CROSSFIT WOOLGOOLGA

2012-02-11T19:24:00.000+11:00

SUPER SATURDAY

Catch up on a WOD you missed during the week or hit some technique practice.

2012-02-10T19:21:00.000+11:00

A) STRENGTH
Deadlift: 3 x 5

B) MET-CON
30-20-10 reps for time

DB Snatch (20/12kg)
DB Push-Press (20/12kg)

C) BONUS
30 Tyre Flips

2012-02-09T08:15:00.001+11:00

MET-CON
5 RFT:

400m Run
20 SDHP (40/30kg)
40 Unbroken DU's

BONUS

100m Prowler (70/40kg)

2012-02-08T19:48:00.001+11:00

MET-CON
AMRAP 20mins:

5 HSPU's
10 T2B
15 Pull-Ups
20 GHD Sit-Ups
25 Push-Ups
30 Russian Twists (20/10kg)

WTF???? You're doing it wrong!!!

Jesse & Zoe in a confused state on the box jumps during yesterdays WOD, yes it was a million degrees with 200% humidity, but honestly, this is part of what's wrong with kids these days......

2012-02-07T07:58:00.001+11:00

100 OH Lunges (20/10kg)
800m Run
80 Box Jumps
400m Run
40 Pull-Ups
200m Run
60 Box Jumps
400m Run
80 OH Lunges (20/10kg)

What's your motivation? Here's mine.

2012-02-06T05:50:00.001+11:00

MET-CON

AMRAP 20mins:

200m Row
5 KB Swings (24/32kg)
5 Sit-Ups
200m Row
10KB Swings
10 Sit-Ups
200m Row
15 KB Swings
15 Sit-Ups
etc for 20 mins

Mehrdad doing security work on a new section of the highway. From Soft to Strong: CrossFit Woolgoolga will do that too ya!

2012-02-03T19:18:00.002+11:00

GAMES REGO IS OPEN, Sign Up + Join our CF Woolgoolga Team

MET-CON

With a continuously running clock:

Tabata squats
4 min: 400m Run + max Burpees
tabata Push-Ups
4 mins: 400m Run + max Burpees
Tabata Sit-Ups
4 mins: 400m Run + max Burpees

your score is the total number of Burpees for the workout

The Beast - Benny Gorman 200kg Deadlift - like it was a warm-up. "210kg next week, easy like yo mumma!"

2012-02-02T05:50:00.001+11:00

Deck of Death

As many cards as possible in 30mins:

Hearts = Thrusters (30/20kg)
Spades = Pull-Ups
Diamonds = Burpees
Clubs = KB Swings (24/16kg)

Joker = 20 of each suit
Ace = 20 reps
Picture Card = 15 reps
No. Card = face value

2012-02-01T05:46:00.002+11:00

2012 CrossFit Games rego is live today, COME GET SOME!!

A) Deadlift: 5,5,3,3,1,1

B) Row: 2km

C) AMRAP 8 mins:

30 Russian Twists
20 Sit-Ups
10 Box Jumps

2012-01-31T05:43:00.002+11:00

MET-CON

For time:

21 KB Swings (32/24kg)
3 rounds of Cindy
18 KB Swings
3 rounds of Cindy
15 KB Swings
3 rounds of Cindy
12 KB Swings
3 rounds of Cindy
9 KB Swings
3 rounds of Cindy

2012-01-30T05:51:00.001+11:00

MET-CON

5 RFT

10 Ground to Overhead (40/60kg)
400m Run

BONUS

Death by Prowler (40/70kg)

2012-01-27T08:57:00.001+11:00

MET-CON

3 RFT:

100 Russian Twists (10/6kg)
35 Ring Push-Ups
200m Run

2012-01-26T15:20:00.000+11:00

AUSTRALIA DAY 2012

WOD I: "DEAD PIGGY BEAR"

30-20-10 reps for time:

Deadlift (80/50kg)
20m Bear Crawl (with a child on your back*)

*2 Burpee penalty if your child falls off

It was fun riding on the Bear Crawls, some of these lil tackers are alot heavier than they look.

WOD II: "SHARLENE"

AMRAP 12mins:

5 T2B
10 Bar Burpees
15 Front Squats (40/30kg)
20 Box Jumps

WOD III: "FRANZAC"

For time:

1 Anzac Biscuit
21 Hang Power Cleans
21 Pull-Ups
2 Anzac Biscuits
15 Hang Power Cleans
15 Pull-Ups
3 Anzac Biscuits
9 Hang Power Cleans
9 Pull-Ups

2012-01-25T07:25:00.001+11:00

MET-CON

10 rounds for time:

10 Burpees
10 cal. Row
10 Box Jumps
10 GHD Sit-Ups
10 DU's

This is what it's about, bust your ass then collapse on the floor in a puddle of your own (hopefully only) sweat.

I love this game!

2012-01-24T05:46:00.002+11:00

JONESWORTHY
For time:

Squats 80-64-50-32-16-8
KB Swings 40-32-25-16-8-4 (24/16kg)
Pull-Ups 20-16-12-8-4-2

It's just that simple!

2012-01-23T18:56:00.002+11:00

A) STRENGTH

Deadlift: w5, w5, w5, 3, 3, 3

B) POWER

"RANDY"

75 Power Snatch (40/25kg)

Spot the odd one out!

Who would be less likely to be able to lift heavy things, run (any distance) and move her body through space with any degree of control?

2012-01-20T19:32:00.002+11:00

Register & Pay for Australia Day A.S.A.P.

MET-CON

Each min on the min for 20 mins:

20 sec. Bridge
10 Push-Ups
10 Sit-Ups

Fucking Ninja Push-Ups!

Unlease your inner-Ninja on today's WOD, elbows in and back, not flaring out to the side.

2012-01-19T05:44:00.001+11:00

MET-CON

For time:

10 Squat Cleans (60/40kg)
15 Pull-Ups
400m Run

Hook Grip

2012-01-18T05:38:00.001+11:00

MET-CON
Each min on the min for 20 mins:

20 DU's
7 KB Swings (32/24kg)
1 Burpee

Scale = AMRAP 20mins

P.S. Remember Judy's farewell Breaky at Bluebottles 7 a.m. sharp.

2012-01-17T05:46:00.002+11:00

MET-CON

AMRAP 20 mins:

20m Prowler (40/70kg)
10 KB SDHP (32/20kg)
15 Push-Ups
20 Box Jumps

Rx for the Prowler today is shirts off! Just like Liz in the pic above.

2012-01-16T08:09:00.001+11:00

MET-CON

for time:

1 Thruster (40/30kg) + 10 Sit-Ups
2 Thrusters + 10 Sit-Ups
3 Thrusters + 10 Sit-Ups
etc up to 10 Thrusters + 10 Sit-Ups
800m Run
10 Thrusters + 10 Sit-Ups
etc all the way down to 1 Thruster + 10 Sit-Ups

2012-01-13T19:12:00.001+11:00

MET-CON

Tabata Squats

staight into.....

5 x 200m Run + 21 GHD Sit-Ups

Score = squats + time (not including Tabata)

2012-01-12T05:50:00.000+11:00

MET-CON

AMRAP 20 mins:

5 Deadlifts (90/60kg)
10 Ring Push-Ups
15 Single-Arm KB Push-Press (20/12kg)

2012-01-11T05:57:00.000+11:00

MET-CON

For time:

100 DU's
100 Russian Twists

5 Rounds of :
10 KB Swings
10 Pull-Ups

100 Russian Twists
100 DU's

2012-01-10T05:46:00.000+11:00

MET-CON

10 rounds for time with a 200m Run each 5 mins:

10 Box Jumps
10 Clean & Press (40/30kg)

2012-01-05T07:22:00.000+11:00

MET-CON

Each min on the min:

20 sec Bridge
30 Russian Twists (10/6kg)

2012-01-04T05:36:00.001+11:00

JANATRONICA

30-25-20-15-10-5 reps for time of:

KB Thrusters (20/12kg)
Deadlift (90/50kg)
Burpees

Crazy Asian Burpees

2012-01-03T05:52:00.001+11:00

HAPPY NEW YEAR

5 RFT:

400m Run
21 KB Swings (24/16kg)
15 SDHP (40/30kg)

Tough Mudder update: This is the message in my FB inbox from Victoria -

"Signed Up! Our anniversary present to each other!!!"- Now that's pretty fucking awesome! That's 6 piad up and one on the way, we need at least 13 more, i want a huge team in Sydney in Septmeber, make it happen.

2011-12-30T19:15:00.001+11:00

MET-CON

For time:

400m Tyre Drag
KB Swings (32/24kg)
OH Lunges (20/10kg)
CTB Pull-Ups
200m Tyre Drag

2011-12-29T16:08:00.000+11:00

WOD

5km Run

well it's more like 3.5km, just suck it up and get it done.

2011-12-28T05:46:00.000+11:00

Gravel Rash

2 Rounds for time:

20 Thrusters (40/30kg)
400m Run
20 Power Snatch (50/35kg)
400m Run
20 Power Cleans (60/40kg)
400m Run
20 Deadlifts (80/60kg)

2011-12-26T10:01:00.000+11:00

BOXING DAY WOD

Meet at the Woolgoolga headland water tower at 5pm sharp for a chance to work off your christmas day endulgence. It'll be fun and easy, I promise.

Lets make-up for any naughty behaviour yesterday or over the past few weeks. Redemption begins today!!!

2011-12-22T05:46:00.000+11:00

UNBROKEN MET-CON

AMRAP 20 mins:

7 Ring Dips
10 Ring Rows
13 Overhead Sit-Ups

2011-12-21T05:36:00.001+11:00

MET-CON

100 DU's
200m Run
20 Single-Arm KB Swings (24/16kg)
400m Run
40 Box Jumps
400m Run
20 Single-Arm KB Swings (24/16kg)
200m Run
100DU's

2011-12-20T05:36:00.001+11:00

MET-CON

Each min on the min for 15 mins:

20 sec. Bridge
7 Thrusters (40/30kg)
1 Burpee

2011-12-19T05:39:00.001+11:00

STRENGTH

Shoulder to Overhead 5, 5, 5, 3, 3, 1

MET-CON

3 RFT

30 Ring Push-Ups
800m Run

If you're a little unsure about joining our crossFit Woolgoolga Tough Mudder team, just ignore this picture.

2011-12-16T12:47:00.000+11:00

3 Man 20min TEAM-AMRAP

1. 200m Farmers Walk (24/16kg)
2. Sit-Ups
3. Box Jumps

Score = total Sit-Ups and total Box Jumps

2011-12-15T05:52:00.002+11:00

MET-CON

2-4-6-8-10-12-14-16-18-20

Pistol Squats
Push-Ups

BONUS

100m Sled Push (70/40kg)

Mmmmmm...... CrossFit Woolgoolga on Australia Day 2012 maybe????

2011-12-14T05:51:00.001+11:00

MET-CON

10 Burpee Box Jumps
10 Hang Squat Clean & Press (60/40kg)
20 T2B
20 KB Swings (32/24kg)
30 GHD Sit-Ups
30 Deadlifts (60/40kg)
40 DU's
400m Run
40 DU's
30 Deadlifts (60/40kg)
30 GHD Sit-Ups
20 KB Swings (32/24kg)
20 T2B
10 Hang Squat Clean & Press (60/40kg)
10 Burpee Box Jumps

Multi-Award winners from the CF Woolgoolga Christmas Party.... It only went downhill from here, fighting at the Coffs Hotel resulting in a bruised neck for dean and a car ride everyone except Raj wants to forget.

2011-12-13T05:38:00.000+11:00

STRENGTH

Strict Press: 3 x 5

MET-CON

5 RFT:

200m Run
5 HSPU
10 Pull-Ups
15 Burpees

2011-12-12T05:52:00.000+11:00

STRENGTH

Deadlift 3 x 5

MET-CON

15 min AMRAP

10 Deadlifts (90/60kg)
10 Box Jumps
10 KB Swings (32/24kg)

BONUS

1km Row

.....And a good time was had by all.... Thanks to everyone for a great night (I think).

2011-12-10T17:03:00.001+11:00

MET-CON - "12 Gifts of Christmas"

For time, just like the song, do 12, then 12 + 11, then 12 + 11 +10, etc:

12 Squats
11 Sit-Ups
10 Push-Ups
9 KB Swings (24/16kg)
8 Burpees
7 Box Jumps
6 Deadlifts (40/30kg)
5 Pull-Ups
4 Thrusters "
3 Racked Lunges "
2 Front Squats "
1 400m Run

At least a mouth-full of beer (insert female equivalent here) at the top of each round, take 30 sec. off your time at the end for each complete beer (or equivalent) finished.

CF Woolgoolga christmas party 2011????????

2011-12-09T09:56:00.000+11:00

MET-CON

AMRAP 20mins

40 DU's
30 Sit-Ups
200m Row

2011-12-08T05:34:00.006+11:00

BRETT WOOD

5 Rounds For Time:

400m Run
10 Burpee Box Jumps (24/18")
10 Sumo-Deadlift High-Pulls (40/30kg)
10 Thrusters (40/30kg)
1 min rest

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust

Morning Girls about to work hard for a good cause. Lots of good Karma for them today, especially Cheryll who soldiered on even though she wanted to stop after 4 rounds.

2011-12-07T05:51:00.001+11:00

CINDY

AMRAP 20 mins:

5 Pull-Ups
10 Push-Ups
15 Squats

2011-12-06T05:49:00.000+11:00

2011 GAMES OPEN WOD II

AMRAP 15 mins:

9 Deadlift (70/50kg)
12 Hand-release Push-Ups
15 Box jumps (24/20")

BONUS

3 x Roman Chair Complex

2011-12-05T05:43:00.002+11:00

MET-CON

A. 4 Rounds for Reps

30 sec. Bridge
1 min Max KB Swings (32/24kg)
30 sec. rest

then......

B. 4 rounds of Bottom to Bottom Tabata Squats

REPEAT for a total of 8 rounds & 8 mins on B2B Tabata Squats

2011-12-02T12:09:00.001+11:00

Freaky Friday MET-CON

21-18-15-12-9-6-3 reps for time of:

Squats
Pull-Ups
T2B

SYDNEY, Saturday 22nd or Sunday 23rd of September, 2012. Burgy & Jana have pre-registered. I want at least 20 CF Woolgoolga members pre-registered by 1st on January 2012. THIS WILL BE AWESOME!!!

2011-12-01T08:11:00.000+11:00

MET-CON

1km Row

5 Rounds of:

10 Thrusters (40/30kg)
15 KB Swings (32/24kg)

1km Row

2011-11-30T05:45:00.000+11:00

MITCH-CON
Mitch Presland's Schoolies Hangover Cure WOD

DU's 60-50-40-30-20-10
400m Vest Run (5kg Vest)
Wall Climbers 1-2-3-4-5-6

2011-11-29T19:11:00.000+11:00

Jana 12:34 Rx
Burgy 15:56 Rx
Ann-Maree
Taj 17:25 Rx
Benny 18:11 Rx
Kayla 18:16 Rx
Dean 18:37 Rx
Lyle 23:10 Rx
Mel 23:30 Rx

Simone 17:08
Raj 16:44
Mehrdad 18;20
bOB 20:21
sUSAN 17:05
kELSIE 19:16
kEN 15:37
sAM 20:03
cALLUM 17:46
hAMISH 16:18
bEL 16:27
kATE 18:09
Karin 13:42
Star 23:11
Lisa 10:57

2011-11-29T05:37:00.000+11:00

MET-CON

30-20-10

Strict Press (40/20kg)
Barbell Burpees
Overhead Sit-Ups (20/10kg)

BONUS I

200m Run Forwards
200m Run Backwards
200m Run Forwards
200m Run Backwards

BONUS II

1km Row

2011-11-28T05:51:00.000+11:00

BARBARA

5 RFT:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

2011-11-25T09:16:00.004+11:00

MET-CON

7 RFT:

5 Front Squats (50/35kg)
10 Box Jumps
15 Burpees

That's my girl!!! Lookout 2026 CF Games athletes, Gracie is gunna rock your world.

2011-11-24T06:13:00.000+11:00

UNBROKEN AMRAP 20mins

5 KB Swings (32/24kg)
10 Pull-Ups
15 Push-Ups
20 DU's

2011-11-23T05:37:00.001+11:00

MET-CON

2-4-6-8-10-12-14-16-18-20
Renegade Man-Makers (20/12kg)
GHD Sit-Ups

(40min time cap)

2011-11-22T05:37:00.001+11:00

MET-CON

21-15-9

SDHP (40/30kg)
Box Jumps (24/18inches)

BONUS

2km Row

2011-11-21T05:39:00.000+11:00

MET-CON

5 RFT:

15 KB Swings (32/24kg)
10 HSPU's
400m Run

BONUS

3 x Roman Chair Complex

2011-11-18T06:41:00.000+11:00

TABATA SOMETHING ELSE!

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to pull-ups, push-ups, sit-ups and squats. The score is the total reps of all 4 exercises.

2011-11-17T05:42:00.000+11:00

MET-CON

All for time:

100 Sit-Ups

5 Rounds of:

10 Hang Squat Cleans (60/40kg)
25 Push-Ups
50 Russian Twists (15/10kg)

100 Sit-Ups

Very important to roll-out after a big WOD. Gracie needs a little help with her midline stability, but she's got the idea.

2011-11-16T05:43:00.001+11:00

CARDIO

7 rounds for time:

10 Burpees
200m Row
200m Run
50 DU's

My 3 yr old son Oliver post-WOD today. He set a PB but the heat got to him pretty bad, poor pre-WOD hydration resulted in a trip to the hospital...... Nah, just jokes, but on a stinking hot day like today we all need to be smart about hydration BEFORE & AFTER the WOD. 1 litre of H2O for each kg lost is a good simple formula to follow.

2011-11-15T05:42:00.001+11:00

MET-CON

AMRAP 20 mins:

1 Deadlift (130/80kg)
1 MU*
5 DU's^

* add 1 rep each round
^ add 5 reps each round

2/10, 3/15, 4/20, 5/25, 6/30, 7/35 etc.

2011-11-14T05:46:00.000+11:00

Baby Chelsea

Each min on the min for 20 mins:

5 Pull-Ups
10 Push-Ups
15 Squats

2011-11-11T08:44:00.000+11:00

2011-11-10T05:55:00.000+11:00

MET-CON

Each min on the min for 20 mins:

20 Sec Bridge
10 Push-Ups
10 Sit-Ups

BONUS

30 Tyre Flip Jump Thru's
+
100m Prowler (60/40kg)

2011-11-09T05:54:00.000+11:00

MET-CON

AMRAP 20 mins:

5 Med Ball Clean
15 Sit-Ups
25 DU's

We GOTTA get some of these!!!!!

2011-11-08T05:42:00.001+11:00

The SEVEN Deadly Sins

7 RFT:

7 HSPU's
7 Thrusters (60/40kg)
7 Knees to Elbows
7 Deadlifts (110/65kg)
7 Burpees
7 KB Swings (32/24kg)
7 Pull-Ups

2011-11-07T05:33:00.000+11:00

MET-CON

5 RFT:

400m Run
20 KB Swings (32/24kg)
30 Push-Ups

2011-11-04T19:22:00.000+11:00

Simone's Debut WOD

50-40-30-20-10 reps for time of:

DU's
Box Jumps
Burpees

2011-11-03T05:44:00.003+11:00

MET-CON

For time:

5 x 4 min rounds:
2 Deadlifts (140/90kg)
5 Box Jump Gauntlet Runs
8 Burpees
11 T2B
2 mins rest between rounds

BONUS

400m Tyre Drag

If that doesn't make you want to learn Muscle-Ups I don't know what will. Gold, absolute Gold.

2011-11-02T07:45:00.000+11:00

GRELEN
(Helen + Grace back to back)

3 RFT of:

400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

Plus

30 Clean & Press (60/40kg)

THE BEAST @ Made of Steel 2011

2011-11-01T05:51:00.000+11:00

For time:

50 DU's
21 Snatch
21 Thrusters
21 Pull-Ups
50 DU's
15 Snatch
15 Thrusters
15 Pull-Ups
50 DU's
9 Snatch
9 Thrusters
9 Pull-Ups

Males 40kg, Females 30kg

MADE OF STEEL 2011.

Well done to everyone who represented CrossFit Woolgoolga, yet again we put Woopi on the map.

2011-10-31T19:02:00.002+11:00

MET-CON

3 RFT:

200m Run
20 Pull-Ups
200m Run'
20 Push-Ups
200m Run
20 Sit-Ups
200m Run
20 Squats

2011-10-28T05:30:00.001+11:00

4 rounds for time;

50 OH walking lunges (20/10kg)
15 KB swings (32/24kg)

BONUS
2km row

2011-10-27T07:24:00.000+11:00

MET-CON

1km Row
10 HSPU's
20 T2B
30 Squats
40 Burpees
50 DU's
40 Burpees
30 Squats
20 T2B
10 HSPU's
1km Run

BONUS

3 x Roman Chair Complex

2011-10-26T07:38:00.001+11:00

MET-CON

AMRAP 20mins

400m Run
12 Deadlifts (80/60kg)
21 Box Jumps (30/24inches)

BOOBS, now I have your attention read this Journal Article on Barbells for Boobs.

2011-10-25T07:52:00.001+11:00

5 rounds for time

3 KB Snatch Right arm (32/24kg)
3 KB Snatch Left Arm
8 KB Swings
10 Push-Ups

2011-10-24T05:43:00.001+11:00

TABATA-CON

Tabata Box Jumps
Tabata Hand Release Push-Ups
Tabata Squats

GAMES-CON

7 min AMRAP

4 Power Cleans (70/45kg)
6 HSPU's
8 Strict Pull-Ups

BONUS

DU's max reps, best of 3 attempts

2011-10-21T18:40:00.001+11:00

For time:

20 Ring Dips
30 Pull-Ups
40 Sit-Ups
50 Burpees
40 Sit-Ups
30 Pull-Ups
20 Ring dips

2011-10-20T05:40:00.000+11:00

MET-CON

4 RFT:

6 Ground to Overhead (60/40kg)
200m Run

BONUS 1

Tabata DU's

BONUS 2

50 Toes 2 Bar

Look out CF Newcastle. The boys from Woopi are on their way, minus Broomy coz he don't CF anymore :-(

2011-10-19T07:38:00.000+11:00

MET-CON

AMRAP 20 mins:

10 KB Goblet Squats (32/24kg)
8 Box Jumps (30"/24")
6 Burpees (roof touch)

BONUS

30 Tyre Flips

2011-10-18T07:13:00.001+11:00

MET-CON

400m Run

3 Rounds of:
5 HSPU's
10 Pistol Squats
15 Pull-Us

400m Run

BONUS

50 GHD Sit-Ups

2011-10-17T05:37:00.001+11:00

Tabata
Lowest rep counts

Front Squats (45/30kg)
SDHP (45/30kg)
Push Jerk (45/30kg)
Russian Twist

BONUS

100 Russian Twists

2011-10-14T08:50:00.000+11:00

MET-CON

Each min on the min for 20 mins:

30 DU's
10 Box Jumps

"MADE OF STEEL" is on again, 29th & 30th of OCT.

Burgy, Benny G, Rob & Dean a.k.a. "Ilene" will be attending, who else is up for it?

2011-10-13T05:51:00.000+11:00

MET-CON

For time:

5-10-15-20-25

SDHP (40/30kg)
Thrusters (40/30kg)
Ring Dips
200m run

2011-10-12T05:43:00.001+11:00

MET-CON

3 rounds for time:

10 Hang Squat Cleans (50/35kg)
20 Push Press (50/35kg)
30 Sit-Ups
40 Squats
50 DU's

BONUS

EMOM 7 mins

10 Sec L-Sit
10 T2B

Strong is Sexy....

2011-10-11T07:26:00.001+11:00

AMRAP 20mins

20 KB Swings (32/24kg)
50m Shuttle Run
20 Pull-Ups
50m Shuttle Run
20 Push-Ups

We need to get on this immediately, a powerful organisation that needs our help and support. Forget your pink ribbons, jeans for genes and dafadils, this is where it counts.

2011-10-10T13:11:00.003+11:00

A) STRENGTH

1 RM Deadlift

B) MET-CON

15 min AMRAP

1 Deadlift (85% 1RM)
10 KB/DB Strict Press (20/12kg)
10 Burpees

C) BONUS

DU practice

2011-10-06T05:38:00.000+11:00

CORE BLIMEY

All for time:

50 T2B

21-15-9
Hang Squat Snatch (40/30kg)
GHD Sit-Ups
Ring Dips

50 T2B

2011-10-05T05:43:00.000+11:00

AMRAP 30mins

20 KB Clean & Press
20 Box Jumps
20 Ring Push-Ups
200m Run

You can do some cool things on Rings......

2011-10-04T05:46:00.000+11:00

Quatro Squatro

4 RFT:

7 Squat Cleans*
7 Front Squat*
7 Overhead Squat*
7 Back Squat*
400m Run

* All 28 Squats done unbroken & without putting bar down. Males 50kg, Females 35kg.

2011-10-03T11:13:00.000+11:00

PUBLIC HOLIDAY WOD

Devise your own WOD. Pick a weakness, something nasty or something you can do at home or in the park, JUST MAKE IT HARD. Post your WOD in the comments section, we will see who is really CrossFit and who needs to be forced to workout. Get together with other CrossFitters if you need encouragement or peer pressure, just get it done.

Suggestions:
1. The headland has nice steep hills....
2. Enviro-friendly shopping bags filled with dirt are great for Farmers Walks
3. Clothes lines ARE designed for Toes 2 Bar & Pull-Ups
4. All houses have walls, so HSPU's should be a breeze
5. Children are heavy and you can lift them in a variety of ways, e.g. Thruster, Clean, Snatch, OHS, Back or Front Squat. If you don't have children borrow one or sub a Pet.

NO Excuses, Get it Done. Post your WOD & results in comments.

2011-09-30T18:56:00.001+10:00

Initiation

AMRAP 20 mins

3 Front Squats (40/30kg)
3 Burpees
3 Sit-Ups

adding 3 reps each round. e.g. 3-6-9-12-15 etc until 20mins is up.

BONUS

2km Row for time with 3 Burpee each minute

2011-09-29T05:51:00.001+10:00

CINDY

AMRAP 20mins

5 Pull-Ups
10 Push-Ups
15 Squats

There's more than one way to skin a cat, or squat even. Learn them all, including Pistols, Overheads and Box. Use different thicknesses of bar, KB's, Bands, Sand Bags, Medicine Balls, Logs, Children or even PVC pipe filled with water. But always focus on quality of movement and safe form rather than massive weight.

2011-09-28T05:49:00.003+10:00

NO REST BENCHMARK DAY

ANNIE

50-40-30-20-10

DU's
Sit-Ups

SWINGIN' CHRISTINE

3RFT:

500m Row
12 KB Swings (32/24kg)
21 Box Jumps

Annie straight into Christine, no rest at all.
P.S. Happy B'day Kerstin

2011-09-27T05:36:00.001+10:00

POWER MET-CON

2 RFT:

20 Thrusters (40/30kg)
400m Run
20 Power Snatch (50/35kg)
400m Run
20 Power Cleans (60/40kg)
400m Run
20 Deadlifts (80/60kg)

BONUS

Max Height Box Jump

2011-09-26T05:29:00.000+10:00

ANGIE

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

NOT CrossFit

2011-09-23T10:41:00.002+10:00

MET-CON

4 x 5min rounds

400m Run
10 Power Cleans (80/50kg)
Max Toes to Bar in remaining time.

Total T2B is your score. No rest between rounds.

2011-09-22T07:55:00.001+10:00

MET-CON

3 RFT:

25 Deadlifts (80/50kg)
25 KB Swings (32/24kg)
400m Run

BONUS

3km Row

2011-09-21T05:46:00.003+10:00

MET-CON

For time

70 DU's

20-18-16-14-12
Thrusters (40/30kg)
Pull-Ups
Push-Ups

70 DU's

10-8-6-4-2
Thrusters
Pull-Ups
Push-Ups
70 DU's

To Lift or not to lift! Is there really any question?