Monday 21 10 2013

Get your Halloween Costume ready – Halloween WOD this Saturday 26th Oct at 8:30am

Weighted pull ups 5 x 5
Push Press 3 x 5

AMRAP 15min:

5 Thrusters 60/40kg
10 Hand Release Push ups
Run 200m

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

Some of  Saturday Crew

By |October 20th, 2013|WOD| Comments

Sunday 20 10 2013

Rest day!

CrossFit Ringwood Club Challenge 2013 & Xmas Party

There will be two divisions for RX and Scaled Athletes.

Why everyone should Compete?
Competition means different things to each athlete, but one thing is for sure – Competition is for everyone! Many of the gym members who participated in the 2013 CrossFit Open found this out & Last […]

By |October 20th, 2013|WOD| Comments

Saturday 19 10 2013

In teams complete 5 min AMRAP at each station:
Team Wall Balls 20/14
Team Tire Flips
Team Calorie Row (Switch every 10 pulls)
Team Sled Pushes
Team Partner Carries

2 minutes between each station rest

By |October 18th, 2013|WOD| Comments

Friday 18 10 2013

Sumo Deadlift

Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up

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

By |October 18th, 2013|WOD| Comments

Thursday 17 10 2013

Floor press

5 rounds for time of:
Run, 200 m
15 Kettlebell Swings, 32/24 kg
15 Burpees
1 Plate Push, 25/20 kg

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

Steve Smashing out the muscle ups.

By |October 17th, 2013|WOD| Comments

Wednesday 16 10 2013

Shoulder Press

“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans,  60kg (40kg)

20min cut-off

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

Emily completed the Melbourne marathon, the whole 42.195km of running through the scenic tour around Melbourne. Emily said “I feel pretty fantastic for actualizing one of my goals  (though the legs would strongly disagree). “

By |October 17th, 2013|WOD| Comments

Tuesday 14 10 2013

Mark 30th November in your calendar Crossfit ringwood Comp & Xmas Party.

Melbourne Marathon 2013 results.

Brock Melb 1/2 Marathon official time will be 2:10:41 for the 21.1kms. 6 minutes of last time. Have done about 40% of the running I’d normally do but have replace with CrossFit. Sore but happy with the time.

Emily 42.195km 03:51:31
Shane 42.195km […]

By |October 14th, 2013|WOD| Comments

Monday 14 10 2013

Back Squat

3 ROUNDS
400 meter row
20 v-ups
20 burpess
20 mountain climber

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

Top ten reasons why you should try CrossFit.

Results – That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in […]

By |October 13th, 2013|WOD| Comments

Sunday 13 10 2013

Rest  day!

Good luck to you all who are taking part in the Melbourne Marathon. Adam, Brock, Emily and Simon

You missed out on attending a Great Obstacle Race!
On Sunday 6th October, 2,352 hardy souls ventured out past Ballan (about a 90 minute drive away from Melbourne) to complete the 15km Spartan Race

Amongst that number were […]

By |October 13th, 2013|WOD| Comments

Saturday 12 10 2013

Partner AMRAP 20min
30 Lateral Burpees over partner
20 Walking Lunghes 20/15
30 Abmat Sit Ups
6 Turkish Get Ups

By |October 11th, 2013|WOD| Comments