last WOD for the year
Happy Birthday Ann
Filthy Fiftish
50 box jumps
50 jumping chins
50 push press 20kg
50 lunges
50 wallballs
50 burpees
50 double unders
Archive for December, 2011
20 Dec 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
WOD 19th December
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
CrossFit Hill Challenge
Awesome day had by all.
16 dec 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
15 Dec 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
13th December
Bench Press
2-2-2-2-2-2-2-2-2-2
Max Deadlift
Max Double Unders
Click on wod to post weights
12 Dec 2011
30 min Team AMRAP
2 Wall Cimbs
7 kettlebell swings
7 Turkish stand ups
7 squats
2 person team.
One person does a round then when finished the partner then does a round continue for time limit.
Part B
Team Row 5 km ( 3 person team fastest time to complete)
9th Dec 2011
Dont forget crossfit hill games tomorrow at 10am
CrossFit vs Judo vs boxing vs MMA vs BJJ vs Kickboxing (in no particular order, Henry:))
WOD
21, 18, 15, 12
Back Squats 70/50
Knees 2 elbows
KB rtw 24/20
KB Plank renegades 24/16
Part B 20 tyre flips jump through
5 December
Get ready for this weekends King of the CrossfitHill comp.
Saturday the 10th starting at 10 am.
It’ll be a great event. Make sure you come and take part.
5 rounds for time
6 Cleans 60/40kg
9 Toes To Bar
12 Burpees
15 Squats
18 Double Unders
