Saturday 18 02 2012 – CrossFit Total Competition @ CrossFit Merciless

CrossFit Ringwood will not be holding  any sessions this Saturday. Check out the WOD below.

We have been invited to take part in CrossFit Total Competition this coming Saturday 18th Feb at CrossFit Merciless.
I will be there representing Ringwood.
If you would like to take part in the morning fun contact  CrossFit Ringwood on 0402 029 666 […]

By |February 17th, 2012|WOD| Comments

Friday 17 02 2012

3 Rounds For Time

15 Deadlift @ 100kg (60)

7 Muscle-Ups

15 Hang power Clean (60kg/40kg)

Run 800m

Post load & time to comments.

By |February 16th, 2012|WOD| Comments

Thursday 16 02 2012

For timeRow 1k30 wall ball 9kg (7kg)30 Kettle bell swings   24kg (16kg)20 wall ball 9kg (7kg)20 Kettle bell swings  24kg (16kg)Run 400 1 penalty each time you break up an exercise1 Penalty equals 3 Wall climbs to be completed after run. Post time to comments.

By |February 15th, 2012|WOD| Comments

Wednesday 15 02 2012

Tabata Row (Total Distance)Run 1kmTimer starts immediately after last interval on rower is completed. The Finisher Post total distance covered and run time to comments.

By |February 15th, 2012|WOD| Comments

Tuesday 14 02 2012

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 43kg  barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once […]

By |February 13th, 2012|WOD| Comments

Monday 13 02 2012

Front squat3Rm AMRAP 15  Min
6 Front squats @ 60 (40kg)
7 Chest to bar pull-ups
7 Box jumps @ 24
10 kettle bell swing 24 (16) AMRAP 8 Min
10 double unders
8 burpiees
4 sit ups Post Rounds and scaling to comments.

By |February 12th, 2012|WOD| Comments

Sunday 12 02 2012

Enjoy!

By |February 11th, 2012|WOD| Comments

Saturday 11 02 2012

Chipper run 80010 Knees to elbows
20 Burpees
10 Pull-ups20 Deadlift (60) (40)
10 Push-ups20 Sit-ups10 KB swings (24) (16)15 Wall ball (20lb) (16lb)
10 Ring dips
15 Thruster Finisher Farmer’s walk KB (32)  200M Post time and scaling to comments.

By |February 10th, 2012|WOD| Comments

Friday 10 02 2012

3 rounds for time of:
21 Overhead Squats, 42kg (30kg)
21 Toes to Bar
21 Wallballs, 10kg (6kg)

Post time to comments.

 

By |February 10th, 2012|WOD| Comments

Thursday 09 02 2012

The Bear Complex

Five rounds, each for time of, Seven sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The bar cannot be released during the rep cycle, Rest as needed between rounds and increase weight each round.

Post load to comments.

By |February 8th, 2012|WOD| Comments