Crossfit Hill

Week 5 Jan 30th

Sun, 29 Jan 2012 22:07:15 +0000

Monday
20 Min Amrap

15 Wallballs
15 Box jumps
30 Double Unders
30 Sit ups

Tom 5 rounds 15 wall ball
Adrian 4 rounds 3 sit ups

Tuesday

Five rounds for time
12 Deadlifts 65 kg / 40 kg
20 Ring push ups
12 clean and jerk 65kg / 40kg
20 Knees to elbows

Wednesday

Push Press

60 seconds rest between sets

2-2-2-2-2-2-2-2-2-2

b 7 rounds for time

7 Front squats 70kg

7 Chest to Bar

Thursday

10 x 15 second sprint 15 seconds rest

4 x 1 min sprint 1 min rest

post total metres run

Friday Re hashed

50 Squats 30kg

2 rope climbs

40 box jumps

2 rope climbs

30 lunges 30kg

2 rope climbs

20 squats

2 rope climb

10 box jumps

2 rope climbs

6 lunges

Craig 10:33

Saturday

amrap 20 min

5 cleans 60 / 40 + 3 front squats for each clean

5 snaches 60 / 40 + 3 ohs each snatch

run 200m

CrossFit Canberra

Jan week 4 2012

Mon, 23 Jan 2012 05:26:10 +0000

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

CrossFit Canberra

Week 3

Mon, 16 Jan 2012 00:19:53 +0000

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

CrossFit Canberra

Jan 2012 week 2

Sun, 08 Jan 2012 06:53:22 +0000

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

CrossFit Canberra

Welcome Back everyone Week 1 2012

Mon, 02 Jan 2012 19:43:17 +0000

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

CrossFit Canberra

last WOD for the year

Thu, 22 Dec 2011 21:11:47 +0000

Happy Birthday Ann

Filthy Fiftish

50 box jumps

50 jumping chins

50 push press 20kg

50 lunges

50 wallballs

50 burpees

50 double unders

CrossFit Canberra

20 Dec 2011

Mon, 19 Dec 2011 22:01:46 +0000

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

CrossFit Canberra

WOD 19th December

Mon, 19 Dec 2011 00:24:57 +0000

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 Canberra

CrossFit Hill Challenge

Fri, 16 Dec 2011 05:36:17 +0000

Awesome day had by all.

CrossFit Canberra

16 dec 2011

Fri, 16 Dec 2011 05:23:43 +0000

8 rounds for time

7 chins

7 cleans

7 burpees over bar

7 d’ u’s

7 deadlifts

7 t 2 b

100m run

CrossFit Canberra

15 Dec 2011

Wed, 14 Dec 2011 21:28:39 +0000

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

CrossFit Canberra

13th December

Mon, 12 Dec 2011 21:27:22 +0000

Bench Press

2-2-2-2-2-2-2-2-2-2

Max Deadlift

Max Double Unders

Click on wod to post weights

CrossFit Canberra

12 Dec 2011

Sun, 11 Dec 2011 10:43:38 +0000

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)

CrossFit Canberra

9th Dec 2011

Thu, 08 Dec 2011 11:04:03 +0000

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

CrossFit Canberra

5 December

Sun, 04 Dec 2011 21:08:09 +0000

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

CrossFit Canberra

2 Dec 2011

Thu, 01 Dec 2011 21:35:09 +0000

kettlebell krismass

5 Rounds for time
400m run

15 KB snatch left 20/12kg
15 KB snatch right 20/12kg
15 chin ups

CrossFit Canberra

1st December

Thu, 01 Dec 2011 05:06:11 +0000

The Bear
A 5 rounds of seven Reps
1 hang clean +
1 front squat +
1 push press +
1 back squat +
1 push press +
= 1 rep

When doing the sevn reps you are not allowed to put the bar down.

CrossFit Canberra

WOD 30-11-11

Wed, 30 Nov 2011 06:51:01 +0000

Fight Gone Bad

3 Rounds
1 Min on each Exercise
1 Min rest on each round

Wall Ball Shots
Box Jumps
SDHP
Push Press
Row

Tally Reps Up For Time

Bec – 302

CrossFit Canberra

29th November

Mon, 28 Nov 2011 08:52:23 +0000

Happy Birthday Chloe

2 Rounds .

Rest for one minute between.

3min AMRAP:

3 Power Snatch (60/40)

6 Press Ups

9 Air Squats

Rest 1min

3min AMRAP:

3 Burpee Bar Jumps

6 Box Jumps (30″/24″)

9 Wall Balls

Rest 1min

3min AMRAP:

3 Squat Cleans (60/40)

6 Ring Dips

9 Pull Ups

CrossFit Canberra

28 Nov 2011

Sun, 27 Nov 2011 10:53:33 +0000

Happy Birthday Mark

4 Rounds .

20 Burpees

150 skips

10 toes to bar

50 step ups

10 renegade push ups

20 sit ups

CrossFit Canberra