Browsing all posts in Named Workouts.
WOD Aug 27 – Cindy
“Cindy” 20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
WOD Aug 25 – Helen
“Helen”
3 RFT
Run 400m
21 KBS(1.5/1)
12 Pull Ups
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Compare to Jun 30, May 4 or Feb 12
WOD Aug 23 – “Tim”
Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack. Lt O’Donnell was killed.
Two other New Zealand defence personnel were seriously injured; Lance Corporal Matthew Ball, 24, who is a friend of CrossFit New Zealand member Nick’s from primary and [...]
WOD Aug 19
“Roy”
Five rounds for time of:
100kg Deadlift, 15 reps
20 Box jumps, 60cm box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz [...]
WOD Aug 14 Hopper Deck Day
Hopper Deck Day
Like the previous sessions on Jun 26 and May 17 we will be selecting a workout from the “Hopper Deck” . Everyone has to agree to the workout, otherwise it is 10 Burpees then draw another card.
Stick around until 10am to work on your Gymnastics Skills.
Remember to sign up for Fight Gone Bad,great workout, [...]
WOD 7 Aug – 300
In order to give the Exodus crew a taste of CrossFit we are taking on a workout that brought CrossFit style training methods to the attention of the mainstream. From the training for the film “300″
Pullups – 25 reps
Deadlifts with 60kg – 50 reps
Pushups – 50 reps
24-inch Box jumps – 50 reps
Floor wipers – 50 [...]
WOD Jul 31 – CROSSFIT TOTAL
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
Compare to May 8 or Compare to Feb 13
Then be here at 10am for the Mobility and Stretching Skills Session.
WOD Jul 17 – Tabata This
As promised to the morning crew here is the link to the live games feed – click here
Enjoy the weekend coverage
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“Tababta This”
(1 round of each movement – 8 cycles)
Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Push Ups + 1 min rest
Movements can be done in any sequence.
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Then after [...]
WOD Jul 10
“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#/14# ball
50 Burpees
50 Double unders
Scale as required
Skills session at 10am is Squat Therapy, get in the gym if you need to work on [...]
