Sunday 20 04 2014

Happy Easter everyone!

Burn some eggs/ hot cross buns off!

AMRAP 4 min of:
Burpees

By |April 19th, 2014|WOD| Comments

Saturday 19 04 2014

We are closed today, hope you all enjoy the holiday break. Here is a workout you can do at home or in the park. Grab a friend or family member.

For a time:
10 Hand stand pushups / kick ups to handstand / push ups
20 squats
40 Situps with toe touches
50 Mountan climbers
80 Double unders

By |April 19th, 2014|WOD| Comments

Friday 18 04 2014

Good Friday!
we are closed today try this at home or in the park.

AMRAP 10
5 burpees
10 squats
Run 200m

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

Michael after completing the 60+ km dirt bike journey through the toolangi state forest.

By |April 18th, 2014|WOD| Comments

Thursday 17 04 2014

Plank Hold Left Max Time
Plank Hold Right Max Time

AMRAP 20min:
200m Run
5 HSPU
10 Barbell Rows 40/30kg
5 Barbell Back rack walking Lunges per a leg 40/30kg

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

By |April 17th, 2014|WOD| Comments

Wednesday 16 04 2014

For time:
Flip cards from a standard 54-card deck (including 2 jokers). The number on the card equals the number of reps (face cards = 10, Aces = 15).
Spades = Mountain Climbers (LEFT+RIGHT=1)
Hearts = Push-ups
Clubs = Lateral Jumps (over a KB, LEFT+RIGHT=1)
Diamonds = sit-ups
Jokers = 20 wall balls (20/14 -10/9)

Post results to comments, Log […]

By |April 16th, 2014|WOD| Comments

Tuesday 15 04 2014

“Daniel”

For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 43/29 kg
Run, 800 m
21 Thrusters, 43/29 kg
Run, 400 m
50 Pull-ups

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

By |April 15th, 2014|WOD| Comments

Monday 14 04 2014

“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. […]

By |April 13th, 2014|WOD| Comments

Sunday 13 04 2014

Rest Day!

By |April 13th, 2014|WOD| Comments

Saturday 12 04 2014

“Bulger”

10 rounds for time of:
Run, 150 m
7 Chest to Bar Pull Ups
7 Front Squats, 61/43kg
7 Handstand Push Ups

Grab a partner.  Each partner does 5 total rounds.  One partner works at a time but run together.

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What’s Your Excuse?

By |April 11th, 2014|WOD| Comments

Friday 11 04 2014

Overhead Squat 3- 3- 3- 3- 3- 3- 3

Complete as many rounds as possible in 12 mins of:
30 Double Unders
20 Dumbbell Snatch (Alternating)

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

By |April 11th, 2014|WOD| Comments