"Severin"
For Time -
50 x Strict Pull Ups
100 x Push Ups (Hand off Ground)
Run 5km
"Be comfortable"
WOD - Saturday, 29th September, 2012
"Front Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
For Time, 21 - 15 - 9 of,
Wall Ball 10/7kg
Sumo Deadlift High Pull 40/30kg
Lunge with 40/30kg Barbell Overhead
Run 400m
WOD - Friday, 28th September, 2012
"Deadlift"
1 - 1 - 1 - 1 - 1
Rest, then -
Tabata
Med Ball Cleans 10/7kg
Push Press 20kg
Sit Ups
Burpees
For Total Reps
"Legend"
WOD - Thursday, 27th September, 2012
"EVA"
For Time, 5 Rounds of -
Run 800m
30 x Kettlebell Swings
30 x Pull Ups
"Family"
WOD - Wednesday, 26th September, 2012
"Press"
3 - 3 - 3 - 3 - 3
Rest, then -
For Time, 21 - 15 - 9 of -
Clean 80/50kg
Ring Push Up
+
100 x Squats
"Attack"
WOD - Tuesday, 25th September, 2012
As Many Rounds as Possible in 20 Minutes of -
40 x Double Unders
30 x Box Jumps 24/20"
20 x Kettlebell Swings 24/16kg
"Rythym"
WOD - Monday, 24th September, 2012
"Open Gym"
Between 4.30pm and 7.30pm the gym will be open to let you perform any workout or skill you may want to work on. CFH staff will be there on hand to help you with anything you may need.
"Again, why do we do what we do"??
WOD - Friday, 21st September, 2012
"World Games Chipper"
For Time -
10 x Overhead Squats 70/45kg
10 x Box Jump Overs 24/20"
10 x Thrusters 60/40kg
10 x Cleans 100/55kg
10 x Toes to Bar
10 x Toes to Bar
10 x Burpee Muscle Up
10 x Toes to Bar
10 x Toes to Bar
10 x Cleans 100/55kg
10 x Thrusters 60/40kg
10 x Box Jump Overs 24/20"
10 x Overhead Squats 70/45kg
"Go Rich"
WOD - Thursday, 20th September, 2012
"Back Squat"
5 - 4 - 3 - 2 - 2
Rest, then -
For Time - 3 Rounds of -
50 x Double Unders
25 x Kettlebell Swings 32/20kg
20 x Sit Ups (GHD?)
"Friends"
WOD - Tuesday, 18th September, 2012
"Hang Snatch"
2 - 2 - 2 - 2 - 2
Rest, then -
"Christine"
For Time, 3 Rounds of -
500m Run/Row
12 x Bodyweight Deadlifts
21 x Box Jumps 20"
"Christine"
WOD - Monday, 17th September, 2012
"Cindy"
As many rounds/reps as possible in 20 minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squats
"Cindy"
WOD - Saturday, 15th September, 2012
In Pairs, as many rounds as Possible in 20 minutes of -
1 x Power Clean
3 x Hang Power Clean
5 x Front Squat
7 x Push Press
Run 100m
One partner will perform 1 round while other partner rests, then pairs will swap at rounds end.
"Wrecked"
WOD - Friday, 14th September, 2012
For Time, 21 -15 - 9 of -
Kettlebell Swing 32/20kg
Toes to Bar
7 minute cut off
Rest, then -
For Time, 21 - 15 - 9 of -
Overhead Squat 42/30kg
Sumo Deadlift High Pull 42/30kg
7 Minute Cut off
Rest, then -
For Time, 21 - 15 - 9 of -
Pull Up
Sit Ups
7 Minute cut off
"And thennnn"?
WOD - Wednesday, 12th September, 2012
"Clean & Jerk"
3 - 3 - 3 - 2 - 2 - 1
Rest, then -
As Many Rounds as Possible in 12 Minutes of -
5 x Deadlift 120/80kg
30 x Double Unders
"CO -MMIT"
WOD - Tuesday, 11th, September, 2012
For Time, 21 - 15 - 9 of -
Kettlebell Snatch Left Arm 24/16kg
Kettlebell Snatch Right Arm 24/16kg
Pull Ups
Rest, then -
For Time -
Run 2KM
"Greg A"
"Greg A"
WOD - Monday, 10th September, 2012
"Front Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 5 Rounds of -
5 x Cleans 65/40kg
5 x Burpees (Lateral Jump Over Bar)
5 x Thrusters 65/40kg
5 x Burpee (Lateral Jump Over Bar)
-6 Minute Cut off-
Workout courtesy of CrossFit Plus Berkeley Vale
"The Truth"
WOD - Saturday, 8th September, 2012
"Elizabeth"
For Time, 21 - 15 - 9 of -
Clean 60/40kg
Ring Dips
Rest, then -
"Annie"
For Time, 50 - 40 - 30 - 20 - 10 of -
Double Unders
Sit Ups
"Elizabeth"
WOD - Friday, 7th September, 2012
"Rankel"
As Many Rounds as Possible in 20 Minutes of -
6 x Deadlift 105/70kg
7 x Burpee Pull Ups
10 x Kettlebell Swings 32/20kg
Run 200m
"What'd ya say"?
WOD - Thursday, 6th September, 2012
"Snatch"
3 - 3 - 3 - 3 - 3
Rest, then -
For Time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of -
Push Ups
Squats
Sit Ups
"Determination"
WOD - Wednesday, 5th September, 2012
"Wood"
For Time, 5 Rounds of -
400 metre Run
10 x Burpee Box Jumps 24/20"
10 x Sumo Deadlift High Pull 45/30kg
10 x Thrusters 45/30kg
1 Minute Rest
"Lest We Forget"
WOD - Tuesday, 4th September, 2012
"Incredible Hulk"
As many Rounds as Possible in 20 minutes of -
5 x Deadlift 50/35kg
5 x Hang Clean 50/35kg
5 x Front Squat 50/35kg
5 x Push Press 50/35kg
5 x Back Squat 50/35kg
WOD - Monday, 3rd September, 2012
"Press"
3 - 3 - 3 - 3 - 3
Rest, then -
"Helen"
For Time, 3 Rounds of -
Run 400m
21 x Kettlebell Swings 24/16kg
12 x Pull Ups
"Helen"
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