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….”
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 - Monday, 19th December, 2011
"Kelly"
For Time - 5 Rounds of -
Run 400
30 x Box Jumps 24/20"
30 x Wall ball 10/7kg
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"
Use as many sets each minute as needed.
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
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!!
WOD - Thursday, 1st December, 2011
For Time, 3 rounds of -
5 x Deadlift 100/80kg
10 x Bar facing Burpees
15 Weighted Overhead Lunges 20/10kg
20 x Kettlebell Swings
25 x Sit Ups
WOD - Wednesday, 30th November, 2011
For Time -
Run 1km
50 x Wall Ball
Run 1km
50 x Box Jumps
Run 1km
50 x Push Press 20/10kg
WOD - Tuesday, 29th November, 2011
Single Leg Squat
3 - 3 - 3
Rest, then -
As many rounds as possible in 20 min of -
5 x Push ups (hands off ground)
10 x Med Ball Cleans 7/10kg
45 x Double Unders
Pistol Squats
WOD - Monday, 28th November 2011
Thruster
1 - 1 - 1 - 1 - 1 - 1 - 1
Rest, then -
Death by Burpee
See how many minutes you can get to. First minute 3 Burpees, 2nd minute 6 Burpees, 3rd minute 9 Burpees, 4th minute 12 Burpees, 5th Minute 15 Burpees........etc, etc.....
Thrusters
WOD - Saturday, 26th November, 2011
Power Clean
15 - 9 - 3 - 1
Efforts should be "bump and go", no rests or dropping between lifts. Perfect form to be maintained throughout. Letting go of the bar or dropping would be considered a fail.
Power Clean
WOD - Friday, 25th November, 2011
"Diane"
For Time - 21 - 15 - 9 of
Deadlift 102/75kg
Handstand Push Up
Scaling Options
WOD - Thursday, 24th November, 2011
"Swingin Annie"
For time - 50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
Kettlebell Swings
WOD - Wednesday, 23rd November, 2011
"Heavy Nancy"
For Time - 5 rounds of -
400m Run
15 x Overhead Squat 60/40kg
Nancy
WOD - Tuesday, 22nd October, 2011
"Nasty Karen"
For Time -
150 x Wall Ball 10/7kg
Every minute on the minute perform 5 burpees
Wall Ball
WOD - Saturday, 19th November, 2011
For time -
Waiters carry x 1 Kettlebell x 50m
50 x Kettlebell swings
Run 100m
Waiters carry x 1 Kettlebell x 50m
50 x Kettlebell Snatch
Run 100m
Handstands in the new shed...
WOD - Friday, 18th November, 2011
For 15 minutes complete an infinite ascending ladder of the below three movements in increments of 2
1 x Thruster 50/35kg
1 x Deadlift 50/35kg
1 x L - Pull up
3 x Thruster 50/35kg
3 x Deadlift 50/35kg
3 x L - Pull Ups
5 x Thruster 50/35kg
5 x Deadlift 50/35kg
5 x L - Pull up
7 x Thruster 50/35kg
7 x Deadlift 50/35kg
7 x L - Pull up ....etc.
L - Pull Ups
WOD - Wednesday, 16th November, 2011
For Time - 3 rounds of
Run 400m
30 x Push Ups (hands on head)
50 x Squats
Rest, then -
Max Handstand Hold
Rest, then -
Max Hover
Squat Therapy
30 x Push Ups (hands on head)
50 x Squats
Rest, then -
Max Handstand Hold
Rest, then -
Max Hover
Squat Therapy
WOD - Tuesday, 15th November, 2011
For Time - 3 rounds of -
Run 800m
30 x Kettlebell Swings 32/20kg
30 x Burpees
Jeff Martone - Kettlebell Guru
WOD - Monday, 14th November, 2011
Total reps for each exercise will count as your score - Spend 3 minutes on each movement station -
Double unders
Box Jumps 30/24"
Clean & Jerk 40/30kg
Pull Ups
Sit Ups
Kettlebell Swings 24/16kg
Squats
Ring Dips
Walking Lunge Steps
Double Unders
No rest between transitions.
Training Day
WOD - Saturday, 12th November, 2011
"2011 CrossFit Open Workout 3"
As many rounds possible in 5 min of -
1 x Squat Clean 75/50kg
1 x Push/split Jerk 75/50kg
Rest, then -
Max Double unders/single skips in 5 min -
Rest, then -
Max Burpees in 5 minutes
"Workout 11.3"
WOD - Friday,11th November, 2011
For Time - 5 rounds of -
5 x Deadlift 140/90kg
10 x Med Ball Cleans 10/7kg
Run 200m
Med Ball Cleans
WOD - Thursday, 10th November, 2011.
"Jack"
As many rounds as possible in 20min of -
10 x Push Press 50/30kg
10 x Kettlebell swings 24/16kg (or 1.5 Pood for you Kingy!)
10 x Box Jumps 24/20"
"Jack"
WOD - Wednesday, 9th November.
"Severin"
For time -
50 x Strict Pull Ups
100 x Push Ups (hands off ground)
Run 5km
"Severin"
WOD - Tuesday, 8th November, 2011
"Hang Squat Clean"
1 - 1 - 1 - 1 - 1
Rest, then -
"Randy"
75 x Power Snatch 35kg
"Randy"
WOD - Monday, 7th November, 2011
"Coe"
For Time - 10 rounds of -
10 x Thrusters 42/30kg
10 x Ring Push Ups
COE DEMO
Sunday, 6th November, 2011 - Rest
19 determined and fun loving athletes at our saturday Session! Thanks for coming, one and all
WOD - Saturday, 5th November, 2011
In teams of 2 -
Beach WOD 1
For time -
The first Two team mates to have themselves buried up to their knees, wins.
Beach WOD 2
As many round as possible in 10 minutes of -
2 x Push Ups
2 x Squats
2 x Sit Ups
(NB. Only 1 partner working at any one time)
Beach WOD 3
10 rounds for time of -
Run 100m
5 x Burpees
(NB. Only 1 Partner working at one time)
WOD - Friday, 4th November, 2011
For time - 5rds of -
18 x Burpees
15 x Deadlift 40/30kg
12 x Front Squat 40/30kg
9 x Hang Power Clean 40/30kg
CrossFit Kids - Coming soon!
WOD - Thursday, 4th November, 2011
"Abbate"
For time -
Run 1600m
21 x Clean and Jerk 70/50kg
Run 800m
21 x Clean and Jerk 70/50kg
Run 1600m
Clean and Jerk
WOD - Wed, 2nd November, 2011
Press
1 - 1 - 1 - 1 - 1
Push Press
3 - 3 - 3 - 3 - 3
Push Jerk
5 - 5 - 5 - 5 - 5
First one here, rain, hail or shine! Scotty Loves it!
WOD - Tuesday, 1st November, 2011
Deadlift
1 - 1 - 1 - 1 - 1
Rest, then -
For time - 15 - 12 - 9 - 6 - 3 of -
Back Squat 60/40kg
Burpee
WOD - Monday, 31st October, 2011
For Time - 5 Rounds of -
7 x Squat Cleans 70/50kg
14 x Kettlebell Swings 24/16kg
WOD DEMO
Sunday, 29th October, 2011 - REST
"Congratulations on a great effort Pedro"!
Josh "Bulk Tins" Barton. "Great effort Mate"!
WOD - Saturday, 28th October, 2011
For Time - 21 - 15 - 9 of -
Sumo Deadlift High Pull 42/30kg
Overhead Squat 42/30kg
Rest, then -
For time - 21 - 15 - 9 of -
Deadlift 70/50kg
Sit ups
Run 200m (one per round, don't panic)
Workout 1
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