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Rest Day!
UltraFit 25th Anniversary
Individual
Complete as many rounds as possible in 25 minutes of:
5 BW Deadlift
5 Pull Ups Men 20kg (10kg)
5 Thrusters Men 60kg (40kg)
5 KB Swings Men 32kg (24kg)
5 Burpees
Team workout.
Team of four persons.
One team member on each exercise, each team member must complete each of the exercises in this order. One person must be on the rower all times.
The workout is complete once all reps and the 2500m row are completed.
25 Burpees
25 Pull Ups (Men chest to bar)
25 Thrusters Men 60kg (40kg)
2500m Row
The CrossFit community around Australia is today doing these workouts in celebration of UltraFit magazines 25th Anniversary.
Post results to comments.
Friday 200810
Posted on August 20, 2010 by admin. Filed under Exercise
Deadlift
Option A: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between sets
Option B & C: 5 – 5 – 5 – 5 – 5. Rest 2 minutes between sets
5 minutes
Option A:
5 rounds for time with a 7 minute time limit:
200m Run
3 Push Jerks 70kg (45kg)
5 Burpees
Option B:
5 rounds for time with a 7 minute time limit:
200m Run
3 Push Jerks – scale load as required
5 Burpees
Option C:
5 rounds for time with a 7 minute time limit:
200m Run
3 Push Jerks – scale load as required
5 Burpees
Post results for deadlift and time for WOD to comments.
Thursday 190810
Posted on August 19, 2010 by admin. Filed under Exercise
Option A:
For time:
Complete 2 rounds of each couplet before moving on.
21 Clean 60kg (40kg)
21 Toes to Bar
15 OHS 60kg (40kg)
15 Chest to Bar Pull Ups
9 Snatch 60kg (40kg)
9 HSPU
Option B:
Complete as posted, scale load and movement as required.
Option C:
Complete each couplet before moving on.
15 Clean – scale load and movement as required.
15 Abmat sit up
12 OHS – scale load and movement as required.
12 Jumping pull ups
9 Snatch – scale load and movement as required.
9 Box HSPU
Post time to comments.
Workout from CrossFit Body M.
Wednesday 180810
Posted on August 18, 2010 by admin. Filed under Exercise
Back Squat
Option A: 2 – 2 – 2 – 2 – 2. Rest 2 minutes between sets
Option B: 4 – 4 – 4 – 4 – 4. Rest 2 minutes between sets
Option C: 6 – 6 – 6 – 6 – 6. Rest 90 seconds between sets
Rest 5 minutes
Complete max double unders in 10 minutes.
Every time you break the double unders run 200m
If you do not have double unders you have ten minutes of double under practice.
Post results for back squat and total double unders to comments.
Thanks to CrossFit Frankston for finding this interesting clip on Youtube.
Tuesday 170810
Posted on August 17, 2010 by admin. Filed under Exercise
Rest Day!
Skills and Drills
Want to train with “The Commando” then check out www.crossfitfx.com.
The classes will still be run as normal the only change will be individuals will have a chance to work on areas that require attention.
For those who are not working to the 3 on 1 off cycle, you are welcome to come in and do a WOD.
All of the educational clips we post can be found on the forum under Skills and Drills
Monday 160810
Posted on August 16, 2010 by admin. Filed under Exercise
10 rounds for time of:
5 Thruster 70kg (45kg)
20 Double unders
5 Chest to Bar Pull ups
All movements must be done unbroken before commencing the next movement.
Post time to comments.
What a great pic of the session run in Coffs Harbour over the weekend.
Sunday 150810
Posted on August 15, 2010 by admin. Filed under Exercise
Five rounds for time:
Run 200m
15 Pull ups
10 Pistols
5 HSPU
Post time to comments.
Great to see so many turn up for the Coffs Harbour Challenge yesterday, we had a fantastic day.
What a great way to make an entrance, on a Jet Ski…
Saturday 140810
Posted on August 14, 2010 by admin. Filed under Exercise
Every minute on the minute for 20 minutes complete an extra repetition of snatch, first minute one, second minute two, third minute three and so on until you cannot complete the given repetitions in the minute, from there recommence on the next minute at one.
Snatch 45kg (30kg)
Post total completed repetitions to comments.
Friday 130810
Posted on August 13, 2010 by admin. Filed under Exercise
Rest Day
At CFX
“JT”
21 – 15 – 9 for time:
Deadlift 100kg
HSPU
Post time to comments.
Thursday 120810
Posted on August 12, 2010 by admin. Filed under Exercise
Three rounds for time of:
15 Chest to Bar Pull ups
15 Deadlift 120kg (80kg)
Run 600m
Post results to comments.
