Wednesday, January 28, 2009
Saturday 31st Janaury
Friday 30th January
Thrusday 29th January
Tuesday, January 27, 2009
Wednesday 28th January
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Monday, January 26, 2009
Tuesday 27th January 2009
Sunday, January 25, 2009
Monday 26th January 2009
HAPPY AUSTRALIA DAYRun 4.5km
Australia Day Fun Run, Tony Ireland Stadium @ Riverway 7:30am start)
NO CROSSFIT SESSIONS AT THE BOX TODAY
Sunday 25th January 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Saturday, January 24, 2009
Saturday 24th January 2009
AMRAP in 20 minutes:
20kg barbell Overhead walking lunges, 15m
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Thursday, January 22, 2009
Friday 22nd January 2009
Wednesday, January 21, 2009
Thursday 22nd January 2009
Wednesday 21st January 2009
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 reps, 110kg Deadlift
Tuesday, January 20, 2009
Tuesday 20th January 2009
For time:10 Sit-ups
10 Ab Mat Back Extensions
40kg Thrusters, 30 reps
50 Pull-ups
30 Sit-ups
30 Ab Mat Back Extensions
40kg Thrusters, 20 reps
35 Pull-ups
50 Sit-ups
50 Ab Mat Back Extensions
40kg Thrusters, 10 reps
20 Pull-ups
Sunday, January 18, 2009
Monday 18th January 2009
REST DAY
Remember Mondays and Wednesdays are now running classes at 5:30pm AND 6:30pm.
Remember Mondays and Wednesdays are now running classes at 5:30pm AND 6:30pm.
Saturday, January 17, 2009
Sunday 18th Janauary
Friday, January 16, 2009
Saturday 17th January
"Helen"
Three rounds for time:
400m run
21 KB Swings 24kg/16kg
12 Pullups
Thursday, January 15, 2009
Friday 16th January
Thursday 15th January
REST DAY
Use today to practice skills or catch up on a missed workout if you rested on another day or REST if you have completed your three days on,
Use today to practice skills or catch up on a missed workout if you rested on another day or REST if you have completed your three days on,
Tuesday, January 13, 2009
Wednesday 14th January
For time:
70kg Power clean 15 reps
30 Ring dips
70kg Power clean 12 reps
24 Ring dips
70kg Power clean 9 reps
18 Ring dips
70kg Power clean 6 reps
12 Ring dips
70kg Power clean 3 reps
6 Ring dips
Monday, January 12, 2009
Tuesday 13th January 2009
For time:
30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 20kg plate, women use 10kg plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Monday 12th January 2009
Sunday, January 11, 2009
Sunday 11th January 2009
Friday, January 09, 2009
Saturday 10th January
Thursday, January 08, 2009
Friday 9th January 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 45 pound 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.
Wednesday, January 07, 2009
Thursday 8th January
Complete three rounds for time:
Run 600 meters
15 Shoulder press 30kg
15 ft Rope Climb, 2 ascents
Tuesday, January 06, 2009
Wednesday 7th January
Monday, January 05, 2009
Tuesday 6th January
Monday 5th January
Saturday, January 03, 2009
Sunday 4th January
With a continuously running clock do one 60kg Clean and Jerk the first minute, two 60kg Clean and Jerks the second minute, three 60kg Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Friday, January 02, 2009
Saturday 3rd January
REST DAY
for some, for others
FIRST GROUP WORKOUT BACK
FOR 2009 = "FGB"
Thursday, January 01, 2009
Friday 2nd January
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Thursday 1st January 2009
