Sunday 21 04 2013

Rest day!
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!

By |April 21st, 2013|WOD| Comments

Saturday 20 04 2014

Weightlifting 8am Cancelled.
Please make sure you book into classes your attending!

Workout of the day 9am

4 rounds for time:
3 rope climbs
10 Over head squats
12 Box Jumps
16 Front Rack Lunges

By |April 20th, 2013|WOD| Comments

Friday 19 04 2013

Snatch 3-3-3

Conditioning:

Every min on the min for 10 mins:

3 Power snatch
3 Toes to bar
15 Double Unders

Great work everyone on there muscle ups. Congratulations to Nathan & Steve on there first muscle ups.

By |April 19th, 2013|WOD| Comments

Thursday 18 04 2013

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:

2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 32kg (24kg)

By |April 18th, 2013|WOD| Comments

Wednesday 17 04 2013

Weightlifting Skills 6:30pm

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Paleo banana bread Recipe New to our Recipe area check it out here! 

By |April 17th, 2013|WOD| Comments

Paleo Banana Bread

Paleo Banana Bread

Makes 1 loaf
300 g  mashed  ripe banana
3 free range / organic eggs
60 g honey or organic maple syrup
1 teaspoon vanilla
60 g macadamia nut oil
half teaspoon ground cinnamon
1/2 tsp baking soda ( bicarb soda) + 1 tbsp lemon juice
200 g ( 2 cups ) almond meal
25 g (1/4 cup) ground flaxseed (linseed) (LSA is […]

By |April 17th, 2013|Recipes| Comments

Tuesday 16 04 2013

“Fight Gone Bad”
3 rounds of:
Wall Ball 20lbs(14lbs)
Sumo Deadlift High Pull 35kg(25kg)
Box Jump 24″(20″)
Push Press 35kg(25kg)
Row (Cal)1 minute per station for max reps.
There is no rest between stations, rest exactly one minute between each round.

By |April 16th, 2013|WOD| Comments

Monday 15 04 2013

“Grace”
For time:
30 reps Clean & Jerk, 60kg(40kg)

By |April 15th, 2013|WOD| Comments

Sunday 14 04 2013

Rest Day!

By |April 14th, 2013|WOD| Comments

Saturday 13 04 2013

Weightlifting 8am
Workout of the day 9am

Team workout 5 rounds each

10 Jumping Slam Balls, 20/10
10 Wall Balls, 20lb/14lb
10 Abmat Situps
10 Sandbag Ground To Overhead

By |April 13th, 2013|WOD| Comments