Recent Photos

 

Browsing all posts in Workouts.

WOD May 10

10/05/12 | 6 Comments

Five rounds for time of: 10 Deadlift; body weight 20 inch box jump, 25 reps

WOD May 9

9/05/12 | 9 Comments

For 20 minutes: Jump rope 1 minute. Hang Clean 1 minute. Repeat. Notes: 1. No rest for twenty minutes. 2. Use 50% bodyweight for Cleans. 3. No standing around during jump rope, constant movement. 4. Total Clean reps.

WOD May 8

8/05/12 | 6 Comments

800 meter Run Back Squat 10-10-10-10-10 reps. 800 meter Run Notes: 1. Rest as needed between run and squat. 2. Max load on squats, min time on runs.

WOD May 7

7/05/12 | 6 Comments

Clean and Jerk 15-15-15-15-15, reps Notes: 1. Don’t rest weight on ground until final rep (touch and go only). 2. Use max % of bodyweight.

WOD May 5

5/05/12 | 3 Comments

Time for some teamwork. Part A: *Working in a team of 4 6 rounds for time of: 10 Push Press 50/30kg 15 HR Pushups 20 Pullups -Rest 10 minutes between parts. Part B **Working in teams of 2. 12 minute AMRAP of: 7 Hang Power Cleans @ 60/35kg 11 Ring Dips 14 T2B *A. 2 [...]

WOD May 4

4/05/12 | 5 Comments

Tabata squats 10 Muscle ups Tabata squats Notes: 1. Rest as needed. 2. Take minimal assistance on muscle-ups where needed.

WOD May 3

3/05/12 | 7 Comments

For time: 1/2 Body weight Powerclean, 21 reps 400 meter Run 1/2 BW PC, 18 reps 400 meter Run 1/2 BW PC, 15 reps 400 meter Run 1/2 BW PC, 12 reps 400 meter Run

WOD May 2

2/05/12 | 12 Comments

1000 meter Row – Rest ten minutes 1000 meter Row – Rest ten minutes 1000 meter Row Notes: 1. Add times. Save.

WOD May 1st

1/05/12 | 2 Comments

For time: 50 KBS/50 Knees to elbows 40 KBS/40 Knees to elbows 30 KBS/30 Knees to elbows 20 KBS/20 Knees to elbows Notes: 1. Use men’s, women’s, or children’s kettlebell. 2. “Hanging knees to elbow” is hanging from bar and bringing knees to elbow!

WOD Apr 30 – Going Old School

30/04/12 | 8 Comments

For those who think CrossFit is a new workout scheme, I have news for you, it is not. For the next couple of weeks as we take a break from strength focussed training we are going back 10 years to hit some workouts that were first posted on CrossFit.com in April and May 2002. Yes [...]