Tuesday, March 16, 2010
Tuesday 16th March, 2010
Playing With Ring Pushups (Nicole) [wmv][mov]
WOD:
40 Ring push ups - 40 Jack knife sit ups
25 Burpees
30 Ring push ups - 30 Jack knife sit ups
25 Burpees
20 Ring push ups - 20 Jack knife sit ups
25 Burpees
10 Ring push ups - 10 Jack knife sit ups
25 Burpees
Finisher:
50 Ring Rows
100 Abmat sit ups
Run Waratah Street Hill
Monday, March 15, 2010
Monday 15th March, 2010
WOD
Hang Power Snatch
3-3-3-3-3
Then:
For 15 minutes: at the start of every minute do 10 push ups - then do as many kettlebell swings as possible for the remainder of the minute.
Score total kettlebell swings performed across the 15 rounds.
Saturday, March 13, 2010
Saturday, 13th March, 2010
Rob Downton from CrossFit Norwest
WOD
For time:
50 pull ups
50 push ups
Run 800m
100 squats
Run 400m
100 squats
Run 800m
50 push ups
50 pull ups
Friday, March 12, 2010
Wednesday, March 10, 2010
Wednesday 10th March, 2010

WOD:
5 rounds for time:
40m Overhead lunge walk (One dumbbell 12.5kg/7kg)
30 Push ups
40 sit ups
(Compare to 4/11/2009)
Monday, March 8, 2010
Tuesday, 9th March 2010

CrossFit Games QLD sectionals held at CrossFit Brisbane. Wrap up from Matt Swift. (Click Here)
WOD:
Perform 10 Thrusters every minute for 10 minutes. (40kg)
Rest 5 minutes.
Then:
2 x Run 800m each for time. (Rest 5 minutes between attempts)
Monday 8th March, 2010
Saturday, March 6, 2010
Saturday 6th March, 2010
Friday, March 5, 2010
Friday, 5th March, 2010
Thursday 4th March, 2010
WOD:
5 rounds for time:
Lunge walk 40m
25 Jack kife sit ups
350m hill run (175m up/175m down)
(Compare to 24th Nov 2009)
Wednesday, March 3, 2010
Wednesday 3rd March, 2010

WOD 3 rounds for time
Run 400m
15 pull ups
20 DB split jerks (2 x 15kg)
50 sit ups
(Compare to 16/12/09. Despite different order)
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