Tuesday 28 02 2012

5-3-2
Muscle ups
Hand stand Push Ups

5 rounds for time:
21 box jumps 24 (20″)
21 Pull Ups
21 Kettle bell swings 24kg (16kg)
21 Push-ups

Post time to comments.

By |February 27th, 2012|WOD| Comments

Monday 27 02 2012

Sumo Deadlift 3-3

Burgener warm up

3 rounds for a time:
3 Deadlift
3 Hang Squat Clean
3 Push Press
3 Front Squat
run 200m Row 400m

AMRAP in 10 minutes:
20 double unders
10 Pistols, alternating sides

Post load and time to comments.

By |February 26th, 2012|WOD| Comments

Sunday 26 02 2012

WOD 12.1 Complete Great results by everyone yesterday!
It was great to have Daniel Taylor from CrossFit South West Sydney drop in to do the 12.1 WOD with us.

Enjoy the weekend!
Watch Katie Hogan do the first workout of the 2012 CrossFit Games Open

Thank you CrossFit Inc.

By |February 26th, 2012|WOD| Comments

Saturday 25 02 2012

CrossFit Games open WOD 12.1

Complete as many reps as possible in 7 minutes of Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

WOD
3 rounds, 21x reps each
Pull-ups
Push-ups
deadlift 80kg […]

By |February 24th, 2012|WOD| Comments

Friday 24 02 2012

Games Open WOD 12.1 Will be run this Saturday.There will be WOD for those who do not wish to do Games Open WOD. I highly recommend you check How To effortlessly do a burpee link if your doing Games Open WOD or just need to perfect your burpee.How to effortlessly do a burpee  Click on the link WOD Find 5RM Push Press 3 Rounds for reps […]

By |February 23rd, 2012|WOD| Comments

Thursday 23 02 2012

Dead Lift 90 % 1 Rm

Five rounds for time of

21 Double unders7 Push-ups hand release 7 Burpees10 Ring Dips200 meter RunPost load and time to comments.

By |February 23rd, 2012|WOD| Comments

Wednesday 22 02 2012

10mins to find 5RM Back Squat

For a time

30 Handstand push ups
40 Chin Ups
50 KB Swings (24kg/16kg)
60 Ab mat sit ups
70 Burpees

Post load and time to comments.

Have you registered for the CrossFit Games Open?…
CrossFit is for everybody.

By |February 22nd, 2012|WOD| Comments

Tuesday 21 02 2012

Junk yard dog. x2 Burgener warm up x3 Power Clean & Push Jerk  3- 2 – 1 Grace For time:
30 Clean & Jerks @ 60kg (40kg) Post load and time to comments. Stop Motion of the NEW Roller Door Artwork Check it out!

By |February 21st, 2012|WOD| Comments

Monday 20 02 2012

Technique / skill improvement:Squat, over head squat, Dead lift, Clean, Push press, and any other movements that need improvement.  Petranek Fitness Test:For time:500m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups 10 min AMRAP:
200m Run or 200m Row 10 Deadlift 80 (60) Mobility: Post time to comments.

 

By |February 20th, 2012|WOD| Comments

Sunday 19 02 2012

Inov8 shoes great for CrossFit, promotion coming for our members.

By |February 19th, 2012|WOD| Comments