Tuesday, February 28, 2012
Wednesday 29th February 2012
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Courtney Modecki 8:26. Post time to comments.
Monday, February 27, 2012
Tuesday 28th February 2012
Skill day
Strict Pullups, Kipping pullups and Ring dips are today's focus
Saturday, February 25, 2012
Monday 27th February 2012
"Zimmerman"
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 142.5kg/100kg
10 Handstand push-ups
Post rounds completed to comments.
OPen Workout 12.1 must be completed and submitted before 11am to contribute to be valid you are able to come into the 5:45am ssession and do it or call fiona to arrange a time.
Sunday 26th February 2012
Friday, February 24, 2012
Saturday 25th February 2012
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments
Also doing 12.1 between 7-9am for those who need to do it.
Thursday, February 23, 2012
Friday 24th February 2012
AND SO IT BEGINSWorkout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
games.crossfit.com
Wednesday, February 22, 2012
Thursday 23rd February 2012
Tuesday, February 21, 2012
Wednesday 22nd February 2012
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs.
Post total to comments.
Monday, February 20, 2012
Tuesday 21st February 2012
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, February 19, 2012
Monday 20th Febuary 2012
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Sunday 19th Febuary 2012
Friday, February 17, 2012
Saturday 18th February 2012
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Post time to comments.
Thursday, February 16, 2012
Friday 17th February 2012
21-15-9 reps for time of:
Power clean 50 /35kg
Thruster 50/35kg
Wednesday, February 15, 2012
Thursday 16th February 2012
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 m Shuttle sprint (5 x 5m)
Rest 90 seconds
Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.
Monday, February 13, 2012
Wednesday 15th February 2012
Tuesday 14th February
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
James Hobart 18:18, Dave Hamel 19:13. Post time to comments.
Saturday, February 11, 2012
Monday 13th February 2012
"Erin"
Five rounds for time of:
15 Dumbbells split clean, 20/12.5kg
21 Pull-ups
Post time to comments.
Sunday 12th February 2012
Friday, February 10, 2012
Saturday 11th February
Todays WOD (7am) at The Strand Beach Volley Ball nets (Near McKinley St)
It's Time for Hoover Ball.
Thursday, February 09, 2012
Friday 10th February 2012
Five rounds for time of:
Run 800 meters
9 Muscle-ups
Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.
Thursday 9th February 2012
Five rounds for time of:
Run 600 meters
15 Squat clean thruster, 42.5kg/30kg
Post time to comments.
Tuesday, February 07, 2012
Wednesday 8th February 2012
Sunday, February 05, 2012
Tuesday 7th February 2012
Complete as many rounds as possible in 15 minutes of:
7 Push press,60/42.5kg
10 Overhead squat,60/42.5kg
15 GHD Sit-ups
Monday 6th February 2012
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jump, 24"
6 Thruster, 42.5kg
6 Bar-facing burpees
Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments
Sunday 5th February 2012
Friday, February 03, 2012
Saturday 4th february 2012
Three rounds for time of:
10 Deadlift, 125/87.5kg
50 Double-unders
Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments
10 Deadlift, 125/87.5kg
50 Double-unders
Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments
Friday 3rd Febuary
Main site rest day.
Catch up on a missed WOD from the last cycle
or work on your Rope climbs and Handstands
Catch up on a missed WOD from the last cycle
or work on your Rope climbs and Handstands
Wednesday, February 01, 2012
Thursday 2nd February 2012
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
