31 August
Warm up
30 cal row
10 burpees
WOD
10 Thrusters
10 Chinups
10 Burpees
10 Double Unders
Archive for August, 2011
26 August
Warm up
5 rounds
10 KB swings
10 push ups
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
25 August
5 Rounds for time:
15 Burpees
15 Toes 2 Bars
15 Slingshots
15 wipers
15 Double Unders
24 August
20 Deadlifts 120kg
Run 400m
20 KB swings
Run 400m
20 Overhead Squats 40/20kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans 20kg each
Run 400m
23rd August
50 lunges 20kg/15kg.
21 Pull-ups
21 Sit-ups
50 lunges 20kg/15kg.
18 Pull-ups
18 Sit-ups
50 lunges 20kg/15kg.
15 Pull-ups
15 Sit-ups
50 lunges 20kg/15kg.
12 Pull-ups
12 Sit-ups
50 lunges 20kg/15kg.
9 Pull-ups
9 Sit-ups
50 lunges 20kg/15kg.
6 Pull-ups
6 Sit-ups
WOD 22nd of August
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 10kg, 10 ft target (Reps)
Sumo deadlift high-pull, 40kg (Reps)
Box Jump (Reps)
Push-press, 40kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WOD 18th August
Matty
Good luck Matty D’Aquino Competeing at the Judo World titles in Paris next weekend. Also good luck to Nikola and Sara who are also competing.
Ten Rounds for Time
15 5m Shuttles
10 push ups
15 5m Shuttles
10 Burpees
WOD 17th August
The “Kempo”
Named after Rich the “Rok Ape” Kemp hay. Rich is one of 4 HSA MMA members fighting at ‘Brace for war’ in Canberra on the 27th August.
Best of luck Boys
5 Toes to Bar
5 Chins ups
10 push ups
10 SDHP
10 Push Press
10 Overhead Squats
20 Burpees overbar
30 double unders
40 KB Swings
Click on WOD to post Time
WOD 16th August
With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
WOD 15th August
A;
From Back Push Press
3-3-3-3
B
Amrap 12 min
5 Deadlift 120/80kg
run 400
Click on Wod to post scores
