Saturday 31 08 2013

Partner WOD
2 round For a time

Plank
Run
Squats
Burpees
Ring-dip
Pullups
L-seat hold
Pushups
L-seat hold
Med-ball situp
Rope climb
Kettlebell Swings

Post results to comments. Log results online (Beyond the Whiteboard)

By |August 31st, 2013|WOD| Comments

Friday 30 08 2013

Snatch 5-5-5-5
Push Press 3-3-3
Back Squat 5-5-5

AMRAP 5 mins
4 Handstand Push Ups
5 Toes to Bar
10 Pistols

Post results to comments. Log results online (Beyond the Whiteboard)

By |August 30th, 2013|WOD| Comments

Thursday 29 08 2013

3 rounds for max reps:
Farmers Carry
Prowler Push
Rope Climb
Stone cleans
Row Calories

accumulate as many reps as possible in one minute per station. There is no rest between stations, there is one minutes rest between rounds.

I Love a good adventure on the bike!

By |August 29th, 2013|WOD| Comments

Wednesday 28 08 2013

In pairs, complete as many rounds as possible in 20 mins of:
10 Thrusters, 40kg (30kg)
10 Hang Power Cleans 40kg (30kg)
150m Run

This is a Partner WOD, one person works while the other rests.

Post results to comments. Log results online (Beyond the Whiteboard)

By |August 28th, 2013|WOD| Comments

Tuesday 27 08 2013

5 rounds for time of:
5 Strict Pull-ups
10 Burpee Box Jumps
20 Kettlebell Swings, 32/24 kg
Run, 400 m

Post results to comments. Log results online (Beyond the Whiteboard)

By |August 27th, 2013|WOD| Comments

Monday 25 08 2013

Find a 3RM Power Snatch

For time:
15 Power Snatch, 50kg(35kg)
5 Lateral Burpees Over Bar
20 Wall Ball, 20lbs(14lbs)
10 Power Snatch, 50kg(35kg)
5 Lateral Burpees Over Bar
15 Wall Ball, 20bls(14lbs)
5 Power Snatch, 50kg(35kg)
5 Lateral Burpees Over Bar
10 Wall Ball, 20lbs(14lbs)

Post results to comments. Log results online (Beyond the Whiteboard)

By |August 26th, 2013|WOD| Comments

Sunday 26 08 2013

Rest day!

By |August 25th, 2013|WOD| Comments

Saturday 23 08 2013

Please note that the gym will be closed today for the Mud Run at Blackhawk!

Workout for today!

For time:
Run, 1.6km
Rest 3 mins

Run, 1.2km
Rest 2 mins

Run, 800 m
Rest 1 min

Run, 400 m

Post times per round. Log results online (Beyond the Whiteboard)

By |August 23rd, 2013|WOD| Comments

Friday 23 08 2013

Blackhawk Battlefield Challenge is for everyone. It has been designed for every fitness level, from first time mud runner/obstacle racer, couch potato, to seasoned weekend warrior! There is also KiddyHawk – Obstacle Racing for kids!

Come join the CrossFit Ringwood Team August 24th 10:30am Click here for details!

Saturday August 24th we will be closed as […]

By |August 23rd, 2013|WOD| Comments

Thursday 22 08 2013

Blackhawk Battlefield Challenge is for everyone. It has been designed for every fitness level, from first time mud runner/obstacle racer couch potato, to seasoned weekend warrior!  There is also KiddyHawk – Obstacle Racing for kids!

Come join the CrossFit Ringwood Team August 24th 10:30am Click here for details!

Saturday August 24th we will be closed as […]

By |August 22nd, 2013|WOD| Comments