Browsing all posts in Named Workouts.
WOD Nov 12
Come on in and lift heavy then hit a wod you missed. CrossFit Total: Back Squat, 1 rep Press, 1 rep Deadlift, 1 rep Your total is the sum of the best of three attempts at each lift. Compare to Aug 27. Then at 10am we have Open Gym. Those who missed “Filthy 50″ on [...]
WOD Nov 9
“Baseline” Row 500m 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Then: Max Double Unders Max Height Box Jump Max Pull Ups Rest as needed between efforts.
WOD 8 Nov
Strung Out, Backwards and Upside down Fran Run 1200m- 9 Pull Ups – 9 Thrusters 42.5/30kg Run 800m – 15 Pull Ups -15 Thrusters Run 400m – 21 Pull Ups – 21 Thrusters
WOD Nov 7
“The Incredible Hulk” 20 Minute AMRAP 5 Deadlifts 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back Squats Use a weight that will be challenging for you on your weakest movement in the sequence. Hint, there are 10 squats per round. For men’s Rx use 52.5 and for women 30kg.
WOD Nov 4
“The Chief” Max rounds in 3 minutes 3 x 60/43 kg Power Clean 6 x Push Ups 9 x Squats Rest 1 minute – 5 Cycles Only whole rounds count! Compare to Aug 1 and May 3 2011
Oct 29 Barbells For Boobs
No 9am Class. Barbells For Boobs registration starts at 9:30am and the first heat will kick off 10am. We will be firing up the grill for a BBQ after so bring something to share (Paleo prefered) and come enjoy the day. Barbells for Boobs – “Amazing Grace” raising funds for the New Zealand Breast Cancer [...]
WOD Oct 24
ONLY ONE CLASS TONIGHT AT 5pm “Helen” 3 Rounds For Time Run 400m 21 KBS 24/16kg 12 Pull Ups Compare to Apr 29 or Feb 14,
WOD Oct 15
Team “Annie are you Ok?” workout. Move through all six stations as a team. One person per station, don’t move to the next station until each team member is finished with their station. 21-15-9 Rep rounds of: WallBall 20/14# to 10′ Row (Calories) DB Cleans 15/10kg Box Jump 24/20″ KettleBell Swings 24/16 Burpees Then come [...]
WOD Oct 12
“Filthy 50″ For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 16/12kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 20/15 kg 50 Supermans 1 second count 50 Wall ball shots, 20#/14# ball 50 Burpees 50 Double unders Scale as required Compare to Nov 20 or Jul [...]
WOD Oct 6
“Nicole” 20 min AMRAP Run 400m Max Rep Pull Ups
