Sunday, 1st of January, 2012 - Rest - Happy New Year

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 - Monday, 27th October, 2011

For time - 10 rounds of -

10 x Burpees

10 x Push Ups

10 x Squats

Sunday, 26th December, 2011 - Rest

WOD - Sunday, 25th December, 2011

Merry Christmas

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 - Tuesday, 20th November, 2011

"Back Squat"

1 - 10 - 1 - 20 - 1 - 30

Back Squat Insights

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

Sunday, 18th December, 2011 - Rest

The Hangover

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

Sunday, 11th of December, 2011- Rest

Front Rack Mobility

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!!