WOD - Friday, 1st June, 2012

For Time, 21 - 18 - 15 - 12 of

Deadlift 110/65kg
Ring Dips
Burpees

We're nearly at weeks end, just keep climbing?


WOD - Thursday 31st May, 2012

Take 20 minutes to find your 1 rep max for -

Clean and Jerk

Rest, then -

For time,

50 x Taters 24/16kg 
Run 1km

"Taters"


WOD - Wednesday, 30th May, 2012


"Chelsea"



Set up before a clock, and every minute on the minute for 30 minutes, 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.

"Spealler"






WOD - Tuesday, 29th May, 2012

"Front Squat"

3 - 3 - 3 - 3 - 3 

Rest, then 5 rounds for time -

50 x Double Unders
20 x Good Mornings 20kg
20 x Sit Ups

Front Squat






WOD - Monday, 28th May, 2012

"Morrison"

For time, 50 - 40 - 30 - 20 - 10 of

Wall Ball 10/7kg
Box Jumps 24/20"
Kettlebell Swings 24/16kg

"Carly loves lifting"



WOD - Saturday, 26th May, 2012

For time, 5 Rounds of -

3 x Cleans
20 x Burpees

Record time and weight.

1/2 of the dream team has left us. Farewell and good Luck....Come home often.

WOD - Friday, 25th May, 2012

"Press"

2 - 2 - 2 - 2 - 2 - 2

Rest, then a choice between,

"Fran"

For time, 21 - 15 - 9 of -

Thruster 42/30kg
Pull Ups

OR

"Heavy Fran"

For time, 15 - 12 - 9 of -

Thruster 60/40kg
Weighted Pull Ups 20/10kg

"Legends"






WOD - Thursday, 23rd May, 2012

"Rankel"

As many rounds as possible in 20 minutes of -

6 x Deadlift 100/70kg
7 x Burpee Pull Ups
10 x Kettlebell Swing 2/1.5 POOD
200m Run

"Lucky Guy"


WOD - Wednesday, 23rd May, 2012

Take 20 minutes to find your 2 rep Max for -

Snatch

Rest, then -

For time, 21 - 15 - 9 of -

Overhead Squat 40/30kg
Sumo Deadlift High Pull 40/30kg

Snatch


WOD - Tuesday, 22nd May, 2012

For time, 3 Rounds of -

50 x Double Unders
40 x Sit Ups
30 x Med Bal Cleans
20 x Pull Ups
10 x Push Press 65/40kg

Med Ball Cleans


WOD - Monday, 21st May, 2012

"Back Squat"

Take 10 minutes to find a 20 rep Max

Rest, then -

For time, 8 Rounds of -

10 x Ring Rows
10 x Ring Push

"Number 2 in Aus"


WOD - Saturday, 19th May, 2012

As many rounds as possible in 21 minutes of -

9 x Box Jump 24/20"
9 x Squat Snatch 30/20kg
9 x Muscle Clean 30/20kg
9 x Push Press 30/20kg
4 x Turkish Get Up 24/16kg


"Sleep'


WOD - Friday, 18th May, 2012

"Tempo Deadlift"

5 - 5 - 5 - 5 - 5

Rest, then -

"Helen"

For Time, 3 Rounds of -

Run 400m
21 x Kettlebell Swings
12 x PullUps




WOD - Thursday,17th May, 2012

For Time -

100 x Squats

Then,

6 Rounds of -

10 x Wall Ball 10/7kg
10 x Toes to Bar

Then,

50 x Sit Ups
50 x Push Ups (Hand off ground)

"25 Minute Cut off"

Rest, then -

For Time -

250m Row

"Row"



WOD - Wednesday, 16th May, 2012

"Clean & Jerk"

2 - 2 - 2 - 1 - 1 - 1

Rest, then -

"Grace"

For Time -

30 x Clean & Jerk 60/43kg

Legends


WOD - Tuesday, 15th May, 2012

"Lumberjack 20"

For Time -

20 x Deadlifts 125/80kg
Run 400m
20 x Kettlebell Swings 32/24kg
Run 400m
20 x Overhead Squats 50/35kg
Run 400m
20 x Burpees
Run 400m
20 x Pull Ups
Run 400m
20 x Box Jumps 24/20"
Run 400m
20 x Squat Cleans 50/35kg
Run 400m

DEMO



WOD - Monday, 14th May, 2012

"Back Squat"

7 - 7 - 4 - 4 - 2 - 1

Rest, then -

For time, 10 Rounds of -

5 x Burpees
30 x Double Unders

"CrossFit Outlaw"


WOD - Saturday, 12th May, 2012

"Hang Squat Clean"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time and load, 3 Rounds of -

15 x Hang Cleans 60/40kg
15 x Burpees

"Froning"





WOD - Thursday, 10th May, 2012

As Many Rounds as Possible in 15 Minutes of -

5 x Burpees
10 x Thruster 30/20kg
20 x Walking Lunge
30 x Sit Ups

"Deleted Scenes"




WOD - Wednesday, 9th May, 2012

"Push Press"

3 - 3 - 3 

"Push Jerk"

3 - 3 - 3

Rest, then -

For reps, 5 Rounds of - 

Pull Ups

Rest as needed between sets. Coming off the bar will terminate the set being performed. Total reps for all 5 rounds will be your score.

"The Goal, The Goal"


WOD - Tuesday, 8th May, 2012.

"The Chief"

Max Rounds in 3 Minutes of -

3 x Power Clean 60/40kg
6 x Push Ups
9 x squats

Repeat 5 times, recording your round scores for each interval.

"Spealler"


WOD - Monday, 7th May, 2012

"Front Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 21 - 15 - 9 - 6 - 3 of -

Kettlebell Swings
Toes to Bar  

"Nice One Captain"


WOD - Saturday, 5th May, 2012

For Time -

Run 800m
30 x Back Squat 40/30kg
30 x Overhead Walking Lunge 10/5kg
30 x Hang Power Snatch 40/30kg
Run 800m



WOD - Friday, 4th May, 2012

Tabata 

Double Unders
Wall Ball 10/7kg
Double Unders
Wall Ball 10/7kg

Record your lowest score in each of the 8 interval periods, add them together and that will be your score.

"Tabata Double Unders"


WOD - Thursday, 3rd March, 2012

For time, 8 Rounds of -

Run 75m
5 x Squat Clean 75/45kg
15 x Ring Dips
5 x Burpees

"Clean"






WOD - Wednesday, 2nd May, 2012

"Jack"

As Many Rounds as Possible in 20 minutes of -

10 x Push Press 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jump 24/10"

"Trainer Bob"