Sunday 11 08 2013

Rest day!

By |August 10th, 2013|WOD| Comments

Saturday 09 08 2013

9am Workout of the day
10am Open Gym

With a partner (1 person working at a time)
Complete 14 different movements
Each movement is for 1 minute – Max Reps

Total of all reps for 14 movements is your total score.

GHD SIT-UP
BOX JUMP
ROPE CLIMB
AIR SQUAT
OVERHEAD SQUAT
WALL BALL
FORWARD ROLL
BACK EXTENSION
ROW (CALORIES)
TOES-TO-BAR
KETTLEBELL SWING
BURPEE
TURKISH GET UP
PUSH-UP (HAND RELEASE)

Post load and reps to comments. […]

By |August 10th, 2013|WOD| Comments

Friday 09 08 2013

This is Selling Out Fast! Come join CrossFit Ringwoodˊs team in the Spartan Race Super on Saturday 6th October, places are selling fast so ensure you donˊt miss out.  Click here for details!

Operation Blackhawk Battlefield Challenge is for you. It has been designed for every fitness level, from first time mud runner/obstacle racer couch potato, […]

By |August 9th, 2013|WOD| Comments

Thursday 08 08 2013

This Will Sell Out Fast! Come join CrossFit Ringwoodˊs team in the Spartan Race Super on Saturday 6th October, places are selling fast so ensure you donˊt miss out.  Click here for details!

Operation Blackhawk Battlefield Challenge is for you. It has been designed for every fitness level, from first time mud runner/obstacle racer couch potato, […]

By |August 8th, 2013|WOD| Comments

Wednesday 07 08 2013

Come join CrossFit Ringwoodˊs team in the Spartan Race Super on Saturday 6th October, places are selling fast so ensure you donˊt miss out.  Click here for details!

Operation Blackhawk Battlefield Challenge is for you. It has been designed for every fitness level, from first time mud runner/obstacle racer couch potato, to seasoned weekend warrior!  There […]

By |August 7th, 2013|WOD| Comments

Cookies & Cream Paleo Cake

I wanted a Paleo Cake for my birthday. This delicious Paleo Cookies and Cream Cake Hit the spot.
The quantities below will make two individual sized tins, or double the recipe and use a 20cm spring form cake tin.

Base:
2 Cup Desiccated Coconut
8 Medjool Dates

Put ingredients in a blender and blend until combined. Press mixture into a […]

By |August 6th, 2013|Recipes| Comments

Tuesday 06 08 2013

AMRAP 14 minutes:
3 Power cleans, 60kg(40kg)
3 Burpees
6 Power cleans, 60kg(40kg)
6 Burpees
9 Power cleans, 60kg(40kg)
9 Burpees
12 Power cleans, 60kg(40kg)
12 Burpees…..
*Continue this sequence.

Post total reps to comments, Log results online (Beyond the Whiteboard)

With the number of birthdays this month, here is Cookies & Cream PALEO Cake. You will find the recipe here!

By |August 6th, 2013|WOD| Comments

Monday 05 08 2013

Chelsea

Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

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

By |August 5th, 2013|WOD| Comments

Sunday 04 08 2013

Rest Day!

By |August 4th, 2013|WOD| Comments

Saturday 03 08 2013

Partner workout of the day

2 rounds for time of:
20 Sandbag Squats
200 m Sandbag Run
20 Man Makers
20 Sandbag Squats
200 m Sandbag Run
20 Kettlebell Swings
200 m Farmers Walk (Kettlebell)
20 Kettlebell Swings
200 m Farmers Walk (Kettlebell)
20 Man Makers

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

By |August 2nd, 2013|WOD| Comments