January 23rd, 2012

Monday
Team Wod
200 Double unders
100 KB Swings
100 SdlHP
100 Burpees
One partner runs while the other completes exercises.

Tuesday

Three rounds for time:
Run 2 laps
50 thrusters 20 kg
30 Pulll ups

Wednesday
A : Back Squat
1 , 10
2 , 20
3 , 30
Part B
5 Rounds
12 Wall ball
12 T 2 B

Thursday
Australia Day
Gym Closed
WOD
watch cricket, surf, drink beer, beach cricket, tennis.

Friday
TABATA
Row
Box Jumps
Chins
Push ups
Sit ups

Saturday
30 SDHP
40 chins
50 KB Swings
60 Sit ups
70 Burpees

January 16th, 2012

Monday
TABATA
Row
Squat
Sit Ups
Push Press
Skipping
8 intervals of
20 seconds on 10 second rest

Tuesday
A bench press
5-5-5-5
B
5 RFT
5 dips
10 knees to elbows
15 Kb swings

Wednesday
3 RFT
15 hang cleans
30 double unders
60 sit ups

Thursday

run 3 laps
30 burpee pull ups
run 3 laps
30 toes to bar

Friday
snatch
3-3-3-3
clean and jerk
3-3-3-3

Saturday
“Morrison”

50 – 40- 30- 20
Wall balls
Box Jumps
KB Swings

January 8th, 2012

Monday
Overhead Squats
3,3,3,3,3
Part B
“Thran”
Three rounds, 21-15- and 9 reps, for time of:
40 kg SDLHP
Pull-ups

Tuesday
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Wednesday
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Thursday
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Friday
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.
Those who reach limit try and complete max reps reached for the remainder of minutes until all CrossFitter’s are finished.
Part B
Run 5 laps

Saturday
30 SDLHP
40 Chin ups
50 kb swings
60 sit ups
70 burpees

January 3rd, 2012

3rd Jan

Barbara
5 rounds 3min rest between rounds
20 Chins
30 Push ups
40 Sit ups
50 Squats

4th Jan
“Hidalgo”
Run 1600m rest 2 mins
20 x Squat Cleans 60kg
20 x Box jumps
20 x lunges 20kg plate
20 x Box jumps
20 x Squat cleans
rest 2 mins
run 1600m

5th Jan
“Ricky”
20 min AMRAP
10 x pull ups
5 x DB deadlift 35 kg
8 x push press 60kg

6th Jan
A
Front Squat

2 – 2 – 2 – 2 – 2

B Run 1200m
100 x push ups
10 x snatch 40/ 60kg

7th Jan

CrossFit Total
max rep
Back Squat
Shoulder Press
Deadlift

December 23rd, 2011

Happy Birthday Ann

Filthy Fiftish

50 box jumps

50 jumping chins

50 push press 20kg

50 lunges

50 wallballs

50 burpees

50 double unders

December 20th, 2011

For Time
100 squats
5 Chins
5 Push Press 50/30
5 box jumps
75 squats
10 Chins
10 Push Press 50/30
10 box jumps
50 squats
15 Chins
15 Push Press 50/30
15 box jumps
25 squats
20 Chins
20 Push Press 50/30
20 box jumps

December 19th, 2011

Happy birthday Dave

Its good to do a hard workout and chuck on your birthday.

“The Dave”

20 Minute Amrap

20 Double unders

30 KB swings 24kg/ 16kg

4  TSU

20 KB Lunges

30 Sit ups

Birthday Dave 2 rounds 28 kb swings

tom 4 4 kb swing

narelle 4 30 kb swings

Click on WOD to post Rounds

December 16th, 2011

Awesome day had by all.

December 16th, 2011

8 rounds for time

7 chins

7 cleans

7 burpees over bar

7 d’ u’s

7 deadlifts

7 t 2 b

100m run

December 15th, 2011

For time:
Buy in:
lift 1200kg/800kg in cleans (choose your weight)
then 5 rounds
5 chins
5 Double unders
Buy out
1200kg/800kg in cleans.
(examples, 12 lifts of 100kg or 20 reps of 60kg)

Part B
100 KB side 2 sides
100 MB chest passes