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Complete as many rounds as possible in 12 minutes of:
Row 200m
10 Ground to over head, 60kg (40kg)
Post rounds to comments.
Thursday 200111
Posted on January 20, 2011 by admin. Filed under Exercise
Max Effort Bench Day – Band assisted 1, 1, 1.
rest, then….
“JT”
21 – 15 – 9 for time of:
HSPU
Ring dips
Push ups
Post loads and time to comments.
Wednesday 190111
Posted on January 19, 2011 by admin. Filed under Exercise
Max Effort Cleans 1, 1, 1.
rest, then…..
5 minutes of Double unders
5 minutes of Snatch, 40kg (30kg)
3 minutes of Double unders
3 minutes of Snatch, 40kg (30kg)
1 minutes of Double unders
1 minutes of Snatch, 40kg (30kg)
Thankyou to CrossFit Brisbane for this WOD
Post loads to comments, score is total reps across all movements for metcon.
Tuesday 180111
Posted on January 18, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Monday 170111
Posted on January 17, 2011 by admin. Filed under Exercise
Bench Press 7 x 3 60% 1 rm, rest 1 minute
Dumbbell incline press 4 x 6, rest 1 minute
Bench rows 4 x 8, rest 1 minute
GHD hamstring drops 4 x 6, rest 1 minute
Post weights to comments.
Sunday 160111
Posted on January 16, 2011 by admin. Filed under Exercise
Sled Drag 3 x 60m forward, rest 1 minute.
Cleans 10 x 2 60% 1rm, rest 1 minute.
rest then….
Complete as many rounds in 10 minutes of
4 Power Snatch
8 OHS
16 Push ups
Post loads and rounds to comments.
Saturday 150111
Posted on January 15, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Friday 140111
Posted on January 14, 2011 by admin. Filed under Exercise
Five rounds for max reps:
Bodyweight Deadlift, 15 reps
Max reps pullup
Max reps strict ring dip
Transition immediately from one movement to the next, rest as required between sets.
Thursday 130111
Posted on January 13, 2011 by admin. Filed under Exercise
Strict Press 1, 1, 1.
rest, then….
Five rounds for time:
21 KB Swing, 24kg (16kg)
21 Knees to Elbows
21 Box Jump, 60cm
Post attempts and time to comments.
Wednesday 120111
Posted on January 12, 2011 by admin. Filed under Exercise
Back Squat 1, 1, 1.
rest, then….
“Jackie”
For time:
1000m Row
50 Thruster, 20kg (15kg)
30 Pullups
Post time to comments.
Spencer Hendel
Picture courtesy of CrossFit.com
Our thoughts and prayers go out to those that have suffered loss as a result of the flooding.
