Thursday, February 28, 2008

Tuesday, February 26, 2008

Tuesday 26th February

"Broomstick mile"
25 Backsquat
25 Front Squats
25 Overhead squats
Run 400m
25 Shoulder press
25 Push press
25 Push Jerk
Run 400m
50 Squat cleans
Run 400m
50 Snatch
Run 400m

All work , except for runs is done with a dowel

Monday 25th February

Front Squat

Sunday 24th February

"12 Days of CrossFit"
This a buildup workout
First round has 1 hurdle run
Second rounds has 1 hurdle run and 2 agility ladder
Third round has 1 Hurdles, 2 ladders and 3 second handstand
Fourth round has 1 hurdles, 2 ladders 3 second handstand 4 press etc
all the way through the 12 exercises

Saturday, February 23, 2008

Friday, February 22, 2008

Tuesday, February 19, 2008

Tuesday 19th February


Brett and Fi handstanding around with Matt(middle) at CrossFit Brisbane

Monday 18th February


50-40-30-20 and10 rep rounds of:

Post time to comments.

Rach finds her bounce

Monday, February 18, 2008

Sunday 17th February

"Kettlebell Fran"
Kettlebell swings 24kg/16kg

Post time to comments

Just because you go on a trip dosen't mean you have to fore go your workouts.

Thursday, February 14, 2008

Tuesday, February 12, 2008

Wednesday 13th February


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Tuesday 12th February

Back Squat

Big D has some squat therapy; note that is an 18 inch box he is using.

Sunday, February 10, 2008

Saturday 9th February

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Friday 8th February

For time:
2x1.5 pood Kettelbell burpees
1.5 pood Kettlebell swings

Post time to comments

Wednesday, February 06, 2008

Wednesday6th February


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Tuesday, February 05, 2008

Tuesday 5th February

'Nasty Little Nancy"
How many rounds can you complete in 20 minutes of :
Run 200m
15 Overhead squats
Use a 20lb bar you are not to let the bar touch the ground and you are to carry it with you on the run

Saturday, February 02, 2008

Saturday 2nd February

5 rounds for time
Run 800m
15 Thrusters
15 Pullups

Friday 1st February


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.