Monday 03 03 2014

Come in early to start warming up 15min+ before each session start time, to be ready to start at the start of each session time. There will be a suggested warm up video played during the session.

Games Open 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches […]

By |February 28th, 2014|WOD| Comments

Sunday 02 03 2014

Rest day!

Please watch movement standards before entering the gym Monday all sessions will be  14.1 Open Workout,

Come in early to start warming up  from 5:45am or 15min+ before each session start time, to be ready to start at the start of  each session time. There will be a suggested warm up video played during the […]

By |February 28th, 2014|WOD| Comments

Saturday 01 03 2014

Snatch workshop

AMRAP 8min
15 Overhead squats 40/30kg
3 Bar muscle up

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

By |February 28th, 2014|WOD| Comments

Friday 28 02 2014

Turkish Get Up 3 x 3

6 rounds for time of:
Run, 400 m
25 Burpees

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

By |February 28th, 2014|WOD| Comments

Thursday 27 02 2014

Row 1 km TT

In front of a clock set for 15 minutes:
Ring Dip, 1 min
Double Under, 2 mins
Push-up, 3 mins
Kettlebell Swing, 32/24 kg, 4 mins
Pull-up, 5 mins

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

By |February 27th, 2014|WOD| Comments

Wednesday 26 02 2014

Deadlift 3-3-3-3

2 rounds for time of:
24 Deadlifts 100/80 kg
24 Box Jumps 24/20″
24 Wall Balls 20/14 lbs
24 Double Unders
24 Box Jumps 24/20″
24 Wall Balls 20/14 lbs
24 Cleans 70/40kg

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By |February 26th, 2014|WOD| Comments

Tuesday 25 02 2014

The CrossFit Games is upon us!
If you are new to our community and don’t know what the open is all about you soon will!
Training will run as per normal and you don’t have to be registered in the open to train over this five week period.
It is an exciting time of year for the CrossFit […]

By |February 25th, 2014|WOD| Comments

Monday 24 02 2014

Back Squat 2 -2 -2 -2 -2
Weighted Pull-up 2 -2 -2

Complete as many rounds as possible in 10 mins of:
6 Handstand Push-ups
9 Hang Power Cleans 70/50kg
12 Box Jumps 24/20″

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

By |February 23rd, 2014|WOD| Comments

Sunday 23 02 2014

Rest Day!

What an amazing effort yesterday from everyone that competed in the NC Fitness Open. Grant represented in the Open Category with a 5th place overall, as well as achieving a personal best in the 3 Rep Max Front Squat at 125kg and a Tied first place in the final.

Congratulations from the CrossFit Ringwood Team

Open Category […]

By |February 23rd, 2014|WOD| Comments

Saturday 22 02 2014

5 rounds for time of:
15 Box Jumps
12 Push Press 50/35kg
9 Toes to Bar

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

By |February 22nd, 2014|WOD| Comments