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.

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.

Sunday 23rd December 2012

RESY DAY

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

Friday 21st December 2012

Back squat 5-5-3-3-3-1-1-1-1-1 reps Post loads to comments.

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.

Sunday 16th December 2012

REST DAY

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

Tuesday, December 11, 2012

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.

Tuesday 4th December 2012

Weighted pull-ups 3-3-3-3-3 reps Post loads and body weight 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

Sunday 2nd December 2012

Rest Day

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.