Friday, October 30, 2009
Saturday 31st October 2009
For time:
30 Handstand Push Ups
40 Pullups
50 KettleBell Swings 24kg/16kg
60 Situps
70 Burpees
Post time to comments and compare to August 27th 2008
Thursday, October 29, 2009
Friday 30th October 2009
Todays 6am WOD will be at Castle Hill, Meeting at the usual place
Up and down via track with
Tabata pushups
at the top
Post scores for all 8 rounds
Thursday 29th October 2009
"Jackie"
1000m row
50 Thrusters 20kg
30 Pullups
post times to comments
Thursday, October 22, 2009
Wednesday 28th October 2009
Five Rounds:
5 Deadlifts 125kg/85kg
10 Burpees
Remember no 9:30 am session today
Tuesday 27th October 2009
Four rounds for time:
Row 500m
Rest 2 minutes between efforts
post times for each rounds to comments
Monday 26th October 2009
"Helen"
There Rounds
400m run
21 Kettlebell swings
12 Pullups
remember no 9:30 am session today
Post times to comments
Sunday 25th October 2009
REST DAY
After the lunch time WOD at the CrossFit Endurance Running Certertification in Perth
Saturday 24th October 2009
"The Chief"
Max rounds in 3 minutes
9 power cleans 60/40kg
6 Pushups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles
Max rounds in 3 minutes
9 power cleans 60/40kg
6 Pushups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles
Tuesday, October 20, 2009
Friday 23rd October 2009
Todays 6am WOD will be at The Box
Five rounds for time
15 Deadlift 60kg/40kg
12 Hang Power Clean 60kg/40kg
9 Thruster 60kg/40kg
6 Push Jerk 60kg/40kg
Happy Birthday Chris
Thursday 22nd October 2009
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Wednesday 21st October 2009
Row 1000m21 Thruster 40/25kg
15 Pullups
Row 750m
18 Thrusters 40/25kg
12 Pullups
Row 500m
15 Thrusters 40/25kg
9 Pullups
Rest 2minutes between each round. Record each round
Monday, October 19, 2009
Tuesday 20th October 2009
Five rounds for time of:
15 Hang squat clean,60/40kg
30 Push-ups
Post time to comments.
Monday 19th October 2009
For time
"JT"
21-15-9 reps
Handstand push-ups
Ring dips
Push-ups
Saturday, October 17, 2009
Sunday 18th October
Friday, October 16, 2009
Saturday 17th October 2009
"Little Evie"
5 rounds for time
Run 600m
15 x 32kg/24kg KB swings
15 Pullups
Compare to Saturday 30th May 2009
Thursday, October 15, 2009
Friday 16th October
Castle Hill via goat track with
For Time:
Ten Rounds
5 Pullups
10 pushups
15 Squats
At the top
Wednesday, October 14, 2009
Thursday 15th October 2009
Tuesday, October 13, 2009
Wednesday 14th October 2009
"Christine"
3 Rounds for time:
Row 500m
12 Deadlifts 75% BW
21 Box Jumps 20 inch
Monday, October 12, 2009
Tuesday 13th October 2009
4 rounds for time of:
21 Burpees
Run 400 meters
Compare to Sunday 22nd March 2009
Post time to comments
Sunday, October 11, 2009
Monday 12th October 2009
Saturday, October 10, 2009
Sunday 11th October 2009
Friday, October 09, 2009
Saturday 10th October 2009
“Carla”
5 Rounds
400m run
30 KB Dead Lifts (pair 24/16kg)
30 Situps
Thursday, October 08, 2009
Friday 9th October 2009
Todays 6am WOD is at The Box
" Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats
Wednesday, October 07, 2009
Thursday 8th October 2009
REST DAY
@ CFNQ Catch up on a missed workout from the previous week
Tuesday, October 06, 2009
Wednesday 7th October 2009
“Nancy”
5 Rounds
400m Run
15 Over Head Squats 42.5/30kg
REMEMBER NO 5:30pm Class TODAY
Monday, October 05, 2009
Tuesday 6th October 2009
Wounded Warrior
Workout 1
As many rounds as possible in 10 mins
4 Thrusters 40kg (25kg)
8 SDHP 40kg (25kg)
12 KB Swing 24kg (16kg)
NO WEDNESDAY 5:30pm Class This week
Sunday, October 04, 2009
Monday 5th September 2009
WOD #2 from The CFX Wounded Warrior event over the weekend
For Time:
21-15-9
Pull ups
Power Clean and Jerk 40kg/25kg
Run 200m
Saturday, October 03, 2009
Sunday 4th October 2009
"Nate"
AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Friday, October 02, 2009
Saturday 3rd October 2009
Drawn from "The Hopper Deck" at the start of class
"Helen"
3 rounds
400m run
21 KB swings
12 Pullups
Thursday, October 01, 2009
Friday 2nd October 2009
