Friday 1st January 2010

HAPPY NEW YEAR

Snatch 1- 1 -1 -1 -1 -1 -1 reps

Post loads to comments.

Classes are back to normal timetable
Tomorrow 7am SATURDAY 2ND JANUARY

Thursday 31st December 2009

"Nate"
AMRAP in 20 min
2 Muscle- ups
4 Handstand pushups
8 Kettlebell swings 2 pood

Workout at The Box at 6:15pm today, all welcome.

Wednesday 30th December 2009

Row 5km

post time to comments

REMEMBER 6am and 9:30am classes only TODAY
6am tomorrow.
CLOSED FRIDAY

Tuesday 29th December 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 20kg/15kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Monday 28th December 2009

REMEMBER ONLY 1 CLASS TODAY AT 6AM DUE TO PUBLIC HOLIDAY

"Erin"
Five rounds for time:
15 DB split cleans 20/15kg
21 pullups

Sunday 27th December

REST DAY

The Box will be open 8:30-10am for people to come in and catch up on a missed WOD and work off some Christmas cheer

Saturday 26th December 2009

Run 5km

Post time to comments

CHRISTMAS /NEW YEAR TIME TABLE

Normal time table till 22nd December
Please note the following changes to Group Classes
WEDNESDAY 23rd 6am & 9:30am classes only “The Box” closes at 11:30am
THURSDAY 24th 6am class only “The Box” closes at 8:20am
FRIDAY 25th NO CLASSES - CLOSED
SATURDAY 26th NO CLASSES CLOSED
SUNDAY 27th 8:30 -10am OPEN BOX
***MONDAY 28th 6am class only***PLEASE NOTE CHANGE DUE TO PUBLIC HOLIDAY
TUESDAY 29th 6am & 5:45pm Classes
WEDNESDAY 30th 6am & 9:30am classes only
THURSDAY 31st 6am class only
FRIDAY 1st BOX CLOSED
SATURDAY 2nd January CLASSES AND HOURS BACK TO NORMAL

Friday December 25th 2009

MERRY CHRISTMAS

150 burpees for time

Thursday 24th December 2009

Todays WOD is from CrossFit Territory

“Tracey”
For time;
21 60kg Dead­lift
21 Burpees
500m Row

15 60kg Front Squat
15 Pull ups
50 dou­ble unders

9 60kg Clean and Press
9 Knees to Elbows
400m run

Post time and comments.
And read the story behind this catagory 5 Wod

Wednesday 23rd December 2009

For time:
5 rounds
15 x Hang Power Clean 50kg/35kg
400m run


Please remember ther is NO 5:30pm class TODAY 23rd or Tomorrow 24th,
6am Today and Tomorrow and 9:30am Today ,classes are as normal

Tuesday 22nd December 2009

For time:
Walking lunge 30m
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m
15 Pull-ups
15 Sit-ups
Walking lunge 30m
12 Pull-ups
12 Sit-ups
Walking lunge 30m
9 Pull-ups
9 Sit-ups

Monday 21st December 2009

Find your 1RM for Overhead Squat
then
Deadlift 5-5-5

Sunday 20th December 2009

REST DAY

"The Box" will be Open 8:30am -10am if people want to come in and catch up on a missed WOD

Bye Bye Miss Bianca. And good luck with the new job down south. Make sure you come back and visit

Saturday 19th December 2009

"Killer"
7 Rounds
15 x Weighted Lunges (Each Leg) 20kg/15kg
15 x Kettlebell Swings 24kg/16kg
15 x Push Ups
Post Time to Comments

Thanks to CrossFit Coronado for the WOD, compare to 23rd may 2009

Friday 18th December 2009

Swimming WOD
AMRAP in 20min
100m kick( no fins)
100m pull
100m swim
Record rounds and fractions

Thursday 17th December 2009

AMRAP in 30 min
600m run
10 Power Snatch 40kg
20 Lunges (10 each leg)

Wednesday 16th December 2009

Tabata
8 rounds per exercise of 20 sec work/ 10 seconds rest
Box Jumps
Pushpress
Row ( cals)
Body Rows

1 minute rest between exercises

Score by total reps for each exercises.

Tuesday 15th December 2009

7 rounds for time
100m run
20 Double unders
5 Chest to bar Pullups

Monday 14th December 2009

AMRAP 20 minutes
5 Thruster 40kg/30kg
7 Power clean 40/30kg
10 SDHP, 40/30kg

Johan (and Jenny)from CrossFit Kalmar(Sweden) crossfitkalmaar.se droped in for a WOD

Sunday 13th December 2009

REST DAY

Happy Birthday Bronwyn from the 9:30am crew

Saturday 12th December 2009

1 Round for time
80m tyre flip (110kg)
500m row
400m farmers carry 2x 24kg males/2x16kg females

Finisher
Max burpees in 5 min, if you get to 50 before that time you can stop early

Compare WOD to 11th July 2009

Friday 11th December 2009

10 Rounds for time
40 m Run
10 DU
5 40kg OHS

post time to comments

Running form at " Red Track" this afternoon

Thursday 10th December 2009

"JT"
For time:
21-15-9
HSPU
Ring Dips
Pushups

Post time to comments.
Compare to 19th October 2009

Wednesday 9th December 2009

5-5-5 reps
Back Squats
5-5-5
Shoulder Press

The goal here is to improve your technique on these exercises, not to max out
DO NOT increase your weight if your form breaks down at any point

Finisher
2 rounds for time:
20 Wall ball pushpress 20/14lbs
20 BOx Jumps 24/20 inch

Tuesday 8th December 2009

5 rounds for time:
40m Lunges
9 GHD situps
21DB Thrusters 15kg/10kg pair
Run 200m

Post time to comments

Monday 7th December 2009

AMRAP in 15 min
300 skips
10 ring dips

post rounds completed to comments

Sunday 6th December 2009

REST DAY

Today for Juliens last day with us, he dropped in for a catch up WOD, before heading down south. All the best for the next stage of your life Jules, come back and visit us anytime.

Saturday 5th December 2009

Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On Dec 5th, we have a chance to show our support for them by doing the "Lumberjack 20", in honor of those men and women who were killed. It will be the first Hero WOD for multiple people.


"Lumberjack 20."
20 Deadlifts (125kg)
Run 400m
20 KB swings (32kg)
Run 400m
20 Overhead Squats (52.5kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Learn more here.
http://zfitblog.wordpress.com/2009/12/03/support-for-fort-hood/

Friday 4th December 2009

Bottom to Bottom
Tabata Squats
8 sets of 20 seconds work and 10 seconds rest for a total of 4 minutes. Rest is in the bottom of the squat position.

Don't let the hamstrings go during "rest".

Record scores for all sets in comments.

Track work this afternoon at sports reserve SMS Fiona for details

Thursday 3rd December 2009

"Helen"
3 rounds for time
400 m run
21 x Kettlebell swing 24kg/16kg
12 Pull-ups

Wednesday 2nd December 2009

5 Rounds
5 reps BW Front Squat
Max pull-ups.

Record load and pullup reps per round,
There is no time component for this workout but you must move from front squats to pullups in 30 seconds or less,
Rest as needed between rounds.