Friday, April 30, 2010
Tuesday 4th May 2010
21-15-9 reps for time of:
Squat snatch 42.5/30kg
Chest to bar pull-ups
Monday 3rd May 2010
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Wednesday, April 28, 2010
Sunday 2nd May
Saturday 1st May 2010
Select fromBack Squat, 1 rep
Press, 1 rep
Deadlift, 1rep
OR
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
OPEN BOX TODAY from 3:30pm your welcome to come and practice skills or do
Pre games WOD’s from CFX
Friday 30th April 2010
5km "Esco Style" 13 Burpees,run 400m,
12 Burpees run 400m,
11 Burpees, run 400m
continue reducing by 1 burppee for each 400m
until you get to
1 Burpee run 400m.
Todays WOD thanks to CrossFit Harlem
Thursday 29th April 2010
Tuesday, April 27, 2010
Wednesday 28th April 2010
For time:
50 Wall ball shots, 20/14lb ball
10 Muscle-ups
40 Wall ball shots, 20/14lb ball
8 Muscle-ups
30 Wall ball shots, 20/14lb ball
6 Muscle-ups
20 Wall ball shots, 20/14b ball
4 Muscle-ups
10 Wall ball shots, 20/14lb ball
2 Muscle-ups
Saturday, April 24, 2010
Tuesday 27th April 2010
"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
20m Overhead walk, 85/60kg
Monday 26th April 2010
Three rounds for time of:
15 Hang power cleans, 60/42.5kg
15 Burpees
Post time to comments.
Sunday 25th April 2010
REST DAY
They shall grow not old as we that are left grow old
Age shall not weary them , nor the years condemn
At the going down of the sun and in the morning
We will remember them
Lest we forget
Friday, April 23, 2010
Saturday 24th April 2010
Thursday, April 22, 2010
Friday 23rd April 2010
Fridays 6am session @ Castle Hill10 x 80m hill sprints.
Each sprint start every second minute, your rest is the time left in each 2 minute period.
5:30pm session @ The Box
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
Post load and time to comments.
Wednesday, April 21, 2010
Thursday 22nd April 2010
Clean one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to comments.
Monday, April 19, 2010
Wednesday 21st April 2010
3 rounds for time of:
Walking lunge, 30m
50 Squats
25 Back extensions
Post time to comments.
Tuesday 20th April 2010
Complete as many rounds in 12 minutes as you can of:
3 dumbbell Weighted pull-up,20/15kg
Sprint 50 meters
3 Ring handstand push-ups
Post rounds and fractions of rounds completed to comments.
scaling option thanks to Brand X can be found in comments
Sunday, April 18, 2010
Monday 19th April 2010
Saturday, April 17, 2010
Sunday 18th April 2010
REST DAY
Mick on his way to a PR at the "Dirt and Dust" Triathalon
Friday, April 16, 2010
Saturday 17th April 2010
Old school park session
Meet at The Box BEFORE 7am, then grab yourself a medicine ball and head to the park at the end of the street to have some fun.
Good luck Mick B. Who is competing in the Dirt & Dust triatholan today in Julia Creek
Thursday, April 15, 2010
Friday 16th April 2010
"McGhee"
Complete as many rounds in 30 minutes as you can of:
5 Deadlift,125kg/87.5kg
13 Push-ups
9 Box jumps, 24 inch box
Wednesday, April 14, 2010
Thursday 15th April 2010
For time:50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 lb ball
50 Burpees
50 Double unders
Monday, April 12, 2010
Wednesday 14th April 2010
Working rope climb technique today before our WOD so remember either your long pants/long socks or both
Snatch balance 1-1-1-1-1-1-1
Sunday, April 11, 2010
Tuesday 13th April 2010
"Erin"Five rounds for time of:
15 Dumbbells split clean, 17.5kg/12.5kg
21 Pull-ups
In memory of Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan
Post time to comments.
Saturday, April 10, 2010
Monday 12th April 2010
Five rounds for time of:
20 Back Squat 60/42.5 kg
18m Handstand walk
post time and loads to comments
Sunday 11th April
Rest Day
The Box will be open today 5:30 if people want to do a "catch up" WOD if you took extra rest days over Easter.
The Box will be open today 5:30 if people want to do a "catch up" WOD if you took extra rest days over Easter.
Friday, April 09, 2010
Saturday 10th April 2010
Thursday, April 08, 2010
Friday 9th April 2010
"DT"
Five rounds for time of:
12 Deadlift, 70/50kg
9 Hang power clean, 70/50kg
6 Push jerk, 70/50kg
Wednesday, April 07, 2010
Thursday 8th April
Sunday, April 04, 2010
Wednesday
For time: 10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
Tuesday 6th April 2010
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Monday 5th April 2010
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Saturday, April 03, 2010
Sunday 4th April 2010
HAPPY EASTER
REST DAY
Some words of wisdom from SHARIFIT "If the Easter Bunny brought you any treats and you over indulged, take advantage of the public holiday on Monday and start working it off. One Sunday of Chocolate and Buns doesn't have to equate to a week of over indulgence. Get back on the wagon and get out, be active and burn it off! :-)"
Friday, April 02, 2010
NEWS AND EVENTS
EASTER TIME TABLE
Friday 2nd April NO HILL WOD/ BOX CLOSED
Saturday 3rd April BOX OPEN Class @ 8am
Sunday 4th BOX CLOSED
Monday 5th CLASSES BACK TO NORMAL 9:30am & 5:30pm
Our friends at CrossFit Gold coast are having an open day and WOD challenge next Month, direct flights to the Gold Coast are cheap at the moment and we can get billeted for accomidation, so if anyone want to go let Fiona know. It should be a awesome day.
Date: 17 April, 2010
Time:8am-4pm
Cost: $35 (includes T-Shirt)
Friday 2nd April NO HILL WOD/ BOX CLOSED
Saturday 3rd April BOX OPEN Class @ 8am
Sunday 4th BOX CLOSED
Monday 5th CLASSES BACK TO NORMAL 9:30am & 5:30pm
Our friends at CrossFit Gold coast are having an open day and WOD challenge next Month, direct flights to the Gold Coast are cheap at the moment and we can get billeted for accomidation, so if anyone want to go let Fiona know. It should be a awesome day.
Date: 17 April, 2010
Time:8am-4pm
Cost: $35 (includes T-Shirt)
