Friday, October 31, 2008
Saturday 1st November
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Thursday, October 30, 2008
Friday 31st October
Thursday 30th October
AMRAP in 25 minutes:
5 Shoulder press
7 Push Press
10 Push Jerk
Run 400m
Wednesday, October 29, 2008
Wednesday 29th October
Tuesday, October 28, 2008
Tuesday 28th October
Run 400m25 Deadlifts, 24kg KB
Run 400m
25 Thrusters, 20Lb Med ball
Run 400m
25 Front Squats, ammo crate
Run 400m
25 Pushups
Run 400m
First and last run are done as normal, 2-4th run are done carring the equipment you just used for deadlifts, thruster or Front squat
Monday, October 27, 2008
Monday 27th October
Sunday, October 26, 2008
Sunday 26th October
Fight Gone Bad
Three rounds
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Three rounds
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Friday, October 24, 2008
Saturday 25th October
Painstorm XXI
Run 100m
50 Burpees
Run 200m
100 Pushups
Run 300m
150 Lunges
Run 400m
200 Squats
Run 300m
150 Lunges
Run 200m
100 Pusups
Run 100m
50 Burpes
Run 100m
50 Burpees
Run 200m
100 Pushups
Run 300m
150 Lunges
Run 400m
200 Squats
Run 300m
150 Lunges
Run 200m
100 Pusups
Run 100m
50 Burpes
Thursday, October 23, 2008
Friday 24th October
Wednesday, October 22, 2008
Thursday 23rd October
Wednesday 22nd October
Ten rounds for time of:
12 Burpees
12 Pull-ups
Post time to comments.
Tuesday, October 21, 2008
Tuesday 21st October
Sunday, October 19, 2008
Monday 20th October
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Box jump, 24 inch box
50 Jumping pull-ups50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Saturday, October 18, 2008
Sunday 19th October
Friday, October 17, 2008
Saturday 18th October
"Phat Helen"
Five rounds for time:
400m run
21 x Kettlebell swings 24kg/16kg
12 Pullups
Thursday, October 16, 2008
Friday 17th October
Wednesday, October 15, 2008
Thursday 16th October
For time:
60kg/40kg Squat clean, 10 reps
50 GHD Sit-ups
60kg/40kg Squat clean, 8 reps
40 GHD Sit-ups
60kg/40kgSquat clean, 6 reps
30 GHD Sit-ups
60kg/40kg Squat clean, 4 reps
20 GHD Sit-ups
60kg/40kg Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
60kg/40kg Squat clean, 10 reps
50 GHD Sit-ups
60kg/40kg Squat clean, 8 reps
40 GHD Sit-ups
60kg/40kgSquat clean, 6 reps
30 GHD Sit-ups
60kg/40kg Squat clean, 4 reps
20 GHD Sit-ups
60kg/40kg Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Wednesday 15th October
Tuesday, October 14, 2008
Tuesday 14th October
Monday, October 13, 2008
Monday 13th October
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
Sunday, October 12, 2008
Sunday 12th October
Friday, October 10, 2008
Saturday 11th October
Today group workout will be held at Sherriff Park,Love Lane, Mundingburra,
7am Start
BYO kettlebells if you have them
Friday 10th October
"10 of 10" aka "Fire Storm"
*Using single or paired KBs for weighted exercises men 24/w 16kg
10 Rounds for time:
10 Pullups
10 KB Swings*
10 Pushpress*
10 Deadlifts*
10 Situps
10 Steps walking Lunge
10 Double unders
10 Squats
10 Back extensions
10 Burpees
The 10th day of the 10th month is a day of reflection for firefighters across Australia and those not involved in emergency activities will observe a minutes silence at 10am in remembrance of their fallen comrades. Flags at fire stations throughout Queensland will be flown at half-mast
“This national day of remembrance allows us to come together as a family of firefighters across Australia and the world, and to pay tribute to our fallen comrades, reflecting on the sacrifice they have paid in serving others,” said Assistant Commissioner George.
*Using single or paired KBs for weighted exercises men 24/w 16kg
10 Rounds for time:
10 Pullups10 KB Swings*
10 Pushpress*
10 Deadlifts*
10 Situps
10 Steps walking Lunge
10 Double unders
10 Squats
10 Back extensions
10 Burpees
The 10th day of the 10th month is a day of reflection for firefighters across Australia and those not involved in emergency activities will observe a minutes silence at 10am in remembrance of their fallen comrades. Flags at fire stations throughout Queensland will be flown at half-mast
“This national day of remembrance allows us to come together as a family of firefighters across Australia and the world, and to pay tribute to our fallen comrades, reflecting on the sacrifice they have paid in serving others,” said Assistant Commissioner George.
Thursday, October 09, 2008
Thursday 9th October
AMRAP in 30 minutes:
400m Run
20 Box Jumps 24/18inch
20 Dumbbell thrusters 15kg/10kg
Wednesday, October 08, 2008
Wednesday 8th October
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Tuesday, October 07, 2008
Tuesday 7th October
REST DAY
Brett, Coach Glassman, Fiona & Errica at the CrossFit Certification in Sydney at CrossFit Effects over the weekend
Monday, October 06, 2008
Monday 6th October
Thankyou CFX for todays workoutFour Rounds for time:
21 Cleans 40/25kg
15 Over Head Squats 40/25kg
9 Pull ups
400m Run
Sunday, October 05, 2008
Sunday 5th October
Saturday 4th October
Castle Hill (Goat track) for time:
Women wear 5kg weight vest, men wear 10kg
Thursday, October 02, 2008
Friday 3rd October
Thursday 2nd October
Maximun number of pullups in 30min.
Rest as needed an pump out the numbers
Rest as needed an pump out the numbers
Wednesday, October 01, 2008
Wednesday 1st October
"Nate"
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.
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.
Tuesday 30th September
"Ab Mat Micheal"
3 rounds for time
Run 650m
50 Situps
50 Back Extensions
Monday 29th September
Sunday 28th September
