Archive for December, 2011

last WOD for the year

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

20 Dec 2011

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

WOD 19th December

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

CrossFit Hill Challenge

December 16th, 2011

Awesome day had by all.

16 dec 2011

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

15 Dec 2011

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

13th December

December 13th, 2011

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

December 11th, 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

December 8th, 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

December 5th, 2011

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