Friday 09 03 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm Public Holiday Monday 12th March – There will be only a 9am session. Snatch 1 – a power snatch or a full snatch whichever you can move more weight with. WOD 20 Ring Dips30 Pull Ups40 Wall Ball 20/14 lbs50 Overhead walking lunge 15kg(10kg)60 Push Ups70 Sit ups80 Air Squats*At every 2 Min complete 10 Box Jumps  24″ […]

By |March 8th, 2012|WOD| Comments

Thursday 08 03 2012

Sessions 5pm, 6pm and 7pm

Overhead Squat
4-3-2

Fran

Three rounds, 21-15- and 9 reps, for time of:
43kg Thruster
Pull-ups

Open Games

Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb) = M 52 Kg F 34 Kg
9 Toes-to-bar  

By |March 8th, 2012|WOD| Comments

Wednesday 07 03 2012

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

Press 3-3-3

For time:

Run 800 meters20 Chest to bar pull ups20 Handstand push ups
Run 800 meters
75 Push press  35kg (25kg)10 Burpees
60 Double unders
Post Load and time to comments .

By |March 7th, 2012|WOD| Comments

Tuesday 06 03 2012

Sessions  5pm, 6pm and 7pm 

Deadlift
3-2-1

WOD

21-15-9 reps of:

DeadLift 100kg (80kg)Plate press thought 20kg (15kg)Dips Finish with:
Block run Post Load and time to comments 

By |March 6th, 2012|WOD| Comments

Monday 05 03 2012

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

Back Squat
2-2-2

Technique
Full Cleans

WOD
4 Rounds for time
500m Row
5 Full Cleans 60Kg (40Kg)
20 Bar facing Burpee
6 Pull ups Strict
20 Double Unders

On the last round 500m run

Post Load and Time to comments.

By |March 4th, 2012|WOD| Comments

Sunday 04 03 2012

Enjoy the weekend.

The Open Games 12.1 brought Burpiees.12.2 Snatch, What will 12.3 bring? The CrossFit Games Update: Open Week 1

By |March 4th, 2012|WOD| Comments

Saturday 03 03 2012

Session 9AM

For a Time:

500m Row
20 Kettle bell swings 24kg (16kg)
500m Row
20 Pushps
500m Row
10 Pullups
500m Row
20 Situps
500m Row

Post time and rounds to comments.

By |March 2nd, 2012|WOD| Comments

Friday 02 03 2012

Session times today are 7Am 8Am 12Pm.

DeadLift 4- 3
10 Bar rows
2 L sit holds

For Time:
200m Run
9 Deadlift
20 Situps
10 Push ups
30 Pull ups
10 Dips
800m Run

AMRAP 8 Mins of:

20 Double unders
10 Ring Dips
2 burpees

Post Load, time and rounds to comments.

By |March 1st, 2012|WOD| Comments

Thursday 01 03 2012

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Or work on 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps = 34kg
135 pound Snatch, 30 reps = 61.5kg
165 pound Snatch, 30 reps = 74.84kg
210 pound Snatch, […]

By |March 1st, 2012|WOD| Comments

Wednesday 29 02 2012

Overhead Squats 5-4-3

Gynmastics WOD

AMRAP 10 minutes
3 Wall Climbs
10 Hollow Rocks
10 Superman Rocks

For a time
10 Toes to bar
Block run

Post Load, Rounds and Time to comments.

By |February 28th, 2012|WOD| Comments