Tabata back squats, 42.5kg/30kg.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments.
Thursday, November 16, 2017
Wednesday, November 15, 2017
Thursday 16th November 2017
For time:
30 overhead squats, 52.5/35kg
15 muscle-ups
20 overhead squats, 52.5/35kg
10 muscle-ups
Post time to comments.
30 overhead squats, 52.5/35kg
15 muscle-ups
20 overhead squats, 52.5/35kg
10 muscle-ups
Post time to comments.
Tuesday, November 14, 2017
Monday, November 13, 2017
Tuesday 14th November 2017
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 22.5/15kg dumbbell
Post rounds completed to comments.
20-cal. row
15 dips
10 Turkish get-ups, 22.5/15kg dumbbell
Post rounds completed to comments.
Sunday, November 12, 2017
Monday 13th November 2017
3 rounds for time of:
10 Squat snatches,70kg/50kg
20 burpees
Post time to comments.
10 Squat snatches,70kg/50kg
20 burpees
Post time to comments.
Saturday, November 11, 2017
Friday, November 10, 2017
Thursday, November 09, 2017
Wednesday, November 08, 2017
Thursday 9th November 2017
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Post loads to comments.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Post loads to comments.
Tuesday, November 07, 2017
Wednesday 8th November 2017
3x 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 15kg/10kg dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 15kg/10kg dumbbell hang squat cleans
Rest 5 minutes between rounds.
Post number of reps completed each round to comments.
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 15kg/10kg dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 15kg/10kg dumbbell hang squat cleans
Rest 5 minutes between rounds.
Post number of reps completed each round to comments.
Monday, November 06, 2017
Sunday, November 05, 2017
Monday 6th November 2017
Complete as many rounds as possible in 7 minutes of:
5 sumo deadlift high-pulls, 52.5/35kg
5 strict handstand push-ups
Post rounds completed to comments.
5 sumo deadlift high-pulls, 52.5/35kg
5 strict handstand push-ups
Post rounds completed to comments.
Saturday 4th November 2017
For time:
400-meter run
100-meter farmers carry, 36/24 kettlebells
800-meter run
100-meter farmers carry, 36/24kg kettlebells
400-meter run
Post time to comments.
400-meter run
100-meter farmers carry, 36/24 kettlebells
800-meter run
100-meter farmers carry, 36/24kg kettlebells
400-meter run
Post time to comments.
Thursday 2nd November 2017
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Post time to comments.
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Post time to comments.
Wednesday 1st November 2017
5 rounds for time of:
30-yard weighted lunge, 22.5/15kg dumbbells
60-yard shuttle sprint (5-10-15 yards)
Post time to comments.
30-yard weighted lunge, 22.5/15kg dumbbells
60-yard shuttle sprint (5-10-15 yards)
Post time to comments.
Monday 30th October 2017
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.
Post time to comments.
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.
Post time to comments.
Thursday, October 26, 2017
Friday 27th October 2017
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Post rounds completed to comments.
Wednesday, October 25, 2017
Thursday 26th October 2017
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Post time to comments.
Compare to 151031.
Tuesday, October 24, 2017
Wednesday 25th October 2017
Shoulder Press 3-3-3
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 82.5/57.5kg
20 power cleans, 82.5/57.5kg
10 front squats, 82.5/57.5kg
Post time to comments.
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 82.5/57.5kg
20 power cleans, 82.5/57.5kg
10 front squats, 82.5/57.5kg
Post time to comments.
Monday, October 23, 2017
Tuesday 24th October 2017
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Post time to comments.
Compare to 150719.
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Post time to comments.
Compare to 150719.
Sunday, October 22, 2017
Monday 23rd October 2017
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 70/50kg clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 70/50kg clean and jerks
Post reps completed each round to comments.
Saturday, October 21, 2017
Friday, October 20, 2017
Thursday, October 19, 2017
Wednesday, October 18, 2017
Thursday 19th October 2017
BAck Squats 3-3-3
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
20 sumo deadlift high pulls 35/25kg
20-inch box jumps, 20 reps
20 Push presses, 35/25kg
Row 20 calories
Rest 1 minute
Post time to comments.
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
20 sumo deadlift high pulls 35/25kg
20-inch box jumps, 20 reps
20 Push presses, 35/25kg
Row 20 calories
Rest 1 minute
Post time to comments.
Tuesday, October 17, 2017
Wednesday 18th October 2017
Shoulder Press 5-5-5
Pendlay Row 10-10-10
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge
Post rounds completed to comments.
Pendlay Row 10-10-10
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge
Post rounds completed to comments.
Monday, October 16, 2017
Tuesday 17th October 2017
15-12-9 reps for time of:
Power cleans 61/42.5kg
Thrusters 61/42.5kg
Post time to comments.
Power cleans 61/42.5kg
Thrusters 61/42.5kg
Post time to comments.
Sunday, October 15, 2017
Monday 16th October 2017
Front Squats 3-3-3
Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating
Post rounds completed to comments.
Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating
Post rounds completed to comments.
Saturday, October 14, 2017
Friday, October 13, 2017
Thursday, October 12, 2017
Friday 13th October 2017
Deadlifts 3-3-3
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Post time to comments.
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Post time to comments.
Wednesday, October 11, 2017
Thursday 12th October 2017
Back Squats 3-3-3
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Men use 24-in. box and deadlift 102.5kg
Women use 20-in. box and deadlift 70kg
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Men use 24-in. box and deadlift 102.5kg
Women use 20-in. box and deadlift 70kg
Tuesday, October 10, 2017
Wednesday 11th October 2017
Shoulder Press
5-5-5
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups
Men thruster 20kg
Women thruster 15kg
5-5-5
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups
Men thruster 20kg
Women thruster 15kg
Monday, October 09, 2017
Tuesday 10th October 2017
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat
Post reps completed and load squatted during each interval to comments
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat
Post reps completed and load squatted during each interval to comments
Sunday, October 08, 2017
Monday 9th October 2017
Front Squat
3-3-3
WOD
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
3-3-3
WOD
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Saturday, October 07, 2017
Friday, October 06, 2017
Saturday 7th October 2017
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/30kg
Post time to comments.
For time, wearing a 20-lb. vest:
25 thrusters, 52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/30kg
Post time to comments.
Thursday, October 05, 2017
Wednesday, October 04, 2017
Thursday 5th October 2017
Back Squats 3-3-3
WOD
For time:
50 wall-ball shots
15 cleans, 61kg/42.5
50 wall-ball shots
10 cleans, 82.5/61kg
50 wall-ball shots
5 cleans, 102.5/70kg
Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target
WOD
For time:
50 wall-ball shots
15 cleans, 61kg/42.5
50 wall-ball shots
10 cleans, 82.5/61kg
50 wall-ball shots
5 cleans, 102.5/70kg
Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target
Tuesday, October 03, 2017
Wednesday 4th Octobner 2107
Shoulder Press 5-5-5
Pendlay Row 10-10-10
WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders
Men use 95-lb. barbell
Women use 65-lb. barbell
Pendlay Row 10-10-10
WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders
Men use 95-lb. barbell
Women use 65-lb. barbell
Monday, October 02, 2017
Sunday, October 01, 2017
Monday 2nd October 2017
Front Squat 3-3-3
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Post loads to comments.
Saturday 30th September 2017
Synchronized Partner WOD
40-30-20-10
Ground to overhead
Plate BUrpees
BOdy Rows
Chest pass
Double unders
40-30-20-10
Ground to overhead
Plate BUrpees
BOdy Rows
Chest pass
Double unders
Friday 30th September 2017
Strength
Deadlifts 3-3-3
WOD
5 rounds for time of:
60-second L-sit hold
30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.
Deadlifts 3-3-3
WOD
5 rounds for time of:
60-second L-sit hold
30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.
Wednesday, September 27, 2017
Thursday 28th September 2017
BAck Squats 3-3-3-3
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.
Tuesday, September 26, 2017
Wednesday 27th September 2017
Shoulder Press 5-5-5
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Post time to comments.
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Post time to comments.
Monday, September 25, 2017
Sunday, September 24, 2017
Monday 25th September 2017
Front Squats
3-3-3-3
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball
Post time to comments.
3-3-3-3
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball
Post time to comments.
Saturday, September 23, 2017
Friday, September 22, 2017
Thursday, September 21, 2017
Friday 22nd September 2017
Deadlift 5-5-5
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Wednesday, September 20, 2017
Thursday 21st September 2017
Back Squats 5-5-5
WOD
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Post time to comments.
WOD
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Post time to comments.
Tuesday, September 19, 2017
Wednesday 20th September 2017
Shoulder press 10-10-10
Pendlay Rows 10-10-10
WOD
7x 2-minute rounds of:
25-cal. row
92.5/65kg jerks, max reps
There is no rest between rounds.
Post total number of jerks completed to comments.
Pendlay Rows 10-10-10
WOD
7x 2-minute rounds of:
25-cal. row
92.5/65kg jerks, max reps
There is no rest between rounds.
Post total number of jerks completed to comments.
Monday, September 18, 2017
Tuesday 19th September 2017
4 rounds, each for time, of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments.
800-meter run
Rest as needed between efforts.
Post times for each round to comments.
Sunday, September 17, 2017
Monday 18th September 2017
Front Squats 5-5-5
WOD
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5/100kg
Post rounds completed to comments.
WOD
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5/100kg
Post rounds completed to comments.
Saturday, September 16, 2017
Friday, September 15, 2017
Saturday 16th September 2017
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m partner barbell carry, 142.5/100.
Post rounds completed to comments.
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m partner barbell carry, 142.5/100.
Post rounds completed to comments.
Thursday, September 14, 2017
Friday 15th September 2017
Strength
Deadlifts 5-5-5
21-15-9 reps for time of:
dumbbell squat clean thrusters 22.5/15kg
Pull-ups
Post time to comments.
Deadlifts 5-5-5
21-15-9 reps for time of:
dumbbell squat clean thrusters 22.5/15kg
Pull-ups
Post time to comments.
Wednesday, September 13, 2017
Tuesday, September 12, 2017
Wednesday 13th September 2017
Strength
Shoulder Press 10-10-10
5 rounds for time of:
Run 400m
30 push-ups
Post time to comments.
Shoulder Press 10-10-10
5 rounds for time of:
Run 400m
30 push-ups
Post time to comments.
Monday, September 11, 2017
Sunday, September 10, 2017
Monday 11th September 2017
Strength
Front Squats 5-5-5
WOD
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 42.5/30kg.
Post time to comments.
Front Squats 5-5-5
WOD
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 42.5/30kg.
Post time to comments.
Saturday, September 09, 2017
Friday, September 08, 2017
Saturday 9th September 2017
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (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. After the first 5-minute round, take a 1-minute break 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 1 point.
Add your points and post them to comments.
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (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. After the first 5-minute round, take a 1-minute break 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 1 point.
Add your points and post them to comments.
Thursday, September 07, 2017
Friday 8th September 2017
Strength
Deadlift 5-5-5 ( increase on last weeks load)
WOD
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 35/25kg.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 35/25kg
75 sit-ups
5 rope climbs, 15-ft. rope
Post time to comments.
Deadlift 5-5-5 ( increase on last weeks load)
WOD
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 35/25kg.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 35/25kg
75 sit-ups
5 rope climbs, 15-ft. rope
Post time to comments.
Tuesday, September 05, 2017
Wednesday 6th September 2017
Strength
Shoulder press
Pendlay Row
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Post rounds completed to comments.
Shoulder press
Pendlay Row
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Post rounds completed to comments.
Monday, September 04, 2017
Tuesday 5th September 2017
Handstand practice
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Sunday, September 03, 2017
Monday 4th September 2017
Strength
Front Squat 5-5-5
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Post rounds completed to comments.
Front Squat 5-5-5
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Post rounds completed to comments.
Saturday, September 02, 2017
Thursday, August 31, 2017
Saturday 2nd September 2017
Box Closed today , head out to the Lavarack Open Day to play on the obstical course and/or do a trail run
Friday 1st September 2017
Strength
Deadlift 5-5-5
increase on last weeks loads
WOD
Overhead squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 160805.
Deadlift 5-5-5
increase on last weeks loads
WOD
Overhead squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 160805.
Wednesday, August 30, 2017
Thursday 31st August 2017
Strength
Back Squat 5-5-5
Increase on last Thursdays weight if <80/100kg increase by 2.5kg, if >80/100 increase by up to 5kg
5 rounds for time of:
Row 500 meters
15 bench presses,61/42.5kg
Post time to comments.
Back Squat 5-5-5
Increase on last Thursdays weight if <80/100kg increase by 2.5kg, if >80/100 increase by up to 5kg
5 rounds for time of:
Row 500 meters
15 bench presses,61/42.5kg
Post time to comments.
Tuesday, August 29, 2017
Wednesday 30th August 2017
Strength
Shoulder press 10-10-10
WOD
21-15-9 reps for time of:
Front Squats 82.5/57.5kg
med-ball GHD sit-ups 14lb/10lbs
Post time to comments.
Shoulder press 10-10-10
WOD
21-15-9 reps for time of:
Front Squats 82.5/57.5kg
med-ball GHD sit-ups 14lb/10lbs
Post time to comments.
Monday, August 28, 2017
Tuesday 29th August 2017
10 x 2-minute rounds of:
run 200m
Max-rep15/10kg dumbbell power clean and jerks
There is no rest between rounds.
run 200m
Max-rep15/10kg dumbbell power clean and jerks
There is no rest between rounds.
Sunday, August 27, 2017
Monday 28th August 2017
Strength
Front Squats 5-5-5
Increase weights from last week (21.8.17) depending on weight lifted <80 - 100kg = 2.5kg increase < 80-100kg = 5kg increase
WOD
Back squat 3-3-3-3-3 reps
Compare to 170314 done March 31st 2017
Post loads to comments.
Front Squats 5-5-5
Increase weights from last week (21.8.17) depending on weight lifted <80 - 100kg = 2.5kg increase < 80-100kg = 5kg increase
WOD
Back squat 3-3-3-3-3 reps
Compare to 170314 done March 31st 2017
Post loads to comments.
Saturday, August 26, 2017
Friday, August 25, 2017
Wednesday, August 23, 2017
Thursday 24th August 2017
4 rounds for time of:
25 push presses, 42.5/30kg
50-cal. row
100 double-unders
Post time to comments.
25 push presses, 42.5/30kg
50-cal. row
100 double-unders
Post time to comments.
Tuesday, August 22, 2017
Monday, August 21, 2017
Tuesday 22nd August 2017
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Sunday, August 20, 2017
Monday 21st August 2017
40-30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups
Post time to comments.
30-inch box jumps
GHD sit-ups
Post time to comments.
Saturday 19th August 2017
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
Post time to comments.
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
Post time to comments.
Thursday 17th August 2017
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
Post rounds/reps completed to comments.
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
Post rounds/reps completed to comments.
Tuesday, August 15, 2017
Wednesday 16th August 2017
CrossFit Games Triple-G Chipper
For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 45kg / 30kg. dumbbell
Post time to comments.
For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 45kg / 30kg. dumbbell
Post time to comments.
Monday, August 14, 2017
Tuesday 15th August 2017
Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches
Men use 61kg barbell
Women use 42.5kg barbell
13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches
Men use 61kg barbell
Women use 42.5kg barbell
Sunday, August 13, 2017
Saturday, August 12, 2017
Sunday 13th August 2017
REST DAY, Come watch the second Day of Allstars
We would love those not competing to come and support all the teams and Crossfit community in general. Spectator entry is $5 per day.
PARKING
Access can be gained to the arena from Mirindo Drive, Kirwan – Ryan catholic College Sports Hall.
**Saturday morning there will be a large funeral and security will be placed at the entrance to the Community Centre. Can evberyone please park on the streets or in the car park across the road at the Mary Mackillop Centre**
**Also please be aware that Police may be around so please don’t park illegally**
We would love those not competing to come and support all the teams and Crossfit community in general. Spectator entry is $5 per day.
PARKING
Access can be gained to the arena from Mirindo Drive, Kirwan – Ryan catholic College Sports Hall.
**Saturday morning there will be a large funeral and security will be placed at the entrance to the Community Centre. Can evberyone please park on the streets or in the car park across the road at the Mary Mackillop Centre**
**Also please be aware that Police may be around so please don’t park illegally**
Thursday, August 10, 2017
Saturday 12th August 2017
Just a reminder . No class Saturday due to all Coaches being out at the Allstar Affiliate Series. Team CFNQ Red and CFNQ Grey are in Wave one, heats 1 & 2 and will kick off at 7am .
We would love those not competing to come and support all the teams and Crossfit community in general. Spectator entry is $5 per day.
PARKING
Access can be gained to the arena from Mirindo Drive, Kirwan – Ryan catholic College Sports Hall.
**Saturday morning there will be a large funeral and security will be placed at the entrance to the Community Centre. Can evberyone please park on the streets or in the car park across the road at the Mary Mackillop Centre**
**Also please be aware that Police may be around so please don’t park illegally**
We would love those not competing to come and support all the teams and Crossfit community in general. Spectator entry is $5 per day.
PARKING
Access can be gained to the arena from Mirindo Drive, Kirwan – Ryan catholic College Sports Hall.
**Saturday morning there will be a large funeral and security will be placed at the entrance to the Community Centre. Can evberyone please park on the streets or in the car park across the road at the Mary Mackillop Centre**
**Also please be aware that Police may be around so please don’t park illegally**
Friday 11th August 2017
4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. rope
Do handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.
Post time to comments.
500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. rope
Do handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.
Post time to comments.
Tuesday, August 08, 2017
Wednesday 9th August 2017
3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 10/5kg plate
Post time to comments.
1,200-m run
20 L pull-ups
30 hip extensions, holding a 10/5kg plate
Post time to comments.
Monday, August 07, 2017
Tuesday 8th August 2017
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 27.5/20kg dumbbells for the farmers carry and push jerks.
Post time to comments.
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 27.5/20kg dumbbells for the farmers carry and push jerks.
Post time to comments.
Sunday, August 06, 2017
Monday 7th August 2017
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb/14lb ball for both exercises.
Post reps completed to comments.
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb/14lb ball for both exercises.
Post reps completed to comments.
Saturday, August 05, 2017
Friday, August 04, 2017
Thursday, August 03, 2017
Friday 4th August 2017
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 61/42.5kg
Post rounds completed to comments.
50 double-unders
10 overhead squats, 61/42.5kg
Post rounds completed to comments.
Wednesday, August 02, 2017
Tuesday, August 01, 2017
Wednesday 2nd August 2017
Strength
Build to a max of the complex:
1 Clean + 3 Front squats
Then
2 min AMRAP hang Squat Clean 60/40kg
AMRAP in 6 Minutes of:
6-8-10-12-14-16 etc.
Shoulder to overhead 50 / 30 kg
Run 25 m
Box jump overs 20”
Build to a max of the complex:
1 Clean + 3 Front squats
Then
2 min AMRAP hang Squat Clean 60/40kg
AMRAP in 6 Minutes of:
6-8-10-12-14-16 etc.
Shoulder to overhead 50 / 30 kg
Run 25 m
Box jump overs 20”
Monday, July 31, 2017
Tuesday 1st August 2017
Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.
Post rounds completed to comments.
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.
Post rounds completed to comments.
Sunday, July 30, 2017
Monday 31st July 2017
4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run
Post time to comments.
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run
Post time to comments.
Saturday 29th July 2017
"Partners in Crime"
MMMFFF
Everyone is on deck for the final workout where executing work in time with a partner is paramount to get to the end of this one where some gymnastic skill will be tested.
For time: (16 min cap)
40 Synchronised Thrusters 60 / 40 kg
30 Synchronised Burpees over the bar
30 Synchronised Clean and jerks 60 / 40 kg
30 Synchronised Burpees over the bar
20 Synchronised Squat snatches 60 / 40 kg
Athlete 1 - 12 Bar muscle ups
Athlete 2 - 10 Bar muscle ups
Athlete 3 - 8 Bar muscle ups
Athlete 4 - 6 Bar muscle ups
Athlete 5 - 4 Bar muscle ups
Athlete 6 - 2 Bar muscle ups
MMMFFF
Everyone is on deck for the final workout where executing work in time with a partner is paramount to get to the end of this one where some gymnastic skill will be tested.
For time: (16 min cap)
40 Synchronised Thrusters 60 / 40 kg
30 Synchronised Burpees over the bar
30 Synchronised Clean and jerks 60 / 40 kg
30 Synchronised Burpees over the bar
20 Synchronised Squat snatches 60 / 40 kg
Athlete 1 - 12 Bar muscle ups
Athlete 2 - 10 Bar muscle ups
Athlete 3 - 8 Bar muscle ups
Athlete 4 - 6 Bar muscle ups
Athlete 5 - 4 Bar muscle ups
Athlete 6 - 2 Bar muscle ups
Wednesday, July 26, 2017
Thursday 27th July 2017
For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 42.5/30kg
50 hip extensions
50 burpees
Post time to comments.
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 42.5/30kg
50 hip extensions
50 burpees
Post time to comments.
Tuesday, July 25, 2017
Wednesday 26th July 2017
27-21-15-9 reps for time of:
Squat cleans 42.5/30kg
Ring dips
Post time to comments.
Squat cleans 42.5/30kg
Ring dips
Post time to comments.
Monday, July 24, 2017
Tuesday 25th July 2017
For time:
50 box jumps, 30-in/24' box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb/20lb. ball
50 burpees
Post time to comments.
50 box jumps, 30-in/24' box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb/20lb. ball
50 burpees
Post time to comments.
Sunday, July 23, 2017
Monday 24th July 2017
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Post loads to comments.
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Post loads to comments.
Saturday, July 22, 2017
Friday, July 21, 2017
Thursday, July 20, 2017
Friday 21st July 2017
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to comments.
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to comments.
Wednesday, July 19, 2017
Thursday 20th July 2017
AM session
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 rep.
Post loads to comments.
PM Sessions = Strongman
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 rep.
Post loads to comments.
PM Sessions = Strongman
Tuesday, July 18, 2017
Wednesday 19th July 2017
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 80/55kg
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 17.5/12.5 dumbbell
Then, 5 minutes of:
7 snatches, 35/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 80/55kg
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 17.5/12.5 dumbbell
Then, 5 minutes of:
7 snatches, 35/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.
Monday, July 17, 2017
Tuesday 18th July 2017
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including eighth rest.
Run 400 meters
Rest 90 seconds
Post total time to comments not including eighth rest.
Sunday, July 16, 2017
Monday 17th July 2017
Whole Life Challenge WOD #2
11 min AMRAP
Run 800m
75 Squats
50 Situps
25 Pushup
Max Burpees in remaining time
Then
Bench press 3-3-3-3-3 reps
Post loads to comments.
11 min AMRAP
Run 800m
75 Squats
50 Situps
25 Pushup
Max Burpees in remaining time
Then
Bench press 3-3-3-3-3 reps
Post loads to comments.
Saturday, July 15, 2017
Friday, July 14, 2017
Thursday, July 13, 2017
Friday 14th July 2017
Rich
For time:
13 squat snatches, 70/55kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/55kg
Post time to comments.
For time:
13 squat snatches, 70/55kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/55kg
Post time to comments.
Wednesday, July 12, 2017
Thursday 13th Jul;y 2017
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Post time to comments.
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Post time to comments.
Tuesday, July 11, 2017
Wednesday 12th July 2017
Strength Build to max weight of complex 1 Clean 3 Front Squats
WOD
16 min Time Cap
40 Thrusters 60 / 40 kg
30 Burpees over the bar
30 Clean and jerks 60 / 40 kg
30 Burpees over the bar
20 Squat snatches 60 / 40 kg
Max Bar muscle up in remaining time
Scaled Loads 40/30kg and Chest to Bar Pullups
WOD
16 min Time Cap
40 Thrusters 60 / 40 kg
30 Burpees over the bar
30 Clean and jerks 60 / 40 kg
30 Burpees over the bar
20 Squat snatches 60 / 40 kg
Max Bar muscle up in remaining time
Scaled Loads 40/30kg and Chest to Bar Pullups
Monday, July 10, 2017
Tuesday 11th July 2017
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
Post times to comments.
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
Post times to comments.
Sunday, July 09, 2017
Monday 10th July 2017
White
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters
Post time to comments.
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters
Post time to comments.
Thursday, July 06, 2017
Friday 7th July 2017
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts,27.5/20kg
6 burpees
3 dumbbell power cleans, 27.5/20kg
Post rounds completed to comments.
9 dumbbell deadlifts,27.5/20kg
6 burpees
3 dumbbell power cleans, 27.5/20kg
Post rounds completed to comments.
Wednesday, July 05, 2017
Thursday 6th July 2017
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.
10 L pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.
Tuesday, July 04, 2017
Monday, July 03, 2017
Tuesday 4th July 2017
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts, 142.5/100kg
Run 800 meters
50 sit-ups
Post rounds completed to comments.
Run 800 meters
10 deadlifts, 142.5/100kg
Run 800 meters
50 sit-ups
Post rounds completed to comments.
Saturday, July 01, 2017
Monday 3rd July 2017
Townsvill Show holiday today
No 5:30am class 9:30 and 5:30pm class are on
As is 6:45pm Beginners Course
3 rounds for time of:
15-cal. row
12 power snatches, 42.5/30kg
9 burpees
Post time to comments.
No 5:30am class 9:30 and 5:30pm class are on
As is 6:45pm Beginners Course
3 rounds for time of:
15-cal. row
12 power snatches, 42.5/30kg
9 burpees
Post time to comments.
Saturday 1st July 2017
DT
5 rounds for time of:
12 deadlifts, 70/50kg
9 hang power cleans,70/50kg
6 push jerks, 70/50kg
Post time to comments.
5 rounds for time of:
12 deadlifts, 70/50kg
9 hang power cleans,70/50kg
6 push jerks, 70/50kg
Post time to comments.
Friday 30th June 2017
5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups
Post time to comments.
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups
Post time to comments.
Thursday 29th June 2017
Tabata squats holding a 20/15kg. plate
Weighted dip 3-3-3-3 reps
Post Tabata score and dip loads to comments.
Weighted dip 3-3-3-3 reps
Post Tabata score and dip loads to comments.
Tuesday, June 27, 2017
Wednesday 28th June 2017
3 rounds for time of:
30 kettlebell swings, 1.5 pood/1 pood
20 triple-unders
Run 400 meters
Post time to comments.
30 kettlebell swings, 1.5 pood/1 pood
20 triple-unders
Run 400 meters
Post time to comments.
Monday, June 26, 2017
Tuesday 27th June 2017
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the fifteen reps.
Post loads to comments.
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the fifteen reps.
Post loads to comments.
Sunday, June 25, 2017
Monday 26th June 2017
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 142.5/100 kg
18 wall-ball shots, 20-lb/14lbs. ball
17 burpees, over the bar
Post rounds completed to comments.
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 142.5/100 kg
18 wall-ball shots, 20-lb/14lbs. ball
17 burpees, over the bar
Post rounds completed to comments.
Friday, June 23, 2017
Thursday, June 22, 2017
Friday 23rd June 2017
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 22.5/15kgdumbbell snatches
2 minutes of double-unders
2 minutes of 22.5/15kg dumbbell snatches
3 minutes of double-unders
3 minutes of22.5/15kg dumbbell snatches
Post reps for each set to comments.
1 minute of double-unders
1 minute of 22.5/15kgdumbbell snatches
2 minutes of double-unders
2 minutes of 22.5/15kg dumbbell snatches
3 minutes of double-unders
3 minutes of22.5/15kg dumbbell snatches
Post reps for each set to comments.
Wednesday, June 21, 2017
Thrusday 22nd June 2017
5 attempts at each of the following:
Broad jump 15m in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.
Broad jump 15m in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.
Tuesday, June 20, 2017
Wednesday 21st June 2017
4 rounds for time of:
30 push-ups
20 rep front squats, 52.5/35kg
20 . push presses, 52.5/35kg
30 GHD sit-ups
Post time to comments.
30 push-ups
20 rep front squats, 52.5/35kg
20 . push presses, 52.5/35kg
30 GHD sit-ups
Post time to comments.
Monday, June 19, 2017
Tuesday 20th June 2017
5 rounds for reps of:
1 minute of box jumps, 24-in/20in. box
1 minute of wall-ball shots, 20-lb/14lb. ball
1 minute of rowing (calories)
Rest 1 minute
Post total reps completed to comments.
1 minute of box jumps, 24-in/20in. box
1 minute of wall-ball shots, 20-lb/14lb. ball
1 minute of rowing (calories)
Rest 1 minute
Post total reps completed to comments.
Sunday, June 18, 2017
Monday 19th June 2017
Back squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 21/2/2017 (170205)
Post loads to comments.
Compare to 21/2/2017 (170205)
Saturday, June 17, 2017
Friday, June 16, 2017
Thursday, June 15, 2017
Friday 16th June 2017
10 x 1-minute rounds of:
3 thrusters, 82.5kg/57.5kg
60m shuttle sprint (5m, 10m, 15m)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
Post number of pull-ups completed each round to comments.
3 thrusters, 82.5kg/57.5kg
60m shuttle sprint (5m, 10m, 15m)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
Post number of pull-ups completed each round to comments.
Wednesday, June 14, 2017
Tuesday, June 13, 2017
Wednesday 14th June 2017
21-15-9 reps for time of:
Hang squat cleans, 22.5kg/15 kg dumbbells
Handstand push-ups
Hang squat cleans, 22.5kg/15 kg dumbbells
Handstand push-ups
Monday, June 12, 2017
Tuesday 13th June 2017
5 rounds for reps of:
1 minute of sumo deadlift high pulls 35/25kg
1 minute of push presses 35/25kg
1 minute of rowing
Rest 1 minute
Post total reps completed to comments.
1 minute of sumo deadlift high pulls 35/25kg
1 minute of push presses 35/25kg
1 minute of rowing
Rest 1 minute
Post total reps completed to comments.
Sunday, June 11, 2017
Saturday, June 10, 2017
Friday, June 09, 2017
Thursday, June 08, 2017
Friday 9th June 2017
10 x 200-meter sprints
Rest as needed between efforts.
Post best and worst times to comments.
Rest as needed between efforts.
Post best and worst times to comments.
Wednesday, June 07, 2017
Thursday 8th June 2017
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
Post time to comments.
Double body-weight deadlifts
3/4 body-weight shoulder presses
Post time to comments.
Tuesday, June 06, 2017
Wednesday 7th June 2017
Pat
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
15m front-rack lunge, 34/25kg
25 push-ups
15m. front-rack lunge, 35/25kg
Post time to comments.
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
15m front-rack lunge, 34/25kg
25 push-ups
15m. front-rack lunge, 35/25kg
Post time to comments.
Monday, June 05, 2017
Tuesday 6th June 9017
2017 Regional Event 6
For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans
Men use a 30-in. box
Women use a 24-in. box
Find a sandbag, medicine ball or other heavy odd object for the cleans.
Post time to comments.
For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans
Men use a 30-in. box
Women use a 24-in. box
Find a sandbag, medicine ball or other heavy odd object for the cleans.
Post time to comments.
Sunday, June 04, 2017
Monday 5th June 2017
Robbie
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
Post rounds completed to comments.
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
Post rounds completed to comments.
Saturday, June 03, 2017
Friday, June 02, 2017
Thursday, June 01, 2017
Friday June 2nd 2017
3 rounds for time of:
20 one-legged squats with a 20kg/15kg dumbbell, alternating
30 GHD sit-ups
Post time to comments.
Wednesday, May 31, 2017
Thursday 1st June 2017
2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 35kg dumbbell
Women use a 25kg dumbbell
Post time to comments.
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 35kg dumbbell
Women use a 25kg dumbbell
Post time to comments.
Tuesday, May 30, 2017
Wednesday 31st May 2017
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Post loads to comments.
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Post loads to comments.
Monday, May 29, 2017
Tuesday 30th May 2017
3 rounds for time of:
Row 250 meters
12 squat snatches,30/20kg
21 push-ups
Post time to comments.
Row 250 meters
12 squat snatches,30/20kg
21 push-ups
Post time to comments.
Sunday, May 28, 2017
Monday 29th May 2017
2017 Regional Event 4
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18 m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Men use two 70kg kettlebells
Women use two 48kg kettlebells
Time cap 11minutes
Post time to
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18 m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Men use two 70kg kettlebells
Women use two 48kg kettlebells
Time cap 11minutes
Post time to
Saturday, May 27, 2017
Friday, May 26, 2017
Saturday 27th May 2017
2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Post time to comments.
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Post time to comments.
Thursday, May 25, 2017
Friday 26th May 2017
Row 1,000 meters
after appropriate rest
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats
Post number of overhead squats completed each round to comments.
Wednesday, May 24, 2017
Thursday 25th May 2017
2017 Regional Event 3
For time:
30m . dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
30m dumbbell overhead walking lunge
Men use an 35kg dumbbell and 30-lb. ball
Women use a 25kg dumbbell and 20-lb. ball
For time:
30m . dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
30m dumbbell overhead walking lunge
Men use an 35kg dumbbell and 30-lb. ball
Women use a 25kg dumbbell and 20-lb. ball
Tuesday, May 23, 2017
Wednesday 24th May 2017
Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps
Post loads to comments.
Bench press 5-5-5-5-5 reps
Post loads to comments.
Monday, May 22, 2017
Tuesday 23rd May 2017
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
10 overhead squats, 42.5/30kg
Post rounds completed to comments.
Run 400 meters
20 GHD sit-ups
10 overhead squats, 42.5/30kg
Post rounds completed to comments.
Sunday, May 21, 2017
Monday 29th May 2017
2017 Regional Event 4
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Post time to comments.
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Post time to comments.
Monday 22nd May 2017
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 35kg. dumbbell
Women use a 25kg dumbbell
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 35kg. dumbbell
Women use a 25kg dumbbell
Saturday, May 20, 2017
Friday, May 19, 2017
Saturday 20th May 2017
For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 52.5/35kg
150 single-unders
15 bar muscle-ups
15 squat cleans, 52.5/35kg
150 single-unders
10 bar muscle-ups
20 squat cleans, 52.5/35kg
150 single-unders
Post time to comments.
150 single-unders
20 bar muscle-ups
10 squat cleans, 52.5/35kg
150 single-unders
15 bar muscle-ups
15 squat cleans, 52.5/35kg
150 single-unders
10 bar muscle-ups
20 squat cleans, 52.5/35kg
150 single-unders
Post time to comments.
Thursday, May 18, 2017
Friday 19th May 2017
Complete as many rounds as possible in 12 minutes of:
Run 200 meters
15m handstand walk
30-second handstand hold
Post rounds completed to comments.
Run 200 meters
15m handstand walk
30-second handstand hold
Post rounds completed to comments.
Wednesday, May 17, 2017
Thursday 18th May 2017
Quarter Gone Bad
5 rounds for total reps of:
61/42.5kg thrusters, 15 seconds
Rest 45 seconds
22.5/15kg weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
5 rounds for total reps of:
61/42.5kg thrusters, 15 seconds
Rest 45 seconds
22.5/15kg weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
Tuesday, May 16, 2017
Wednesday 17th May 2017
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
Post time to comments.
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
Post time to comments.
Monday, May 15, 2017
Tuesday 16th May 2017
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.
Post time to comments.
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.
Post time to comments.
Sunday, May 14, 2017
Saturday 13th May 2017
7 rounds for time of:
21 shoulder presses, 21 reps35/25kg
Post time to comments.
21 shoulder presses, 21 reps35/25kg
Post time to comments.
Thursday, May 11, 2017
Friday 12th May 2017
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Post time to comments.
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Post time to comments.
Wednesday, May 10, 2017
Thursday 11th May 2017
Complete as many rounds as possible in 20 minutes of:
10 dumbbell squat cleans, 20/15kg
15 pull-ups
20 box jumps
Post rounds completed to comments.
10 dumbbell squat cleans, 20/15kg
15 pull-ups
20 box jumps
Post rounds completed to comments.
Tuesday, May 09, 2017
Monday, May 08, 2017
Tuesday 9th May 2017
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Post time to comments.
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Sunday, May 07, 2017
Monday 8th May 2017
AGOQ Workout 4
2 rounds for time:
10 deadlifts, 142.5/115
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats,42.5/30kg
Post time to comments.
Over 55
Men deadlift 115kg., use no deficit on HSPU and squat 35kg.
Women deadlift 80kg., use no deficit on HSPU and squat 25kg
2 rounds for time:
10 deadlifts, 142.5/115
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats,42.5/30kg
Post time to comments.
Over 55
Men deadlift 115kg., use no deficit on HSPU and squat 35kg.
Women deadlift 80kg., use no deficit on HSPU and squat 25kg
Friday 5th May 2017
AGOQ Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.61/42.5kg
Post time to comments.
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.61/42.5kg
Post time to comments.
Thursday 4th May 2017
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Wednesday 3rd May 2017
AGOQ Workout 1
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 22.5kg dumbbell
Women use 15kg dumbbell
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 22.5kg dumbbell
Women use 15kg dumbbell
Monday May 1st 2017
For time:
15 thrusters, 15 reps 61/42.5kg
21 sumo deadlift high pulls,61/43.5kg
12 thrusters, 12 reps 61/43.5kg
15 sumo deadlift high pulls,61/43.5kg
9 thrusters, 61/43.5kg
9 sumo deadlift high pulls,61/43.5kg
Post time to comments.
15 thrusters, 15 reps 61/42.5kg
21 sumo deadlift high pulls,61/43.5kg
12 thrusters, 12 reps 61/43.5kg
15 sumo deadlift high pulls,61/43.5kg
9 thrusters, 61/43.5kg
9 sumo deadlift high pulls,61/43.5kg
Post time to comments.
Saturday, April 29, 2017
Friday, April 28, 2017
Saturday 29th April 2017
Wes
For time:
Run 800 meters with a 10kg. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 82.5/57.5kg
Then, run 800 meters with a 10kg plate
Post time to comments.
For time:
Run 800 meters with a 10kg. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 82.5/57.5kg
Then, run 800 meters with a 10kg plate
Post time to comments.
Thursday, April 27, 2017
Friday 28th April 2017
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
Post time maintained each round to comments.
Scale pace time as needed.
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
Post time maintained each round to comments.
Scale pace time as needed.
Wednesday, April 26, 2017
Tuesday, April 25, 2017
Wednesday 26th April 2017
5 rounds for time of:
4 clean and jerks, 100/70kg
6 bar muscle-ups
12m handstand walk
Post time to comments.
4 clean and jerks, 100/70kg
6 bar muscle-ups
12m handstand walk
Post time to comments.
Sunday, April 23, 2017
Tuesday 25th April 2017
ANZAC Day OPENING Hours
No morning classes/sessions
Open Box from 4:30pm
5:30pm WOD session
As is our tradition CFNQ's ANZAC day workout is B1, the workout we created to honour our fallen member Ben ,
"B1"
Three rounds for time:
400m Run
21 kettlebell swings 24kg/16kg
15 Knees to Elbows
9 Ring Dips
Lest we Forget
No morning classes/sessions
Open Box from 4:30pm
5:30pm WOD session
As is our tradition CFNQ's ANZAC day workout is B1, the workout we created to honour our fallen member Ben ,
"B1"
Three rounds for time:
400m Run
21 kettlebell swings 24kg/16kg
15 Knees to Elbows
9 Ring Dips
Lest we Forget
Monday 24th April 2017
4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters
Post time to comments.
15 box jumps, 36-inch box
Run 400 meters
Post time to comments.
Saturday 22nd April 2017
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Post rounds completed to comments.
Run 400 meters
15 L pull-ups
15 hip extensions
Post rounds completed to comments.
Thursday 20th April 2017
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Post rounds completed and dumbbell weight to comments.
21 GHD sit-ups
14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Post rounds completed and dumbbell weight to comments.
Wednesday 19th April 2017
6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats 82.5/57.5kg
Chest-to-bar pull-ups
Post time to comments.
Burpees over the bar
Front squats 82.5/57.5kg
Chest-to-bar pull-ups
Post time to comments.
Tuesday 18th April 2017
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
15 steps shoulder rack walking lunges, 22.5kg /15kg
Post rounds completed to comments.
10 handstand push-ups
15 steps shoulder rack walking lunges, 22.5kg /15kg
Post rounds completed to comments.
Thursday, April 13, 2017
Wednesday, April 12, 2017
Thursday 13th April 2017
Amanda
9-7-5 reps for time of:
Muscle-ups
Squat snatches 61/42.5kg
Post time to comments.
9-7-5 reps for time of:
Muscle-ups
Squat snatches 61/42.5kg
Post time to comments.
Tuesday, April 11, 2017
Wednesday 12th April 2017
5 rounds for time of:
Run 400 meters
21 deadlifts, 82.5/57.5kg
Post time to comments.
Run 400 meters
21 deadlifts, 82.5/57.5kg
Post time to comments.
Monday, April 10, 2017
Tuesday 11th April 2017
For time:
20-lb. medicine-ball cleans, 50 reps
25 push jerks, 70/50kg
20-lb. medicine-ball cleans, 50 reps
Post time to comments.
20-lb. medicine-ball cleans, 50 reps
25 push jerks, 70/50kg
20-lb. medicine-ball cleans, 50 reps
Post time to comments.
Monday 10th April 2017
3 rounds for time:
One minute of 61/42.5kg back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 61/42.5kg power cleans
Rest one minute
Post total reps completed to comments.
One minute of 61/42.5kg back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 61/42.5kg power cleans
Rest one minute
Post total reps completed to comments.
Friday, April 07, 2017
Thursday, April 06, 2017
Friday 7th April 2017
Weighted pull-ups 3-3-3-3-3 reps
Row 1,000 meters
Post loads and row time to comments.
Row 1,000 meters
Post loads and row time to comments.
Wednesday, April 05, 2017
Thursday 6th April 2017
Liam
For time:
Run 800 meters with a 20/15kg plate
100 toes-to-bars
50 front squats, 70/50kg
10 15-ft. rope climbs,
Run 800 meters with a 20/15kg. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Post time to comments.
For time:
Run 800 meters with a 20/15kg plate
100 toes-to-bars
50 front squats, 70/50kg
10 15-ft. rope climbs,
Run 800 meters with a 20/15kg. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Post time to comments.
Tuesday, April 04, 2017
Wednesday 5th April 2017
Midline March
3 rounds for time of:
25 GHD sit-ups
15m handstand walk
15m overhead walking lunge,70/50kg
Post time to comments.
3 rounds for time of:
25 GHD sit-ups
15m handstand walk
15m overhead walking lunge,70/50kg
Post time to comments.
THIS WEEKEND, Sunday April 9th 2017
Still a few places left. email crossfitnq@gmail.com to secure your spot and make payment .
$179 per person or $160 each for two or more family members
Monday, April 03, 2017
Tuesday 4th April 2017
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Post loads to comments.
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Post loads to comments.
Monday 3rd May 2017
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
Post time to comments.
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
Post time to comments.
Saturday 1st April 2017
In teams of Two
For Time:
80 Box Jumps
80 Jumping Pullups
80 Knee To elbows
80 Lunges
80 Back Extentions
80 Wallballs
80 Burpees
For Time:
80 Box Jumps
80 Jumping Pullups
80 Knee To elbows
80 Lunges
80 Back Extentions
80 Wallballs
80 Burpees
Thursday, March 30, 2017
Thursday 29th MArch
3 Rounds for time of:
3 rope climbs
6 push jerks, 70kg/50kg
12 deadlifts, 70kg/50kg
24 GHD sit-ups
48 wall-ball shots, 20/14llb. ball
3 rope climbs
6 push jerks, 70kg/50kg
12 deadlifts, 70kg/50kg
24 GHD sit-ups
48 wall-ball shots, 20/14llb. ball
Tuesday, March 28, 2017
Wednesday 29th March 2017
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
Post time to comments.
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
Post time to comments.
Monday, March 27, 2017
Tuesday 28th March 2017
Please NOTE if Tonsville is in a Cyclone WARNING ZONE TODAY NO CLASSES till WARNING IS REMOVED
3 rounds for time of:
Run 800 meters
Rest 2 minutes
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Sunday, March 26, 2017
Monday 27th March 2017
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
Saturday, March 25, 2017
Friday, March 24, 2017
Wednesday, March 22, 2017
Thursday 23rd March 2017
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Post time to comments.
15 ring dips
30 GHD sit-ups
Run 400 meters
Post time to comments.
Wednesday 22nd March 2017
3 rounds for time of:
30m handstand walk
30 one-legged squats, alternating
Post time to comments.
30m handstand walk
30 one-legged squats, alternating
Post time to comments.
Monday, March 20, 2017
Tuesday 21st March 2017
Overhead squat 3-3-3-3-3 reps
Then
11min AMRAP
800m run
75 Air Squats
50 Situps
25 Pushup
Max Burpees
Then
11min AMRAP
800m run
75 Air Squats
50 Situps
25 Pushup
Max Burpees
Monday 20th March 2017
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Thursday, March 16, 2017
Friday 17th March 2017
5 rounds of:
5 minutes of rowing
5 minutes of rest
Post distance rowed for each interval to comments.
5 minutes of rowing
5 minutes of rest
Post distance rowed for each interval to comments.
Wednesday, March 15, 2017
Thursday 16th March 2017
Complete as many rounds as possible in 7 minutes of:
10 power cleans, 61/42.5kg
20 push-ups
Post rounds completed to comments.
10 power cleans, 61/42.5kg
20 push-ups
Post rounds completed to comments.
Tuesday, March 14, 2017
Wednesday 15th March 2017
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
12. push presses, 61/42.5
50 double-unders
Post rounds completed to comments.
15-ft. rope climbs, 3 ascents
12. push presses, 61/42.5
50 double-unders
Post rounds completed to comments.
Monday, March 13, 2017
Tuesday 14th March 2017
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Post loads and mile time to comments.
Compare to 020828.
Run 1 mile
Post loads and mile time to comments.
Compare to 020828.
Sunday, March 12, 2017
Monday 13th March 2017
17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches,111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83.
*If all reps are completed, time cap extends by 4 minutes.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches,111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83.
*If all reps are completed, time cap extends by 4 minutes.
Saturday 11th March 2017
AMRAP in 20 min
5 Medball clean 20/14lbs
10 Pistols ,alternating
15 Double unders
5 Medball clean 20/14lbs
10 Pistols ,alternating
15 Double unders
Friday 10th March 2017
For time:
42 GHD sit-ups
21 squat clean thrusters, 52.5/35
30 GHD sit-ups
15 squat clean thrusters, 52.5/35kg
18 GHD sit-ups
9. squat clean thrusters, 52.5/35kg
Post time to comments.
42 GHD sit-ups
21 squat clean thrusters, 52.5/35
30 GHD sit-ups
15 squat clean thrusters, 52.5/35kg
18 GHD sit-ups
9. squat clean thrusters, 52.5/35kg
Post time to comments.
Thursday 9th March 2017
Tabata Barbell
Tabata deadlift, 82.5/57.5kg
Tabata hang power clean, 62.5/42.5
Tabata front squat, 40/27.5kg
Tabata push press, 30/20kg
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps from all 32 intervals to comments.
Tabata deadlift, 82.5/57.5kg
Tabata hang power clean, 62.5/42.5
Tabata front squat, 40/27.5kg
Tabata push press, 30/20kg
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps from all 32 intervals to comments.
Wednesday 8th March 2017
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 35kg
Women 25kg
Post rounds/reps completed to comments.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 35kg
Women 25kg
Post rounds/reps completed to comments.
Tuesday 7th March 2017
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Post loads to comments.
Push jerk 10-8-6-4-2 reps
Post loads to comments.
Monday march 6th 2017
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 22.5kg Dumbbells
Women use 15kg Dumbbells
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 22.5kg Dumbbells
Women use 15kg Dumbbells
Friday, March 03, 2017
Thursday, March 02, 2017
Friday 3rd March 2017
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Post reps, distance and time for each to comments.
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Post reps, distance and time for each to comments.
Thursday 2nd March 2017
Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20". box
Post rounds completed to comments.
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20". box
Post rounds completed to comments.
Wednesday, March 01, 2017
Wednesday 1st March 2017
500 double-unders for time.
Start a clock and at the beginning of each minute perform 3 Dumbbell front squats.
17 min time cap
Post time to comments or total double under reps
Start a clock and at the beginning of each minute perform 3 Dumbbell front squats.
17 min time cap
Post time to comments or total double under reps
Tuesday 28th February 2017
Partner WOD
1 min "on" /1 min "off" each
Burpee
Squat
Situps
KB swings (24/16kg)
Wallballs 20/14lbs
Push press (20/25kg)
Push Ups
SDLHP
Lunges
1 min "on" /1 min "off" each
Burpee
Squat
Situps
KB swings (24/16kg)
Wallballs 20/14lbs
Push press (20/25kg)
Push Ups
SDLHP
Lunges
Monday 27th February 2017
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
20 min time cap
Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.
Related content:
• The Dumbbell Power Snatch
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
20 min time cap
Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.
Related content:
• The Dumbbell Power Snatch
Saturday 25th February 2017
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Friday 24th February 2017
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 82.5kg
Women clean 57kg
Post reps completed to comments
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 82.5kg
Women clean 57kg
Post reps completed to comments
Thursday 23rd February 2017
For time:
Fran
1-mile run
Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.
Post time to comments.
Fran
1-mile run
Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.
Post time to comments.
Wednesday 22nd February 2017
5 rounds for time of:
Max calorie row in 60 seconds
22.5/15kg Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Post time to comments.
Max calorie row in 60 seconds
22.5/15kg Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Post time to comments.
Monday 20th February 2017
12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75 35/20kg
30 reps snatches, 61/35kg
30 reps snatches, 75/45kg
95kg/55kg snatches, as many reps as possible
Post reps completed to comments.
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75 35/20kg
30 reps snatches, 61/35kg
30 reps snatches, 75/45kg
95kg/55kg snatches, as many reps as possible
Post reps completed to comments.
Thursday, February 16, 2017
Friday 17th February 2017
Badger
3 rounds for time of:
30 squat cleans, 42.5/30kg
30 pull-ups
Run 800 meters
Post time to comments.
3 rounds for time of:
30 squat cleans, 42.5/30kg
30 pull-ups
Run 800 meters
Post time to comments.
Wednesday, February 15, 2017
Tuesday, February 14, 2017
Wednesdays 15th February 2017
Five 3-minute rounds of:
10 front squats, 70/50
10 box jumps, 30/24. box
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
10 front squats, 70/50
10 box jumps, 30/24. box
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
Monday, February 13, 2017
Tuesday 14th February 2016
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb/14 ball
Thrusters 35/25kg
Post time to comments.
Toes-to-bars
Wall-ball shots, 20-lb/14 ball
Thrusters 35/25kg
Post time to comments.
Sunday, February 12, 2017
Monday 13th February 2017
Weston
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 20/15 dumbbells
20/15kg dumbbell waiters walk, 50 meters, right arm
20/15kg dumbbell waiters walk, 50 meters, left arm
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 20/15 dumbbells
20/15kg dumbbell waiters walk, 50 meters, right arm
20/15kg dumbbell waiters walk, 50 meters, left arm
Saturday, February 11, 2017
Friday, February 10, 2017
Thursday, February 09, 2017
Friday 10th February 2017
4 rounds for time of:
20 power snatches, 42.5/30kg
50 double-unders
Post time to comments.
20 power snatches, 42.5/30kg
50 double-unders
Post time to comments.
Wednesday, February 08, 2017
Thursday 9th February 2017
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Post times for each round to comments.
100-meter sprint
Rest 90 seconds
Post times for each round to comments.
Tuesday, February 07, 2017
Wednesday 8th February 2017
Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold
Post reps, distance and time to comments.
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold
Post reps, distance and time to comments.
Monday, February 06, 2017
Tuesday 7th February 2017
Burpee + back-squat ladder 85/60kg
Rest 3 minutes
Burpee +. shoulder-press ladder 52.5/35kg
Rest 3 minutes
Burpee + deadlift ladder 110/77.5kg
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
Rest 3 minutes
Burpee +. shoulder-press ladder 52.5/35kg
Rest 3 minutes
Burpee + deadlift ladder 110/77.5kg
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
Sunday, February 05, 2017
Saturday, February 04, 2017
Friday, February 03, 2017
Saturday 4th February 2017
15-10-5
Dumbbell snatch ( each arm Alternating)
Burpee over Dumbbell
Over head Walking lunges R/L
Dumbbell snatch ( each arm Alternating)
Burpee over Dumbbell
Over head Walking lunges R/L
Thursday, February 02, 2017
Friday 3rd February 2017
15-12-9 reps for time of:
Thrusters 61/42.5kg
Muscle-ups
Post time to comments.
Thrusters 61/42.5kg
Muscle-ups
Post time to comments.
Wednesday, February 01, 2017
Thursday 2nd February 2017
Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 32/42kg
10 burpee box jumps, 24/20inch
Rest 3 minutes
Post time for each round to comments.
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 32/42kg
10 burpee box jumps, 24/20inch
Rest 3 minutes
Post time for each round to comments.
Tuesday, January 31, 2017
Monday, January 30, 2017
Tuesday 31st January 2017
3 rounds for time of:
Run 800 meters
25 overhead squats, 35/ 25kg
25 sumo deadlift high pulls,35/ 25kg
Post time to comments.
Run 800 meters
25 overhead squats, 35/ 25kg
25 sumo deadlift high pulls,35/ 25kg
Post time to comments.
Sunday, January 29, 2017
Monday 30th January 2017
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders
Post time to comments.
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders
Post time to comments.
Saturday, January 28, 2017
Friday, January 27, 2017
Thursday, January 26, 2017
Friday 27th Janury 2017
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean
Set up three bars and storm through for time.
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean
Set up three bars and storm through for time.
Wednesday, January 25, 2017
Thursday 26th January 2017
Box closed due to Public holiday, instead make your way to Jazzine for the Australia Day fun run
Registrations begin at 6.00am on the day of the event near Brigadier North Park lower. (5 on the Jezzine Barracks Map)
Entry forms will be available on the day at the start, or why not download and print an entry form now to avoid the rush and congestion on the morning of the fun run.
The Run/Walk starts at 7.00am.
The entry fee is a gold coin donation with all proceeds going to the charity "Hounds 4 Healing".
Full details here
Registrations begin at 6.00am on the day of the event near Brigadier North Park lower. (5 on the Jezzine Barracks Map)
Entry forms will be available on the day at the start, or why not download and print an entry form now to avoid the rush and congestion on the morning of the fun run.
The Run/Walk starts at 7.00am.
The entry fee is a gold coin donation with all proceeds going to the charity "Hounds 4 Healing".
Full details here
Tuesday, January 24, 2017
Wednesday 25th Janury 2017
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Use a 25/17.5kg dumbbell on the lunges.
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Use a 25/17.5kg dumbbell on the lunges.
Monday, January 23, 2017
Tuesday 24th January 2017
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats
Post rounds completed to comments.
10 pull-ups
15 push-ups
20 squats
Post rounds completed to comments.
Sunday, January 22, 2017
Saturday, January 21, 2017
Thursday, January 19, 2017
Friday 20th January 2017
Whole Life Challenge WOD #2
11min AMRAP
800m run or 1000m row
75 Squats
50 Situps
25 Pushups
AMRAP of Burpees in time left
Score = Total rep achieved
Run and row are bout equal to 80 reps
11min AMRAP
800m run or 1000m row
75 Squats
50 Situps
25 Pushups
AMRAP of Burpees in time left
Score = Total rep achieved
Run and row are bout equal to 80 reps
Wednesday, January 18, 2017
Tuesday, January 17, 2017
Monday, January 16, 2017
Tuesday 17th January 2017
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Sunday, January 15, 2017
Monday 16th January 2017
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Post time to comments.
Row 50 calories
150 double-unders
50 walking lunges
Post time to comments.
Saturday, January 14, 2017
Friday, January 13, 2017
Thursday, January 12, 2017
Friday 13th January 2017
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Post time and load to comments.
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Post time and load to comments.
Wednesday, January 11, 2017
Tuesday, January 10, 2017
Monday, January 09, 2017
Tuesday 10th January 2017
Nick
12 rounds for time of:
10 dumbbell hang squat cleans, 15/10kg
6 handstand push-ups
12 rounds for time of:
10 dumbbell hang squat cleans, 15/10kg
6 handstand push-ups
Sunday, January 08, 2017
Monday 9th January 2017
3 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
Post time to comments.
Run 800 meters
30 GHD sit-ups
30 hip extensions
Post time to comments.
Saturday 7th January 2017
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 35/25kg (reps)
Box jumps, 20-inch box (reps)
Push presses, 35/25kg. (reps)
Row (calories)
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 35/25kg (reps)
Box jumps, 20-inch box (reps)
Push presses, 35/25kg. (reps)
Row (calories)
Friday 6th January 2017
For time:
15 burpees, jumping over the barbell
5 clean and jerks, 100/70kg
12 burpees, jumping over the barbell
4 clean and jerks, 100/70kg
9 burpees, jumping over the barbell
3 clean and jerks, 100/70kg
15 burpees, jumping over the barbell
5 clean and jerks, 100/70kg
12 burpees, jumping over the barbell
4 clean and jerks, 100/70kg
9 burpees, jumping over the barbell
3 clean and jerks, 100/70kg
Thursday 5th January 2017
Dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Wednesdday 4th January 2017
On a 25-minute clock,
Run 2.4km
Then perform as many rounds as possible of:
11 C2B pull-ups
7 hang squat cleans, 60/42.5kg
7 push presses, 60/42.5kg
Run 2.4km
Then perform as many rounds as possible of:
11 C2B pull-ups
7 hang squat cleans, 60/42.5kg
7 push presses, 60/42.5kg
Sunday, January 01, 2017
Monday 2nd January 2017
For time:
10 thrusters, 61/42.5kg
50 double-unders
8 thrusters, 61/42.5kg
40 double-unders
6 thrusters , 61/42.5kg
30 double-unders
4 thrusters, 61/42.5kg
20 double-unders
2 thrusters, 61/42.5kg
10 double-unders
Post time to comments.
10 thrusters, 61/42.5kg
50 double-unders
8 thrusters, 61/42.5kg
40 double-unders
6 thrusters , 61/42.5kg
30 double-unders
4 thrusters, 61/42.5kg
20 double-unders
2 thrusters, 61/42.5kg
10 double-unders
Post time to comments.
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