Power clean 3-3-3-3-3 reps
Post loads 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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