Browsing all posts in Named Workouts.

WOD Mar 6

WOD 3 – From the Sectionals at the Arnold Classic in Ohio this weekend.
2 Rounds For Time:
Row 500M
15 Overhead Squat – 95/65lbs
Row 500M
15 Toes-to-Bar
Results will be posted from the Sectional here.
Remember there is a skills session at 10am, today is The Snatch.
Tomorrow some of us are taking on the Gut Buster, you can still register [...]

WOD Feb 13 – CrossFit Total!

13/02/10 | 5 Comments

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD Feb 8

8/02/10 | 2 Comments

Weighted Pull Ups 1 x 3, then
Back Squat 1 x 20
Finish off with “Stella”
7 Rounds for time:
7 Chest To Bar Pull Ups
7 Overhead Squat 43/30
Remember we are having a few libations and nibbles to farewell Anthony after the 6pm class.

WOD Jan 26

26/01/10 | 6 Comments

Snatch 4 x 4
then
Fran – 21-15-9
Thruster 40/30kg and Pull Ups

WOD Jan 18

18/01/10 | 3 Comments

Front Squat 4 x 4
Then
Push Press 4 x 4
and finish with:
“Elizabeth” 21-15-9 Cleans 135#/60kg and Ring Dips
Scale as required

Rest Day Sunday Jan 17

17/01/10 | 1 Comment

Take a day off!
Hopefully the weather will improve and you can get outside to enjoy it.
We had a great day at the gym yesterday. Lori visiting from CrossFit Sunshine Coast joined the 9am crew to take on “Christine” then hung around for the skills session at 10.

Snatchtastic Saturday Jan 16 2010 from Matt Dyson on Vimeo.

WOD Jan 12

12/01/10 | 1 Comment

Diane
21-15-9 reps, for time
Deadlift 225 lbs
Handstand push-ups
Sub as required.

WOD Jan 11 – Fight Gone Bad

11/01/10 | 2 Comments

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: [...]

WOD Jan 8

8/01/10 | 2 Comments

Filthy 50
For time:
50 Box jump, 60cm/24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg/45 pounds
50 Back extensions/Supermans 1 second count
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Scale as required