Wednesday 11 09 2013

5 rounds for time of:
12 Deadlifts, 70/45kg
9 Hang Power Cleans, 70/45kg
6 Push Jerks, 70/45kg

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By |September 10th, 2013|WOD| Comments

Tuesday 10 09 2013

4 rounds for time of:
9 Handstand Push ups
6 Burpee Box Jump 24” (20”)
15 Kettlebell Swings 32kg (24kg)
30 Double Unders

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Barry at All Stars Affiliate Challenge

By |September 9th, 2013|WOD| Comments

Monday 09 09 2013

“Fran”

21-15-9 for a time:

Thrusters
Pull ups

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By |September 9th, 2013|WOD| Comments

Sunday 08 09 2013

Rest day!

Awesome work by The CrossFit Ringwood All Star Team! Day One & Two done, think everyone legs are going to feel it tomorrow. As first time for a lot of you at a competition, you all push yourself out side your comfort zone to achieve inspiring results!

Team CrossFit Ringwood!

By |September 8th, 2013|WOD| Comments

Saturday 07 09 2013

The Allstar Affiliate Series will be held at the ‘Expo Hall’ situated at the Melbourne Showgrounds, Epsom Road, Ascot Vale This today & Sunday, spectator entry cost of $5. We have a team competing, why not come along and support us.

Tabata Gone Bad

Tabata Wall Ball, 20lb
Tabata Sumo Deadlift High Pull, 34kg
Tabata Box Jump, 20 in
Tabata […]

By |September 6th, 2013|WOD| Comments

Friday 06 09 2013

The Allstar Affiliate Series will be held at the ‘Expo Hall’ situated at the Melbourne Showgrounds, Epsom Road, Ascot Vale This Saturday & Sunday, spectator entry cost of $5. We have a team competing, why not come along and support us!:

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set […]

By |September 5th, 2013|WOD| Comments

Thursday 05 09 2013

For time:
1600m Run
63 Kettlebell Swings, 24kg(16kg)
36 Pullups
800m Run
42 Kettlebell Swings, 24kg(16kg)
24 Pullups
400m Run
21 Kettlebell Swings, 24kg(16kg)
12 Pullups

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By |September 4th, 2013|WOD| Comments

Wednesday 04 08 2013

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

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By |September 4th, 2013|WOD| Comments

Tuesday 03 09 2013

5 Rounds for Time
Run 800m
15 Dumbell Thruster (20/17 kg)
15 OHS Squat 40/30 kg

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By |September 3rd, 2013|WOD| Comments

Monday 02 09 2013

15min AMRAP

10 Squat Clean
20 Toes to Bar
30 Box Jumps 24/20″
30 Med Ball Cleans 20/20lb
40 One Arm Alternating DB Push Press 20/15kg
20 Calorie Row
50 Double Unders
10 Thrusters
30 Deadlift
10 Clean & Jerk
20 Burpees over bar
10 Ground to Overhead
20 Pullups
30 KB Swings 24/16kg
30 KB SDHP 32/24kg
10 Bar Muscle Ups (10 Chest to Bar Pullups)
40 One Arm Alternating DB […]

By |September 2nd, 2013|WOD| Comments