Thursday 1st September 2011

Eight rounds for max reps of:
Push press 35/25kg, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Jesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge.
Post total reps for each exercise to comments.

Wednesday 31st August 2011

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday 30th August 2011

AM Crew
Five rounds of:
3 Cleans
20 Burpees

Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs.
Post time and load to comments.

PM CREWS POSE/RUNNING PRACRTICE AT RED TRACK
4:30 & 5:45pm. We will meet At the 100m start
Please remember your $3 track fee

please try and be 5-10min early so we can start on the track on time. Thankyou

Monday 29th August 2011

Just a quick reminder NO 6am or 9:30am sessions on Monday 29th.
To make up for this there will be an additional afternoon session at 4:30pm
AS WELL AS the the normal 5:30pm session.
Sorry for any inconvience

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball).
Post rounds completed to comments.

Sunday 28th August 2011

REST DAY

Saturday 27th August

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Friday 26th August 2011

Five rounds for time of:
15 Deadlift, 85/60kg
15 Toes to bar

Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James Hobart 9:14.

Thursday 25th August 2011

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20" box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00.
Post time to comments.

Wednesday 24th August 2011

Shoulder Press 5-5-5-5-5
Bench Press 5-5-5-5-5

if you did shoulder press yesterday pick another assistance exercise.

Tuesday 23rd August 2011

AM CREW Shoulder Press 5-5-5-5-5 reps

PM CREWS POSE/RUNNING PRACRTICE AT RED TRACK
4:30 & 5:45pm. Meeting at the Burke street Entry
Please remember your $3 track fee

please try and be 5-10min early to meet at the gate so we can start on the track on time. Thankyou

Monday 22nd August 2011

Three rounds for time of:
12 Muscle-ups
75 Squats
Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50.
Post time to comments.

Sunday 21st August 2011

REST DAY

Saturday 20th August 2011

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Friday 19th August 2011

OLYMPIC LIFTING PRACTICE

Thursday 18th August 2011

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Wednesday 17th August 2011

Run or Row 5km

Tuesday 16th August 2011

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 32 (13 HSPU + 19 Pull-up).

Monday 15th August 2011

Behind the neck Jerk 1-1-1-1-1-1-1

Sunday 14th August 2011

REST DAY

Saturday 13th August 2011

"Gator"

Eight rounds for time of:
5 Front squat, 82.5kg /57.5kg
26 Ring push-ups

Post time to comments.

Friday 12th August 2011

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Post load and time to comments.

Patty and Sarahs last day,it was great having you ladies come train with us. Now they are CrossFit NQ "Nomads" travelling the country with work

Thursday 11th August 2011

Olympic lifting practice/ drills and skills

Wednesday 10th August 2011

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 9th August 2011

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.

Monday 8th August 2011

photo from http://games.crossfit.com/features/photos/masters-event-4/masters-event-4-3
CrossFit Games Masters Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

Scott DeTore 12:13, Kelly Guillory 12:44 (14lb ball, 95lb clean, 55lb SDHP).
Post time to comments.

Sunday 7th August 2011

REST DAY

Saturday 6th August 2011

CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 20lb/14lb
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 48/32kg kettlebell
30 Burpees
20 Shoulder to overhead, 60/42.5 pounds
40m Sled pull, sled plus 75/50kg

Patrick Barber 11:12, Samantha Briggs 13:06.

Friday 5th August 2011

CrossFit Games Event 9

Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Rich Froning 143 reps (23 burpees), Samantha Briggs 121 reps (1 burpee).
Post reps completed to comments.

Thursday 4th August 2011

CrossFit Games Event 8

Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row
30 Wallball Shots, 20lb/14lb
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 48/32kg kettlebell
30 Burpees
20 Shoulder to overhead, 60/42.5 pounds
120 foot Sled pull, sled plus 75/50kg

Graham Holmberg 104 reps (4 SDHP), Rebecca Voigt 67 reps (17 Toes to bar).

Wednesday 3rd August 2011

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments