Thursday, January 31, 2013
Thursday 31st January 2013
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Wednesday 30th January 2013
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Tuesday, January 29, 2013
Tuesday 29th January 2013
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
Post time to comments.
Monday 28th January 2013
PUBLIC HOLIDAY
Single session 9am
Team WOD's
Tyre flip 450m
Then
x by number of team members
For time:
75 push-ups
At the beginning of each minute perform 20 skips.
Ie team of 4 do 300 pushups, team of 3 do 225 pushups.
Only one team member can be moving at a time
Thursday, January 24, 2013
Wednesday, January 23, 2013
Wednesday 22nd January 2013
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
22 Front squat 35/25kg
Post time to comments.
Monday, January 21, 2013
Tuesday 22nd January 2013
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.
Monday 21st January 2013
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Kristan Clever 7:59. Post time to comments.
Saturday 19th January 2013
"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.
Thursday, January 17, 2013
Thursday 17th January 2013
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Wednesday 16th January 2013
Deadlift 5-5-5-5-5 reps
5:45 session is a Red track, bring $3 for track hire
Monday, January 14, 2013
Tuesday 15th January 2013
"Lynne"
Five rounds for max reps
Body Weight bench press
Pull-ups
MOve from Bench press to pullups within 30 seconds and Rest 3min between rounds
Sunday, January 13, 2013
Saturday 12th January 2013
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Thursday, January 10, 2013
Friday 11th January 2013
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
Wednesday 9th January 2013
Find ( best of 3 attempts)
100m sprint
200m sprint
Then
"Griff"
Run 800m
Run 400m backwards
Run 800m
Run 400m backward
Tuesday 8th January 2013
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Saturday 5th January 2013
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:04. Post time to comments.
Compare to 120718.
Monday, January 07, 2013
Wednesday, January 02, 2013
Thursday 3rd January 2012
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Tuesday, January 01, 2013
Wednesday 2nd January 2013
Five rounds for time of:
10 Toes to bar
10 Power snatch, 35/25kg
10 Wall ball shots, 20 pound ball
Tuesday 1st January 2013
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post time to comments.
Monday 31st December 2012
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post time to comments.
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