Friday 12 04 2013

Conditioning:
For time:
80 Squats
50 Pull ups
20 Ring Dips
50 Squats
35 Pull ups
15 Ring Dips
25 Squats
20 Pull ups
10 Ring Dips

By |April 12th, 2013|WOD| Comments

Thursday 11 04 2013

For time:
50 Wall Ball, 20lb(14lb)
40 Kettle Bell swings 24kg(16kg)
30 Burpees 
20 Double unders
10 DB man makers 20kg(15kg)
Run 400m

By |April 11th, 2013|WOD| Comments

Wednesday 10 04 2013

Weight Lifting 6:30pm Split Jerk

Over Head Squat
3-3-3

Then,

15-12-9 reps for time:
Over Head Squat @ 60% of 3RM
Burpees

By |April 10th, 2013|WOD| Comments

Tuesday 09 04 2013

Conditioning:
For time:
Row 1000m
50 Burpee Pullups
30 DB Squat Clean Thrusters, 20kg(15kg)
100 Double unders

The 2013 Crossfit Open is officially over!
Well done to everyone who participated in the CrossFit Open.
We witnessed numerous lifting PB’s, first toes to bar and first chest to pull ups… Awesome work!!

The CrossFit Ringwood Leader board

By |April 9th, 2013|WOD| Comments

Monday 08 04 2013

Strength:
Back Squat
3-3-2-2-2-1-1-1-1-1

By |April 8th, 2013|WOD| Comments

Sunday 07 04 2013

Rest day! Clocks back today 🙂

By |April 7th, 2013|WOD| Comments

Saturday 06 04 2013

Weightlifting Skills 8AM Snatch, Clean & Jerk and  Clean Pulls 
Workout of the day 9am
Conditioning:
AMRAP 20 minutes:
10 Deadlift, 60kg (40kg)
20 Pushup
30 Squat
Killing the Fat Man: Episode 13

By |April 5th, 2013|WOD| Comments

Friday 05 04 2013

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (45/29 kg)
15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps […]

By |April 4th, 2013|WOD| Comments

Thursday 04 03 2013

“Tabata mashup!”
8 rounds for total reps of:-
Max reps in 20 secs of Kettlebell Swings, 24kg(16kg)
Rest 10 secs
Max reps in 20 secs of Sit-ups
Rest 10 secs
Max reps in 20 secs of Box jumps, 24”(20”)
Rest 10 secs
Max reps in 20 secs of DB Push Press, 20kg(15kg)
Rest 10 secs
Accumulate the reps for each round.  Score equals the sum […]

By |April 4th, 2013|WOD| Comments

Wednesday 03 04 2013

Weightlifting skills 6:30pm

Conditioning:
For time:
800m Run
then…
10 rounds
5 HSPU
10 Pistols
10 GHD Sit-ups

By |April 3rd, 2013|WOD| Comments