WOD - Saturday, 31st December, 2011

Tabata Surprise

Med Ball Cleans 10/7kg
Ring Dips
Knees to Elbow/Knee Raise
Jumping Pull Ups (Bar to be at least 6" above reach)

8 x 20 seconds effort with 10 seconds rest for each
Your score will be your lowest reps achieved  in any of the 8 sets.
Total each of the lowest scores together for your score.

Strategy


WOD - Friday, 30th December, 2011

With a 30 minute time limit , perform -

200 x Double Unders
30 x Squat Cleans 40/30kg
Then - 10 rounds of -
3 x Power Snatch 40/30kg
10 x Wall Ball 10/7kg
Then -
Continuous Shuttle Run of 100m

Your score will be the amount of shuttles completed

How great you decide to be.....


WOD - Thursday, 29th December, 2011

"Overhead Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For time - 21 - 15 - 9  -

Deadlift 140/80kg
Box Jump 30/24"




WOD - Wednesday, 28th December, 2011

"Eva"

For time - 5 rounds of -

Run 800m
30 x Kettlebell Swings 32/24kg
30 x Pull Ups

"EVA Demo"


WOD - Tuesday, 27th December, 2011

Record time for each -

3 x 800m run

Rest precisely 3min between efforts



WOD - Saturday, 24th December, 2011


For Time, complete -



“On the first day of CrossFit my trainer gave to meeeeeee….”




                                                   1: Clean ‘n’ Jerk



                                       2: Med Ball Slams



                                       3: Push Ups



                                       4: Deadlifts



                                       5: Sit Ups (Ab Mat)



                                       6: Burpees



                                       7: Push Press



                                       8: Walking Lunges



                                       9: Sumo Deadlift High Pull



                                      10: KB Swings 



                                      11: Wall Balls



                                      12: 1K Run



                    You have to sing the sing the song as well......







WOD - Friday, 23rd December, 2011

Push Press

3 - 3 - 3 - 3 - 3

Rest, then -

For Time - 15 - 12 - 9

Clean and Jerk 60/40kg
Med Ball Cleans 10/7kg
Run 200m


WOD - Thursday, 22nd December, 2011

For Time -

Burpee Pull Ups/Squats

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10


WOD - Wednesday, 21st December, 2011

"Power Clean"

3 - 3 - 3 - 3 - 3 - 3 - 3

Reps must be bump and go with no rest at the bottom other than a re-set.
No dropping of the bar between reps.

Rest, then -

Accumulate 3 minutes in a L-Sit


WOD - Saturday, 17th December, 2011

Press

5 - 5 - 5 - 5 - 5

Push Press

3 - 3 - 3 - 3 - 3

Push Jerk

1 - 1 - 1 - 1 - 1


WOD - Friday, 16th December, 2011

As Many Rounds as possible in 20 min of -

6 x Deadlift 140/90kg
9 x Wall Ball 10/7kg
12 x Med Ball Cleans 10/7kg
15 x Kettlebell Swings 24/16kg
18 x Walking Lunge Steps

What a great first three weeks! Weight over head and on top of the box!


WOD - Thursday, 15th December, 2011

For time - 6 rounds of -

5 x Thrusters 60/40kg
10 x Toes to Bar
Run 200m

Never forget the good old days.....


WOD - Wednesday, 14th December, 2011

For Time - 3 rounds of -

Run 1600m
20 x Wall Ball 10/7kg
15 x Power Clean 50/35kg
10 x Kettlebell Swings 32/24kg




WOD - Tuesday, 13th October, 2011

"Tabata Something Else"

Tabata for max reps

Pull Ups
Push Ups
Sit Ups
Squats

"Demo"



WOD - Monday, 12th December, 2011

Power Snatch

3 - 3 - 3 - 3 - 3

Rest, then -

As many rounds as possible in 10 min of -

Bear Crawl 20 metres.
Broad Jump 20 metres (every 3 jumps perform 5 squats)

Olympic Weightlifting


WOD - Saturday, 10th December, 2011

Front Squat

2 - 2 - 2 - 2 - 2 - 2 - 2

Rest, then -

For time -

30 - 20 - 10

Double Unders
Walking Lunges
Wall Ball

Front Squat


WOD - Friday, 9th December, 2011

For time -

70 x Burpees
60 x Kettlebell Swings 24/16kg
50 x Sit Ups
40 x Pull Ups
30 x Ring Dips


WOD - Thursday, 8th December, 2011

As Many Rounds as Possible in 20 min of -

10 x Box Jumps 24/20"
5 x Kettlebell hang clean & jerk 24/16kg Left arm
5 x Kettlebell hang clean & jerk 24/16kg Right arm
200m Run


WOD - Wednesday, 7th December, 2011

Deadlift

3 - 3 - 2 - 2 - 1 - 1

Rest, then -

For Time - 21 - 15 - 9 

Sumo Deadlift High Pull 40/30kg
Push Press 40/30kg



WOD - Tuesday, 6th December, 2011

"Kipping Pull Up - Coaching session"


Rest - then,

"Death by Pull Up"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Pay no mind to the short reps from the pull ups closest!



WOD - Monday, 5th December, 2011

For Time - 3rds of -

Run 1km
50 x Kettlebell Swings 32/24kg
50 x Knees to elbow/knee raises

Knees to Elbow


Sunday, 4th December, 2011 - Rest

Love this Clip!


WOD - Saturday, 3rd December, 2011

"Chelsea"


Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.  

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Chelsea


WOD - Friday, 2nd September, 2011

For Time -

21 x Push Jerk 50/35kg
Run 200m
18 x Front Squat 50/35kg
Run 200m
15 x Power Clean 50/35kg
Run 200m
12 x Push Jerk 50/35kg
Run 200m
9 x Front Squat 50/35kg
Run 200m
6 x Power Clean 50/35kg

Riley! Come Home!!