Wednesday 01 05 2013

This Saturday is at 1000 Steps, we are all so having a  BBQ. All Friends & Family welcome sign up here!

Weightlifting skills 6:30pm Tonight

“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift: 1 1/2 body weight
Bench Press: body weight
Squat clean: 3/4 body weight

By |April 30th, 2013|WOD| Comments

Tuesday 30 04 2013

Three rounds for time:
30 Wall Ball, 20lbs(14lbs)
50 Knees to Elbow
400m Run

By |April 30th, 2013|WOD| Comments

Monday 29 04 2013

Paleo Seminar Tonight 29th April at 6:30pm Start your 30 day challenge on May 1st!

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans, 60kg(40kg)

By |April 29th, 2013|WOD| Comments

Sunday 27 04 2013

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Rest day!

By |April 27th, 2013|WOD| Comments

Saturday 27 04 2013

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Workout of the day 9am

Conditioning:
One partner working at a time. Each Partner must complete all reps. While your partner is working, you must hold a plank.
50 Double Unders
10 Burpees
20 Wall Balls (20,14)
25 Box Jumps (24/20)
30 Kettlebell Swings (24/16)
50 Double Unders
30 Kettlebell Swings […]

By |April 26th, 2013|WOD| Comments

Friday 26 04 2013

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Saturday May 4th 9am Rock Climbing at Hardrock Indoor Rock Climbing
Please email me ASAP if you wish to attend info@crossfitringwood.com This will be Saturdays 4th May Workout of the day!

AMRAP 12 minutes:
4 Handstand pushups
8 Pullups
12 Pistols

Nathan’s Anzac day […]

By |April 26th, 2013|WOD| Comments

Thursday 25 04 2013

Anzac day workout of the day 10:30am

“Partner Wood”

6 Rounds for time of:

200m Relay
10 Burpee Box Jumps, 24″ (20″)
10 SDHP, 40kg (30kg)
10 Thrusters, 40kg (30kg)
Rest 30sec

*Only one person can work at a time.

By |April 25th, 2013|WOD| Comments

Wednesday 24 04 2013

Weightlifting skills 6:30pm

Tabata gone wild!
Medicine Ball Cleans, 20lb(14lb)
Over Head Plate Lunge, 20kg(15kg)
Kettelbell Swings, 24kg(16kg)
Toes to bar

By |April 24th, 2013|WOD| Comments

Tuesday 23 04 2013

Anzac day Thursday’s only session time will be 10:30am

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Saturday May 4th 9am Rock Climbing at Hardrock Indoor Rock Climbing
Please email me if you wish to attend info@crossfitringwood.com This will be Saturdays 4th May Workout of the day!

Shoulder press […]

By |April 22nd, 2013|WOD| Comments

Monday 22 04 2013

Strength:
Deadlift 3-3-3-3-3

Conditioning:
12 Minute AmRap
5 Power Clean 60/40kg
10 Burpees
15 Box Jumps

By |April 21st, 2013|WOD| Comments