Sunday 21 07 2013

Rest Day!

By |July 21st, 2013|WOD| Comments

Saturday 20 07 2013

9am Partner Workout of the day
10am Open gym till 12:30

Complete as many rounds as possible in 20 mins with your partner of:
6 Rope Climbs
Partner Wheelbarrow, 50 m
30 Sandbag Cleans
Partner Wheelbarrow, 50 m
40 Jumping Squats

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By |July 20th, 2013|WOD| Comments

Friday 19 07 2013

Front Squat 3-3-3
Press 3-3-3
Deadlift 3-3-3

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By |July 19th, 2013|WOD| Comments

Thursday 18 07 2013

3 rounds for time of:
10 Pistols (Alternating Legs)s
5 Muscle Up (Bar)s
10 Handstand Push-ups

100 Burpees for a time Day 4

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By |July 17th, 2013|WOD| Comments

Wednesday 16 07 2013

Hang Squat Snatch
2-2-2

AMRAP 10min
6 Snatch 40/30kg
9 Wall Ball 20lb/14lb

100 Burpees for a time Day 3

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By |July 17th, 2013|WOD| Comments

Tuesday 16 07 2013

2 rounds for time of:
10 Hang Power Clean & Jerks, 80/50 kg
20 Box Jumps, 24/20 in
30 Double Unders
40 AbMat Sit-ups
50 Air Squats
Farmers Walk (Kettlebells), 32/24 kg, 100 m

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Congratulations to Lili on her First RXD Workout Yesterday

100 Burpees for a time Day 2

By |July 15th, 2013|WOD| Comments

Monday 15 07 2013

Congratulations to Blackhawk Special Forces Operatives
Operation times in Hrs:Min for the 12.8km Course with 20kg Pack webbing & full cams
Stu W 1:55 RX
Tristan Nardella 2:28 Rx
Adam S 2:30 RX
Adam R 2:33 RX
Michelle Giles 2:49
Shannon S 2:49

“Frelen”
21-15-9
Thrusters 40kg (30kg)
Pullups
Kettlebell Swings 24kg (16kg)
400m run

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By |July 15th, 2013|WOD| Comments

Sunday 13 07 2013

Rest day for some!
Awesome effort Crossfit Hamilton Throwdown Had a great setup and smoothly ran. Looking forward to the next Throwdown

Blackhawk operation special forces Today at 11am Mud bath here we come.

Amazing effort to Adam & Michelle at the CrossFit Hamilton Throwdown, Adam Read made it to 2nd Place and 4th place in the final

By |July 14th, 2013|WOD| Comments

Saturday 13 07 2013

Partner WOD

AMRAP  30 mins of:
10 Kettlebell Push Press (One Arm R), 16 kg
10 Kettlebell Push Press (One Arm L), 16 lbs
Row, 250 m
4 Turkish Get Ups,16 kg
10 Db Overhead Walking Lunge (One Arm R),16 kg
10 Db Overhead Walking Lunge (One Arm L), 16 kg

Each must complete a round before moving on. NO PARTITION!

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By |July 12th, 2013|WOD| Comments

Friday 12 07 2013

For time
13 Front Squat 70/40 kg
13 Chest to Bar Pull Ups
13 Burpees
13 Deadlift 100/70 kg
13 Sumo Deadlift High Pull 40/25 kg
13 Squat Clean 60/40 kg
13 Double Unders
13 Ring Dips
13 Push Press 20/20 kg
13 Muscle Up
13 Hand Stand Push Ups
13 Knee 2 Elbows
13 Box Jump (24″/20″)
13 Wall Ball 20lb/16lb

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By |July 12th, 2013|WOD| Comments