Tuesday 9th February, 2010

CrossFit San Francisco Plays With Overhead Strength. wmv / mov


Diet fad from the Stone Age smh.com.au


WOD
5 rounds for time
20 Front squats (60kg)
30 Push ups

Mondy 8th February, 2010

WOD:
Back Squat
3-3-3-3-3


3 rounds:
15 Thrusters (40kg)
15 KB Swing (24kg)

Saturday, 6th February, 2010

Great training compilation of a Swiss Shot putter. How many movements can you identify in this movie that we use in CrossFit?


WOD:
"Nicole"
AMRAP 20 Minutes
Run 400m
Max rep pull ups

Record total rounds and pull up reps from each round.

Friday 5th February, 2010

Aerobic exercise 'a waste of time' news.com.au


WOD
20 push ups - 1 kettlebell swing (24kg)
19 push ups - 2 kettlebell swings
18 push ups - 3 kettebell swings
...
...
...
1 push up - 20 kettlebell swings

Thursday 4 February, 2010

WOD:
Run 4 x 400m repeats.
All out efforts. Rest 3-4 minutes between attempts

Tuesday 2nd February, 2010

WOD
"Death by Push Press"

With a continuously running clock do one 40kg push press the first minute, two 40kg push presses the second minute, three 40kg push presses the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Monday 1 February, 2010

Scott & Becca (from CrossFit Eaton), Laurie & James after a Sunday WOD in Queens Park.


WOD:
Deadlift:
3-3-3

Then 'Grace':
30 Clean & Jerks for time (@60kg)

Saturday, 30 January 2010

WOD:
5 rounds:
3 Rope Climb (5m)
15 Thrusters (40kg)

Friday 29 January, 2010

Beach WOD:
5 rounds
30 Push ups
60 Flutter kicks
Swim 50m (Bodysurf wave back in)
Run 300m

Thursday 28th January, 2010

WOD
AMRAP 20 minutes
25m lunge walk
Run 100m
10 Burpees
15 Jack knife sit ups

Wednesday 27th January, 2010

WOD:
5 rounds for time:
15 ring dips
45 sit ups
60 squats

Tuesday 26th January, 2010

Bronte last Wednesday


WOD:
Front squat
3-3-3-3-3

AMRAP 10 minutes
10 sumo deadlift high-pull (30kg)
10 push jerk (30kg)