Monday, December 31, 2012
Friday, December 28, 2012
Saturday 29th December 2012
Two rounds for time of:
Run 800 meters
30 Pull-ups
30Front squat, 52.5/35kg
30 Toes-to-bar
30 Power clean, 52.5/30kg
Post time to comments.
Friday 28th December 2012
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Wednesday, December 26, 2012
Thursday 27th December 2012
Three rounds for time of:
50 Squats
7 Bar muscle-ups
10 Hang power snatch, 60/42.5kg
Post time to comments.
Wednesday 26th December 2012
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Tuesday, December 25, 2012
Saturday, December 22, 2012
Monday 24th December 2012
Remember only 2 sessions today
5:45am & 9:30am
Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows
Post time to comments.
Friday, December 21, 2012
Saturday 22nd December 2012
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Wednesday 19th December 2012
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Tuesday 18th December 2012
Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlift, 70/50kg
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
Post rounds completed to comments.
Sunday, December 16, 2012
Monday 17th December 2012
Remember your long socks
For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent
Post time to comments.
Saturday 15th December 2012
In Teams of Two
50 Partner Wallballs
100 Medball situps
200 Tyre flips
150 Farmers carry
100 Medball situps
50 Partner Wallballs
Friday 14th December 2012
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
10 Dumbbell snatch, 45/30kg
60m Sprint
Post time to comments.
Wednesday, December 12, 2012
Thursday 13th December 2012
Five rounds for time of:
7 Deadlift,125kg/90kg
30 Squats
7 Handstand push-ups
Post time to comments.
Tuesday, December 11, 2012
Tuesday 11th December 2012
For time:
30 Overhead squat, 42.5/30kg
7 Muscle-ups
20 Overhead squat, 42.5kg/30kg
5 Muscle-ups
Post times to comments.
Saturday 8th December 2012
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Post times to comments.
Thursday, December 06, 2012
Friday 7th December 2012
"Galanger & McDonald"
2 Mates, 2 Heroes, 2 Rounds, 1 WOD
2 rounds for time
200m run, 16 KBS (24kg M, 16kg F), 16 Pull ups, 16 Front Squat (50kg M, 30kg F)
200m run, 14 KBS (24kg M, 16kg F), 14 Pull ups, 14 Front Squat (50kg M, 30kg F)
200m run, 12 KBS (24kg M, 16kg F), 12 Pull ups, 12 Front Squat (50kg M, 30kg F)
Thursday 6th December 2012
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
Wednesday, December 05, 2012
Wednesday 5th December 2012
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
Saturday, December 01, 2012
Monday 3rd December 2012
AUSTRALIAN HERSO GAMES
"WOOD"
Five rounds for time
400m run
10 Burpee box jumps (24 inch Men, 20 inch Women)
10 SDHP (40kg Men, 30kg Women)
10 Thruster (40kg Men, 30kg Women)
1 min rest
Saturday 1st December 2012
BRING A FRIENS FREE/ COME TRY DAY
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
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