Monday 16 12 2013

Twelve Days of Christmas

1 Muscle Up (or Chest to bar pull up)
2 Handstand push ups (or wall walks)
3 Box Jumps 24/20in
4 Power cleans 80/55kg
5 DB Push Press 20/15kg
6 Burpees
7 Deadlifts 80/55kg
8 Double Unders
9 Front Squats 80/55kg
10 Wall Balls 20/14lb
11 Kettlebell swings 24/16kg
12 Toes to bar

Twelve days of Christmas is performed just like the song

Post results […]

By |December 16th, 2013|WOD| Comments

Sunday 15 12 2013

Rest day!

By |December 15th, 2013|WOD| Comments

Saturday 14 12 2013

Grant & Tristan are off to CF Moorabin to compete in the Min bowl updates via twitter & instagram.

“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 20lb/14 lb
Sumo Deadlift High Pull, 35kg/25kg
Box Jump, 20 in
Push Press, 35kg/25kg
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop […]

By |December 14th, 2013|WOD| Comments

Friday 13 12 2013

Remember 5:30pm is now 6pm Open Gym from 4pm

3 person team for time:

500 m Row Cash In
7 Rope Climbs
15 Handstand Push-ups
45 Hang Power Cleans
150 Wall Balls
75 Power Snatches
135 Push Presses
105 Overhead Squats

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

By |December 13th, 2013|WOD| Comments

Thursday 12 12 2013

Row 20 cal
30 Burpees
40 DB Ground to overhead 2x 20/15kg
50 kettlebell swings 24/16kg
100ft Overhead walking lunge 20/15kg
150 meters sprint

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

By |December 12th, 2013|WOD| Comments

Wednesday 11 12 2013

Climb the ladder in 18 minutes as possible:
3-6-9-12-15-18-21-etc

3 Squats
3 Hand Release Push-Ups
3 Toes 2 Bar

6 Squats
6 Hand Release Push-Ups
6 Toes 2 Bar
etc…

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

By |December 11th, 2013|WOD| Comments

Tuesday 10 12 2013

21-12-9 reps, for time:
Pull-up
Ring Dip
Power Clean, 40/30 kg
Thruster, 40/30 kg

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

By |December 10th, 2013|WOD| Comments

Monday 09 12 2013

“CrossFit Total”

Back Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

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

By |December 8th, 2013|WOD| Comments

Sunday 08 12 2013

Rest Day!

By |December 8th, 2013|WOD| Comments

Saturday 07 12 2013

Bring a towel in for the workout today,  Something strong enough to hang off. 

Partner WOD

5 rounds for time:
10 Towel Pullups
10 Thrusters, 40kg(30kg)
50 Double unders
100m Partner carry (50m each)

By |December 6th, 2013|WOD| Comments