Saturday 11 05 2013

Max reps in 3 minutes at the following stations:

Rope slams 
Stone Cleans  
Hurt terminal push 
Rope climbs
Tyre Flips
 
complete as many reps as possible in the 3 minutes. There will be one minute rest between stations. 

By |May 11th, 2013|WOD| Comments

Friday 10 05 2013

“Chelsea”
Each minute on the minute for 30 minutes of:
5 pullups
10 pushups
15 squats

By |May 10th, 2013|WOD| Comments

Thursday 09 05 2013

“Air Force WOD”

For time:

20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front squats

Every minute on the minute you must complete 4 burpees. Weight for all movements is 42.5kg for men and 30kg for women.

By |May 9th, 2013|WOD| Comments

Wednesday 08 05 2013

Weightlifting skills 6:30pm Tonight

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings 24/32kg
30 Sit-ups
20 Hang db squat cleans
25 Hip extensions
30 Wall ball shots 14lb/ 20lb pound ball
3 Rope climbs

By |May 8th, 2013|WOD| Comments

Tuesday 07 05 2013

Front Squat 5-5-5-5

10 Minute Mini “Cindy” Complete as many rounds as possible in 10 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

By |May 7th, 2013|WOD| Comments

Monday 06 05 2013

We will have a team for the Urbanathlon May 26th, if your interested please email info@crossfitringwood.com for more information asap.

Check out what is all about here www.urbanathlon.com.au

7 rounds for max load of:

1 Deadlift
3 Clean pulls
1 Squat Clean
2 Jerks

By |May 6th, 2013|WOD| Comments

Sunday 05 05 2013

Rest Day!

We will have a team for the Urbanathlon May 26th, if your interested please email info@crossfitringwood.com for more information asap.

Check out what is all about here www.urbanathlon.com.au

Some of the Community at the top of the 1000 Steps yesterday morning.

By |May 5th, 2013|WOD| Comments

Saturday 04 05 2013

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

The Kokoda Track Memorialis a really fun, social and enjoyable workout. The scenery is beautiful and for most people it is challenging but not too tough. The track is actually about 700 steps (0.7 km long). You […]

By |May 3rd, 2013|WOD| Comments

Friday 03 05 2013

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

Back Squat 3-3-3

Snatch 3-3-3

Press 3-3-3

By |May 3rd, 2013|WOD| Comments

Thursday 02 04 2013

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

3 rounds for time:
Row 400m
30 Burpees
Run 400m
Row 350m
20 Burpees
Run 200m
Row 250m
10 Burpees
Run 100m

By |May 2nd, 2013|WOD| Comments