Monday 19 03 2012

Sessions 7am, 8am, 9am, 12pm, 5pm, 6pm and 7pm 

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 61kg (40kg)
7 Knees to elbows
7 Deadlift 110kg (90kg)
7 Burpees
7 Kettlebell swings,  32kg (24kg)
7 Pull-ups

The Hero WOD
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing […]

By |March 19th, 2012|WOD| Comments

Sunday 18 03 2012

By |March 18th, 2012|WOD| Comments

Saturday 17 03 2012

Sessions 9am

CrossFit Ringwood have a Tough Mudder Team contact us A.S.A.P to sign up.

“Filthy fifty”

For time:
50 Box jump @ 24″ (20″) box
50 Jumping pull-ups
50 Kettlebell swings @ 16 (12)kg
50 Walking Lunge
50 Knees to elbows
50 Push press @ 20 (15)kg Bar
50 Back extensions
50 Wall ball shots @ 20lb(14lb) ball
50 Burpees
50 Double unders

Post time to comments.

CrossFit Games […]

By |March 17th, 2012|WOD| Comments

Friday 16 03 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

CrossFit Ringwood have a Tough Mudder Team contact us A.S.A.P to sign up. Shoulder Press 2- 2 -1

Then

3 rounds of:
21 double-unders
21 kettle swings 24kg (16kg)12 pull-ups11 Thruster  40kg (25kg) CrossFit Games Breakdown 12.4 

Post Load and Time to comments.

 

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Thursday 15 03 2012

Sessions 5pm, 6pm and 7pm

Deadlift 3- 3 -3

5 Rounds for time of:

Run 800m15 Deadlift 12 Handstand push ups40 Double unders6 Pull ups News: Workout 12.4 is …Complete as many rounds and reps as possible in 12 minutes of:150 Wall balls
90 Double-unders
30 Muscle-ups  Post Load and Time to comments.

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Wednesday 14 03 2012

Sessions 7am, 8am, 12pm, 6pm and 7:30pm

The First 30min of each session will be Olympic lifting skills.

Five rounds for time of:

8 Clean and Jerk  8 Snatch 7 Front Squat 10 Burpees Post Load and Time to comments.

By |March 14th, 2012|WOD| Comments

Tuesday 13 03 2012

Sessions 5pm, 6pm and 7pm

Back squat 3 -2 -2

“Mini Kelly”3 Rounds400 M Run30 Box Jumps30 Wall Shots “Tabata This”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed […]

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Monday 12 03 2012

Public Holiday Monday 12th March. Today There will be only a 9am session.

2o Min to progress through the following.(Rest as needed throughout the progression)  Focus on getting quality reps10 Strict Pull Ups
1 Muscle Up
10 Strict Ring Dips
2 Muscle Ups
10 Kipping Pull Ups
3 Muscle Ups
10 Kipping Ring Dips
4 Muscle Ups
10 Chest to Bar Pull Ups
5 Muscle […]

By |March 11th, 2012|WOD| Comments

Sunday 11 03 2012

Live, Laugh, Love and enjoy your Weekend

Public Holiday Monday 12th March – There will be only a 9am session.

By |March 10th, 2012|WOD| Comments

Saturday 10 03 2012

Sessions 9am Public Holiday Monday 12th March – There will be only a 9am session. 8 Hollow Rocks6 Bar Good Mornings10 L-Sit Hold(1sec = 1 rep)  As many rounds as possible in 20 minutes: 6 Clean and jerk 4 Muscle-ups
6 Sumo Deadlift High PullsRow 1K or Workout 12.3 Post load and time to comments.

By |March 9th, 2012|WOD| Comments