Saturday 3rd July 2010

"Micheal"
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

Friday 2nd July 2010

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Thursday 1st July 2010

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Wednesday 30th June 2010

Five rounds for time of:
85kg/60kg barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
42.5/30kg barbells Farmer carry, 40 meters

Check comments for scaling options.
Post time and scaling to comments

Tuesday 29th June 2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings 24/16kg

post time to comments

Monday 28th June 2010

Five rounds for load and time of:
5 Deadlift
5 Handstand push-ups

post loads and times to comments

Sunday 27th June 2010

REST DAY

Saturday 26th June

Tropic Thunder Comp
WOD 1
9 rounds
5 CTOH 50/35kg
5 Pullups

WOD 2
AMRAP in 10 min
Row 100m
10 Box Jumps 24/18 inch
Run 100m

Final
For time:
50 Double Unders
40 SDHP 24/16kg
30 Wallball 10/6kg
20 Kness to upper arm
10 Ground to overhead 60/35kg

Great efforts everyones
Post time/rounds for each WOD to comments

Friday 25th June 2010

REST DAY for those competing tomorrow, Saturday, feel free to come in and roll out etc.
For those not I feel a "hopper deck" workout is on the cards.

Thursday 24th June 2010

Three rounds for time of:
15 dumbbell Thruster, 20/15kg
30 GHD situps

Wednesday 23rd June 2010

Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 2 ascents
25 Push-ups

Tuesday 22nd June 2010

Five rounds for time of:
15m Overhead walking lunges, 20/15kg
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Monday 21st June 2010

Back Squat 5-5-5
Bench Press 5-5-5

Hold the same load across each of the 3 sets

Sunday 20th June 2010

REST DAY

Saturday 19th June 2009

"Nancy"
5 rounds for time
400 meter run
15 Overhead squat 42.5/30kg
Post times to comments

Friday 17th June 2010

REMEMBER ENTRIES FOR TROPIC THUNDER GAMES HAVE TO BE IN TO BRETT AT CROSSFIT TOWNSVILLE BY 9AM TOMORROW SATURDAY 19TH June

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 18m

Thursday 17th June 2010

"Scott's Mom" (thanks to CFNYC)

Max rep of each without putting the bar down 42.5/30kg
Over Head Squat
Front squat
Back squat




REST 5 minutes and reset the bar to do max reps 30/20kg Shoulder press
Pushpress
Push Jerk

HAPPY BIRTHDAYS DEMELZA AND TAMMIE

Wednesday 16th June 2010

For time:
Row 2K
50 Wall-ball shots, 20/14lb
Row 1K
35 Wall-ball shots, 20/14lb
Row 500 meters
20 Wall-ball shots, 20/14lb

Tuesday 15th June 2010

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Monday 14th June 2010

"Elizabeth"

21-15-9 reps of:
Clean 60/42.5kg
Ring dips

Post times to comments

Sunday 13th June 2010

REST DAY

"The three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense."
- Thomas A. Edison

Saturday 12th June 2010

"Cindy"
As many rounds as possible in 20 min
5 Pull-ups
10 Push-ups
15 Squats

Friday 11th June 2010

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Thursday 10th June 2010

Complete as many rounds in 12 minutes as you can of:
5 Front squat,85/60kg
10 Chest to bar Pull-ups
20 Double-unders

Happy Birthday Jeff, third birthday in a row, tomorrows a day off from Birthdays :)

Wednesday 9th June 2010

3rounds For time:
Row 20 calories
20 Thruster 50/35kg
2 Rope climbs
20 Kettlebell swings, 1.5 pood

Happy Birthday Courntey. No longer a 16 year old chick who can do muscle ups, now she is 17!

Tuesday 8th June 2010

South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
20 Squat clean, 70/47.5kg
Run 600 meters

post times to comment

Happy Birthday Benni Boy, working on cleans for you today as requested ;)

Monday 7th June 2010

Northeast Regional Event 1
For time:
21-15- and 9 reps
Overhead squat 60/42.5kg
Chest to bar pull-ups

Sunday 6th June 2010

REST DAY

MAKE SURE YOU REGISTER SOON,
http://www.fitsolutions.net.au/manufacturers/Miscellaneous/tropic-thunder-games-day-39.php

Saturday 5th June 2010

"Randy"
For time:
75 reps Power snatch 35/25kg

Post time to comments.

Friday 4th June 2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Thursday 3rd June 2010

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.