Monday 11 11 2013

AMRAP in 20 minutes of:
20 Kettlebell Swing 24/16kg
15 Dumbbell Push Press 20/15kg
10 Box Jumps 24/20

CrossFit Ringwood Comp Entry page Here!

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

By |November 10th, 2013|WOD| Comments

Sunday 10 11 2013

Rest Day!
With the Crossfit Ringwood Comp coming up within the month!

With many of you only doing Crossfit for short time, or competed in the in the Crossfit Games Open was one of the best things that can be done for your self-confidence and competitive drive. When a local competition appears, we always hesitate to register since we […]

By |November 10th, 2013|WOD| Comments

Saturday 09 11 2013

Weightlifting Skills Beginner to Advanced  8AM
Open Gym 8AM – 12AM
Workout of the day 9AM

For a time:
400m Row each.
80 Push ups (split between partners, one must be holding the KBs for work to count)
60 Box Jumps (24/20)
40 Goblet Squats (in unison) – each partner has one KB, both partners must be at bottom position and full extension at the same […]

By |November 8th, 2013|WOD| Comments

Friday 07 11 2013

Baird Hero WOD

MEN: 13 minutes 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRAP the remaining 1min or over 3mins move to the next minute of movements.

then into

3 Rounds AMRAP

WOMEN: 14 minutes 600m run buy in, 3min […]

By |November 7th, 2013|WOD| Comments

Thursday 07 11 2013

Galagher & Mcdonald Hero WOD

2 Mates, 2 Heroes, 2 Rounds, 1 WOD 2 rounds for time
200m run
16 Kettlebell swings (24kg M, 16kg F)
16 Pull ups
16 Front Squat (50kg M, 30kg F)
200m run
14 Kettlebell swings (24kg M, 16kg F)
14 Pull ups
14 Front Squat (50kg M, 30kg F)
200m run
12 Kettlebell swings (24kg M, 16kg F)
12 Pull […]

By |November 6th, 2013|WOD| Comments

Wednesday 06 11 2013

THE FIRST OFFICIAL AUSTRALIAN HERO WOD

“WOOD”

5 rounds for time, 29min cut off
400m run
10 Burpee Box Jumps 24inch/20inch
10 SHDP 42.5kg/30kg
10 Thrusters 42.5kg/30kg
1min Rest
no rest last round
Include rest in final time

This workout is a part of the Australian Hero WOD Games

Hero workouts are meant to be tough, and test your physical and technical ability. Brett loved running, […]

By |November 5th, 2013|WOD| Comments

Tuesday 05 11 2013

CUP WEEKEND TIMETABLE

TUESDAY(CUP DAY) – 6.30PM

3 Rounds for a time:
35m Sled Pull 40/20kg
35m Run
30 Slam Balls 30/20kg

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

By |November 5th, 2013|WOD| Comments

Monday 03 11 2013

CUP WEEKEND TIMETABLE

MONDAY – 6AM (9:30am Open Gym/WOD) 6.30pPM
TUESDAY(CUP DAY) – 6.30PM

Every 30 Seconds for 10 min

7 burpees

Then

Deadlift
10 mins to build to a heavy 3

Then

“Diane Ladder” with the 7 min cap:

3 Deadlifts, 100kg (70kg)
3 Handstand Push-Ups*

6 Deadlifts, 100kg (70kg)
6 Handstand Push-Ups

9 Deadlifts, 100kg (70kg)
9 Handstand Push-Ups

12 Deadlifts, 100kg (70kg)
12 Handstand Push-Ups

etc.

Post results to comments. Log results […]

By |November 3rd, 2013|WOD| Comments

Sunday 03 11 2013

Rest day!

CUP WEEKEND TIMETABLE

SUNDAY – Open gym 11:30 till 5pm
MONDAY – 6AM (9:30am open gym) 6.30pPM
TUESDAY(CUP DAY) – 6.30PM

By |November 2nd, 2013|WOD| Comments

Saturday 02 11 2013

CUP WEEKEND TIMETABLE

SAT – (8AM Open Gym/ Weightlifting), 9.00AM Work out of the day / Challenge viewing & open gym
SUNDAY – Open gym TBA
MONDAY – 6AM (9:30am open gym) 6.30pPM
TUESDAY(CUP DAY) – 6.30PM

3 rounds, 1 min per station, of:

Shuttle Run, 5 m
Push-up
Kettlebell Swing, 24/16 kg
Squat
Dumbbell Push Press, 20/15 kg

Rotate immediately to the next station every […]

By |November 1st, 2013|WOD| Comments