Friday, August 31, 2012
Saturday 1st September
A reminder the box is closed today, here is a WOD you can do at home.
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Thursday, August 30, 2012
Friday 31st August 2012
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.
Thursday 30th August 2012
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Tuesday, August 28, 2012
Wednesday 29th August 2012
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Sunday, August 26, 2012
Monday 27th August 2012
30 rounds for distance of:
Row 30 seconds
Rest 30 seconds
Post distance to comments.
Thursday, August 23, 2012
Saturday 25th August 2012
At Kirwan Aquatic centre 7:30am start
"Tully"
Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
Post time to comments.
Tuesday, August 21, 2012
Wednesday 22nd August 2012
For time:
15 Thruster, 60/42.5kg
Run 200 meters
20 Thruster, 42.5/30kg
Run 400 meters
30 Thruster, 30/20kg
Run 800 meters
Monday, August 20, 2012
Tuesday 21st August 2012
Five rounds for time of:
5 Deadlift,125kg/87.5kg
10 Burpees
Post time to comments.
Sunday, August 19, 2012
Monday 20th August 2012
Five rounds for time of:
23m Overhead walking lunges, 60/42.5kg bar bell
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Thursday, August 16, 2012
Friday 17th August 2012
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
Post rounds completed to comments.
Wednesday, August 15, 2012
Thursday 16th August 2012
5:45am & 4:30pm
Wender tracking Week 1
Shoulder Press
5 x 65%
5 X 75%
AMRAP x 85%
Front Squat
5 x 65%
5 x 75%
AMRAP x 85%
5:45pm Gymnastics Skills
strict pullups
handstand wall walks
squat jumps to box ( no it's not a box jump)
and WOD
Tuesday, August 14, 2012
Wednesday 15th August 2012
50-35-20 reps of:
Wall balls
Pull-ups
Double-unders
Post time to comments.
Tuesday 14th August 2012
Three rounds for time of:
Row 500 meters
Run 400 meters
Post times to comments.
Saturday, August 11, 2012
Monday 13th August 2012
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Saturday 11th August 2012
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Friday, August 10, 2012
Friday 10th August 2012
"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Post time to comments.
Thursday, August 09, 2012
Thursday 9th August 2012
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.
Tuesday, August 07, 2012
Wednesday 8th August 2012
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.
Monday, August 06, 2012
Tuesday 7th August 2012
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Sunday, August 05, 2012
Monday 6th August 2012
For time:
30 Thruster, 35kg/25kg
15 foot Rope climb, 3 ascents
20 Thruster, 35/25kg
15 foot Rope climb, 2 ascents
10 Thruster, 35kg/25kg
15 foot Rope climb, 1 ascents
Saturday 4th August 2012
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, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Thursday, August 02, 2012
Thursday 2nd 2012
Ten rounds for time of:
3 Weighted Pull-ups, 20kg
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, August 01, 2012
Tuesday 31st July 2012
Three rounds for time of:
15 Hang power clean, 62.5/42.5kg
15 Burpees
Post time to comments.
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