01 2013

Conditioning:
Run 1.6km
11 Box jumps
11 Thrusters
11 Burpee chest to bar pull ups
11 Kettlebell swings
Run 1.6km
11 Hand stand push ups
11 Toes 2 bar
11 Deadlifts
11 Wall Balls

Strength Is The New Fitness Trend For Women

 

By |January 14th, 2013|WOD| Comments

Sunday 13 01 2013

Rest Day!

Please check out the Class schedule and Sign up to sessions you are attending this week!

By |January 13th, 2013|WOD| Comments

Saturday 12 01 2013

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

In teams Max distance Row in 10 minutes.

In teams of two, as many rounds as possible in 20 minutes of
Run 200m.
Every time a team member finishes a run they must perform
20 Kettlebell Swings, 24kg/16kg before they may run again.

 Herbed Eggplant […]

By |January 12th, 2013|WOD| Comments